Meal Plan For Hypothyroidism
Managing hypothyroidism through diet? Our 7-day meal plan for hypothyroidism focuses on thyroid-supporting foods. Discover how to create balanced meals and turn them into a thyroid-friendly shopping list. Let's support your thyroid health together!
Meal plan grocery list
- Greek yogurt, 7 oz
- Mixed berries, 1 cup
- Honey, 2 tbsp
- Quinoa, 2 cups
- Grilled chicken, 12 oz
- Mixed greens, 2 cups
- Avocado, 1
- Baked salmon, 16 oz
- Steamed broccoli, 4 cups
- Brown rice, 2 cups
- Oatmeal, 1 cup
- Sliced bananas, 1 cup
- Chia seeds, 1 tbsp
- Turkey, 8 oz
- Whole grain tortilla, 2
- Stir-fried tofu, 12 oz
- Mixed vegetables, 2 cups
- Lentil soup, 2 cups
- Baked chicken breast, 12 oz
- Sweet potato, 2
- Green beans, 4 cups
- Smoothie ingredients: banana, almond milk, protein powder
- Chickpeas, 1 can
- Cucumber, 1
- Feta cheese, 2 oz
- Baked cod, 16 oz
- Roasted asparagus, 4 cups
- Whole grain toast, 4 slices
- Almond butter, 4 tbsp
- Sliced strawberries, 1 cup
Meal plan overview
Managing hypothyroidism? Our 7-day meal plan focuses on thyroid-supporting foods. It includes ingredients rich in iodine and selenium, essential for thyroid health.
This plan is designed to support your thyroid function, offering a balanced approach to managing hypothyroidism through diet.
Foods to eat
- Iodine-Rich Foods: Seaweed, fish, dairy, and eggs to support thyroid function.
- Selenium-Rich Foods: Brazil nuts, sunflower seeds, and mushrooms for thyroid hormone production.
- Zinc-Rich Foods: Beef, chicken, and legumes can help with thyroid hormone synthesis.
- Whole Grains: For fiber, which is important for digestive health.
- Fruits and Vegetables: A variety of colorful produce for essential nutrients and antioxidants.
- Lean Proteins: Chicken, turkey, and fish for muscle health and energy.
- Water: Staying well-hydrated is crucial for overall health.
✅ Tip
Consume iodine-rich foods like seaweed and fish to support thyroid function, but be cautious with goitrogenic foods like raw cruciferous vegetables.
Foods not to eat
- Gluten: Can interfere with thyroid function in sensitive individuals.
- Soy Products: May affect thyroid function and hormone levels in some people.
- Certain Vegetables: Cruciferous vegetables like broccoli and cabbage, when consumed in excess, can interfere with thyroid function.
- Excessive Fiber: While important, too much can interfere with thyroid medication absorption.
- Processed and Sugary Foods: Can disrupt energy levels and contribute to weight gain.
- Excess Iodine: In large amounts can negatively affect the thyroid.
- Caffeine and Alcohol: Can affect sleep and energy levels.
Main benefits
The Meal Plan For Hypothyroidism is tailored to support individuals with an underactive thyroid. This plan emphasizes foods rich in iodine, selenium, and nutrients that support thyroid function. Including a mix of whole grains, lean proteins, and vegetables, the plan contributes to overall well-being and may help individuals manage symptoms associated with hypothyroidism.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A meal plan for hypothyroidism should include nutrient-dense foods that support thyroid function. Here are some beneficial alternatives:
- Replace Greek yogurt with plain skyr for a higher protein, lower sugar option.
- Instead of quinoa, try amaranth for a gluten-free, iodine-rich grain.
- Switch whole grain bread with sprouted grain bread for better nutrient absorption.
- Use chia seeds instead of flaxseeds for added omega-3 fatty acids and fiber.
- Substitute almond milk with hemp milk for a higher protein, nutrient-dense alternative.
How to budget on this meal plan
To budget this hypothyroidism meal plan better, focus on buying in bulk, choosing generic brands, and prioritizing seasonal produce. Consider preparing larger batches of staples like quinoa, brown rice, and lentils for multiple meals. Opt for frozen berries and mixed vegetables to save costs. Incorporate more affordable protein sources like eggs and canned tuna, and limit pricier items like salmon and shrimp to occasional treats.
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Extra tips
Any healthy snack ideas?
Snacks suitable for managing hypothyroidism:
- Brazil nuts (rich in selenium)
- Rice cakes with almond butter
- Boiled eggs
- Seaweed snacks (for iodine)
- Berries
- Low-fat cottage cheese
- Roasted pumpkin seeds (for zinc)
What should I drink on this meal plan?
In managing hypothyroidism, beverages that support thyroid health and avoid exacerbating the condition are vital. Green tea can offer antioxidants without over-stimulating the thyroid. Bone broth provides minerals, beneficial for thyroid function. Selenium-rich herbal teas, like ginger or dandelion, support thyroid health. Water ensures hydration, and fresh fruit juices provide necessary vitamins without artificial additives.
How to get even more nutrients?
For those dealing with hypothyroidism, focus on a balanced diet that supports thyroid function. Include foods rich in selenium like Brazil nuts and whole grains, as well as iodine-rich foods such as seaweed or dairy. Lean proteins are essential for overall health, and healthy fats like those found in avocados and olive oil can help maintain energy levels. Avoiding goitrogenic foods like raw cruciferous vegetables can be beneficial, as they might interfere with thyroid hormone production when eaten in excess.
Meal plan suggestions
7-Day Meal Plan for Hypothyroidism
Note: This meal plan is designed to support individuals with hypothyroidism by incorporating foods that are rich in essential nutrients like iodine and selenium, which are important for thyroid function. Always consult with a healthcare provider for personalized dietary advice for hypothyroidism.
Day 1
- Breakfast: Greek yogurt with honey and mixed berries
- Lunch: Quinoa salad with grilled chicken, mixed greens, and avocado
- Dinner: Baked salmon with steamed broccoli and brown rice
Calories: 2000 Fat: 75g Carbs: 220g Protein: 130g
Day 2
- Breakfast: Oatmeal with sliced bananas and a sprinkle of chia seeds
- Lunch: Turkey and avocado wrap with whole grain tortilla
- Dinner: Stir-fried tofu with mixed vegetables and quinoa
Calories: 2100 Fat: 78g Carbs: 230g Protein: 125g
Day 3
- Breakfast: Scrambled eggs with spinach and whole grain toast
- Lunch: Lentil soup with a side of mixed greens salad
- Dinner: Baked chicken breast with sweet potato and green beans
Calories: 2050 Fat: 70g Carbs: 215g Protein: 120g
Day 4
- Breakfast: Smoothie with banana, almond milk, and a scoop of protein powder
- Lunch: Quinoa salad with chickpeas, cucumber, and feta cheese
- Dinner: Baked cod with roasted asparagus and quinoa
Calories: 2100 Fat: 72g Carbs: 220g Protein: 130g
Day 5
- Breakfast: Whole grain toast with almond butter and sliced strawberries
- Lunch: Grilled vegetable and hummus wrap with whole grain tortilla
- Dinner: Grilled chicken with quinoa and steamed broccoli
Calories: 2050 Fat: 74g Carbs: 210g Protein: 125g
Day 6
- Breakfast: Cottage cheese with sliced peaches and a sprinkle of sunflower seeds
- Lunch: Spinach and feta stuffed chicken breast with quinoa
- Dinner: Grilled shrimp with roasted zucchini and brown rice
Calories: 2100 Fat: 76g Carbs: 220g Protein: 130g
Day 7
- Breakfast: Banana and almond butter smoothie
- Lunch: Tuna salad with mixed greens and a lemon-tahini dressing
- Dinner: Baked turkey breast with mashed sweet potatoes and steamed green beans
Calories: 2050 Fat: 70g Carbs: 215g Protein: 125g
Snacks: Opt for nuts, seeds, and low-fat dairy products as snacks between meals. Be mindful of portion sizes, and aim to maintain a well-balanced diet to support thyroid health.
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
