Meal Plan For Hypothyroidism

Written byListonic team

Updated on Nov 22, 2024

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

Dry goods

Quinoa, 2 cups

Brown rice, 2 cups

Oatmeal, 1 cup

Chia seeds, 1 tbsp

Cans & jars

Chickpeas, 1 can

Meats

Chicken, 12 oz

Turkey, 8 oz

Salmon, 16 oz

Cod, 16 oz

Dairy & eggs

Greek yogurt, 7 oz

Feta cheese, 2 oz

Fresh grocery

Mixed berries, 1 cup

Mixed greens, 2 cups

Avocado, 1

Broccoli, 4 cups

Sliced bananas, 1 cup

Sweet potato, 2

Green beans, 4 cups

Cucumber, 1

Asparagus, 4 cups

Sliced strawberries, 1 cup

Bakery

Whole grain tortilla, 2

Whole grain toast, 4 slices

Plant based

Stir-fried tofu, 12 oz

Almond butter, 4 tbsp

Smoothie ingredients: banana, almond milk, protein powder

Frozen

Mixed vegetables, 2 cups

Ready meals

Lentil soup, 2 cups

Snacks & sweets

Honey, 2 tbsp

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.

Meal Plan For Hypothyroidism exemplary product

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.

Join 20M+ smart shoppers worldwide

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.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

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.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

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)

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.

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 suggestion

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

Download the FREE grocery list for this meal plan

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.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!