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!

Complete meal plan

Free shopping list

Article reviewed

Meal Plan For Hypothyroidism photo cover

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

Share this list

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

High-Energy Carbohydrates: Whole grain bread, pasta, rice, and cereals to provide sustained energy for intense workouts.
Lean Proteins: Chicken, fish, eggs, and plant-based proteins like tofu for muscle repair and growth.
Healthy Fats: Avocado, nuts, seeds, and olive oil for long-term energy and joint health.
Fruits and Vegetables: A variety of colorful options for essential vitamins, minerals, and hydration.
Dairy or Dairy Alternatives: Milk, yogurt, or fortified plant-based alternatives for calcium and protein.
Hydrating Fluids: Water and electrolyte-rich drinks to maintain hydration during long swim sessions.
Recovery Snacks: Nutrient-dense snacks like fruit or yogurt post-swimming for quick energy replenishment.

✅ Tip

Include a mix of high-quality proteins and complex carbohydrates, like chicken and whole grain pasta, for energy and muscle repair.

Foods not to eat

High-Fat Foods: Greasy fast food and heavy dairy products that can slow digestion and energy utilization.
Sugary Snacks and Drinks: Candies, cookies, and sodas that can cause energy spikes and crashes.
Excessive Caffeine: Too much coffee or energy drinks can lead to dehydration and disturbed sleep patterns.
Alcohol: Impairs recovery and hydration, affecting swimming performance and stamina.
Processed Carbohydrates: White bread and other refined grains lacking in essential nutrients and fiber.
High-Sodium Processed Foods: Can lead to bloating and water retention, impacting performance.
Heavy Proteins: Difficult to digest before intense training or competitions.

Main benefits

The Meal Plan For Swimmers is designed to fuel the unique nutritional needs of swimmers. This plan emphasizes a balance of carbohydrates, proteins, and healthy fats to support energy levels and muscle recovery. Adequate hydration and nutrient-dense foods contribute to optimal performance in the pool, helping swimmers meet their training and competition requirements.

🎓 Recommended nutrient breakdown

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.

Download the grocery list for FREE

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

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 suggestion

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.

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.