Effective Hypothyroidism Diet Plan Guide

Hypothyroidism is the result of low levels of thyroid hormone. More common in women than in men, with risk increasing during menopause. Sadly, the two have similar symptoms, meaning hypothyroidism often goes undiagnosed.

In this article, we introduce the hypothyroidism diet plan. We provide a weekly meal plan, a list of foods to include and avoid, and a downloadable PDF to help you manage the condition and enhance overall health.

Hypothyroidism Diet Plan Quick Reference Card

This card contains essential information about the hypothyroidism diet. This quick reference card will help identify key nutrients, foods to include, and foods to avoid

Essential Nutrients for Hypothyroidism

Here is a list of the key nutrients for hypothyroidism. These can be beneficial, but they must be balanced to avoid causing harm.

• Iodine: Inadequate iodine can worsen thyroid function, and too much can be harmful
• Selenium: Used to convert thyroid hormone into an active form
• Iron: Deficiency is common and may worsen fatigue
• Zinc: Supports the thyroid and immune system
• Vitamin D: Low levels are common in those with hypothyroidism
• Protein: Supports metabolism and preserves muscle mass

Foods to Include and Avoid

Here is a list of foods to include and avoid on the hypothyroidism diet.

Weekly Hypothyroidism Meal Plan

The following 7-day hypothyroidism meal plan contains breakfast, lunch, dinner, and snacks. Each meal is listed with ingredients, total calories, and macronutrients.

Meal timing is important because thyroid medication must be taken on an empty stomach to support absorption. Only begin eating 30–60 minutes after taking medication, or 3–4 hours after dinner.

Recommended Calories & Macronutrients

• Calories: 1,500 kcal/day
• Carbohydrates: 35–50%
• Protein: 25–40%
• Fat: 20–40%

Day 1 - Monday

Total Macros: 1,490 kcal | Protein: 134 g | Carbs: 110 g | Fat: 38 g

8:00 AM:  Breakfast – Berry Greek Yogurt Protein Bowl

Macros: 350 kcal | Protein: 32 g | Carbs: 32 g | Fat: 8 g

• Greek yogurt – 200 g
• Blueberries – 80 g
• Oats – 30 g
• Chia seeds – 5 g

Prep tip: Layer all ingredients in a bowl and refrigerate oats overnight for a softer texture.

12:30 PM:  Lunch – Lemon Chicken Quinoa Salad

Macros: 420 kcal | Protein: 42 g | Carbs: 28 g | Fat: 12 g

• Chicken breast – 140 g
• Quinoa – 100 g cooked
• Spinach – 50 g
• Cucumber – 60 g
• Olive oil – 1 tsp

Prep tip: Grill the chicken, cook the quinoa, and toss together with fresh vegetables and olive oil.

3:30 PM: Snack – Cottage Cheese & Strawberries

Macros: 180 kcal | Protein: 20 g | Carbs: 12 g | Fat: 4 g

• Cottage cheese – 150 g
• Strawberries – 80 g

Prep tip: Slice strawberries fresh and serve over cottage cheese.

6:30 PM: Dinner – Garlic Salmon & Sweet Potato Plate

Macros: 540 kcal | Protein: 40 g | Carbs: 38 g | Fat: 14 g

• Salmon – 120 g
• Sweet potato – 140 g
• Green beans – 100 g

Prep tip: Bake the salmon while roasting the sweet potato and steaming the green beans.

Day 2 - Tuesday

Total Macros: 1,490 kcal | Protein: 144 g | Carbs: 114 g | Fat: 32 g

8:00 AM: Breakfast – Spinach Egg White Toast

Macros: 340 kcal | Protein: 30 g | Carbs: 28 g | Fat: 10 g

• Egg whites – 200 g
• Wholegrain toast – 2 slices
• Spinach – 40 g
• Avocado – 25 g

Prep tip: Cook the egg whites with spinach and serve over toasted bread with avocado.

12:30 PM — Lunch – Turkey Rice Power Bowl

Macros: 430 kcal | Protein: 44 g | Carbs: 34 g | Fat: 10 g

• Lean turkey breast – 140 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Olive oil – 1 tsp

Prep tip: Cook the turkey and rice ahead of time for easy meal assembly.

3:30 PM: Snack – Greek Yogurt Berry Cup

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 2 g

• Greek yogurt – 170 g
• Mixed berries – 80 g

Prep tip: Mix berries directly into chilled Greek yogurt before serving.

6:30 PM: Dinner – Cod & Roasted Vegetable Bowl

Macros: 540 kcal | Protein: 52 g | Carbs: 38 g | Fat: 10 g

• Cod – 150 g
• Sweet potato – 130 g
• Zucchini – 80 g
• Bell peppers – 80 g

Prep tip: Roast vegetables while baking the cod for an easy one-pan dinner.

Day 3 - Wednesday

Total Macros: 1,490 kcal | Protein: 140 g | Carbs: 122 g | Fat: 31 g

8:00 AM:  Breakfast – Protein Oatmeal Bowl

Macros: 360 kcal | Protein: 32 g | Carbs: 36 g | Fat: 7 g

• Oats – 40 g
• Protein powder – 1 scoop
• Banana – 80 g
• Almond milk – 200 ml

Prep tip: Cook oats first, then stir in protein powder after removing from heat.

12:30 PM: Lunch – Tuna Mediterranean Wrap

Macros: 410 kcal | Protein: 40 g | Carbs: 30 g | Fat: 10 g

• Tuna in water – 120 g
• Whole grain wrap – 1
• Spinach – 30 g
• Tomatoes – 50 g
• Hummus – 15 g

Prep tip: Drain the tuna well and wrap tightly with vegetables and hummus.

3:30 PM: Snack – Cottage Cheese & Apple

Macros: 200 kcal | Protein: 18 g | Carbs: 20 g | Fat: 4 g

• Cottage cheese – 150 g
• Apple – 1 small (~140 g)

Prep tip: Slice the apple fresh and serve chilled with cottage cheese.

6:30 PM: Dinner – Chicken Veggie Rice Bowl

Macros: 520 kcal | Protein: 50 g | Carbs: 36 g | Fat: 10 g

• Chicken breast – 150 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Carrots – 60 g
• Olive oil – 1 tsp

Prep tip: Stir-fry the vegetables while reheating cooked rice and chicken.

Day 4 - Thursday

Total Macros: 1,490 kcal | Protein: 136 g | Carbs: 114 g | Fat: 33 g

8:00 AM: Breakfast – Cottage Cheese Berry Toast

Macros: 340 kcal | Protein: 28 g | Carbs: 32 g | Fat: 7 g

• Cottage cheese – 150 g
• Wholegrain toast – 2 slices
• Blueberries – 70 g

Prep tip: Toast the bread and top with cottage cheese and fresh berries.

12:30 PM: Lunch – Salmon Quinoa Bowl

Macros: 430 kcal | Protein: 40 g | Carbs: 28 g | Fat: 14 g

• Salmon – 110 g
• Quinoa – 100 g cooked
• Spinach – 40 g
• Cucumber – 50 g

Prep tip: Bake the salmon and assemble with cooked quinoa and fresh vegetables.

3:30 PM: Snack – Greek Yogurt & Banana

Macros: 190 kcal | Protein: 18 g | Carbs: 18 g | Fat: 2 g

• Greek yogurt – 170 g
• Banana – 80 g

Prep tip: Slice the banana directly into chilled yogurt before serving.

6:30 PM: Dinner – Turkey Sweet Potato Skillet

Macros: 530 kcal | Protein: 50 g | Carbs: 36 g | Fat: 10 g

• Lean turkey – 150 g
• Sweet potato – 140 g
• Green beans – 100 g

Prep tip: Cook the turkey in a skillet while roasting the sweet potatoes and steaming the green beans.

Day 5 - Friday

Total Macros: 1,490 kcal | Protein: 150 g | Carbs: 112 g | Fat: 31 g

8:00 AM: Breakfast – Egg White Veggie Scramble

Macros: 340 kcal | Protein: 32 g | Carbs: 28 g | Fat: 7 g

• Egg whites – 220 g
• Spinach – 40 g
• Mushrooms – 60 g
• Wholegrain toast – 2 slices

Prep tip: Sauté vegetables first, then add egg whites and cook until set.

12:30 PM: Lunch – Chicken Brown Rice Bowl

Macros: 430 kcal | Protein: 48 g | Carbs: 34 g | Fat: 10 g

• Chicken breast – 150 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Olive oil – 1 tsp

Prep tip: Batch cook chicken and rice for quick weekday lunches.

3:30 PM: Snack – Protein Yogurt Bowl

Macros: 190 kcal | Protein: 20 g | Carbs: 14 g | Fat: 4 g

• Greek yogurt – 170 g
• Strawberries – 80 g
• Chia seeds – 5 g

Prep tip: Stir chia seeds into yogurt and top with sliced strawberries.

6:30 PM: Dinner – Cod & Vegetable Plate

Macros: 530 kcal | Protein: 50 g | Carbs: 36 g | Fat: 10 g

• Cod – 150 g
• Sweet potato – 130 g
• Asparagus – 100 g

Prep tip: Roast sweet potato and asparagus while baking the cod.

Day 6 - Saturday

Total Macros: 1,490 kcal | Protein: 142 g | Carbs: 122 g | Fat: 31 g

8:00 AM: Breakfast – Banana Protein Smoothie

Macros: 350 kcal | Protein: 30 g | Carbs: 36 g | Fat: 7 g

• Protein powder – 1 scoop
• Banana – 100 g
• Oats – 30 g
• Almond milk – 200 ml

Prep tip: Blend all ingredients until smooth and serve chilled.

12:30 PM: Lunch – Tuna Rice Salad Bowl

Macros: 420 kcal | Protein: 42 g | Carbs: 32 g | Fat: 10 g

• Tuna – 120 g
• Brown rice – 120 g cooked
• Cucumbers – 60 g
• Tomatoes – 50 g
• Olive oil – 1 tsp

Prep tip: Mix all ingredients together and chill before serving if desired.

3:30 PM: Snack – Cottage Cheese & Pear

Macros: 190 kcal | Protein: 18 g | Carbs: 18 g | Fat: 4 g

• Cottage cheese – 150 g
• Pear – 1 small

Prep tip: Slice the pear just before serving to keep it fresh.

6:30 PM: Dinner – Chicken Quinoa Veg Bowl

Macros: 530 kcal | Protein: 52 g | Carbs: 36 g | Fat: 10 g

• Chicken breast – 150 g
• Quinoa – 100 g cooked
• Broccoli – 100 g
• Carrots – 60 g

Prep tip: Cook quinoa ahead of time and combine with freshly cooked chicken and vegetables.

Day 7 - Sunday

Total Macros: 1,490 kcal | Protein: 140 g | Carbs: 114 g | Fat: 33 g

8:00 AM: Breakfast – Greek Yogurt Apple Bowl

Macros: 350 kcal | Protein: 30 g | Carbs: 34 g | Fat: 7 g

• Greek yogurt – 200 g
• Apple – 100 g
• Oats – 30 g
• Cinnamon

Prep tip: Mix oats and cinnamon into yogurt and top with diced apple.

12:30 PM: Lunch – Turkey Veggie Wrap

Macros: 420 kcal | Protein: 42 g | Carbs: 30 g | Fat: 10 g

• Lean turkey – 140 g
• Whole grain wrap – 1
• Lettuce – 30 g
• Tomatoes – 50 g
• Hummus – 15 g

Prep tip: Layer ingredients evenly and wrap tightly before slicing in half.

3:30 PM: Snack – Berry Cottage Cheese Cup

Macros: 180 kcal | Protein: 18 g | Carbs: 12 g | Fat: 4 g

• Cottage cheese – 150 g
• Blueberries – 70 g

Prep tip: Stir berries into cottage cheese and chill before eating.

6:30 PM: Dinner – Salmon Rice Veg Plate

Macros: 540 kcal | Protein: 50 g | Carbs: 38 g | Fat: 12 g

• Salmon – 120 g
• Brown rice – 120 g cooked
• Green beans – 100 g

Prep tip: Bake the salmon while steaming green beans and reheating cooked rice.

Hypothyroidism Food List

Here is a list of foods to include in the hypothyroidism diet, including portion sizes, and how they support the thyroid and well-being.

Proteins and Fats

Protein and healthy fats account for approximately 20–40% of the total calorie intake. The recommended daily protein intake is 1.2–1.6 g/kg body weight.

Here is an example calculation of a 70 kg woman with a target of 1.6 g/kg/bw.

• 70 x 1.6 = 112 g/day

This can be achieved by adding 25–30 g per meal, by eating fish, chicken, beef, eggs, Greek yogurt, and cottage cheese.

Meanwhile, healthy fats in the form of salmon, sardines, and olive oil should be consumed to support hormone production and protect vital organs

Fruits, Vegetables, and Grains

Fruits, vegetables, and grains round out the diet, and should make up 25%-75% of your plate. These provide sustainable energy and contain essential nutrients.

Here is a list of recommended servings for each food group.

• Fruit: 1.5–2 cups/day (150–300 g) daily
• Vegetables: 2.5–3 cups/day (300–450 g)
• Grains: 5–6 servings/day

Below is a table that displays one serving of fruit, vegetables, and grains.

Foods to Limit or A

The following foods should be limited or avoided to help support thyroid health.

Download the Full Hypothyroidism Diet Plan PDF

This downloadable full hypothyroidism diet plan PDF contains valuable information that will help you manage your hypothyroidism.

Contents of the PDF Guide

The full hypothyroidism diet plan contains:

• Hypothyroidism Foods List
• Strategies For Managing Hypothyroidism
• 30-Day Meal Plan
• Hypothyroidism Recipes
• Shopping List
• Progress Tracker

Integration with Reverse Health Program

The Reverse Health program is designed for women over 40 to support using evidence-based exercise and nutrition principles to support hormonal health Our team's expert knowledge, combined with the hypothyroidism program, has allowed us to develop a system that addresses your hormonal needs.

14-Day Meal Plan for Hypothyroidism and Weight Loss

The following 14-day hypothyroidism meal plan contains breakfast, lunch, dinner, and snacks. Each meal is listed with ingredients, total calories, and macronutrients.

Meal timing is important as thyroid medication needs to be taken on an empty stomach to support absorption. Only begin eating 30–60 minutes after taking medication, or 3–4 hours after dinner.

Calorie and Macronutrient Recommendations

• Calories: 1,500 kcal
• Carbohydrates: 40% of total daily calorie intake
• Protein: 40% of total daily calorie intake
• Fat: 20% of total daily calorie intake

Day 1

Total Macros: 1,490 kcal | Protein: 134 g | Carbs: 117 g | Fat: 36 g

8:00 AM: Breakfast – Blueberry Protein Oats

Macros: 350 kcal | Protein: 30 g | Carbs: 35 g | Fat: 8 g

• Oats – 40 g
• Greek yogurt – 170 g
• Blueberries – 80 g
• Chia seeds – 5 g

Prep tip: Combine oats and yogurt overnight, then top with blueberries before serving.

12:30 PM: Lunch – Lemon Herb Chicken Bowl

Macros: 430 kcal | Protein: 44 g | Carbs: 34 g | Fat: 10 g

• Chicken breast – 140 g
• Brown rice – 120 g cooked
• Spinach – 50 g
• Olive oil – 1 tsp

Prep tip: Grill the chicken and serve it over rice with fresh spinach and olive oil.

3:30 PM: Snack – Cottage Cheese & Strawberries

Macros: 180 kcal | Protein: 18 g | Carbs: 12 g | Fat: 4 g

• Cottage cheese – 150 g
• Strawberries – 80 g

Prep tip: Slice strawberries fresh and serve chilled over cottage cheese.

6:30 PM: Dinner – Garlic Salmon & Sweet Potato

Macros: 530 kcal | Protein: 42 g | Carbs: 36 g | Fat: 14 g

• Salmon – 120 g
• Sweet potato – 140 g
• Green beans – 100 g

Prep tip: Roast sweet potato while baking the salmon and steaming the green beans.

Day 2

Total Macros: 1,490 kcal | Protein: 144 g | Carbs: 116 g | Fat: 29 g

8:00 AM: Breakfast – Banana Cinnamon Smoothie

Macros: 340 kcal | Protein: 30 g | Carbs: 34 g | Fat: 7 g

• Protein powder – 1 scoop
• Banana – 100 g
• Almond milk – 200 ml
• Oats – 30 g

Prep tip: Blend all ingredients until smooth and serve cold.

12:30 PM: Lunch – Turkey Quinoa Salad

Macros: 430 kcal | Protein: 44 g | Carbs: 30 g | Fat: 10 g

• Lean turkey – 140 g
• Quinoa – 100 g cooked
• Cucumbers – 60 g
• Tomatoes – 50 g

Prep tip: Cook quinoa ahead and toss with sliced turkey and vegetables.

3:30 PM: Snack – Greek Yogurt Berry Bowl

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 2 g

• Greek yogurt – 170 g
• Mixed berries – 80 g

Prep tip: Stir berries directly into chilled yogurt before eating.

6:30 PM: Dinner – Cod Veggie Plate

Macros: 540 kcal | Protein: 52 g | Carbs: 38 g | Fat: 10 g

• Cod – 150 g
• Sweet potato – 130 g
• Broccoli – 100 g

Prep tip: Bake cod while roasting sweet potato and steaming broccoli.

Day 3

Total Macros: 1,490 kcal | Protein: 136 g | Carbs: 120 g | Fat: 30 g

8:00 AM: Breakfast – Apple Protein Toast

Macros: 350 kcal | Protein: 28 g | Carbs: 34 g | Fat: 7 g

• Whole grain bread – 2 slices
• Cottage cheese – 150 g
• Apple – 100 g

Prep tip: Toast bread and top with cottage cheese and diced apple.

12:30 PM: Lunch – Tuna Rice Bowl

Macros: 420 kcal | Protein: 42 g | Carbs: 32 g | Fat: 10 g

• Tuna – 120 g
• Brown rice – 120 g cooked
• Spinach – 40 g
• Olive oil – 1 tsp

Prep tip: Mix tuna with warm rice and spinach before drizzling olive oil.

3:30 PM: Snack – Pear & Greek Yogurt

Macros: 190 kcal | Protein: 16 g | Carbs: 18 g | Fat: 3 g

• Greek yogurt – 150 g
• Pear – 1 small

Prep tip: Slice the pear fresh and mix it into yogurt.

6:30 PM: Dinner – Turkey Sweet Potato Skillet

Macros: 530 kcal | Protein: 50 g | Carbs: 36 g | Fat: 10 g

• Lean turkey – 150 g
• Sweet potato – 140 g
• Zucchini – 100 g

Prep tip: Cook turkey and zucchini in a skillet while roasting the sweet potato.

Day 4

Total Macros: 1,490 kcal | Protein: 136 g | Carbs: 120 g | Fat: 30 g

8:00 AM: Breakfast – Berry Yogurt Crunch Bowl

Macros: 350 kcal | Protein: 30 g | Carbs: 32 g | Fat: 9 g

• Greek yogurt – 200 g
• Strawberries – 80 g
• Oats – 30 g
• Pumpkin seeds – 10 g

Prep tip: Layer yogurt, oats, berries, and pumpkin seeds before serving.

12:30 PM: Lunch – Chicken Veggie Wrap

Macros: 430 kcal | Protein: 44 g | Carbs: 32 g | Fat: 10 g

• Chicken breast – 140 g
• Whole grain wrap – 1
• Lettuce – 30 g
• Tomatoes – 50 g
• Hummus – 15 g

Prep tip: Fill the wrap evenly and roll tightly before slicing.

3:30 PM: Snack – Cottage Cheese & Blueberries

Macros: 180 kcal | Protein: 18 g | Carbs: 12 g | Fat: 4 g

• Cottage cheese – 150 g
• Blueberries – 70 g

Prep tip: Stir blueberries into chilled cottage cheese before eating.

6:30 PM: Dinner – Salmon Rice Bowl

Macros: 530 kcal | Protein: 42 g | Carbs: 36 g | Fat: 14 g

• Salmon – 120 g
• Brown rice – 120 g cooked
• Green beans – 100 g

Prep tip: Bake salmon and serve with reheated rice and steamed green beans.

Day 5

Total Macros: 1,490 kcal | Protein: 144 g | Carbs: 122 g | Fat: 31 g

8:00 AM: Breakfast – Apple Protein Oatmeal

Macros: 350 kcal | Protein: 32 g | Carbs: 34 g | Fat: 7 g

• Oats – 40 g
• Protein powder – 1 scoop
• Apple – 80 g
• Cinnamon

Prep tip: Stir protein powder into warm oats after cooking.

12:30 PM: Lunch – Chicken Quinoa Veg Bowl

Macros: 430 kcal | Protein: 46 g | Carbs: 32 g | Fat: 10 g

• Chicken breast – 150 g
• Quinoa – 100 g cooked
• Broccoli – 100 g
• Olive oil – 1 tsp

Prep tip: Steam broccoli while grilling the chicken.

3:30 PM: Snack – Cottage Cheese & Banana

Macros: 200 kcal | Protein: 18 g | Carbs: 20 g | Fat: 4 g

• Cottage cheese – 150 g
• Banana – 80 g

Prep tip: Slice the banana directly into cottage cheese before serving.

6:30 PM: Dinner – Garlic Cod Rice Bowl

Macros: 510 kcal | Protein: 48 g | Carbs: 36 g | Fat: 10 g

• Cod – 150 g
• Brown rice – 120 g cooked
• Asparagus – 100 g

Prep tip: Bake cod with garlic and roast asparagus until tender.

Day 6

Total Macros: 1,490 kcal | Protein: 138 g | Carbs: 120 g | Fat: 29 g

8:00 AM: Breakfast – Greek Yogurt Mango Bowl

Macros: 350 kcal | Protein: 30 g | Carbs: 34 g | Fat: 7 g

• Greek yogurt – 200 g
• Mango – 80 g
• Chia seeds – 5 g
• Oats – 25 g

Prep tip: Layer all ingredients together and chill before serving.

12:30 PM: Lunch – Tuna Brown Rice Bowl

Macros: 420 kcal | Protein: 40 g | Carbs: 34 g | Fat: 8 g

• Tuna – 120 g
• Brown rice – 120 g cooked
• Tomatoes – 50 g
• Cucumbers – 60 g

Prep tip: Drain tuna thoroughly before mixing into the bowl.

3:30 PM: Snack – Berry Cottage Cheese Cup

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 4 g

• Cottage cheese – 150 g
• Mixed berries – 80 g

Prep tip: Serve berries chilled over cottage cheese.

6:30 PM: Dinner – Chicken Sweet Potato Plate

Macros: 540 kcal | Protein: 50 g | Carbs: 38 g | Fat: 10 g

• Chicken breast – 150 g
• Sweet potato – 140 g
• Broccoli – 100 g

Prep tip: Roast sweet potato and broccoli together on one tray.

Day 7

Total Macros: 1,490 kcal | Protein: 134 g | Carbs: 122 g | Fat: 30 g

8:00 AM: Breakfast – Cinnamon Banana Yogurt Bowl

Macros: 350 kcal | Protein: 28 g | Carbs: 38 g | Fat: 6 g

• Greek yogurt – 180 g
• Banana – 100 g
• Oats – 30 g
• Cinnamon

Prep tip: Mix oats into yogurt and top with sliced banana and cinnamon.

12:30 PM: Lunch – Turkey Quinoa Salad

Macros: 430 kcal | Protein: 46 g | Carbs: 30 g | Fat: 10 g

• Lean turkey – 150 g
• Quinoa – 100 g cooked
• Spinach – 40 g
• Bell peppers – 60 g

Prep tip: Cook quinoa ahead of time for easier lunch preparation.

3:30 PM: Snack – Apple & Greek Yogurt

Macros: 180 kcal | Protein: 16 g | Carbs: 18 g | Fat: 2 g

• Greek yogurt – 150 g
• Apple – 1 small (~140 g)

Prep tip: Dice the apple and stir it into yogurt before eating.

6:30 PM: Dinner – Salmon Veggie Rice Plate

Macros: 530 kcal | Protein: 44 g | Carbs: 36 g | Fat: 12 g

• Salmon – 120 g
• Brown rice – 120 g cooked
• Green beans – 100 g

Prep tip: Bake salmon while steaming green beans and reheating rice.

Day 8

Total Macros: 1,490 kcal | Protein: 142 g | Carbs: 118 g | Fat: 32 g

8:00 AM: Breakfast – Raspberry Almond Protein Oats

Macros: 350 kcal | Protein: 30 g | Carbs: 32 g | Fat: 8 g

• Oats – 40 g
• Greek yogurt – 180 g
• Raspberries – 80 g
• Almonds – 10 g

Prep tip: Combine oats and yogurt overnight, then top with raspberries and chopped almonds.

12:30 PM: Lunch – Turkey Spinach Wrap

Macros: 430 kcal | Protein: 44 g | Carbs: 32 g | Fat: 10 g

• Lean turkey breast – 150 g
• Whole grain wrap – 1
• Spinach – 40 g
• Tomatoes – 50 g
• Hummus – 15 g

Prep tip: Layer ingredients evenly inside the wrap and roll tightly before serving.

3:30 PM: Snack – Cottage Cheese & Pear

Macros: 190 kcal | Protein: 18 g | Carbs: 18 g | Fat: 4 g

• Cottage cheese – 150 g
• Pear – 1 small

Prep tip: Slice a pear when fresh and serve chilled with cottage cheese.

6:30 PM: Dinner – Lemon Cod & Rice Plate

Macros: 520 kcal | Protein: 50 g | Carbs: 36 g | Fat: 10 g

• Cod – 150 g
• Brown rice – 120 g cooked
• Asparagus – 100 g
• Olive oil – 1 tsp

Prep tip: Bake cod with lemon while steaming asparagus and reheating rice.

Day 9

Total Macros: 1,490 kcal | Protein: 138 g | Carbs: 112 g | Fat: 32 g

8:00 AM: Breakfast – Apple Cinnamon Cottage Bowl

Macros: 340 kcal | Protein: 30 g | Carbs: 30 g | Fat: 6 g

• Cottage cheese – 180 g
• Apple – 100 g
• Oats – 25 g
• Cinnamon

Prep tip: Stir oats and cinnamon into cottage cheese and top with diced apple.

12:30 PM: Lunch – Salmon Quinoa Salad

Macros: 440 kcal | Protein: 40 g | Carbs: 30 g | Fat: 14 g

• Salmon – 120 g
• Quinoa – 100 g cooked
• Cucumbers – 60 g
• Spinach – 40 g

Prep tip: Cook quinoa ahead and assemble with chilled vegetables and salmon.

3:30 PM: Snack – Greek Yogurt & Blueberries

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 2 g

• Greek yogurt – 170 g
• Blueberries – 80 g

Prep tip: Mix blueberries into yogurt just before eating.

6:30 PM: Dinner – Chicken Veggie Stir-Fry

Macros: 530 kcal | Protein: 50 g | Carbs: 38 g | Fat: 10 g

• hicken breast – 150 g
• Brown rice – 120 g cooked
• Broccoli – 100 g
• Bell peppers – 80 g

Prep tip: Stir-fry vegetables first, then add cooked chicken and rice.

Day 10

Macros: 1,490 kcal | Protein: 140 g | Carbs: 120 g | Fat: 30 g

8:00 AM: Breakfast – Banana Protein Pancakes

Macros: 350 kcal | Protein: 32 g | Carbs: 34 g | Fat: 6 g

• Oats – 40 g
• Egg whites – 180 g
• Banana – 80 g
• Cinnamon

Prep tip: Blend ingredients into a batter and cook pancakes in a non-stick pan.

12:30 PM: Lunch – Tuna Sweet Potato Bowl

Macros: 420 kcal | Protein: 40 g | Carbs: 34 g | Fat: 10 g

• Tuna – 120 g
• Sweet potato – 140 g
• Spinach – 40 g
• Olive oil – 1 tsp

Prep tip: Roast sweet potato cubes ahead of time for easy meal assembly.

3:30 PM: Snack – Cottage Cheese & Strawberries

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 4 g

• Cottage cheese – 150 g
• Strawberries – 80 g

Prep tip: Serve chilled strawberries over cottage cheese.

6:30 PM: Dinner – Turkey Zucchini Rice Skillet

Macros: 540 kcal | Protein: 50 g | Carbs: 38 g | Fat: 10 g

• Lean turkey – 150 g
• Brown rice – 120 g cooked
• Zucchini – 100 g
• Tomatoes – 60 g

Prep tip: Cook turkey and vegetables together before stirring through rice.

Day 11

Total Macros: 1,490 kcal | Protein: 138 g | Carbs: 118 g | Fat: 31 g

8:00 AM: Breakfast – Greek Yogurt Citrus Bowl

Macros: 350 kcal | Protein: 30 g | Carbs: 34 g | Fat: 7 g

• Greek yogurt – 200 g
• Orange – 120 g
• Oats – 30 g
• Chia seeds – 5 g

Prep tip: Layer yogurt with orange segments, oats, and chia seeds.

12:30 PM: Lunch – Chicken Broccoli Quinoa Bowl

Macros: 430 kcal | Protein: 48 g | Carbs: 30 g | Fat: 10 g

• Chicken breast – 150 g
• Quinoa – 100 g cooked
• Broccoli – 100 g
• Olive oil – 1 tsp

Prep tip: Steam broccoli while grilling chicken and reheating quinoa.

3:30 PM — Snack – Apple & Greek Yogurt

Macros: 180 kcal | Protein: 16 g | Carbs: 18 g | Fat: 2 g

• Greek yogurt – 150 g
• Apple – 1 small (~140 g)

Prep tip: Dice the apple and stir it into the yogurt before serving.

6:30 PM: Dinner – Salmon Green Bean Plate

Macros: 530 kcal | Protein: 44 g | Carbs: 36 g | Fat: 12 g

• Salmon – 120 g
• Sweet potato – 130 g
• Green beans – 100 g

Prep tip: Roast sweet potato while baking salmon and steaming green beans.

Day 12

Total Macros: 1,490 kcal | Protein: 144 g | Carbs: 122 g | Fat: 31 g

8:00 AM: Breakfast – Berry Protein Smoothie

Macros: 350 kcal | Protein: 30 g | Carbs: 36 g | Fat: 7 g

• Protein powder – 1 scoop
• Mixed berries – 100 g
• Oats – 30 g
• Almond milk – 200 ml

Prep tip: Blend all ingredients until smooth and serve immediately.

12:30 PM: Lunch – Turkey Sweet Potato Salad

Macros: 430 kcal | Protein: 46 g | Carbs: 34 g | Fat: 10 g

• Lean turkey – 150 g
• Sweet potato – 130 g
• Spinach – 50 g
• Olive oil – 1 tsp

Prep tip: Roast the sweet potato and combine with sliced turkey and spinach.

3:30 PM: Snack – Cottage Cheese & Blueberries

Macros: 180 kcal | Protein: 18 g | Carbs: 14 g | Fat: 4 g

• Cottage cheese – 150 g
• Blueberries – 80 g

Prep tip: Add blueberries directly over cottage cheese before serving.

6:30 PM — Dinner – Cod Veggie Quinoa Bowl

Macros: 530 kcal | Protein: 50 g | Carbs: 38 g | Fat: 10 g

• Cod – 150 g
• Quinoa – 100 g cooked
• Broccoli – 100 g
• Carrots – 60 g

Prep tip: Roast vegetables while baking cod and reheating quinoa.

Day 13

Total Macros: 1,490 kcal | Protein: 144 g | Carbs: 126 g | Fat: 28 g

8:00 AM: Breakfast – Pear Cinnamon Oat Bowl

Macros: 350 kcal | Protein: 30 g | Carbs: 36 g | Fat: 6 g

• Oats – 40 g
• Greek yogurt – 180 g
• Pear – 100 g
• Cinnamon

Prep tip: Stir diced pear and cinnamon into cooked oats and yogurt.

12:30 PM: Lunch – Chicken Mediterranean Rice Bowl

Macros: 430 kcal | Protein: 48 g | Carbs: 34 g | Fat: 10 g

• Chicken breast – 150 g
• Brown rice – 120 g cooked
• Cucumbers – 60 g
• Tomatoes – 60 g
• Olive oil – 1 tsp

Prep tip: Grill chicken and serve it over rice with chopped vegetables.

3:30 PM: Snack – Greek Yogurt & Banana

Macros: 190 kcal | Protein: 18 g | Carbs: 18 g | Fat: 2 g

• Greek yogurt – 170 g
• Banana – 80 g

Prep tip: Slice the banana fresh and mix with yogurt.

6:30 PM: Dinner – Turkey Broccoli Sweet Potato Plate

Macros: 520 kcal | Protein: 48 g | Carbs: 38 g | Fat: 10 g

• Lean turkey – 150 g
• Sweet potato – 140 g
• Broccoli – 100 g

Prep tip: Roast sweet potato and broccoli while cooking turkey in a skillet.

Day 14

Total Macros: 1,490 kcal | Protein: 132 g | Carbs: 122 g | Fat: 33 g

8:00 AM: Breakfast – Mango Greek Yogurt Bowl

Macros: 350 kcal | Protein: 30 g | Carbs: 34 g | Fat: 7 g

• Greek yogurt – 200 g
• Mango – 80 g
• Oats – 30 g
• Chia seeds – 5 g

Prep tip: Layer yogurt with mango, oats, and chia seeds before serving.

12:30 PM: Lunch – Tuna Veggie Wrap

Macros: 420 kcal | Protein: 40 g | Carbs: 32 g | Fat: 10 g

• Tuna – 120 g
• Whole grain wrap – 1
• Spinach – 40 g
• Tomatoes – 50 g
• Hummus – 15 g

Prep tip: Drain tuna well and wrap tightly with vegetables and hummus.

3:30 PM: Snack – Cottage Cheese & Apple

Macros: 200 kcal | Protein: 18 g | Carbs: 20 g | Fat: 4 g

• Cottage cheese – 150 g
• Apple – 1 small (~140 g)

Prep tip: Slice the apple fresh and serve chilled with cottage cheese.

6:30 PM: Dinner – Salmon Quinoa Vegetable Plate

Macros: 520 kcal | Protein: 44 g | Carbs: 36 g | Fat: 12 g

• Salmon – 120 g
• Quinoa – 100 g cooked
• Asparagus – 100 g
• Carrots – 60 g

Prep tip: Roast asparagus and carrots while baking salmon and reheating quinoa.

Adapting the Diet Plan for Women

Women with hypothyroidism have different nutritional requirements due to hormonal fluctuations, iron needs, menopause, a greater risk of osteoporosis, and lower muscle mass compared to men.

For example, women must prioritize iron as they regularly lose iron through menstruation. Women also have lower muscle mass, which affects bone density and increases the risk of osteoporosis.

Because of this, they require calcium and vitamin D for bone health, and protein to build and preserve lean muscle.

Meanwhile, the decline of estrogen during midlife manifests in different symptoms that can impact physical and mental health. This includes hot flashes, night sweats, changes to fat storage, weight gain, and an increased risk of chronic illness.

Healthy fats must then be prioritized to reduce inflammation, protect vital organs, and reduce symptoms.

Common Mistakes in Following a Hypothyroidism Diet Plan

Here are some common mistakes that happen during the hypothyroidism diet plan.

• Over-Restricting Carbohydrates: Can reduce energy and increase fatigue
• Not Enough Protein: Impacts muscle preservation and metabolism support
• Skipping Meals: Contributes to low energy
• Avoiding Exercise: Exercise is essential for muscle, bone, and metabolic health
• Poor Hydration: Can worsen digestion, constipation, and fatigue
• Being Weight Loss-Focused: This can detract from the nutrient focus required to address hypothyroidism.

Q: What is the best diet for someone who has hypothyroidism?

The best diet for hypothyroidism is a nutrient-dense, whole-food diet focused on lean protein, complex carbohydrates, and healthy fats. Food such as fish, chicken, beef, eggs, lentils, nuts, and seeds contain iodine, selenium, and zinc, which are excellent for supporting hypothyroidism.

Q: What are the three worst foods for hypothyroidism?

The worst foods for hypothyroidism are high-fat processed foods, ultra-processed foods (excess sugar), and excess iodine. Unhealthy fatty food is low in nutrients, which are needed for thyroid health. Ultra-processed foods may contribute to inflammation, unstable energy levels, and excess iodine may worsen thyroid dysfunction.

Q: How can I adapt the hypothyroidism diet plan to lose weight effectively?

To adapt the hypothyroidism diet to lose weight, you must be in a calorie deficit while prioritizing nutrient-dense foods that support thyroid health. Complex carbohydrates and fiber should be added to stabilize blood sugar and energy. Protein should be eaten to maintain satiety, while healthy fats should be prioritized to reduce inflammation and absorb nutrients.

Q: Hypothyroidism diet plan for weight loss?

The hypothyroidism diet plan for weight loss contains nutrient-dense whole foods, rich in selenium, iodine, and zinc. This means including food such as fish, chicken breast, beef, cooked kale, cooked spinach, berries, nuts, seeds, and lentils.

Q: What is an easy thyroid diet plan?

The easy thyroid diet plan prioritizes nutrient-dense, whole foods that support metabolic health and reduce inflammation. The strategy includes eating foods such as lean meat, cooked leafy greens, nuts, seeds, and berries (which contain selenium, iodine, and zinc) while reducing gluten, which can help support thyroid health.