7 Day Hashimoto’s Diet Plan

This 7-day meal plan is expertly designed to provide you with thyroid-nourishing ingredients (zinc, selenium, iodine, tyrosine, and plenty of bioactive compounds) that will help reduce inflammation, support thyroid gland function, and help you get your thyroid antibodies under control if you have Hashimoto’s.

Every meal is dairy-free, gluten-free, and soy-free and includes roughly 1,800 calories along with around 100 grams of quality protein.

This is exactly what you should be eating each and every day if you have Hashimoto’s!

At the end of the meal plan, you will also find a shopping list.

If you need help getting your Hashimoto’s under control, diet is the first place to start:

DAY 1

BREAKFAST: Berry Blast Smoothie (350 calories, 20g protein)

• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1 scoop dairy-free thyroid-friendly protein powder (pea-based like this one)
• 1 tbsp almond butter
• 1 cup unsweetened coconut milk
• 1 tbsp ground flaxseed
• 1/2 cup spinach
• Ice to desired consistency

LUNCH: Mediterranean Chicken Bowl (450 calories, 30g protein)

• 4 oz grilled chicken breast
• 1/2 cup cooked quinoa
• 1 cup mixed greens
• 1/4 cup diced cucumber
• 1/4 cup diced tomatoes
• 8 kalamata olives
• 2 tbsp olive oil and lemon dressing
• 1 tbsp pumpkin seeds

DINNER: Baked Cod with Sweet Potato & Broccoli (500 calories, 35g protein)

• 5 oz baked cod with herbs and olive oil
• 1 medium baked sweet potato with 1 tsp coconut oil
• 1.5 cups steamed broccoli with garlic and olive oil
• Lemon wedge and fresh herbs for garnish

SNACKS (500 calories, 15g protein)

• Morning: 1/4 cup mixed nuts (almonds, walnuts) (180 cal, 6g protein)
• Afternoon: 2 Brazil nuts + 1 apple with 1 tbsp almond butter (220 cal, 7g protein)
• Evening: Carrot and cucumber sticks with 2 tbsp guacamole (100 cal, 2g protein)

DAILY TOTALS: ~1,800 calories, 100g protein

DAY 2

BREAKFAST: Tropical Green Smoothie (350 calories, 20g protein)

• 1/2 cup pineapple chunks
• 1/2 banana
• 1 scoop dairy-free thyroid-friendly protein powder
• 1 cup unsweetened coconut milk
• 1 cup kale
• 1 tbsp hemp seeds
• 1/2 avocado
• Ice to desired consistency

LUNCH: Turkey Lettuce Wraps with Roasted Veggies (450 calories, 30g protein)

• 4 oz ground turkey, seasoned and cooked
• Large romaine or butter lettuce leaves
• 1/4 cup diced avocado
• 1/4 cup diced bell peppers
• 2 tbsp cilantro
• 1 cup roasted root vegetables (carrots, parsnips) with olive oil and rosemary
• Fresh lime juice

DINNER: Herb-Roasted Chicken with Butternut Squash & Green Beans (500 calories, 35g protein)

• 5 oz herb-roasted chicken breast
• 1 cup roasted butternut squash with olive oil and herbs
• 1.5 cups steamed green beans with slivered almonds
• 1 tsp olive oil and fresh herbs

SNACKS (500 calories, 15g protein)

• Morning: 2 hard-boiled eggs (140 cal, 12g protein)
• Afternoon: 1 orange + 10 olives (160 cal, 1g protein)
• Evening: 1/4 cup roasted chickpeas (200 cal, 2g protein)

DAILY TOTALS: ~1,800 calories, 100g protein

DAY 3

BREAKFAST: Chocolate Cherry Smoothie (350 calories, 20g protein)

• 1 cup fresh or frozen cherries
• 1 scoop chocolate dairy-free thyroid-friendly protein powder
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 1 tbsp unsweetened cacao powder
• 1/2 cup zucchini (adds creaminess without taste)
• Ice to desired consistency

LUNCH: Wild Salmon Salad (450 calories, 30g protein)

• 4 oz canned wild salmon
• 2 cups mixed greens
• 1/4 cup grated carrots
• 1/4 cup diced cucumber
• 1/4 cup diced bell pepper
• 1/4 avocado, sliced
• 2 tbsp olive oil and apple cider vinegar dressing
• 1 tbsp pumpkin seeds

DINNER: Turkey Meatballs with Spaghetti Squash (500 calories, 35g protein)

• 5 oz turkey meatballs (made with ground turkey, almond flour, egg, herbs)
• 1.5 cups roasted spaghetti squash
• 1/2 cup homemade marinara sauce (tomatoes, garlic, herbs)
• Side salad with olive oil dressing
• Fresh basil garnish

SNACKS (500 calories, 15g protein)

• Morning: 1/4 cup trail mix (nuts and unsweetened dried fruit) (170 cal, 5g protein)
• Afternoon: Celery sticks with 2 tbsp almond butter (200 cal, 7g protein)
• Evening: 1 peach + 2 Brazil nuts (130 cal, 3g protein)

DAILY TOTALS: ~1,800 calories, 100g protein

DAY 4

BREAKFAST: Apple Cinnamon Smoothie (350 calories, 20g protein)

• 1 small apple, cored
• 1 scoop vanilla dairy-free thyroid-friendly protein powder
• 1 cup unsweetened coconut milk
• 1 tbsp almond butter
• 1/2 tsp cinnamon
• 1 tbsp ground flaxseed
• 1/2 cup spinach
• Ice to desired consistency

LUNCH: Stuffed Avocado with Chicken Salad (450 calories, 30g protein)

• 4 oz shredded chicken breast mixed with avocado oil mayo, diced celery, herbs
• 1 whole avocado, halved and pitted
• Side of 1/2 cup sliced cucumber
• Side of 1/2 cup berries
• Lemon wedge

DINNER: Baked Tilapia with Roasted Vegetables & Rice (500 calories, 35g protein)

• 5 oz baked tilapia with lemon and herbs
• 1/2 cup cooked brown rice
• 1.5 cups roasted mixed vegetables (zucchini, bell peppers, onions)
• 1 tbsp olive oil for roasting
• Fresh herbs and lemon

SNACKS (500 calories, 15g protein)

• Morning: 1 boiled egg + 1/2 cup berries (100 cal, 7g protein)
• Afternoon: 1/4 cup guacamole with cucumber slices (150 cal, 2g protein)
• Evening: 1/4 cup roasted pumpkin seeds (250 cal, 6g protein)

DAILY TOTALS: ~1,800 calories, 100g protein

DAY 5

BREAKFAST: Green Detox Smoothie (350 calories, 20g protein)

• 1 cup spinach
• 1/2 cucumber
• 1/2 green apple
• 1 scoop dairy-free thyroid-friendly protein powder
• 1 cup unsweetened almond milk
• 1 tbsp hemp seeds
• Juice of 1/2 lemon
• Small piece of ginger
• Ice to desired consistency

LUNCH: Hearty Turkey and Vegetable Soup (450 calories, 30g protein)

• 4 oz ground turkey
• 2 cups bone broth
• 1 cup diced mixed vegetables (carrots, celery, zucchini)
• 1/4 cup diced sweet potato
• Fresh herbs (rosemary, thyme)
• Side of sliced avocado (1/4)

DINNER: Grilled Chicken with Roasted Brussels Sprouts & Sweet Potato (500 calories, 35g protein)

• 5 oz grilled chicken breast with herbs
• 1 cup roasted brussels sprouts with olive oil and garlic
• 1 medium roasted sweet potato with 1 tsp coconut oil
• Fresh herbs and lemon

SNACKS (500 calories, 15g protein)

• Morning: 1 apple + 2 tbsp almond butter (270 cal, 7g protein)
• Afternoon: 2 hard-boiled egg whites + carrot sticks (70 cal, 7g protein)
• Evening: 1/4 cup mixed nuts (160 cal, 1g protein)

DAILY TOTALS: ~1,800 calories, 100g protein

DAY 6

BREAKFAST: Pumpkin Pie Smoothie (350 calories, 20g protein)

• 1/2 cup pumpkin puree
• 1 scoop vanilla dairy-free thyroid-friendly protein powder
• 1 cup unsweetened coconut milk
• 1 tbsp almond butter
• 1/2 tsp cinnamon
• Pinch of nutmeg
• 1/2 frozen banana
• Ice to desired consistency

LUNCH: Zucchini Noodles with Turkey Bolognese (450 calories, 30g protein)

• 4 oz ground turkey cooked with garlic, onions, herbs
• 1/2 cup tomato sauce (homemade, no added sugar)
• 2 cups zucchini noodles
• 1 tbsp olive oil
• Fresh basil
• Side of mixed greens with olive oil and lemon

DINNER: Baked Wild Salmon with Asparagus & Quinoa (500 calories, 35g protein)

• 5 oz baked wild salmon with lemon and dill
• 1/2 cup cooked quinoa
• 1.5 cups roasted asparagus with olive oil and garlic
• Fresh herbs and lemon

SNACKS (500 calories, 15g protein)

• Morning: 1/4 cup olive tapenade with cucumber slices (150 cal, 1g protein)
• Afternoon: 3 Brazil nuts + 1 peach (150 cal, 4g protein)
• Evening: 1/4 cup roasted chickpeas (200 cal, 10g protein)

DAILY TOTALS: ~1,800 calories, 100g protein

DAY 7

BREAKFAST: Blueberry Avocado Smoothie (350 calories, 20g protein)

• 1 cup blueberries
• 1/4 avocado
• 1 scoop vanilla dairy-free thyroid-friendly protein powder
• 1 cup unsweetened almond milk
• 1 tbsp ground flaxseed
• 1/2 cup spinach
• Ice to desired consistency

LUNCH: Coconut Chicken Salad (450 calories, 30g protein)

• 4 oz shredded chicken
• 2 cups mixed greens
• 1/4 cup grated carrots
• 1/4 cup diced cucumber
• 2 tbsp unsweetened coconut flakes
• 1/4 avocado, sliced
• 2 tbsp olive oil and lime dressing
• 1 tbsp pumpkin seeds

DINNER: Mediterranean Fish with Cauliflower Rice Pilaf (500 calories, 35g protein)

• 5 oz baked white fish with tomatoes, olives, and herbs
• 1 cup cauliflower rice sautéed with onions, garlic, herbs
• 1.5 cups roasted broccoli with olive oil and garlic
• Fresh lemon and herbs

SNACKS (500 calories, 15g protein)

• Morning: 1 hard-boiled egg + 1/2 cup berries (100 cal, 7g protein)
• Afternoon: Apple slices with 2 tbsp almond butter (270 cal, 7g protein)
• Evening: 1/4 cup mixed nuts (130 cal, 1g protein)

DAILY TOTALS: ~1,800 calories, 100g protein

SHOPPING LIST

PRODUCE

• Mixed berries (strawberries, blueberries, raspberries) – 2 cups
• Spinach – 3 cups
• Bananas – 1
• Pineapple – 1/2 cup chunks
• Kale – 1 cup
• Avocados – 4
• Cherries (fresh or frozen) – 1 cup
• Zucchini – 1 medium + 2 cups for noodles
• Apples – 3
• Cucumber – 3
• Green apple – 1
• Fresh ginger – 1 small piece
• Lemons – 4
• Limes – 2
• Pumpkin puree (canned, no additives) – 1/2 cup
• Blueberries – 1 cup
• Mixed greens/lettuce – 10 cups
• Bell peppers – 2
• Tomatoes – 2
• Carrots – 1 bunch
• Celery – 1 bunch
• Broccoli – 3 cups
• Sweet potatoes – 4 medium
• Butternut squash – 1 small
• Green beans – 1.5 cups
• Romaine or butter lettuce (for wraps) – 1 head
• Parsnips – 2
• Root vegetables (carrots, parsnips) – 2 cups
• Spaghetti squash – 1 small
• Brussels sprouts – 1 cup
• Asparagus – 1.5 cups
• Cauliflower – 1 medium (for cauliflower rice)
• Fresh herbs (cilantro, basil, rosemary, thyme, dill) – 1 bunch each
• Garlic – 1 head
• Onions – 2
• Oranges – 1
• Peaches – 2

PROTEIN

• Dairy-free protein powder (plant-based) – 1 container
  • Vanilla flavor – for 5 days
  • Chocolate flavor – for 1 day
• Chicken breast – 1.5 lbs
• Cod fillets – 5 oz
• Ground turkey – 1 lb
• Wild salmon (fresh) – 5 oz
• Canned wild salmon – 4 oz
• Tilapia fillets – 5 oz
• White fish fillets (cod, halibut, etc.) – 5 oz
• Eggs – 1 dozen

NUTS & SEEDS

• Almond butter – 1 jar
• Ground flaxseed – 1 small package
• Hemp seeds – 1 small package
• Almonds – 1/2 cup
• Walnuts – 1/2 cup
• Mixed nuts – 1 cup
• Brazil nuts – 10
• Pumpkin seeds – 1/2 cup
• Unsweetened coconut flakes – 2 tbsp

PANTRY ITEMS

• Unsweetened coconut milk (carton, not canned) – 1 carton
• Unsweetened almond milk – 1 carton
• Olive oil – 1 bottle
• Coconut oil – 1 jar
• Apple cider vinegar – 1 bottle
• Unsweetened cacao powder – 1 small container
• Cinnamon – 1 container
• Nutmeg – 1 container
• Sea salt – 1 container
• Black pepper – 1 container
• Quinoa – 1 cup
• Brown rice – 1/2 cup
• Kalamata olives – 20
• Green olives – 10
• Bone broth (gluten-free) – 2 cups
• Tomato sauce (sugar-free) – 1/2 cup
• Dried herbs and spices (oregano, basil, thyme, rosemary, garlic powder, etc.)
• Almond flour – 1/2 cup
• Avocado oil mayo (soy-free) – 1 small jar
• Chickpeas – 1 can
• Olive tapenade – 1/4 cup (or make your own with olives)