7 Day Hypothyroid Diet Plan

Many hypothyroid patients believe that diet has little to do with how they feel, but they couldn’t be more wrong. 

By eating the right, real, whole foods, you can help improve thyroid function, reduce inflammation in your body, and better manage your hypothyroid symptoms. 

And the best part? 

These benefits stack on top of your thyroid medication (and other treatments) and may even help you ultimately reduce your need for your thyroid meds. 

Each day includes recipes that are…

• Gluten free, dairy free, soy free
• High in protein (100 grams per day, to be precise)
• Whole food based
• Take fewer than 15 minutes to create
• Include fewer than 5 ingredients (not including spices)
• Low in thyroid-damaging ingredients

When you’re ready to try the power of food for your hypothyroidism, here’s the meal plan you need: 

Day 1

Breakfast: Protein-Packed Sweet Potato Hash

Calories: ~520 | Protein: ~35g | Prep Time: 12 minutes

Ingredients:

• 1 medium sweet potato, diced
• 4 oz ground turkey
• 2 eggs
• 1 tbsp coconut oil
• Salt, pepper, paprika

Instructions: Heat coconut oil in skillet. Cook diced sweet potato 5-6 minutes. Add ground turkey, cook 4 minutes. Create wells, crack in eggs, cook 2-3 minutes. Season to taste.

Lunch: Tuna Avocado Bowl

Calories: ~480 | Protein: ~32g | Prep Time: 5 minutes

Ingredients:

• 1 can wild-caught tuna (5 oz)
• 1 large avocado
• 2 cups mixed greens
• 1 tbsp olive oil
• Lemon juice, salt, pepper

Instructions: Mash avocado with lemon juice and seasoning. Mix with drained tuna. Serve over greens, drizzle with olive oil.

Dinner: Lemon Herb Salmon with Roasted Vegetables

Calories: ~520 | Protein: ~40g | Prep Time: 15 minutes

Ingredients:

• 6 oz salmon fillet
• 2 cups broccoli florets
• 1 tbsp olive oil
• 1 lemon (juiced)
• Garlic powder, herbs

Instructions: Preheat oven to 425°F. Toss broccoli with half the olive oil. Place salmon and broccoli on sheet pan. Brush salmon with remaining oil and lemon juice. Bake 12-15 minutes.

Daily Total: ~1,520 calories, ~107g protein

Day 2

Breakfast: Collagen Smoothie Bowl

Calories: ~485 | Protein: ~30g | Prep Time: 5 minutes

Ingredients:

• 1 scoop collagen powder (20g protein)
• 1 cup coconut milk
• 1/2 cup blueberries
• 1 tbsp almond butter
• 1 tbsp chia seeds

Instructions: Blend collagen, coconut milk, and half the berries. Pour into bowl, top with remaining berries, almond butter, and chia seeds.

Lunch: Chicken and Vegetable Stir-Fry

Calories: ~510 | Protein: ~38g | Prep Time: 10 minutes 

Ingredients:

• 5 oz chicken breast, sliced
• 2 cups mixed vegetables (bell peppers, zucchini)
• 1 tbsp coconut oil
• Coconut aminos
• Ginger, garlic

Instructions: Heat coconut oil in large pan. Cook chicken 4-5 minutes. Add vegetables, stir-fry 3-4 minutes. Season with coconut aminos, ginger, and garlic.

Dinner: Beef and Sweet Potato Skillet

Calories: ~525 | Protein: ~36g | Prep Time: 12 minutes 

Ingredients:

• 4 oz ground beef (93/7)
• 1 medium sweet potato, cubed
• 1 cup spinach
• 1 tbsp olive oil
• Onion powder, thyme

Instructions: Heat olive oil in skillet. Cook sweet potato cubes 6-7 minutes. Add ground beef, cook 4 minutes. Add spinach, cook until wilted. Season with onion powder and thyme.

Daily Total: ~1,520 calories, ~104g protein

Day 3

Breakfast: Pea Protein Pancakes

Calories: ~495 | Protein: ~32g | Prep Time: 8 minutes 

Ingredients:

• 1 scoop thyroid-friendly pea protein powder (25g protein)
• 2 eggs
• 1/4 cup coconut flour
• 1 tbsp coconut oil
• Cinnamon, vanilla extract

Instructions: Whisk eggs, add protein powder, and coconut flour. Mix until smooth. Heat coconut oil in pan. Cook pancakes 2-3 minutes per side.

Lunch: Turkey and Avocado Lettuce Wraps

Calories: ~465 | Protein: ~35g | Prep Time: 5 minutes 

Ingredients:

• 5 oz sliced turkey breast
• 1 large avocado
• 6 large lettuce leaves
• 1 cucumber, sliced
• Olive oil, lemon juice

Instructions: Mash avocado with lemon juice. Spread on lettuce leaves. Add turkey and cucumber slices. Drizzle with olive oil.

Dinner: Baked Cod with Asparagus

Calories: ~490 | Protein: ~42g | Prep Time: 15 minutes 

Ingredients:

• 6 oz cod fillet
• 2 cups asparagus spears
• 1 tbsp olive oil
• 1 lemon
• Herbs, garlic powder

Instructions: Preheat oven to 400°F. Place cod and asparagus on sheet pan. Drizzle with olive oil and lemon juice. Season with herbs and garlic powder. Bake 12-15 minutes.

Daily Total: ~1,450 calories, ~109g protein

Day 4

Breakfast: Scrambled Eggs with Vegetables

Calories: ~520 | Protein: ~28g | Prep Time: 8 minutes 

Ingredients:

• 3 eggs
• 4 oz ground turkey
• 1 cup spinach
• 1 tbsp coconut oil
• Bell pepper, onion

Instructions: Heat coconut oil in pan. Cook ground turkey with diced bell pepper and onion 5 minutes. Add spinach until wilted. Scramble in eggs for 2-3 minutes.

Lunch: Chicken Salad with Mixed Greens

Calories: ~475 | Protein: ~36g | Prep Time: 5 minutes 

Ingredients:

• 5 oz grilled chicken breast
• 3 cups mixed greens
• 1/2 avocado
• 1 tbsp olive oil
• Apple cider vinegar

Instructions: Slice grilled chicken. Arrange over mixed greens with sliced avocado. Drizzle with olive oil and apple cider vinegar.

Dinner: Pork Tenderloin with Roasted Brussels Sprouts

Calories: ~505 | Protein: ~38g | Prep Time: 15 minutes 

Ingredients:

• 5 oz pork tenderloin
• 2 cups Brussels sprouts
• 1 tbsp olive oil
• Garlic, rosemary
• Salt, pepper

Instructions: Preheat oven to 425°F. Halve Brussels sprouts, toss with half the olive oil. Season pork with remaining oil, garlic, and rosemary. Roast both for 12-15 minutes.

Daily Total: ~1,500 calories, ~102g protein

Day 5

Breakfast: Coconut Chia Pudding with Protein

Calories: ~510 | Protein: ~30g | Prep Time: 5 minutes (plus overnight setting) 

Ingredients:

• 1 scoop collagen powder
• 1 cup coconut milk
• 2 tbsp chia seeds
• 1/2 cup berries
• 1 tbsp almond butter

Instructions: Mix collagen powder with coconut milk. Stir in chia seeds. Refrigerate overnight. Top with berries and almond butter in morning.

Lunch: Beef and Vegetable Bowl

Calories: ~485 | Protein: ~35g | Prep Time: 10 minutes 

Ingredients:

• 4 oz ground beef
• 2 cups cauliflower rice
• 1 cup broccoli
• 1 tbsp coconut oil
• Garlic, ginger

Instructions: Heat coconut oil in large pan. Cook ground beef 4 minutes. Add cauliflower rice and broccoli, cook 5 minutes. Season with garlic and ginger.

Dinner: Grilled Chicken with Sweet Potato

Calories: ~530 | Protein: ~40g | Prep Time: 15 minutes 

Ingredients:

• 6 oz chicken breast
• 1 medium baked sweet potato
• 2 cups green beans
• 1 tbsp olive oil
• Thyme, paprika

Instructions: Season chicken with thyme and paprika. Grill 6-7 minutes per side. Meanwhile, steam green beans 5 minutes and bake sweet potato in microwave 5-6 minutes. Drizzle vegetables with olive oil.

Daily Total: ~1,525 calories, ~105g protein

Day 6

Breakfast: Turkey Breakfast Hash

Calories: ~495 | Protein: ~32g | Prep Time: 10 minutes 

Ingredients:

• 4 oz ground turkey
• 2 eggs
• 1 cup diced sweet potato
• 1 tbsp coconut oil
• Sage, black pepper

Instructions: Heat coconut oil in skillet. Cook diced sweet potato 5 minutes. Add ground turkey, cook 4 minutes. Create wells for eggs, cook 2-3 minutes. Season with sage and pepper.

Lunch: Salmon and Cucumber Salad

Calories: ~460 | Protein: ~35g | Prep Time: 5 minutes 

Ingredients:

• 5 oz canned salmon
• 2 cups mixed greens
• 1 cucumber, sliced
• 1/2 avocado
• Olive oil, lemon

Instructions: Drain salmon and flake. Arrange over mixed greens with cucumber and avocado slices. Dress with olive oil and lemon juice.

Dinner: Lamb Chops with Zucchini

Calories: ~520 | Protein: ~36g | Prep Time: 12 minutes 

Ingredients:

• 5 oz lamb chops
• 2 medium zucchini, sliced
• 1 tbsp olive oil
• Rosemary, garlic
• Salt, pepper

Instructions: Season lamb chops with rosemary, garlic, salt, and pepper. Heat half the olive oil in pan. Cook lamb 3-4 minutes per side. In another pan, sauté zucchini with remaining oil for 5 minutes.

Daily Total: ~1,475 calories, ~103g protein

Day 7

Breakfast: Pea Protein Smoothie

Calories: ~500 | Protein: ~30g | Prep Time: 3 minutes 

Ingredients:

• 1 scoop thyroid friendly pea protein powder
• 1 cup coconut milk
• 1/2 banana
• 1 tbsp almond butter
• Spinach, ice

Instructions: Blend all ingredients until smooth. Add ice for desired consistency.

Lunch: Chicken and Avocado Salad

Calories: ~485 | Protein: ~38g | Prep Time: 5 minutes 

Ingredients:

• 5 oz grilled chicken
• 1 large avocado
• 2 cups arugula
• 1 tbsp olive oil
• Balsamic vinegar

Instructions: Slice grilled chicken and avocado. Arrange over arugula. Drizzle with olive oil and balsamic vinegar.

Dinner: Shrimp and Vegetable Stir-Fry

Calories: ~495 | Protein: ~35g | Prep Time: 8 minutes 

Ingredients:

• 6 oz shrimp
• 2 cups mixed vegetables
• 1 cup cauliflower rice
• 1 tbsp coconut oil
• Ginger, garlic

Instructions: Heat coconut oil in large pan. Cook shrimp 2-3 minutes per side. Add vegetables and cauliflower rice, stir-fry 3-4 minutes. Season with ginger and garlic.

Daily Total: ~1,480 calories, ~103g protein

Simple Snack Options (Choose 1-2 daily to reach 1,800-1,900 calories)

Snack 1: Almond Butter Apple Slices

Calories: ~200 | Protein: ~4g Basic snack combination

• 1 medium apple, sliced
• 2 tbsp almond butter

Snack 2: Hard-Boiled Eggs with Avocado

Calories: ~220 | Protein: ~12g Simple whole food snack

• 2 hard-boiled eggs
• 1/2 avocado
• Sea salt, pepper

Snack 3: Coconut Protein Balls

Calories: ~180 | Protein: ~8g 

• 1 tbsp almond butter
• 1 tbsp coconut flour
• 1 tsp chia seeds
• Coconut flakes
• Stevia (optional)

Instructions: Mix all ingredients, roll into balls. Chill 10 minutes to set.

Shopping List

Proteins

• Ground turkey (2 lbs)
• Ground beef 93/7 (1 lb)
• Chicken breast (2 lbs)
• Turkey breast slices (1 lb)
• Salmon fillets (12 oz)
• Canned wild-caught tuna (2 cans)
• Cod fillet (6 oz)
• Pork tenderloin (5 oz)
• Canned salmon (1 can)
• Lamb chops (5 oz)
• Shrimp (6 oz)
• Eggs (2 dozen)
• Pea protein powder (1 container)
• Collagen powder (1 container)

Vegetables

• Sweet potatoes (6 medium)
• Mixed greens (3 bags)
• Spinach (2 bags)
• Broccoli (3 heads)
• Bell peppers (4)
• Zucchini (4 medium)
• Asparagus (2 bunches)
• Brussels sprouts (2 cups)
• Cauliflower (2 heads)
• Green beans (2 cups)
• Cucumber (3)
• Arugula (1 bag)
• Lettuce (1 head)
• Onions (2)

Fruits

• Avocados (8 large)
• Blueberries (1 cup)
• Mixed berries (1 cup)
• Lemons (4)
• Apples (2)
• Banana (1)

Pantry Items

• Coconut oil
• Olive oil
• Coconut milk (4 cans)
• Almond butter
• Chia seeds
• Coconut flour
• Coconut flakes
• Coconut aminos
• Apple cider vinegar
• Balsamic vinegar

Spices & Seasonings

• Salt and pepper
• Paprika
• Garlic powder
• Onion powder
• Ginger (fresh or powder)
• Thyme
• Rosemary
• Sage
• Cinnamon
• Vanilla extract
• Herbs (dried Italian seasoning)