Hypothyroidism Meal Plan

Hypothyroidism affects nearly 12 percent of all Americans at some point in their life. Hypothyroidism occurs when your thyroid gland does not make enough thyroid hormones to meet the body’s demand. Common symptoms include fatigue, weight gain, difficulty losing weight, brittle nails, and irregular periods.

In this article, we’ll explain how to prepare a hypothyroidism meal plan for optimal nutrition and results.

The Root Plate™ Method

Our patented nutritional chart, The Root Plate, uses protein, fat, carb (PFC) balance, which is the first essential tool in a hypothyroidism meal plan. PFC is a simple formula that ensures you have protein, fat, and fiber-rich carbohydrates on each plate. This method may assist in weight loss, if appropriate, as it promotes optimal blood sugar balance, satiety between meals, and reduced sugar cravings.

Caffeine and Alcohol

Caffeine, especially late in the day, can disrupt sleep patterns. A healthy lifestyle, which includes adequate sleep routines, is crucial to treating hypothyroidism. For this reason, we recommend avoiding caffeine after 12 noon. Alcohol can also disrupt sleep patterns, provides “empty” calories, and overall does not provide many health benefits. We recommend limiting alcoholic beverages to no more than one or two drinks per week.

Hypothyroidism Meal Plan Ideas

If you have hypothyroidism, it is crucial to eat enough calories and nutrients to support your body’s needs. Extreme calorie or nutrient restriction, as seen in many popular fad diets, has a negative impact on your thyroid function. For instance, short and long-term dieting can increase your reverse T3 levels and may result in a 50 percent reduction in your active T3 hormone (4). Too much reverse T3 and/or too little active T3 hormone can worsen hypothyroidism and make weight loss even more difficult. Curious about intermittent fasting? Read our article on intermittent fasting and hypothyroidism.

A high-quality hypothyroidism meal plan should include adequate amounts of protein, fat, carbohydrates, and phytonutrients from non-starchy vegetables.

Breakfast

Aim for at least 20 grams of protein with each breakfast. If you find yourself running short on time in the morning, consider meal prepping on Sunday!

Overnight oats with nuts/seeds, berries, collagen powder, and plant-based milk
Veggie-rich egg bake with roasted sweet potatoes or winter squash
Sauteed chicken sausage hash with bell peppers, spinach/kale, sweet potatoes, avocado

Lunch

We love using our doctor and dietitian designed Root Farmacy® meals for a nourishing lunch! These recipes that we include in our functional medicine programs are gluten-free, dairy-free, and rich in nutrients important for thyroid health, like vitamin B12, zinc, and selenium. Plus, we use local and seasonal produce whenever possible.

Afternoon Snack

Adding an afternoon snack helps to keep your energy levels high and prevents blood sugar dips that may lead to sugar cravings.

Fruit and nuts or nut butter
Carrot/pepper strips with hummus or guacamole
Sardines on a handful of seed-based crackers
Root Reset Protein Powder mixed with water or a plant-based milk

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Dinner

Aim to eat dinner at home at least 5 days out of the week. However, consider what is most realistic for your lifestyle and long-term success. If you currently eat out most days of the week, consider setting a goal to eat at home (or dinner prepared at home) at least two days per week and build up from there. When planning meals, remember the Root Plate Method and include a protein, fat, carbohydrate, and non-starchy vegetable with each meal.

Egg roll in a bowl with ground pork, cabbage, carrots, cashews, and rice or quinoa
White chicken chili in the crockpot with beans, celery, carrots, and bell peppers
Roasted sheet pan salmon with sweet potatoes and seasonal vegetables topped with pumpkin seeds

Tip: Dish up your plate and store leftovers before eating your dinner to ensure you have a nutritious lunch option for the next day!

Hypothyroidism Meal Plan Takeaways

Your best chance at long-term success is to practice meal planning and cooking every day! This may look different for each person. However, an effective hypothyroidism meal plan includes adequate calories, protein, fat, and carbohydrates. Aim to eat at least 3 cups of non-starchy vegetables per day, and consider trialing a gluten-free diet, especially if you know or suspect you have Hashimoto’s. We’re here to help! Check out our Functional Medicine memberships which include digital meal plans for easy and healthy meals designed specifically for optimal thyroid health.

Get to the Root at Home

Curious about where you should start your functional medicine journey?

Take our Get to the Root Quiz so you can start working towards reversing disease and optimizing your health at the Root cause.

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