Printable Hypothyroidism Diet Plan for Weight Loss (PDF)

Hypothyroidism Diet Plan for Weight Loss

What is hyperthyroidism? What causes it and how can we adapt our diet to this disease?

Hypothyroidism is a reduced function (hypofunction) of the thyroid gland. A person often begins to gain weight, feels tired, and lacks energy. Thyroid disease is a frequent obstacle to the dream figure. It produces hormones that greatly influence our metabolism and energy management.

If, on the other hand, the function of the thyroid gland is increased (so-called hyperfunction), the metabolism becomes more intense, which leads to weight loss and very frequent diarrhea. Moments full of energy very soon alternate with persistent feelings of fatigue and exhaustion.

What exactly is the thyroid gland and where can we find it in the body

Hypothyroidism Diet Plan

Hypothyroidism Diet Plan – What is Thyroid Gland

The thyroid gland, a butterfly-shaped organ located in front of the larynx, in the lower part of the neck, whose main task is to absorb iodine from the blood, which then serves as a building block for two very important hormones, thyroxine (T4) and triiodothyronine (T3).

These hormones significantly influence the activity of our metabolism so as to help the body use energy, stay warm, and keep the brain, heart, muscles, and other organs working as they should. (1)

Hypothyroidism can affect people of all ages, genders, and ethnicities. It is most common in women over 60 years of age. For women, the risk of developing hypothyroidism increases after menopause.

What are the symptoms of hypothyroidism? Hypothyroidism usually develops slowly over time, sometimes over the years.

The symptoms include: fatigue, tingling in the hands, constipation, weight gain, soreness of the whole body, depression, decreased libido, frequent and heavy menstruation in women, and swelling mainly in the face. (2)

A list of foods to avoid in case of hyperthyroidism:

Hypothyroidism Diet Plan

Foods to Avoid on a Hypothyroidism Diet Plan

Cabbage, including its pickled form

Tomatoes, spinach, radishes, onions, and peas – can be consumed in moderation

Mustard seeds, mustard, horseradish, turnips, cabbage, cauliflower, broccoli, peanuts, and soy – be very careful with these! it is very strongly strimogenic.

Burdock, ginseng, aloe, and fenugreek

Animal fats, the increased consumption of which reduces the absorbability of iodine

Milk – contains casein (milk protein)

Millet – blocks the peroxidase activity, so it belongs to Strumigen III. order

Suitable foods for hypothyroidism diet:

Mackerel – we prefer frozen, preferably fresh, rather than smoked

Seafood, fish, and seaweed – a source of iodine, which is necessary for the activity of thyroid hormones

Fresh cheese

Cherries, apricots, bananas, avocados

Bugle, carrot, beetroot, and parsley


Chlorella, spirulina, omega 3 and 6 unsaturated fatty acids


Vegetable fats – olive oil, nuts (almonds, walnuts), seeds (chia, pumpkin seeds)

According to traditional Chinese medicine, the reduced function of the thyroid gland is caused by a limited flow of energy on the kidney and spleen pathways. The kidney pathway is supported by sardines, star anise, and black dates.

Then fennel, nutmeg, pepper, cloves, fennel seeds, walnuts, apples, and raspberries for the spleen.

The last piece of advice to think about is to eat regularly and with variety! If you are restricting food to gain weight, you are not on the right track. On the contrary, if you eat regularly, healthy and varied, you will keep your body and metabolism “running”.

You will not keep fat reserves for worse times, such as in the case of starvation. Also try to avoid stress, eat good food, and exercise regularly. Find your balance. You will see that once you generally feel (and mentally) in shape, you will soon recognize it in your body as well.

In many people, mild hypofunction will resolve itself by adjusting the diet and overall lifestyle (under medical supervision, of course).

Hypothyroidism diet plan for weight loss

The goal of this diet is to help people with hypothyroidism lose weight and keep it off. The diet consists of five meals a day (breakfast, snack I., lunch, snack II., and dinner), each of which contains proteins, carbohydrates, and healthy fats. In this plan, we try to eliminate the previously mentioned unsuitable foods that can worsen this disease and, on the contrary, focus on foods that are suitable for this diet.

While diet has a big impact on health, there are other factors to consider, such as sleep, getting enough exercise, mental health, environment, stress levels, and much more. You have to think about the fact that we are all individuals, so it is impossible to determine a uniform caloric intake.

The plan below can serve as a model of what your meal plan might look like. It is varied, balanced,d and rich in fruits and vegetable hypothyroidism diet.

Printable Hypothyroidism Diet Plan for Weight Loss (PDF)

Meals/SnacksDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastSmoothie:2 boiled eggsOvernight oats:2 slices whole wheat breadScrambled eggs:Protein shake:5 oz hummus
½ cup frozen berries1 oz. eidam cheese½ cup oats¼ cup cheese spread2 eggs2 scoops protein2 carrots
1 banana1 slice whole wheat toast1 tsp chia seeds3 slices smoked salmon1 slice whole wheat toast1 tbsp cocoa1 slice wholewheat bread
1 scoop protein powderparsley½ cup oat milk¼ walnuts1 banana
1 cup unsweetened almond milk1 apricot1 cup unsweetened oat milk
Snack I.¼ cup avocadoChia pudding:Chlorella smoothie:Oatmeal:Tuna spread:Overnight oats:1 slice whole wheat bread
1 slice whole wheat toast¼ cup yogurt1 banana¼ cup oats3 oz light tuna in water¼ oats2 slices ham
1 tbsp chia seeds1 cup almond milk1 scoop protein powder1 oz cheese spread1 tbsp chia seedsveggies
1 scoop protein powder½ cup frozen berries¼ cup berries or banana1 grated carrot½ cup oat milk
¼ cup berries or banana1 tbsp chlorella powder5 pcs almondsalt, pepper½ cup cherries
1 slice wholewheat bread
LunchSalad:5 oz. mackerel (roasted)Chicken salad:Beef meatballs:Tortilla wrap:5 oz. Salmon filetPoke bowl:
1 baked beetroot2 baked carrots2 cups leafy greens5 oz. lean ground beef1 tortilla¼ cup brown rice5 oz sushi-grade salmon
1 cup leafy greens1 baked potato1 cup black beans1 egg5 oz. pulled chicken½ zucchini¼ cup rice
2 hard-boiled eggs5 oz. chicken breastserve with ⅓ cup spaghetti and melted cheese (2 oz)2 tbsp corn¼ avocado
a handful of pumpkin seeds2 slices cheddar cheese¼ cup fresh mango
¼ cup seaweed
1 teaspoon sesame seeds
Snack II.1 hardboiled egg3 oz. hummus dipChia pudding:Protein shake:Guacamole:5 oz. full-fat yogurt⅓ dates
1 slice whole wheat bread2 carrots¼ cup yogurt1 scoop protein powder¼ cup avocado1 handful of nuts¼ nuts
cucumber1 slice whole wheat bread1 tbsp chia seeds1 cup oat or almond milk1 chopped tomato
1 scoop protein powder1 slice whole wheat bread
¼ cup berries or banana& 1 apple
Dinner4 oz. salmonAlmond salad:Tuna salad:Shrimp salad:6 oz. roasted chickenQuinoa salad:6 oz. turkey breast
2 potatoes⅓ cup sliced almonds4 oz. tuna5 oz roasted shrimp¼ cup asparagus1 cup cooked quinoa¼ cup peas
¼ cup asparagus⅓ cooked green beans⅓ cup chopped red bell1 cup greens2 potatoes½ cooked chickpeas1 carrot
2 tbsp olive oil2 lettuce leaves½ avocado1 medium cucumber½  baked sweet potato
1 tbsp lemon juice2 tbsp full-fat yogurt (+ garlic)2 tbsp olive oil1 cup finely chopped parsley
¼ cup crumbled feta cheese2 tbsp corn¼ cup sliced almonds1 medium bell pepper
2 tbsp olive oil
1 tbsp lemon juice

See Also

Cardiac Heart Soup Diet

Cardiac Diet Plan

Type 1 Diabetes Food List

Liver Detox Foods

Foods Rich in Zinc

Hashimoto Diet Food List

Atkins Protein Shake

Current Version
October 13, 2022
Written By
Karolina Peterova