2 weeks diet plan for Hypothyroidism and weight loss
Have you been diagnosed with an underactive thyroid or suspect you have one?
Looking for a sample meal plan tailored to your condition… one that you can follow right now?
The 2 weeks Meal Plan For Hypothyroidism and Weight Loss is a Dietitian-made plan to help make life easier (and more delicious) when learning what you should and should not eat with an underactive thyroid.
It’s designed to be:
Simple to follow for busy folks with many mouths to feed
Realistic, with recipes that beginners can master
Gluten-free (which often appears beneficial for those with Hashimoto’s)
Loaded with nutrient-dense foods (especially spinach and legumes for folate: see the MTHFR mutation link)
Naturally rich in selenium, zinc and iodine for thyroid health, and vitamin B12 for more energy
Budget-friendly (except for two worthwhile investments: chia seeds and quinoa).
You can follow the entire plan for the whole 14 days, or simply choose your favourite recipes and include them into your current diet. Many are recipes from qualified Dietitians that I strongly encourage you to follow!
Note that if you are trying to lose a lot of weight, I recommend you read this guide as well. Also this is not suitable for those following the Autoimmune Protocol.
You can still follow this plan if your thyroid is healthy, but then I also recommend browsing through these 33 low-carb lunch and dinner recipes for more ideas.
Must-Read Starting Notes:
Consult with your personal doctor or Dietitian first: While I am a qualified Dietitian, I’m not familiar with your personal medical history, your current medications or additional factors that need to be considered when altering your diet or fitness regime.
Thyroid hormone should be consumed fasting: At least 1-2 hours before your first food (being conservative). This could mean you skip breakfast altogether, which is fine if it suits you. It just depends on your eating habits and what works best for your lifestyle.
Goitrogens, soy and legumes: Goitrogens and soy seem to be safe in moderate amounts (1, 2), but you can always leave them out. The same goes for legumes, often left out of Paleo diets (although I don’t recommend they be left out). If legumes give you digestive stress, it could be the FODMAPs.
Choose water as your drink: The meal plan does not include drinks, but keep a bottle of water with you at all times and drink up. Tea is also fine, but anecdotal reports suggest more than 300 mg per day of caffeine (2-3 regular coffees) can aggravate the thyroid.
Flexibility is key: Of course this plan cannot meet all your individual needs, so if there is an ingredient you don’t eat then replace it or leave it out. Also it pays off to batch prepare some meals ahead of time so you can simply reheat and go.
Limit or eliminate junk foods and highly processed products: This plan focuses on whole, unrefined foods as they are fundamental to a healthy diet. Realistically it’s very difficult to eliminate all highly processed (often pre-packaged) foods, but just be mindful of cutting down. Likewise, snacks listed are optional depending on your regular eating habits, and there are bonus snack recipe ideas if you scroll to the bottom.
The recipes sourced often make 2-4 servings: Consider this when writing your shopping list. You will have leftovers. Feed the family or save the leftovers to have in place of a meal on another day. Recipes toward the end of the week factor in leftovers.