Astonishingly Delicious Hypothyroidism Meal Plan (Downloadable PDF Freebie!)

Losing weight when you don’t have a health problem is hard enough. When you add hypothyroidism into the equation, it makes a steep hill look like a mountain. Losing weight with hypothyroidism is a balance of getting enough nutrition (especially iodine) and reducing calories. I hope this vegetarian-friendly hypothyroidism meal plan eases the pain of weight loss.

This hypothyroidism meal plan includes nine recipes—three breakfasts, three lunches and three dinners. I haven’t included snacks into this free meal plan.

If you feel hungry, start off by drinking a warm mug of tea. Sometimes you think you’re hungry hypothyroidism when you’re actually just cold. (It’s a thyroid-specific tendency). If you’re still hungry 30 minutes after a tea break, enjoy a crunchy, high fiber snacks like an apple, celery or carrots. And if none of those foods are appetizing to you, then you’re not actually hungry!

My worst mistakes when I was trying to maintain and lose weight with hypothyroidism were:

  1. Eating oil. Oils are empty calories.
  2. Eating too much sodium (i.e. salt). Salt is addicting and makes you want to eat more. Plus it causes you retain water weight.
  3. Eating when I was cold, not hungry. Enough said.
  4. Not enough iodine. I was skipping my doses of iodine because it was inconvenient. And then I paid for it.

I hope this free hypothyroidism meal plan helps you achieve your weight loss goals. It can feel like a hopeless cause. Even so, if you’re dedicated… you can do it. I mean, if an obese person can become a lingerie model, the only limits are the ones you impose on yourself.

If you wish to receive a free downloadable PDF of this hypothyroidism diet plan (plus a bonus recipe), please enter your email below. The PDF includes a bonus recipe not included in the online version! 


Hypothyroid Meal Plan Outline

Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub

Day 1:

Breakfast: Carrot Cake Smoothie Bowl. This smoothie bowl is a sweet and creamy breakfast option that also helps you lose weight.

Lunch: Ready Freddy Vegetable Soup + Simple Mediterranean Salad. Both the soup and salad are incredibly simple to prepare. They rely on frozen produce and easy-to-find ingredients to make lunch a breeze.

Dinner: Easy Mexican Black Beans Salad. I’ve made my Mexican black beans into a salad by adding a base of greens. Choose whatever greens you have on hand. Butter lettuce is one of my favorites.

Day 2:

Breakfast: Buffalo Cauliflower and Beans. This breakfast bowl with a kick is from my blog post, What Does a Model Eat in a Day for Breakfast? The memorable flavor and fibrous cauliflower fills you and power you through your morning.

Lunch: All-In-One Lentil and Green Pea Salad. This salad was inspired by my All-In-One Brown Rice Salad. But instead of rice, the recipe features earthy lentils and sweet green peas.

Dinner: Vegan Mushroom & Pinto Bean Burgers and Omega-3 Cilantro Pesto. Who doesn’t love a messy burger? I had to include one in my meal plan for hypothyroidism. I’ve replaced the bun with greens to avoid grains.

Day 3:

Breakfast: Barbecue Carrots and Beans. This is a spin-off of the breakfast from day two. Sometimes I’d run out of cauliflower, so I’d have to switch over to carrots. Feel free to use either or both veggies.

Lunch: Back on Track Chickpea and Bulgur Salad. This salad has morphed significantly since I was inspired from a recipe from Oh She Glows. I made it lighter and more filling by serving it on a bed of lettuce.

Dinner: Warm Rainbow Asian Bok Choy and Mushroom Salad. Have you heard of bok choy? If not, discover and love this Asian green in this tasty dinner salad.

If you fall in love with one recipe, feel free to repeat it for another day.

Day One Breakfast: Carrot Cake Smoothie Bowl

Ingredients:

  • 1 cup cooked white beans (no/low sodium)
  • 2 ripe medium bananas (12-14 oz.)
  • ½ cup water
  • 1 medium carrot
  • ¼ tsp ginger
  • ¼ tsp cinnamon

Preparation:

Add the white beans, one banana, the water and the carrot to a blender or food processor. Blend until it’s smooth and creamy. This is the base for your smoothie bowl.

Slice up the remaining banana for the smoothie bowl.

Pour the blended smoothie bowl base into a bowl. Top with banana and any other spices/seasonings. Then enjoy!

Day One Lunch: Ready Freddy Vegetable Soup + Simple Mediterranean Salad

Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub

Ingredients:

  • 1 can diced tomatoes (no salt added, 14 oz.)
  • 2 oz. frozen spinach
  • ½ lb. frozen green beans
  • 5 oz. frozen or canned corn
  • 1 medium/large carrot, grated
  • 1 tsp dry oregano
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1 tbsp basil
  • 2 cups water/stock
  • 2 cups lettuce blend
  • ¼ c fresh parsley, finely chopped
  • 2 ripe roma tomatoes, diced
  • 1 tbsp flax seed
  • 2 tbsp red wine vinegar
  • 2-4 tbsp water
  • Black pepper, to taste

Preparation

Add ingredients from the canned tomatoes through basil into a medium saucepan. Cover the ingredients with the liquid. Place the saucepan on high heat, cover with a lid and bring it to a boil. Once boiling, turn down the mixture to allow it to simmer. Simmer the soup for 10 minutes, stirring occasionally.

After 10 minutes, uncover the soup. Allow the soup to cook for 10 minutes. Then turn the heat off and allow the soup to cool while you prepare the salad.

For the salad: add the lettuce blend to a bowl. Top with chopped parsley and diced tomatoes. In a separate bowl, whisk together the flax, vinegar and water. Drizzle the salad with the dressing.

Enjoy the soup and salad together.

Day One Dinner: Easy Mexican Black Beans with Greens

Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub

Ingredients:

  • 1 can diced tomatoes (no salt added, 14 oz.)
  • 1 carrot, grated
  • 1 cup black beans soaked in 2 cups water overnight*
  • ½ onion, diced
  • ½ tbsp minced garlic
  • 1 tbsp dry parsley flakes
  • 1 tbsp vinegar (your choice)
  • 2 tsp paprika
  • 2 tsp cumin
  • 1 tsp oregano flakes
  • ½ tsp chili flakes (or to taste)
  • ½ tsp chili powder (or to taste)
  • ¼ tsp black pepper (or to taste)
  • Salad greens

Preparation

Prepare all the ingredients as noted. Add the ingredients to a medium-large pressure cooker. Mix the ingredients and secure the lid.

Pressure cook the mixture for 3 minutes. After 8 minutes, quick release the cooker to remove from pressure.

To enjoy, plate as many salad greens as you want and top with 1-1 ½ cups of your Mexican Black Bean recipe. Feel free to add more veggies to your salad.

*No pressure cooker? Replace the beans with 2 cans of canned beans (no salt added) and simmer everything for 15 minutes. You may need to add more water to the mixture.

Day Two Breakfast: Buffalo Cauliflower and White Beans

Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub

Ingredients:

  • 5 oz. raw cauliflower
  • 5 oz. tomato paste
  • ½ tsp paprika
  • ½ tsp cumin
  • Black pepper (to taste)
  • Chili powder (to taste or omit)
  • Dash of turmeric
  • ½ cup water
  • 1 cup white beans* (no/low sodium)
  • 1 tbsp sunflower seeds

Preparation

Begin by chopping the cauliflower into medium, bite-sized pieces.

Next combine the tomato paste, spices and water in a medium saucepan. Stir/whisk the mixture to thin out the tomato paste.

Add the cauliflower and stir with a large spoon to coat. Turn heat on high to bring the sauce to boiling. Once the mixture is boiling, turn down the heat to allow the mixture to simmer.

Cook the cauliflower until al dente, around 7-10 minutes. Remove from heat.

Warm the beans in the microwave for 1 minute, or until warmed. Then serve with the cauliflower and sprinkled with sunflower seeds.

*Feel free to replace the beans with your favorite legume. Black beans and chickpeas are my favorite alternatives.

Day Two Lunch: All-In-One Lentil and Green Pea Salad

Ingredients:

  • 1 cup frozen peas
  • 7 oz. fresh mushrooms, sliced
  • ½ c onion, diced
  • 3 cups cooked lentils (no/low sodium)
  • ½ red bell pepper, diced
  • 3 tbsp dry parsley flakes
  • 2 tsp ground cumin
  • 2 tbsp white wine vinegar
  • 2 tbsp lemon juice
  • Black pepper (to taste)
  • 4 cups spinach
  • 2 tbsp flaxseeds, ground

Preparation

Begin by adding the frozen peas to a medium stovetop pan and turn to medium-high heat. Stir frequently to prevent sticking and burning. When the green peas are warm, add the fresh mushrooms and onions.

Continue to cook the peas, onion and mushrooms on medium heat until the mushrooms start to release their juice. Then add the rest of the ingredients except the spinach and flax. Heat the mixture until it’s thoroughly warmed.

One serving of this recipe is 2 cups of spinach topped with half of the lentil mixture and half the flax. Enjoy warm or cold.

Day Two Dinner: Vegan Mushroom & Pinto Bean Burgers with Omega-3 Cilantro Pesto

Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub

Ingredients for Cilantro Pesto:

  • 3 tbsp ground flax seeds
  • 6 tbsp water
  • 1 tbsp apple cider vinegar
  • ¼ c fresh cilantro, chopped
  • 1 tbsp dry parsley flakes
  • 1/2 tsp dry basil flakes
  • 1/4 tsp cumin
  • 1/8 tsp black pepper

Preparation for Cilantro Pesto

Add all the ingredients to a mini blender and blend until smooth. The sauce will thicken as it stands, so feel free to add extra water or vinegar for a thinner sauce.

Enjoy on your Vegan Mushroom and Pinto Bean Burgers or another recipe of your choice. This makes a delicious salad dressing, too!

Ingredients for Bean Burgers:

  • 1 medium carrot, roughly chopped
  • 3 oz. fresh mushrooms, roughly chopped
  • 1/4 cup sunflower seeds
  • 2 cups cooked pinto beans
  • ½ tbsp dry parsley flakes
  • ½ tsp dry oregano flakes
  • ½ tsp paprika
  • ¼ tsp mustard powder
  • ¼ tsp cumin
  • ¼ tsp turmeric
  • ¼ tsp ground black pepper
  • Large salad greens, to serve (e.g. collards or romaine lettuce)

Preparation for Bean Burgers:

Add the carrot and sunflower seeds to a food processor and blend until they’re finely chopped. Add the mushrooms and do the same to them.

Add 1 cup of beans and the spices to the food processor. Process until it’s mostly smooth. Depending on the size of your food processor, it can take anywhere from 4-7 minutes.

Transfer the mixture in the food processor to a large bowl. Add the remaining beans and mix the two together until homogenous. Form 4 bean burgers. Refrigerate until needed, but at least 30 minutes.

When ready, cook the burgers at 350° F (180° C) for 30 minutes, flipping halfway through. You can also cook them in a nonstick fry pan on medium heat or on a barbeque grill.

To enjoy, place a bean burger in a large leaf of salad greens. Then top with pesto and then encase the bean burger in the leaf.

One serving is two bean burgers and half of the cilantro pesto.

Day Three Breakfast: Barbecue Carrots and White Beans

Ingredients:

  • 4 oz. raw carrots
  • 5 oz. tomato paste
  • ½ tbsp carob/cocoa powder
  • ½ tsp cinnamon
  • ½ tsp ginger
  • Black pepper (to taste)
  • Dash of turmeric
  • Dash of nutmeg
  • 1 packet Splenda (or a finely chopped date)
  • ½ cup water
  • 1 cup white beans* (no/low sodium)
  • 1 tbsp sunflower seeds

Preparation

Begin by chopping the carrot into medium, bite-sized pieces. Remove the stems as necessary.

Next combine the tomato paste, spices, Splenda and water in a medium saucepan. Stir/whisk the mixture to thin out the tomato paste.

Add the carrots and stir with a large spoon to coat. Turn heat on high to bring the sauce to boiling. Once the mixture is boiling, turn down the heat to allow the mixture to simmer.

Cook the carrots until al dente, around 7-10 minutes. Remove from heat.

Warm the beans in the microwave for 1 minute, or until warmed. Then serve with the carrots and sprinkled with sunflower seeds.

*Feel free to replace the beans with your favorite legume. Black beans and chickpeas are good alternatives.

Day Three Lunch: Updated Back on Track Chickpea and Bulgur Salad
Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub

Ingredients

  • 2/3 cup dry bulgur
  • 1 can chickpeas, drained (no/low sodium)
  • 2 cups water
  • 1 cucumber
  • 1 red bell pepper
  • 1 tomato
  • 1 cup fresh parsley
  • 2 spring onions
  • 1 tsp garlic
  • Black pepper, to taste
  • 2 tbsp white wine vinegar
  • 1 tsp prepared mustard
  • 1 tbsp soy sauce
  • 2 tbsp lemon juice
  • 1 tbsp ground flaxseeds
  • Extra greens, to serve

Preparation

In a medium bowl, soak the bulgur in the water until hydrated. Soak it for at least an hour and up to 24 hours. When the bulgur is fully hydrated, drain the bulgur of excess water.

Then dice the cucumber, bell pepper and tomato. Add the bulgur through spring onions to a large bowl and gently stir to distribute ingredients evenly.

In a small separate bowl, whisk together the vinegar, mustard, soy sauce, lemon juice and flax. Dress the salad with the dressing and serve the salad on a bed of greens. One serving is half of the recipe.

Day Three Dinner: Warm Rainbow Asian Bok Choy and Mushroom Salad

Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub

Ingredients

  • 1 pound of bok choy
  • 1 ½ cups brown button mushrooms
  • 2 medium carrots
  • 3 cups shelled, frozen edamame
  • ½ purple onion, thinly sliced
  • 1 tbsp ginger, fresh and minced
  • 2 tsp sweet paprika
  • 2 tbsp vegetable stock
  • 2 tbsp white wine vinegar

Preparation

Prepare the produce: chop the bok choy into medium, bite-sized pieces; dice the mushrooms into medium cubes. If possible, use a julienne peeler to form noodles out of the carrots. If you don’t have a julienne peeler, you can do this by hand or chop them into different shapes.

Next heat a nonstick fry pan (or electric fry pan) to medium heat. Cook the bok choy, onion, carrots, ginger and paprika with the stock in a fry pan for around 4 minutes. Cover but stir frequently. After 4 minutes the bok choy should be partially cooked and starting to wilt. Add stock by the tablespoon if the mixture is too dry and starts to burn.

Add the mushrooms and vinegar to the pan. Continue to stir the mixture until the mushrooms and bok choy are cooked through, around 4 more minutes.

Enjoy immediately. One serving is half the recipe.

Feel a sweet tooth coming on? I recommend my Raw Carrot Cake Bites. They’re little balls of chocolatey sweetness that satisfy a desire for something sugary.

Enhance your meal plan

Meal plans usually tell you what you’re supposed to eat. Unfortunately, not all them tell you what and how much to drink.

Water is essential for a healthy body. It’s more important for losing weight & maintaining weight with hypothyroidism. Strive to drink at least 2 liters (8 cups) of healthy liquid every day. Healthy liquids include water, carbonated water (no added sugar) and tea. Sweeten or flavor healthy liquids with fruit or zero-calorie sweeteners. Splenda is my favorite. Avoid sweeteners with empty calories such as table sugar, maple syrup and honey.

Because hypothyroidism slows down your metabolism and cools your body, I prefer to drink warm tea. All teas provide nutrition with negligible calories. Hydration is so important with hypothyroidism. Without it, you may believe you’re hungry when you’re actually cold or thirsty.

I also recommend 2 basic supplements for those with thyroid issues: iodine and selenium. I have tried Lugol’s iodine solution and Benevolent liquid iodine. They’re both good value and quality. For selenium, I eat 1-2 brazil nuts every day. I recommend you do the same.

Recommended, but optional, supplements include:

  • 2000 IU Vitamin D
  • 1000 mcg B12
  • 50 mg zinc
  • 1 soft jell Opti3 Omega-3 EPA & DHA
  • 2 750mg calcium carbonate antacids, split between breakfast and dinner

Through my research and experience, I take these to encourage optimum health and nutritional adequacy. When I eat so few calories, it’s difficult to eat to the level of nutrients I want to reach

If you wish to download a PDF version of this 3-Day hypothyroid meal plan, enter your email address below. The PDF version also includes an exclusive recipe not found with the online meal plan.


If you found this meal plan useful, please share it! Share it on Facebook, Pinterest and Twitter to allow others to lose weight and get healthy with hypothyroidism. You can tag me on any platform with @carobcherub and let me know how you enjoyed the recipes.

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Hypothyroidism Meal Plan for Losing Weight | www.carobcherub.com | Do you have an underactive thyroid? If so, try my hypothyroidism meal plan. It'll show you how to begin clean eating designed just for people with thyroid issue. The recipes are dairy free, vegetarian, vegan and mostly paleo-diet friendly. Healthy recipes for 3 full days! @carobcherub
  • Updated a few months ago
Sara Binde
 

Sara is a health and nutrition coach. She advocates for a whole foods plant-based lifestyle and teaches the world how to achieve weight loss.

Thanks!