5 Day Meal Plan for Hashimoto Thyroiditis Condition

Meal Plan

The following 5 day diet plan is for the people suffering from Hashimoto Thyroiditis condition. This diet plan is made up with ingredients that are gluten-free, dairy-free and soy-free. People with such condition may face food sensitivity and keeping the matter in mind, the plan has been set.

	Monday	Tuesday	Wednesday	Thursday	Friday
Breakfast	Fruity-toast with chicken and fig	Hot baked sweet potatoes with green olive	Apple Spice Turkey Saute	Meatball and mushroom soup	Quick fish and Avocado salad
Morning Snack	An apple sliced	Easy green smoothie	4-5 Brazil nuts	Mashed cucumber with lime juice and sea-salt	Apple with cinnamon and walnuts
Lunch	Quick fish and Avocado salad	Instant bone-broth with crunchy pumpkin seeds	Crab and gingy-pineapple	Green salmon salad	Green shrimp salad
Afternoon Snack	Crispy Plantain	1 banana	“Choco-nut” smoothie	Fresh carrot sticks with lemon juice	Half of an avocado with sea-salt
Dinner	Peppy-beef bun-less burger with Smokey onion	Lamb and bacon wrap	Hot roasted carrot-chicken	Instant bone-broth with crunchy pumpkin seeds	Square-lamb with grilled onion

In the above the table, some food items are underlined. Recipes have been provided for the underlined food items. The recipes that do not contain any source or reference are my own creation.

In order to stay refreshed some cups of green tea or herbal tea, without sugar can be taken throughout the day. These beverages are allowed in Hashimoto Thyroiditis condition.

Health Benefits of 3 Key Meals

Green salmon salad

Salmon is a good source of protein and potassium. It is loaded with vitamin B and selenium. Salmon also contains antioxidants. In addition, salmon is low in calories ⁱ Dandelion greens are enriched with zinc, iron and many vitamins which are essential in healing the Hashimoto Thyroiditis condition ⁱⁱ.

Hot roasted carrot-chicken

Various reasons are there for which people with Hashimoto Thyroiditis condition should consume some chicken in their diet. Chicken or meat contains saturated fat that produces cholesterol which is precursor to thyroid ⁱⁱⁱ. It is loaded with vitamins and iron that is good for thyroid. Carrot is rich in vitamins and fibres and also contains antioxidant which is helpful ^iv.

Green shrimp salad

Shrimp contains high amount of selenium and Omega-3 fatty acids. Research suggests Omega-3 fatty acids improve thyroid hormone receptor sensitivity ^v. Shrimp contains many nutrients essential for thyroiditis. Spinach is also rich in vitamins and minerals which are essential for controlling blood pressure and stress ^vi.

Recipes

Monday

Fruity toast with chicken and fig

2 large pear, sliced

1 tablespoon coconut oil

1 cup chicken- cooked and shredded

2-3 tablespoon fig preserves (unsweetened)

Sea-salt, pepper (to taste)

• Rub the pear slices with coconut oil and bake for 5-10 minutes until they become crispy.
• In a bowl mix together all the remaining ingredients.
• Spoon the mixture onto the pear toast.

Tip: You can use some other fruit like apple.

Quick fish and Avocado salad

2 white fish filets

1 teaspoon olive oil

1 teaspoon grated lemon zest

Salt and pepper, to taste

• Brush olive oil on the fish and place the fish filets on a rimmed baking sheet and bake for 25 minutes in an oven of 350 degree F (177 degree Celsius) temperature.
• Sprinkle lemon zest over the cooked fish and serve.
• Season the both sides of the fish with salt and pepper.

For avocado salad,

1 Avocado, diced

1 teaspoon lime juice

¼ of a bunch of coriander leaves, rinsed and finely chopped

Salt, pepper, to taste

• In a mixing bowl mix all the ingredients and serve.

Tip: You can use coconut oil in place of olive oil

Crispy Plantain

Fine slices of a peeled plantain

2 teaspoons Olive oil

Salt, pepper, to taste

• In a bowl combine all the ingredients.
• Place it on a baking sheet and cook in an oven for 15 minutes and serve.

Tip: You can also use coconut oil in place of olive oil

Peppy-beef bun-less burger with Smokey onion

1 large onion, sliced

2 teaspoon olive oil

2 tablespoon minced fresh parsley

1 pound ground beef

1 tablespoon lemon juice

Salt and pepper, to taste

• In a large mixing bowl mix beef, minced parsley, salt and pepper and give a shape of patties.
• In a frying pan, heat the oil
• Cook the patties in the heated oil until the pink colour of the meat turns into brown
• Brush lime juice over the sliced onions and season with salt and pepper
• Grill the onions on a hot grill for around 5 minutes on each side, until tender and begin to caramelize
• Layer the patties with onion slice both at the top and bottom
• Bun-less burger is ready to serve

Tip: you can skip parsley and use coriander leaves

Tuesday

Hot baked sweet potatoes with green olive

Two medium sweet potatoes

1 tablespoon olive oil

1 medium onion, thinly sliced

3-4 green pitted olives, chopped

¼ bunch parsley, finely chopped

Salt and pepper, to taste

• Prick the sweet potatoes several times and place them on a baking sheet
• Bake for around 1 hour at 400 degree F (205 degree Celsius).
• Meanwhile, in a pan heat oil and put the onion slices into the pan
• Add olives and parsley, cook for 3-4 minutes until tender
• When potato is ready, split it from middle and insert the olive mixture into it
• Serve hot

Tips: You can use coconut oil

Easy Green Smoothie

1 bunch of fresh spinach, rinsed and chopped

1 cucumber, diced

2 tablespoon honey

½ cup water

• Place all the ingredients in a blender and process 1-2 minutes until smooth.

Tip: You can sprinkle salt and pepper

Instant bone-Broth with crunchy pumpkin seeds

2 pounds of chicken bones

1 tablespoon lime juice

1 medium onion, peeled and cut into two halves

2 smashed garlic cloves

8-10 cups of filtered water

10-15 pumpkin seeds

2 small carrots cut into sticks

• Place raw bones on a rimmed baking sheet and roast for 20 minutes at 400 degree F (205 degree Celsius)
• Place the roasted bones on a large stock pot pour water and add the lime juice
• Let it sit for 20 minutes in the cold water so that the acid in the lime make the nutrients present in the bones more available
• Now add garlic and bring the broth to boil and reduce to a simmer
• Let it simmer for 2 hours and remove the impurities that float on the surface with spoon while simmering
• Strain on a bowl using a fine metal strainer
• In a baking sheet, spread the seeds and bake in pre-heated oven for 30 minutes until seeds are dry, brown and crispy
• Sprinkle the seeds over the broth
• Add salt and pepper to taste
• Serve the bone-broth with boiled carrot sticks

Lamb and bacon wrap

1 pound lamb, grounded

1 teaspoon garlic powder

1 teaspoon chopped oregano

1 tablespoon olive oil

8 slices of bacon, additive free

1 small avocado, peeled and smashed

Sea-salt and pepper, to taste

• In a large mixing bowl add lamb, garlic powder, oregano, salt, pepper and smashed avocado and mix together and give it a patty shape
• Place the patties on a baking sheet and bake for 20 minutes at 400 degree F (205 degree Celsius), until the meat turns brown
• Wrap the bacon slices over the patties
• In a frying pan heat oil and place the bacon-wrapped patties and cook for 5-8 minutes until crispy.
• Serve hot

Tip: you can use ginger powder too

Wednesday

Apple Spice Turkey Saute   (Recipe adapted from Izabella Wentz’s HASHIMOTO’S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and Getting Your Life Back).

2 teaspoon olive oil

1 pound ground Turkey

2 teaspoon cinnamon powder

1 teaspoon ground cloves

1 teaspoon ginger powder

Salt, pepper, to taste

1 apple, diced

• Cook turkey with olive oil
• When almost cooked, add spices
• Add apples and cook until soft

Tip: You can use pear or any other fruit too

Crab and gingy-pineapple

1 tablespoon coconut oil

1 clove garlic

1 pound de-shelled crab meat

1 small carrot, finely chopped

1 teaspoon ground ginger

1 teaspoon grated lemon zest

2 teaspoons honey

½ cup pineapple, diced

Salt, pepper, to taste

• In a pan, heat the coconut oil.
• To the heated oil add garlic, crab meat and carrot and cook for 5 minutes.
• Mix the other ingredients and cook for another 10-15 minutes until meat is cooked.

Tip: Olive oil can be used in place of coconut oil

“Choco-nut” smoothie

¼ cup cocoa powder

½ cup water

2 teaspoon honey

1 banana

4-5 finely chopped almond

• Blend banana with cocoa powder and water for 1-2 minutes until smooth
• Add honey and sprinkle chopped almond and serve

Tip: You can use Brazil nut too

Hot roasted carrot chicken

2 pieces of chicken breast

2 small carrots, diced

2 teaspoon olive oil

2 teaspoon lemon juice

Salt, pepper, to taste

• Brush oil and lemon juice on the chicken breasts
• Heat a large and oven-proof skillet over medium heat and add olive oil
• Add the chicken breasts and carrots to the hot skillets and cook for 7-8 minutes or until cooked
• Sprinkle salt and pepper over chicken and carrot and serve

Tip: You can use coconut oil

Thursday

Meatball and mushroom soup Saute   (Recipe adapted from Izabella Wentz’s HASHIMOTO’S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and Getting Your Life Back).

1 pound ground beef

2 tablespoon coconut flour

2 teaspoon coconut oil

1 can full fat unsweetened coconut milk

2 cup mushrooms, sliced

¼ cup green onion

¼ cup water

Salt, pepper, to taste

• In a bowl mix beef, coconut flour, salt and pepper and form small meatballs
• In a large sauce pan heat 1 teaspoon oil
• To the heated oil add green onion, mushroom, coconut milk, water and stir and prepare the soup
• Meanwhile, in a non-stick skillet, cook the meatballs with 1 teaspoon oil for 10-15 minutes or until the meatballs turn brown and vegetables are cooked.
• Using a slotted spoon, transfer the meatballs to the soup
• Serve hot

Tip: lamb can also be used

Green salmon salad

1 cup fresh dandelion greens, rinsed, dried and chopped

Salmon filet, 1 piece

1 teaspoon lemon juice

1 tablespoon olive oil

1 teaspoon garlic powder

Salt, pepper, to taste

• In a non-stick frying pan, heat the oil
• Add the salmon filet and sprinkle garlic powder, salt and pepper.
• Cook for 3-4 minutes each side or until it turns into golden brown
• In a large bowl mix salmon filet, dandelion greens, salt, pepper and lime juice together and serve

Tip: you can sprinkle oregano in place of garlic powder

Friday

Green shrimp Salad

½ pound shrimp, peeled and deveined

1 teaspoon olive oil

1 Red onion, chopped

2 teaspoon lemon juice

½ cup rinsed and chopped spinach

Salt, pepper, to taste

• In a non-stick frying pan, heat some oil
• In the heated oil, cook the shrimp for 4-5 minutes or until it turns into pink
• In a mixing bowl, mix onion, spinach and using a spoon, transfer the cooked shrimp to the mixture.
• Add lemon juice, salt and pepper
• Serve

Tip: Crab can be used in place of shrimp

Square-lamb with grilled onion

½ pound lamb meat, grounded

2 teaspoons olive oil

½ onion, chopped

1 clove garlic, peeled and minced

Red onion, sliced

1 teaspoon lemon zest, grated

Salt, pepper, to taste

• In a large bowl mix meat, chopped onion, garlic, lemon zest, salt and pepper and give it a shape of squares just like snack crackers
• In a frying pan add the olive oil
• Place the squares in the heated oil until the pink colour of the meat turns brown
• On a baking sheet, place the onion slices and bake for 5-7 minutes until onions are tinder
• In a serving tray, place the squares and onions and serve hot

Tip: You can use cucumber slices to

 

Shopping list

Non-vegetarian items

325 grams chicken breast (2 pieces)

2 pound Chicken bone

2 pieces white fish fillet

2 pound ground beef

1 ½ pound ground lamb

8 slices Bacon

1 pound ground turkey

1 pound crab meat

1 piece salmon filet

½ pound shrimp

Vegetables

1 piece plantain

2 pieces sweet potato

4 whole red onions

30 grams (1/2 cup) green onion

5 pieces carrot

2 cups mushroom (150 gram)

6 limes

2-3 figs

Fruits

2 pears

2 Avocados

3-4 olives

2 cucumbers

3 apples

165 grams pine-apple

2 bananas

Whole grains

2 tbsp coconut flour

Nuts

4-5 Almonds

4-5 Brazil nuts

3-4 Walnut

10-15 pumpkin seeds

Oil

Coconut oil

Olive oil

Superpowers

¼ cup (30 grams) cocoa powder

1 can coconut milk

Herbs/spices

1 bunch parsley

Garlic powder

2 bunches spinach (1 bunch+30 grams)

30 grams coriander leaves

1 cups (350 grams) Dandelion green

Oregano

Cinnamon powder

Clove powder

Ginger powder

3 cloves garlic

1 inch ginger

Others

Honey

Salt

Pepper

Water

References

ⁱ “Salmon.” 7 Foods You Should Be Eating if You Have Hashimoto’s. Amy Myers MD. https://www.amymyersmd.com/2018/05/7-foods-you-should-be-eating-hashimotos/

ⁱⁱ “Dandelion.” The World’s Healthiest Foods. The George Mateljan Foundation. http://whfoods.com/

ⁱⁱⁱ “Chicken.” 5 Foods That Are Good for Your Thyroid. Health.com. https://www.health.com/thyroid/food-for-thyroid

^iv “Carrot and spinach.” 20 Best Foods for Your Thyroid. REBECCA SZKUTAK. https://bestlifeonline.com/best-thyroid-foods/

^v “Shrimp.” Health Benefits of Shrimp. Sara Reistad-Long. https://www.bhg.com/health-family/nutrition/healthy-foods/health-benefits-of-shrimp/

HASHIMOTO’S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and Getting Your Life Back IZABELLA WENTZ NEW YORK TIMES BESTSELLING AUTHOR PharmD, FASCP Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan Izabella Wentz, PharmD, FASCP https://convertkit.s3.amazonaws.com/assets/documents/3917/551755/HP_AI_2_Week_meal_plan.pdf