30-Day Thyroid-Friendly Mediterranean Meal Plan

A well-balanced diet is crucial for managing thyroid health, and the Mediterranean diet offers a flavorful and nutrient-rich framework that can be particularly beneficial. This 30-day meal plan is designed to support thyroid function by incorporating key nutrients while embracing the delicious and wholesome principles of Mediterranean eating. By focusing on whole foods, healthy fats, and lean proteins, this plan aims to reduce inflammation, provide essential thyroid-supporting minerals, and promote overall well-being.

Understanding the Thyroid-Friendly Mediterranean Diet

The Thyroid-Friendly Mediterranean Diet is not a restrictive regimen but rather a lifestyle approach to eating. It emphasizes the consumption of plant-based foods, healthy fats, and lean proteins, while limiting processed foods, sugar, and unhealthy fats. This combination helps to provide the essential nutrients your thyroid needs to function optimally.

Key Nutrients for Thyroid Health

Several key nutrients are vital for the production and regulation of thyroid hormones. This meal plan is designed to be rich in these essential components:

Nutrient	Importance	Food Sources
Iodine	A core building block of thyroid hormones.	Fish, shellfish, eggs, dairy
Selenium	Helps convert thyroid hormone to its active form and provides antioxidant protection.	Brazil nuts, tuna, sardines, eggs, legumes
Zinc	Plays a role in the synthesis of thyroid hormones.	Seafood, legumes, nuts, seeds
Iron	Essential for the production of thyroid hormones.	Legumes, fish, poultry, leafy greens
Vitamin D	Supports immune function, which is important for autoimmune thyroid conditions.	Fatty fish, egg yolks, fortified foods
B Vitamins	Important for energy production and overall metabolic health.	Fish, eggs, dairy, poultry, whole grains
Magnesium	Involved in the conversion of inactive thyroid hormone to its active form.	Nuts, seeds, legumes, whole grains, leafy greens

Foods to Embrace

This meal plan focuses on a wide variety of delicious and nutrient-dense foods:

• Seafood: Salmon, cod, tuna, sardines, and other fatty fish are excellent sources of iodine, selenium, and omega-3 fatty acids.
• Lean Proteins: Chicken and turkey provide essential amino acids without the high saturated fat content of red meat.
• Legumes: Chickpeas, lentils, and beans are packed with fiber, protein, and essential minerals like zinc and iron.
• Nuts and Seeds: Brazil nuts are a selenium powerhouse, while walnuts, almonds, and flaxseeds provide healthy fats and other minerals.
• Whole Grains: Quinoa, steel-cut oats, and whole-wheat bread offer sustained energy and important nutrients like magnesium.
• Vegetables: A colorful array of vegetables, especially leafy greens and non-starchy vegetables, provides antioxidants and vitamins.
• Fruits: Berries, in particular, are rich in antioxidants and low in sugar.
• Healthy Fats: Extra virgin olive oil is the primary source of fat, offering anti-inflammatory benefits.

Foods to Limit

To support thyroid health, it’s beneficial to limit or avoid certain foods:

• Processed Foods: Foods high in sugar, unhealthy fats, and artificial ingredients can contribute to inflammation.
• Goitrogens: While highly nutritious, cruciferous vegetables like broccoli, cabbage, and kale contain goitrogens, which can interfere with thyroid function in some individuals when consumed in very large raw quantities. Cooking these vegetables significantly reduces their goitrogenic effect.
• Gluten: For individuals with autoimmune thyroid conditions like Hashimoto’s, a gluten-free diet may be beneficial.
• Excessive Iodine: While iodine is essential, excessive amounts from supplements or sources like kelp can be problematic for some thyroid conditions.

30-Day Meal Plan

Here is a sample 30-day meal plan that is both thyroid-friendly and follows the principles of the Mediterranean diet. This plan is designed to be flexible, so feel free to swap days or meals based on your preferences and what’s available.

Week 1

Day	Breakfast	Lunch	Dinner	Snack
Day 1	Greek Yogurt Bowl with Walnuts and Berries	Mediterranean Quinoa Salad with Chickpeas	Baked Salmon with Lemon and Herbs	Brazil Nuts and Apple Slices
Day 2	Steel-Cut Oats with Flaxseed and Blueberries	Tuna and White Bean Salad	Herb-Roasted Chicken with Roasted Vegetables	Hummus with Carrot Sticks
Day 3	Vegetable Omelet with Whole-Grain Toast	Lentil and Spinach Soup	Mediterranean Cod with Tomatoes and Olives	Greek Yogurt with Almonds
Day 4	Whole-Grain Toast with Almond Butter and Banana	Chickpea and Vegetable Stew	Grilled Sardines with Mixed Greens Salad	Fresh Fruit Salad
Day 5	Greek Yogurt Parfait with Granola and Berries	Turkey and Avocado Whole-Grain Wrap	Baked Cod with White Beans and Kale	Whole-Grain Crackers with Hummus
Day 6	Scrambled Eggs with Spinach and Tomatoes	Mediterranean Tabbouleh with Grilled Chicken	Salmon with Roasted Brussels Sprouts	Mixed Nuts and Dried Figs
Day 7	Overnight Oats with Chia Seeds and Strawberries	White Bean and Tuna Salad	Herb-Crusted Chicken with Quinoa Pilaf	Cucumber Slices with Tzatziki

Week 2

Day	Breakfast	Lunch	Dinner	Snack
Day 8	Whole-Grain Pancakes with Fresh Berries	Lentil and Vegetable Soup	Grilled Salmon with Asparagus	Greek Yogurt with Walnuts
Day 9	Egg White Frittata with Vegetables	Mediterranean Chickpea Salad	Baked Trout with Roasted Root Vegetables	Apple Slices with Almond Butter
Day 10	Greek Yogurt with Honey and Almonds	Quinoa Bowl with Roasted Vegetables	Cod with Lentils and Spinach	Brazil Nuts and Orange Slices
Day 11	Steel-Cut Oats with Walnuts and Cinnamon	Tuna Salad with Mixed Greens	Chicken Souvlaki with Greek Salad	Whole-Grain Crackers with Hummus
Day 12	Whole-Grain Toast with Avocado and Poached Egg	White Bean and Vegetable Soup	Baked Salmon with Quinoa and Broccoli	Fresh Berries with Greek Yogurt
Day 13	Smoothie Bowl with Spinach, Banana, and Berries	Mediterranean Lentil Salad	Grilled Sardines with Roasted Peppers	Mixed Nuts and Dates
Day 14	Scrambled Eggs with Mushrooms and Herbs	Chickpea and Spinach Stew	Herb-Baked Cod with Sweet Potato	Carrot Sticks with Tahini Dip

Week 3

Day	Breakfast	Lunch	Dinner	Snack
Day 15	Greek Yogurt with Granola and Pomegranate	Quinoa and Black Bean Bowl	Salmon with Green Beans and Almonds	Brazil Nuts and Pear Slices
Day 16	Oatmeal with Flaxseed and Raspberries	Tuna and Cannellini Bean Salad	Roasted Chicken with Mediterranean Vegetables	Whole-Grain Crackers with Olive Tapenade
Day 17	Vegetable and Egg Scramble	Lentil and Tomato Soup	Grilled Mackerel with Arugula Salad	Greek Yogurt with Honey and Walnuts
Day 18	Whole-Grain Toast with Nut Butter and Berries	Mediterranean Chickpea and Feta Salad	Baked Cod with Cauliflower and Herbs	Fresh Fruit and Almonds
Day 19	Greek Yogurt Smoothie with Spinach and Mango	White Bean and Kale Soup	Salmon with Roasted Zucchini and Tomatoes	Hummus with Bell Pepper Strips
Day 20	Eggs with Sautéed Spinach and Whole-Grain Toast	Quinoa Tabbouleh with Grilled Vegetables	Herb-Roasted Chicken with Lentils	Mixed Nuts and Apple Slices
Day 21	Overnight Oats with Chia Seeds and Blueberries	Tuna Salad with Avocado and Greens	Baked Trout with Brussels Sprouts	Greek Yogurt with Berries

Week 4

Day	Breakfast	Lunch	Dinner	Snack
Day 22	Whole-Grain Waffles with Fresh Berries	Lentil and Vegetable Stew	Grilled Salmon with Quinoa and Asparagus	Brazil Nuts and Orange Slices
Day 23	Spinach and Feta Omelet	Mediterranean Chickpea Bowl	Cod with White Beans and Tomatoes	Whole-Grain Crackers with Hummus
Day 24	Greek Yogurt with Almonds and Honey	Quinoa Salad with Roasted Vegetables	Baked Sardines with Mixed Greens	Apple Slices with Almond Butter
Day 25	Steel-Cut Oats with Walnuts and Berries	White Bean and Spinach Soup	Herb-Crusted Salmon with Roasted Vegetables	Fresh Fruit Salad
Day 26	Scrambled Eggs with Tomatoes and Basil	Mediterranean Lentil and Quinoa Bowl	Grilled Chicken with Greek Salad	Greek Yogurt with Walnuts
Day 27	Whole-Grain Toast with Avocado and Egg	Tuna and Chickpea Salad	Baked Cod with Kale and Sweet Potato	Mixed Nuts and Dates
Day 28	Smoothie with Spinach, Berries, and Flaxseed	Mediterranean Vegetable and Bean Soup	Salmon with Roasted Broccoli and Quinoa	Carrot Sticks with Tahini
Day 29	Greek Yogurt Bowl with Granola and Berries	Chickpea and Vegetable Stew	Herb-Baked Trout with Green Beans	Brazil Nuts and Pear Slices
Day 30	Oatmeal with Chia Seeds and Strawberries	Quinoa and White Bean Salad	Grilled Sardines with Mediterranean Vegetables	Whole-Grain Crackers with Olive Tapenade

Recipes

Here are the recipes for the meals included in the 30-day plan. These recipes are simple, delicious, and packed with thyroid-supporting nutrients.

Week 1 Recipes

Greek Yogurt Bowl with Walnuts and Berries

Ingredients:

• 1 cup plain, non-fat Greek yogurt
• 1/4 cup mixed berries (fresh or frozen)
• 1/4 cup walnuts, chopped
• 1 teaspoon honey (optional)

Instructions:

1. Place the Greek yogurt in a bowl.
2. Top with mixed berries and chopped walnuts.
3. Drizzle with honey, if desired.

Mediterranean Quinoa Salad with Chickpeas

Ingredients:

• 1 cup cooked quinoa
• 1 can (15 ounces) chickpeas, rinsed and drained
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, chickpeas, cucumber, cherry tomatoes, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and lemon juice. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.

Baked Salmon with Lemon and Herbs

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 tablespoon extra virgin olive oil
• 1 lemon, sliced
• 2 sprigs fresh dill or rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Place the salmon fillets on a baking sheet lined with parchment paper.
3. Drizzle with olive oil and season with salt and pepper.
4. Top each fillet with lemon slices and a sprig of dill or rosemary.
5. Bake for 12-15 minutes, or until the salmon is cooked through.

Steel-Cut Oats with Flaxseed and Blueberries

Ingredients:

• 1/2 cup steel-cut oats
• 1 1/2 cups water or unsweetened almond milk
• 1 tablespoon ground flaxseed
• 1/2 cup blueberries (fresh or frozen)

Instructions:

1. In a small saucepan, bring the water or almond milk to a boil.
2. Stir in the steel-cut oats, reduce heat, and simmer for 20-25 minutes, or until the oats are tender and the liquid is absorbed.
3. Stir in the ground flaxseed and top with blueberries before serving.

Tuna and White Bean Salad

Ingredients:

• 1 can (5 ounces) tuna in water, drained
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a medium bowl, combine the tuna, cannellini beans, red onion, and parsley.
2. In a small bowl, whisk together the olive oil and red wine vinegar. Season with salt and pepper.
3. Pour the dressing over the salad and toss to combine.

Herb-Roasted Chicken with Roasted Vegetables

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon extra virgin olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• 2 cups mixed vegetables (broccoli, carrots, bell peppers), chopped
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the mixed vegetables with 1/2 tablespoon of olive oil, salt, and pepper, and spread on a baking sheet.
3. Rub the chicken breasts with the remaining olive oil, oregano, thyme, salt, and pepper.
4. Place the chicken on the baking sheet with the vegetables.
5. Roast for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender.

Vegetable Omelet with Whole-Grain Toast

Ingredients:

• 2 large eggs
• 1/4 cup chopped spinach
• 1/4 cup chopped mushrooms
• 1/4 cup chopped bell peppers
• 1 slice whole-grain toast
• 1 teaspoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk the eggs with salt and pepper.
2. Heat the olive oil in a non-stick skillet over medium heat. Add the spinach, mushrooms, and bell peppers and sauté until tender.
3. Pour the eggs over the vegetables and cook until the edges are set.
4. Gently lift the edges of the omelet to allow the uncooked egg to flow underneath.
5. When the omelet is almost set, fold it in half and slide it onto a plate.
6. Serve with a slice of whole-grain toast.

Lentil and Spinach Soup

Ingredients:

• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 teaspoon dried thyme
• 4 cups fresh spinach
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion, carrots, and celery and sauté until softened, about 5-7 minutes.
3. Add the lentils, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Stir in the spinach and cook until wilted.
5. Season with salt and pepper to taste.

Mediterranean Cod with Tomatoes and Olives

Ingredients:

• 2 (6-ounce) cod fillets
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1/4 cup Kalamata olives, halved
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a baking dish, combine the diced tomatoes, olives, garlic, and oregano.
3. Place the cod fillets on top of the tomato mixture.
4. Drizzle with olive oil and season with salt and pepper.
5. Bake for 15-20 minutes, or until the cod is cooked through and flakes easily with a fork.

Whole-Grain Toast with Almond Butter and Banana

Ingredients:

• 2 slices whole-grain bread, toasted
• 2 tablespoons almond butter
• 1 banana, sliced

Instructions:

1. Spread the almond butter on the toasted bread.
2. Top with banana slices.

Chickpea and Vegetable Stew

Ingredients:

• 1 tablespoon extra virgin olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 can (28 ounces) diced tomatoes
• 1 can (15 ounces) chickpeas, rinsed and drained
• 4 cups vegetable broth
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the onion, carrots, and celery and sauté until softened.
3. Add the diced tomatoes, chickpeas, vegetable broth, and oregano.
4. Bring to a boil, then reduce heat and simmer for 20-25 minutes.
5. Season with salt and pepper to taste.

Grilled Sardines with Mixed Greens Salad

Ingredients:

• 1 can (4 ounces) sardines in olive oil, drained
• 4 cups mixed greens
• 1/2 cucumber, sliced
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon lemon juice
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Gently grill the sardines on a grill pan for 1-2 minutes per side.
2. In a large bowl, combine the mixed greens, cucumber, and cherry tomatoes.
3. Top the salad with the grilled sardines.
4. Drizzle with lemon juice and olive oil, and season with salt and pepper.

Week 2 Recipes

Whole-Grain Pancakes with Fresh Berries

Ingredients:

• 1 cup whole-wheat flour
• 1 teaspoon baking powder
• 1/2 teaspoon salt
• 1 egg
• 1 cup unsweetened almond milk
• 1 tablespoon maple syrup
• 1 cup mixed berries

Instructions:

1. In a bowl, whisk together the flour, baking powder, and salt.
2. In a separate bowl, whisk the egg, almond milk, and maple syrup.
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Heat a non-stick skillet over medium heat. Pour 1/4 cup of batter for each pancake.
5. Cook for 2-3 minutes per side, until golden brown.
6. Serve with fresh berries.

Egg White Frittata with Vegetables

Ingredients:

• 4 egg whites
• 1/2 cup chopped spinach
• 1/4 cup chopped bell peppers
• 1/4 cup chopped onions
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk the egg whites with salt and pepper.
3. Heat the olive oil in an oven-safe skillet over medium heat. Sauté the vegetables until tender.
4. Pour the egg whites over the vegetables.
5. Cook for 2-3 minutes, until the edges are set.
6. Transfer the skillet to the oven and bake for 10-12 minutes, until the frittata is set.

Baked Trout with Roasted Root Vegetables

Ingredients:

• 2 trout fillets
• 2 cups mixed root vegetables (carrots, parsnips, sweet potatoes), chopped
• 1 tablespoon extra virgin olive oil
• 1 teaspoon dried rosemary
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the root vegetables with olive oil, rosemary, salt, and pepper. Spread on a baking sheet.
3. Roast for 15 minutes.
4. Place the trout fillets on the baking sheet with the vegetables.
5. Roast for another 10-12 minutes, until the trout is cooked through and the vegetables are tender.

Chicken Souvlaki with Greek Salad

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into cubes
• 2 tablespoons lemon juice
• 1 tablespoon extra virgin olive oil
• 1 teaspoon dried oregano
• For the salad: 2 cups chopped romaine lettuce, 1/2 cucumber, 1/4 cup red onion, 1/4 cup Kalamata olives, 1/4 cup feta cheese
• For the dressing: 2 tablespoons olive oil, 1 tablespoon red wine vinegar

Instructions:

1. Marinate the chicken in lemon juice, olive oil, and oregano for at least 30 minutes.
2. Thread the chicken onto skewers and grill for 10-15 minutes, turning occasionally, until cooked through.
3. Combine the salad ingredients in a bowl. Whisk together the dressing ingredients and toss with the salad.
4. Serve the chicken souvlaki with the Greek salad.

Week 3 Recipes

Salmon with Green Beans and Almonds

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 cup green beans, trimmed
• 1/4 cup slivered almonds
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the green beans with olive oil, salt, and pepper. Spread on a baking sheet.
3. Roast for 10 minutes.
4. Place the salmon fillets on the baking sheet with the green beans.
5. Sprinkle the almonds over the green beans.
6. Roast for another 12-15 minutes, until the salmon is cooked through and the green beans are tender.

Roasted Chicken with Mediterranean Vegetables

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• 1 red onion, chopped
• 1 tablespoon extra virgin olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the vegetables with olive oil, oregano, salt, and pepper. Spread on a baking sheet.
3. Place the chicken breasts on the baking sheet with the vegetables.
4. Roast for 20-25 minutes, until the chicken is cooked through and the vegetables are tender.

Grilled Mackerel with Arugula Salad

Ingredients:

• 2 mackerel fillets
• 2 cups arugula
• 1/4 cup cherry tomatoes, halved
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high.
2. Season the mackerel fillets with salt and pepper.
3. Grill for 3-4 minutes per side, until cooked through.
4. In a bowl, toss the arugula and cherry tomatoes with balsamic vinegar and olive oil.
5. Serve the grilled mackerel over the arugula salad.

Baked Cod with Cauliflower and Herbs

Ingredients:

• 2 (6-ounce) cod fillets
• 2 cups cauliflower florets
• 1 tablespoon extra virgin olive oil
• 1 teaspoon dried thyme
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the cauliflower with olive oil, thyme, garlic powder, salt, and pepper. Spread on a baking sheet.
3. Roast for 15 minutes.
4. Place the cod fillets on the baking sheet with the cauliflower.
5. Roast for another 15-20 minutes, until the cod is cooked through and the cauliflower is tender.

Week 4 Recipes

Grilled Salmon with Quinoa and Asparagus

Ingredients:

• 2 (6-ounce) salmon fillets
• 1 cup cooked quinoa
• 1 bunch asparagus, trimmed
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat grill to medium-high.
2. Toss the asparagus with olive oil, salt, and pepper.
3. Grill the salmon and asparagus for 4-5 minutes per side, until the salmon is cooked through and the asparagus is tender.
4. Serve the grilled salmon and asparagus with the cooked quinoa.

Cod with White Beans and Tomatoes

Ingredients:

• 2 (6-ounce) cod fillets
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 can (14.5 ounces) diced tomatoes
• 1 clove garlic, minced
• 1 teaspoon dried oregano
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a baking dish, combine the cannellini beans, diced tomatoes, garlic, and oregano.
3. Place the cod fillets on top of the bean and tomato mixture.
4. Drizzle with olive oil and season with salt and pepper.
5. Bake for 15-20 minutes, until the cod is cooked through.

Herb-Crusted Salmon with Roasted Vegetables

Ingredients:

• 2 (6-ounce) salmon fillets
• 1/4 cup chopped fresh parsley
• 2 tablespoons chopped fresh dill
• 1 tablespoon lemon juice
• 1 tablespoon extra virgin olive oil
• 2 cups mixed vegetables (broccoli, carrots, bell peppers), chopped
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. In a small bowl, combine the parsley, dill, lemon juice, and olive oil.
3. Toss the mixed vegetables with a little olive oil, salt, and pepper, and spread on a baking sheet.
4. Place the salmon fillets on the baking sheet with the vegetables.
5. Spread the herb mixture over the salmon fillets.
6. Bake for 15-20 minutes, until the salmon is cooked through and the vegetables are tender.

Herb-Baked Trout with Green Beans

Ingredients:

• 2 trout fillets
• 1 cup green beans, trimmed
• 1 tablespoon chopped fresh parsley
• 1 teaspoon dried thyme
• 1 tablespoon lemon juice
• 1 tablespoon extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss the green beans with olive oil, salt, and pepper. Spread on a baking sheet.
3. In a small bowl, combine the parsley, thyme, lemon juice, and olive oil.
4. Place the trout fillets on the baking sheet with the green beans.
5. Spread the herb mixture over the trout fillets.
6. Bake for 12-15 minutes, until the trout is cooked through and the green beans are tender.

Shopping List

To make your 30-day journey as smooth as possible, here is a categorized shopping list that covers the staples you’ll need for this meal plan.

Proteins

• Salmon (fresh or frozen)
• Cod
• Sardines
• Tuna (canned in water)
• Trout
• Mackerel
• Chicken breast
• Turkey breast
• Eggs

Legumes & Grains

• Chickpeas (canned and dried)
• White beans (cannellini)
• Lentils (red and green)
• Black beans
• Quinoa
• Steel-cut oats
• Whole-grain bread
• Whole-grain crackers
• Brown rice
• Bulgur wheat

Nuts & Seeds

• Brazil nuts
• Walnuts
• Almonds
• Mixed nuts
• Flaxseed (ground)
• Chia seeds
• Tahini

Vegetables

• Spinach
• Kale
• Mixed greens
• Arugula
• Tomatoes
• Bell peppers
• Carrots
• Cucumber
• Zucchini
• Brussels sprouts
• Broccoli
• Cauliflower
• Asparagus
• Green beans
• Sweet potatoes
• Mushrooms
• Onions
• Garlic

Fruits

• Berries (blueberries, strawberries, raspberries)
• Bananas
• Apples
• Oranges
• Pears
• Lemons
• Dates
• Figs
• Pomegranate
• Mango
• Avocado

Dairy

• Greek yogurt (plain, non-fat or low-fat)
• Feta cheese (small amounts)

Pantry Staples

• Extra virgin olive oil
• Hummus
• Olives
• Olive tapenade
• Honey
• Herbs (fresh and dried: basil, oregano, thyme, rosemary, parsley, dill)
• Spices (cinnamon, cumin, paprika)
• Vegetable broth
• Tomato paste
• Canned tomatoes

Conclusion

This 30-day Thyroid-Friendly Mediterranean Meal Plan offers a delicious and sustainable way to support your thyroid health. By focusing on nutrient-dense, anti-inflammatory foods, you can provide your body with the tools it needs to thrive. Remember to listen to your body, make adjustments as needed, and consult with a healthcare professional for personalized advice.

References

1. Hypothyroidism Diet: Foods to Eat, Avoid, and Meal Plan Ideas
2. Mediterranean Diet: Food List & Meal Plan