7-Day Thyroid Reset Meal Plan
Your thyroid is a small butterfly-shaped gland in your neck, but it plays a massive role in your metabolism, energy, mood, and even weight regulation. When your thyroid is sluggish—or not getting the nutrients it needs—it can lead to fatigue, brain fog, dry skin, and stubborn weight gain.
The good news? Nutrition is one of the most powerful tools you can use to support thyroid health. By focusing on whole foods rich in iodine, selenium, zinc, B vitamins, and healthy fats (while keeping inflammation low), you can give your thyroid the raw materials it needs to thrive.
This 7-day thyroid reset meal plan is designed to help restore balance, support hormone production, and reduce stress on your body. It emphasizes anti-inflammatory foods, lean proteins, vegetables, and strategic sources of healthy carbs to keep your metabolism humming.
Day 1
Breakfast: Greek yogurt with pumpkin seeds, blueberries, and a drizzle of raw honey
Lunch: Grilled salmon salad with mixed greens, avocado, cucumber, and olive oil dressing
Snack: Brazil nuts (rich in selenium) and sliced apple
Dinner: Baked chicken breast, roasted Brussels sprouts, and sweet potato
Day 2
Breakfast: 2 eggs scrambled with spinach, mushrooms, and feta cheese
Lunch: Sardine salad on gluten-free crackers with side of cucumber slices
Snack: Carrot sticks with hummus
Dinner: Grass-fed beef stir-fry with broccoli, peppers, and tamari sauce over cauliflower rice
Day 3
Breakfast: Chia pudding made with coconut milk, topped with walnuts and raspberries
Lunch: Shrimp and avocado salad with lemon vinaigrette
Snack: Seaweed snacks and hard-boiled egg
Dinner: Grilled cod, roasted asparagus, and quinoa
Day 4
Breakfast: Protein smoothie with unsweetened almond milk, collagen powder, flax seeds, and frozen berries
Lunch: Turkey lettuce wraps with avocado, tomato, and mustard
Snack: Handful of pumpkin seeds and cucumber slices
Dinner: Baked salmon with zucchini noodles and a side of roasted carrots
Day 5
Breakfast: 2 boiled eggs with sautéed kale and half an avocado
Lunch: Chicken and vegetable soup (carrots, celery, onions, and zucchini)
Snack: Greek yogurt with sunflower seeds
Dinner: Grass-fed steak, roasted green beans, and mashed cauliflower
Day 6
Breakfast: Smoothie bowl topped with chia seeds, coconut flakes, and blueberries
Lunch: Grilled tuna steak with mixed greens and lemon-tahini dressing
Snack: Brazil nuts and sliced bell peppers
Dinner: Baked chicken thighs with roasted root vegetables (parsnips, carrots, beets)
Day 7
Breakfast: Omelet with onions, peppers, and goat cheese
Lunch: Sardine avocado mash on gluten-free toast
Snack: Seaweed snacks and boiled egg
Dinner: Wild salmon, steamed broccoli, and baked sweet potato
Grocery List
Protein: Chicken breast, chicken thighs, salmon, cod, tuna, sardines, shrimp, grass-fed beef, steak, eggs, Greek yogurt
Vegetables: Spinach, kale, mushrooms, onions, peppers, asparagus, Brussels sprouts, zucchini, green beans, carrots, celery, cucumbers, parsnips, beets
Fruits: Blueberries, raspberries, apples, avocado, lemon
Pantry & Snacks: Olive oil, coconut milk, almond milk, tamari, hummus, seaweed snacks, pumpkin seeds, sunflower seeds, chia seeds, flax seeds, walnuts, Brazil nuts
Carbs: Sweet potato, quinoa, gluten-free crackers, gluten-free toast, mashed cauliflower base
Other: Goat cheese, feta cheese, collagen powder, tahini, raw honey
Thyroid-Supporting Foods to Include Daily
- Brazil nuts (selenium powerhouse)
- Seaweed or iodized salt (iodine source—avoid overdoing it)
- Wild-caught fish (omega-3s and zinc)
- Eggs (B vitamins and iodine)
- Leafy greens (magnesium and antioxidants)
- Pumpkin seeds (zinc and magnesium)
- Olive oil & avocado (healthy fats for hormone production)
A Note on What to Avoid
- Highly processed foods
- Excess refined sugar
- Gluten and soy (for some people with thyroid autoimmunity)
- Excess alcohol and caffeine
✅ By the end of this 7 days, you’ll notice lighter digestion, more stable energy, and less inflammation—all while feeding your thyroid the nutrients it needs to reset.
