This 14-day meal plan builds upon the first week, introducing new recipes and combinations to keep your meals exciting and your thyroid well-supported. For the first 7 days, please refer to the 7-Day Meal Plan document. The following is the plan for days 8-14.

Welcome to your first week of eating for a healthier thyroid! This 7-day meal plan is thoughtfully designed to be delicious, satisfying, and packed with the nutrients your thyroid needs to thrive. Each day includes a high-protein breakfast, lunch, dinner, and snack, all selected from our comprehensive recipe collection.

Day 1: A Flavorful Start

• Breakfast: Kick off your week with the hearty Beef and Black Bean Breakfast Bowl. This savory bowl is rich in iron and fiber, which are crucial for thyroid function and digestive health.
• Lunch: For your midday meal, enjoy a warm and comforting bowl of Creamy Artichoke Chicken Soup. This soup is not only delicious but also provides selenium from the chicken and prebiotic fiber from the artichokes to support a healthy gut.
• Dinner: End your day with the aromatic Moroccan Chicken Stew. This stew is infused with anti-inflammatory spices like turmeric, which has a protective effect on the thyroid.
• Snack: For a quick and easy snack, enjoy a handful of Spiced Brazil Nuts. Just a few of these nuts provide your daily dose of selenium.

Day 2: Nutrient-Dense and Delicious

• Breakfast: Start your day with a Greek Yogurt Parfait. Layered with fresh berries and nuts, this parfait is a great source of protein and iodine.
• Lunch: Enjoy our popular Gluten-Free Salmon Cakes for lunch. Salmon is a thyroid superfood, packed with selenium, vitamin D, and anti-inflammatory omega-3s.
• Dinner: For dinner, savor the Creamy Shrimp Vegetable Skillet. This quick and easy meal is rich in iodine and selenium from the shrimp.
• Snack: Indulge in a sweet and healthy treat with Dark Chocolate and Cherries. This combination is full of antioxidants and has anti-inflammatory properties.

Day 3: Light and Satisfying

• Breakfast: Enjoy a stack of our fluffy Cottage Cheese Pancakes. These pancakes are a great way to get a high-protein start to your day.
• Lunch: For a light and refreshing lunch, have the Shrimp & Avocado Salad. This salad is packed with thyroid-supporting nutrients like iodine, selenium, and zinc.
• Dinner: Experience the flavors of Thailand with our Thai Basil Cauliflower Fried Rice with Chicken. This low-carb meal is a great source of vitamin C, which can help improve thyroid hormone levels.
• Snack: Cool down with our Frozen Yogurt Bites. These are a perfect, protein-packed, sweet treat.

Day 4: A Taste of Asia

• Breakfast: Start your day with the elegant Salmon and Avocado Toast. This simple breakfast is a great source of healthy fats and protein.
• Lunch: Enjoy a warm bowl of our Creamy Vegan Mushroom Soup. This soup is a good source of selenium and vitamin D, and the cashews provide a boost of zinc.
• Dinner: For dinner, enjoy the comforting Korean Glass Noodle Recipe with Ground Beef. The vegetables in this dish provide vitamin A, which is essential for thyroid hormone regulation.
• Snack: Have some fun with our Veggie Nachos. This is a low-carb, high-protein alternative to traditional nachos.

Day 5: Classic Comfort Foods

• Breakfast: Enjoy a classic Turkey Bacon and Veggie Omelet. Eggs are a thyroid powerhouse, providing iodine, selenium, and protein.
• Lunch: For lunch, have the Quinoa Salad with Roasted Vegetables and Chickpeas. Quinoa is a complete protein, and chickpeas provide additional protein and fiber.
• Dinner: Enjoy a cool and creamy Simple Chicken Bacon Pasta Salad. This salad is a great way to use up leftover chicken and is perfect for a light dinner.
• Snack: A handful of Almonds makes for a simple and portable snack that is a good source of magnesium.

Day 6: Plant-Powered and Delicious

• Breakfast: Start your day with a Tofu Scramble Burrito. Tofu is a complete protein, but if you have a known soy sensitivity, you may want to choose another option.
• Lunch: Enjoy a warm and comforting bowl of Lentil Soup. Lentils are a great source of plant-based protein and iron.
• Dinner: For dinner, try the AIP Bierocks Recipe (German Stuffed Beef Rolls). This recipe is free of common allergens and the cassava flour in the dough is a good source of resistant starch for gut health.
• Snack: Enjoy our creative Apple Towers for a fun and filling snack.

Day 7: Smoothies and Skewers

• Breakfast: Blend up a Protein Smoothie Bowl for a quick and nutrient-dense breakfast. This is a great way to pack in protein and a variety of thyroid-supporting nutrients.
• Lunch: For lunch, have a Turkey and Avocado Wrap. This is a simple and satisfying meal that is a good source of lean protein and healthy fats.
• Dinner: End your week with the flavorful Chicken Kelaguen (Chamorro specialty). This dish is low in carbs and free of common allergens.
• Snack: Enjoy our Sweet Potato Fries for a healthy and satisfying snack.

Day 8: Hearty and Comforting

• Breakfast: Start your day with a Lentil and Egg Bowl. This hearty bowl is a great source of plant-based protein, fiber, and iron.
• Lunch: For lunch, enjoy a simple and clean meal of Grilled Chicken Breast with Steamed Veggies.
• Dinner: For dinner, savor a comforting Shepherd’s Pie (with Plantain Topping). This nightshade-free version uses plantains for a delicious and gut-friendly topping.
• Snack: Blend up a Fruit Smoothie for a refreshing and nutrient-dense snack.

Day 9: Aromatic and Flavorful

• Breakfast: Enjoy a savory Tempeh Hash for breakfast. Tempeh is a fermented soy product that is a good source of protein and probiotics.
• Lunch: For lunch, have our Black Bean Burgers. These burgers are a great source of fiber and plant-based protein.
• Dinner: For dinner, enjoy the Rainbow Chard with Sweet Potatoes and Mushrooms. This dish is rich in vitamin A, which helps the body absorb iodine.
• Snack: Indulge in a Decadent Fruit Bowl for a satisfying and antioxidant-rich snack.

Day 10: Light and Fresh

• Breakfast: Start your day with our convenient Egg Muffin Cups. These are perfect for meal prep and a great grab-and-go breakfast option.
• Lunch: For lunch, enjoy a Salad with Grilled Salmon. This is another great way to get in your omega-3s and selenium.
• Dinner: For dinner, have the Baked Cod with Roasted Asparagus and Cherry Tomatoes. Cod is an excellent source of iodine, a crucial mineral for thyroid hormone production.
• Snack: Enjoy our Homemade Fruit Rollups for a healthy and homemade alternative to store-bought fruit snacks.

Day 11: Simple and Satisfying

• Breakfast: Blend up a Yogurt Smoothie for a quick and easy way to get a dose of protein, probiotics, and greens.
• Lunch: Enjoy Leftover Dinner from the previous night for a quick and easy lunch.
• Dinner: For dinner, have the Turkey Meatballs with Zucchini Noodles. This is a lighter, low-carb version of spaghetti and meatballs.
• Snack: For a high-protein, high-fat snack that will keep you full and satisfied, have our Tuna in Avocado Boats.

Day 12: Flavorful and Fun

• Breakfast: Start your day with our savory Cottage Cheese Stuffed Peppers. This breakfast is rich in protein and vitamin C.
• Lunch: For lunch, have our fun and colorful Chicken and Vegetable Skewers.
• Dinner: For dinner, enjoy a quick and easy Beef and Broccoli Stir-fry.
• Snack: A couple of Hard-Boiled Eggs make for a simple and classic protein-packed snack.

Day 13: Wraps and Sheet Pans

• Breakfast: Enjoy a Salmon Wrap for a breakfast that is a powerhouse of protein and healthy fats.
• Lunch: For lunch, have our Stuffed Bell Peppers. This is a complete meal in a convenient package.
• Dinner: For dinner, enjoy a simple and delicious one-pan meal of Sheet Pan Chicken with Brussels Sprouts and Sweet Potatoes.
• Snack: Cottage Cheese with Berries is an excellent source of protein and selenium.

Day 14: Salads and Pies

• Breakfast: Have a High-Fiber Chicken Salad for a savory start to your day.
• Lunch: For lunch, enjoy our Egg Salad with Greek Yogurt. Eggs are a thyroid superfood, and Greek yogurt adds extra protein and probiotics.
• Dinner: End your two weeks with a hearty and satisfying vegetarian Lentil Shepherd’s Pie.
• Snack: For a convenient and portable high-protein snack, have some Beef Jerky.

Shopping List for Week 2

This is a sample shopping list for days 8-14 and may need to be adjusted based on what you already have in your pantry.

Produce:

• Sweet potatoes, plantains, rainbow chard, mushrooms, asparagus, cherry tomatoes, zucchini, Brussels sprouts, bell peppers, mango, red onion, cilantro, lime, lemon, fresh herbs (rosemary, thyme)

Protein:

• Lentils, eggs, tempeh, black beans, salmon, cod, ground turkey, beef sirloin, chicken breast, chicken thighs, ground sausage, acorn squash, beef jerky

Pantry:

• Quinoa, gluten-free breadcrumbs, sweet potato glass noodles, marinara sauce, coconut aminos, sesame oil, blackening seasoning, cranberries, pecans, protein powder, oats, nut butter

Dairy/Dairy-Free:

• Greek yogurt, cottage cheese

68 High-Protein Thyroid-Friendly Recipes

This collection brings together 68 delicious and easy-to-prepare high-protein recipes designed to support thyroid health. The recipes are divided into breakfast, lunch, dinner, and snack categories, providing a comprehensive resource for anyone looking to incorporate more thyroid-friendly meals into their diet.

Breakfast Recipes

(The 17 breakfast recipes from the previous article will be inserted here.)

1. Beef and Black Bean Breakfast Bowl

Ingredients:

• 100g lean ground beef
• 1 cup cooked black beans
• 1 small diced bell pepper
• 1 small diced tomato
• 1 cup spinach
• Garlic powder, chili powder, salt, and pepper

Instructions: Cook ground beef with seasonings until browned. Add bell pepper, tomato, and spinach, and cook until vegetables are soft. Stir in cooked black beans and heat through.

Nutrition: 450 calories; 30g protein; 15g fat; 32g fiber [2]

Thyroid-Friendly Tip: This bowl is rich in iron from the beef and fiber from the black beans, both of which are essential for thyroid health.

2. High-Fiber Chicken Salad

Ingredients:

• 100g grilled chicken breast
• 2 cups mixed greens
• ½ cup cooked quinoa
• 1 cup chopped carrots
• ¼ cup sunflower seeds
• Olive oil, lemon juice, salt, and pepper

Instructions: Slice grilled chicken. Toss mixed greens, quinoa, carrots, and sunflower seeds with olive oil and lemon juice. Top with chicken slices and season.

Nutrition: 400 calories; 30g protein; 14g fat; 35g fiber [2]

Thyroid-Friendly Tip: Chicken is a great source of lean protein, while quinoa provides all nine essential amino acids.

3. Tuna, Avocado, and Chia Seed Wrap

Ingredients:

• Canned tuna (in water)
• 1 large ripe avocado
• 2 tablespoons chia seeds
• 2 large whole grain wraps
• Diced red onion
• Lemon juice, salt, and pepper

Instructions: Mix drained tuna with diced avocado, chia seeds, and red onion. Add lemon juice and seasonings. Divide the mixture between the wraps and roll up.

Nutrition: 500 calories; 30g protein; 20g fat; 33g fiber [2]

Thyroid-Friendly Tip: Tuna is an excellent source of selenium and iodine, while chia seeds provide fiber and omega-3 fatty acids.

4. Pork Sausage and Veggie Stir-Fry with Lentils

Ingredients:

• 100g ground pork sausage
• 1 cup cooked lentils
• 1 cup diced bell peppers
• 1 cup sliced mushrooms
• 1 cup broccoli
• Olive oil, salt, and pepper

Instructions: Cook pork sausage until browned. Add vegetables and cook until tender. Stir in cooked lentils and heat through.

Nutrition: 450 calories; 30g protein; 18g fat; 31g fiber [2]

Thyroid-Friendly Tip: Lentils are a fantastic source of plant-based protein and iron.

5. Salmon and Kale Stuffed Sweet Potato

Ingredients:

• 100g cooked salmon
• 1 large baked sweet potato
• 2 cups chopped kale
• 1 tablespoon olive oil
• Lemon juice, salt, and pepper

Instructions: Flake the cooked salmon. Sauté kale in olive oil until wilted. Split the baked sweet potato and stuff with salmon and kale. Drizzle with lemon juice and seasonings.

Nutrition: 420 calories; 30g protein; 14g fat; 35g fiber [2]

Thyroid-Friendly Tip: Salmon is rich in omega-3 fatty acids and vitamin D, both of which have anti-inflammatory properties and support thyroid health.

6. Greek Yogurt Parfait

Ingredients:

• 1.5 cups unsweetened Greek yogurt
• Fresh berries
• Nuts and seeds

Instructions: Layer Greek yogurt with berries, nuts, and seeds.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: Greek yogurt is a great source of protein and iodine. Choose plain, unsweetened yogurt to avoid added sugars.

7. Cottage Cheese Pancakes

Ingredients:

• 1 cup cottage cheese
• 2 eggs
• ½ cup oats

Instructions: Blend all ingredients until smooth. Cook on a lightly oiled pan like regular pancakes.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: Cottage cheese is an excellent source of protein and selenium.

8. Salmon and Avocado Toast

Ingredients:

• 4 ounces smoked salmon
• 1 slice of whole grain or gluten-free toast
• ½ sliced avocado

Instructions: Top toast with avocado and smoked salmon.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: A simple yet elegant breakfast that provides a healthy dose of omega-3s and protein.

9. Turkey Bacon and Veggie Omelet

Ingredients:

• 3 eggs
• 2-3 slices of turkey bacon, cooked and crumbled
• ½ cup of sautéed vegetables (spinach, mushrooms, onions)

Instructions: Whisk eggs and pour into a heated, oiled pan. Add vegetables and turkey bacon. Fold and cook until the eggs are set.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: Eggs are a powerhouse of nutrients for thyroid health, including iodine, selenium, and protein.

10. Tofu Scramble Burrito

Ingredients:

• 1 cup of crumbled firm tofu
• ½ cup of black beans
• ¼ cup of salsa
• 1 almond flour tortilla

Instructions: Sauté tofu with your favorite spices. Add black beans and salsa. Warm the tortilla and fill with the tofu scramble.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: Tofu is a complete protein, providing all essential amino acids. However, if you have a known soy sensitivity, you may want to choose another option.

11. Protein Smoothie Bowl

Ingredients:

• 1 scoop of high-quality protein powder (pea, hemp, or collagen)
• 1 cup of frozen berries
• 1 cup of spinach
• ½ cup of unsweetened almond milk
• Toppings: granola, nuts, seeds, coconut flakes

Instructions: Blend protein powder, berries, spinach, and almond milk until smooth. Pour into a bowl and add your favorite toppings.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: A versatile and easy way to pack in protein and a variety of thyroid-supporting nutrients.

12. Lentil and Egg Bowl

Ingredients:

• 1.5 cups of cooked lentils
• 1 cup of roasted vegetables
• 1 poached egg

Instructions: Combine lentils and roasted vegetables in a bowl. Top with a poached egg.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: This hearty bowl is a great source of plant-based protein, fiber, and iron.

13. Tempeh Hash

Ingredients:

• 1 cup of crumbled tempeh
• 1 cup of diced sweet potatoes
• ½ cup of diced bell peppers and onions
• Toppings: avocado, salsa

Instructions: Sauté sweet potatoes, peppers, and onions until tender. Add tempeh and cook until heated through. Top with avocado and salsa.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: Tempeh is a fermented soy product that is a good source of protein and probiotics.

14. Egg Muffin Cups

Ingredients:

• 6 eggs
• 1 cup of chopped vegetables (broccoli, bell peppers, onions)
• ¼ cup of shredded cheese (optional)

Instructions: Whisk eggs and stir in vegetables and cheese. Pour into a greased muffin tin and bake at 350°F (175°C) for 15-20 minutes.

Nutrition: ~30g protein (for 3-4 muffins) [3]

Thyroid-Friendly Tip: These are perfect for meal prep and a great grab-and-go breakfast option.

15. Yogurt Smoothie

Ingredients:

• 1.5 cups of Greek yogurt
• ½ banana
• 1 cup of spinach
• 1 tablespoon of nut butter

Instructions: Blend all ingredients until smooth.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: A quick and easy way to get a dose of protein, probiotics, and greens.

16. Cottage Cheese Stuffed Peppers

Ingredients:

• 2 bell peppers, halved and seeded
• 1 cup of cottage cheese
• ½ cup of diced tomatoes
• 1 tablespoon of chopped fresh herbs (dill, chives)

Instructions: Mix cottage cheese, tomatoes, and herbs. Spoon the mixture into the pepper halves. Bake at 375°F (190°C) for 20-25 minutes.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: A savory and satisfying breakfast that is rich in protein and vitamin C.

17. Salmon Wrap

Ingredients:

• 4 ounces of smoked salmon
• 2 scrambled eggs
• ¼ avocado, sliced
• 1 large whole grain or almond flour wrap

Instructions: Layer salmon, scrambled eggs, and avocado on the wrap. Roll up and enjoy.

Nutrition: ~30g protein [3]

Thyroid-Friendly Tip: This wrap is a powerhouse of protein and healthy fats to keep you full and focused all morning.

Lunch Recipes

1. Creamy Artichoke Chicken Soup

Ingredients:

• 100g cooked chicken, shredded
• 1 cup artichoke hearts, chopped
• 1/2 cup coconut cream or organic heavy cream
• 1 cup chicken broth
• 1/4 cup chopped onion
• 1 clove garlic, minced

Instructions: Sauté onion and garlic until softened. Add chicken broth, artichoke hearts, and shredded chicken. Simmer for 10 minutes. Stir in coconut cream or heavy cream and heat through. Serve with gluten-free crackers.

Nutrition: ~350 calories, 30g protein

Thyroid-Friendly Tip: Chicken is a great source of lean protein and selenium, while artichokes provide prebiotic fiber for gut health [1].

2. Gluten-Free Salmon Cakes

Ingredients:

• 1 can (6oz) wild-caught salmon, drained
• 1 egg
• 1/4 cup almond flour
• 2 tbsp chopped fresh dill
• 1 tbsp lemon juice

Instructions: Mix all ingredients together and form into patties. Pan-fry in olive oil or avocado oil until golden brown on both sides. Serve with a side salad.

Nutrition: ~400 calories, 35g protein

Thyroid-Friendly Tip: Salmon is rich in selenium, vitamin D, and anti-inflammatory omega-3 fatty acids [1].

3. Shrimp & Avocado Salad

Ingredients:

• 150g cooked shrimp
• 1/2 avocado, diced
• 1/4 cup diced red onion
• 1/4 cup chopped cilantro
• Juice of 1 lime

Instructions: Gently toss all ingredients together. Serve on a bed of lettuce or with gluten-free crackers.

Nutrition: ~300 calories, 25g protein

Thyroid-Friendly Tip: Shrimp is an excellent source of iodine, selenium, zinc, and iron, all of which are crucial for thyroid function [1].

4. Creamy Vegan Mushroom Soup

Ingredients:

• 2 cups sliced mushrooms
• 1/2 cup raw cashews, soaked
• 2 cups vegetable broth
• 1/4 cup nutritional yeast
• 1 tbsp gluten-free tamari

Instructions: Sauté mushrooms until browned. Blend soaked cashews with vegetable broth until smooth. Add the cashew cream, mushrooms, nutritional yeast, and tamari to a pot and heat through.

Nutrition: ~300 calories, 15g protein

Thyroid-Friendly Tip: Mushrooms are a good source of selenium and vitamin D. Cashews add creaminess and a boost of zinc [1].

5. Quinoa Salad with Roasted Vegetables and Chickpeas

Ingredients:

• 1 cup cooked quinoa
• 1 cup roasted vegetables (broccoli, bell peppers, zucchini)
• 1/2 cup chickpeas
• Lemon-tahini dressing

Instructions: Toss all ingredients together.

Nutrition: ~450 calories, 20g protein

Thyroid-Friendly Tip: Quinoa is a complete protein, and chickpeas provide additional protein and fiber.

6. Lentil Soup

Ingredients:

• 1 cup brown or green lentils
• 4 cups vegetable broth
• 1 carrot, chopped
• 1 celery stalk, chopped
• 1/2 onion, chopped

Instructions: Simmer all ingredients in a pot until lentils are tender.

Nutrition: ~300 calories, 18g protein

Thyroid-Friendly Tip: Lentils are a great source of plant-based protein and iron.

7. Turkey and Avocado Wrap

Ingredients:

• 100g sliced turkey breast
• 1/2 avocado, sliced
• 1 large gluten-free tortilla
• Handful of spinach

Instructions: Layer ingredients on the tortilla and wrap.

Nutrition: ~400 calories, 30g protein

Thyroid-Friendly Tip: Turkey is a lean source of protein, and avocado provides healthy fats.

8. Grilled Chicken Breast with Steamed Veggies

Ingredients:

• 150g grilled chicken breast
• 1 cup steamed broccoli
• 1/2 sweet potato, baked

Instructions: A simple and clean meal.

Nutrition: ~400 calories, 40g protein

Thyroid-Friendly Tip: A classic high-protein meal that is easy to digest.

9. Black Bean Burgers

Ingredients:

• 1 can (15oz) black beans, rinsed and mashed
• 1/2 cup gluten-free breadcrumbs
• 1/4 cup chopped onion
• Spices: cumin, chili powder, garlic powder

Instructions: Mix all ingredients, form into patties, and pan-fry or bake.

Nutrition: ~350 calories, 15g protein (per patty)

Thyroid-Friendly Tip: Black beans are a good source of fiber and plant-based protein.

10. Salad with Grilled Salmon

Ingredients:

• 150g grilled salmon
• 3 cups mixed greens
• Lemon-tahini dressing

Instructions: Top greens with salmon and dressing.

Nutrition: ~450 calories, 35g protein

Thyroid-Friendly Tip: Another great way to get in your omega-3s and selenium.

11. Leftover Dinner

Don’t forget that leftovers from a healthy dinner can make a fantastic and easy lunch!

12. Chicken and Vegetable Skewers

Ingredients:

• 150g chicken breast, cubed
• Cherry tomatoes, bell peppers, zucchini, onion chunks

Instructions: Thread chicken and vegetables onto skewers and grill or bake.

Nutrition: ~350 calories, 35g protein

Thyroid-Friendly Tip: A fun and colorful way to get your protein and veggies.

13. Stuffed Bell Peppers

Ingredients:

• 2 bell peppers, halved
• 150g cooked ground turkey
• 1/2 cup cooked quinoa
• 1/4 cup tomato sauce

Instructions: Mix turkey, quinoa, and tomato sauce. Stuff into pepper halves and bake at 375°F (190°C) for 25-30 minutes.

Nutrition: ~400 calories, 35g protein

Thyroid-Friendly Tip: A complete meal in a convenient package.

14. Egg Salad with Greek Yogurt

Ingredients:

• 3 hard-boiled eggs, chopped
• 1/4 cup plain Greek yogurt
• 1 tbsp chopped dill
• Salt and pepper to taste

Instructions: Mix all ingredients together. Serve on gluten-free bread or with vegetable sticks.

Nutrition: ~300 calories, 20g protein

Thyroid-Friendly Tip: Eggs are a thyroid superfood, and Greek yogurt adds extra protein and probiotics.

15. Buddha Bowl

Ingredients:

• 1/2 cup cooked quinoa or brown rice
• 1 cup mixed greens
• 1/2 cup roasted sweet potatoes
• 1/2 cup edamame
• 1/2 avocado, sliced
• Lemon-tahini dressing

Instructions: Arrange all ingredients in a bowl.

Nutrition: ~500 calories, 20g protein

Thyroid-Friendly Tip: A customizable bowl that allows you to incorporate a variety of thyroid-friendly foods.

16. Chicken and White Bean Chili

Ingredients:

• 100g cooked chicken, shredded
• 1 cup cannellini beans
• 2 cups chicken broth
• 1/2 onion, chopped
• Spices: cumin, oregano, chili powder

Instructions: Simmer all ingredients in a pot for at least 20 minutes.

Nutrition: ~400 calories, 30g protein

Thyroid-Friendly Tip: Beans are a great source of fiber, which is important for gut health and detoxification.

17. Tuna Salad Stuffed Avocados

Ingredients:

• 1 can (6oz) tuna, drained
• 1/4 cup plain Greek yogurt
• 1/4 cup chopped celery
• 1 avocado, halved and pitted

Instructions: Mix tuna, Greek yogurt, and celery. Spoon into avocado halves.

Nutrition: ~450 calories, 40g protein

Thyroid-Friendly Tip: A high-protein, high-fat meal that will keep you full and satisfied.

Dinner Recipes

1. Moroccan Chicken Stew

Ingredients:

• 150g chicken breast, cubed
• 1/2 sweet potato, cubed
• 1/2 cup chopped mushrooms
• 1/2 cup cauliflower florets
• 1 cup chicken broth
• 1/4 cup coconut cream
• Spices: turmeric, cumin, cinnamon, ginger

Instructions: Sauté chicken and vegetables with spices. Add chicken broth and simmer until vegetables are tender. Stir in coconut cream and heat through.

Nutrition: ~450 calories, 35g protein

Thyroid-Friendly Tip: This stew is rich in anti-inflammatory spices like turmeric, which contains curcumin, a compound that has a protective effect on the thyroid [1].

2. Creamy Shrimp Vegetable Skillet

Ingredients:

• 150g shrimp
• 1 cup asparagus, chopped
• 1 cup spinach
• 1/4 cup coconut milk

Instructions: Sauté shrimp and asparagus until shrimp is pink and asparagus is tender-crisp. Stir in spinach and coconut milk and heat through.

Nutrition: ~350 calories, 30g protein

Thyroid-Friendly Tip: Shrimp is a fantastic source of iodine and selenium, two minerals that are essential for thyroid hormone production [1].

3. Thai Basil Cauliflower Fried Rice with Chicken

Ingredients:

• 150g chicken breast, diced
• 2 cups cauliflower rice
• 1/2 cup fresh basil leaves
• 2 tbsp coconut aminos

Instructions: Sauté chicken until cooked through. Add cauliflower rice and cook until tender. Stir in basil and coconut aminos.

Nutrition: ~400 calories, 35g protein

Thyroid-Friendly Tip: Cauliflower is a low-carb alternative to rice and is a good source of vitamin C, which may help improve thyroid hormone levels [1].

4. Korean Glass Noodle Recipe with Ground Beef

Ingredients:

• 100g ground beef
• 1 cup cooked sweet potato glass noodles
• 1/2 cup sliced cucumbers
• 1/2 cup shredded carrots
• Honey-ginger sauce

Instructions: Cook ground beef until browned. Toss with noodles, vegetables, and sauce.

Nutrition: ~500 calories, 30g protein

Thyroid-Friendly Tip: The vegetables in this dish are a good source of vitamin A, which is essential for thyroid hormone regulation [1].

5. Simple Chicken Bacon Pasta Salad

Ingredients:

• 100g cooked chicken, shredded
• 2 slices of bacon, cooked and crumbled
• 1 cup cooked sweet potato glass noodles
• 1/2 cup sliced cucumbers
• 1/4 cup chopped purple cabbage

Instructions: Toss all ingredients with a creamy dressing of your choice (e.g., made with avocado or Greek yogurt).

Nutrition: ~550 calories, 35g protein

Thyroid-Friendly Tip: This salad is a great way to use up leftover chicken and is perfect for a light yet satisfying dinner [1].

6. AIP Bierocks Recipe (German Stuffed Beef Rolls)

Ingredients:

• Dough: yuca root, coconut flour
• Filling: 100g ground beef, 1/2 cup chopped cabbage

Instructions: Prepare dough according to an AIP-friendly recipe. Fill with cooked beef and cabbage mixture. Bake until golden brown.

Nutrition: ~450 calories, 25g protein

Thyroid-Friendly Tip: This recipe is free of common allergens like gluten and dairy, and the cassava flour used in the dough is a good source of resistant starch for gut health [1].

7. Chicken Kelaguen (Chamorro specialty)

Ingredients:

• 150g grilled chicken, finely chopped
• 1/4 cup coconut flakes
• 2 tbsp lemon juice
• 1/4 cup chopped green onions

Instructions: Mix all ingredients together. Let marinate for at least 30 minutes before serving.

Nutrition: ~350 calories, 35g protein

Thyroid-Friendly Tip: A flavorful and refreshing dish that is low in carbs and free of common allergens [1].

8. Shepherd’s Pie (with Plantain Topping)

Ingredients:

• Filling: 150g ground beef, 1/2 cup chopped carrots and parsnips
• Topping: 1 large green plantain, boiled and mashed

Instructions: Cook beef and vegetables. Top with mashed plantain and bake until heated through.

Nutrition: ~500 calories, 30g protein

Thyroid-Friendly Tip: This nightshade-free version of shepherd’s pie uses plantains instead of potatoes, which are a good source of resistant starch [1].

9. Rainbow Chard with Sweet Potatoes and Mushrooms

Ingredients:

• 2 cups chopped rainbow chard
• 1/2 sweet potato, cubed and roasted
• 1 cup sliced mushrooms, sautéed
• 1/2 avocado, sliced

Instructions: Combine all ingredients in a bowl. Can be served with a protein of your choice.

Nutrition: ~350 calories, 10g protein (add a protein source to increase protein content)

Thyroid-Friendly Tip: Chard and sweet potatoes are rich in vitamin A, which helps the body absorb iodine [1].

10. Baked Cod with Roasted Asparagus and Cherry Tomatoes

Ingredients:

• 150g cod fillet
• 1 cup asparagus spears
• 1/2 cup cherry tomatoes
• Lemon slices, olive oil, herbs

Instructions: Place all ingredients on a baking sheet, drizzle with olive oil, and season with herbs. Bake at 400°F (200°C) for 15-20 minutes.

Nutrition: ~350 calories, 30g protein

Thyroid-Friendly Tip: Cod is an excellent source of iodine, a crucial mineral for thyroid hormone production.

11. Turkey Meatballs with Zucchini Noodles

Ingredients:

• 150g ground turkey
• 1 egg
• 1/4 cup gluten-free breadcrumbs
• 2 cups zucchini noodles
• 1/2 cup marinara sauce

Instructions: Mix turkey, egg, and breadcrumbs to form meatballs. Bake or pan-fry until cooked through. Serve over zucchini noodles with marinara sauce.

Nutrition: ~450 calories, 40g protein

Thyroid-Friendly Tip: A lighter, low-carb version of spaghetti and meatballs.

12. Beef and Broccoli Stir-fry

Ingredients:

• 150g sliced beef sirloin
• 2 cups broccoli florets
• 2 tbsp coconut aminos
• 1 tsp sesame oil

Instructions: Stir-fry beef until browned. Add broccoli and stir-fry until tender-crisp. Add coconut aminos and sesame oil.

Nutrition: ~450 calories, 35g protein

Thyroid-Friendly Tip: A quick and easy stir-fry that is packed with protein and nutrients.

13. Sheet Pan Chicken with Brussels Sprouts and Sweet Potatoes

Ingredients:

• 150g chicken breast
• 1 cup Brussels sprouts, halved
• 1/2 sweet potato, cubed
• Olive oil, herbs

Instructions: Toss all ingredients with olive oil and herbs. Spread on a baking sheet and roast at 400°F (200°C) for 25-30 minutes.

Nutrition: ~500 calories, 40g protein

Thyroid-Friendly Tip: A simple and delicious one-pan meal.

14. Lentil Shepherd’s Pie

Ingredients:

• Filling: 1 cup cooked lentils, 1/2 cup mixed vegetables
• Topping: 1 large sweet potato, boiled and mashed

Instructions: Prepare lentil and vegetable filling. Top with mashed sweet potato and bake until heated through.

Nutrition: ~400 calories, 20g protein

Thyroid-Friendly Tip: A hearty and satisfying vegetarian dinner.

15. Blackened Salmon with Mango Salsa

Ingredients:

• 150g salmon fillet
• Blackening seasoning
• Mango salsa: 1/2 cup diced mango, 1/4 cup diced red onion, 1/4 cup chopped cilantro, lime juice

Instructions: Season salmon with blackening seasoning and pan-sear until cooked through. Top with mango salsa.

Nutrition: ~450 calories, 35g protein

Thyroid-Friendly Tip: The combination of spicy salmon and sweet mango salsa is a flavor explosion.

16. Stuffed Acorn Squash with Quinoa and Sausage

Ingredients:

• 1 acorn squash, halved and seeded
• 100g ground sausage
• 1/2 cup cooked quinoa
• 1/4 cup chopped cranberries
• 1/4 cup chopped pecans

Instructions: Roast acorn squash until tender. Fill with a mixture of cooked sausage, quinoa, cranberries, and pecans.

Nutrition: ~550 calories, 30g protein

Thyroid-Friendly Tip: A perfect fall dinner that is both nutritious and delicious.

17. One-Pan Lemon Herb Chicken and Veggies

Ingredients:

• 150g chicken thighs
• 1 cup mixed vegetables (broccoli, carrots, bell peppers)
• Lemon slices, fresh herbs (rosemary, thyme)
• Olive oil

Instructions: Toss all ingredients with olive oil, lemon juice, and herbs. Spread on a baking sheet and roast at 400°F (200°C) for 25-30 minutes.

Nutrition: ~500 calories, 35g protein

Thyroid-Friendly Tip: A simple and flavorful meal that is easy to clean up.

Snack Recipes

1. Spiced Brazil Nuts

Ingredients:

• 1 cup Brazil nuts
• 1 egg white
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• Pinch of salt

Instructions: Whisk egg white with a little water. Toss with Brazil nuts and spices. Bake at 300°F (150°C) for 30-40 minutes.

Nutrition: ~200 calories, 5g protein per 1/4 cup serving

Thyroid-Friendly Tip: Brazil nuts are one of the best sources of selenium, a mineral that is essential for thyroid function. Just 2-3 nuts per day can meet your daily selenium needs [1].

2. Dark Chocolate and Cherries

Ingredients:

• 1/4 cup dark chocolate (70% or higher)
• 1/2 cup fresh or frozen cherries

Instructions: A simple and delicious pairing.

Nutrition: ~250 calories, 3g protein

Thyroid-Friendly Tip: Dark chocolate is rich in antioxidants and magnesium, while cherries have anti-inflammatory properties [1].

3. Frozen Yogurt Bites

Ingredients:

• 1 cup plain Greek or Icelandic yogurt

Instructions: Drop spoonfuls of yogurt onto a parchment-lined baking sheet and freeze until solid.

Nutrition: ~100 calories, 15g protein per 1/2 cup yogurt

Thyroid-Friendly Tip: A refreshing and protein-packed snack. Choose a yogurt with no added sugar [1].

4. Veggie Nachos

Ingredients:

• Sliced bell peppers, zucchini, or radishes
• 1/4 cup cooked ground turkey
• 2 tbsp guacamole
• 1 tbsp sour cream or Greek yogurt

Instructions: Arrange vegetables on a plate and top with turkey, guacamole, and sour cream.

Nutrition: ~250 calories, 15g protein

Thyroid-Friendly Tip: A low-carb, high-protein alternative to traditional nachos [1].

5. Almonds

Ingredients:

• 1/4 cup raw or roasted almonds

Instructions: A simple and portable snack.

Nutrition: ~200 calories, 7g protein

Thyroid-Friendly Tip: Almonds are a good source of magnesium, which is important for the conversion of T4 to T3 [1].

6. Apple Towers

Ingredients:

• 1 apple, cored and sliced into rounds
• 2 tbsp almond butter
• 1 tbsp chopped walnuts
• 1 tbsp shredded coconut

Instructions: Layer apple slices with almond butter, walnuts, and coconut.

Nutrition: ~350 calories, 10g protein

Thyroid-Friendly Tip: A fun and creative way to enjoy a classic snack [1].

7. Sweet Potato Fries

Ingredients:

• 1 sweet potato, cut into fries
• 1 tbsp olive oil
• Salt, pepper, and other seasonings

Instructions: Toss sweet potato fries with olive oil and seasonings. Bake at 450°F (230°C) until tender.

Nutrition: ~200 calories, 3g protein

Thyroid-Friendly Tip: Sweet potatoes are a good source of vitamin A and complex carbohydrates [1].

8. Fruit Smoothie

Ingredients:

• 1/2 cup frozen berries
• 1/2 banana
• 1/2 cup unsweetened almond milk
• 1 scoop of protein powder

Instructions: Blend all ingredients until smooth.

Nutrition: ~250 calories, 20g protein

Thyroid-Friendly Tip: A quick and easy way to get a dose of protein and antioxidants [1].

9. Decadent Fruit Bowl

Ingredients:

• 1 cup mixed berries
• 1/4 cup melted dark chocolate
• 1 tbsp chopped nuts

Instructions: Drizzle melted chocolate over berries and top with nuts.

Nutrition: ~300 calories, 4g protein

Thyroid-Friendly Tip: A satisfying and antioxidant-rich snack [1].

10. Homemade Fruit Rollups

Ingredients:

• 3 cups berries
• 1 tbsp honey
• 2 tbsp lemon juice

Instructions: Blend all ingredients until pureed. Spread thinly on a parchment-lined baking sheet and dehydrate in the oven at its lowest setting for 4-6 hours.

Nutrition: ~50 calories, 1g protein per rollup

Thyroid-Friendly Tip: A healthy and homemade alternative to store-bought fruit snacks [1].

11. Tuna in Avocado Boats

Ingredients:

• 1/2 can (3oz) tuna, drained
• 1 tbsp plain Greek yogurt
• 1/4 avocado, halved and pitted

Instructions: Mix tuna and Greek yogurt. Spoon into avocado halves.

Nutrition: ~250 calories, 20g protein

Thyroid-Friendly Tip: A high-protein, high-fat snack that is both filling and nutritious [1].

12. Hard-Boiled Eggs

Ingredients:

• 2 hard-boiled eggs

Instructions: A simple and classic protein-packed snack.

Nutrition: ~150 calories, 12g protein

Thyroid-Friendly Tip: Eggs are a thyroid superfood, rich in iodine, selenium, and protein.

13. Cottage Cheese with Berries

Ingredients:

• 1/2 cup cottage cheese
• 1/4 cup berries

Instructions: Top cottage cheese with berries.

Nutrition: ~150 calories, 15g protein

Thyroid-Friendly Tip: Cottage cheese is an excellent source of protein and selenium.

14. Beef Jerky

Ingredients:

• 1 oz beef jerky (look for a brand with no added sugar or nitrates)

Instructions: A convenient and portable high-protein snack.

Nutrition: ~100 calories, 15g protein

Thyroid-Friendly Tip: Choose grass-fed beef jerky for a higher omega-3 content.

15. Roasted Chickpeas

Ingredients:

• 1 can (15oz) chickpeas, rinsed and dried
• 1 tbsp olive oil
• Spices: paprika, garlic powder, salt

Instructions: Toss chickpeas with olive oil and spices. Roast at 400°F (200°C) for 20-30 minutes, until crispy.

Nutrition: ~200 calories, 10g protein per 1/2 cup serving

Thyroid-Friendly Tip: A crunchy and satisfying snack that is a good source of plant-based protein and fiber.

16. Edamame

Ingredients:

• 1 cup steamed edamame in pods

Instructions: A simple and delicious snack.

Nutrition: ~200 calories, 17g protein

Thyroid-Friendly Tip: Edamame is a good source of protein, fiber, and iron. However, if you have a known soy sensitivity, you may want to choose another option.

17. Protein Bites

Ingredients:

• 1 cup oats
• 1/2 cup protein powder
• 1/2 cup nut butter
• 1/4 cup honey or maple syrup
• 2 tbsp chia seeds

Instructions: Mix all ingredients together and roll into balls.

Nutrition: ~150 calories, 10g protein per bite

Thyroid-Friendly Tip: A perfect make-ahead snack for a quick energy boost.

References

[1] Paloma Health. (2022, January 3). How Protein Impacts Thyroid Hormones. https://www.palomahealth.com/learn/protein-and-its-effect-on-hormones

[2] Tin, P. (2025, August 5). 5 Thyroid Breakfast Recipes for Women 35+. Dr. Pearl Tin. https://www.drpearltin.com/blog/thyroidbreakfastrecipes

[3] Brighten, J. (2024, March 27). Breakfast with 30 grams of Protein for Hormone Balance. Dr. Brighten. https://drbrighten.com/breakfast-with-30-grams-of-protein/

[4] Healthline. (2024, August 27). Hypothyroidism Diet: Foods to Eat, Avoid, and Meal Plan Ideas. https://www.healthline.com/nutrition/hypothyroidism-diet

[5] NP Thyroid. (n.d.). Protein-Packed Foods to Support Thyroid Health. https://npthyroid.com/tipsresource/protein-packed-foods-to-support-thyroid-health/

[6] NP Thyroid. (n.d.). Easy Thyroid-Friendly Lunches: Nutrient-Packed Recipes. https://npthyroid.com/tipsresource/thyroid-friendly-lunch-solutions/

[7] Paloma Health. (2022, July 5). 9 Thyroid-Healthy Recipes To Shake Up Your Dinner Routine. https://www.palomahealth.com/learn/thyroid-healthy-dinner-recipes

[8] Paloma Health. (2022, January 21). 11 Delicious Snacks for Thyroid Health. https://www.palomahealth.com/learn/11-delicious-snacks-for-thyroid-health