7-Day Meal Plan and Recipes for Easing Hashimoto’s

Part III outlined dietary and supplement guidelines for managing Hashimoto’s symptoms and supporting thyroid health.

Now in Part IV—the final post in our four-part series—we’re tying it all together to translate the big ideas into habits that actually stick. This last installment includes a complete seven-day sample menu, recipe ideas, and a list of nutrient-dense superfoods to help reduce inflammation and balance hormones.

Top Five Hashimoto Super Foods

Full of nutrients and packed full of benefits, these are the top five superfoods from the Hashimoto diet.

1. Brassica Vegetables

Glucosinolates found in cruciferous vegetables, like cabbage, broccoli, cauliflower, kale, and turnips, help increase liver detoxification.

Lightly steaming or fermenting them can counteract their goitrogenic potential in thyroid disease patients since glucosinolates only affect the thyroid’s absorption of iodine in a raw state.

2. Lemon

Lemon juice will help with the production of stomach acid in a sufficient amount before even considering supplementing HCl.

Squeeze a large lemon wedge into an eight-ounce glass of purified water about 20 minutes before a meal to get the full benefits.

3. Organic Berries

Berries are a plentiful source of phytonutrients that act as antioxidants in the body. And since their fibre content is high, they do not cause a spike in blood sugar as other fruits tend to.

I recommend eating various berries, including blackberries, blueberries, raspberries, and strawberries. Blueberries, in particular, are a rich source of myo-inositol, a nutrient shown to improve thyroid function and blood sugar.

4. Brazil Nuts

They are high in protein, fibre and healthy fats and a fantastic source of selenium. Studies support that lower levels of selenium negatively affect thyroid hormone production, so adding these as a snack is a simple hack to maintain good selenium levels.

5. Sprouted Seeds

Flax, hemp, and chia seeds provide alpha-lipoic acid (ALA), a type of omega-3 critical for proper hormonal balance and thyroid function. Seeds are also a great addition to any dish to increase fibre intake.

7-Day Menu Plan (inc. Top Five Super Foods*)

Day 1

• Breakfast: Coconut Yogurt Pot with Fresh Berries*
• Lunch: Kale* and pumpkin seed* tortilla
• Snack: 2-3 Brazil nuts*
• Dinner: Halibut or cod fillet with steamed spinach

Day 2

• Breakfast: Overnight chocolate chia* pudding
• Lunch: Creamy chicken and cabbage* salad
• Snack: Raw Wild Blueberry* Snack Balls
• Dinner: Whole roasted salmon with lemon and herbs on a bed of sweet potato, egg and watercress salad

Day 3

• Breakfast: 1 slice of paleo bread with organic sugar-free almond butter and raw celery or cucumber.
• Lunch: Spinach salad and sliced mushrooms, extra virgin olive oil and lemon* juice with baked chicken breast or fish
• Snack: 2-3 Brazil nuts*
• Dinner: Chicken baked with lemon*, olive oil, and oregano. Serve over 1 cup of spaghetti squash with asparagus spears and sun-dried tomatoes (optional)

Day 4

• Breakfast: Organic coconut milk yogurt with pecans, cinnamon, and stevia
• Lunch: Baked salmon with asparagus and 1/3 cup of chickpeas
• Snack: Raw Wild Blueberry* Snack Balls
• Dinner: Beef Broth with Turmeric, Coconut Cream, and Ginger

Day 5

• Breakfast: Two-egg omelet with spinach, tomatoes, and mushrooms
• Lunch: Broccoli* soup with wild hot smoked trout and rosemary
• Snack: 2-3 Brazil nuts*
• Dinner: Baked salmon, asparagus, and 1/3 cup of wild rice

Day 6

• Breakfast: 1.5 slices of paleo bread and almond butter
• Lunch: Grilled chicken breast with sautéed spinach, mushrooms, and lemon juice
• Snack: Raw Wild Blueberry* Snack Balls
• Dinner: Baked halibut with 1/4 cup of white rice and grilled eggplant

Day 7

• Breakfast: Overnight chocolate chia* pudding
• Lunch: Tuna or salmon salad lettuce wraps with a cup of veggie soup
• Snack: 2-3 Brazil nuts*
• Dinner: Grilled chicken breast over a bed of romaine with avocado, tomato, cucumber, extra virgin olive oil and lemon* juice

Super Food Menu Plan Recipes

Try out these quick and easy recipes that incorporate delicious superfoods.

Coconut Yogurt Pots with Fresh Berries

Serves: 4

Ingredients

• 1 tbsp powdered gelatin
• 5 cups coconut cream
• Seeds of 1 split vanilla pod
• 1 to 2 tbsp honey
• 4 capsules probiotics, or 1 packet of kinetic culture for yogurt
• 1 tbsp lemon juice

Instructions

1. Place 3 tbsp of filtered water in a small bowl, sprinkle on the gelatin and soak for 2 minutes.
2. Place the coconut cream and vanilla seeds in a saucepan and gently heat, stirring with a spoon, over medium-low heat until just starting to simmer (200F). Do not allow it to boil. Immediately remove the pan from the heat. While still hot, stir in the gelatin mixture, add the honey and mix well. Cover the pan with a lid and set aside to cool to lukewarm (100F or less).
3. Pour 1/2 cup of the cooled coconut milk mixture into a sterilised bowl. Open the probiotic capsules. Stir the probiotic powder (or starter culture) and lemon juice into the coconut milk in the bowl. Add the remaining coconut milk and mix well.
4. Pour the coconut milk mixture into a sterilised jar and loosely seal the lid. Ferment in a warm spot for 12 hours at 100 to 105F. To maintain temperature and let the yogurt culture, wrap your jar in a tea towel and place it on a plate with the door shut and the light on in the oven.
5. Once fermented, the yogurt will probably have air bubbles and look like it has separated. Stir the fermented yogurt and refrigerate for at least 5 hours before eating. Store it in the fridge for up to 2 weeks. Serve topped with fresh blueberries, strawberries and raspberries.

Raw Wild Blueberry Snack Balls

For 8 balls:

Ingredients

• 10 Medjool dates pitted
• 1/4 cup raw almonds
• 1/4 cup raw cashews
• 1/3 heaping cup wild blueberries
• 1 tsp vanilla extract
• 1 Tbsp almond butter
• Shredded coconut unsweetened

Instructions

1. Mix the nuts, dates, vanilla and almond butter in the food processor. Then add frozen (not thawed) wild blueberries and process again until well blended.
2. Wet your hands a bit and roll the mixture into tiny balls. Freeze the balls for an hour or so to harden, if needed. Then remove them from the freezer and roll the balls in the coconut shreds in a bowl.
3. For a softer texture, store in an airtight container in the fridge. For a cold serve, store in the freezer.

Beef Broth with Turmeric, Coconut cream, and Ginger

Serves: 3

Ingredients

• 2 cups Beef bone broth – Kettle & Fire or similar
• 1 tbsp finely grated fresh ginger
• 1/2 tsp ground turmeric, plus extra to serve
• 1 cup coconut cream
• Sea salt and freshly ground pepper
• Juice of 1/2 lime
• 1 tsp finely chopped coriander

Instructions

1. Place the broth, ginger, turmeric, and coconut cream in a saucepan and bring to a simmer over medium heat. Cook, occasionally stirring, for 5 minutes to allow the ginger and turmeric to infuse. Season with salt and pepper. Stir in lime juice to taste for a slightly tart broth.
2. Pour the broth into mugs, sprinkle with coriander and a touch more turmeric. Enjoy.

Good Luck!

This menu plan and recipes conclude this series on Hashimoto’s Thyroiditis and the best diet to manage the condition better.