14-Day Meal Plan For Hypothyroidism and Weight Loss – Week 2


[Last updated 5th November, 2018]

This is the second week of The 14-Day Meal Plan For Hypothyroidism and Weight Loss.

It is fundamental that you start with Week 1 first.

As with the first week, you can follow the meal plan exactly or choose the meals you enjoy most and add them into your current eating pattern.

The 14-Day Meal Plan For Hypothyroidism and Weight Loss. Repin and then click through to see all the juicy detailshttps://trello.com/c/ZTzPBA81/684-hide-pinterest-images

Hypothyroid Meal Plan – Day #8 Monday

14-Day Meal Plan For Hypothyroidism and Weight Loss - Day 8. Repin and then click through to see more

Breakfast: Gluten-free toast with eggs over-easy.

Remember only have breakfast at least 1 hour after taking thyroid hormone.

Lunch: Fresh Spring (Rice-Paper) Rolls.

Dinner: Thai Chicken Deliciousness + rice to serve. Use frozen peas or swap for another vegetable.

Snack: 2-3 Brazil nuts.


Hypothyroid Meal Plan – Day #9 Tuesday

14-Day Meal Plan For Hypothyroidism and Weight Loss - Day 9. Repin and then click through to see more

Breakfast: Chocolate Peanut Butter Smoothie. If you have a blender then smoothies are a quick and delicious breakfast. I recommend almond milk over regular as it has far less calcium (for those taking thyroid hormone in the morning). All-natural peanut butter (usually at least 95% peanuts) is the healthiest choice, but it’s thick!

Lunch: Gluten-free sandwich with tinned tuna (or your favourite sandwich topping).

Dinner: Low Carb Zucchini Lasagna. Swap tomato sauce for canned diced tomatoes. Consider adding in eggplant and mushrooms too, and gluten-free pasta sheets if you miss your pasta.

Snack: 1 cup of carrot and cucumber sticks + cottage cheese or hummus (DIY Spicy Peanut Butter Hummus).

Hypothyroid Meal Plan – Day #10 Wednesday

14-Day Meal Plan For Hypothyroidism and Weight Loss - Day 10. Repin and then click through to see more

Breakfast: Coconut Breakfast Quinoa. Make a big batch of this for leftovers, and swap nuts in for coconut flakes. Coconut milk can also be swapped for any milk type.

Lunch: Tuna and Cannellini Bean Salad. Easy and full-flavoured, this salad gets better the day after as the flavours develop.

Dinner: Chicken Broccoli Rice Skillet.

Snack: 1-2 handfuls of roasted cashews or almonds (30-50 grams). Roasted eliminates anti-nutrients.

Hypothyroid Meal Plan – Day #11 Thursday

14-Day Meal Plan For Hypothyroidism and Weight Loss - Day 11. Repin and then click through to see more

Breakfast: Choose your favourite

Lunch: Banana Peanut Butter Chia Seed Pudding. Nutritious, delicious, keeps you feeling full.

Dinner: Veggie Lasagna Stuffed Portobello Mushrooms + rice to serve. Stuffed mushrooms are a delicious alternative to meat dishes.

Snack: 2-3 Brazil nuts.


Hypothyroid Meal Plan – Day #12 Friday

14-Day Meal Plan For Hypothyroidism and Weight Loss - Day 12. Repin and then click through to see more

Breakfast: Strawberry Banana Smoothie. Uses coconut milk, and you can swap strawberries for another fruit or berry.

Lunch: Choose your favourite or leftovers.

Dinner: Chicken Nachos. Anything corn-based is gluten free, so that includes corn chips and corn tortillas. Start to add in some leftover vegetables you have.

Snack: 1 cup of carrot and cucumber sticks + cottage cheese or hummus.

Hypothyroid Meal Plan – Day #13 Saturday

14-Day Meal Plan For Hypothyroidism and Weight Loss. Day #13. Click through to see more


Breakfast: Choose your favourite.

Lunch: One-Pot Mexican Beef Skillet with Quinoa. Can make use of several spices in place of taco seasoning if you have them. Have with corn chips if you still have leftovers from Day 12.

Dinner:  Choose your favourite / leftovers / eating out.

Snack: 200g (7oz) plain Greek yoghurt + ½ large banana (or small banana).

Hypothyroid Meal Plan – Day #14 Sunday

14-Day Meal Plan For Hypothyroidism and Weight Loss - Day 14. Repin and then click through to see more

Breakfast: Roasted Chilli Frittata. A Jamie Oliver recipe that blackens the chillies to calm the heat and releases their sweetness. If you have other leftover vegetables, throw them in.

Lunch: Choose your favourite / leftovers / eating out

Dinner: Bibimbap Nourishing Bowl. Bibimbap literally means “mixed rice” in Korean, and is a signature dish packed with veggies, a protein source and topped with a sunny side up egg. Add in any other leftover vegetables or meat you have, and feel free to sub in white rice for brown.

Snack: 1 banana


Bonus snack ideas

Additional healthy treats and snack ideas… because life happens:

Want the shopping list to print?

To make it easy for you, I’ve compiled all the ingredients for each week of the Hypothyroid Meal Plan into a shopping list . You can then save it to your phone or print it out:

If you have any questions or feedback please leave a comment or send me an email.

About Joe Leech, Dietitian (MSc Nutrition & Dietetics)

Joe Leech is a university-qualified dietitian from Australia.

He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011.

Learn more about him on the About page

31 responses to “14-Day Meal Plan For Hypothyroidism and Weight Loss – Week 2”

  1. I am allergic to: wheat, cow dairy, soy, onion, kidney beans, carrageenan and I have hypothyroid. I am 70 and I exercise, also no one believes I’m 70 (no cosm work done). I have gained 10 lbs. my gastro doc told me to go on a paleo diet because it’s no grains. I have been on GF. Still not feeling great allergic to mold and getting allergy shots. Memory issues. Which diet do you recommend?

  2. Wonderful site you hasve here buut I waas curious if you knew of any community forums that civer the same topics discussed here?
    I’d really lile to be a part of group where I can get suggestions from other knowledgeable individuals that share the same
    interest. If you have any suggestions, please let me know.

  3. Hi Joe,

    I have been on the Hypothyroid diet for 1 week and have noticed a difference in the reduction of inflammation of my joints which is brilliant.

    However I am still to lose any weight!! I know it is particularly hard for hypothyroid persons to lose weight and am ready to start exercising more regularly as I feel more energetic, what exercise would you recommend to burn the most calories for those such as myself?

    My thanks in advance
    Gerry in London

      • I totally agree with Joe on that one. All my friends, myself including, have been becoming frustrated and demotivated after they didn’t see any weight changes in a first 2 weeks. I had to force one of my friends to keep up with her diet plan. And what do you know! After 3rd week of nothing happening on the scale, finally she started literally melting down. And after she noticed those changes she began to glow. And that feeling of happiness helps you to continue losing those hideous extra pounds. As Joe said – once a month. Much better way to see the changes is on your clothes. When you see that your clothes from being tight becomes loose, then you’ll know that you’re on the right track. Thanks Joe.

  4. I can’t get week one to load on my computer. Has the page been taken down, or is there some other kind of problem with it? Every time I try to navigate to it, whether through my favorites list, from links within this website, or through Google searches, is comes up with an error message.

  5. HI there, can you send me the 14 day plan please? I hope that this will help me. Really promising reviews.
    Kind regards Rachel

  6. I would not be having eggs for breakfast an hr after my thyroxine… Or any other foods or drink containing cacium. My diet book and the pharmacist says at least a four hour gap…

  7. HI,
    I have been trying to get the email with the grocery lists, but it hasn’t worked. Can you please email me the grocery lists?

  8. I am a very picky eater so I am definitely taking and choosing some recipes over the others but there are many different ones I think I would like! Ive also been in a big cooking mood this month so I hope that stays while I try a bunch of these!
    Having trouble with the shopping list tho.

  9. Hello Joe,
    I have to say, I am impressed and this is what I have been looking for, for two years now. my Doctor and I, am in the midst of finding a level of hormone replacement that works. I have gained 75lbs since my thyroids have been malfunctioning. I have always exercised after my last child five years ago and simultaneously found out that I had severe pronation (flat feet) which caused shin splints, knee, and hip problems at the same time I was diagnosed with hypothyroidism. Which also causes hip and knee problem as well (by way of joint and muscle pain). It was becoming frustrating for me to find a diet that would keep my hypothyroid at bay (not interested in losing weight, came from a size zero to a twelve, I am happy) but I have a gut. I am interested in controlling my thyroids, leaking gut, and high blood pressure. I found your recipes and ready-made shopping list to by awesome! There are only a few items I do not care for and if you have any suggestions for replacements that would be great. The first one is the peanut butter smoothie and the other is the coconut and quinoa cereal. I like quinoa but not coconut. Also, what are your suggestions on Soy anything? I am getting conflicting information about soy and thyroid disease.

  10. I’m curious what the servings are on this diet. I plugged in one serving of each of the recipes on day one and only got like 900 calories, under 800 for day too. Are the calories supposed to be so restricted? Also is there any help for recipes after the 14 days? What should you aim for calorie and macros wise?

  11. Hello, I’ve had hypothyroidism for a few year now and have done some research about foods to eat & avoid. Isn’t raw spinach a goitrogen which further depresses the thyroid function. Same with broccoli. Peanut butter is also listed as a ‘to avoid’ food. Does this diet still work regardless?

  12. I love how creative each meal is! I have had my thyroid removed about 4 months ago, and find eating what I used to just doesnt agree with me anymore. Also still trying to get my thyroid hormone on the right level, which seems to be a battle, but I am looking forward to these meals which I am sure are going to assist alot. Also cutting out all the high-carb goodies which just don’t agree with me at all anymore.Thank you for the time put into this.

  13. Hi Joe, not sure if you still reply to things here, but this is the only way to find out ☺️I’m just starting on the 14 day meal plan, love the look of the recipes, really enjoyed my Greek yogurt tuna salad, for lunch and dinner today…..still trying to organize my shopping list! I was wondering if it’s ok to use gluten free oats for breakfast or if they’re too high in carbs? Likewise is oatmilk an ok alternative to almond sometimes?
    Thanks for a great website! ??

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