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ALITHEAUHEALTH

Food & everyday nutrition

Thyroid health: a sample day

Everyday meals for an adult with stable, treated hypothyroidism, with medicine timing kept separate from the menu.

This example is for general food planning in stable, treated hypothyroidism. It is not a diet for hyperthyroidism, thyroid cancer treatment or a prescribed low-iodine preparation. Food does not replace thyroid hormone treatment.

Energy
1646 kcal
Protein
74 g
Fibre
45 g

Approximate totals for the measured base menu. Swaps, brands and added ingredients change these values.

Before using this example

  • For adults seeking general meal ideas. Portions and energy needs vary with body size, activity, health and medicines.
  • Children, pregnancy or breastfeeding, an eating-disorder history, kidney disease, advanced liver disease or insulin/sulfonylurea treatment need an individual plan rather than this example.
  • Contains milk, wheat, nuts or soy where listed. Use suitable alternatives for allergies or intolerance; substitutions change the nutrition estimate.

Breakfast · around your prescribed medicine routine

Vegetable broken-wheat breakfast

60 g dry bulgur or broken wheat with 100 g carrot and 50 g spinach.

Cook the grain and vegetables in water until tender, using 5 g oil. Follow your own prescribed interval between thyroid medicine and breakfast.

Possible swap: Use another grain if wheat is unsuitable; do not change medicine timing without advice.

Measured ingredients and estimated nutrition
  • Bulgur / broken wheat (dry weight): 60 g
  • Carrot (raw weight): 100 g
  • Spinach (raw weight): 50 g
  • Olive oil: 5 g

About 302 kcal · 10 g protein · 11 g fibre.

Mid-morning

Dahi, fruit and almonds

150 g low-fat dahi, 150 g apple and 15 g almonds.

Serve plain dahi with fruit and measured nuts. Follow your pharmacist’s instructions on separating food, medicines and supplements.

Possible swap: A suitable dairy-free alternative can be used; check its protein and fortification.

Measured ingredients and estimated nutrition
  • Plain low-fat yogurt / dahi: 150 g
  • Apple with skin: 150 g
  • Almonds: 15 g

About 259 kcal · 11 g protein · 5 g fibre.

Lunch

Roti, dal and vegetables

Two small rotis from 60 g dry atta; dal from 40 g dry lentils; 100 g each spinach and carrot; 100 g plain low-fat dahi.

Cook the lentils until soft. Prepare rotis without added ghee. Cook the vegetables and temper the dal using 5 g oil (about 1 tsp) in total. Use water and small amounts of spices as needed.

Possible swap: Rice can replace roti, but cooked rice and dry flour weights are not interchangeable.

Measured ingredients and estimated nutrition
  • Whole-wheat flour (dry; soft-wheat reference): 60 g
  • Lentils (dry weight): 40 g
  • Spinach (raw weight): 100 g
  • Carrot (raw weight): 100 g
  • Olive oil: 5 g
  • Plain low-fat yogurt / dahi: 100 g

About 511 kcal · 25 g protein · 17 g fibre.

Afternoon

Milk and banana

200 g milk (about 200 ml) and 100 g banana.

Serve without added sugar. This is a snack, not a thyroid supplement.

Possible swap: Use another tolerated snack if dairy is unsuitable.

Measured ingredients and estimated nutrition
  • Plain milk, 2% fat: 200 g
  • Banana (peeled): 100 g

About 189 kcal · 8 g protein · 3 g fibre.

Dinner

Rice and tofu vegetable bowl

140 g cooked brown rice (roughly ¾ cup), 80 g firm tofu, 100 g carrot and 50 g spinach.

Cook the vegetables and tofu using 5 g oil (about 1 tsp). Serve with the measured cooked rice.

Possible swap: Paneer can replace tofu, but use its label to recalculate because fat and energy can differ substantially.

Measured ingredients and estimated nutrition
  • Brown rice (cooked weight): 140 g
  • Firm tofu (calcium-set): 80 g
  • Carrot (raw weight): 100 g
  • Spinach (raw weight): 50 g
  • Olive oil: 5 g

About 384 kcal · 20 g protein · 8 g fibre.

Putting it into practice

  • Follow the medicine schedule given by your prescriber. Food, soy and calcium or iron supplements can affect levothyroxine absorption; ask your pharmacist about the required separation for your product.
  • Do not add iodine, kelp or “thyroid support” supplements on the basis of a meal plan. Excess iodine can be harmful.
  • No blanket ban on grains, soy or vegetables is implied. Individual allergies, medical conditions and prescribed preparation diets take priority.
  • Increase fibre gradually if this is more than you usually eat, and adjust portions to your tolerance.

About this resource

An illustrative menu prepared for Alitheau on 24 September 2026. General guidance checked against the sources below; nutrition estimated from USDA FoodData Central ingredients. No individual assessment or clinician review is implied.

How the nutrition estimates were calculated

USDA FoodData Central values per 100 g were multiplied by the listed edible ingredient weights, then added before rounding. Dry bulgur is a proxy for broken wheat; whole-grain wheat flour is a proxy for atta. Whole dry mung beans are used where specified, not split yellow dal. Brand, variety, cooking losses and household measures vary. Water and small amounts of spices are not counted; all listed oil is counted. This is an estimate, not laboratory analysis.

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