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Astonishingly

Delicious 3-Day
Hypothyroidism
Meal Plan
A freebie from Carob Cherub

Sara Binde
www.carobcherub.com
Hypothyroidism Meal Plan
Thanks for downloading the PDF version of my hypothyroidism meal plan. I can’t
wait for you to try the recipes and feel invigorated with health. It’s true what they say:
nothing tastes as good as healthy feels!

Contents
Hypothyroid Meal Plan Outline .................................................................................. 2
Day One Breakfast: Carrot Cake Smoothie Bowl ..................................................... 3
Day One Lunch: Ready Freddy Vegetable Soup + Simple Mediterranean Salad ... 3
Day One Dinner: Easy Mexican Black Beans with Greens ...................................... 4
Day Two Breakfast: Buffalo Cauliflower and White Beans....................................... 4
Day Two Lunch: All-In-One Lentil and Green Pea Salad ......................................... 5
Day Two Dinner: Vegan Mushroom & Pinto Bean Burgers with Omega-3 Cilantro
Pesto .......................................................................................................................... 5
Day Three Breakfast: Barbeque Carrots and White Beans ..................................... 6
Day Three Lunch: Updated Back on Track Chickpea and Bulgur Salad ................. 7
Day Three Dinner: Warm Rainbow Asian Bok Choy and Mushroom Salad ............ 8
Bonus Recipe: Sweet Pine and Apple Salad ............................................................ 8
Enhancing This Meal Plan ......................................................................................... 9

© Carob Cherub 2018


Hypothyroid Meal Plan Outline
Day 1:
Breakfast: Carrot Cake Smoothie Bowl. This smoothie bowl is a sweet and
creamy breakfast option that also helps you lose weight.
Lunch: Ready Freddy Vegetable Soup + Simple Mediterranean Salad. Both the
soup and salad are incredibly simple to prepare. They rely on frozen produce and
easy-to-find ingredients to make lunch a breeze.
Dinner: Easy Mexican Black Beans Salad. I’ve made my Mexican black beans into
a salad by adding a base of greens. Choose whatever greens you have on hand.
Butter lettuce is one of my favorites.
Day 2:
Breakfast: Buffalo Cauliflower and Beans. This breakfast bowl with a kick is from
my blog post, What Does a Model Eat in a Day for Breakfast? The memorable flavor
and fibrous cauliflower fills you and power you through your morning.
Lunch: All-In-One Lentil and Green Pea Salad. This salad was inspired by my All-
In-One Brown Rice Salad. But instead of rice, the recipe features earthy lentils and
sweet green peas.
Dinner: Vegan Mushroom & Pinto Bean Burgers and Omega-3 Cilantro Pesto.
Who doesn’t love a messy burger? I had to include one in my meal plan for
hypothyroidism. I’ve replaced the bun with greens to avoid grains.
Day 3:
Breakfast: Barbeque Carrots and Beans. This is a spin-off of the breakfast from
day two. Sometimes I’d run out of cauliflower, so I’d have to switch over to carrots.
Feel free to use either or both veggies.
Lunch: Back on Track Chickpea and Bulgur Salad. This ‘back on track’ salad has
morphed significantly since I was inspired from a recipe from Oh She Glows. I made
it lighter and more filling by serving it on a bed of lettuce.
Dinner: Warm Rainbow Asian Bok Choy and Mushroom Salad. Have you heard
of bok choy? If not, discover and love this Asian green in this tasty dinner salad.
If you fall in love with one recipe, feel free to repeat it for another day. The recipes
begin on the next page

© Carob Cherub 2018


Day One Breakfast: Carrot Cake Smoothie Bowl
Ingredients:
• 1 cup cooked white beans (no/low sodium)
• 2 ripe medium bananas (12-14 oz.)
• ½ cup water
• 1 medium carrot
• ¼ tsp ginger
• ¼ tsp cinnamon
Preparation:
Add the white beans, one banana, the water and the carrot to a blender or food
processor. Blend until it’s smooth and creamy. This is the base for your smoothie
bowl.
Slice up the remaining banana for the smoothie bowl.
Pour the blended smoothie bowl base into a bowl. Top with banana and any other
spices/seasonings. Then enjoy!
Day One Lunch: Ready Freddy Vegetable Soup + Simple Mediterranean Salad
Ingredients:
• 1 can diced tomatoes (no salt added, 14 oz.)
• 2 oz. frozen spinach
• ½ lb. frozen green beans
• 3.5 oz. frozen or canned corn
• 1 medium/large carrot, grated
• 1 tsp dry oregano
• 1 tsp garlic powder
• 1 tsp paprika
• 1 tbsp basil
• 2 cups water/stock
• 2 cups lettuce blend
• ¼ c fresh parsley, finely chopped
• 2 ripe roma tomatoes, diced
• 1 tbsp flax seed
• 2 tbsp red wine vinegar
• 2-4 tbsp water
• Black pepper, to taste
Preparation
Add ingredients from the canned tomatoes through basil into a medium saucepan.
Cover the ingredients with the liquid. Place the saucepan on high heat, cover with a
lid and bring it to a boil. Once boiling, turn down the mixture to allow it to simmer.
Simmer the soup for 10 minutes, stirring occasionally.
After 10 minutes, uncover the soup. Allow the soup to cook for 10 minutes. Then turn
the heat off and allow the soup to cool while you prepare the salad.
For the salad: add the lettuce blend to a bowl. Top with chopped parsley and diced
tomatoes. In a separate bowl, whisk together the flax, vinegar and water. Drizzle the
salad with the dressing.

© Carob Cherub 2018


Enjoy the soup and salad together.
Day One Dinner: Easy Mexican Black Beans with Greens
Ingredients:
• 1 can diced tomatoes (no salt added, 14 oz.)
• 1 carrot, grated
• 1 cup black beans soaked in 2 cups water overnight*
• ½ onion, diced
• ½ tbsp minced garlic
• 1 tbsp dry parsley flakes
• 1 tbsp vinegar (your choice)
• 2 tsp paprika
• 2 tsp cumin
• 1 tsp oregano flakes
• ½ tsp chili flakes (or to taste)
• ½ tsp chili powder (or to taste)
• ¼ tsp black pepper (or to taste)
• Salad greens
Preparation
Prepare all the ingredients as noted. Add the ingredients to a medium-large pressure
cooker. Mix the ingredients and secure the lid.
Pressure cook the mixture for 3 minutes. After 8 minutes, quick release the cooker to
remove from pressure.
To enjoy, plate as many salad greens as you want and top with 1-1 ½ cups of your
Mexican Black Bean recipe. Feel free to add more veggies to your salad.
*No pressure cooker? Replace the beans with 2 cans of canned beans (no salt added) and simmer
everything for 15 minutes. You may need to add more water to the mixture.

Day Two Breakfast: Buffalo Cauliflower and White Beans


Ingredients:
• 3.5 oz. raw cauliflower
• 1.5 oz. tomato paste
• ½ tsp paprika
• ½ tsp cumin
• Black pepper (to taste)
• Chili powder (to taste or omit)
• Dash of turmeric
• ½ cup water
• 1 cup white beans* (no/low sodium)
• 1 tbsp sunflower seeds
Preparation
Begin by chopping the cauliflower into medium, bite-sized pieces.
Next combine the tomato paste, spices and water in a medium saucepan. Stir/whisk
the mixture to thin out the tomato paste.

© Carob Cherub 2018


Add the cauliflower and stir with a large spoon to coat. Turn heat on high to bring the
sauce to boiling. Once the mixture is boiling, turn down the heat to allow the mixture
to simmer.
Cook the cauliflower until al dente, around 7-10 minutes. Remove from heat.
Warm the beans in the microwave for 1 minute, or until warmed. Then serve with the
cauliflower and sprinkled with sunflower seeds.
*Feel free to replace the beans with your favorite legume. Black beans and chickpeas are my favorite
alternatives.

Day Two Lunch: All-In-One Lentil and Green Pea Salad


Ingredients:
• 1 cup frozen peas
• 7 oz. fresh mushrooms, sliced
• ½ c onion, diced
• 3 cups cooked lentils (no/low sodium)
• ½ red bell pepper, diced
• 3 tbsp dry parsley flakes
• 2 tsp ground cumin
• 2 tbsp white wine vinegar
• 2 tbsp lemon juice
• Black pepper (to taste)
• 4 cups spinach
• 2 tbsp flaxseeds, ground
Preparation
Begin by adding the frozen peas to a medium stovetop pan and turn to medium-high
heat. Stir frequently to prevent sticking and burning. When the green peas are warm,
add the fresh mushrooms and onions.
Continue to cook the peas, onion and mushrooms on medium heat until the
mushrooms start to release their juice. Then add the rest of the ingredients except
the spinach and flax. Heat the mixture until it’s thoroughly warmed.
One serving of this recipe is 2 cups of spinach topped with half of the lentil mixture
and half the flax. Enjoy warm or cold.
Day Two Dinner: Vegan Mushroom & Pinto Bean Burgers with Omega-3 Cilantro
Pesto
Ingredients for Cilantro Pesto:
• 3 tbsp ground flax seeds
• 6 tbsp water
• 1 tbsp apple cider vinegar
• ¼ c fresh cilantro, chopped
• 1 tbsp dry parsley flakes
21 tsp dry basil flakes
• 1/4 tsp cumin
• 1/8 tsp black pepper

© Carob Cherub 2018


Preparation for Cilantro Pesto
Add all the ingredients to a mini blender and blend until smooth. The sauce will
thicken as it stands, so feel free to add extra water or vinegar for a thinner sauce.
Enjoy on your Vegan Mushroom and Pinto Bean Burgers or another recipe of your
choice. This makes a delicious salad dressing, too!
Ingredients for Bean Burgers:
• 1 medium carrot, roughly chopped
• 3 oz. fresh mushrooms, roughly chopped
• 1/4 cup sunflower seeds
• 2 cups cooked pinto beans
• ½ tbsp dry parsley flakes
• ½ tsp dry oregano flakes
• ½ tsp paprika
• ¼ tsp mustard powder
• ¼ tsp cumin
• ¼ tsp turmeric
• ¼ tsp ground black pepper
• Large salad greens, to serve (e.g. collards or romaine lettuce)
Preparation for Bean Burgers:
Add the carrot and sunflower seeds to a food processor and blend until they’re finely
chopped. Add the mushrooms and do the same to them.
Add 1 cup of beans and the spices to the food processor. Process until it’s mostly
smooth. Depending on the size of your food processor, it can take anywhere from 4-
7 minutes.
Transfer the mixture in the food processor to a large bowl. Add the remaining beans
and mix the two together until homogenous. Form 4 bean burgers. Refrigerate until
needed, but at least 30 minutes.
When ready, cook the burgers at 350° F (180° C) for 30 minutes, flipping halfway
through. You can also cook them in a nonstick fry pan on medium heat or on a
barbeque grill.
To enjoy, place a bean burger in a large leaf of salad greens. Then top with pesto
and then encase the bean burger in the leaf. One serving is two bean burgers and
half of the cilantro pesto.
Day Three Breakfast: Barbeque Carrots and White Beans
Ingredients:
• 4 oz. raw carrots
• 1.5 oz. tomato paste
• ½ tbsp carob/cocoa powder
• ½ tsp cinnamon
• ½ tsp ginger
• Black pepper (to taste)
• Dash of turmeric
• Dash of nutmeg
• 1 packet Splenda (or a finely chopped date)

© Carob Cherub 2018


• ½ cup water
• 1 cup white beans* (no/low sodium)
• 1 tbsp sunflower seeds
Preparation
Begin by chopping the carrot into medium, bite-sized pieces. Remove the stems as
necessary.
Next combine the tomato paste, spices, Splenda and water in a medium saucepan.
Stir/whisk the mixture to thin out the tomato paste.
Add the carrots and stir with a large spoon to coat. Turn heat on high to bring the
sauce to boiling. Once the mixture is boiling, turn down the heat to allow the mixture
to simmer.
Cook the carrots until al dente, around 7-10 minutes. Remove from heat.
Warm the beans in the microwave for 1 minute, or until warmed. Then serve with the
carrots and sprinkled with sunflower seeds.
*Feel free to replace the beans with your favorite legume. Black beans and chickpeas are good
alternatives.

Day Three Lunch: Updated Back on Track Chickpea and Bulgur Salad
Ingredients
• 2/3 cup dry bulgur
• 1 can chickpeas, drained (no/low sodium)
• 2 cups water
• 1 cucumber
• 1 red bell pepper
• 1 tomato
• 1 cup fresh parsley
• 2 spring onions
• 1 tsp garlic
• Black pepper, to taste
• 2 tbsp white wine vinegar
• 1 tsp prepared mustard
• 1 tbsp soy sauce
• 2 tbsp lemon juice
• 1 tbsp ground flaxseeds
• Extra greens, to serve
Preparation
In a medium bowl, soak the bulgur in the water until hydrated. Soak it for at least an
hour and up to 24 hours. When the bulgur is fully hydrated, drain the bulgur of
excess water.
Then dice the cucumber, bell pepper and tomato. Add the bulgur through spring
onions to a large bowl and gently stir to distribute ingredients evenly.
In a small separate bowl, whisk together the vinegar, mustard, soy sauce, lemon
juice and flax. Dress the salad with the dressing and serve the salad on a bed of
greens. One serving is half of the recipe.

© Carob Cherub 2018


Day Three Dinner: Warm Rainbow Asian Bok Choy and Mushroom Salad
Ingredients
• 1 pound of bok choy
• 1 ½ cups brown button mushrooms
• 2 medium carrots
• 3 cups shelled, frozen edamame
• ½ purple onion, thinly sliced
• 1 tbsp ginger, fresh and minced
• 2 tsp sweet paprika
• 2 tbsp vegetable stock
• 2 tbsp white wine vinegar
Preparation
Prepare the produce: chop the bok choy into medium, bite-sized pieces; dice the
mushrooms into medium cubes. If possible, use a julienne peeler to form noodles out
of the carrots. If you don’t have a julienne peeler, you can do this by hand or chop
them into different shapes.
Next heat a nonstick fry pan to medium heat. Cook the bok choy, onion, carrots,
ginger and paprika with the stock in a fry pan for around 4 minutes. Cover but stir
frequently. After 4 minutes the bok choy should be partially cooked and starting to
wilt. Add stock by the tablespoon if the mixture is too dry and starts to burn.
Add the mushrooms and vinegar to the pan. Continue to stir the mixture until the
mushrooms and bok choy are cooked through, around 4 more minutes.
Enjoy immediately. One serving is half the recipe.
Bonus Recipe: Sweet Pine and Apple Salad
Ingredients
• 4.25 oz. (120 g) of mixed dark leafy greens
• 1 sweet apple
• 1/2 medium purple onion
• 1 cup pineapple
• ¼ cup fresh parsley, minced
• ¼ cup fresh mint, minced
• 2 tbsp apple cider vinegar
• 1 tbsp water
• 1 tbsp ground flax
• Black pepper to taste
Preparation
Begin by washing the greens, apple, onion, mint and parsley as necessary. Remove
any excess water from the greens and place them in a large salad bowl.
Core the apple then thinly slice the apples and onions. Then add both to the salad
greens. Finely dice the pineapple and add the fruit to the salad.
Mix the vinegar, water and ground flax in a small bowl with a fork. Top the salad with
the mixture. Finish the salad with ground black pepper.

© Carob Cherub 2018


One serving is 1/4th of the recipe.
Tip: make this salad a meal by adding a cup of your favorite legume (e.g. chickpeas,
edamame, navy beans, etc.)
Enhancing This Meal Plan
Meal plans usually tell you what you’re supposed to eat. Unfortunately, not all them
tell you what and how much to drink.
Water is essential for a healthy body. It’s more important for losing weight &
maintaining weight with hypothyroidism. Strive to drink at least 2 liters (8 cups) of
healthy liquid every day. Healthy liquids include water, carbonated water (no added
sugar) and tea. Sweeten or flavor healthy liquids with fruit or zero-calorie
sweeteners. Splenda is my favorite. Avoid sweeteners with empty calories such as
table sugar, maple syrup and honey.
Because hypothyroidism slows down your metabolism and cools your body, I prefer
to drink warm tea. All teas provide nutrition with negligible calories. Hydration is so
important with hypothyroidism. Without it, you may believe you’re hungry when
you’re actually cold or thirsty.
I also recommend 2 basic supplements for those with thyroid issues: iodine and
selenium. I have tried Lugol’s iodine solution and Benevolent liquid iodine. They’re
both good value and quality. For selenium, I eat 1-2 brazil nuts every day. I
recommend you do the same.
Recommended, but optional, supplements include:
• 2000 IU Vitamin D
• 1000 mcg B12
• 50 mg zinc
• 1 soft jell Opti3 Omega-3 EPA & DHA
• 2 750mg calcium carbonate antacids, split between breakfast and dinner
Through my research and experience, I take these to encourage optimum health and
nutritional adequacy. When I eat so few calories, it’s difficult to eat to the level of
nutrients I want to reach.

© Carob Cherub 2018

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