7 Day Hyperthyroidism Diet Meal Plan (PDF & Menu)

Hyperthyroidism is a condition where the thyroid gland produces too much thyroid hormone. It’s sometimes known as an overactive thyroid and often caused by Graves’ disease.

Although a diet isn’t meant to replace medical treatment, what you choose to eat can help manage the symptoms of hyperthyroidism.

This article will cover everything you want to know about what your diet should consist of on a hyperthyroidism diet and offer a sample 7 day menu to follow.

You can jump straight to the sample 7 day plan pdf here.

View 7 Day Hyperthyroidism Diet Plan PDF

Considerations When Eating Hyperthyroidism Diet

No one food will cure hyperthyroidism. However, certain nutrients and minerals can affect the underlying condition. The main ones you should be aware of include:

  • Iodine plays a key role in making thyroid hormones. A low-iodine diet helps to reduce thyroid hormones, whereas too much iodine in your diet can cause excess production of thyroid hormone.
  • Calcium and vitamin D are needed to build are repair bones. Hyperthyroidism can reduce bone mineral density.
  • Iron is needed for many bodily functions, including thyroid health. Low levels of iron in the diet are linked with hyperthyroidism.
  • Zinc keeps your immune system and thyroid healthy.
  • Selenium helps protect your thyroid from disease and keeps thyroid tissue healthy.

List of Food to Eat on a Hyperthyroidism Diet

Below is a sample list of foods that relate to the nutrients stated above.

Low Iodine Foods

  • fresh fruit
  • unsalted nuts
  • oats
  • potatoes
  • cruciferous vegetables (broccoli, cauliflower, kale)

High Calcium Foods

  • spinach
  • cabbage
  • broccoli
  • white beans
  • kale

Dairy foods like milk and cheese do contain lots of calcium, but are also higher in iodine. Therefore, it’s best to eat these foods more moderately.

High Vitamin D Foods

The primary source of vitamin D is sunlight as the body can then make it’s own. However, certain foods like fatty fish, mushrooms and egg yolks are also high.

High Zinc Foods

  • beef
  • chicken
  • tofu
  • pork
  • nuts
  • lentils
  • yogurt
  • oatmeal
  • mushrooms

High Selenium Foods

  • brazil nuts
  • fish
  • meats
  • eggs
  • brown rice
  • sunflower seeds
  • baked beans
  • mushrooms
  • spinach
  • milk
  • lentils

High Iron Foods

  • meat
  • fish
  • legumes (lentils, beans and chickpeas)
  • pumpkin seeds and sunflower seeds
  • nuts
  • wholegrains
  • dried apricots
  • vegetables like kale, broccoli, spinach and green peas

Foods to Limit on a Hyperthyroidism Diet

These are the types of foods to consider limiting.

High Iodine Foods

Too much iodine can worsen the conditions of hyperthyroidism as the thyroid gland ends up producing too much thyroid hormone.

Popular foods high in iodine include fish, dairy products and egg yolk. As mentioned previously though they do contain lots of important vitamins and minerals, so it’s best just not to heavily consume them.

Soy

While soy doesn’t contain iodine, it’s been shown to interfere with some treatments for hyperthyroidism in animals.

Soy foods include:

  • soy milk
  • soy sauce
  • tofu

Caffeine

Caffeine products can accelerate the symptoms of hyperthyroidism and lead to increased anxiety, nervousness, irritability, and rapid heart rate. Foods and beverages containing caffeine include coffee, tea, soda, and chocolate.

What’s the Best Diet for Hyperthyroidism?

The Mediterranean diet is an anti-inflammatory diet focusing on plant-based foods, whole grains, nuts, seeds, legumes, and healthy fats such as olive oil.

It also contains moderate amounts of dairy and occasional fish, meaning it works well as part of a hyperthyroidism diet without excluding these healthy foods altogether.

The Mediterranean diet is often recommended within the scientific community. Many health organisations support following a Mediterranean diet, including:

It was ranked the number 1 diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want a solution you can stick to long-term.

Hyperthyroidism Diet Meal Plan

Hyperthyroidism Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

 BreakfastLunchDinner
MondayBanana Yogurt PotsCannellini Bean SaladQuick Moussaka
TuesdayTomato and Watermelon SaladEdgy Veggie WrapsSpicy Tomato Baked Eggs
WednesdayBlueberry Oats BowlCarrot, Orange and Avocado SaladSalmon with Potatoes and Corn Salad
ThursdayBanana Yogurt PotsMixed Bean SaladSpiced Carrot and Lentil Soup
FridayTomato and Watermelon SaladPanzanella SaladMed Chicken, Quinoa and Greek Salad
SaturdayBlueberry Oats BowlQuinoa and Stir Fried VegGrilled Vegetables with Bean Mash
SundayBanana Yogurt PotsMoroccan Chickpea SoupSpicy Mediterranean Beet Salad

Snacks are recommended between meal times. Some good snacks include:

  • A handful of nuts or seeds
  • A piece of fruit
  • Carrots or baby carrots
  • Berries or grapes

View 7 Day Hyperthyroidism Diet Plan PDF

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

  • Calories – 236
  • Protein – 14g
  • Carbs – 32g
  • Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 225g Greek yogurt
  • 2 bananas, sliced into chunks
  • 15g walnuts, toasted and chopped

Instructions

  1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

  • Calories – 302
  • Protein – 20g
  • Carbs – 54g
  • Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

  • 600g cans cannellini beans
  • 70g cherry tomatoes, halved
  • ½ red onion, thinly sliced
  • ½ tbsp red wine vinegar
  • small bunch basil, torn

Instructions

  1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Quick’n’Easy Moussaka

Nutrition

  • Calories – 577
  • Protein – 27g
  • Carbs – 46g
  • Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 1 tbsp extra virgin olive oil
  • ½ onion, finely chopped
  • 1 garlic clove, finely chopped
  • 250g lean beef mince
  • 200g can chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tsp ground cinnamon
  • 200g can chickpeas
  • 100g pack feta cheese, crumbled
  • Mint (fresh preferable)
  • Brown bread, to serve

Instructions

  1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
  2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
  3.  Sprinkle the feta and mint over the mince. Serve with toasted bread.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g tomatoes, chopped
  • 250g watermelon, cut into chunks
  • 50g feta cheese, crumbled

Instructions

  1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
  2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

  • Calories – 310
  • Protein – 11g
  • Carbs – 39g
  • Fat – 11g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 100g cherry tomatoes
  • 1 cucumber
  • 6 Kalamata olives
  • 2 large wholemeal tortilla wraps
  • 50g feta cheese
  • 2 tbsp houmous

Instructions

  1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
  2. Heat the tortillas.
  3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

  • Calories – 417
  • Protein – 19g
  • Carbs – 45g
  • Fat – 17g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 2 red onions, chopped
  • 1 red chilli, deseeded & chopped
  • 1 garlic clove, sliced
  • small bunch coriander, stalks and leaves chopped separately
  • 800g can cherry tomatoes
  • 4 eggs
  • brown bread, to serve

Instructions

  1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
  2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

  • Calories – 235
  • Protein – 13g
  • Carbs – 38g
  • Fat – 4g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 60g porridge oats
  • 160g Greek yogurt
  • 175g blueberries
  • 1 tsp honey

Instructions

  1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
  2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
  3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

  • Calories – 177
  • Protein – 5g
  • Carbs – 13g
  • Fat – 13g

Prep time + cook time: 5 minutes

Ingredients (for 2 people)

  • 1 orange, plus zest and juice of 1
  • 2 carrots, halved lengthways and sliced with a peeler
  • 35g bag rocket/arugala
  • 1 avocado, stoned, peeled and sliced
  • 1 tbsp olive oil

Instructions

  1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

  • Calories – 479
  • Protein – 43g
  • Carbs – 27g
  • Fat – 21g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 200g baby new potatoes
  • 1 sweetcorn cob
  • 2 skinless salmon fillets
  • 60g tomatoes
  • 1 tbsp red wine vinegar
  • 1 tbsp extra-virgin olive oil
  • 1 shallot, finely chopped
  • 1 tbsp capers, finely chopped
  • handful basil leaves

Instructions

  1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
  2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
  3. Heat grill to high. Rub some dressing on salmon & cook, skinnedside down, for 7-8 minutes. Slice tomatoes & place on plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

  • Calories – 240
  • Protein – 11g
  • Carbs – 22g
  • Fat – 12g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 145g jar artichoke heart in oil
  • ½ tbsp sundried tomato paste
  • ½ tsp red wine vinegar
  • 200g can cannellini beans, drained and rinsed
  • 150g pack tomatoes, quartered handful Kalamata black olives
  • 2 spring onions, thinly sliced on the diagonal
  • 100g feta cheese, crumbled

Instructions

  1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
  2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

  • Calories – 238
  • Protein – 11g
  • Carbs – 34g
  • Fat – 7g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tsp cumin seeds
  • pinch chilli flakes
  • 1 tbsp olive oil
  • 300g carrots, washed and coarsely grated (no need to peel)
  • 70g split red lentils
  • 500ml hot vegetable stock (from a cube is fine)
  • 60ml milk
  • Greek yogurt, to serve

Instructions

  1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
  2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

  • Calories – 452
  • Protein – 6g
  • Carbs – 37g
  • Fat – 25g

Prep time + cook time: 10 minutes

Ingredients (for 2 people)

  • 400g tomatoes
  • 1 garlic clove, crushed
  • 1 tbsp capers, drained and rinsed
  • 1 ripe avocado, stoned, peeled and chopped
  • 1 small red onion, very thinly sliced
  • 2 slices of brown bread
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • small handful basil leaves

Instructions

  1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
  2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

  • Calories – 473
  • Protein – 36g
  • Carbs – 57g
  • Fat – 25g

Prep time + cook time: 20 minutes

Ingredients (for 2 people)

  • 100g quinoa
  • ½ red chilli, deseeded and finely chopped
  • 1 garlic clove, crushed
  • 200g chicken
  • 1 tbsp extra-virgin olive oil
  • 150g tomato, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon

Instructions

  1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

View 7 Day Hyperthyroidism Diet Plan PDF

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

  • Calories – 473
  • Protein – 11g
  • Carbs – 56g
  • Fat – 25g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

  • 100g quinoa
  • 3 tbsp olive oil
  • 1 garlic clove, finely chopped
  • 2 carrots, cut into thin sticks
  • 150g leek, sliced
  • 150g broccoli, cut into small florets
  • 50g tomatoes
  • 100ml vegetable stock
  • 1 tsp tomato purée
  • juice ½ lemon

Instructions

  1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
  2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

  • Calories – 314
  • Protein – 19g
  • Carbs – 33g
  • Fat – 16g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ¼ tsp chilli flakes
  • 1 tbsp chopped mint
  • 120g tomatoes, chopped
  • 250g watermelon, cut into chunks
  • 50g feta cheese, crumbled

Instructions

  1. Heat the grill. Arrange the vegetables over a grill pan & brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
  2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

  • Calories – 408
  • Protein – 15g
  • Carbs – 63g
  • Fat – 11g

Prep time + cook time: 25 minutes

Ingredients (for 2 people)

  • 1 tbsp olive oil
  • ½ medium onion, chopped
  • 1 celery sticks, chopped
  • 1 tsp ground cumin
  • 300ml hot vegetable stock
  • 200g can chopped tomatoes
  • 200g can chickpeas, rinsed and drained
  • 50g frozen broad beans
  • zest and juice ½ lemon
  • coriander & bread to serve

Instructions

  1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

  • Calories – 548
  • Protein – 23g
  • Carbs – 58g
  • Fat – 20g

Prep time + cook time: 40 minutes

Ingredients (for 2 people)

  • 8 raw baby beetroots, or 4 medium, scrubbed
  • ½ tbsp za’atar
  • ½ tbsp sumac
  • ½ tbsp ground cumin
  • 400g can chickpeas, drained and rinsed
  • 2 tbsp olive oil
  • ½ tsp lemon zest
  • ½ tsp lemon juice
  • 200g Greek yogurt
  • 1 tbsp harissa paste
  • 1 tsp crushed red chilli flakes
  • mint leaves, chopped, to serve

Instructions

  1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
  2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

Hyperthyroidism Diet Shopping List

Mediterranean Diet Meal Plan Shopping List

This shopping list corresponds to the 7 day hyperthyroidism diet plan, serving 2 people. No snacks are included.

View 7 Day Hyperthyroidism Diet Plan PDF

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean-style hyperthyroidism recipes. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

You can also sign up to our 28 day plan for over 100+ recipes and 4 weeks of meal plans.

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.

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