Detailed 5-Day Meal Plan for Managing Hashimoto's Thyroiditis Symptoms

This practical assignment presents a detailed 5-day meal plan specifically designed for individuals with Hashimoto's thyroiditis. The plan focuses on recipes that are gluten-free, dairy-free, and soy-free to address potential food sensitivities often associated with the condition. The assignment includes a comprehensive meal plan outline, providing breakfast, morning snack, lunch, afternoon snack, and dinner options for each day. The document also highlights the health benefits of key meals, such as the Green salmon salad, Hot roasted carrot-chicken, and Green shrimp salad, emphasizing the nutritional value of ingredients like salmon, chicken, carrots, and shrimp. Furthermore, the assignment provides step-by-step recipes for all underlined food items, along with tips and variations. A shopping list is included to facilitate meal preparation. The assignment is a valuable resource for individuals seeking to manage Hashimoto's thyroiditis through dietary changes, offering practical guidance and actionable steps for implementing a health-focused meal plan.

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5 Day Meal Plan for Hashimoto Thyroiditis Condition

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Outline
Meal Plan...................................................................................................................................3
Health Benefits of 3 Key Meals.................................................................................................3
Recipes.......................................................................................................................................4
Shopping list.............................................................................................................................12
References................................................................................................................................13

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Meal Plan
The following 5 day diet plan is for the people suffering from Hashimoto Thyroiditis
condition. This diet plan is made up with ingredients that are gluten-free, dairy-free and soy-
free. People with such condition may face food sensitivity and keeping the matter in mind,
the plan has been set.
Monday Tuesday Wednesday Thursday Friday
Breakfast Fruity-toast
with chicken
and fig
Hot baked
sweet
potatoes with
green olive
Apple Spice
Turkey Saute
Meatball and
mushroom
soup
Quick fish
and Avocado
salad
Morning
Snack
An apple
sliced
Easy green
smoothie 4-5 Brazil
nuts
Mashed
cucumber
with lime
juice and sea-
salt
Apple with
cinnamon
and walnuts
Lunch Quick fish
and Avocado
salad
Instant bone-
broth with
crunchy
pumpkin
seeds
Crab and
gingy-
pineapple
Green
salmon salad
Green shrimp
salad
Afternoon
Snack
Crispy
Plantain 1 banana
“Choco-nut”
smoothie
Fresh carrot
sticks with
lemon juice
Half of an
avocado with
sea-salt
Dinner Peppy-beef
bun-less
burger with
Smokey
onion
Lamb and
bacon wrap
Hot roasted
carrot-
chicken
Instant bone-
broth with
crunchy
pumpkin
seeds
Square-lamb
with grilled
onion
In the above the table, some food items are underlined. Recipes have been provided for the
underlined food items. The recipes that do not contain any source or reference are my own
creation.
In order to stay refreshed some cups of green tea or herbal tea, without sugar can be taken
throughout the day. These beverages are allowed in Hashimoto Thyroiditis condition.
Health Benefits of 3 Key Meals
Green salmon salad
Salmon is a good source of protein and potassium. It is loaded with vitamin B and selenium.
Salmon also contains antioxidants. In addition, salmon is low in calories i Dandelion greens
are enriched with zinc, iron and many vitamins which are essential in healing the Hashimoto
Thyroiditis condition ii.
Hot roasted carrot-chicken

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Various reasons are there for which people with Hashimoto Thyroiditis condition should
consume some chicken in their diet. Chicken or meat contains saturated fat that produces
cholesterol which is precursor to thyroid iii. It is loaded with vitamins and iron that is good for
thyroid. Carrot is rich in vitamins and fibres and also contains antioxidant which is helpful iv.
Green shrimp salad
Shrimp contains high amount of selenium and Omega-3 fatty acids. Research suggests
Omega-3 fatty acids improve thyroid hormone receptor sensitivity v. Shrimp contains many
nutrients essential for thyroiditis. Spinach is also rich in vitamins and minerals which are
essential for controlling blood pressure and stress vi.
Recipes
Monday
Fruity toast with chicken and fig
2 large pear, sliced
1 tablespoon coconut oil
1 cup chicken- cooked and shredded
2-3 tablespoon fig preserves (unsweetened)
Sea-salt, pepper (to taste)
 Rub the pear slices with coconut oil and bake for 5-10 minutes until they become
crispy.
 In a bowl mix together all the remaining ingredients.
 Spoon the mixture onto the pear toast.
Tip: You can use some other fruit like apple.
Quick fish and Avocado salad
2 white fish filets
1 teaspoon olive oil
1 teaspoon grated lemon zest
Salt and pepper, to taste
 Brush olive oil on the fish and place the fish filets on a rimmed baking sheet and bake
for 25 minutes in an oven of 350 degree F (177 degree Celsius) temperature.
 Sprinkle lemon zest over the cooked fish and serve.
 Season the both sides of the fish with salt and pepper.
For avocado salad,
1 Avocado, diced
1 teaspoon lime juice

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¼ of a bunch of coriander leaves, rinsed and finely chopped
Salt, pepper, to taste
 In a mixing bowl mix all the ingredients and serve.
Tip: You can use coconut oil in place of olive oil
Crispy Plantain
Fine slices of a peeled plantain
2 teaspoons Olive oil
Salt, pepper, to taste
 In a bowl combine all the ingredients.
 Place it on a baking sheet and cook in an oven for 15 minutes and serve.
Tip: You can also use coconut oil in place of olive oil
Peppy-beef bun-less burger with Smokey onion
1 large onion, sliced
2 teaspoon olive oil
2 tablespoon minced fresh parsley
1 pound ground beef
1 tablespoon lemon juice
Salt and pepper, to taste
 In a large mixing bowl mix beef, minced parsley, salt and pepper and give a shape of
patties.
 In a frying pan, heat the oil
 Cook the patties in the heated oil until the pink colour of the meat turns into brown
 Brush lime juice over the sliced onions and season with salt and pepper
 Grill the onions on a hot grill for around 5 minutes on each side, until tender and
begin to caramelize
 Layer the patties with onion slice both at the top and bottom
 Bun-less burger is ready to serve
Tip: you can skip parsley and use coriander leaves
Tuesday
Hot baked sweet potatoes with green olive
Two medium sweet potatoes
1 tablespoon olive oil
1 medium onion, thinly sliced

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3-4 green pitted olives, chopped
¼ bunch parsley, finely chopped
Salt and pepper, to taste
 Prick the sweet potatoes several times and place them on a baking sheet
 Bake for around 1 hour at 400 degree F (205 degree Celsius).
 Meanwhile, in a pan heat oil and put the onion slices into the pan
 Add olives and parsley, cook for 3-4 minutes until tender
 When potato is ready, split it from middle and insert the olive mixture into it
 Serve hot
Tips: You can use coconut oil
Easy Green Smoothie
1 bunch of fresh spinach, rinsed and chopped
1 cucumber, diced
2 tablespoon honey
½ cup water
 Place all the ingredients in a blender and process 1-2 minutes until smooth.
Tip: You can sprinkle salt and pepper
Instant bone-Broth with crunchy pumpkin seeds
2 pounds of chicken bones
1 tablespoon lime juice
1 medium onion, peeled and cut into two halves
2 smashed garlic cloves
8-10 cups of filtered water
10-15 pumpkin seeds
2 small carrots cut into sticks
 Place raw bones on a rimmed baking sheet and roast for 20 minutes at 400 degree F
(205 degree Celsius)
 Place the roasted bones on a large stock pot pour water and add the lime juice
 Let it sit for 20 minutes in the cold water so that the acid in the lime make the
nutrients present in the bones more available
 Now add garlic and bring the broth to boil and reduce to a simmer
 Let it simmer for 2 hours and remove the impurities that float on the surface with
spoon while simmering
 Strain on a bowl using a fine metal strainer
 In a baking sheet, spread the seeds and bake in pre-heated oven for 30 minutes until
seeds are dry, brown and crispy

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 Sprinkle the seeds over the broth
 Add salt and pepper to taste
 Serve the bone-broth with boiled carrot sticks
Lamb and bacon wrap
1 pound lamb, grounded
1 teaspoon garlic powder
1 teaspoon chopped oregano
1 tablespoon olive oil
8 slices of bacon, additive free
1 small avocado, peeled and smashed
Sea-salt and pepper, to taste
 In a large mixing bowl add lamb, garlic powder, oregano, salt, pepper and smashed
avocado and mix together and give it a patty shape
 Place the patties on a baking sheet and bake for 20 minutes at 400 degree F (205
degree Celsius), until the meat turns brown
 Wrap the bacon slices over the patties
 In a frying pan heat oil and place the bacon-wrapped patties and cook for 5-8 minutes
until crispy.
 Serve hot
Tip: you can use ginger powder too
Wednesday
Apple Spice Turkey Saute (Recipe adapted from Izabella Wentz’s HASHIMOTO’S
PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and Getting Your Life
Back).
2 teaspoon olive oil
1 pound ground Turkey
2 teaspoon cinnamon powder
1 teaspoon ground cloves
1 teaspoon ginger powder
Salt, pepper, to taste
1 apple, diced
 Cook turkey with olive oil
 When almost cooked, add spices
 Add apples and cook until soft

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Tip: You can use pear or any other fruit too
Crab and gingy-pineapple
1 tablespoon coconut oil
1 clove garlic
1 pound de-shelled crab meat
1 small carrot, finely chopped
1 teaspoon ground ginger
1 teaspoon grated lemon zest
2 teaspoons honey
½ cup pineapple, diced
Salt, pepper, to taste
 In a pan, heat the coconut oil.
 To the heated oil add garlic, crab meat and carrot and cook for 5 minutes.
 Mix the other ingredients and cook for another 10-15 minutes until meat is cooked.
Tip: Olive oil can be used in place of coconut oil
“Choco-nut” smoothie
¼ cup cocoa powder
½ cup water
2 teaspoon honey
1 banana
4-5 finely chopped almond
 Blend banana with cocoa powder and water for 1-2 minutes until smooth
 Add honey and sprinkle chopped almond and serve
Tip: You can use Brazil nut too
Hot roasted carrot chicken
2 pieces of chicken breast
2 small carrots, diced
2 teaspoon olive oil
2 teaspoon lemon juice
Salt, pepper, to taste
 Brush oil and lemon juice on the chicken breasts

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 Heat a large and oven-proof skillet over medium heat and add olive oil
 Add the chicken breasts and carrots to the hot skillets and cook for 7-8 minutes or
until cooked
 Sprinkle salt and pepper over chicken and carrot and serve
Tip: You can use coconut oil
Thursday
Meatball and mushroom soup Saute (Recipe adapted from Izabella Wentz’s
HASHIMOTO’S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and
Getting Your Life Back).
1 pound ground beef
2 tablespoon coconut flour
2 teaspoon coconut oil
1 can full fat unsweetened coconut milk
2 cup mushrooms, sliced
¼ cup green onion
¼ cup water
Salt, pepper, to taste
 In a bowl mix beef, coconut flour, salt and pepper and form small meatballs
 In a large sauce pan heat 1 teaspoon oil
 To the heated oil add green onion, mushroom, coconut milk, water and stir and
prepare the soup
 Meanwhile, in a non-stick skillet, cook the meatballs with 1 teaspoon oil for 10-15
minutes or until the meatballs turn brown and vegetables are cooked.
 Using a slotted spoon, transfer the meatballs to the soup
 Serve hot
Tip: lamb can also be used
Green salmon salad
1 cup fresh dandelion greens, rinsed, dried and chopped
Salmon filet, 1 piece
1 teaspoon lemon juice
1 tablespoon olive oil
1 teaspoon garlic powder
Salt, pepper, to taste
 In a non-stick frying pan, heat the oil
 Add the salmon filet and sprinkle garlic powder, salt and pepper.

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 Cook for 3-4 minutes each side or until it turns into golden brown
 In a large bowl mix salmon filet, dandelion greens, salt, pepper and lime juice
together and serve
Tip: you can sprinkle oregano in place of garlic powder
Friday
Green shrimp Salad
½ pound shrimp, peeled and deveined
1 teaspoon olive oil
1 Red onion, chopped
2 teaspoon lemon juice
½ cup rinsed and chopped spinach
Salt, pepper, to taste
 In a non-stick frying pan, heat some oil
 In the heated oil, cook the shrimp for 4-5 minutes or until it turns into pink
 In a mixing bowl, mix onion, spinach and using a spoon, transfer the cooked shrimp
to the mixture.
 Add lemon juice, salt and pepper
 Serve
Tip: Crab can be used in place of shrimp
Square-lamb with grilled onion
½ pound lamb meat, grounded
2 teaspoons olive oil
½ onion, chopped
1 clove garlic, peeled and minced
Red onion, sliced
1 teaspoon lemon zest, grated
Salt, pepper, to taste
 In a large bowl mix meat, chopped onion, garlic, lemon zest, salt and pepper and give
it a shape of squares just like snack crackers
 In a frying pan add the olive oil
 Place the squares in the heated oil until the pink colour of the meat turns brown
 On a baking sheet, place the onion slices and bake for 5-7 minutes until onions are
tinder
 In a serving tray, place the squares and onions and serve hot
Tip: You can use cucumber slices to

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Shopping list
Non-vegetarian items
325 grams chicken breast
(2 pieces)
2 pound Chicken bone
2 pieces white fish fillet
2 pound ground beef
1 ½ pound ground lamb
8 slices Bacon
1 pound ground turkey
1 pound crab meat
1 piece salmon filet
½ pound shrimp
Vegetables
1 piece plantain
2 pieces sweet potato
4 whole red onions
30 grams (1/2 cup) green
onion
5 pieces carrot
2 cups mushroom (150
gram)
6 limes
2-3 figs
Fruits
2 pears
2 Avocados
3-4 olives
2 cucumbers
3 apples
165 grams pine-apple
2 bananas
Whole grains
2 tbsp coconut flour
Nuts
4-5 Almonds
4-5 Brazil nuts
3-4 Walnut
10-15 pumpkin seeds
Oil
Coconut oil
Olive oil
Superpowers
¼ cup (30 grams) cocoa
powder
1 can coconut milk
Herbs/spices
1 bunch parsley
Garlic powder
2 bunches spinach (1
bunch+30 grams)
30 grams coriander leaves
1 cups (350 grams)
Dandelion green
Oregano
Cinnamon powder
Clove powder
Ginger powder
3 cloves garlic
1 inch ginger
Others
Honey
Salt
Pepper
Water

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References
i “Salmon.” 7 Foods You Should Be Eating if You Have Hashimoto’s. Amy Myers MD.
https://www.amymyersmd.com/2018/05/7-foods-you-should-be-eating-hashimotos/
ii "Dandelion." The World's Healthiest Foods. The George Mateljan Foundation.
http://whfoods.com/
iii “Chicken.” 5 Foods That Are Good for Your Thyroid. Health.com.
https://www.health.com/thyroid/food-for-thyroid
iv “Carrot and spinach.” 20 Best Foods for Your Thyroid. REBECCA SZKUTAK.
https://bestlifeonline.com/best-thyroid-foods/
v “Shrimp.” Health Benefits of Shrimp. Sara Reistad-Long. https://www.bhg.com/health-
family/nutrition/healthy-foods/health-benefits-of-shrimp/
HASHIMOTO’S PROTOCOL A 90-DAY PLAN for REVERSING SYMPTOMS and
Getting Your Life Back IZABELLA WENTZ NEW YORK TIMES BESTSELLING
AUTHOR PharmD, FASCP Root Cause Autoimmune Paleo Diet 2-Week Recipe Plan
Izabella Wentz, PharmD, FASCP
https://convertkit.s3.amazonaws.com/assets/documents/3917/551755/HP_AI_2_Week_meal_
plan.pdf