All About Hypothyroidism + 3 Months Meal plan for weightloss

GETTING ACQUAINTED WITH Hypothyroidism; A 3-MONTHS MEAL PLAN THAT COULD HELP

The thyroid gland is an endocrine gland (butterfly shaped) located at the lower side of the front of the neck, just below your Adam’s apple. It has two side lobes connected in the middle an isthmus. The thyroid gland is responsible for secreting thyroid hormones. These hormones include triiodothyroinine, thyroxine, and the peptide hormone calcitonin which are produced from iodine and tyrosine.

There are several ways through which the thyroid may malfunction. The major forms of thyroid disorders are

  • Hyperthyroidism: In this case, the thyroid gland produces surplus amount of thyroid hormones. Symptoms may include higher beat rates, diarrhea,insomnia, irritability, weight loss, and enlargement of the thyroid.
  • Hypothyroidism: This refers to an underproduction of thyroid hormone mostly caused by iodine deficiency. Symptoms include fatigue, weight gain, slow heart rate, low energy, muscle cramps, short memory, and constipation.
  • Tumors: These could either be benign or cancerous.
  • Abnormalities: These could present in the form of enlargement of the thyroid gland.

NOTE: The thyroid gland is larger in pregnant women and increases in size during pregnancy. A swelling may appear on an apart of the neck commonly known as goiter.

Generally there are many types of thyroid disease which could be treated through various ways, some of which include medication, radioiodine, and/or surgery. Given that the most prominent cause of thyroid malfunction or disease especially in African parts is iodine deficiency, let’s look at a diet strategy that will help in handling hypothyroidism.

 

WHAT YOU SHOULD KNOW ABOUT THIS 3MONTHS MEAL PLAN FOR HYPOTHYROIDISM

 

  • This meal plan will try as much as possible to consider hypothyroidism as the major thyroid disorder.
  • It does  not take into account both existing conditions (already diagnosed patients) and preventive measures.
  • It is engineered towards maintaining a healthy weight during and after this diet.
  • It is absolutely necessary to consult your doctor and nutritionist before adopting this plan.
  • Learn to drink plenty water. At least 8 glasses of water a day will suffice.

 

90 DAYS MEAL TIMETABLE FOR HYPOTHYROIDISM

DaysBreakfastMid-day snackLunchDinner
12 boiled eggs and a cup of green tea1 medium sized apple1 unripe plantain (boiled) with cauliflower sauceFish pepper soup
2Oatmeal with low fat milk and honey1 large bananaVegetable and fish sauce/soupSweet potato with chicken sauce
3Brown beans with fresh fish2 orangesMixed vegetable salad1 large cucumber
4Chicken with pepper sauce1 medium sized BeetOkra soup with eggplant swallowOmelet with a glass of soy milk
52 slices whole meal bread (toast), one boiled egg and a cup of green teaA handful of Hazel nutA piece of chicken with ½ spoon of mayonnaiseSalmon with honey-garlic sauce
6Banana smoothie1 medium sized cucumberBrown beans with fresh tomatoes and fish5 oz. coconut milk
7Omelet with a glass of soy milk1 large appleSalmon with honey-garlic sauceChicken with vegetable dressing
8Green peas with lean meat1 glass of Orange (juiced)1 unripe plantain (boiled) with cauliflower sauce3 baby Carrots
92 slices whole wheat bread (toast) with a glass of orange juicePapaya slicedIntermittent fastingVegetable salad with shrimp
10Sweet potato with chicken sauceA handful of almond nutsFish pepper soupGreen beans with fresh tomatoes
112 poached eggs with tomatoesA glass of low fat milkMixed vegetable salad with chickenBanana smoothie
121 unripe plantain (boiled) with smoked fish and pepper sauce1 medium sized cucumberMoi-moi and 1 boiled eggIntermittent fasting
13Green peas with lean meatA handful of strawberriesSalmon and avocadoFruit salad
14Mushroom and tomato omeletA glass of low fat milkVegetable soupwith eggplant swallowMixed vegetable salad with chicken
15Chicken with vegetable dressingPapaya slicedBrown beans with fresh tomatoes and fishSalmon with honey-garlic sauce
16Oatmeal with low fat milk and honey1 serving of PineappleMoi-moi and fishSweet potato with chicken sauce
17Baked sweet potatoes3 baby CarrotsOkra soup with eggplant swallowFish pepper soup
18A piece of chicken with 1 teaspoon of mayonnaise1 medium sized AppleSalmon with honey-garlic sauceKilishi with ½ spoon of mayonnaise
192 boiled eggs and a cup of green tea1 fresh MangoGoat meat pepper soupBanana smoothie
20Green peas with lean meatCherriesVegetable and fish sauce/soupA serving of Pineapple
21Moi-moi and fish2 OrangesIntermittent fastingBaked sweet potatoes
222 poached eggs with tomatoes1 small bananaBrown beans with fresh tomatoes and fishSalmon with honey-garlic sauce
23Moi-moi and fishA serving of PineappleSweet potato with chicken sauce1 medium Cucumber
24Cucumber, a piece of chicken topped with a spoon of mayonnaisePapaya slicedMoi-moi and saladGoat meat pepper soup
25Omelet with a glass of soy milk1 medium cucumberOkra soup with eggplant swallowKilishi with ½ spoon of mayonnaise
26Salmon with honey-garlic sauceA glass of low fat milkChicken with pepper saucePapaya slices
27Oatmeal and flax seeds with coconut milkOranges (a glass of juice)Baked sweet potato with fishChicken with pepper sauce
28Moi-moi and 1 boiled eggA handful of Strawberries1 unripe plantain (boiled) with cauliflower sauceSalmon with honey-garlic sauce
29Bananas with yoghurt5 oz. Low fat yoghurtIntermittent fasting1 medium cucumber
302 boiled eggs with steamed vegetables1 medium sized Avocado1 unripe plantain (roasted) with spinachSteamed cauliflower and mackerel fish sauce
31Whole grain bread with moi-moi and skimmed milkGroundnutsWheat with egusi soup and fishPrawns cooked with vegetables and water
32Baked sweet potatoes with green teaBerriesCooked broccoli in small quantity with skinless chicken and waterBoiled plantains with eggs
33Moi-moi and fish1 medium sized appleBrown beans with fresh tomatoes and fishChicken with pepper sauce
342 poached eggs with tomatoes1 large bananaSweet potato with chicken sauceGoat meat pepper soup
35 3 slices of bread with yoghurt2 oranges1 unripe plantain (boiled) with cauliflower sauceOatmeal with low fat milk and honey
36Bread and beans with water1 medium sized Beet
37Omelet with a glass of soy milk1 medium sized CucumberSwallow from brown rice flour with efo riroSalmon with honey-garlic sauce
382 slices whole grain bread (toast), one boiled egg and a cup of green tea2 applesMixed vegetable saladBrown beans with fresh tomatoes and fish
39Boiled beans and lentilsRice crackersOkra soup with eggplant swallow2 boiled cobs of corns with banana smoothie
40Moi-moi and 1 boiled eggBrazil nuts1 unripe plantain (boiled) with cauliflower sauceWhole grain bread with little butter
41Bread and cheese with green teaA small cup of whipped creamGreen beans with fresh tomatoesBoiled skinless chicken with a glass of milk
422 slices whole wheat bread (toast) with a glass of orange juice40 grams of high quality chocolateBoiled rice in small quantity with stew, fish and waterVegetable salad with shrimp
43Poached eggs with pepper2 avocadoesLentils boiled with carrots and onionsCatfish peppersoup
442 wraps of moi-moi with kolanut tea2 orangesBoiled broccoli with steamed fish and waterBoiled beans and corn
45Baked sweet potato with fishDiced pineapplesBoiled brown rice with vegetable stew and mackerel fishBagels and milk
46Goat meat pepper soupPopcorn and milkBread with tuna fishWhole grain bread with little butter
47Brazil nutsSwallow from brown rice flour with efo riro
48A serving of Pineapple
49Papaya slicedGoat meat pepper soup
50Cucumber, a piece of chicken topped with a spoon of mayonnaiseGreen beans with fresh tomatoes
51Omelet with a glass of soy milkMoi-moi and salad
522 poached eggs with tomatoesA glass of low fat milkMixed vegetable salad with chickenBanana smoothie
531 unripe plantain (boiled) with smoked fish and pepper sauce1 medium sized cucumberMoi-moi and 1 boiled eggIntermittent fasting
54Green peas with lean meatA handful of strawberriesSalmon and avocadoFruit salad
55Mushroom and tomato omeletA glass of low fat milkVegetable soup with eggplant swallowMixed vegetable salad with chicken
562 boiled eggs and a cup of green tea1 medium sized apple1 unripe plantain (boiled) with cauliflower sauceFish pepper soup
57Oatmeal with low fat milk and honey1 large bananaVegetable and fish sauce/soupSweet potato with chicken sauce
58Brown beans with fresh fish2 orangesMixed vegetable salad1 large cucumber
59Mushroom and tomato omeletA glass of low fat milkVegetable soup with eggplant swallowMixed vegetable salad with chicken
60Chicken with vegetable dressingPapaya slicedBrown beans with fresh tomatoes and fishSalmon with honey-garlic sauce
61Oatmeal with low fat milk and honey1 serving of PineappleMoi-moi and fishSweet potato with chicken sauce
62Poached eggs with pepper2 avocadoesLentils boiled with carrots and onionsCatfish peppersoup
632 wraps of moi-moi with kolanut tea2 orangesBoiled broccoli with steamed fish and waterBoiled beans and corn
64Baked sweet potato with fishDiced pineapplesBoiled brown rice with vegetable stew and mackerel fishBagels and milk
65Goat meat pepper soupPopcorn and milkBread with tuna fishWhole grain bread with little butter
662 poached eggs with tomatoes1 large bananaSweet potato with chicken sauceGoat meat pepper soup
673 slices of bread with yoghurt2 oranges1 unripe plantain (boiled) with cauliflower sauceOatmeal with low fat milk and honey
68Bread and beans with water1 medium sized Beet
69Salmon with honey-garlic sauceA glass of low fat milkChicken with pepper saucePapaya slices
70Oatmeal and flax seeds with coconut milkOranges (a glass of juice)Baked sweet potato with fishChicken with pepper sauce
71Moi-moi and 1 boiled eggA handful of Strawberries1 unripe plantain (boiled) with cauliflower sauceSalmon with honey-garlic sauce
722 boiled eggs and a cup of green tea1 medium sized apple1 unripe plantain (boiled) with cauliflower sauceFish pepper soup
73Oatmeal with low fat milk and honey1 large bananaVegetable and fish sauce/soupSweet potato with chicken sauce
74Brown beans with fresh fish2 orangesMixed vegetable salad1 large cucumber
75Chicken with pepper sauce1 medium sized BeetOkra soup with eggplant swallowOmelet with a glass of soy milk
762 slices whole meal bread (toast), one boiled egg and a cup of green teaA handful of Hazel nutA piece of chicken with ½ spoon of mayonnaiseSalmon with honey-garlic sauce
77Oatmeal with low fat milk and honey1 large bananaVegetable and fish sauce/soupSweet potato with chicken sauce
78Brown beans with fresh fish2 orangesMixed vegetable salad1 large cucumber
79Chicken with pepper sauce1 medium sized BeetOkra soup with eggplant swallowOmelet with a glass of soy milk
802 slices whole meal bread (toast), one boiled egg and a cup of green teaA handful of Hazel nutA piece of chicken with ½ spoon of mayonnaiseSalmon with honey-garlic sauce
81Banana smoothie and with 6 slices of whole grain bread1 medium sized cucumberBrown beans with fresh tomatoes and fish5 oz. coconut milk
82Mushroom and tomato omeletA glass of low fat milkVegetable soup with eggplant swallowMixed vegetable salad with chicken
83Chicken with vegetable dressingPapaya slicedBrown beans with fresh tomatoes and fishSalmon with honey-garlic sauce
84Oatmeal with low fat milk and honey1 serving of PineappleMoi-moi and fishSweet potato with chicken sauce
85Whole grain bread with moi-moi and skimmed milkGroundnutsWheat with egusi soup and fishPrawns cooked with vegetables and water
86Baked sweet potatoes with green teaBerriesCooked broccoli in small quantity with skinless chicken and waterBoiled plantains with eggs
87Moi-moi and fish1 medium sized appleBrown beans with fresh tomatoes and fishChicken with pepper sauce
882 poached eggs with tomatoes1 large bananaSweet potato with chicken sauceGoat meat pepper soup
893 slices of bread with yoghurt2 oranges1 unripe plantain (boiled) with cauliflower sauceOatmeal with low fat milk and honey
90Moi-moi and fish2 OrangesIntermittent fastingBaked sweet potatoes

The secret to an effective meal plan is portion control so make sure that you are sticking to prescribed portions. You may also consult with your nutritionist for further details taking your calorie-intake plan into consideration. Sticking to exercise routines at least three times a week will be an added advantage and will yield an even faster result.

Most people dealing with hypothyroidism still do not know about it. They also do not know what food to eat or not. Find out from this article and also have a complete 3 months food time table to help you

Photo: Health and Love page

Leave a Reply

Your email address will not be published. Required fields are marked *