Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Ernährungsplan bei Schilddrüsenunterfunktion
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General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
1. Choose a condition
2. About you
Your plan
Hypothyroidism (underactive thyroid)
Thyroid hormone tablets (levothyroxine) treat hypothyroidism; no diet replaces them. A balanced diet with enough iodine and selenium supports the thyroid, and timing your tablet away from food, coffee, calcium and iron helps it work.
Daily targets
Calories
1,880 kcal
Maintenance ≈ 1,884
Carbohydrate
235 g
50% of calories
Protein
94 g
20% of calories
Fat
63 g
30% of calories
Fibre
≥ 25 g
Sodium
≤ 2,300 mg
≈ 5.9 g salt in total
Saturated fat
≤ 21 g
Added sugar
≤ 47 g
≈ 12 tsp
- Take levothyroxine on an empty stomach, 30–60 minutes before breakfast (or at bedtime, 3+ hours after food)
- Keep calcium, iron supplements and antacids 4 hours away from the tablet
- Use iodised salt in normal amounts; avoid kelp and iodine supplements
- Balanced, high-fibre meals to manage weight and energy
What to eat
Eat more
- Vegetables, fruit, whole grains and pulses
- Selenium sources: eggs, fish, 1–2 Brazil nuts, sunflower seeds
- Dairy, eggs and fish for iodine
- Cooked cruciferous vegetables (cabbage, cauliflower, broccoli) are fine
Limit
- Soy products close to your tablet time
- Coffee within an hour of the tablet
Avoid
- Kelp, seaweed supplements and high-dose iodine (they can worsen thyroid problems)
- 'Thyroid support' supplements unless your doctor approves
7-day meal plan
Monday · about 1,853 kcal, 199 g carbs, 75 g protein, 32 g fibre, 2,175 mg sodium
Mid-morning snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Lunch
≈ 520 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ½ cup cooked chickpeas
- • 2 cup tomato, cucumber and lettuce
- • 30 g feta
- • 1 whole-wheat pita
58 g carbs · 20 g protein · 22 g fat · 12 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 525 kcal
Spinach and mushroom omelette with side salad and 1 slice toast
- • 3 eggs
- • 1¼ cup spinach and mushrooms
- • 1¼ cup salad
- • 1¼ slice whole-grain bread
30 g carbs · 28 g protein · 30 g fat · 6 g fibre
Tuesday · about 1,845 kcal, 253 g carbs, 89 g protein, 45 g fibre, 1,803 mg sodium
Breakfast
≈ 400 kcal
Besan chilla with grated vegetables, mint chutney and plain dahi
- • ¾ cup besan (gram flour)
- • ¾ cup grated vegetables
- • ¾ cup plain dahi
- • 1¼ tsp oil
45 g carbs · 20 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 540 kcal
Moong daal with ¾ cup brown rice, bhindi sabzi and cucumber raita
- • 1 cup cooked moong daal
- • ¾ cup cooked brown rice
- • 1 cup bhindi sabzi
- • ½ cup cucumber raita
84 g carbs · 22 g protein · 12 g fat · 12 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 560 kcal
Chicken pulao (brown rice) with raita and salad
- • 100 g chicken
- • 1 cup cooked brown rice
- • ½ cup raita
- • 1 cup salad
66 g carbs · 34 g protein · 16 g fat · 6 g fibre
Wednesday · about 1,775 kcal, 236 g carbs, 82 g protein, 48 g fibre, 1,298 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 500 kcal
Grilled fish tikka with 2 bajra roti and sautéed spinach
- • 130 g fish fillet
- • 2 bajra roti
- • 1 cup spinach
46 g carbs · 34 g protein · 18 g fat · 9 g fibre
Thursday · about 2,005 kcal, 248 g carbs, 111 g protein, 38 g fibre, 2,074 mg sodium
Breakfast
≈ 450 kcal
Scrambled eggs with spinach and roasted potatoes
- • 3 eggs
- • 1¼ cup spinach
- • 1½ medium potatoes
- • 1¼ tsp olive oil
38 g carbs · 21 g protein · 24 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 600 kcal
Moong daal and vegetable khichdi with plain dahi
- • ½ cup rice (dry)
- • ¼ cup moong daal (dry)
- • 1¼ cup vegetables
- • ¾ cup plain dahi
95 g carbs · 24 g protein · 13 g fat · 11 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 600 kcal
Grilled chicken tikka, 1 roti, kachumber salad and mint raita
- • 190 g chicken (boneless)
- • 1½ whole-wheat roti
- • 1¼ cup kachumber salad
- • ¾ cup mint raita
43 g carbs · 53 g protein · 23 g fat · 8 g fibre
Friday · about 1,783 kcal, 260 g carbs, 65 g protein, 45 g fibre, 1,649 mg sodium
Breakfast
≈ 425 kcal
Egg bhurji (2 eggs, tomato, onion) with 1 whole-wheat roti
- • 3 eggs
- • ½ tomato
- • ½ onion
- • 1½ whole-wheat roti
33 g carbs · 21 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 520 kcal
2 jowar or bajra roti, mixed vegetable sabzi and daal
- • 2 jowar or bajra roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
80 g carbs · 19 g protein · 13 g fat · 15 g fibre
Afternoon snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 500 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1 cup palak daal
- • ¾ cup cooked brown rice
- • 1 lemon
80 g carbs · 20 g protein · 10 g fat · 14 g fibre
Saturday · about 1,915 kcal, 261 g carbs, 75 g protein, 35 g fibre, 1,795 mg sodium
Breakfast
≈ 425 kcal
Whole-grain toast with peanut butter and half a banana
- • 1¼ slice whole-grain bread
- • 1¼ tbsp peanut butter
- • ½ banana
50 g carbs · 15 g protein · 19 g fat · 8 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 600 kcal
Jeera rice with tofu and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 190 g firm tofu
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
75 g carbs · 28 g protein · 20 g fat · 5 g fibre
Afternoon snack
≈ 190 kcal
1 slice whole-grain toast with peanut butter
- • 1 slice whole-grain bread
- • 1 tbsp peanut butter
16 g carbs · 7 g protein · 10 g fat · 3 g fibre
Dinner
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Sunday · about 1,791 kcal, 262 g carbs, 79 g protein, 53 g fibre, 2,313 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 160 kcal
A glass of unsalted chaas (buttermilk) with mint
- • 2 glass chaas
16 g carbs · 10 g protein · 6 g fat · 0 g fibre
Lunch
≈ 563 kcal
Lentil and vegetable soup with 1 slice whole-grain bread
- • 2 cup lentil vegetable soup
- • 1¼ slice whole-grain bread
83 g carbs · 28 g protein · 11 g fat · 20 g fibre
Afternoon snack
≈ 160 kcal
Hummus with carrot and cucumber sticks
- • 3 tbsp hummus
- • 1 cup carrot and cucumber sticks
16 g carbs · 6 g protein · 8 g fat · 5 g fibre
Dinner
≈ 520 kcal
Bean and vegetable chilli with ½ cup brown rice
- • 1½ cup bean and vegetable chilli
- • ½ cup cooked brown rice
84 g carbs · 21 g protein · 10 g fat · 18 g fibre
Monday · about 1,853 kcal, 199 g carbs, 75 g protein, 32 g fibre, 2,175 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 190 kcal
2 rice cakes with peanut butter
- • 2 rice cakes
- • 1 tbsp peanut butter
18 g carbs · 6 g protein · 10 g fat · 2 g fibre
Lunch
≈ 520 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ½ cup cooked chickpeas
- • 2 cup tomato, cucumber and lettuce
- • 30 g feta
- • 1 whole-wheat pita
58 g carbs · 20 g protein · 22 g fat · 12 g fibre
Afternoon snack
≈ 180 kcal
4 plain salted crackers with a glass of water
- • 6 plain crackers
30 g carbs · 3 g protein · 5 g fat · 2 g fibre
Dinner
≈ 525 kcal
Spinach and mushroom omelette with side salad and 1 slice toast
- • 3 eggs
- • 1¼ cup spinach and mushrooms
- • 1¼ cup salad
- • 1¼ slice whole-grain bread
30 g carbs · 28 g protein · 30 g fat · 6 g fibre
Tuesday · about 1,845 kcal, 253 g carbs, 89 g protein, 45 g fibre, 1,803 mg sodium
Breakfast
≈ 400 kcal
Besan chilla with grated vegetables, mint chutney and plain dahi
- • ¾ cup besan (gram flour)
- • ¾ cup grated vegetables
- • ¾ cup plain dahi
- • 1¼ tsp oil
45 g carbs · 20 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 540 kcal
Moong daal with ¾ cup brown rice, bhindi sabzi and cucumber raita
- • 1 cup cooked moong daal
- • ¾ cup cooked brown rice
- • 1 cup bhindi sabzi
- • ½ cup cucumber raita
84 g carbs · 22 g protein · 12 g fat · 12 g fibre
Afternoon snack
≈ 180 kcal
2 kiwifruit
- • 4 kiwifruit
40 g carbs · 4 g protein · 2 g fat · 10 g fibre
Dinner
≈ 560 kcal
Chicken pulao (brown rice) with raita and salad
- • 100 g chicken
- • 1 cup cooked brown rice
- • ½ cup raita
- • 1 cup salad
66 g carbs · 34 g protein · 16 g fat · 6 g fibre
Wednesday · about 1,775 kcal, 236 g carbs, 82 g protein, 48 g fibre, 1,298 mg sodium
Breakfast
≈ 400 kcal
Oats porridge with almond milk, strawberries and pumpkin seeds
- • ¾ cup rolled oats
- • 1¼ cup unsweetened almond milk
- • ¾ cup strawberries
- • 1¼ tbsp pumpkin seeds
58 g carbs · 13 g protein · 14 g fat · 9 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Afternoon snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Dinner
≈ 500 kcal
Grilled fish tikka with 2 bajra roti and sautéed spinach
- • 130 g fish fillet
- • 2 bajra roti
- • 1 cup spinach
46 g carbs · 34 g protein · 18 g fat · 9 g fibre
Thursday · about 2,005 kcal, 248 g carbs, 111 g protein, 38 g fibre, 2,074 mg sodium
Breakfast
≈ 450 kcal
Scrambled eggs with spinach and roasted potatoes
- • 3 eggs
- • 1¼ cup spinach
- • 1½ medium potatoes
- • 1¼ tsp olive oil
38 g carbs · 21 g protein · 24 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
A bowl of papaya with lemon
- • 3 cup papaya
44 g carbs · 2 g protein · 0 g fat · 6 g fibre
Lunch
≈ 600 kcal
Moong daal and vegetable khichdi with plain dahi
- • ½ cup rice (dry)
- • ¼ cup moong daal (dry)
- • 1¼ cup vegetables
- • ¾ cup plain dahi
95 g carbs · 24 g protein · 13 g fat · 11 g fibre
Afternoon snack
≈ 175 kcal
Moong sprout chaat with tomato, onion and lemon
- • 1¼ cup moong sprouts
- • ½ tomato
- • ½ lemon
28 g carbs · 11 g protein · 1 g fat · 8 g fibre
Dinner
≈ 600 kcal
Grilled chicken tikka, 1 roti, kachumber salad and mint raita
- • 190 g chicken (boneless)
- • 1½ whole-wheat roti
- • 1¼ cup kachumber salad
- • ¾ cup mint raita
43 g carbs · 53 g protein · 23 g fat · 8 g fibre
Friday · about 1,783 kcal, 260 g carbs, 65 g protein, 45 g fibre, 1,649 mg sodium
Breakfast
≈ 425 kcal
Egg bhurji (2 eggs, tomato, onion) with 1 whole-wheat roti
- • 3 eggs
- • ½ tomato
- • ½ onion
- • 1½ whole-wheat roti
33 g carbs · 21 g protein · 23 g fat · 5 g fibre
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 520 kcal
2 jowar or bajra roti, mixed vegetable sabzi and daal
- • 2 jowar or bajra roti
- • 1 cup mixed vegetable sabzi
- • ¾ cup cooked daal
80 g carbs · 19 g protein · 13 g fat · 15 g fibre
Afternoon snack
≈ 158 kcal
A ripe banana
- • 1½ bananas
41 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 500 kcal
Palak daal with ¾ cup brown rice and lemon
- • 1 cup palak daal
- • ¾ cup cooked brown rice
- • 1 lemon
80 g carbs · 20 g protein · 10 g fat · 14 g fibre
Saturday · about 1,915 kcal, 261 g carbs, 75 g protein, 35 g fibre, 1,795 mg sodium
Breakfast
≈ 425 kcal
Whole-grain toast with peanut butter and half a banana
- • 1¼ slice whole-grain bread
- • 1¼ tbsp peanut butter
- • ½ banana
50 g carbs · 15 g protein · 19 g fat · 8 g fibre
Mid-morning snack
≈ 180 kcal
Pineapple slices with a rice cake
- • 1½ cup pineapple
- • 1½ rice cakes
42 g carbs · 3 g protein · 0 g fat · 3 g fibre
Lunch
≈ 600 kcal
Jeera rice with tofu and carrot-tori sabzi (garlic-infused oil, no onion)
- • 1 cup cooked basmati rice
- • 190 g firm tofu
- • 1¼ cup carrot and tori (courgette)
- • 2½ tsp garlic-infused oil
75 g carbs · 28 g protein · 20 g fat · 5 g fibre
Afternoon snack
≈ 190 kcal
1 slice whole-grain toast with peanut butter
- • 1 slice whole-grain bread
- • 1 tbsp peanut butter
16 g carbs · 7 g protein · 10 g fat · 3 g fibre
Dinner
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Sunday · about 1,791 kcal, 262 g carbs, 79 g protein, 53 g fibre, 2,313 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 160 kcal
A glass of unsalted chaas (buttermilk) with mint
- • 2 glass chaas
16 g carbs · 10 g protein · 6 g fat · 0 g fibre
Lunch
≈ 563 kcal
Lentil and vegetable soup with 1 slice whole-grain bread
- • 2 cup lentil vegetable soup
- • 1¼ slice whole-grain bread
83 g carbs · 28 g protein · 11 g fat · 20 g fibre
Afternoon snack
≈ 160 kcal
Hummus with carrot and cucumber sticks
- • 3 tbsp hummus
- • 1 cup carrot and cucumber sticks
16 g carbs · 6 g protein · 8 g fat · 5 g fibre
Dinner
≈ 520 kcal
Bean and vegetable chilli with ½ cup brown rice
- • 1½ cup bean and vegetable chilli
- • ½ cup cooked brown rice
84 g carbs · 21 g protein · 10 g fat · 18 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Same tablet time every day; keep breakfast routine steady.
- If you change your diet a lot (e.g. high fibre or soy), your dose may need checking.
Easy swaps
- Coffee with your tabletswap forWater with the tablet, coffee an hour later
When to see a doctor
- Palpitations, chest pain, shaking or weight loss after a dose change (too much hormone): contact your doctor.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
Die Schaltflächen und Beschriftungen des Tools sind vorerst auf Englisch.
Vollständige Anleitung lesen (auf Englisch): Thyroid Diet for Hypothyroidism: Foods and TimingSo ernährst du dich bei Schilddrüsenunterfunktion
Kurze Antwort: Um dich bei Schilddrüsenunterfunktion gut zu ernähren, nimm deine Tablette zur richtigen Zeit, halte störende Lebensmittel und Präparate auf Abstand, achte auf genug Jod und Selen und iss ausgewogene, ballaststoffreiche Mahlzeiten.
- Nimm deine Tablette zur richtigen Zeit. Nimm Levothyroxin mit Wasser auf nüchternen Magen, 30–60 Minuten vor dem Frühstück, jeden Tag zur gleichen Zeit.
- Halte störende Lebensmittel und Präparate auf Abstand. Halte Kalzium, Eisen, Antazida und Soja von der Tablette fern (bei Kalzium und Eisen etwa 4 Stunden).
- Achte auf genug Jod und Selen. Jodsalz in normalen Mengen, Milchprodukte, Eier und Fisch sowie 1–2 Paranüsse; nimm keine Algen- oder Jodpräparate.
- Iss ausgewogene, ballaststoffreiche Mahlzeiten. Das hilft bei Gewicht und Energie; sag deinem Arzt, wenn du deine Ballaststoffzufuhr stark änderst, da die Dosis eventuell überprüft werden muss.
Sind Kohl und Brokkoli schlecht für die Schilddrüse?
In normalen Mengen nicht, besonders gekocht. Die Sorge um Kreuzblütler betrifft sehr große rohe Mengen bei Jodmangel.
Soja und die Schilddrüse
Soja kann die Aufnahme von Levothyroxin verringern, wenn es zeitnah zur Tablette gegessen wird. Du musst es nicht meiden, halte es nur von deiner Dosis fern.
Häufige Fragen
Darf ich zu Schilddrüsentabletten Kaffee trinken?
Ja, aber warte mindestens 30–60 Minuten nach der Tablette; gleichzeitig getrunkener Kaffee verringert die Aufnahme.
Ist glutenfrei bei Hypothyreose besser?
Nur wenn du zusätzlich Zöliakie hast, die bei Menschen mit autoimmuner Schilddrüsenerkrankung häufiger vorkommt. Lass dich von deinem Arzt testen, bevor du auf Gluten verzichtest.
Kann Ernährung meine Schilddrüse heilen?
Keine Ernährung ersetzt das Schilddrüsenhormon. Die Lebensmittelauswahl unterstützt deine Gesundheit, während die Tablette den Hormonmangel behandelt.