The Thyrolife Protein Boost Diet eating plan

Thyrolife Protein Boost Diet

Eating Plan (1,200-1,500 Calories)

BREAKFAST

Protein(s)
2-3 ounces of seafood
or poultry or lean meat
OR ½ cup of plant based proteins
OR egg/dairy substitutes. (see below)
+ ½ to ¾ cups of favorite fruit
OR ½ cup favorite fruit
alternative.
+ 1 portion unit of good fats
(see below)

OR

½ cup of oatmeal,
OR 2 cups of cold cereal,
OR 1 cup of gluten free cereal,
OR ½ cup edamame.
+ 1 cup of unsweetened soy milk
OR ½ cup of unsweetened almond milk

LUNCH

1 cup of cooked
favorite plant
based protein:
(legumes/gluten free grains)
i.e.: beans, lentils,
quinoa, chickpeas,
brown rice,
amaranth, etc.
+ 2 to 4 ounces of seafood
OR poultry or lean meats
OR ½ to ¾ cups plant
based proteins.
+ At least 3 cups of
vegetables
(see below)
+ 1 cup of berries
OR equivalent
alternative fruits.
+ 1 portion unit
of good fats.
(see below)

DINNER

6-8 ounces of seafood
OR poultry
OR lean meats
OR 1 ½ cups of legumes/
gluten free grains.
+ 4 cups of vegetables + 1 portion unit of good fats. [NO FRUITS!]

**GOOD SPICES FOR YOUR MEAL PERPARATION ARE: CUMIN, GARLIC, GINGER, OREGANO, THYME, AND TUMERIC.
**GOOD CONDIMENTS TO USE ARE: BALSAMIC AND WHITE VINEGAR. TOMATO PASTE, TOMATOES, AND TOMATILLOS CAN BE INCLUDED IN YOUR MEAL PREPARATION**

FAVORITE PLANT BASED PROTEINS

  • Lentils
  • Quinoa
  • Beans (i.e. fava beans, lima beans, black beans, others).
  • Green peas
  • Brown rice
  • Gluten free grains (i.e. amaranth, teft)

Avoid or minimize whole grain consumption at dinner time.

FAVORITE NON-PLANT BASED PROTEINS

  • SEAFOOD: Tilapia, mahi mahi, catfish, flounder, haddock, Atlantic cod, bass, sole, wild salmon, trout, crab, shrimp, mollusks, herring, sardines
  • POULTRY: turkey, chicken breast
  • Beef liver
  • LEAN MEAT: veal, goat, game meat

Alternative Proteins: eggs and dairy (to avoid or eat less often)

**Substitute for 2 ounces of seafood, poultry, or lean meats in eating plan**

  • 4 egg whites
  • 2 tablespoons goat cheese
  • ½ cup cottage cheese and plain yogurt
  • ½ cup ricotta or feta cheese
  • 3 tablespoons parmesan cheese

VEGETABLES

SOME FAVORITE VEGETABLES TO CONSUME MORE ROUTINELY*

– Brussel Sprouts
– Broccoli
– Cauliflower
– Mushrooms (cremini)
– Asparagus
– Okra
– Bok Choy
– Eggplant
– Chives
– Zucchini
– Eggplant
– Kale
– Beets
– Yams
– Snow Peas
– Fennel
– Artichoke
– Butternut Squash
– Tofu

OTHER VEGETABLES (Mostly for salads)

– Cucumber
– Cabbage
– Mustard greens
– Collard greens
– Radish
– Celery
– Watercress
– Kohlrabi
– Arugula
– Endive
– Lettuce (all varieties)
– Radicchio
– Banana peppers
– Parsley
– Spinach
– Turnip greens
– Onions
– Shallots
– Leeks
– String (green) beans
– Bell peppers and chiles
– Carrots
– Turnips
– Scallions (green onions)
– Seaweed

*some of these vegetables are considered goitrogens (impairing thyroid function when eaten in large ampints particularly in a raw form) but have tremendous health benefits. They should be consumed in a steamed, boiled or cooked form to prevent their negative thyroid effects.

FRUITS

FAVORITE FRUITS

– Cranberries
– Blackberries
– Raspberries
– Strawberries
– Elderberries
– Blueberries
– Lemon

FRUIT ALTERNATIVES (eat less often)

– Grapefruit
– Pear
– Apple
– Apricot
– Star fruit
– Peaches
– Papaya

FATS

GOOD FATS (BEST PICKS) (amounts given as a portion unit)

  • Healthy oils (olive oil, etc.) = 1 teaspoon
  • Olives = 5
  • Avocado = 1/8 of a whole
  • Nut milks = 1 cup
  • Nut butter = 1 teaspoon
  • Coconut oil = 1 teaspoon
  • Tofu = ¼ cup

ALTERNATIVE GOOD FATS (amounts given as a portion unit)

  • Nuts: 2 walnuts, 4 hazelnuts, 2 pecans, 6 almonds, 7 peanuts, or 7 pistachios.
  • Seeds: pine nuts, pumpkin, sesame, chia seeds, and sunflower seeds (2 teaspoons); flaxseed (1 tablespoon)
2019-09-25T17:19:45-05:00By |Infographics|

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