How to Build Thyroid-Healthy Meals by the Plate

If you’ve been looking for a simple, sustainable way to create balanced, thyroid-healthy, whole-food meals, you’re in the right place. In today’s blog post and video tutorial, I'm going to show you the "By the Plate" approach to building thyroid-healthy meals.

You can make thyroid-healthy eating your new normal using a by-the-plate method and a few simple meal prep staples. This method focuses on balancing macronutrients (protein, carbs, and fats) while ensuring your meals are packed with micronutrients like vitamins and minerals. It’s a framework that not only supports your thyroid but also promotes overall health and reduces inflammation.

Ready to learn how to make mealtime easier, healthier, and more delicious? Let’s dig in! Scroll down to watch the video where I’ll show you exactly how to build a balanced plate or keep reading to explore the steps and tips in detail!

What Is the "By the Plate" Approach?

The "By the Plate" approach is all about composing your plate to create meals that are balanced, nutrient-dense, and satisfying. It uses a visual pie-chart-style diagram as a guide to assembling your meals. It also replaces outdated models like the food pyramid with a more intuitive and flexible system. 

One thing to note is that there's more than one by-the-plate model to choose from. I'll share two options with you below to give you flexible options. It's key to note that we each have unique dietary needs and sensitivities as Thyroid Thrivers, so there is no one-size-fits-all "thyroid diet" or by-the-plate approach.

One of the most helpful things we can wrap our heads around when it comes to building thyroid-friendly meals is the notion that we are going to need to customize our meals, which is why the flexibility of this by-the-plate approach translates so well to our various needs. Whether you're gluten-free, dairy-free, grain-free, Paleo, AIP, or simply trying to replace processed foods with whole-food meals, you can tailor this by-the-plate method to fit your needs. 

The models below will give you an idea of what a balanced plate could look like, depending on your needs. The first is more of a mainstream approach, and the second is more of a Functional Nutrition approach. For most of us, the second one is going to be more effective at lowering inflammation and reducing symptoms, but not every meal has to strictly adhere to either of these models. Use them as a customizable guide and an awareness-building tool as you create your thyroid-healthy meals. 

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The USDA MyPlate Model

The USDA introduced its MyPlate method in 2011, replacing the food pyramid. Their model divides your plate into:

• ~ 50% Fruits and Vegetables: Vegetables take up a slightly larger portion than fruits.
• ~ 25% Grains: Whole grains are preferred.
• ~ 25% Protein: This includes lean meats, seafood, and plant-based sources.
• Dairy: A small serving of dairy is also allotted.

While this is a solid starting point, many Thyroid Thrivers find that they don’t thrive on foods like gluten-containing grains, grains in general, or dairy due to sensitivities or inflammation. This is where a more Functional Nutrition approach does a better job of accounting for those of us attempting to manage chronic or autoimmune illness with the help of food and lifestyle interventions. 

Dr. Mark Hyman’s Pegan Adaptation

Functional health expert Dr. Mark Hyman expanded on the MyPlate concept with his Pegan Diet, a hybrid of Paleo and vegan principles. This approach focuses on:

• ~ 75% of the Plate: Non-starchy and starchy vegetables for maximum nutrient density.
• ~ 25% of the Plate: Clean proteins like fish, poultry, or plant-based options.
• Healthy Fats: Added fats like olive oil, avocado, or nuts for balance.

The key takeaway? Prioritize colorful, nutrient-rich plants, clean proteins, and healthy fats, adapting the proportions to fit your unique dietary needs.

Even with Dr. Hyman's approach, you may need to adjust to suit your needs. Some of us may be avoiding otherwise healthy foods like nuts, legumes, nightshades, or foods high in things like histamines, sulfur, or oxalates. Nevertheless, these visual representations show us what a nourishing anti-inflammatory meal might look like. We need to balance those macros for healthy blood sugar balance and long-lasting energy while upping our intake of colorful plant foods for nutrient density, energy, and cellular health. 

Building Meals by the Plate for Thyroid Health

Thyroid-healthy meals are colorful, anti-inflammatory, and nutrient-dense. They make use of plenty of plant foods, high-quality protein, and healthy fats. If you want to see thyroid-healthy meals in action, my blog is jam-packed with recipes, cooking videos, and examples you can browse. But how do we make this way of eating doable, easy, and delicious? How can we simplify our meals so that we don't have to head to the kitchen and cook three times a day? To get the benefits we want from this health-supportive eating style, it needs to become our everyday norm, right? 

Combining some simple meal prep staples and this by-the-plate approach is the solution that my Thrivers Club Community and I swear by. 

Using the "By the Plate" method as a guide, here’s how to create balanced, thyroid-friendly meals:

1. Fill ~ 75% of Your Plate with Colorful, Plant-Based Foods

   • Include a mix of non-starchy vegetables (like leafy greens, broccoli, and zucchini) and starchy vegetables (like sweet potatoes, squash, or carrots)
   • Aim for a variety of colors to ensure a broad spectrum of phytonutrients
   • Cook goitrogenic produce such as cruciferous vegetables whenever possible to make it more thyroid-friendly 
   • Use organic whenever possible to avoid thyroid-disrupting toxins

2. Add ~ 25% High-Quality Proteins

   • Organic, pasture-raised poultry or wild-caught fish
   • Organic, pasture-raised eggs (if tolerated)
   • Grass-finished beef
   • Plant-based options like lentils or beans (if tolerated)

3. Incorporate Healthy Fats

   • Extra virgin olive oil
   • Avocados or avocado oil
   • A sprinkle of nuts or seeds

4. Customize for Your Needs

   • Adjust the proportions or ingredients to fit your unique dietary needs

Meal Prep Staples to Simplify Your Week

So, now that you've got the basic idea of how to build thyroid-healthy meals by the plate, it's time to build them! The simplest, easiest, and most time-efficient way to do that is to use basic meal prep staples.

Meal prep staples are the perfect partner for this "By the Plate" approach and can be prepared with minimal time and effort, requiring just a couple of quick cooking sessions per week.

Some favorite meal prep staples:

• Shredded Chicken like this Lemon Dill Chicken
• Browned Grass-finished Beef
• Meatballs like these Ginger Scallion Meatballs
• Sheet Pan Veggies like these Green Beans with Mushrooms & Bacon
• Steamed Vegetables
• Cooked Lentils
• Cauliflower Rice
• Toasted Quinoa
• Simply Perfect Wild Rice
• Mashed Winter Squash
• Flavorful Sauces like this Miso Carrot Dressing or Lemon Basil Pesto

With these prepped and ready to go, you can create meals by the plate, in bowls, as salads, or even in wraps, in just a few minutes. No muss, no fuss, no daily cooking required! 

PRO TIP: Pick a theme for your weekly meal-prep staples (e.g., Mediterranean-, Asian-, or Latin-inspired) so that you can easily mix and match your various staples, knowing that all of the flavors will complement each other.  

In my Simple Meal Prep Staples Workshop and Recipe Guide, I show you how to create an entire menu of basic staples with various flavor options so you can easily mix and match. This workshop and recipe guide are a member favorite! You can get instant access to this and over 17 other exclusive workshops when you become a Thrivers Club Member!

Why the "By the Plate" Approach Works for Thyroid Thrivers

For those managing thyroid conditions, eating balanced, home-cooked, anti-inflammatory meals is crucial. This method helps:

• Support Hormone Balance: Macronutrient balance provides steady energy and supports healthy metabolism.
• Reduce Inflammation: Prioritizing plant foods and healthy fats helps lower inflammation, which is often elevated in thyroid and autoimmune conditions.
• Promote Gut Health: Fiber-rich plant foods and healthy fats support a healthy gut microbiome, which plays a vital role in digestion, nutrient absorption, and immune function—key factors for thyroid health.
• Simplify and Streamline Your Meal Planning: By focusing on visual proportions, you can create meals without elaborate recipes or complicated tracking.

Start Building Thyroid-Healthy Meals Today

Creating balanced meals doesn’t have to be complicated. With this By the Plate method, you’ve now got a simple visual tool to make thyroid-friendly eating feel doable, nourishing, and flexible — no overwhelm required.

If this approach resonates with you, and you’re craving more recipes, structure, and support, you’re not alone. That’s exactly why I created the Thrivers Club — a place for Thyroid Thrivers to learn, share, and truly thrive together.

💛 Scroll down to hear what members are saying and explore the support waiting for you inside.

Happy cooking, happy thriving, and happy meal prepping!

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