The Ultimate 7-Day Anti-Inflammatory Meal Plan for Hashimoto’s Disease
If you’ve ever Googled “what should I eat for Hashimoto’s?” you already know how overwhelming it can be. Gluten-free. Dairy-free. AIP. Low histamine. High protein. Low carb. It’s enough to make you throw your hands up and live on air and vibes.
But here’s the truth:
You don’t need to eliminate everything you love or survive on chicken and steamed spinach. What you do need is a simple, anti-inflammatory, gut-healing plan that supports your thyroid, calms your immune system, and makes symptom management doable.
That’s exactly what this 7-day plan was designed for.
📌 Why Anti-Inflammatory Eating Matters for Hashimoto’s
Hashimoto’s is an autoimmune disease at its core, and inflammation is what fuels your symptoms — fatigue, weight gain, brain fog, skin issues, hair loss, anxiety, you name it.
When you lower internal inflammation (starting in the gut), everything improves. Thyroid function, digestion, metabolism, hormone balance, and flare-up frequency.
The food you eat either adds to the inflammation fire… or helps calm it.
This plan is about choosing meals that support healing without making you miserable.
📌 How to Structure Your Meals
✅ Focus on whole, nutrient-dense, anti-inflammatory foods
✅ Prioritize gut-healing ingredients (collagen, bone broth, leafy greens, berries, sweet potatoes, salmon, etc.)
✅ Include healthy fats and protein in every meal
✅ Stay hydrated (bonus points for adding minerals!)
✅ Avoid gluten, processed dairy, refined sugar, and seed oils when possible
📌 7-Day Anti-Inflammatory Meal Plan for Hashimoto’s
Day 1:
Breakfast: Green smoothie with collagen, spinach, coconut milk, chia, and berries
Lunch: Chicken, avocado, cucumber + olive oil salad
Dinner: Baked salmon, roasted sweet potatoes, sautéed spinach
Snack: Rice cakes with almond butter
Day 2:
Breakfast: Scrambled eggs with spinach, mushrooms + avocado
Lunch: Leftover salmon over greens with lemon vinaigrette
Dinner: Turkey burgers (no bun), roasted zucchini, quinoa
Snack: Bone broth + berries
Day 3:
Breakfast: Overnight oats with chia, coconut milk, berries (if tolerated)
Lunch: Chicken lettuce wraps with avocado + veggies
Dinner: Grass-fed beef stir fry with cauliflower rice
Snack: Gut-friendly protein shake
Day 4:
Breakfast: Banana Pancakes
Lunch: Arugula Chicken Salad
Dinner: Roasted Root Veggies and Chicken Thighs
Snack: Coconut Chips
Day 5:
Breakfast: Blueberry Muffins
Lunch: Chicken kofta + slaw
Dinner: Pesto Pasta and Meatballs
Snack: Sweet Potato Chips
Day 6:
Breakfast: “Cheesy” Roasted Cauliflower scramble
Lunch: Pomegranate Chicken Salad
Dinner: Ground Pork & Spaghetti Squash
Snack: Bare Apple Chips
Day 7:
Breakfast: Tropical Coconut Smoothie
Lunch: Chicken & Veggie Soup
Dinner: Baked Chicken with Maple Cinnamon Brussels Sprouts
Snack: Paleo Puffs
If you need a simple gut and inflammation healing meal plan with recipes, you can grab my gut and inflammation kickstart. I also have high protein, gluten free, plant based, dairy and grain free, or hormone balancing recipes if those are more your jam!
📌 My Go-To Supplements for Gut + Thyroid Support
These are my ride-or-dies for reducing flares, improving digestion, and supporting my metabolism. I recommend some things for leaky gut, improved digestion, and getting good gut bacteria replenished. There is a chocolate or vanilla stack used to heal. But I also recommend a mild or advanced digestive enzyme to also assist with the healing process. If you're following keto, you'll need a keto specific digestive enzyme. This company has GREAT supplements so browse the site and use code 'SARAHRUTH10' at checkout to save yourself some money.
I also recently found Triquetra Health. They have what I like to call a triple biotic. It's a pre, pro, and post biotic in one. They also have a digestive enzyme that is highly recommended. It's an amazing way to heal your gut.
Aside from healing, make sure that you are getting your daily vitamins and minerals. I see people taking too many supplements when they could get all their vitamins and minerals in one multi vitamin/multi mineral. I use Primal Queen (discount code ORGAN) and cycle it with Paleo Valley.
📌 Why This Plan Works
Because it’s not just about what you take away - it’s about what you give your body to actually heal.
✅ It lowers gut inflammation
✅ It calms your overactive immune system
✅ It balances blood sugar + supports energy
✅ It’s realistic for real life
No starvation. No shame. No impossible rules.
📌 Ready for the Next Step?
If you’re sick of random diets and Googled tips, and you’re ready for a real healing plan made for your symptoms and lifestyle — apply to work with me.
I created the Hashimoto’s Healing Blueprint because this is exactly what I needed when I was struggling.
✅ Personalized strategy
✅ Proven gut-healing + anti-inflammatory protocols
✅ Coaching calls + support
✅ No guessing