5 Thyroid Breakfast Recipes for Women 35+
Gluten-Free, Dairy-Free, 30g of protein, 30g of fiber!
When managing thyroid health, particularly in Hashimoto's and hypothyroidism, a complete breakfast is crucial. It's important to include both animal protein and a high amount of fiber.
Understanding Protein Portions
First, it's essential to understand what 30 grams of protein looks like:
Eggs: Each large egg has about 6 grams of protein, so 5 large eggs are needed to reach approximately 30 grams.
Palm-size or Deck-size Reference: For meats and fish, a portion equating to around 30 grams of protein is similar in size to the palm of your hand, or a deck of cards.
Chicken Breast: Roughly 3.5 ounces (100 grams) provides about 30 grams of protein.
Lean Beef: A 3.5-ounce (100-gram) serving offers close to 30 grams of protein.
Fish: 3.5 to 4 ounces (100-113 grams) of salmon or tuna equates to nearly 30 grams of protein.
Why Animal Protein in Breakfast?
Animal protein provides essential amino acids aiding in thyroid hormone synthesis, crucial for regulating metabolism and energy levels. Moreover, it stabilizes blood sugar levels, reducing thyroid strain.
The Fiber Factor
Pairing animal protein with high-fiber foods ensures smooth digestion and a healthy gut microbiome, vital for thyroid function.
Here are 5 simple thyroid-healing breakfast recipes that provide 30g of protein and 30g of fiber:
1. Beef and Black Bean Breakfast Bowl
Ingredients: 100g lean ground beef, 1 cup cooked black beans, 1 small diced bell pepper, 1 small diced tomato, 1 cup spinach, garlic powder, chili powder, salt, and pepper.
Instructions: Cook ground beef with garlic powder, chili powder, salt, and pepper until browned. Add bell pepper, tomato, and spinach; cook until vegetables are soft. Stir in cooked black beans and heat through.
Macronutrients: 450 calories; 30g protein; 15g fat; 32g fiber.
2. High-Fiber Chicken Salad
Ingredients: 100g grilled chicken breast, 2 cups mixed greens, ½ cup cooked quinoa, 1 cup chopped carrots, ¼ cup sunflower seeds, olive oil, lemon juice, salt, and pepper.
Instructions: Slice grilled chicken. Toss mixed greens, quinoa, carrots, and sunflower seeds with olive oil and lemon juice. Top with chicken slices. Season with salt and pepper.
Macronutrients: 400 calories; 30g protein; 14g fat; 35g fiber.
3. Tuna, Avocado, and Chia Seed Wrap
Ingredients: Canned tuna (in water), 1 large ripe avocado, 2 tablespoons chia seeds, 2 large whole grain wraps, diced red onion, lemon juice, salt, and pepper.
Instructions: Mix drained tuna with diced avocado, chia seeds, and red onion. Add lemon juice, salt, and pepper to taste. Divide the mixture between the wraps and roll up.
Macronutrients: 500 calories; 30g protein; 20g fat; 33g fiber.
4. Pork Sausage and Veggie Stir-Fry with Lentils
Ingredients: 100g ground pork sausage, 1 cup cooked lentils, 1 cup diced bell peppers, 1 cup sliced mushrooms, 1 cup broccoli, olive oil, salt, and pepper.
Instructions: In a skillet, cook pork sausage until browned. Add bell peppers, mushrooms, and broccoli; cook until vegetables are tender. Stir in cooked lentils and heat through.
Macronutrients: 450 calories; 30g protein; 18g fat; 31g fiber.
Salmon and Kale Stuffed Sweet Potato
Ingredients: 100g cooked salmon, 1 large baked sweet potato, 2 cups chopped kale, 1 tablespoon olive oil, lemon juice, salt, and pepper.
Instructions: Flake the cooked salmon. Sauté kale in olive oil until wilted. Split the baked sweet potato and stuff with salmon and kale. Drizzle with lemon juice, salt, and pepper.
Macronutrients: 420 calories; 30g protein; 14g fat; 35g fiber.
These recipes are straightforward, nutritious, and deliver a balanced mix of protein, healthy fats, and fiber to heal your thyroid.
Try them and out and let me know what you think!
Your friend in health,
Dr. Pearl
