Day 1
After Waking Up : 1 glass turmeric and black pepper boiled water + soaked 10 almonds + 5
walnuts + 20g mixed seeds
Breakfast (9-9:30 am) – 2 idli + 1 cup sambar + 3 egg whites (boiled)
Mid-morning (11-11:30 am) – 1 small bowl papaya + Black coffee/Green tea
Lunch (2-3 pm) – 1 cup rice + ½ cup chicken curry (100g chicken breast, low oil) + beans
poriyal + 1 cup curd(home set)
Evening snack (4-5 pm) – 1 cup Buttermilk/masala chhas/Coconut water
Dinner (7-7:30pm) – Sauteed vegetable + grilled/boiled/baked/roasted 100g-(chicken
breast/fish)
Bedtime (1 hr before bedtime) – 1 cup moringa boiled water
Day 2
After Waking Up : 1 glass turmeric and black pepper boiled water + soaked 10 almonds + 5
walnuts + 20g mixed seeds
Breakfast (9-9:30 am) – 1 Moong dosa + chutney + 1 bowl sprouts
Mid-morning (11-11:30 am) – 1 small bowl papaya + Black coffee/Green tea
Lunch (2-3 pm) – 1 cup rice + rasam + 100 g grilled sardine (omega-3 rich) + Sauteed
vegetables
Evening snack (4-5 pm) – 1 cup Buttermilk/masala chhas/Coconut water
Dinner (7-7:30 pm) – Sauteed vegetable + grilled/boiled/baked/roasted 100g-(chicken
breast/fish)
Bedtime (1 hr before bedtime) – 1 cup moringa boiled water
Day 3
After Waking Up : 1 glass turmeric and black pepper boiled water + soaked 10 almonds + 5
walnuts + 20g mixed seeds
Breakfast (9-9:30 am) – 2 appam + vegetable stew (light coconut milk- optional) + 2 boiled egg
whites
Mid-morning (11-11:30 am) – 1 bowl papaya + black coffee/green tea
Lunch (2-3 pm) – 1 cup rice + 1bowl chicken breast curry(150g) + Sauteed vegetables + 1 cup
curd
Evening snack (4-5 pm) – 1 cup Buttermilk/masala chhas/Coconut water
Dinner (7-7:30 pm) – Sauteed vegetable + grilled/boiled/baked/roasted 100g-(chicken
breast/fish)
Bedtime (1 hr before bedtime) – 1 cup moringa boiled water
Day 4
After Waking Up : 1 glass turmeric and black pepper boiled water + soaked 10 almonds + 5
walnuts + 20g mixed seeds
Breakfast (9-9:30 am) – 2 pesarattu (green gram dosa) + chutney + 1 bowl steamed vegetables
Mid-morning (11-11:30 am) – 1 bowl papaya + black coffee/green tea
Lunch (2-3 pm) – 1 cup rice + 100g fish curry + salad
Evening snack (4-5 pm) – 1 cup Buttermilk/masala chhas/Coconut water
Dinner (350 kcal) – Sauteed vegetable + grilled/boiled/baked/roasted 100g-(chicken breast/fish)
Bedtime (1 hr before bedtime) – 1 cup moringa boiled water
Day 5
After Waking Up : 1 glass turmeric and black pepper boiled water + soaked 10 almonds + 5
walnuts + 20g mixed seeds
Breakfast (9-9:30 am) – 1 uthappam + chutney + 2 boiled egg whites veg loaded omelet
Mid-morning (11-11:30 am) – 1 small papaya bowl
Lunch (2-3 pm) – 1 cup rice + sambar + 1 small sardine curry (100 g) + beans poriyal + curd
Evening snack (4-5 pm) – 1 cup Buttermilk/masala chhas/Coconut water
Dinner (7-7:30) – Sauteed vegetable + grilled/boiled/baked/roasted 100g-(chicken breast/fish)
Bedtime (1 hr before bedtime) – 1 cup moringa boiled water
Day 6
After Waking Up : 1 glass turmeric and black pepper boiled water + soaked 10 almonds + 5
walnuts + 20g mixed seeds
Breakfast (9-9:30 am) – 1 bowl veg loaded poha
Mid-morning (11-11:30 am) – 1 bowl papaya + black coffee/green tea
Lunch (2-3 pm ) – 1 cup curd rice + grilled chicken (100 g)
Evening snack (4-5 pm) – 1 cup Buttermilk/masala chhas/Coconut water
Dinner (7-7:30 pm) – – Sauteed vegetable + grilled/boiled/baked/roasted 100g-(chicken
breast/fish)
Bedtime (1 hr before bedtime) – 1 cup moringa boiled water
Day 7
After Waking Up : 1 glass turmeric and black pepper boiled water + soaked 10 almonds + 5
walnuts + 20g mixed seeds
Breakfast (9-9:30 am) – 2 dosa + chutney + 2 egg whites omelette
Mid-morning (11-11:30 am) – 1 bowl papaya
Lunch (2-2:30 pm) – 1 cup rice + rasam + sardine fry (100 g, shallow-fried with little oil) +
poriyal + 1 cup curd
Evening snack (4-5 pm) – 1 cup Buttermilk/masala chhas/Coconut water
Dinner (7-7:30 pm) – Sauteed vegetable + grilled/boiled/baked/roasted 100g-(chicken
breast/fish)
Bedtime (1 hr before bedtime) – 1 cup moringa boiled water
❌ DON’Ts (Foods to Avoid/Limit)
Hypothyroidism
Limit excess raw cruciferous vegetables (cabbage, cauliflower, broccoli, turnip) – safe
when cooked.
Avoid soy and soy-based products in excess (they may interfere with thyroid meds).
Avoid skipping thyroid medication timing with meals (take meds on empty stomach,
30–60 min before food).
High Cholesterol & Fatty Liver
No deep-fried foods, fast food, bakery items (samosa, pakora, chips, pastries, biscuits).
No red meat, organ meat, processed meats (sausages, salami, bacon).
No butter, ghee, margarine, cream, mayonnaise (saturated & trans fats).
Limit egg yolks (1 yolk per day).
Avoid sugary foods/drinks (sweets, desserts, packaged juices, soda, sweetened
tea/coffee).
Avoid alcohol (very harmful for fatty liver).
Obesity
Avoid large portion sizes and late-night meals.
Avoid refined carbs (white rice, maida, white bread, noodles, pizza, bakery foods).
Avoid mindless snacking on fried or packaged foods.
⚖️Lifestyle Tips
Physical activity: At least 30–45 min brisk walk / moderate exercise daily (if medically
cleared).
Weight management: Aim for gradual weight loss (0.5–1 kg/week).
Regular monitoring: Thyroid profile, lipid profile, liver function tests, and BP checks.
Sleep: 7–8 hrs daily, avoid late nights.
Stress management: Yoga, meditation, or breathing exercises.
🐟 Fishes Rich in Omega-3 (Highest to Lower)
1. Mackerel
2. Salmon (wild, Chinook / Sockeye
3. Herring (Atlantic / Pacific)
4. Sardines (Atlantic / canned in oil)
5. Anchovies
6. Bluefin Tuna
7. Trout (Rainbow, farmed)
8. Seabass
9. Halibut (Pacific / Atlantic)
10. Cod (Atlantic)
