Thyroid-Friendly Breakfast: Sweet Potato & Turkey Sausage Hash
Ingredients (Serves 2)
1 medium sweet potato, peeled + diced
½ lb nitrate-free turkey sausage (or ground turkey seasoned with sage, garlic, salt)
1 cup spinach or kale
½ small red onion, diced
1 tbsp avocado oil
½ tsp turmeric
½ tsp garlic powder
Sea salt + pepper to taste
Why It’s Thyroid-Friendly
Sweet potatoes support stable blood sugar and provide vitamin A for thyroid hormone conversion.
Turkey gives you clean protein to stabilize energy and prevent cortisol spikes.
Turmeric fights inflammation that often worsens thyroid symptoms.
Greens support gut and liver detox pathways—which are key for hormone balance.
Instructions
Heat avocado oil in a skillet over medium heat.
Add diced sweet potato and cook until slightly softened (about 7–8 minutes).
Add turkey sausage and break it apart as it browns.
Add onion, turmeric, garlic powder, salt, and pepper. Cook 3–4 minutes.
Stir in spinach or kale until wilted.
Taste and adjust seasoning.
Optional Add-Ons
Top with ½ avocado
Add a fried or poached egg (if tolerated)
Sprinkle with fresh parsley
Berry Almond Chia Protein Bowl
Ingredients
¾ cup unsweetened almond milk
2 tbsp chia seeds
1 scoop protein (collagen or plant-based)
½ cup mixed berries
1 tbsp sliced almonds
Cinnamon
Directions
Mix almond milk, chia seeds, and protein powder in a bowl or jar.
Let sit for 5–10 minutes to thicken (or overnight for a grab-and-go breakfast).
Top with berries, almonds, and cinnamon.
Why It’s Thyroid-Friendly
Chia seeds support gut health and hormone balance with fiber + omega-3s.
Berries are anti-inflammatory and antioxidant-rich.
Protein stabilizes energy and prevents cortisol spikes.
Almonds add healthy fats for hormone production.
Thyroid-Friendly Lemon Ginger Salmon
Ingredients (2 servings)
2 salmon fillets (4–6 oz each), preferably wild-caught
1½ tbsp olive oil or avocado oil
1 tbsp fresh grated ginger
1 garlic-infused olive oil drizzle (optional for Low-FODMAP)
Juice of ½ lemon
1 tsp lemon zest (optional but delicious)
Sea salt, to taste
Black pepper, to taste
Sides (optional but recommended)
2 cups fresh spinach
2 cups carrots, sliced
Olive oil, salt, and pepper for roasting/steaming
Directions
1. Prep the Salmon
Preheat your oven to 400°F (205°C).
Line a baking sheet with parchment paper.
Place the salmon fillets skin-side down.
Drizzle with olive oil.
Sprinkle with sea salt and pepper.
2. Add the Flavor
Grate fresh ginger directly onto the fillets (about ½ tbsp per piece).
Add lemon zest (optional).
Squeeze fresh lemon juice over each fillet.
Add a light drizzle of garlic-infused olive oil if you want extra flavor without triggering high-FODMAP ingredients.
3. Bake
Place the salmon in the oven for 12–15 minutes, depending on thickness.
Salmon is done when it flakes easily with a fork and is opaque in the center.
Hormone- & Gut-Friendly Salmon Power Bowl
Ingredients (Serves 1–2)
1 wild-caught salmon filet (4–6 oz)
1 cup cooked quinoa
(swap for cauliflower rice if low-carb)
1 cup zucchini, sliced
1 cup spinach
½ avocado, sliced
1–2 tbsp olive oil
Sea salt (to taste)
Garlic powder
Turmeric
Black pepper
Fresh lemon juice
Directions
Preheat oven to 400°F.
Place salmon on a baking sheet. Drizzle with olive oil and season with sea salt, garlic powder, turmeric, and black pepper.
Bake salmon for 12–15 minutes, until flaky.
While salmon cooks, sauté zucchini in olive oil for 3–4 minutes. Add spinach and cook until just wilted.
Assemble bowl:
Quinoa (or cauliflower rice) on the bottom
Add sautéed vegetables
Top with salmon and avocado
Finish with a squeeze of fresh lemon juice and an extra drizzle of olive oil if desired.
Lemon Baked Salmon (Serves 2)
Ingredients
2 fresh salmon fillets
1 tbsp olive oil
lemon zest
sea salt
Directions
Preheat oven to 400°F. Place
salmon on lined tray, brush with oil, sprinkle zest and salt. Bake 12–15 minutes until flaky.