By Jennifer Whitmire MS, MEd, MH, CHES, NEP

When you live with an autoimmune thyroid diagnosis, figuring out the best meal plan for your body can feel like trying to solve a puzzle. 

We’re told we need to eat healthy, but what is “healthy” and exactly how much is enough, and how often should we eat? Do we need three meals a day, or should we try something like intermittent fasting? 

The standard three meals a day just doesn’t work for everyone. Some people try eating only two larger meals a day, thinking it will help balance their blood sugar or reduce inflammation.

But here’s the big question: how many meals a day is ideal for someone with autoimmune thyroid disease? This isn’t just a matter of convenience; what and when you eat can significantly impact your thyroid and overall health.

Are You Under-eating?

It’s easy to overlook the consequences of under-eating, but it’s an issue I see far too often in my clients. While it’s tempting to try cutting calories or skipping meals to manage weight or to fit a busy schedule, undereating can actually hurt your thyroid—and your health in general.

Maybe you’re eating enough calories, but you’re not eating enough of the nutrients your body needs. If you are inflamed, have elevated antibodies, or something else is going on, sluggish liver? You are going to need even more nutrients. Not meeting your nutrient needs, not only slows your healing process, but adds stress to an already stressed system. You also have to work on absorption.

When we don’t eat enough, our body doesn’t have the fuel it needs to produce the thyroid hormones that regulate metabolism, energy levels, and many other vital functions. Under-eating can lead to a reduced conversion of T4 to the active form of thyroid hormone, T3. This is especially harmful when your thyroid is already struggling to produce hormones in the first place. 

The body is incredibly intelligent, but if it senses it isn’t getting enough food or energy, it’ll slow down hormone production in an attempt to conserve energy.

This process leads to a slower metabolism, leaving you feeling sluggish, fatigued, or even gaining weight. Unfortunately, the thyroid isn’t the only system impacted by undereating.

When you don’t get the right amount of food, it also impacts your nutrient intake. The thyroid relies on specific nutrients like selenium, zinc, iodine, vitamin A, vitamin D, and iron. If you aren’t consuming enough calories to meet your nutritional needs, insufficiency can lead to more thyroid struggles.

Undereating also creates stress in the body, triggering higher levels of cortisol, the stress hormone. High cortisol not only interferes with thyroid hormone production but can also create problems in your gut. A stressed gut can lead to dysbiosis, or an imbalance of gut bacteria in your microbiome, which creates inflammation and can trigger an autoimmune flare. This becomes even more complicated when you add food sensitivities into the mix.

Should You Eat Two or Three Meals a Day?

Now that you see how harmful under-eating can be, let’s talk about how many meals you should be eating. Is two meals enough, or are three meals a day necessary to support the thyroid? Ultimately, the choice comes down to individual needs and lifestyle.

Eating two meals a day, or following an intermittent fasting pattern, can work for some people, especially if they’re very mindful about the nutrients they include in those meals. But here’s the thing:eating only two meals a day requires careful planning and intentionality. With just two meals, you’re limited to how many calories and nutrients you can pack in. It’s critical to make sure both meals are nutrient-dense, balanced, and include a variety of foods that support thyroid hormones and function.

If you’re following two-meals a day, both meals need to include a good balance of protein, healthy fats, complex carbohydrates, and plenty of colorful, fiber-rich vegetables. These foods provide a rich source of the vitamins, minerals, and antioxidants that your thyroid needs to function well. But even with great planning, two meals a day isn’t always sustainable, especially when you have food sensitivities or when your body’s energy demands are higher due to stress.

If you’ve been undereating, struggling with nutrient absorption, dealing with a leaky gut, and/or your labs show nutrient insufficiencies, trying to get everything your body needs in just two meals can be really difficult. 

When your body is already running on empty, it craves consistent and intentional nutrients to repair and rebuild. Packing all those essential nutrients into two meals may not be enough, especially when your thyroid and overall health are depending on you. In these cases, spreading your intake across three meals—can make all the difference in supporting your healing and helping you feel your best.

For many people, three meals a day is easier and more sustainable. Eating three meals gives you more opportunities to take in the nutrients your thyroid requires to get and stay healthy. A big benefit of eating three meals is that you have more chances to include a variety of foods—fruits, vegetables, nuts, seeds, healthy fats, and clean proteins. This increases your chances of getting the full range of nutrients your body needs.

The key to making three meals work is ensuring they’re balanced and full of thyroid-supporting nutrients. The goal is always to get in a variety of nutrient-dense foods that fuel your thyroid and support YOU no matter how many meals.

What to Eat for Optimal Thyroid Health

Regardless of the number of meals you decide to eat, you must prioritize nutrient-dense foods that support your thyroid. These foods provide the building blocks for hormone production and the necessary vitamins and minerals that are necessary for proper thyroid function.

For example, selenium is a critical nutrient for thyroid hormone and function, and it can be found in foods like Brazil nuts, sunflower seeds, and mushrooms. A couple of raw Brazil nuts every day can provide all the selenium your thyroid needs. 

Zinc is another essential nutrient, and you can find it in foods like pumpkin seeds, cashews, chickpeas, and legumes. The key is eating it with something high in vitamin C to boost absorption.  I like to eat them on a raw salad with mini bell peppers.

Leafy greens like spinach and kale are loaded with iron, calcium, and other minerals that help support thyroid function. Iron, especially, is important for people with autoimmune thyroid disease.  It is necessary for thyroid hormones and is a required link in using iodine.

Healthy fats are also important. Foods like avocados, nuts, and seeds provide different essential fatty acids, some of which have anti-inflammatory effects and can help reduce thyroid-related inflammation. These fats also help with the absorption of fat-soluble vitamins like vitamin A needed for a health gut lining and thyroid hormone production.

Let’s not forget about protein—another essential nutrient for hormone production. Protein-rich foods like legumes, lentils, seeds, dark leafy greens, and quinoa should be included in each meal to keep your body properly nourished and energized.

If you’re trying to keep your meals simple, make use of hearty, plant-based meals that are packed with a variety of nutrient-dense ingredients. A well-prepared veggie stir-fry, a hearty soup with lentils and vegetables, or a colorful salad topped with seeds and healthy fats are great ways to get in all the nutrients your body needs without a lot of preparation time.

The Bottom Line: How Many Meals Is Enough?

The number of meals you need in a day depends on your body’s unique needs. While two meals a day may be suitable for some people with autoimmune thyroid disease, three meals a day often provides more opportunities to nourish your body and support thyroid function. The key is making sure that each meal is packed with the right nutrients—especially those that support your thyroid and hormones.

Focus on nutrient-dense foods and avoid undereating. If you’re feeling overwhelmed by food sensitivities or unsure where to start with meal planning, remember, you don’t have to do this alone.

Nourish Your Body with the Zen & Zest Zone

At The Zen & Zest Zone, we teach you to navigate the complexities of nutrition and health through cooking, practical use of herbs, movement, and mindset. If you’ve been struggling to meet your goals, take care of YOU, and create meals that are satisfying and nourishing, we’re here to guide you every week.

The Zen & Zest Zone is your go-to resource for thyroid-friendly, nutrient-dense recipes, workshops, and expert guidance that will help you thrive, not just survive. 

Are you ready to give your thyroid the support it deserves? Join The Zen & Zest Zone today. Together, we’ll make thyroid health simple, delicious, and sustainable!

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