Expert Advice

Acella Pharmaceuticals is partnering with Lindy Ford, RD, LDN to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals.

Disclaimer: The information provided is for educational purposes only and does not substitute professional medical advice. Consult a medical professional or healthcare provider before beginning any exercise, fitness, diet, or nutrition routine. Acella Pharmaceuticals does not endorse, promote, or sponsor any products or brands mentioned in this article. The views expressed here are those of the author.

You are probably as busy as I am. Meal prep, especially for lunch and dinner, is challenging. But this article was written with busy people in mind – to make your life easier and more productive and to help you support your thyroid health. Here are a few tips that have helped me.

1. Make enough for dinner to eat the following day for lunch. This habit will save you tons of time. When you double or triple your dinner, you may also save money by eating the leftovers versus buying lunch! Here’s another bonus: leftovers often taste better on the second day.
2. Store leftovers in glass containers, not plastic. I own every conceivable size of glass container with plastic lids. Even if a plastic container is labeled “BPA free,” that doesn’t mean it’s safe. Studies have found that certain chemicals in plastic can leach into the food and beverages we consume.1 Some of these chemicals are endocrine disruptors and can have a negative effect on our health.1 This leaching can occur to a greater degree when plastic is exposed to heat. This means you might be getting an even higher dose of potentially harmful chemicals by microwaving your leftovers in plastic containers.
3. Always have healthy lunch staples available. I keep several “go-to” items in my fridge or pantry: organic salad mix, gluten-free crackers, hard-boiled eggs, toasted almonds (I make them in the oven), pickles, feta cheese, avocados, onions, grass-fed block cheese, probiotic-rich cottage cheese, sauerkraut, kimchee, and gluten-free wraps. When you are not always running to the store, it saves time.
4. Batch cook and store food in the fridge or freezer. This is different than just making more at dinner. This is when you make larger quantities of soups, sauces, stews, and casseroles, portion them out, and store them to consume later. I do this with spaghetti sauce, chili and especially with my Creamy Artichoke Soup featured below. Oh so good! I save some in individual glass containers to eat during the week, but the bulk of it is frozen in individual freezer-safe containers. There’s nothing more helpful than to have lunch already made and ready to take out of the freezer in the morning.

The list below is not exhaustive, but it will give you healthy and delicious lunch items that may support better health. I've also included important nutrients each recipe contains.

CREAMY ARTICHOKE CHICKEN SOUP with gluten-free crackers

This recipe is literally a meal in a bowl. It has everything – good fats, vegetables, and protein. I often add Simple Mills^® crackers. The soup can be made with coconut cream or organic heavy cream.

• Selenium: Chicken
• Prebiotic fiber (gut health): Artichoke
• Vitamin D: Heavy cream
• Iron: Chicken
• Recipe: Creamy Artichoke Chicken Soup – https://lindyfordwellness.com/articles/artichokesoup-with-or-without-chicken/

GLUTEN-FREE SALMON CAKES with a side salad

This is a recipe I often make for dinner and double. I then reheat them the next day for breakfast or lunch. They can also be frozen. Add a side salad or non-starchy vegetable, and you have a filling, delicious, and nutrient-packed meal.

• Selenium: Salmon, eggs
• Vitamin D: Salmon
• Zinc: Almonds
• Recipe: Lindy's Salmon Cakes – https://lindyfordwellness.com/articles/lindys-salmon-cakes/

SHRIMP & AVOCADO SALAD paired with gluten-free crackers.

Instead of chopping tomatoes and onions, I often substitute them with fresh, store-bought pico de gallo. This recipe tastes even better if made the night before.

There are a ton of thyroid-boosting nutrients in shrimp, but avocados aren't shabby either. They contain other health-boosting nutrients, including good fats, potassium, magnesium, fiber, and B vitamins.

• Selenium: Shrimp
• Iodine: Shrimp
• Zinc: Shrimp
• Iron: Shrimp
• Recipe: Lindy's Deliciously Simple Shrimp and Avocado Salad – https:// lindyfordwellness.com/articles/lindys-deliciously-simple-shrimp-avocado-salad/

CREAMY VEGAN MUSHROOM SOUP with gluten-free crackers

If you prefer a non-meat alternative, mushrooms are full of thyroid-boosting nutrients. This creamy recipe is delicious, but I would make some substitutions: instead of soy sauce (which contains gluten), I would use gluten-free tamari soy sauce. Instead of vegan butter, I would use avocado oil or solid coconut oil.

• Selenium: Mushrooms
• Vitamin D: Mushrooms
• Zinc: Cashews
• Recipe: Creamy Vegan Mushroom Soup – https://rainbowplantlife.com/vegan-mushroomsoup/

Here are a couple more of my “go-to” lunches.

• Steak Salad: Organic romaine (or any type of leafy) salad mix, red onions, broiled grass-fed steak, and feta cheese topped with a creamy, homemade parmesan dressing.
• Taco Salad: Organic romaine (or any type of leafy) salad mix topped with taco seasoning, grass-fed ground beef, organic sour cream, a sprinkle of organic cheese, pico de gallo, and guacamole. I will often eat this with Siete^® tortilla chips.

If you plan ahead and know what you're going to eat, lunch can become one of the most nutrient-dense, thyroid-boosting meals of the day. I try to make it my biggest meal. I consume enough good fats and nutrients at lunchtime that I can get by with eating a smaller dinner. That’s also a health booster. Bon appetite!

Simple Mills^® is a registered trademark of Simple Mills, Inc.
Siete^® is a registered trademark of Garza Food Ventures, LLC

REFERENCE: 1. Latest Science Shows Endocrine Disrupting Chemicals in Plastics, Pesticides, and Other Sources Pose Health Threats Globally, Endocrine Society; Feb 26 2024 https://www.endocrine.org/news-and-advocacy/news-room/2024/latest-scienceshows-endocrine-disrupting-chemicals-in-pose-health-threats-globally

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