Low iodine meal plan, for the week before.
A low iodine diet is a short stretch of eating before radioactive iodine for thyroid cancer. Here is a week of about 1,800 calories a day built on fresh food, plus what to buy. Alma can fit it to your goal.
Built from ATA low iodine diet guidance.
The rules
Three rules for the short stretch
Salt is the switch to watch
Use non-iodized salt only, and skip iodized salt and sea salt.
Dairy, seafood and yolks stay out
Milk, cheese, yogurt, fish, seaweed and whole eggs stay out of this plan.
Grains and meat in moderation
One slice of bread or ½ cup pasta a day, and meat at 6 oz or less.
Sample week
Seven days of low iodine meals
About 1,700 to 1,890 calories a day. Scale portions to your needs. Find your number
This is a short prep diet, not a long-term way to eat. Your thyroid team sets the start date, the length and any change to your medicines, so follow their instructions over this page. Do not stop a medicine on your own.
Day 1Monday
BreakfastOatmeal with blueberries and walnuts¾ cup dry rolled oats cooked with water, 1 cup blueberries, ½ oz walnuts, 1 tsp honey
LunchTurkey, avocado and rice bowl2 oz roast turkey, 1½ cups cooked rice, ½ avocado, lettuce, lemon, non-iodized salt
SnackApple with unsalted peanut butter1 apple, 2 tbsp natural unsalted peanut butter
DinnerChicken with baked potato and carrots4 oz cooked chicken breast, 1 medium baked potato, 1 cup carrots, 1 tbsp olive oil
About 1,740 kcal84 g protein32 g fiber
Day 2Tuesday
- BreakfastEgg white scramble with potato and pepper4 egg whites, 1 cup diced potatoes, ½ cup bell pepper, 1 tbsp olive oil, 1 cup melon
- LunchLentil soup with matzoh and toast2 cups lentil and vegetable soup made with non-iodized salt, 1 matzoh board, 1 slice homemade bread
- SnackBanana with unsalted almonds1 banana, 1 oz unsalted almonds
- DinnerPork tenderloin with potatoes and green beans4 oz pork tenderloin, 1 cup boiled potatoes, 1 cup green beans, 1 tbsp olive oil
About 1,700 kcal86 g protein36 g fiber
Day 3Wednesday
- BreakfastOvernight oats with banana½ cup dry rolled oats soaked in 1 cup water, 1 banana, 1 tbsp almond butter
- LunchChicken salad with rice and cucumber4 oz cooked chicken breast, 1 cup cooked rice, cucumber and tomato, 1 tbsp olive oil, 1 cup strawberries
- SnackRice cakes with peanut butter2 unsalted brown rice cakes, 2 tbsp unsalted peanut butter, 1 cup grapes
- DinnerLentil and zucchini stew with rice1 cup cooked lentils, 1 cup cooked rice, 1 cup zucchini, 1 tbsp olive oil, garlic and herbs
About 1,880 kcal86 g protein32 g fiber
Day 4Thursday
- BreakfastEgg whites with spinach and almond butter toast4 egg whites, 1 cup spinach, 1 tbsp olive oil, 1 slice homemade bread with 1 tbsp almond butter, 1 orange
- LunchChickpea and vegetable rice bowl1 cup chickpeas (dried, or canned with no added salt), ½ cup cooked rice, 1 tbsp olive oil, cucumber, parsley, lemon
- SnackPear and unsalted cashews1 pear, 1 oz unsalted cashews
- DinnerBeef and broccoli with rice4 oz cooked lean beef sirloin, 1 cup cooked rice, 1½ cups broccoli and peppers, 1 tbsp olive oil
About 1,800 kcal86 g protein31 g fiber
Day 5Friday
- BreakfastOatmeal with apple and cinnamon¾ cup dry rolled oats, 1 apple, 1 tbsp honey, ½ oz walnuts
- LunchBaked potato with beans and salad1 medium baked potato, ½ cup black beans (dried, or canned with no added salt), side salad with 1 tbsp olive oil
- SnackPopcorn with almonds and grapes3 cups air-popped popcorn with non-iodized salt, 1 oz unsalted almonds, 1 cup grapes
- DinnerRoast chicken with sweet potato5 oz cooked chicken breast, 1 medium sweet potato, ½ cup cooked rice, 1 cup green beans, 1 tbsp olive oil
About 1,860 kcal83 g protein40 g fiber
Day 6Saturday
- BreakfastOatmeal with strawberries and walnuts½ cup dry rolled oats cooked in water, 1 cup strawberries, ½ oz walnuts, 1 tbsp maple syrup
- LunchChicken and vegetable rice bowl3 oz cooked chicken breast, 1 cup cooked rice, 1 cup roasted carrots and zucchini, 1 tbsp olive oil
- SnackTrail mix with raisins¼ cup raisins, 1 oz unsalted almonds, 1 tbsp unsalted pumpkin seeds
- DinnerTurkey with rice and tomato sauce3 oz ground turkey, 1 cup cooked rice, 1 cup homemade tomato sauce (no-salt tomatoes, non-iodized salt), 1 tbsp olive oil
About 1,750 kcal73 g protein24 g fiber
Day 7Sunday
- BreakfastPotato and egg white frittata6 egg whites, 1 cup diced potatoes, 1 tbsp olive oil, 1 cup cantaloupe
- LunchWhite bean soup with matzoh2 cups white bean and vegetable soup made with non-iodized salt, 1 matzoh board, 2 tsp olive oil
- SnackCantaloupe with walnuts1 cup cantaloupe, 1 oz unsalted walnuts, 2 unsalted brown rice cakes
- DinnerBaked chicken thighs with rice4 oz cooked chicken thigh, 1 cup cooked rice, 1 cup broccoli, 1 tbsp olive oil
About 1,800 kcal86 g protein27 g fiber
Shopping list
What to buy
Most days
Fresh meat and poultryChicken, turkey, pork and beef, about 6 oz a day, cooked with non-iodized saltchicken breast- Egg whitesCartons of egg whites for scrambles and frittatas
Now and then
Read labels for iodized salt, iodate, carrageenan, agar, alginate and red dye #3.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a low iodine diet?
Fresh meat and poultry, egg whites, rice, oats, pasta, potatoes, matzoh, fresh and frozen vegetables, fruit, beans, unsalted nuts, vegetable oils, honey and homemade bread made with non-iodized salt. Skip dairy, seafood, seaweed, soy foods, egg yolks and iodized or sea salt.
How long do you stay on a low iodine diet?
Your thyroid team sets the dates, and it is usually a short stretch before radioactive iodine, commonly 1 to 2 weeks. Write the start and stop dates on the fridge. The diet ends when your team says it does, not when the week feels long.
Can you drink coffee on a low iodine diet?
Yes, black coffee and plain tea are fine. Leave out milk, cream and soy-based creamers, and skip any supplement or herbal blend that might carry iodine. The thyroid association also asks people to avoid herbal supplements during this stretch.
Why is dairy off limits?
Dairy carries iodine from cow feed and from the sanitizers used on milking equipment, and ATA lists milk, cheese, yogurt, butter and milk chocolate among foods to eat only in small amounts. This plan leaves them out to keep it simple.
Do I need to worry about bread and pasta?
Yes, a little. ATA limits grain products like pasta to 1 slice of bread or ½ cup of pasta a day, and commercial bakery bread can contain iodate dough conditioners. This week uses rice, oats, potatoes and matzoh in place of most bread and pasta.
Can you stay on a low iodine diet for months?
No. It is a short prep diet for radioactive iodine, not a long-term way to eat. It cuts out dairy, seafood and iodized salt, which are useful foods the rest of the time. Go back to your usual eating once your team gives you the all clear.
How many calories is this meal plan?
About 1,700 to 1,890 calories a day, with about 70 to 90 grams of protein and 25 to 40 grams of fiber. Portions here are a starting point, so scale them to your appetite and tell your team if you feel unwell during the wait.
How can Alma help while you are on a low iodine diet?
Log a meal by photo, voice or text in about 10 seconds and check what is in it before you eat. Each meal gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.