🏠 Home 📱 Simple Guide ✅ All Safe Foods 🍽️ Meal Plans 📅 Daily Routine

✅ Complete Safe Foods List

🐟 PROTEINS (Eat A LOT!)

Fish (BEST!)

  • Sardines (your favorite!)
  • Tilapia (grilled/baked)
  • Mackerel (grilled)
  • Salmon (baked)
  • Tuna (canned in water)
  • Herring
  • Cod
✅ High protein, omega-3, heart-healthy

Chicken & Turkey

  • Grilled chicken (NO skin)
  • Baked chicken breast
  • Boiled chicken
  • Turkey breast
  • Chicken stew (low salt)
✅ Lean protein, low fat

Eggs

  • Boiled eggs (best)
  • Scrambled (little oil)
  • Poached eggs
  • Egg white omelet
✅ Complete protein, vitamin D

Beans & Legumes

  • Black-eyed peas
  • Red kidney beans
  • Black beans
  • Lentils (red/brown)
  • Chickpeas (garbanzo)
✅ High fiber, protein, low glycemic

🥬 VEGETABLES (Eat EVERY DAY!)

Leafy Greens

  • Kontomire (cocoyam leaves)
  • Spinach (cooked)
  • Kale
  • Lettuce
  • Cabbage (cooked)
  • Collard greens
✅ Iron, calcium, fiber, vitamins A/C/K

Nigerian Favorites

  • Okra (fresh or dried)
  • Garden eggs (eggplant)
  • Tomatoes (fresh)
  • Onions
  • Pepper (moderate)
  • Bitter leaf (moderate)
✅ Antioxidants, fiber, low calorie

Other Vegetables

  • Carrots
  • Green beans
  • Broccoli (cooked)
  • Cauliflower
  • Bell peppers
  • Cucumber
  • Zucchini
✅ Vitamins, minerals, low carbs

Mushrooms

  • Button mushrooms
  • Portobello
  • Shiitake
✅ Vitamin D, selenium, low calorie

🍎 FRUITS (Good for snacks!)

Tropical Fruits

  • Papaya (pawpaw)
  • Guava
  • Pineapple (small amounts)
  • Mango (small amounts)
  • Watermelon
✅ Vitamins, enzymes, hydration

Berries (BEST!)

  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
✅ Low sugar, high antioxidants, fiber

Citrus Fruits

  • Oranges
  • Grapefruit
  • Tangerines
  • Lemons (for water)
✅ Vitamin C, fiber, pectin

Other Fruits

  • Apples (with skin)
  • Pears
  • Prunes (for constipation)
  • Avocado (small amounts)
✅ Fiber, healthy fats, vitamins

🍚 GRAINS & CARBS (Small portions!)

Safe Fufu (NO CASSAVA!)

  • Yam fufu (100% yam)
  • Plantain fufu
  • Sweet potato fufu
✅ Size of your fist only!

Whole Grains

  • Brown rice (better than white)
  • Ofada rice
  • Oatmeal (plain)
  • Millet
  • Guinea corn
  • Quinoa
✅ Fiber, B vitamins, slow-release energy

Bread (Choose wisely)

  • Whole wheat bread (1-2 slices)
  • Whole grain bread
  • Oat bread
✅ Avoid white bread!

Root Vegetables

  • Yam (boiled/roasted)
  • Sweet potato
  • Irish potato (boiled)
  • Plantain (boiled/roasted)
✅ Small portions - size of your fist

🥜 NUTS & SEEDS (Small amounts!)

Nuts

  • Groundnuts (peanuts) - 1/4 cup
  • Almonds - 10-15 nuts
  • Cashews - 10 nuts
✅ Healthy fats, protein

Seeds

  • Flaxseed (ground) - 1 tbsp
  • Chia seeds - 1 tbsp
  • Pumpkin seeds - 1/4 cup
✅ Omega-3, fiber, minerals

🥛 DAIRY & ALTERNATIVES

Low-Fat Dairy

  • Plain yogurt (no sugar)
  • Greek yogurt (plain)
  • Low-fat milk (small amounts)
  • Cheese (small amounts)
✅ Calcium, protein, probiotics

Plant Milks

  • Unsweetened almond milk
  • Unsweetened soy milk
  • Coconut milk (unsweetened)
✅ Lower calorie than regular milk

🥘 SOUPS & STEWS (Nigerian favorites!)

Best Soups

  • Okra soup (fresh or dried)
  • Kontomire soup
  • Groundnut soup (low salt)
  • Egusi soup (moderate amount)
  • Light soup (pepper soup)
  • Palm nut soup (moderate oil)
✅ Use low-sodium seasoning, lots of vegetables

Stews (Make healthy!)

  • Tomato stew (less oil)
  • Garden egg stew
  • Fish stew
  • Bean stew (red-red)
✅ NO Maggi cubes! Use herbs instead

🇺🇸 AMERICAN FOODS (Easy & Healthy!)

Breakfast Options

  • Oatmeal (plain with berries)
  • Greek yogurt with fruit
  • Scrambled eggs (little oil)
  • Whole wheat toast with avocado
  • Turkey bacon (2 slices)
  • Egg white omelet with veggies
  • Cottage cheese (low-fat)
✅ High protein, low sugar, filling

Lunch Ideas

  • Grilled chicken salad
  • Tuna salad (on whole wheat)
  • Turkey sandwich (no mayo)
  • Chicken breast with veggies
  • Vegetable soup (low sodium)
  • Baked salmon with broccoli
  • Grilled chicken wrap
✅ Lean protein, whole grains

Dinner Favorites

  • Grilled chicken breast
  • Baked fish (tilapia/salmon)
  • Lean ground turkey
  • Roasted vegetables
  • Steamed broccoli
  • Small baked sweet potato
  • Green bean side dish
✅ Grilled/baked only - NO frying!

Healthy Snacks

  • Apple slices with almond butter
  • Celery with peanut butter
  • Carrot sticks with hummus
  • String cheese (low-fat)
  • Mixed nuts (1/4 cup)
  • Hard-boiled eggs
  • Plain popcorn (air-popped)
✅ Protein + fiber = keeps you full

Salads (GREAT!)

  • Mixed green salad
  • Caesar salad (grilled chicken)
  • Greek salad (no feta cheese)
  • Spinach salad with strawberries
  • Cobb salad (no bacon)
  • Garden salad with tuna
✅ Use olive oil & vinegar dressing

Restaurant Tips

  • Ask for grilled, not fried
  • Request sauce on the side
  • Choose steamed vegetables
  • Skip the bread basket
  • Ask for no salt added
  • Get dressing on the side
✅ Most restaurants can make it healthy!

⏰ TIMING REMINDER

Wait 1 HOUR after thyroid pills before eating ANY food!

6:00 AM → Take thyroid medication
7:00 AM → Eat breakfast (can include spinach, kontomire, all foods above)

All foods on this page are safe AFTER the 1-hour wait!

🍽️ PORTION GUIDE

Your fist = 1 serving:
• Fufu, rice, yam = Size of your fist
• Vegetables = 2 fists (eat lots!)
• Fish/chicken = Size of your palm
• Beans = 1 fist
• Nuts = Small handful (1/4 cup)
• Fruit = Size of a tennis ball

Fill your plate like this:
• 1/2 plate = Vegetables
• 1/4 plate = Protein (fish/chicken/beans)
• 1/4 plate = Carbs (yam fufu/rice)

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