Hypothyrioid Template Info and How To

©RP Lifestyle 2023

Hypothyroid Template Info and How To

INFORMATION:

How is dieting with Hypothyroidism different?

In many cases, if you are medicated and your thyroid hormone numbers are within a normal range, there is little difference between
dieting with and without an underactive thyroid. Although it is not common, in some cases people with hypothyroidism have a
slightly slower metabolic rate. People with hypothyroidism also tend to do better if carbs are not dropped too low on a diet, as
very low carb diets can interfere with thyroid hormone ratios that can impact metabolism. These templates take the latter two
possibilities into account so that they can effectively help anyone with hypothyroidism lose fat. The phasic design of the templates
allows them to be catered to the individual––if weight is lost quickly you will remain on the initial “base” phase for longer and if
weight is lost more slowly, you will progress through the fat loss phases more quickly.

Do I need to exercise on this diet?

Doing some type of resistance training while dieting for fat loss is highly recommended. This maintains your muscle mass, your
metabolism, your body’s “firm” appearance, and the strength of your bones. If lifting weights sounds outside of your wheelhouse,
RP’s Gym Free Templates are an easy option for resistance training that can be done at home using only dumbbells and body
weight! Keeping your step count up to 8000-10000 steps per day can also make a big difference in the ease of your weight loss.

How to use the Hypothyroid Templates:

1. Start on the first template, titled “Base”. Try to stick to the meals as closely and consistently as possible for three weeks.

2. Determine whether each day of your schedule is a rest or cardio only day or a light or moderate+ training day using these
guidelines:
Hypothyrioid Template Info and How To
©RP Lifestyle 2023

3. Weigh yourself 3x per week, first thing in the morning either naked or with the same amount of clothes on each time. You can
weigh before or after using the restroom, just be consistent about when you weigh in.

4. Average your three weigh-ins and compare one week’s average to the next. If your weight is not consistently moving down by
0.5 – 1.0% of your bodyweight per week, you can move to the next template (titled “Fat Loss 1”). If your weight is moving down
by 0.5 – 1.0% of your bodyweight per week, stay on the Base template until it is not. (As an example, if you weigh 200 lb, 0.5%
of your bodyweight per week is 1lb and 1% is 2lb. To calculate 0.5% and 1% of your bodyweight in pounds, multiply your body
weight by 0.005 and 0.01).

*If your weight is moving down by more than 1% bodyweight per week, you can stay on the current diet until it slows,
or, if you are feeling very fatigued, add a 150-calorie daily snack to slow weight loss.

5. Once you have moved to Fat Loss 1, repeat the process, moving to Fat Loss 2 only after weight loss on Fat Loss 1 has slowed to
below 0.5 – 1% of your starting body weight per week.

6. Do not diet for more than 12 weeks before moving to Maintenance (shorter diets are fine and even recommended if you are
finding yourself very fatigued during fat loss). Do not stay on Fat Loss 3 for more than three weeks before ending your diet.
 Hypothyrioid Template Info and How To
©RP Lifestyle 2023

7. If you end your diet while still on Fat Loss 1, move directly to New Base. You can stay on this indefinitely. Stay strict to the
template for the first 3-4 weeks and then you can relax a bit. At this point, sticking to the macros about 80-85% of the time and
eating without measuring about 15-20% of the time should be fine and not cause much rebound gain.

If you end your diet on Fat Loss 2, move to Maintenance 2 for 3-4 weeks and then to New Base.

If you end your diet on Fat Loss 3 (again do not stay on this phase for more than three weeks before ending your diet), you
can progress through Maintenance 1, Maintenance 2, and then to New Base, spending 3-4 weeks on each phase. You can stay
on New Base indefinitely following the guidelines above regarding how strict to be.

If at any time on maintenance you are losing weight on average, either move to a higher calorie template or add snacks until
your weight is stable. You are not on maintenance if you are losing weight! Maintenance is critical for sustainable weight loss
and for a future successful fat-loss diet if you plan to lose more weight.

*It is important to note that your weight will bump up a little bit on maintenance but this is nothing to worry about! This
weight is not fat. As you eat more food there will be more food in your GI tract as well as more water in your muscles (pulled
in by the increased fuel stores in your muscle fibers). So, expect an increase of a few pounds during maintenance.

8. If you plan to lose more weight, your maintenance phase should last as long as the previous fat-loss diet. So, if you were on this
fat-loss diet for 10 weeks, you should be on maintenance for 10 weeks before starting another fat-loss diet. This will make your
results more sustainable and your fat-loss diets easier!

Questions? Want some support? Join our Facebook group!

Hypothyrioid Template Macro Cheat Sheet: Protein
©RP Lifestyle 2023

Use this “cheat sheet” to keep your food choices simple and your calculations to a minimum! You are also free to calculate your own food
amounts to meet the macros on your diet template if you are comfortable and prefer more precision and more food variety. The amounts
below are good estimates; if you choose to use them just be consistent and the results will come. The templates are set up to adjust according
to your weight changes. So if you are a little over on macros/food you will end up moving to the next phase sooner. If you are a little under, you
will stay on the current template a bit longer. Either way, results will come with consistency so don’t sweat the details too much!

Food measurements needed to get grams of protein

Common Protein Sources 15 Grams Protein 20 Grams Protein 25 Grams Protein 30 Grams Protein 35 Grams Protein 40 Grams Protein

raw chicken breast 2.5oz 3oz 4oz 4.5oz 5.5oz 6oz

cooked chicken breast 1.75oz 2oz 2.75oz 3.25oz 3.75oz 4.25oz

raw lean fish 2.25oz 3oz 4oz 4.5oz 5.5oz 6oz

cooked lean fish 1.75oz 2oz 3oz 3.25oz 4oz 4.25oz

raw or cooked shrimp 2.5oz 3.5oz 4.25oz 5oz 6oz 7oz

raw ground turkey 3oz 4oz 5oz 6oz 7oz 8oz

cooked ground turkey 2oz 2.5oz 3oz 3.75oz 4.25oz 5oz

fat free or lowfat greek yogurt 3/4- cup 3/4+ cup 1 cup 1 1/4 cup 1 1/2 cup 1 3/4 cup

egg whites 3/4- cup 3/4 cup 1 cup 1 1/4 cup 1 1/3 cup 1 1/2 cup

tofu 1/3- block 1/3+ block 1/2- block 1/2+ block 2/3 block 3/4 block

Weight in grams of food on scale to get grams of protein

Common Protein Sources 15 Grams Protein 20 Grams Protein 25 Grams Protein 30 Grams Protein 35 Grams Protein 40 Grams Protein

raw chicken breast 65g (weight of food) 90g (weight of food) 110g (weight of food) 130g (weight of food) 150g (weight of food) 175g (weight of food)

cooked chicken breast 50g (weight of food) 70g (weight of food) 85g (weight of food) 100g (weight of food) 120g (weight of food) 135g (weight of food)

raw lean fish 65g (weight of food) 85g (weight of food) 110g (weight of food) 130g (weight of food) 150g (weight of food) 170g (weight of food)

cooked lean fish 60g (weight of food) 80g (weight of food) 100g (weight of food) 120g (weight of food) 140g (weight of food) 160g (weight of food)

raw or cooked shrimp 75g (weight of food) 100g (weight of food) 125g (weight of food) 150g (weight of food) 175g (weight of food) 200g (weight of food)

raw ground turkey 85g (weight of food) 115g (weight of food) 145g (weight of food) 170g (weight of food) 200g (weight of food) 225g (weight of food)

cooked ground turkey 60g (weight of food) 75g (weight of food) 90g (weight of food) 110g (weight of food) 130g (weight of food) 150g (weight of food)

fat free or lowfat greek yogurt 175g (weight of food) 215g (weight of food) 275g (weight of food) 325g (weight of food) 375g (weight of food) 425g (weight of food)

egg whites 140g (weight of food) 185g (weight of food) 225g (weight of food) 275g (weight of food) 325g (weight of food) 375g (weight of food)

tofu 90g (weight of food) 120g (weight of food) 150g (weight of food) 180g (weight of food) 210g (weight of food) 240g (weight of food)
Hypothyrioid Template Macro Cheat Sheet: Fat
©RP Lifestyle 2023

Weight in grams of food on scale to get grams of fat

Common Fat Sources 5 Grams Fat 7.5 Grams Fat 10 Grams Fat 15 Grams Fat 20 Grams Fat
vegetable or olive oil 1/3 tbsp ½ tbsp 2/3 tbsp 1 tbsp 11/3 tbsp
nut butter 2/3 tbsp 1 tbsp 11/3 tbsp 2 tbsp 22/3 tbsp
dry roasted mixed nuts 1 tbsp 2 tbsp 1/6 cup 1/4 cup 1/3 cup
medium avocado 1/6 avo 1/4 avo 1/3 avo 1/2 avo 2/3 avo

Weight in grams of food on scale to get grams of fat

Common Fat Sources 5 Grams Fat 7.5 Grams Fat 10 Grams Fat 15 Grams Fat 20 Grams Fat
vegetable or olive oil 5g (weight of food) 7.5g (weight of food) 10g (weight of food) 15g (weight of food) 20g (weight of food)
nut butter 10g (weight of food) 15g (weight of food) 20g (weight of food) 30g (weight of food) 40g (weight of food)
dry roasted mixed nuts 10g (weight of food) 15g (weight of food) 20g (weight of food) 30g (weight of food) 40g (weight of food)
medium avocado 35g (weight of food) 50g (weight of food) 65g (weight of food) 100g (weight of food) 135g (weight of food)
Hypothyrioid Template Macro Cheat Sheet: Carbs
©RP Lifestyle 2023

Food measurements needed to get grams of carbs

Common Carb Sources 10 Grams Carbs 15 Grams Carbs 20 Grams Carbs 25 Grams Carbs 30 Grams Carbs 35 Grams Carbs 40 Grams Carbs

raw fruit (any fruit or mixed fruit) 2/3 cups 1 cup 1 ⅓ cups 1 ¾ cups 2 cups 2 ⅓ cups 2 ¾ cups

whole grain bread 3/4 slice 1 slice 1 ⅓ slices 1 1/2 slices 2 slices 2 ⅓ slices 2 1/2 slices
just under ½ just over ½ 3/4 1 english 1¼ 1½ just over ½
english muffin english muffin english muffin english muffin muffin english muffin english muffin english muffin

just under just over just under just over

bagel 1/4 bagel 1/3 bagel
1/2 bagel
1/2 bagel
1/2 bagel 3/4 bagel 3/4 bagel

cooked rice (any kind) 1/4- cup ⅓- cup ½- cup ½ cup 2/3 cup ¾ cup 1- cup

cooked pasta noodles 1/4 cup ⅓ cup ½ cup ½+ cup 3/4+ cup 1- cup 1 cup

baked or boiled sweet just under ½ just over ½ ¾ 1 whole 1¼ 1½ just over ½
potatoes (~5” long, ~2” diameter) sweet potato sweet potato sweet potato sweet potato sweet potato sweet potato sweet potato

baked or boiled potatoes 1/4 potato

just under
1/2 potato 3/4 potato
just over 1 whole just over
(medium; ~2.5” diameter) ½ potato 3/4 potato potato 1 potato

Food measurements needed to get grams of carbs

Common Carb Sources 45 Grams Carbs 50 Grams Carbs 55 Grams Carbs 60 Grams Carbs 65 Grams Carbs 70 Grams Carbs

raw fruit (any fruit or mixed fruit) 3 cups 3 ⅓ cups 3 ¾ cups 4 cups 4 ⅓ cups 4 ¾ cups

whole grain bread 3 slices 3 ⅓ slices 3 1/2 slices 4 slices 4 ⅓ slices 4 1/2 cups
1 ¾ english 2 english 2¼ 2½ just over 2 ½ 2¾
english muffin muffin muffins muffins english muffins english muffins english muffins

just under just over just under 1 ¼ just over 1 ¼

bagel 1 bagel
1 bagel
1 bagel bagels bagels
1 ½ bagels

cooked rice (any kind) 1 cup 1+ cup 1 ¼- cups 1 1/3 cups 1 ½ cups 1 ½+ cups

cooked pasta noodles 1+ cup 1 ¼ cups 1 ½- cups 1 1/2 cups 1 ¾ cups 1 3/4+ cups

baked or boiled sweet 1¾ 2 whole 2¼ 2½ just over 2 ½ 2¾

potatoes (~5” long, ~2” diameter) sweet potato sweet potatoes sweet potatoes sweet potatoes sweet potatoes sweet potatoes

baked or boiled potatoes 1¼ just under 1 ½ 1½ 1¾ just over 1 ¾ 2 whole

(medium; ~2.5” diameter) potatoes potatoes potatoes potatoes potatoes potatoes
Hypothyrioid Template Macro Cheat Sheet: Carbs
©RP Lifestyle 2023

Weight in grams of food on scale to get grams of carbs

Common Carb Sources 10 Grams Carbs 15 Grams Carbs 20 Grams Carbs 25 Grams Carbs 30 Grams Carbs
raw fruit (any fruit or mixed fruit) 70g (weight of food) 100g (weight of food) 135g (weight of food) 165g (weight of food) 200g (weight of food)
whole grain bread 25g (weight of food) 40g (weight of food) 50g (weight of food) 65g (weight of food) 75g (weight of food)
english muffin 20g (weight of food) 30g (weight of food) 40g (weight of food) 50g (weight of food) 60g (weight of food)
bagel 20g (weight of food) 30g (weight of food) 40g (weight of food) 50g (weight of food) 60g (weight of food)
cooked rice (any kind) 40g (weight of food) 60g (weight of food) 80g (weight of food) 100g (weight of food) 120g (weight of food)
cooked pasta noodles 40g (weight of food) 60g (weight of food) 80g (weight of food) 100g (weight of food) 120g (weight of food)
baked or boiled sweet potatoes 50g (weight of food) 75g (weight of food) 100g (weight of food) 125g (weight of food) 150g (weight of food)
baked or boiled potatoes 50g (weight of food) 75g (weight of food) 100g (weight of food) 125g (weight of food) 150g (weight of food)

Weight in grams of food on scale to get grams of carbs

Common Carb Sources 35 Grams Carbs 40 Grams Carbs 45 Grams Carbs 50 Grams Carbs
raw fruit (any fruit or mixed fruit) 235g (weight of food) 265g (weight of food) 300g (weight of food) 335g (weight of food)
whole grain bread 90g (weight of food) 100g (weight of food) 115g (weight of food) 125g (weight of food)
english muffin 70g (weight of food) 80g (weight of food) 90g (weight of food) 100g (weight of food)
bagel 70g (weight of food) 80g (weight of food) 90g (weight of food) 100g (weight of food)
cooked rice (any kind) 140g (weight of food) 160g (weight of food) 180g (weight of food) 200g (weight of food)
cooked pasta noodles 140g (weight of food) 160g (weight of food) 180g (weight of food) 200g (weight of food)
baked or boiled sweet potatoes 175g (weight of food) 200g (weight of food) 225g (weight of food) 250g (weight of food)
baked or boiled potatoes 175g (weight of food) 200g (weight of food) 225g (weight of food) 250g (weight of food)

Weight in grams of food on scale to get grams of carbs

Common Carb Sources 55 Grams Carbs 60 Grams Carbs 65 Grams Carbs 70 Grams Carbs
raw fruit (any fruit or mixed fruit) 365g (weight of food) 400g (weight of food) 435g (weight of food) 465g (weight of food)
whole grain bread 140g (weight of food) 150g (weight of food) 165g (weight of food) 175g (weight of food)
english muffin 110g (weight of food) 120g (weight of food) 130g (weight of food) 140g (weight of food)
bagel 110g (weight of food) 120g (weight of food) 130g (weight of food) 140g (weight of food)
cooked rice (any kind) 220g (weight of food) 240g (weight of food) 260g (weight of food) 280g (weight of food)
cooked pasta noodles 220g (weight of food) 240g (weight of food) 260g (weight of food) 280g (weight of food)
baked or boiled sweet potatoes 275g (weight of food) 300g (weight of food) 325g (weight of food) 350g (weight of food)
baked or boiled potatoes 275g (weight of food) 300g (weight of food) 325g (weight of food) 350g (weight of food)
 Simplified Hypothyrioid Templates
BASE ©RP Health 2023

Training within an hour of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 50g 50g
2 2-4 hours after last meal 20g 1-2 cups 10g 25g 50g
3 3-5 hours after last meal 20g 1-2 cups 10g 25g 35g
4 3-5 hours after last meal 20g 1-2 cups 10g 15g 25g
5 Within 45 minutes of bedtime 30g 15g 15g 25g

Training within 2-4 hours of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 1-3 hours before execise 20g 1-2 cups 10g 25g 25g
2 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 50g 50g
3 2-4 hours after last meal 20g 1-2 cups 10g 25g 50g
4 3-5 hours after last meal 20g 1-2 cups 10g 15g 35g
5 Within 45 minutes of bedtime 30g 15g 15g 25g

Training After 2 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 15g 25g
2 1-3 hours before execise 20g 1-2 cups 10g 15g 25g
3 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 50g 50g
4 2-4 hours after last meal 20g 1-2 cups 10g 25g 50g
5 Within 45 minutes of bedtime 30g 15g 25g 35g

Training After 3 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 15g 25g
2 3-5 hours after last meal 20g 1-2 cups 10g 15g 25g
3 1-3 hours before execise 20g 1-2 cups 10g 25g 35g
4 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 50g 50g
5 Within 45 minutes of bedtime 30g 15g 25g 50g

Training Right Before Bed LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 15g 15g 25g
2 3-5 hours after last meal 20g 1-2 cups 10g 15g 25g
3 3-5 hours after last meal 20g 1-2 cups 10g 25g 35g
4 1-3 hours before execise 20g 1-2 cups 10g 25g 50g
5 Within 45 minutes of finishing exercise 30g 10g 50g 50g

Non Training or Cardio Only Day

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 15g
2 3-5 hours after last meal 20g 1-2 cups 10g 15g
3 3-5 hours after last meal 20g 1-2 cups 10g 15g
4 3-5 hours after last meal 20g 1-2 cups 15g 15g
5 Within 45 minutes of bedtime 30g 15g 15g

Grams are listed in macro amounts, not weight of food.

 Simplified Hypothyrioid Templates
FAT LOSS 1 ©RP Health 2023

Training within an hour of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
2 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 25g 25g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
5 Within 45 minutes of bedtime 30g 15g 15g 15g

Training within 2-4 hours of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 1-3 hours before execise 20g 1-2 cups 7.5g 25g 25g
2 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
3 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
5 Within 45 minutes of bedtime 30g 15g 15g 15g

Training After 2 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 15g 15g
2 1-3 hours before execise 20g 1-2 cups 7.5g 15g 15g
3 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
4 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of bedtime 30g 15g 25g 25g

Training After 3 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 15g 15g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
3 1-3 hours before execise 20g 1-2 cups 7.5g 25g 25g
4 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
5 Within 45 minutes of bedtime 30g 15g 25g 25g

Training Right Before Bed LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 15g 15g 15g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 25g 25g
4 1-3 hours before execise 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of finishing exercise 30g 7.5g 25g 50g

Non Training or Cardio Only Day

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 10g
2 3-5 hours after last meal 20g 1-2 cups 10g 10g
3 3-5 hours after last meal 20g 1-2 cups 10g 10g
4 3-5 hours after last meal 20g 1-2 cups 10g 10g
5 Within 45 minutes of bedtime 30g 10g 10g

Grams are listed in macro amounts, not weight of food.

 Simplified Hypothyrioid Templates
FAT LOSS 2 ©RP Health 2023

Training within an hour of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
2 2-4 hours after last meal 20g 1-2 cups 7.5g 10g 25g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
5 Within 45 minutes of bedtime 30g 15g 10g 10g

Training within 2-4 hours of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 1-3 hours before execise 20g 1-2 cups 7.5g 10g 10g
2 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
3 2-4 hours after last meal 20g 1-2 cups 7.5g 10g 25g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
5 Within 45 minutes of bedtime 30g 15g 10g 10g

Training After 2 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 10g 10g
2 1-3 hours before execise 20g 1-2 cups 7.5g 10g 10g
3 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
4 2-4 hours after last meal 20g 1-2 cups 7.5g 10g 25g
5 Within 45 minutes of bedtime 30g 15g 10g 10g

Training After 3 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 10g 10g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
3 1-3 hours before execise 20g 1-2 cups 7.5g 10g 10g
4 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of bedtime 30g 15g 10g 25g

Training Right Before Bed LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 15g 10g 10g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
4 1-3 hours before execise 20g 1-2 cups 7.5g 10g 25g
5 Within 45 minutes of finishing exercise 30g 7.5g 25g 25g

Non Training or Cardio Only Day

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g
2 3-5 hours after last meal 20g 1-2 cups 10g 10g
3 3-5 hours after last meal 20g 1-2 cups 10g 10g
4 3-5 hours after last meal 20g 1-2 cups 10g 10g
5 Within 45 minutes of bedtime 30g 10g

Grams are listed in macro amounts, not weight of food.

 Simplified Hypothyrioid Templates
FAT LOSS 3 ©RP Health 2023

Training within an hour of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 10g 15g
2 2-4 hours after last meal 20g 1-2 cups 7.5g 10g 15g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
5 Within 45 minutes of bedtime 30g 7.5g

Training within 2-4 hours of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 1-3 hours before execise 20g 1-2 cups 7.5g 10g 15g
2 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 10g 15g
3 2-4 hours after last meal 20g 1-2 cups 7.5g 10g 10g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
5 Within 45 minutes of bedtime 30g 7.5g

Training After 2 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g
2 1-3 hours before execise 20g 1-2 cups 7.5g 10g 10g
3 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 10g 15g
4 2-4 hours after last meal 20g 1-2 cups 7.5g 10g 15g
5 Within 45 minutes of bedtime 30g 7.5g 10g 10g

Training After 3 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
3 1-3 hours before execise 20g 1-2 cups 7.5g 10g 10g
4 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 10g 15g
5 Within 45 minutes of bedtime 30g 7.5g 10g 15g

Training Right Before Bed LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 10g
4 1-3 hours before execise 20g 1-2 cups 7.5g 10g 15g
5 Within 45 minutes of finishing exercise 30g 7.5g 10g 15g

Non Training or Cardio Only Day

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g
2 3-5 hours after last meal 20g 1-2 cups 7.5g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g
5 Within 45 minutes of bedtime 30g 7.5g

Grams are listed in macro amounts, not weight of food.

 Simplified Hypothyrioid Templates
MAINTENANCE 1 ©RP Health 2023

Training within an hour of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
2 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 25g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 15g
5 Within 45 minutes of bedtime 30g 15g 10g 15g

Training within 2-4 hours of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 1-3 hours before execise 20g 1-2 cups 7.5g 10g 25g
2 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
3 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 15g
5 Within 45 minutes of bedtime 30g 15g 10g 15g

Training After 2 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 10g 15g
2 1-3 hours before execise 20g 1-2 cups 7.5g 10g 15g
3 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
4 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of bedtime 30g 15g 10g 25g

Training After 3 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 10g 15g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 15g
3 1-3 hours before execise 20g 1-2 cups 7.5g 10g 25g
4 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of bedtime 30g 15g 25g 25g

Training Right Before Bed LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 15g 10g 15g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 15g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g 25g
4 1-3 hours before execise 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of finishing exercise 30g 7.5g 25g 25g

Non Training or Cardio Only Day

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 10g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 10g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 10g
5 Within 45 minutes of bedtime 30g 15g 10g

Grams are listed in macro amounts, not weight of food.

 Simplified Hypothyrioid Templates
MAINTENANCE 2 ©RP Health 2023

Training within an hour of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
2 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 25g 25g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
5 Within 45 minutes of bedtime 30g 15g 15g 15g

Training within 2-4 hours of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 1-3 hours before execise 20g 1-2 cups 7.5g 25g 25g
2 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
3 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
4 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
5 Within 45 minutes of bedtime 30g 15g 15g 15g

Training After 2 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 15g 15g
2 1-3 hours before execise 20g 1-2 cups 7.5g 15g 15g
3 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
4 2-4 hours after last meal 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of bedtime 30g 15g 25g 25g

Training After 3 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 7.5g 15g 15g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
3 1-3 hours before execise 20g 1-2 cups 7.5g 25g 25g
4 Within 45 minutes of finishing exercise 20g 1-2 cups 7.5g 25g 50g
5 Within 45 minutes of bedtime 30g 15g 25g 25g

Training Right Before Bed LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 15g 15g 15g
2 3-5 hours after last meal 20g 1-2 cups 7.5g 15g 15g
3 3-5 hours after last meal 20g 1-2 cups 7.5g 25g 25g
4 1-3 hours before execise 20g 1-2 cups 7.5g 25g 25g
5 Within 45 minutes of finishing exercise 30g 7.5g 25g 50g

Non Training or Cardio Only Day

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 10g
2 3-5 hours after last meal 20g 1-2 cups 10g 10g
3 3-5 hours after last meal 20g 1-2 cups 10g 10g
4 3-5 hours after last meal 20g 1-2 cups 10g 10g
5 Within 45 minutes of bedtime 30g 10g 10g

Grams are listed in macro amounts, not weight of food.

 Simplified Hypothyrioid Templates
NEW BASE ©RP Health 2023

Training within an hour of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 35g 50g
2 2-4 hours after last meal 20g 1-2 cups 10g 25g 35g
3 3-5 hours after last meal 20g 1-2 cups 10g 25g 25g
4 3-5 hours after last meal 20g 1-2 cups 10g 15g 25g
5 Within 45 minutes of bedtime 30g 10g 15g 25g

Training within 2-4 hours of waking LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 1-3 hours before execise 20g 1-2 cups 10g 25g 25g
2 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 35g 50g
3 2-4 hours after last meal 20g 1-2 cups 10g 25g 35g
4 3-5 hours after last meal 20g 1-2 cups 10g 15g 25g
5 Within 45 minutes of bedtime 30g 10g 15g 25g

Training After 2 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 15g 25g
2 1-3 hours before execise 20g 1-2 cups 10g 15g 25g
3 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 35g 50g
4 2-4 hours after last meal 20g 1-2 cups 10g 25g 35g
5 Within 45 minutes of bedtime 30g 10g 25g 25g

Training After 3 Meals LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 15g 25g
2 3-5 hours after last meal 20g 1-2 cups 10g 15g 25g
3 1-3 hours before execise 20g 1-2 cups 10g 25g 25g
4 Within 45 minutes of finishing exercise 20g 1-2 cups 10g 35g 50g
5 Within 45 minutes of bedtime 30g 10g 25g 35g

Training Right Before Bed LIGHT MOD+

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 15g 25g
2 3-5 hours after last meal 20g 1-2 cups 10g 15g 25g
3 3-5 hours after last meal 20g 1-2 cups 10g 25g 25g
4 1-3 hours before execise 20g 1-2 cups 10g 25g 50g
5 Within 45 minutes of finishing exercise 30g 10g 35g 35g

Non Training or Cardio Only Day

Meals Lean Protein Veggies Healthy Fat HealthyDAY
TRAINING CarbsTYPE
1 Within an hour of waking 20g 1-2 cups 10g 15g
2 3-5 hours after last meal 20g 1-2 cups 10g 15g
3 3-5 hours after last meal 20g 1-2 cups 10g 15g
4 3-5 hours after last meal 20g 1-2 cups 10g 15g
5 Within 45 minutes of bedtime 30g 15g 15g

Grams are listed in macro amounts, not weight of food.