Stop wondering what to eat with Graves’ disease.
Learn how to build balanced meals that support your recovery, with practical, evidence-based nutrition guidance you can start using today.
The Graves Recovery Plate™ Practical Nutrition Guide was created to help you take the guesswork out of eating with Graves’ disease.
Inside, you’ll learn how to build balanced meals, prioritise key nutrients, and nourish your body alongside appropriate medical treatment, without restrictive diets or confusing nutrition advice.
🩷 Created by a Registered Dietitian who has recovered from Graves’ disease herself.
Does this sound familiar?
You’ve spent hours searching online trying to figure out what you should eat with Graves’ disease.
One person says to avoid gluten.
Another says dairy is the problem.
Someone else tells you to cut out iodine completely.
Everyone seems to have a different opinion.
Meanwhile, you’re left wondering…
- Am I eating enough protein?
- What nutrients should I actually focus on?
- What should a balanced meal even look like?
- How do I support my body without unnecessarily restricting foods?
- Where do I even start?
If that sounds familiar, you’re not alone.
That’s exactly why I created this guide
Finally, a practical answer to the question…
“What should I actually eat?”
As a Registered Dietitian who has also lived through Graves’ disease, I wanted to create the guide I wish I’d had after my diagnosis.
Not another list of foods to avoid.
Not another restrictive meal plan.
Not pages of nutrition science that leave you wondering how to apply it.
Just practical guidance that shows you how to confidently build balanced meals using whole foods and the nutrients that matter most during Graves’ recovery.
Because knowing what nutrients matter is helpful.
Knowing how to put them on your plate is what helps you take back control of your health.
What you’ll be able to do after reading this guide
✔ Build balanced meals using the Graves Recovery Plate™
✔ Understand which nutrients to prioritise during Graves’ recovery
✔ Include more protein, calcium, fibre and omega-3-rich foods in your everyday meals
✔ Feel more confident planning breakfasts, lunches, dinners and snacks
✔ Stop second-guessing your food choices
✔ Put nutrition into practice immediately
Meet Your Dietitian
Hi, I’m Tamzin Swart, a Registered Dietitian, and someone who has personally recovered from Graves’ disease.
After my diagnosis, I quickly realised there wasn’t a practical nutrition resource that answered the question so many of us ask:
“What should I actually eat?”
There was plenty of information about nutrients, supplements and foods to avoid.
But very little practical guidance that actually showed people what foods to include and how to build balanced meals in everyday life.
So I created the guide I wish I’d had.
Everything inside combines current nutrition evidence with practical meal-building strategies that are realistic, flexible, and designed to help you confidently nourish your body during Graves’ recovery.
Introducing the Graves Recovery Plate™
At the heart of this guide is the Graves Recovery Plate™. A practical meal-building framework I developed to take the guesswork out of eating with Graves’ disease.
Most nutrition advice focuses on what to remove.
The Graves Recovery Plate™ focuses on what to include, helping you build balanced meals using whole foods while prioritising protein and key nutrients that support your Graves’ recovery.
Unlike restrictive diets, the framework is designed to be flexible and can be adapted to your individual needs, appetite, activity levels and stage of recovery alongside appropriate medical treatment.
What’s Inside:
🥗 The Graves Recovery Plate™ Framework
A practical meal-building framework that shows you how to build balanced meals using whole foods while prioritising the nutrients that matter most for Graves’ recovery.
🍽️ 30+ Meal & Snack Ideas
Breakfasts, lunches, dinners and snacks you can start making straight away.
📅 7-Day Example Meal Plan
All your meals planned for the week, so you can spend less time deciding what to eat and more time nourishing your body.
🛒 Meal Builder & Food Lists
Know exactly which foods to choose when putting meals together.
📝 Weekly Planner & Shopping Tools
Simple planning tools to help make balanced eating easier.
❓ Frequently Asked Questions
Evidence-based answers to common nutrition questions people ask after a Graves’ disease diagnosis.
Is this guide for you?
The Graves Recovery Plate™ Practical Nutrition Guide was created for people who are ready to stop guessing and start confidently nourishing their body.
This guide is for you if…
✔ You’ve recently been diagnosed with Graves’ disease and don’t know where to start with nutrition.
✔ You’re taking anti-thyroid medication and want practical guidance on what to eat alongside your treatment.
✔ You’re overwhelmed by conflicting advice online and want an evidence-based approach you can trust.
✔ You’re tired of wondering whether you’re getting enough protein, calcium, fibre, omega-3s and other important nutrients for Graves’ recovery.
✔ You want practical meal ideas, not another restrictive diet or list of foods to avoid.
✔ You want to feel confident building balanced meals without overthinking every food choice.
This guide is probably not for you if…
✖ You’re looking for a quick fix or a nutrition plan that promises to cure Graves’ disease.
✖ You’re looking for a highly personalised nutrition plan tailored to your medical history and blood results.
✖ You’re not ready to make small, consistent changes to your eating habits.
Ready to stop wondering what to eat?
You don’t need another restrictive diet.
You don’t need to fear every ingredient.
And you don’t need to spend hours searching online trying to piece together conflicting nutrition advice.
You simply need a practical framework that shows you how to build balanced meals for Graves’ recovery, with confidence.
The Graves Recovery Plate™ Practical Nutrition Guide was created to help you do exactly that.
Inside, you’ll learn how to build balanced meals using whole foods, prioritise the nutrients that matter most during recovery, and put evidence-based nutrition into practice, one meal at a time.
✔ Dietitian Approved.
✔ Easy-to-follow, practical guidance.
✔ Build balanced meals with confidence.
✔ Create unlimited meal combinations using the Graves Recovery Plate™ framework
✔ Yours to keep forever
🦋 Graves’ Disease Awareness Month Special
Normally R590 (ZAR) • Now only R490 (ZAR)
±$29 USD or ±€25 EUR
Start building balanced meals with confidence today.
Looking for more personalised guidance?
The Graves Recovery Plate™ Practical Nutrition Guide is designed to help you confidently build balanced meals and put evidence-based nutrition into practice.
If you’re looking for a more comprehensive, step-by-step roadmap covering every stage of Graves’ disease,from understanding your blood tests and treatment options to nutrition, supplements, exercise, weight changes, remission, and long-term recovery, you’ll love my upcoming course.
Inside The Graves Metabolic Recovery Method™ (coming soon), you’ll learn:
- Which recovery phase you’re in
- How to calculate your protein needs
- How metabolism changes throughout recovery
- Which blood tests matter
- Supplements and nutrient deficiencies
- Weight management strategies
- Remission-supportive lifestyle factors
Join the waitlist to be the first to hear when enrolment opens.