7 Day diet plan for fatty liver
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Kale
Broccoli
Brussels sprouts
Carrots
Bell peppers
Tomatoes
Cucumbers
Zucchini
Cauliflower
Sweet potatoes
Brown rice
Quinoa
Oats
Whole wheat bread
Whole grain pasta
Lentils
Chickpeas
Black beans
Kidney beans
Salmon
Tuna
Trout
Lean chicken breast
Turkey breast
Greek yogurt
Cottage cheese
Eggs
Avocado
Olive oil
Flaxseeds
Walnuts
Blueberries
Diet plan overview
The 7 day diet plan for fatty liver aims to improve liver function through a diet low in fats and high in fiber. It includes foods like whole grains, leafy greens, and lean proteins that help reduce liver fat. Antioxidant-rich items such as berries and nuts are also included to protect liver cells from damage.
This plan encourages small, frequent meals to manage metabolism and maintain steady blood sugar levels, which is crucial for liver health. It's a focused approach to dietary changes that can make a significant impact on liver condition.
Foods to eat
High-Fiber Plants: Leafy greens, legumes, and whole grains to help improve liver function.
Lean Protein: Chicken breast, fish, and plant proteins like tofu and tempeh.
Healthy Fats: Olive oil, avocados, and nuts which support liver health without excess fat storage.
Low Glycemic Index Fruits: Berries, apples, and other fruits that do not spike blood sugar rapidly.
Antioxidant-Rich Foods: Turmeric, green tea, and vegetables like broccoli and cauliflower.
✅ Tip
Foods not to eat
Alcohol: Should be avoided to reduce liver stress and damage.
Added Sugars: Soft drinks, candies, and pastries that contribute to fat buildup in the liver.
Fried Foods: High in fat and can worsen liver health.
Refined Grains: White bread, pasta, and other products made with white flour.
Saturated Fats: Found in butter, cream, and fatty cuts of meat which can exacerbate liver issues.
Main benefits
The 7 day diet plan for fatty liver focuses on reducing fat intake, especially saturated fats, and increasing fiber-rich foods to help manage liver health. It includes nutrient-dense options like leafy greens, whole grains, and lean proteins, which support liver function and reduce liver fat. This diet also limits high sugar and fatty foods, critical for preventing liver damage progression.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries and walnuts
- Lunch:Quinoa salad with spinach, bell peppers, and cucumbers, dressed with olive oil
- Dinner:Grilled salmon with roasted sweet potatoes and steamed broccoli
- Snack:Greek yogurt with crushed flaxseeds
Day 2
- Breakfast:Greek yogurt with sliced strawberries and a sprinkle of oats
- Lunch:Lentil soup with kale, carrots, and tomatoes
- Dinner:Lean chicken breast with cauliflower rice and sautéed Brussels sprouts
- Snack:Cottage cheese with sliced cucumbers
Day 3
- Breakfast:Smoothie with spinach, avocado, and blueberries
- Lunch:Chickpea salad with diced tomatoes, cucumber, and onions, seasoned with olive oil and lemon juice
- Dinner:Baked trout with steamed zucchini and quinoa
- Snack:A handful of walnuts
Day 4
- Breakfast:Scrambled eggs with chopped bell peppers and spinach
- Lunch:Turkey breast wraps using whole wheat bread, with lettuce, tomato, and avocado
- Dinner:Stir-fried broccoli, carrots, and bell peppers with tofu (if allowed, otherwise use chicken)
- Snack:Sliced carrots and cucumber with a hummus dip (made from chickpeas and olive oil)
Day 5
- Breakfast:Cottage cheese with sliced peaches and flaxseeds
- Lunch:Brown rice bowl with black beans, salsa (tomatoes and onions), avocado, and grilled chicken
- Dinner:Baked salmon with roasted Brussels sprouts and sweet potatoes
- Snack:A small bowl of mixed berries (blueberries, strawberries)
Day 6
- Breakfast:Whole grain pasta salad with cherry tomatoes, spinach, and olive oil
- Lunch:Grilled turkey breast with mixed greens (spinach, kale) and kidney beans
- Dinner:Baked trout with steamed green beans and a quinoa pilaf
- Snack:Greek yogurt mixed with walnuts and honey
Day 7
- Breakfast:Porridge made with oats, sliced bananas, and a sprinkle of cinnamon
- Lunch:Chickpea and cucumber salad with diced tomatoes, and avocado
- Dinner:Stir-fry with lean chicken, broccoli, bell peppers, and zucchini
- Snack:Sliced avocado with a sprinkle of salt and lemon
Want to learn more?
⚠️ Keep in mind
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Listonic team
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