7 Day diet plan for fatty liver

Designed to combat fatty liver, this 7-day plan focuses on detoxifying foods like green leafy vegetables, citrus fruits, and whole grains. It limits high-fat and sugary processed foods, emphasizing clean eating and liver health. This regimen is a proactive step towards reversing fatty liver disease and improving liver function.

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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

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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.

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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

Include antioxidant-rich foods like berries and leafy greens in your daily meals to help reduce inflammation and support liver health.

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

For a 7-day diet targeting fatty liver, opt for inexpensive, lean proteins such as chicken breast and turkey to reduce fat intake. Incorporate oats and other whole grains which are beneficial for liver health and can be bought cheaply in bulk. Make use of turmeric and garlic when seasoning meals; both are known for their liver health benefits and add flavor without the need for expensive herbs or spices.

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Meal plan suggestion

7-Day Meal Plan for Fatty Liver

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

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.