90 30 50 diet plan for fatty liver

For those dealing with fatty liver disease, following the 90 30 50 diet can help manage this condition by focusing on healthy fats and high fiber. This diet plan encourages foods that are beneficial for liver health while maintaining a balance of nutrients that support overall well-being. It’s a proactive step towards liver health without feeling overly restrictive.

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Diet plan grocery list

Chicken breast

Salmon

Turkey breast

Tofu

Eggs

Greek yogurt

Cottage cheese

Spinach

Kale

Broccoli

Brussels sprouts

Bell peppers

Berries

Avocado

Olive oil

Almonds

Walnuts

Flaxseeds

Chia seeds

Quinoa

Brown rice

Whole wheat bread

Oats

Sweet potatoes

Carrots

Tomatoes

Garlic

Onions

Apples

Oranges

Bananas

Strawberries

Blueberries

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Diet plan overview

The 90 30 50 diet plan for fatty liver is designed to help manage and possibly reduce fatty liver disease symptoms. By ensuring a daily intake of 90 grams of lean proteins like fish and skinless poultry, the diet aids in liver repair and reduces fat accumulation. Additionally, 30 grams of fiber from whole grains and legumes help in digestion and detoxification, while 50 grams of healthy fats from nuts and seeds support overall liver health.

People following this diet often notice improvements in their liver enzyme levels and overall energy. The diet emphasizes foods that are beneficial for liver health and avoids those that can exacerbate the condition, such as processed foods high in sugars and unhealthy fats. It's a structured plan that can make managing dietary needs for liver health straightforward and effective.

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Foods to eat

High-Fiber Vegetables: Broccoli, kale, and Brussels sprouts promote liver health.
Healthy Fats: Avocado, olive oil, and nuts for healthy fat intake.
Lean Proteins: Chicken breast, turkey, and fish.
Whole Grains: Brown rice, quinoa, and oats for added fiber.
Green Tea: Contains antioxidants that can benefit liver function.

✅ Tip

Combine fatty fish like mackerel with quinoa and roasted Brussels sprouts for a fiber-rich, liver-friendly meal that ticks all the 90 30 50 boxes.

Foods not to eat

Fried Foods: French fries and fried chicken are high in unhealthy fats.
Refined Sugars: Candies, pastries, and soft drinks should be avoided.
Processed Meats: Bacon, sausages, and deli meats contain saturated fats.
Refined Grains: White bread, pasta, and rice provide empty calories.
Alcohol: Even small amounts can worsen fatty liver disease.

Main benefits

The 90 30 50 diet plan for fatty liver helps reduce liver fat by prioritizing lean protein sources like fish and legumes. High-fiber vegetables aid in liver detoxification, making it easier for your body to process and eliminate toxins. Healthy fats such as omega-3s support liver function and reduce inflammation. The balanced intake keeps blood sugar levels steady, which is crucial for managing fatty liver.

90 30 50 diet plan for fatty liver graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

Protein-rich plant foods like tofu, beans, and quinoa are not only liver-friendly but also easy on the wallet. Stock up on affordable fiber sources like oats and flaxseed, and get your healthy fats from bulk purchases of nuts, seeds, and avocados. Stick with whole foods instead of expensive detox products. A simple apple cider vinegar or lemon water routine is an affordable way to kickstart your day.

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Meal plan suggestion

7-Day Meal Plan for 90 30 50 Diet Plan for Fatty Liver

Day 1

Breakfast: Greek yogurt with strawberries, blueberries, and chia seeds
Lunch: Grilled chicken breast salad with spinach, kale, avocado, bell peppers, and olive oil dressing
Dinner: Baked salmon with roasted Brussels sprouts and quinoa
Snack: Apple slices with walnuts

Day 2

Breakfast: Overnight oats with almond milk, bananas, and flaxseeds
Lunch: Tofu stir-fry with broccoli, carrots, garlic, and brown rice
Dinner: Turkey breast with sweet potatoes and sautéed kale
Snack: Cottage cheese with blueberries

Day 3

Breakfast: Omelet with spinach, onions, and tomatoes
Lunch: Quinoa salad with avocado, bell peppers, and almonds
Dinner: Grilled salmon with steamed broccoli and brown rice
Snack: Orange slices with walnuts

Day 4

Breakfast: Greek yogurt with apples, chia seeds, and walnuts
Lunch: Grilled chicken breast wrap with whole wheat bread, spinach, and avocado
Dinner: Baked turkey breast with roasted Brussels sprouts and quinoa
Snack: Cottage cheese with strawberries

Day 5

Breakfast: Tofu scramble with spinach, onions, and bell peppers
Lunch: Salmon salad with kale, avocado, and olive oil dressing
Dinner: Grilled chicken breast with roasted sweet potatoes and broccoli
Snack: Apple slices with almonds

Day 6

Breakfast: Overnight oats with almond milk, bananas, and chia seeds
Lunch: Tofu stir-fry with carrots, bell peppers, and quinoa
Dinner: Grilled turkey breast with steamed kale and brown rice
Snack: Cottage cheese with blueberries

Day 7

Breakfast: Greek yogurt with strawberries, blueberries, and flaxseeds
Lunch: Grilled salmon salad with spinach, tomatoes, and olive oil dressing
Dinner: Baked chicken breast with roasted Brussels sprouts and quinoa
Snack: Orange slices with walnuts

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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.