Diet plan grocery list
Brown rice
Lentils
Spinach
Turmeric
Garlic
Ginger
Green tea
Oats
Whole wheat bread
Sweet potatoes
Almonds
Walnuts
Avocado
Olive oil
Quinoa
Broccoli
Kale
Apples
Oranges
Bananas
Berries
Chicken breast
Salmon
Tofu
Greek yogurt
Low-fat milk
Cottage cheese
Eggs
Flaxseeds
Chia seeds
Bell peppers
Carrots
Tomatoes
Diet plan overview
A tailored Indian diet plan for fatty liver focuses on reducing fat accumulation in the liver. It includes high-fiber foods such as whole grains, legumes, and leafy greens, which help improve liver function. Avoidance of fatty foods, especially those high in saturated fats, is crucial.
This plan also recommends antioxidant-rich foods like walnuts and fruits that support liver health. It's all about balanced eating with controlled portions to manage overall calorie intake, essential for liver health.
Foods to eat
- High-Fiber Plants: Legumes, whole grains, and vegetables to help improve liver health.
- Fish: Rich in omega-3 fatty acids like mackerel and sardines to reduce liver fat levels.
- Nuts: Walnuts are particularly good for the liver due to their high omega-3 content.
- Low-Fat Dairy: Provides protein without excessive fats harmful to the liver.
- Green Tea: High in antioxidants, helping to reduce fat storage in the liver.
✅ Tip
Try incorporating turmeric in your meals; its anti-inflammatory properties are great for managing fatty liver.
Foods not to eat
- Alcohol: Absolutely to be avoided to reduce liver stress and damage.
- Fried and Fatty Foods: High in saturated and trans fats, which can worsen liver health.
- Red Meat: Contains high levels of saturated fats, not recommended for liver health.
- Added Sugars: Stay away from sugary desserts and sweetened beverages.
- White Bread and Rice: High glycemic index foods that can lead to liver fat accumulation.
Main benefits
Target liver health with the Indian diet plan for fatty liver. This diet plan incorporates foods high in fiber and low in saturated fats, helping to reduce liver inflammation and build-up of fat. Ingredients like whole grains, legumes, and leafy greens support liver detoxification naturally. Additionally, the inclusion of antioxidants from spices like turmeric can improve liver function and protect against liver disease.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Managing a fatty liver with your diet doesn't have to strain your wallet. Choose lean cuts of meat and poultry, or opt for plant-based protein sources like beans, lentils, and tofu, which tend to be more budget-friendly. Incorporate plenty of fruits and vegetables into your meals, focusing on affordable options like apples, oranges, spinach, and broccoli. Limit your intake of processed foods and sugary snacks, which can be expensive and detrimental to liver health. And consider cooking at home more often to save money and have better control over the ingredients in your meals.
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Meal plan suggestion
7-Day Meal Plan for Indian Diet Plan for Fatty Liver
Day 1
- Breakfast: Oatmeal with almond milk, chia seeds, and berries
- Lunch: Brown rice with lentils, spinach, and turmeric
- Dinner: Grilled chicken breast with quinoa, broccoli, and kale
- Snack: Apple slices with a handful of walnuts
Day 2
- Breakfast: Greek yogurt with flaxseeds and banana slices
- Lunch: Whole wheat bread with avocado, tomatoes, and a side of carrot sticks
- Dinner: Baked salmon with sweet potatoes and steamed bell peppers
- Snack: Orange slices with almonds
Day 3
- Breakfast: Smoothie with low-fat milk, spinach, and berries
- Lunch: Quinoa salad with kale, tomatoes, and chickpeas
- Dinner: Tofu stir-fry with brown rice, broccoli, and carrots
- Snack: Cottage cheese with apple slices
Day 4
- Breakfast: Whole wheat toast with avocado and a side of Greek yogurt
- Lunch: Lentil soup with spinach, turmeric, and garlic
- Dinner: Grilled chicken breast with quinoa, bell peppers, and kale
- Snack: Banana slices with a handful of almonds
Day 5
- Breakfast: Oatmeal with chia seeds, flaxseeds, and berries
- Lunch: Brown rice with tofu, broccoli, and carrots
- Dinner: Baked salmon with sweet potatoes and steamed spinach
- Snack: Orange slices with walnuts
Day 6
- Breakfast: Smoothie with low-fat milk, spinach, and banana
- Lunch: Whole wheat bread with avocado, tomatoes, and a side of carrot sticks
- Dinner: Grilled chicken breast with quinoa, bell peppers, and kale
- Snack: Cottage cheese with apple slices
Day 7
- Breakfast: Greek yogurt with flaxseeds and berries
- Lunch: Lentil salad with spinach, turmeric, and tomatoes
- Dinner: Baked salmon with sweet potatoes and steamed broccoli
- Snack: Banana slices with a handful of almonds
Want to learn more?
⚠️ 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.
Article reviewed
- Written by our editorial team.
- Published on May 22, 2024
- Updated on Nov 1, 2024