Mediterranean diet plan for fatty liver
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Olive oil
Garlic
Onions
Lemons
Oranges
Tomatoes
Cucumbers
Spinach
Kale
Broccoli
Bell peppers
Beets
Carrots
Zucchini
Chickpeas
Lentils
Almonds
Walnuts
Oats
Quinoa
Brown rice
Whole grain bread
Salmon
Sardines
Chicken breast
Turkey
Greek yogurt
Feta cheese
Avocado
Berries
Apples
Pears
Grapes
Diet plan overview
A Mediterranean diet plan for fatty liver is tailored to help manage and potentially reverse non-alcoholic fatty liver disease. This diet is rich in omega-3 fatty acids from fish, monounsaturated fats from olive oil, and an abundance of fruits and vegetables. It reduces intake of refined sugars and saturated fats, which are linked to liver fat accumulation.
Implementing this diet can also aid in weight management and overall metabolic health, both of which are crucial for individuals with fatty liver disease.
Foods to eat
High-Fiber Plants: Legumes, whole grains, and fiber-rich fruits to improve liver function.
Healthy Fats: Olive oil and fatty fish rich in omega-3 fatty acids to reduce liver inflammation.
Antioxidant-Rich Foods: Berries, olives, and greens to protect the liver from damage.
Lean Proteins: Skinless poultry, fish, and legumes to support liver health without excess fat.
Nuts and Seeds: Walnuts and flaxseeds that are high in beneficial fats and fiber.
✅ Tip
Foods not to eat
Alcoholic Beverages: Should be completely avoided to prevent further liver damage.
Fried Foods: High in unhealthy fats and can worsen liver health.
Sugary Snacks: Cakes, cookies, and candies high in sugar and unhealthy fats.
Refined Carbohydrates: White bread, pasta, and other refined grains that can increase liver fat.
Processed Meats: Sausages, bacon, and deli meats high in saturated fats and preservatives.
Main benefits
The mediterranean diet plan for fatty liver is beneficial in managing and potentially reversing fatty liver disease. It emphasizes healthy fats, whole grains, and lean proteins, which help reduce liver fat accumulation. This diet is rich in anti-inflammatory foods that support liver health and overall metabolic functions.
📊 Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal topped with sliced almonds and berries
- Lunch:Greek salad with spinach, cucumber, tomato, bell pepper, feta cheese, and olive oil dressing
- Dinner:Baked salmon with a side of quinoa and steamed broccoli
- Snack:Carrot sticks with hummus
Day 2
- Breakfast:Scrambled eggs with spinach, tomatoes, and onions
- Lunch:Lentil soup with a side of whole grain bread
- Dinner:Grilled chicken breast with roasted zucchini and quinoa
- Snack:Greek yogurt with sliced almonds and a drizzle of honey
Day 3
- Breakfast:Whole grain toast topped with mashed avocado and sliced tomatoes
- Lunch:Chickpea salad with cucumbers, bell peppers, feta cheese, and lemon-tahini dressing
- Dinner:Turkey meatballs served with sautéed kale and quinoa
- Snack:Apple slices with almond butter
Day 4
- Breakfast:Greek yogurt parfait with mixed berries, walnuts, and a drizzle of honey
- Lunch:Grilled vegetable wrap with hummus on whole grain tortilla
- Dinner:Baked sardines with roasted beets and brown rice
- Snack:Orange slices
Day 5
- Breakfast:Spinach and feta cheese omelette with whole grain toast
- Lunch:Quinoa salad with roasted vegetables, chickpeas, and lemon-tahini dressing
- Dinner:Baked chicken breast with a side of steamed carrots and brown rice
- Snack:Mixed nuts (almonds and walnuts)
Day 6
- Breakfast:Overnight oats with sliced almonds, diced apples, and cinnamon
- Lunch:Greek yogurt and cucumber soup with a side of whole grain bread
- Dinner:Grilled salmon served with roasted bell peppers and quinoa
- Snack:Grapes
Day 7
- Breakfast:Whole grain pancakes topped with mixed berries and a drizzle of honey
- Lunch:Spinach and kale salad with grilled chicken, avocado, and balsamic vinaigrette
- Dinner:Lentil stew with carrots, tomatoes, and onions served with whole grain bread
- Snack:Sliced cucumbers with tzatziki sauce
Want to learn more?
⚠️ Keep in mind
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Listonic team
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