Thyroid-friendly diet plan for fatty liver
Diet plan grocery list
Spinach
Broccoli
Sweet potatoes
Cauliflower
Kale
Carrots
Brussels sprouts
Avocado
Blueberries
Apples
Strawberries
Oranges
Salmon
Chicken breast
Turkey breast
Grass-fed beef
Cod
Tuna
Eggs
Almond milk
Greek yogurt
Cottage cheese
Quinoa
Brown rice
Chia seeds
Flaxseeds
Olive oil
Walnuts
Almonds
Garlic
Ginger
Tofu
Lentils
Diet plan overview
Following a thyroid-friendly diet plan for fatty liver means choosing foods that support liver health while also benefiting the thyroid. This includes antioxidant-rich fruits and vegetables, lean proteins, and whole grains that reduce liver fat. Incorporating iodine-rich foods like seafood is beneficial for thyroid health, but avoid high-fat and sugary foods that can exacerbate liver issues.
Managing both thyroid-friendly and fatty liver diets can be done with a focus on balanced meals. Aim for small, frequent meals to keep energy levels stable, and include fiber-rich foods to aid digestion and liver function. Avoid alcohol and processed foods to reduce liver strain. This dual approach supports both thyroid function and liver health effectively.
Foods to eat
- Leafy Greens: Spinach, kale, and arugula help support liver health and provide essential nutrients for thyroid function.
- Avocados: High in healthy fats and antioxidants, avocados support liver and thyroid health.
- Fatty Fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids that help reduce liver inflammation.
- Whole Grains: Brown rice, oats, and quinoa offer fiber and nutrients that are beneficial for the liver and thyroid.
- Green Tea: Rich in antioxidants, green tea supports liver function and thyroid health.
✅ Tip
Foods not to eat
- Fried Foods: Avoid fried chicken, fries, and other fried snacks as they are high in unhealthy fats.
- High-Sugar Foods: Limit candy, desserts, and sugary cereals which can exacerbate fatty liver and thyroid issues.
- Refined Carbohydrates: White bread, pasta, and pastries should be avoided due to their impact on blood sugar and liver fat.
- Alcohol: Reducing alcohol intake is crucial as it can worsen fatty liver and interfere with thyroid function.
- Processed Meats: Bacon, sausages, and deli meats contain unhealthy fats and preservatives detrimental to liver and thyroid health.
Main benefits
A thyroid-friendly diet plan for fatty liver emphasizes the intake of anti-inflammatory foods, which can help reduce liver fat and improve thyroid function simultaneously. Foods rich in omega-3 fatty acids, such as flaxseeds and walnuts, help in lowering liver fat and support thyroid hormone synthesis. This diet encourages the consumption of fiber-rich foods like leafy greens and whole grains, which aid in detoxifying the liver and maintaining thyroid health. Additionally, antioxidant-rich foods like berries help in protecting both the liver and thyroid from damage.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
To keep costs low on a thyroid-friendly diet for fatty liver, stick to affordable lean proteins like chicken breasts, beans, and lentils. Avoid pricey specialty foods by creating your own meals with simple ingredients. Batch-cook and freeze meals to save both time and money.
Incorporate more whole grains, which are budget-friendly and provide necessary nutrients. Look for sales on healthy fats like olive oil and avocados to keep expenses down while managing your thyroid health.
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Meal plan suggestion
Meal Plan for Thyroid-Friendly Diet Plan for Fatty Liver
Day 1
- Breakfast: Greek yogurt with blueberries, chia seeds, and flaxseeds
- Lunch: Grilled salmon with quinoa and steamed spinach
- Dinner: Baked chicken breast with roasted Brussels sprouts and sweet potatoes
- Snack: Apple slices with almond butter
Calories: 1600 Fat: 65g Carbs: 150g Protein: 110g
Day 2
- Breakfast: Almond milk smoothie with strawberries, flaxseeds, and spinach
- Lunch: Tuna salad with kale, avocado, and a lemon-olive oil dressing
- Dinner: Turkey breast stir-fry with broccoli, carrots, and brown rice
- Snack: Cottage cheese with walnuts and orange slices
Calories: 1550 Fat: 60g Carbs: 145g Protein: 115g
Day 3
- Breakfast: Scrambled eggs with sautéed kale and garlic
- Lunch: Grass-fed beef quinoa bowl with cauliflower and avocado
- Dinner: Cod fillet with roasted sweet potatoes and steamed broccoli
- Snack: Greek yogurt with blueberries and flaxseeds
Calories: 1620 Fat: 70g Carbs: 140g Protein: 120g
Day 4
- Breakfast: Cottage cheese with chia seeds, strawberries, and walnuts
- Lunch: Baked tofu with brown rice, steamed spinach, and carrots
- Dinner: Grilled chicken breast with Brussels sprouts and quinoa
- Snack: Apple slices with almond butter
Calories: 1580 Fat: 63g Carbs: 150g Protein: 115g
Day 5
- Breakfast: Almond milk smoothie with blueberries, chia seeds, and kale
- Lunch: Grilled cod with brown rice and steamed broccoli
- Dinner: Turkey breast with roasted carrots and quinoa
- Snack: Cottage cheese with orange slices and walnuts
Calories: 1600 Fat: 65g Carbs: 145g Protein: 120g
Day 6
- Breakfast: Greek yogurt with strawberries, chia seeds, and flaxseeds
- Lunch: Tuna salad with avocado, spinach, and a lemon-olive oil dressing
- Dinner: Baked chicken breast with roasted sweet potatoes and steamed cauliflower
- Snack: Apple slices with almond butter
Calories: 1620 Fat: 67g Carbs: 140g Protein: 115g
Day 7
- Breakfast: Scrambled eggs with spinach and a side of strawberries
- Lunch: Grilled salmon with quinoa and steamed kale
- Dinner: Grass-fed beef stir-fry with broccoli, carrots, and brown rice
- Snack: Cottage cheese with blueberries and walnuts
Calories: 1650 Fat: 68g Carbs: 150g Protein: 120g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jun 16, 2024
- Updated on Nov 1, 2024