14-Day Meal Plan for Fatty Liver: Foods to Include and Avoid
Show some love to your liver with our 14-day meal plan for fatty liver. Focused on liver-friendly foods, this plan offers delicious and nutrient-dense recipes to support liver health. Discover a variety of tasty options designed to promote a balanced diet while prioritizing the well-being of your liver.
Meal plan grocery list
Oats
Blueberries
Strawberries
Almonds
Walnuts
Olive oil
Avocado
Salmon
Quinoa
Spinach
Kale
Broccoli
Sweet potatoes
Brown rice
Black beans
Kidney beans
Green tea
Garlic
Turmeric
Beets
Carrots
Apples
Chia seeds
Meal plan overview
Nourish your liver with our 14-day meal plan for fatty liver management. Packed with liver-friendly and plant-based recipes, this plan supports liver health while offering a variety of flavorful options. Explore a satisfying and nutrient-conscious approach to managing fatty liver on a nutrient-conscious and flavorful journey.
Foods to eat
- Fiber-Rich Foods: Incorporate oats, barley, beans, and lentils for soluble fiber that aids in cholesterol reduction.
- Fatty Fish: Enjoy salmon, mackerel, and trout for omega-3 fatty acids beneficial for heart health.
- Nuts and Seeds: Include almonds, walnuts, flaxseeds, and chia seeds for healthy fats.
- Whole Grains: Choose whole grains like brown rice, quinoa, and whole wheat for added fiber.
- Fruits and Vegetables: Include a colorful variety for antioxidants and essential nutrients.
- Plant Sterols: Consume foods fortified with plant sterols to help lower LDL cholesterol.
- Avocado: Enjoy avocados as a source of monounsaturated fats that may support heart health.
- Garlic: Use fresh garlic in cooking for its potential cholesterol-lowering properties.
- Green Tea: Drink green tea for antioxidants and compounds associated with heart health.
- Hydration: Stay hydrated with water and herbal teas for overall well-being.
✅ Tip
Foods not to eat
- Saturated and Trans Fats: Minimize intake of saturated fats found in fatty meats and processed snacks.
- High-Cholesterol Foods: Limit cholesterol-rich foods like organ meats and shellfish.
- Processed and Fried Foods: Reduce consumption of processed and fried items that may contribute to elevated cholesterol levels.
- Excessive Sodium: Be mindful of high-sodium foods that may impact cholesterol and blood pressure.
- Added Sugars: Minimize sugary drinks and sweets, as they may contribute to unfavorable lipid profiles.
- Regular Cholesterol Checks: Monitor cholesterol levels regularly and consult with a healthcare provider.
- Regular Physical Activity: Combine a cholesterol-friendly diet with regular exercise for optimal heart health.
- Consult a Healthcare Professional: For personalized advice on managing cholesterol levels, consult with a healthcare provider.
Main benefits
The 14-day meal plan for cholesterol focuses on reducing LDL (bad) cholesterol through a diet rich in fiber, healthy fats, and lean proteins. It includes foods like oats, nuts, and fish that are known to improve heart health.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a diet aimed at managing fatty liver, consider these substitutions to enhance variety and nutrition.
- Oats can be swapped with quinoa flakes for a different whole grain option at breakfast.
- Blueberries can be replaced with blackberries for a similar antioxidant boost.
- Almonds can be swapped with pecans for a different flavor and nutrient profile.
- Salmon can be substituted with mackerel for a fatty fish rich in omega-3s.
- Spinach can be replaced with arugula for a peppery taste and nutritional variety.
How to budget on this meal plan
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Extra tips
Any healthy snack ideas?
These snacks are liver-friendly and helpful for a diet aimed at managing fatty liver disease:
- Walnuts or other nuts high in omega-3s
- Low-fat yogurt with a sprinkle of nuts
- Whole grain crackers with avocado
- Fresh fruits, especially berries
- Raw vegetables with hummus
- Oatmeal with bananas
- Boiled eggs (if not avoiding animal fats)
What should I drink on this meal plan?
For managing a fatty liver, choose beverages that support liver health. Water is vital for flushing toxins. Coffee, surprisingly, has been linked to liver health when consumed in moderation. Green tea is beneficial for its antioxidants. Milk thistle tea is often recommended for liver support. Beet juice also helps detoxify the liver.
How to get even more nutrients?
Meal plan suggestion
14-Day Meal Plan for Fatty Liver
This meal plan focuses on incorporating foods that support liver health and may help manage fatty liver disease. It includes nutrient-rich ingredients known for their anti-inflammatory and antioxidant properties.
Day 1
- Breakfast: Oatmeal topped with sliced strawberries and chopped walnuts
- Lunch: Spinach and quinoa salad with avocado, black beans, and a drizzle of olive oil
- Dinner: Baked salmon with steamed broccoli and brown rice
Calories: 2000 Fat: 70g Carbs: 250g Protein: 90g
Day 2
- Breakfast: Greek yogurt parfait with blueberries, almonds, and chia seeds
- Lunch: Kale and quinoa bowl with roasted sweet potatoes and kidney beans
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Calories: 1900 Fat: 65g Carbs: 240g Protein: 85g
Day 3
- Breakfast: Whole grain toast with mashed avocado and sliced tomatoes
- Lunch: Beet and spinach salad with walnuts, carrots, and balsamic vinaigrette
- Dinner: Grilled chicken breast with quinoa pilaf and steamed green beans
Calories: 2050 Fat: 72g Carbs: 255g Protein: 95g
Day 4
- Breakfast: Smoothie made with kale, berries, banana, and chia seeds
- Lunch: Lentil soup with carrots, celery, and garlic
- Dinner: Baked sweet potatoes stuffed with black beans, salsa, and avocado
Calories: 1950 Fat: 67g Carbs: 235g Protein: 80g
Day 5
- Breakfast: Chia seed pudding topped with sliced apples and cinnamon
- Lunch: Quinoa and black bean salad with diced tomatoes, bell peppers, and lime-cilantro dressing
- Dinner: Grilled salmon with roasted Brussels sprouts and quinoa
Calories: 2000 Fat: 70g Carbs: 250g Protein: 90g
Day 6
- Breakfast: Overnight oats with almond milk, sliced strawberries, and chopped almonds
- Lunch: Spinach and chickpea salad with avocado, cucumber, and lemon-tahini dressing
- Dinner: Vegetable stir-fry with tofu and brown rice
Calories: 1850 Fat: 65g Carbs: 230g Protein: 75g
Day 7
- Breakfast: Whole grain pancakes topped with blueberries and a drizzle of maple syrup
- Lunch: Greek salad with mixed greens, olives, tomatoes, cucumber, and feta cheese
- Dinner: Baked chicken thighs with roasted carrots and quinoa
Calories: 2000 Fat: 70g Carbs: 250g Protein: 90g
Day 8
- Breakfast: Oatmeal topped with sliced strawberries and chopped walnuts
- Lunch: Spinach and quinoa salad with avocado, black beans, and a drizzle of olive oil
- Dinner: Baked salmon with steamed broccoli and brown rice
Calories: 2000 Fat: 70g Carbs: 250g Protein: 90g
Day 9
- Breakfast: Greek yogurt parfait with blueberries, almonds, and chia seeds
- Lunch: Kale and quinoa bowl with roasted sweet potatoes and kidney beans
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Calories: 1900 Fat: 65g Carbs: 240g Protein: 85g
Day 10
- Breakfast: Whole grain toast with mashed avocado and sliced tomatoes
- Lunch: Beet and spinach salad with walnuts, carrots, and balsamic vinaigrette
- Dinner: Grilled chicken breast with quinoa pilaf and steamed green beans
Calories: 2050 Fat: 72g Carbs: 255g Protein: 95g
Day 11
- Breakfast: Smoothie made with kale, berries, banana, and chia seeds
- Lunch: Lentil soup with carrots, celery, and garlic
- Dinner: Baked sweet potatoes stuffed with black beans, salsa, and avocado
Calories: 1950 Fat: 67g Carbs: 235g Protein: 80g
Day 12
- Breakfast: Chia seed pudding topped with sliced apples and cinnamon
- Lunch: Quinoa and black bean salad with diced tomatoes, bell peppers, and lime-cilantro dressing
- Dinner: Grilled salmon with roasted Brussels sprouts and quinoa
Calories: 2000 Fat: 70g Carbs: 250g Protein: 90g
Day 13
- Breakfast: Overnight oats with almond milk, sliced strawberries, and chopped almonds
- Lunch: Spinach and chickpea salad with avocado, cucumber, and lemon-tahini dressing
- Dinner: Vegetable stir-fry with tofu and brown rice
Calories: 1850 Fat: 65g Carbs: 230g Protein: 75g
Day 14
- Breakfast: Whole grain pancakes topped with blueberries and a drizzle of maple syrup
- Lunch: Greek salad with mixed greens, olives, tomatoes, cucumber, and feta cheese
- Dinner: Baked chicken thighs with roasted carrots and quinoa
Calories: 2000 Fat: 70g Carbs: 250g Protein: 90g
These 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 Feb 3, 2024
- Updated on Nov 22, 2024