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
- Lean Proteins: Choose skinless poultry, fish, tofu, and legumes for protein without excess fat.
- Fiber-Rich Vegetables: Include broccoli, Brussels sprouts, and leafy greens for liver support.
- Whole Grains: Opt for brown rice, quinoa, and whole wheat for fiber and nutrients.
- Fruits: Enjoy a variety of fruits like berries, apples, and citrus fruits for antioxidants.
- Healthy Fats: Incorporate avocados, nuts, and olive oil for essential fatty acids.
- Fatty Fish: Include salmon, mackerel, and trout for omega-3 fatty acids.
- Low-Fat Dairy or Alternatives: Choose low-fat or fat-free options for calcium without excess saturated fat.
- Herbs and Spices: Use herbs like turmeric, ginger, and garlic for anti-inflammatory properties.
- Green Tea: Drink green tea for antioxidants and potential liver health benefits.
- Hydration: Stay well-hydrated with water and herbal teas to support overall liver function.
✅ Tip
Foods not to eat
- Saturated and Trans Fats: Minimize intake of saturated and trans fats found in fried and processed foods.
- Added Sugars: Limit consumption of sugary drinks, sweets, and desserts to reduce empty calorie intake.
- Highly Processed Meats: Reduce intake of processed meats that may contribute to liver stress.
- Excessive Sodium: Be mindful of high-sodium foods that can impact liver health and blood pressure.
- Alcohol: Limit or avoid alcohol consumption, as it can contribute to liver damage.
- Individual Preferences: Consider individual preferences and dietary restrictions for sustainable choices.
- Regular Liver Checks: Monitor liver health through regular check-ups and consult with a healthcare provider.
- Regular Physical Activity: Combine a liver-friendly diet with regular exercise for optimal liver function.
- Consult a Healthcare Professional: For personalized advice on managing fatty liver, consult with a healthcare provider.
Main benefits
The 14-day meal plan for fatty liver aims to improve liver health through a balanced diet low in fats and sugars. It includes foods that support liver function and help reduce liver fat accumulation.
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
Oats and berries are staples that can be bought in bulk. Nuts like almonds and walnuts offer variety and are often cheaper when purchased in larger quantities. Olive oil, avocado, and fatty fish like salmon can be more economical in bulk. Quinoa, spinach, and kale are also more affordable in larger sizes.
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?
Dietary management of fatty liver involves reducing fat intake and focusing on whole, unprocessed foods. High-fiber foods like whole grains, fruits, and vegetables help regulate liver function and reduce fat buildup. Lean protein sources such as chicken, fish, and legumes support liver health without adding excess fat. Healthy fats, like those from nuts, seeds, and fish, are crucial as they help reduce inflammation and improve lipid profiles.
Meal plan suggestions
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.
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.
