14-Day Meal Plan for Fatty Liver: Foods to Include and Avoid

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Written byListonic team

Updated on Nov 22, 2024

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

Dry goods

Oats

Quinoa

Brown rice

Black beans

Kidney beans

Snacks & sweets

Almonds

Walnuts

Chia seeds

Coffee & tea

Green tea

Spices & sauces

Olive oil

Garlic

Turmeric

Fish & seafood

Salmon

Fresh grocery

Blueberries

Strawberries

Avocado

Spinach

Kale

Broccoli

Sweet potatoes

Beets

Carrots

Apples

Plant based

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.

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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

Include foods high in choline, such as eggs and Brussels sprouts, to support liver function and fat metabolism.

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.

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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.

Recommended nutrient breakdown

Protein: 18%

Fat: 32%

Carbs: 40%

Fiber: 8%

Other: 2%

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.

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Extra tips

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)

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.

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 suggestion

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

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⚠️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.

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