7-day Meal Plan For Fatty Liver

• Leafy Greens: Include spinach, kale, and Swiss chard for antioxidants and fiber.
• Cruciferous Vegetables: Add broccoli, cauliflower, and Brussels sprouts for liver support.
• Colorful Vegetables: Include bell peppers, carrots, and beets for a variety of nutrients.
• Fresh Fruit: Opt for berries, apples, and citrus fruits for antioxidants and fiber.
• Whole Grains: Choose whole grains like brown rice, whole grain pasta, quinoa, and oats for fiber and nutrients.
• Lean Proteins: Incorporate sources like skinless chicken, turkey, fish, and plant-based proteins.
• Healthy Fats: Include avocados, olive oil, and fatty fish for omega-3 fatty acids.
• Mixed Nuts and Seeds: Opt for almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
• Plant-Based Proteins: Consider tofu, tempeh, and legumes as plant-based protein sources.
• Low-Fat Dairy or Dairy Alternatives: Choose low-fat or fat-free options for dairy products.
• Green Tea: Drink green tea for its potential liver-protective properties.
• Water: Stay hydrated with plenty of water to support overall liver function.

• Added Sugars: Minimize intake of sugary beverages, candies, and processed sweets for your blood sugar control.
• Highly Processed Foods: Limit consumption of processed snacks, fast food, high sugar foods, and pre-packaged meals.
• Saturated and Trans Fats: Avoid fried foods, fatty cuts of meat, and foods high in saturated and trans fats.
• High-Sodium Foods: Reduce intake of salty snacks, processed foods, and excessive salt.
• Alcohol: Eliminate or reduce alcohol consumption to support liver health.
• Red and Processed Meats: Minimize intake of red meat, deli meats, and processed meats like bacon and sausages.
• White Bread and Refined Grains: Choose whole grains over refined grains for better liver health.
• Full-Fat Dairy: Limit full-fat dairy products for lower saturated fat intake.
• High-Fructose Corn Syrup: Avoid foods and drinks with high-fructose corn syrup.
• Caffeine and Energy Drinks: Monitor caffeine intake, and avoid excessive energy drinks.
• Artificial Sweeteners: Limit or avoid foods with artificial sweeteners.

Managing fatty liver diet involves consuming low-fat, nutrient-dense foods that support liver health. Here are some beneficial alternatives:

• Replace poached eggs with tofu scramble for a high-protein, liver-friendly breakfast.
• Instead of feta cheese, try goat cheese, which is lower in fat and easier to digest.
• Switch brown rice with quinoa to increase your intake of protein and essential nutrients.
• Use lentils instead of black beans for their higher fiber content and liver-supporting benefits.
• Substitute salmon with shrimp, which is low in fat and high in protein, beneficial for liver health.

To budget the 7-day meal plan for a fatty liver, focus on purchasing whole foods in bulk, like oats, brown rice, and quinoa. Opt for seasonal fruits and vegetables for cost-effectiveness. Consider buying frozen berries and mixed vegetables, which are cheaper and last longer. Incorporate more plant-based proteins like beans and lentils, which are less expensive than meat and fish. Plan meals that use similar ingredients to minimize waste and maximize usage. Look for sales and discounts on items like nuts, seeds, and dairy products. Preparing meals at home rather than opting for pre-packaged options can also significantly cut costs.