7-day Meal Plan For Fatty Liver

Written byListonic team

Updated on Nov 22, 2024

Dealing with fatty liver and need a dietary strategy? Our 7-day meal plan for fatty liver is tailored to support liver health. We'll show you how to create liver-friendly meals and convert them into a practical shopping list. Let's embark on a journey to liver wellness!

Meal plan grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Barley

Chia seeds

Snacks & sweets

Walnuts

Almonds

Hummus

Chia pudding

Cranberries

Meats

Salmon

Turkey

Chicken breast

Shrimp

Dairy & eggs

Greek yogurt

Feta cheese

Goat cheese

Eggs

Beverages

Almond milk

Vegan protein shake

Fish & seafood

Salmon

Shrimp

Fresh grocery

Banana

Mixed greens

Cherry tomatoes

Avocado

Broccoli

Carrots

Cucumber

Spinach

Kale

Brussels sprouts

Sweet potato

Asparagus

Pear

Butternut squash

Zucchini

Tomatoes

Orange

Mixed berries

Fresh berries

Bakery

Whole grain wrap

Whole grain bread

Whole grain toast

Plant based

Tofu

Mixed vegetables

Lentil soup

Vegan protein shake

Vegan meatballs

Spices & sauces

Tomato sauce

Tzatziki

Meal plan overview

Healthy liver function starts with a healthy diet. This fatty liver meal plan focuses on foods beneficial for liver function, incorporating a balanced mix of nutrients.

The plan is designed to help manage and improve liver health, making it a vital step towards overall wellness. It's a thoughtful approach to eating for liver care.

7-day Meal Plan For Fatty Liver exemplary product

Foods to eat

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.

✅Tip

Opt for high-fiber foods like whole grains and vegetables to help manage liver health.

Foods not to eat

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.

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Main benefits

The 7-Day Meal Plan For Fatty Liver is designed to support your liver cells and manage nonalcoholic fatty liver disease as well as alcohol-related liver disease. This meal plan emphasizes foods that promote liver detoxification, such as leafy greens, cruciferous vegetables, and antioxidant-rich fruits. It includes lean proteins, whole grains, and healthy fats to maintain a balanced diet and proper liver fat levels. By reducing the intake of processed foods, added sugars, and saturated fats, this plan helps alleviate stress on the liver, supporting overall liver function and contributing to improved health outcomes.

Recommended nutrient breakdown

Protein: 25%

Fat: 10%

Carbs: 52%

Fiber: 11%

Other: 2%

How to budget on this meal plan

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.

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Packed with vitamins, minerals, and antioxidants:

pistachios

arugula

chickpeas

Extra tips

Choose snacks that support liver health and are low in sugar and unhealthy fats:

Walnuts or other nuts rich in omega-3
Low-fat Greek yogurt with a sprinkle of cinnamon
Carrot and celery sticks with hummus
Apple slices with a small amount of almond butter
Fresh berries or mixed fruit salad
Whole grain crackers with avocado
Cottage cheese with pineapple

Manage fatty liver disease by prioritizing beverages that support liver health. Water is essential for flushing out toxins. Green tea, known for its liver-benefiting antioxidants, is a great choice. Coffee, in moderation, can protect against liver disease. Do not drink alcohol as it can stress the liver. Milk thistle tea is also recommended for its liver-protecting properties.

For those managing a fatty liver, the diet should focus on cutting down high fat foods and increasing intake of liver-friendly foods. Emphasize lean proteins like fish, poultry, and plant-based options to reduce the fat load on the liver. Include plenty of fiber from fruits, vegetables, and whole grains to aid digestion and weight management. Crucial is the reduction of added sugars and refined carbs, as well as limiting alcohol, which can significantly impact liver health.

Meal plan suggestion

Day 1

Breakfast:Oatmeal with sliced banana and a handful of walnuts
Lunch:Grilled chicken salad with mixed greens, cherry tomatoes, and avocado
Dinner:Baked salmon with steamed broccoli and quinoa
Snack:Carrot sticks with hummus
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 170g
Protein🥩: 110g

Day 2

Breakfast:Greek yogurt with mixed berries and a sprinkle of chia seeds
Lunch:Whole grain wrap with turkey, lettuce, and cucumber
Dinner:Stir-fried tofu with mixed vegetables and brown rice
Snack:An apple
Calories🔥: 1900
Fat💧: 70g
Carbs🌾: 180g
Protein🥩: 105g

Day 3

Breakfast:Smoothie with spinach, almond milk, and a scoop of protein powder
Lunch:Lentil soup with a side of whole grain bread
Dinner:Grilled shrimp with a quinoa and kale salad
Snack:A handful of almonds
Calories🔥: 1800
Fat💧: 68g
Carbs🌾: 165g
Protein🥩: 110g

Day 4

Breakfast:Whole grain toast with avocado and poached eggs
Lunch:Quinoa salad with roasted vegetables and feta cheese
Dinner:Baked chicken breast with roasted Brussels sprouts and sweet potato
Snack:Sliced cucumber with tzatziki
Calories🔥: 1850
Fat💧: 70g
Carbs🌾: 175g
Protein🥩: 115g

Day 5

Breakfast:Chia pudding with almond milk and fresh berries
Lunch:Spinach and goat cheese salad with grilled chicken
Dinner:Grilled salmon with asparagus and a side of barley
Snack:A pear
Calories🔥: 1800
Fat💧: 65g
Carbs🌾: 170g
Protein🥩: 110g

Day 6

Breakfast:Vegan protein shake with almond milk and a banana
Lunch:Hummus and vegetable wrap with whole grain tortilla
Dinner:Stuffed bell peppers with quinoa, black beans, and corn
Snack:Mixed berries
Calories🔥: 1850
Fat💧: 68g
Carbs🌾: 175g
Protein🥩: 105g

Day 7

Breakfast:Overnight oats with almond milk, chia seeds, and apple slices
Lunch:Spinach salad with roasted butternut squash, walnuts, and cranberries
Dinner:Zucchini noodles with tomato sauce and vegan meatballs
Snack:Orange
Calories🔥: 1800
Fat💧: 67g
Carbs🌾: 170g
Protein🥩: 105g

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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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