Heart-healthy meal plan for fatty liver
Listonic team
Updated on Oct 1, 2024
Meal plan grocery list
Fresh grocery
Spinach
Kale
Broccoli
Brussels sprouts
Tomatoes
Carrots
Sweet potatoes
Bell peppers
Cauliflower
Blueberries
Apples
Oranges
Avocado
Meats
Salmon
Chicken breast
Turkey breast
Dry goods
Quinoa
Brown rice
Oats
Lentils
Black beans
Chickpeas
Dairy & eggs
Greek yogurt
Cottage cheese
Eggs
Plant based
Almonds
Walnuts
Flaxseeds
Chia seeds
Spices & sauces
Olive oil
Garlic
Ginger
Turmeric
Meal plan overview
With a heart-healthy meal plan for fatty liver, focus on reducing fat intake and improving liver function. Emphasize whole grains, lean proteins, and plenty of vegetables. Avoid alcohol, sugary drinks, and high-fat foods that can exacerbate liver issues.
Incorporate foods rich in antioxidants, such as berries and leafy greens, to combat inflammation. Healthy fats from sources like fish and nuts can support liver health, while regular meals without excessive snacking can help maintain stable blood sugar levels.
Foods to eat
Leafy Greens: Spinach, kale, and collards can help reduce fat buildup in the liver.
Green Tea: Rich in antioxidants, green tea may help improve liver function.
Avocados: High in healthy fats, avocados can help reduce liver damage.
Garlic: Garlic can help reduce body weight and fat content in people with fatty liver.
Whole Grains: Brown rice, quinoa, and whole-wheat bread can help improve liver enzyme levels.
✅Tip
Foods not to eat
Fried Foods: Fried chicken and French fries are high in unhealthy fats, which can worsen fatty liver.
Alcohol: Alcohol can significantly contribute to liver damage and should be avoided.
Added Sugars: Cut down on sweets, sodas, and baked goods that can increase liver fat.
Refined Carbs: Avoid white bread, pasta, and sugary cereals that can spike blood sugar and affect the liver.
Red Meat: High in saturated fats, red meat can exacerbate liver conditions.
Read more about key products
Main benefits
The heart-healthy meal plan for fatty liver incorporates foods that help reduce liver fat and inflammation, improving overall liver function. It emphasizes lean proteins and fiber-rich foods that support weight loss, which is crucial for liver health. This diet reduces saturated fats while including healthy fats that promote lipid balance. The plan also includes foods with anti-inflammatory properties, aiding in reducing liver stress.
Recommended nutrient breakdown
Protein: 20%
Fat: 25%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
Following a heart-healthy meal plan for fatty liver doesn’t need to be expensive. Incorporate more whole grains, fruits, and veggies into your diet—these are often cheaper than processed foods. Lean proteins like beans, lentils, and tofu are budget-friendly and nutritious. Avoid sugary drinks and snacks; water and homemade meals are better for both your liver and your budget. Cooking in bulk and planning meals ahead can also save you money.
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Extra tips
For managing a fatty liver with heart health in mind, consider these snacks:
- Sliced bell peppers with a low-fat Greek yogurt dip
- Whole-grain crackers with guacamole
- Steamed edamame sprinkled with a little sea salt
- Grapes with a handful of raw almonds
- Whole wheat pita with mashed chickpeas
- Baby carrots with a light vinaigrette dip
- Berry smoothie made with unsweetened almond milk
For a heart-healthy diet aimed at improving fatty liver, drink water, green tea, and herbal teas such as dandelion or milk thistle (which may support liver health). Unsweetened plant-based milks and low-sugar vegetable juices are also suitable. Avoid sugary beverages, alcohol, and high-fructose drinks to aid liver function.
Increase protein through lean options like fish, skinless poultry, legumes, and low-fat dairy. Enhance fiber with whole grains, vegetables, and fruits to support liver function and reduce fat accumulation. Include healthy fats from sources such as olive oil, avocados, and nuts, and emphasize foods high in antioxidants like berries and green tea to support liver health.
Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries, chia seeds, and a dollop of Greek yogurt
- Lunch:Grilled chicken breast with quinoa and steamed kale
- Dinner:Baked salmon with roasted Brussels sprouts and sweet potato
- Snack:Apple slices with almond butter
- Calories🔥: 1600Fat💧: 60gCarbs🌾: 170gProtein🥩: 120g
Day 2
- Breakfast:Smoothie with spinach, avocado, orange, and flaxseeds
- Lunch:Turkey breast and black bean salad with bell peppers and tomatoes
- Dinner:Stir-fried tofu with broccoli and brown rice
- Snack:Cottage cheese with walnuts
- Calories🔥: 1550Fat💧: 58gCarbs🌾: 160gProtein🥩: 115g
Day 3
- Breakfast:Greek yogurt with chia seeds and blueberries
- Lunch:Quinoa salad with chickpeas, tomatoes, and olive oil
- Dinner:Baked chicken breast with roasted carrots and cauliflower
- Snack:Orange slices with almonds
- Calories🔥: 1620Fat💧: 62gCarbs🌾: 165gProtein🥩: 120g
Day 4
- Breakfast:Scrambled eggs with spinach and tomatoes
- Lunch:Salmon and lentil salad with bell peppers and kale
- Dinner:Turkey breast with steamed broccoli and brown rice
- Snack:Blueberries with walnuts
- Calories🔥: 1580Fat💧: 60gCarbs🌾: 160gProtein🥩: 118g
Day 5
- Breakfast:Greek yogurt with flaxseeds and orange slices
- Lunch:Grilled chicken breast with a salad of kale, bell peppers, and tomatoes
- Dinner:Baked salmon with quinoa and roasted Brussels sprouts
- Snack:Apple slices with walnuts
- Calories🔥: 1600Fat💧: 62gCarbs🌾: 158gProtein🥩: 119g
Day 6
- Breakfast:Smoothie with kale, avocado, blueberries, and chia seeds
- Lunch:Turkey breast with quinoa and steamed cauliflower
- Dinner:Baked chicken breast with roasted carrots and sweet potato
- Snack:Cottage cheese with almonds
- Calories🔥: 1570Fat💧: 58gCarbs🌾: 162gProtein🥩: 117g
Day 7
- Breakfast:Oatmeal with blueberries, flaxseeds, and a dollop of Greek yogurt
- Lunch:Salmon and chickpea salad with tomatoes and bell peppers
- Dinner:Turkey breast with lentils, steamed spinach, and carrots
- Snack:Orange slices with walnuts
- Calories🔥: 1590Fat💧: 60gCarbs🌾: 164gProtein🥩: 118g
Want to learn more?
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