Keto meal plan for fatty liver

Written byListonic team

Updated on Nov 22, 2024

A keto meal plan for fatty liver is designed to help manage and reduce liver fat accumulation. It includes low-carb, high-fat foods that are easy on the liver, such as leafy greens, lean proteins, and healthy oils.

This plan focuses on supporting liver health through a ketogenic diet. It’s about choosing foods that aid in liver function and fat reduction.

Meal plan grocery list

Dairy & eggs

Eggs

Full-fat Greek yogurt

Cheese

Vegan cheese

Goat cheese

Meats

Chicken

Bacon

Lamb

Trout

Salmon

Shrimp

Tuna

Fish & seafood

Salmon

Trout

Tuna

Shrimp

Fresh grocery

Spinach

Avocado

Mixed greens

Cucumber

Bell peppers

Zucchini

Celery sticks

Asparagus

Brussels sprouts

Kale

Mushrooms

Cauliflower

Eggplant

Berries

Lemon

Dry goods

Walnuts

Almond butter

Chia seeds

Flaxseeds

Nuts (variety)

Low-carb protein powder

Low-carb tortillas

Keto waffles

Sugar-free syrup

Beverages

Almond milk

Coconut milk

Spices & sauces

Olive oil

Coconut oil

Chicken curry spice

Plant based

Tofu

Ground meat substitute

Meal plan overview

Welcome to ""Keto Meal Plan for Fatty Liver"". This guide is tailored for individuals looking to address fatty liver disease through a ketogenic diet, focusing on liver-friendly, low-carb foods.

Each meal is selected for its potential to support liver health and aid in reducing liver fat. Discover a keto approach that not only helps you stay in ketosis but also supports your liver health.

Keto meal plan for fatty liver exemplary product

Foods to eat

Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
Avocados: Rich in healthy fats and may support liver health.
Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
Lean Proteins: Chicken breast, turkey, eggs, and lean cuts of beef.
Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for heart-healthy fats.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
Herbs and Spices: Use garlic, turmeric, and ginger for flavor with potential liver benefits.

✅Tip

Focus on foods high in omega-3 fatty acids, like fatty fish, and avoid processed foods and excessive saturated fats.

Foods not to eat

Processed Meats: Minimize intake of processed sausages, hot dogs, and deli meats.
Fried Foods: Avoid fried and greasy options for liver health.
Excessive Saturated Fats: Limit foods high in saturated fats like fatty cuts of meat and full-fat dairy.
High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.
Trans Fats: Avoid foods with partially hydrogenated oils, commonly found in some processed snacks.
Highly Processed Oils: Limit use of vegetable and seed oils; choose heart-healthy alternatives.
White Bread and Refined Grains: Choose whole grains over refined options for better nutrition.
Sugary Beverages: Avoid sodas, energy drinks, and excessive fruit juices.
Alcohol: Consume alcohol in moderation, if at all, for liver health.

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Main benefits

The Keto Meal Plan for Fatty Liver is designed to support liver health and manage fatty liver disease through a ketogenic approach. This plan emphasizes foods that promote liver detoxification, including healthy fats, lean proteins, and low-carb vegetables.

By reducing the intake of processed foods and sugars, the plan helps alleviate stress on the liver, supporting overall liver function.

Recommended nutrient breakdown

Protein: 16%

Fat: 71%

Carbs: 9%

Fiber: 2%

Other: 2%

How to budget on this meal plan

Eggs, spinach, and avocado are essential and can be more economical when bought in bulk. Salmon, mixed greens, and cucumber are often cheaper when purchased in larger quantities. Olive oil, walnuts, and chicken can be more cost-effective when bought in larger sizes. Bell peppers, zucchini, and coconut oil are keto-friendly and can be bought in bulk.

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Extra tips

Keto snacks specifically for managing fatty liver:

Hard-boiled eggs with a side of spinach
Walnut and celery salad
Roasted almonds
Sardines
Avocado with lemon juice
Brazil nuts
Broccoli florets with homemade ranch dip

For those with fatty liver, beverage choices should support liver health. Water is vital for detoxifying the liver. Green tea, known for its liver benefits, can be helpful. Coffee, in moderation, has been linked to liver health. Herbal teas that support liver function are recommended. Avoid alcohol and sugary drinks entirely.

Keto for fatty liver focuses on reducing carbohydrate intake to help manage and potentially reverse fatty liver disease. Emphasize foods high in healthy fats and low in carbs, such as fatty fish, which are high in omega-3 fatty acids, beneficial for liver health. Avoid high-carb foods, processed foods, and excessive alcohol, focusing instead on nutrient-dense, whole foods.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and avocado
Lunch:Grilled salmon salad with mixed greens, cucumber, and olive oil dressing
Snack:A handful of walnuts
Dinner:Stir-fried chicken with bell peppers and zucchini in coconut oil
Calories🔥: 1430
Fat💧: 112g
Carbs🌾: 25g
Protein🥩: 89g

Day 2

Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Lunch:Tuna salad with avocado and leafy greens, dressed with lemon juice and olive oil
Snack:Celery sticks with almond butter
Dinner:Baked trout with a side of asparagus
Calories🔥: 1250
Fat💧: 89g
Carbs🌾: 23g
Protein🥩: 99g

Day 3

Breakfast:Chia pudding made with coconut milk and a few berries
Lunch:Cobb salad with hard-boiled eggs, avocado, bacon (in moderation), and olive oil dressing
Snack:A small avocado
Dinner:Grilled pork chops with a side of roasted Brussels sprouts
Calories🔥: 1590
Fat💧: 123g
Carbs🌾: 40g
Protein🥩: 109g

Day 4

Breakfast:Omelette with cheese, mushrooms, and a side of sautéed kale
Lunch:Grilled shrimp over mixed greens with olive oil and lemon dressing
Snack:A handful of macadamia nuts
Dinner:Chicken curry with coconut milk and a side of cauliflower rice
Calories🔥: 1400
Fat💧: 111g
Carbs🌾: 26g
Protein🥩: 82g

Day 5

Breakfast:Full-fat Greek yogurt with flaxseeds and a handful of nuts
Lunch:Vegan keto wrap with lettuce, avocado, and a variety of low-carb vegetables
Snack:Cheese slices with a few slices of keto-friendly salami
Dinner:Zucchini boats stuffed with a ground meat substitute and topped with vegan cheese
Calories🔥: 1450
Fat💧: 110g
Carbs🌾: 43g
Protein🥩: 80g

Day 6

Breakfast:Scrambled tofu with spinach and mushrooms
Lunch:Chicken avocado salad with olive oil and lemon dressing
Snack:A small handful of macadamia nuts
Dinner:Grilled chicken with a side of roasted eggplant
Calories🔥: 1350
Fat💧: 106g
Carbs🌾: 28g
Protein🥩: 82g

Day 7

Breakfast:Keto waffles with butter and sugar-free syrup
Lunch:Spinach and goat cheese salad with grilled chicken
Snack:Mixed nuts
Dinner:Lamb curry with cauliflower rice
Calories🔥: 1550
Fat💧: 122g
Carbs🌾: 34g
Protein🥩: 87g

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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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