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

Meats

Chicken

Turkey

Fish & seafood

Salmon

Shrimp

Dairy & eggs

Greek yogurt

Eggs

Fresh grocery

Banana

Mixed greens

Cherry tomatoes

Avocado

Broccoli

Carrots

Lettuce

Cucumber

Apple

Spinach

Kale

Plant based

Tofu

Hummus

Chia seeds

Almond milk

Bakery

Whole grain wrap

Whole grain bread

Whole grain toast

Cans & jars

Lentil soup

Snacks & sweets

Walnuts

Mixed berries

Almonds

Frozen

Mixed vegetables

Meal plan overview

Dealing with fatty liver? Our 7-day meal plan is tailored to support liver health. It focuses on foods beneficial for liver function, incorporating a balanced mix of nutrients.

This 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.

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.
Fruits: Opt for berries, apples, and citrus fruits for antioxidants and fiber.
Whole Grains: Choose whole grains like brown rice, 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.
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

Focus on foods high in antioxidants, like berries and leafy greens, to support liver health.

Foods not to eat

Added Sugars: Minimize intake of sugary beverages, candies, and processed sweets.
Highly Processed Foods: Limit consumption of processed snacks, fast food, 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 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 Meal Plan For Fatty Liver is designed to support liver health and manage fatty 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. 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: 21%

Fat: 23%

Carbs: 48%

Fiber: 6%

Other: 2%

How to budget on this meal plan

To budget effectively for a fatty liver meal plan, buy staples like oatmeal, brown rice, and quinoa in bulk. Choose seasonal fruits and vegetables, such as tomatoes, zucchini, and berries, for better prices and freshness. Utilize versatile and affordable protein sources like lentils, tofu, and eggs in various meals. Opt for store brands for items like almond milk and whole grain products. Plan your meals to use perishables efficiently, minimizing waste. Incorporate homemade versions of items like hummus and tzatziki to save costs. Buy nuts and seeds, such as walnuts and chia, in bulk, ensuring they're stored properly to maintain freshness.

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Extra tips

Healthy snacks that support liver health:

Walnuts or other nuts rich in Omega-3
Avocado toast on whole grain bread
Carrots and bell peppers with tzatziki
Apple with a small portion of cheese
Oatmeal with banana and cinnamon
Green tea with a slice of lemon
Boiled egg with a side of spinach

For a fatty liver diet, water is crucial for detoxifying the liver. Green tea may aid in reducing liver fat accumulation. Coffee, in moderation, has been linked to lower risk of liver disease. Beetroot juice helps purify the blood and liver. Herbal teas, especially milk thistle and dandelion, can support liver health.

A diet for fatty liver involves reducing fat intake, particularly saturated fat, and increasing fiber to help manage liver function. Focus on whole grains, which help regulate blood sugar levels and are rich in fiber. Lean proteins, such as poultry, fish, or plant-based sources, support liver health without contributing excess fat. Include plenty of fruits and vegetables for their antioxidants and vitamins. Limiting high-sugar and fatty foods is crucial in preventing further liver fat accumulation.

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💧: 70g
Carbs🌾: 180g
Protein🥩: 120g

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🔥: 1700
Fat💧: 60g
Carbs🌾: 190g
Protein🥩: 100g

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🔥: 1750
Fat💧: 65g
Carbs🌾: 180g
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🔥: 1800
Fat💧: 70g
Carbs🌾: 185g
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🔥: 1700
Fat💧: 65g
Carbs🌾: 175g
Protein🥩: 105g

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🔥: 1750
Fat💧: 70g
Carbs🌾: 185g
Protein🥩: 100g

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🔥: 1700
Fat💧: 65g
Carbs🌾: 175g
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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