We have talked about the general dieting principles for fatty liver in a previous article, but even when you know exactly what you should eat and what you should avoid, you might still end up one day without any idea on what to eat for lunch. In order to help, I’ve decided to come with a list of delicious, easy to prepare lunch ideas for those suffering of a fatty liver. I am a big fan of these lunches and I am sure you will love them too!
Even though I consider it obvious by now, I have to say it just to make sure: these fatty liver lunch ideas are for REAL food. Cook your own food – that’s the best way to make sure that the fat intake, carbs intake and nasty chemicals intake is under your control. If you really have to buy food from a restaurant or store, make sure you know exactly what’s in it.
And now let’s move on and let’s check out some lunch ideas for fatty liver that will help you with your condition and which will surely prove that you can still eat good when on a strict diet!
Home Made Vegetable Soup
I try to eat soup every day: vegetable soup a few days, chicken soup (but made using low fat chicken – which means that I remove the skin and all the fat that I can see) for a few more and so on. The advantage of the soup is that they help you fill up faster and calories/fat gains are minimal. You can go crazy and try all sorts of combinations here – sky’s the limit – but remember to keep the fats as low as possible, and don’t overdo it with potatoes, rice (always use brown or black!) or pasta.
Low fat Tuna Wrap
Many people don’t believe me when I say that I eat a lot of Wraps for lunch – and I can still keep then low in fat and high in goodies for your health. For my tuna wrap, I choose an whole-wheat wrap where I add 6 oz tuna (make sure it’s in water, not oil), two teaspoons low fat yogurt (feels like mayo when you eat the wrap!), half a celery stalk, chopped, a handful of raw baby spinach if I have it, half or a quarter of an onion, chopped and some fresh lemon juice. Delicious and healthy!
Low fat Chicken Wrap
Yup, you can even have a healthy, low fat chicken wrap that tastes delicious! I add in mine 1 cup of grilled chicken breast, two teaspoons low fat yogurt, 1/3 cup diced celery, a few tomato slices, a quarter of a chopped onion, a tablespoon mustard and two tablespoons ketchup. You can add more vegetables if you want and combine them as you please (cucumber slices, red peppers, carrots and so on) and add all the condiments that you enjoy, but don’t make it spicy! It’s delicious!
You can eat salads in all combinations, but here is my favorite, especially during the summer: one large tomato, 1 small cucumber, half a red pepper, half an onion (or 1-2 green onions) and a quarter cup white or feta cheese. Sprinkle some salt and a bit of extra virgin olive oil, and you have a delicious salad! Optional: add several olives for some extra taste!
Lentil Salad with Eggs
Sometimes I go a bit crazy and my lentils & Egg salad is the best you’ll ever have for a change. Add 1 cup of cooked lentils, 1 cup of fresh baby spinach, 1 poached egg, a quarter of an avocado, chopped and half a tomato, also chopped. I usually mix everything in a terrible, delicious mess and eat them with one slice of whole wheat toast.
An insanely delicious recipe that you will love. You need one eggplant – cut it in two then put it in the oven at 350 degrees. Let it cook for about 30 minutes. While it does, prepare the filling: two large onions, chopped, should be “browned” in water (add just a bit of water first, keep stirring and add extra water as needed). Finely chop a red pepper and add it near the onions, when they are well cooked (about 5 minutes) and let them cook for 5 more minutes. Add a couple spoons of tomato paste (or half a cup 100% tomato juice) and let the flavors mix for 2 more minutes. Take the eggplants out and, using a spoon, get the cooked eggplant out, making sure that the jacket remains intact. Mix it with the onions&peppers, then add the mixture back in the eggplant. Grate some white cheese on top and put it in the over at 400 degrees for 10 minutes. It’s delicious!
Three-Bean Salad with Kale
Yup, we have a kale recipe here too! Mix 1/4 cup of black beans, 1/4 cup of white beans and 1/4 cup of kidney beans (all cooked, of course) with 1 cup kale ans squeeze half a lemon in. Add some chopped onion if you enjoy it and a bit of extra virgin olive oil. Quick, delicious and healthy!
Quinoa with Beans
Mix half a cup cooked quinoa with 1/4 cup each black beans and corn kernels, 1 diced red pepper and, as always, you can add half an onion, chopped. It’s as delicious as it is to say “Quinoa”!
Want more eating suggestions? Check out other articles in the “what to eat for fatty liver” series below:
So there you have them – 8 lunch ideas for those suffering with a fatty liver. You can really go wild and create your own using vegetables and low fat stuff… and there’s really a lot more to cook, so if you want even more recipe ideas for fatty liver, let me know by commenting below!