Generally, people who are suffering from a fatty liver and want to get really serious about curing it, might pretty soon consider that they run out of new options when it comes to what to eat. The truth is that even for those who are on a really strict diet, there are a ton of things you can prepare and eat and never get bored. I have already shared with you some breakfast ideas, snack ideas and lunch ideas – with more to come, but today I’ve decided to go a step further and share with you a complete meal plan for a week.
My fatty liver meal plan is based on a few main rules (low fat, low sugar/carbs, smaller portions and healthy eating based on the Mediterranean diet I’ve been following) but it might NOT be suitable for those who also suffer from diabetes. So please take this as general advice from somebody who has a fatty liver, but not diabetes.
Now that we’ve cleared that out, let’s check out below my meal plan for a week for those who have NAFLD / fatty liver!
Breakfast: Homemade healthy porridge /oatmeal with blueberries (don’t add any sugar!)
Snacks: Handfull of nuts, raw or roasted, not fried in oil (about 1/4 a cup)
Lunch: Mediterranean Salad
Snacks: One Banana
Dinner: Brown rice with grilled Turkey Breasts
Breakfast: Homemade guacamole on toast bread (2 slices)
Snacks: Two medium sized, organic apples
Lunch: Homemade vegetable soup and quinoa with beans
Snacks: One cup of low fat yogurt and two whole wheat crackers
Dinner: Barley-Stuffed Poblanos (cook it without oil!)
Breakfast: Chia pudding with berries and half a tablespoon honey
Snacks: A cup of homemade popcorn (use no oil/butter!)
Lunch: One Eggplant Boat, Homemade
Snacks: A bowl of fresh fruits (raspberries, strawberries, apricots… whatever you have)
Dinner: Cilantro Lime Grilled Tofu Skewers
Breakfast: Skinny Omelette (check out my breakfast ideas article for recipe – and recipes for most of the things on this menu)
Snacks: One Chia Bar (get here)
Lunch: Lentil Salad with Eggs
Snacks: One cup Beets Smoothie
Dinner: Big slice of grilled or oven-baked (with no oil) fresh salmon, the size of one adult’s hand, with leafy greens salad
Breakfast: Large portion of low fat yogurt and berries
Snacks: Fresh vegetables (try two carrots or two cucumbers, raw)
Lunch: Low fat Chicken Wrap
Snacks: Handful of nuts (anything goes, as long as they’re not fried)
Dinner: Mixed salad (add vegetables like tomatoes, cucumbers, red onions, peppers and mix them together with a dash of extravirgin olive oil)
Breakfast: Fruits (one banana and a cup of berries)
Snacks: Graham or rye crackers, a handful
Lunch: Homemade vegetable soup and one Low fat Tuna Wrap
Snacks: One cup of low fat yogurt and berries
Dinner: Three beans & kale salad
Breakfast: Homemade low fat fresh cheese spread on toast (two slices)
Snacks: Two apples or two oranges or something similar
Lunch: Green beans stew (you can add low fat chicken if you really must!)
Snacks: A cup of fresh vegetables or boiled cauliflower puree
Dinner: Green beans with roasted onions
As you can see, I went with completely different things to make sure that you feel that you can get a completely diversified diet even when suffering from a fatty liver. Of course, you can prepare some of these foods (and others) in larger quantities and have them for a couple or a few days or freeze them and use later.
Hopefully you found this helpful and you will keep it up with your diet and healthy eating. It’s your health, it’s your life and it can be done easily!