If you have fatty liver disease and you’re wondering how you’re going to cope with it as per your diet. It’s okay, you’re at the right place, I’ll be sharing a 21-day fatty liver diet that can help your liver, and even benefit your overall health. It can be hard to create your meal plan for such a disease, but this article offers a straightforward, yet effective food plan for your liver.
Key Takeaway
The article provides a concise 21-day diet plan for managing fatty liver disease, emphasizing the importance of eating whole foods like fruits, vegetables, lean proteins, and whole grains while avoiding processed foods and unhealthy fats. This approach, combined with lifestyle changes such as regular exercise and hydration, offers a practical and effective strategy for improving liver health and overall well-being.
What Is Fatty Liver In A Few Words
Fatty liver disease means there’s too much fat in your liver. It’s one of the leading causes of liver failure. Fatty liver disease can be alcohol-induced or caused by other factors like a highly processed diet or having a very high weight. However, it can be reversed With lifestyle changes such as your diet.
Know something real quick about the 21-day meal plan you’re about to get. It’s really easy to follow, contains simple recipes you can easily find around you and is also inexpensive. And, if you do follow these diet tips daily, you’ll see results. This is one of the quickest and easiest ways to adopt a healthy eating plan for you, and even your family. This food plan is even great for those who want to lose weight or keep their weight the same. Moreover, it’s constructed in the most fun and exciting way, so it doesn’t feel like you’re about to “start dieting”. So are you ready for this game-changer diet? Let’s go!
A Very Simple 21-Day Food Plan For Fatty Liver Disease
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | One cup of coffee, then a bowl of Oatmeal | A handful of walnuts, and one cup of coffee | Boil 2 portions of beans |
| 2 | One cup of coffee (no milk or sugar) | Brown rice, and spinach mixed with sardines. Then for dessert have some berries | 2 slices of whole grain bread and sardines as a spread, with coffee |
| 3 | Coffee first, skinless Chicken (lean protein), brown rice, and 1 boiled egg | 1 mango and half a slice of watermelon | Greek yogurt |
| 4 | A cup of coffee | Boil 4 sweet potatoes, and sprinkle some olive oil on them | Greek yogurt |
| 5 | Drink 2 cups of coffee within 2 hours | Brown rice, make a sauce with broccoli, mackerel, and some chicken | A cup of coffee |
| 6 | Greek yogurt | A cup of Coffee | 3 sweet potatoes, salmon sauce, and some chicken. |
| 7 | Oatmeal with some walnuts | 4 Sweet potatoes with some chicken sauce | Greek yogurt |
| 8 | A small bowl of brown rice, some leafy greens like spinach and kale, 2 fried eggs with olive oil, and some sardines | Greek yogurt | A cup of coffee |
| 9 | 3 sweet potatoes, 2 fried eggs, and 1 cup of coffee | Grapefruits | A cup of coffee |
| 10 | Greek yogurt | A plate of beans and brown rice | 2 slices of whole grain bread, sardines, and a cup of coffee |
| 11 | Brown rice, mixed with mackerel, some chicken, and kale | Greek yogurt | A cup of coffee |
| 12 | 2 handfuls of walnuts and a bowl of Greek yogurt | 3 slices of bread and sardines as a spread | Lean proteins and a bowl of beans |
| 13 | Beans and brown rice with some spinach | A bowl of leafy greens (in salad form), and some chicken | Greek yogurt |
| 14 | 3 slices of whole grain bread and a bowl of oatmeal | Fried tofu with garlic sauce and some mackerel | Oatmeal |
| 15 | A bowl of beans, cooked with pieces of mackerel, some spinach by the side, and some sliced onions by the side | 2 handfuls of peanuts | Watermelons and blueberries |
| 16 | 4 slices of whole grain bread, salmon, kale, and 3 slices of cucumber | Brown rice, and beans, with some greens, and boiled skinless turkey | A cup of coffee |
| 17 | Brown rice, tofu sauce, skinless chicken, 3 pieces of broccoli, 3 slices of cucumber, and some carrots | One apple and some berries | Any fatty fish and some beans with some veggies |
| 18 | 4 Sweet Potatoes, tofu sauce, broccoli, 3 slices of cucumber, and 2 fried eggs | A bowl of Greek yogurt | A cup of coffee |
| 19 | Oatmeal, some walnuts, strawberries, and some chicken | Beans and legumes, with some greens | 2 sweet potatoes and 1 fried egg (with olive oil) |
| 20 | A cup of coffee, and some peanuts | Skinless Chicken, and sardines, mixed with some fried eggs, add some veggies of your choice, and enjoy | Blend some cucumbers, apples, and carrots |
| 21 | Drink a cup of coffee first. Slice some tomatoes, onions, cucumbers, spinach, some chicken, mackerel, and sardines, then fry them with some olive oil. Also, boil some brown rice, and 1 sweet potato and enjoy. | 1 handful of peanuts and walnuts, with a bowl of oatmeal | Greek yogurt with nuts and seeds of your choice |
A Very Simple 21-Day Food Plan For Fatty Liver Disease That You Can Follow.
Day 1
- Breakfast = One cup of coffee, then a bowl of Oatmeal.
- Lunch = A handful of walnuts, and one cup of coffee
- Dinner = Boil 2 portions of beans.
Day 2
- Breakfast = One cup of coffee (no milk or sugar),
- Lunch = Brown rice, and spinach mixed with sardines. Then for dessert have some berries.
- Dinner = 2 slices of whole grain bread and sardines as a spread, with coffee.
Day 3
- Breakfast = Coffee first, skinless Chicken (lean protein), brown rice, and 1 boiled egg.
- Lunch = 1 mango and half a slice of watermelon.
- Dinner = Greek yogurt
Day 4
- Breakfast = A cup of coffee
- Lunch = Boil 4 sweet potatoes, and sprinkle some olive oil on them.
- Snack = A pack of strawberries
- Dinner = Greek yogurt
Day 5
- Breakfast = Drink 2 cups of coffee within 2 hours.
- Lunch = Brown rice, make a sauce with broccoli, mackerel, and some chicken.
- Snack = A handful of walnuts.
- Dinner = A cup of coffee
Day 6
- Breakfast = Greek yogurt
- Snack = A cup of Coffee
- Lunch = 3 sweet potatoes, salmon sauce, and some chicken.
- Dessert = 2 handfuls of Almonds
- Dinner = A cup of coffee
Day 7 of the 21-day diet
- Breakfast = Oatmeal with some walnuts.
- Desert = Strawberries
- Snack = A cup of coffee
- Lunch = 4 Sweet potatoes with some chicken sauce.
- Snack = Oranges
- Dinner = Greek yogurt
Congratulations! You Made It Through The First Week!
Day 8
- Breakfast = A small bowl of brown rice, some leafy greens like spinach and kale, 2 fried eggs with olive oil, and some sardines.
- Lunch = Greek yogurt
- Dinner = A cup of coffee
Day 9
- Breakfast = 3 sweet potatoes, 2 fried eggs, and 1 cup of coffee.
- Dessert = 1 glass of water
- Lunch = Grapefruits
- Snack = 2 handfuls of walnuts
- Dinner = A cup of coffee
Day 10
- Breakfast = Greek yogurt
- Lunch = A plate of beans and brown rice.
- Snack = A cup of coffee
- Dessert = 2 oranges
- Dinner = 2 slices of whole grain bread, sardines, and a cup of coffee.
Day 11
- Breakfast = Brown rice, mixed with mackerel, some chicken, and kale.
- Desert = A cup of coffee
- Lunch = Greek yogurt
- Dinner = A cup of coffee
Day 12
- Breakfast = 2 handfuls of walnuts and a bowl of Greek yogurt.
- Snack = Oranges
- Lunch = 3 slices of bread and sardines as a spread.
- Dessert = A cup of coffee
- Dinner = Lean proteins and a bowl of beans.
Day 13
- Breakfast = Beans and brown rice with some spinach.
- Dessert = A handful of peanuts
- Lunch = A bowl of leafy greens (in salad form), and some chicken.
- Dinner = Greek yogurt
Day 14 of the 21-day diet
- Breakfast = 3 slices of whole grain bread and a bowl of oatmeal.
- Dessert = A cup of coffee
- Lunch = Fried tofu with garlic sauce and some mackerel.
- Snacks = 2 handfuls of chia seeds
- Dinner = Oatmeal
Day 15
- Breakfast = A bowl of beans, cooked with pieces of mackerel, some spinach by the side, and some sliced onions by the side.
- Desert = A cup of coffee
- Lunch = 2 handfuls of peanuts
- Dinner = watermelons and blueberries.
Day 16
- Breakfast = 4 slices of whole grain bread, salmon, kale, and 3 slices of cucumber.
- Snack = 1 glass of lemon water
- Lunch = Brown rice, and beans, with some greens, and boiled skinless turkey.
- Dessert = A glass of skimmed milk
- Dinner = A cup of coffee
Day 17
- Breakfast = Brown rice, tofu sauce, skinless chicken, 3 pieces of broccoli and, 3 slices of cucumber, and some carrots.
- Lunch = One apple and some berries.
- Snack = A cup of coffee
- Dinner = Any fatty fish and some beans with some veggies.
Day 18
- Breakfast = 4 Sweet Potatoes, tofu sauce, broccoli, 3 slices of cucumber, and 2 fried eggs.
- Dessert = A bowl of Greek yogurt.
- Snack = A handful of peanuts
- Dinner = A cup of coffee
Day 19
- Breakfast = Oatmeal, some walnuts, strawberries and, some chicken.
- Dessert = Greek yogurt
- Lunch = Beans and legumes, with some greens.
- Snack = A cup of coffee
- Dinner = 2 sweet potatoes and 1 fried egg (with olive oil)
Day 20
- Breakfast = A cup of coffee, and some peanuts, (give an hour space within each food)
- Snack = Oranges
- Lunch = Skinless Chicken, and sardines, mixed with some fried eggs, add some veggies of your choice, and enjoy.
- Dessert = Greek yogurt
- Dinner = Blend some cucumbers, apples, and carrots. And enjoy.
Day 21
- Breakfast = Drink a cup of coffee first. Slice some tomatoes, onions, cucumbers, spinach, some chicken, mackerel, and sardines, then fry them tov with some olive oil. Also, boil some brown rice, and 1 sweet potato and enjoy.
- Lunch = 1 handful of peanuts and walnuts, with a bowl of oatmeal.
- Dinner = Greek yogurt with nuts and seeds of your choice.
This diet comprises fruits and vegetables, whole grains, lean protein, berries, and fiber. No highly processed foods, fatty foods snacks, or sugary drinks. Because these foods don’t help people with NAFLD (Non-alcoholic fatty liver disease). Also, it’s a great way to kick off your healthy eating journey. Do remember, that the 21-day diet plan is a journey and not a quick fix, your mindset matters when you’re changing something or doing something different.
List Of Foods You Shouldn’t Eat While On The 21-Day Diet Plan.
It may be hard, however, it’s important that you know it is of paramount importance to avoid some of these foods while you’re undergoing treatment.
- Sugary drinks or snacks
- Refined carbs
- Unhealthy fats
- Processed foods
These foods aren’t “bad” and can be okay for someone with normal health to eat. However, a person with NAFLD can’t afford to entertain such foods as the liver is already going through enough, and shouldn’t deal with these foods. And, those with a normal working liver shouldn’t eat these foods or make it a diet because the accumulation of these foods is what can cause liver disease.
Some Lifestyle Tips To Get The Best Of 21-day Diet Plan
Hydration
Drink plenty of water throughout the day to stay hydrated and support liver function, digestion, and overall health.
Learn about the dangers of dehydration and how to avoid it here
Meal timing
Space out meals evenly throughout the day and avoid late-night eating to promote stable blood sugar levels and optimize digestion.
Meal planning
Plan and prepare your meals ahead of time to ensure that you have nutritious options readily available for you to eat.
Check this article about meal planning
Mindful eating
Practice mindful eating by paying attention to hunger and fullness cues, savor each bite, and avoid distractions while eating to prevent overeating. Although, the above food plan made for you, kicked overeating right out the door.
Regular physical activity
Incorporate regular physical activity into your routine, such as brisk walking, jogging, swimming, cycling, or strength training. These activities will help with weight loss, reduce fat in the liver, improve insulin sensitivity, and promote overall health. Besides, pairing the above food plan with exercise will get you closer to your body goals.
Always remember to take supplements
Consider omega-3 fatty acid supplements, such as fish oil or algae oil capsules, to increase your intake of anti-inflammatory omega-3 fats if needed. They are also helpful in managing NAFLD.
Frequently Asked Questions
Can a plant-based diet reverse cirrhosis of the liver?
While diet alone cannot cure liver cirrhosis, including plant-based foods in your diet can be beneficial for managing the condition and supporting overall liver health. A plant-based diet is rich in fruits, vegetables, whole grains, legumes, nuts, and seeds. They can provide essential nutrients, antioxidants, and fiber that support liver function and may help reduce inflammation.
The treatment depends on the underlying cause of liver cirrhosis, treatment may involve addressing conditions such as chronic viral hepatitis (e.g., hepatitis B or C), alcoholic liver disease, non-alcoholic fatty liver disease (NAFLD), autoimmune hepatitis, or genetic liver disorders. And, in such a case the person may need to take antiviral medications, undergo immunosuppressive therapy, and adopt lifestyle changes. Solely, eating these foods is good for managing the disease, however, it can’t be used as a direct treatment.
The best beans for fatty liver
Here are some very good beans to eat for fatty liver
- Lentils
- Black beans
- Pinto beans
- Garbanzo beans
- Kidney beans
- Lima beans
- Navy beans
Brown rice for fatty liver
Brown rice can be a beneficial option for those with fatty liver disease when consumed as part of a balanced diet. Unlike refined grains, which have been stripped of their nutritious outer layers, whole grains like brown rice retain their fiber, vitamins, minerals, and phytonutrients. It is also rich in dietary fiber, which is important for digestive health, regulating blood sugar levels, and promoting satiety.
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