Heart-healthy meal plan for fatty liver
Caring for a fatty liver involves more than just cutting out junk food. A heart-healthy meal plan includes plenty of fresh vegetables, lean proteins, and whole grains. These foods help reduce liver fat and support overall heart health. It’s about finding delicious, nutrient-packed options that make you feel great and keep your liver and heart in good shape.
Meal plan grocery list
- Spinach
- Kale
- Broccoli
- Brussels sprouts
- Tomatoes
- Carrots
- Sweet potatoes
- Bell peppers
- Cauliflower
- Blueberries
- Apples
- Oranges
- Avocado
- Salmon
- Chicken breast
- Turkey breast
- Quinoa
- Brown rice
- Oats
- Lentils
- Black beans
- Chickpeas
- Almonds
- Walnuts
- Olive oil
- Greek yogurt
- Cottage cheese
- Eggs
- Flaxseeds
- Chia seeds
- Garlic
- Ginger
- Turmeric
Meal plan overview
With a heart-healthy meal plan for fatty liver, focus on reducing fat intake and improving liver function. Emphasize whole grains, lean proteins, and plenty of vegetables. Avoid alcohol, sugary drinks, and high-fat foods that can exacerbate liver issues.
Incorporate foods rich in antioxidants, such as berries and leafy greens, to combat inflammation. Healthy fats from sources like fish and nuts can support liver health, while regular meals without excessive snacking can help maintain stable blood sugar levels.
Foods to eat
- Leafy Greens: Spinach, kale, and collards can help reduce fat buildup in the liver.
- Green Tea: Rich in antioxidants, green tea may help improve liver function.
- Avocados: High in healthy fats, avocados can help reduce liver damage.
- Garlic: Garlic can help reduce body weight and fat content in people with fatty liver.
- Whole Grains: Brown rice, quinoa, and whole-wheat bread can help improve liver enzyme levels.
✅ Tip
Incorporate artichokes into your meals; they can help detox the liver and support healthy bile production.
Foods not to eat
- Fried Foods: Fried chicken and French fries are high in unhealthy fats, which can worsen fatty liver.
- Alcohol: Alcohol can significantly contribute to liver damage and should be avoided.
- Added Sugars: Cut down on sweets, sodas, and baked goods that can increase liver fat.
- Refined Carbs: Avoid white bread, pasta, and sugary cereals that can spike blood sugar and affect the liver.
- Red Meat: High in saturated fats, red meat can exacerbate liver conditions.
Main benefits
The heart-healthy meal plan for fatty liver incorporates foods that help reduce liver fat and inflammation, improving overall liver function. It emphasizes lean proteins and fiber-rich foods that support weight loss, which is crucial for liver health. This diet reduces saturated fats while including healthy fats that promote lipid balance. The plan also includes foods with anti-inflammatory properties, aiding in reducing liver stress.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
To support heart health and manage fatty liver, consider these nutrient-dense substitutions:
- For a different green, collard greens can replace spinach, providing a hearty texture and essential nutrients.
- To diversify your protein sources, mackerel can replace salmon, offering a rich source of omega-3 fatty acids.
- For a different carb, barley can replace quinoa, adding a chewy texture and soluble fiber.
- To add variety to your fruits, pears can replace apples, providing fiber and a refreshing flavor.
- For a different nut option, hazelnuts can replace walnuts, offering a sweet, nutty flavor and heart-healthy fats.
How to budget on this meal plan
Following a heart-healthy meal plan for fatty liver doesn’t need to be expensive. Incorporate more whole grains, fruits, and veggies into your diet—these are often cheaper than processed foods. Lean proteins like beans, lentils, and tofu are budget-friendly and nutritious. Avoid sugary drinks and snacks; water and homemade meals are better for both your liver and your budget. Cooking in bulk and planning meals ahead can also save you money.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Extra tips
Any healthy snack ideas?
For managing a fatty liver with heart health in mind, consider these snacks:
- Sliced bell peppers with a low-fat Greek yogurt dip
- Whole-grain crackers with guacamole
- Steamed edamame sprinkled with a little sea salt
- Grapes with a handful of raw almonds
- Whole wheat pita with mashed chickpeas
- Baby carrots with a light vinaigrette dip
- Berry smoothie made with unsweetened almond milk
What should I drink on this meal plan?
For a heart-healthy diet aimed at improving fatty liver, drink water, green tea, and herbal teas such as dandelion or milk thistle (which may support liver health). Unsweetened plant-based milks and low-sugar vegetable juices are also suitable. Avoid sugary beverages, alcohol, and high-fructose drinks to aid liver function.
How to get even more nutrients?
Increase protein through lean options like fish, skinless poultry, legumes, and low-fat dairy. Enhance fiber with whole grains, vegetables, and fruits to support liver function and reduce fat accumulation. Include healthy fats from sources such as olive oil, avocados, and nuts, and emphasize foods high in antioxidants like berries and green tea to support liver health.
Meal plan suggestions
Heart-healthy Meal Plan for Fatty Liver
Day 1
- Breakfast: Oatmeal with blueberries, chia seeds, and a dollop of Greek yogurt
- Lunch: Grilled chicken breast with quinoa and steamed kale
- Dinner: Baked salmon with roasted Brussels sprouts and sweet potato
- Snack: Apple slices with almond butter
Calories: 1600 Fat: 60g Carbs: 170g Protein: 120g
Day 2
- Breakfast: Smoothie with spinach, avocado, orange, and flaxseeds
- Lunch: Turkey breast and black bean salad with bell peppers and tomatoes
- Dinner: Stir-fried tofu with broccoli and brown rice
- Snack: Cottage cheese with walnuts
Calories: 1550 Fat: 58g Carbs: 160g Protein: 115g
Day 3
- Breakfast: Greek yogurt with chia seeds and blueberries
- Lunch: Quinoa salad with chickpeas, tomatoes, and olive oil
- Dinner: Baked chicken breast with roasted carrots and cauliflower
- Snack: Orange slices with almonds
Calories: 1620 Fat: 62g Carbs: 165g Protein: 120g
Day 4
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Salmon and lentil salad with bell peppers and kale
- Dinner: Turkey breast with steamed broccoli and brown rice
- Snack: Blueberries with walnuts
Calories: 1580 Fat: 60g Carbs: 160g Protein: 118g
Day 5
- Breakfast: Greek yogurt with flaxseeds and orange slices
- Lunch: Grilled chicken breast with a salad of kale, bell peppers, and tomatoes
- Dinner: Baked salmon with quinoa and roasted Brussels sprouts
- Snack: Apple slices with walnuts
Calories: 1600 Fat: 62g Carbs: 158g Protein: 119g
Day 6
- Breakfast: Smoothie with kale, avocado, blueberries, and chia seeds
- Lunch: Turkey breast with quinoa and steamed cauliflower
- Dinner: Baked chicken breast with roasted carrots and sweet potato
- Snack: Cottage cheese with almonds
Calories: 1570 Fat: 58g Carbs: 162g Protein: 117g
Day 7
- Breakfast: Oatmeal with blueberries, flaxseeds, and a dollop of Greek yogurt
- Lunch: Salmon and chickpea salad with tomatoes and bell peppers
- Dinner: Turkey breast with lentils, steamed spinach, and carrots
- Snack: Orange slices with walnuts
Calories: 1590 Fat: 60g Carbs: 164g Protein: 118g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ 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.
