Keto meal plan for fatty liver
A keto meal plan for fatty liver is designed to help manage and reduce liver fat accumulation. It includes low-carb, high-fat foods that are easy on the liver, such as leafy greens, lean proteins, and healthy oils.
This plan focuses on supporting liver health through a ketogenic diet. It’s about choosing foods that aid in liver function and fat reduction.
Meal plan shopping list
- Eggs
- Spinach
- Avocado
- Salmon
- Mixed greens
- Cucumber
- Olive oil
- Walnuts
- Chicken
- Bell peppers
- Zucchini
- Coconut oil
- Almond milk
- Low-carb protein powder
- Tuna
- Lemon
- Celery sticks
- Almond butter
- Trout
- Asparagus
- Chia seeds
- Coconut milk
- Berries
- Bacon
- Brussels sprouts
- Cheese
- Mushrooms
- Kale
- Shrimp
- Macadamia nuts
- Chicken curry spice
- Cauliflower
- Full-fat Greek yogurt
- Flaxseeds
- Nuts (variety)
- Low-carb tortillas
- Vegan cheese
- Ground meat substitute
- Tofu
- Eggplant
- Keto waffles
- Sugar-free syrup
- Goat cheese
- Lamb
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Meal plan overview
Welcome to "Keto Meal Plan for Fatty Liver". This guide is tailored for individuals looking to address fatty liver disease through a ketogenic diet, focusing on liver-friendly, low-carb foods.
Each meal is selected for its potential to support liver health and aid in reducing liver fat. Discover a keto approach that not only helps you stay in ketosis but also supports your liver health.
Foods to eat
- Fatty Fish: Salmon, mackerel, and sardines for omega-3 fatty acids.
- Avocados: Rich in healthy fats and may support liver health.
- Low-Carb Vegetables: Broccoli, cauliflower, spinach, kale, and zucchini.
- Lean Proteins: Chicken breast, turkey, eggs, and lean cuts of beef.
- Full-Fat Dairy: Greek yogurt, cheese, and butter for added fats and nutrients.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds for heart-healthy fats.
- Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
- Healthy Oils: Olive oil and avocado oil for cooking and added monounsaturated fats.
- Fiber-Rich Foods: Chia seeds, flaxseeds, and non-starchy vegetables for digestive health.
- Herbs and Spices: Use garlic, turmeric, and ginger for flavor with potential liver benefits.
✅ Tip
Focus on foods high in omega-3 fatty acids, like fatty fish, and avoid processed foods and excessive saturated fats.
Foods not to eat
- Processed Meats: Minimize intake of processed sausages, hot dogs, and deli meats.
- Fried Foods: Avoid fried and greasy options for liver health.
- Excessive Saturated Fats: Limit foods high in saturated fats like fatty cuts of meat and full-fat dairy.
- High-Sugar Foods: Minimize intake of sugary snacks, candies, and desserts.
- Trans Fats: Avoid foods with partially hydrogenated oils, commonly found in some processed snacks.
- Highly Processed Oils: Limit use of vegetable and seed oils; choose heart-healthy alternatives.
- White Bread and Refined Grains: Choose whole grains over refined options for better nutrition.
- Sugary Beverages: Avoid sodas, energy drinks, and excessive fruit juices.
- Alcohol: Consume alcohol in moderation, if at all, for liver health.
Main benefits
The Keto Meal Plan for Fatty Liver is designed to support liver health and manage fatty liver disease through a ketogenic approach. This plan emphasizes foods that promote liver detoxification, including healthy fats, lean proteins, and low-carb vegetables. By reducing the intake of processed foods and sugars, the plan helps alleviate stress on the liver, supporting overall liver function.
How to budget on this meal plan?
Eggs, spinach, and avocado are essential and can be more economical when bought in bulk. Salmon, mixed greens, and cucumber are often cheaper when purchased in larger quantities. Olive oil, walnuts, and chicken can be more cost-effective when bought in larger sizes. Bell peppers, zucchini, and coconut oil are keto-friendly and can be bought in bulk.
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Extra tips ✨
Any healthy snack ideas?
Keto snacks specifically for managing fatty liver:
- Hard-boiled eggs with a side of spinach
- Walnut and celery salad
- Roasted almonds
- Sardines
- Avocado with lemon juice
- Brazil nuts
- Broccoli florets with homemade ranch dip
What should I drink on this meal plan?
For those with fatty liver, beverage choices should support liver health. Water is vital for detoxifying the liver. Green tea, known for its liver benefits, can be helpful. Coffee, in moderation, has been linked to liver health. Herbal teas that support liver function are recommended. Avoid alcohol and sugary drinks entirely.
How to get even more nutrients?
Keto for fatty liver focuses on reducing carbohydrate intake to help manage and potentially reverse fatty liver disease. Emphasize foods high in healthy fats and low in carbs, such as fatty fish, which are high in omega-3 fatty acids, beneficial for liver health. Avoid high-carb foods, processed foods, and excessive alcohol, focusing instead on nutrient-dense, whole foods.
Meal plan suggestions
Keto Meal Plan for Fatty Liver
Day 1
- Breakfast: Scrambled eggs with spinach and avocado (calories: 300, protein: 20g, carbs: 5g, fat: 25g)
- Lunch: Grilled salmon salad with mixed greens, cucumber, and olive oil dressing (calories: 450, protein: 30g, carbs: 6g, fat: 35g)
- Snack: A handful of walnuts (calories: 180, protein: 4g, carbs: 4g, fat: 18g)
- Dinner: Stir-fried chicken with bell peppers and zucchini in coconut oil (calories: 500, protein: 35g, carbs: 10g, fat: 34g)
Day 2
- Breakfast: Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder (calories: 250, protein: 25g, carbs: 5g, fat: 15g)
- Lunch: Tuna salad with avocado and leafy greens, dressed with lemon juice and olive oil (calories: 400, protein: 25g, carbs: 10g, fat: 30g)
- Snack: Celery sticks with almond butter (calories: 150, protein: 4g, carbs: 3g, fat: 14g)
- Dinner: Baked trout with a side of asparagus (calories: 450, protein: 35g, carbs: 5g, fat: 30g)
Day 3
- Breakfast: Chia pudding made with coconut milk and a few berries (calories: 300, protein: 6g, carbs: 10g, fat: 25g)
- Lunch: Cobb salad with hard-boiled eggs, avocado, bacon (in moderation), and olive oil dressing (calories: 500, protein: 30g, carbs: 8g, fat: 40g)
- Snack: A small avocado (calories: 240, protein: 3g, carbs: 12g, fat: 22g)
- Dinner: Grilled pork chops with a side of roasted Brussels sprouts (calories: 550, protein: 40g, carbs: 10g, fat: 38g)
Day 4
- Breakfast: Omelette with cheese, mushrooms, and a side of sautéed kale (calories: 350, protein: 25g, carbs: 6g, fat: 27g)
- Lunch: Grilled shrimp over mixed greens with olive oil and lemon dressing (calories: 350, protein: 25g, carbs: 6g, fat: 25g)
- Snack: A handful of macadamia nuts (calories: 200, protein: 2g, carbs: 4g, fat: 21g)
- Dinner: Chicken curry with coconut milk and a side of cauliflower rice (calories: 500, protein: 30g, carbs: 10g, fat: 38g)
Day 5
- Breakfast: Full-fat Greek yogurt with flaxseeds and a handful of nuts (calories: 400, protein: 15g, carbs: 10g, fat: 35g)
- Lunch: Vegan keto wrap with lettuce, avocado, and a variety of low-carb vegetables (calories: 300, protein: 10g, carbs: 15g, fat: 20g)
- Snack: Cheese slices with a few slices of keto-friendly salami (calories: 250, protein: 15g, carbs: 3g, fat: 20g)
- Dinner: Zucchini boats stuffed with a ground meat substitute and topped with vegan cheese (calories: 500, protein: 20g, carbs: 15g, fat: 35g)
Day 6
- Breakfast: Scrambled tofu with spinach and mushrooms (calories: 300, protein: 20g, carbs: 6g, fat: 22g)
- Lunch: Chicken avocado salad with olive oil and lemon dressing (calories: 450, protein: 30g, carbs: 8g, fat: 35g)
- Snack: A small handful of macadamia nuts (calories: 200, protein: 2g, carbs: 4g, fat: 21g)
- Dinner: Grilled chicken with a side of roasted eggplant (calories: 400, protein: 30g, carbs: 10g, fat: 28g)
Day 7
- Breakfast: Keto waffles with butter and sugar-free syrup (calories: 400, protein: 15g, carbs: 8g, fat: 35g)
- Lunch: Spinach and goat cheese salad with grilled chicken (calories: 400, protein: 30g, carbs: 5g, fat: 30g)
- Snack: Mixed nuts (calories: 250, protein: 7g, carbs: 9g, fat: 22g)
- Dinner: Lamb curry with cauliflower rice (calories: 500, protein: 35g, carbs: 12g, fat: 35g)
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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.
Article Reviewed
Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.
