Meal Plan For Fatty Liver

Fatty liver could be a result of multiple factors a few of them are:

Obesity

Overconsumption of alcohol

Poor eating habits

Metabolic syndrome

Type 2 diabetes

PCOS

Having fatty liver is a condition that can be managed easily but you need to make a few changes in your lifestyle. Here are a few changes that can help you manage a fatty liver:

Maintain a healthy weight:

You need to maintain a healthy weight if you have fatty liver. If you are overweight or obese you need to work on losing some pounds off your body.

Exercise regularly:

By regularly exercising you will burn calories which will help you to lose weight easily. Indulge in a 30 minute moderate-intensity exercise that can help you burn more calories which is a requirement for weight loss.

Avoid alcohol:

You have to exclude alcohol from your lifestyle if you want to manage your fatty liver.

Quit smoking:

Smoking can lead to risks associated with liver-related issues. If you smoke, consider quitting it so you can improve your liver health.

Drink plenty of water:

Keeping your hydrated is essential to manage your liver health because it supports your overall liver function.

Eat a balanced diet:

You need to eat a balanced diet packed with all the nutrients essential for your body. A balanced diet will contain the right food that will help you to manage the condition of fatty liver.

Here is a sample of meal plan for fatty liver:

DAY 1:

Have 1 bowl of oats with almonds for your breakfast. 1 bowl of oats contains a total of 200 calories. You will get 5 g of protein, 35 g carbs and 7 g fats. Drink green tea with it which has 0 calories.

Eat one apple as your mid morning snack. It contains 95 calories with 25 g of carbs.

Prepare 1 bowl of quinoa khichdi that contains 250 calories. It will also contain 8 g protein, 40 g carbs and 6 g fat. Eat khichdi with 1 cup of mixed vegetables that has 100 calories, 2 g protein, 15 g carbs and 3 g fat.

Eat 1 bowl of carrot sticks in the evening. This one bowl will have 50 calories, 1 g protein, 12 g carbs and 0 fat.

Prepare palak dal and have it with 1 cup of brown rice. 1 cup of palak dal contains 180 calories, 10 g protein, 25 g carbs and 5 g fat. 1 cup of brown rice will have 215 calories, 5 g protein, 45 g carbs and 5 g fat.

Have a glass of buttermilk that contains 50 calories, 2 g protein, 8 g carbs and 1 g fat.

For day one you will consume a total of 1140 calories, 33 g protein, 205 g carbs and 24 g fat.

DAY 2:

Prepare moong dal chilla and have 2 of them with green chutney in the morning. 2 moong dal chilla contains 220 calories, 12 g protein, 30 g carbs and 6 g fats. 2 tbsp of green chutney will have 20 calories, 0 protein, 4 g carbs and 1 g fat.

Have one orange as your mid morning snack. You will consume 60 calories, 1 g protein, 15 g carbs and 0 fat by eating an orange.

Prepare rajma for your lunch and have it with quinoa. 1 cup of rajma contains 210 calories, 8 g protein, 40 g carbs and 3 g fat.

Eat cucumber sticks in the evening. 1 bowl of cucumber sticks have 20 calories, 1 g protein, 4 g crabs and 0 fat.

For dinner, prepare tofu stir fry and have it with whole wheat roti. 1 cup of tofu stir fry contains 200 calories, 12 g protein, 15 g carbs, 8 g fat. 2 whole wheat rotis 200 calories, 6 g protein, 40 g carbs and 2 g fat.

Drink buttermilk before going to sleep.

You will consume a total of 1200 calories, 50 g protein, 191 g carbs and 26 g fat.

DAY 3:

Prepare besan chilla for your breakfast and have it with 2 tbsp of mint chutney. 2 besan chillas contain 220 calories, 8 g protein, 30 g carbs and 6 g fat. 2 tbsp of mint chutney contains 20 calories, 0 g protein, 4 g carbs, 1 g fat.

Eat one bowl of papaya as your mid morning snack which will contain 60 calories, 1 g protein, 15 carbs and 0 fat.

Eat methi thepla for lunch with low fat yogurt. 2 methi thepla consists of 200 calories, 6 g protein, 28 g carbs and 6 g fat. 1 cup of low-fat yogurt has 100 calories, 10 g protein, 15 g carbs and 0 fat.

For evening, have 1 cup of roasted chana which has 180 calories, 10 g protein, 15 g carbs and 0 fat.

Prepare bhindi (okra) masala for dinner along with brown rice. 1 cup of bhindi masala contains 215 g of calories, 5 g protein, 45 g carbs and 2 g fat.

Drink 1 glass of buttermilk.

For day 3 you will consume 1195 calories, 46 g protein, 195 g carbs and 26 g fat.

DAY 4:

Eat 1 bowl of oats upma for your breakfast. It will contain 220 calories, 6 g protein, 40 g carbs and 6 g fat.

Have a banana as a mid morning snack. It contains 90 calories, 1 g protein, 23 g carbs and 6 g fat.

Prepare chana dal for your lunch and have it with 1 cup of brown rice. A cup of cooked chana dal contains 220 calories, 12 g protein, 30 g carbs and 5 g fat.

Have 1 bowl of carrot sticks as your evening snack.

Prepare mixed vegetables and eat them with 2 rotis. 1 cup of mixed vegetables contains 150 calories, 4 g protein, 20 g carbs and 6 g fat. 2 rotis will contain 200 calories, 6 g protein, 40 g carbs and 4 g fat.

Drink 1 glass of buttermilk after dinner.

You will consume 1195 total calories, 37 g protein, 218 g carbs and 24 g fat.

DAY 5:

Have 1 plate poha for your breakfast. It contains 250 calories, 4 g protein, 45 g carbs and 6 g fat.

Have an apple as a mid morning snack. 1 apple contains 95 calories and 45 g carbs.

For lunch, prepare dal tadka and have it with quinoa. 1 cup of dal tadka contains 220 calories, 12 g protein, 30 g carbs and 6 g fat. 1 cup of quinoa has 220 calories, 12 g protein, 30 g carbs and 6 g fat.

Have an orange as your evening snack.

Prepare palak paneer and have it with 1 cup of brown rice. 1 cup of cooked palak paneer consists of 220 calories, 12 g protein, 12 g carbs and 14 g fat.

Drink 1 glass of buttermilk after dinner.

You will consume a total of 1330 calories, 44 g protein, 220 carbs and 32 g fat.

DAY 6:

For breakfast, make 2 moong dal chilla and enjoy them with 2 tbsp of mint chutney.

Eat a pear as your mid morning snack that contains 100 calories, 1 g protein and 27 g carbs.

Prepare vegetable pulao and have it with 1 cup of raita for your lunch. 1 bowl of vegetable bowl consists of 300 calories, 8 g protein, 55 g carbs and 6 g fat. 1 cup of raita consists of 100 calories, 5 g protein, 8 g carbs and 3 g fat.

Have 1 cup of roasted chana in the evening. It contains 180 calories, 10 g protein, 30 g carbs and 3 g fat.

For dinner, prepare stir-fry tofu and have it with two whole wheat roti. 1 cup of it contains 200 calories, 10 g protein, 30 g carbs and 3 g fat.

Drink buttermilk after dinner.

You will consume 1370 calories, 56 g protein, 190 g carbs and 30 g fat.

Remember, this is just a sample meal plan for fatty liver, for specific meal plans, consult a nutritionist. A nutritionist will help you make a well-planned diet plan that will help you to manage your fatty liver.