fatty liver diet plan pdf

7-Day Fatty Liver Diet Plan PDF & Detailed Recipe

Fatty liver is a common disease in people who abuse alcohol, are obese and sedentary. This is one of the main causes of liver failure. However, fatty liver disease can be treated with dietary changes. Understanding the fear of this disease, Kerri Ann Jennings has come up with a fatty liver diet plan to help people improve their health as best they can.

What to know about Fatty Liver Disease?

The liver makes bile, metabolizes nutrients from your diet, clears toxins from the blood, breaks down fats, alcohol and drugs, controls blood sugar and hormone levels, stores iron and more. Fatty liver disease damages the liver and prevents it from working as well as it should.

Symptoms of fatty liver disease

  • Abdominal pain or a feeling of fullness in the upper right side of the abdomen (abdomen).
  • Nausea
  • Loss of appetite
  • Weight loss.
  • The skin and whites of the eyes are slightly yellow (jaundice).
  • Swelling of the abdomen and legs (oedema).
  • Extreme fatigue or mental confusion.
  • Weakness
  • Edema

Two known causes of fatty liver disease are excessive alcohol intake and a prolonged diet containing foods with a high percentage of calories coming from lipids.

What are the forms of fatty liver disease?

There are 2 main forms of fatty liver disease:

Alcoholic Fatty Liver Disease

Alcoholic fatty liver disease is caused by drinking too much alcohol, leading to a buildup of liver fat cells. This can happen over time with light to heavy alcohol consumption.

Moderate drinking is defined as one drink a day for women and up to two drinks per day for men. About 5% of people in the U.S. have this form of liver disease.

Nonalcoholic Fatty Liver Disease (NAFLD)

Nonalcoholic fatty liver disease (NAFLD) is one of the most common causes of liver disease in the United States. It is a condition in which excess fat is stored in the liver and can lead to cirrhosis and liver failure if left untreated. NAFLD is more common in people who are living with certain conditions like obesity and type 2 diabetes – and unlike alcohol-related liver disease, NAFLD is not caused by heavy alcohol use.

There are two types of NAFLD:

  • Simple fatty liver – The most common type, which does not display inflammation in the liver.
  • Nonalcoholic steatohepatitis or NASH – This type is fatty liver disease combined with inflammation in the liver, which can lead to fibrosis or cirrhosis of the liver.

See: The Mediterranean Keto Diet: What is it and Meal Plan?

Can a liver detox or cleanse treat fatty liver?

Liver detox diets are not proven to treat or cure any liver disease, it must be achieved through strict adherence to your doctor’s recommendations and prescribed medications. Liver detox diet will assist in getting your liver back to good health and managing a healthier weight.

Ideally, to help promote the elimination of fatty liver disease, you should lose weight and maintain a healthy and stable BMI, thereby reducing the number of fat cells in the liver.

10 foods to include in your healthy liver diet


There have been many studies showing the benefits of coffee for people with liver problems. A report by the British Liver Commission in June 2016 said that coffee is very good for liver health. Accordingly, consuming a moderate amount of coffee can help prevent the risk of liver cancer, fatty liver and many other types of liver-related symptoms. This has also been confirmed by the World Health Organization.

However, using coffee also needs a suitable dose, the abuse of coffee can cause insomnia, heart palpitations, and tinnitus. The World Health Organization advises each person to drink only moderate amounts of coffee. According to the US Food and Drug Administration, each American should only drink about 3 cups of coffee per day. So even though coffee is in the diet plan for fatty liver, people should not overdo it, it will lead to side effects.

Leafy Greens

Some studies have also shown that compounds in the nutritional composition of spinach and some other green leafy vegetables can also help people fight fatty liver disease. Nutrition researchers have also found that eating spinach can reduce the risk of NAFLD. This is because of the separate nitrates and polyphenols found in the green leaves of this vegetable.

Green vegetables provide a variety of vitamins and minerals needed by the body. Vitamins A and E work to avoid the accumulation of extra fat in the liver.

Therefore, consume more leafy green family vegetables such as kale, cabbage, arugula, spinach, swiss chard, turnip greens and collard greens

Related: Detox Island Green Smoothie Recipe from Tropical Smoothie Cafe

Beans and soy

University of Illinois researchers have shown how the protein of beans and soy can significantly reduce the accumulation of fat in the liver of obese patients. The main reason is that soybeans contain high levels of the protein β-conglycinin. From there, triglycerides will be reduced and can combat the accumulation of visceral fat.

The scientific review also found that legumes such as lentils, chickpeas, soybeans and peas contain resistant starch that improves gut health. Consuming these beans is very effective in reducing blood sugar and triglyceride levels in people with obesity. In 2019, a study demonstrated that a diet rich in legumes effectively reduced the risk of NAFLD.


Fish is high in protein but has less harmful fats, which helps reduce the burden on the liver, so fish is recommended by many nutritionists.

In addition, fish also contains high levels of omega-3, which have the effect of reducing blood triglyceride levels (the type of fat that causes fatty liver disease). Fish like wild salmon, sardines, and tuna are high in omega-3 fatty acids. Omega-3 fatty acids may help improve fat levels in the liver and reduce inflammation. People should include fish in the fatty liver diet plan to both treat fatty liver and improve overall health.


Oatmeal is one of the whole-grain foods rich in soluble fiber that helps reduce low-density lipoprotein — an unhealthy form of cholesterol that can build up in the liver, blood vessels, and other areas. Soluble fiber affects blood cholesterol levels by reducing the absorption of cholesterol into the bloodstream from the intestines.

One cup of cooked oatmeal contains about 6 grams of fiber which helps in repelling NAFLD. Just 5 to 10 grams of soluble fiber per day can lower total cholesterol and lipoprotein levels.

See more: Dr Now Diet Plan: What Work for Weight Loss?


According to nutritionists, following a diet rich in nuts also helps people reduce inflammation, insulin resistance, and oxidative stress, and especially reduces the incidence of NAFLD. Nuts contain 10-25% protein, vitamins, minerals, fiber and contain a lot of mono and polyunsaturated fats. In particular, nuts do not contain cholesterol, so they are extremely good for liver health.


The active ingredient in turmeric, curcumin, has been found to be highly effective in reducing markers of liver damage in people with NAFLD. It also reduces serum alanine aminotransferase and aspartate aminotransferase levels. These are two abnormally high enzymes that are commonly found in people with fatty liver disease.

Turmeric not only prevents fatty liver disease but also stimulates the body to digest fat, minimizing the amount of fat accumulated in the liver. To effectively treat fatty liver disease in the liver, the patient can mix half a tsp of turmeric powder with a glass of hot water, let it cool and take it three times a day. Or you can mix half a tsp of turmeric powder into a glass of warm milk and enjoy.

Read more: Constipation Diet Plan to Help You Poop

Sunflower seeds

Sunflower seeds are rich in vitamin A, calcium, vitamin C, iron, vitamin B6 and magnesium. In particular, sunflower seeds are considered to have a high vitamin E content. This is an effective antioxidant, it can protect the liver from damage. In addition, sunflower seeds contain healthy fats that promote heart health and brain health.

In fact, there have also been many studies on NAFLD and vitamin E showing that they are only concentrated in supplements. It has been found that a 100-gram serving of sunflower seeds has about 20 milligrams of vitamin E. This amount is suitable for all people who need to absorb a lot of this vitamin. Therefore, if people want to increase their consumption of natural and safe vitamin E, this is the best choice.

Unsaturated fat intake food

Replacing the saturated fat found in some ingredients with unsaturated fats is a good way to limit the severity of fatty liver. The fatty liver diet plan should use foods that provide unsaturated fats.

Your body needs polyunsaturated fats to function, move muscles, and aid in blood clotting. This fat is divided into two types, omega-3 and omega-6 fatty acids, where omega-3 fatty acids are beneficial for liver health.


According to research by experts based on real experience, patients with NAFLD took 800 mg of garlic powder per day. After 15 weeks, an effective reduction in liver fat was observed.

The allicin sulfur content in garlic inhibits the increase of cholesterol levels that are harmful to the liver and body. Moreover, they also promote metabolism into harmless substances, eliminating harmful agents out of the body.

In addition, garlic also supports well in preventing the accumulation of excess fat in liver cells, detoxifying the liver, and restoring the functions of this organ. Because of that, people with fatty liver should add garlic in their daily menu to help improve symptoms quickly.

In addition, there are many foods that are good for health and suitable for liver detoxification. Do not use all processed foods, but give priority to natural products that grow in the ground such as beets, sweet potatoes, … as well as foods that provide good fats for the body such as avocado, and many other popular foods like


Eat more broccoli, it will help the liver detox better because when chewing broccoli, the most potent detox enzyme found in liver – sulforaphane – will be released and support liver detoxification.


Grapefruit will help you influencing appetite control, lowering your cholesterol, blood pressure, and boosting your immune system.

Green Tea

Because green tea contains many antioxidants, it is one of the healthiest drinks for the body. With many known benefits such as supporting weight loss, increasing metabolism, helping to remove heavy metals while the body detoxifies. And it also helps prevent cancer in the future.

See: Best Tips to Lose Weight with Jason Fung Diet Plan

6 types of foods to avoid during your healthy liver diet

The foods you should avoid to prevent fat accumulation in the liver are foods with saturated fats, such as: yellow cheese, cream cheese, curd cheese, cookies, cakes, chocolate, canned food, sauces, butter, coconut, margarine, pizza, or burgers,…

In addition, you should also limit your intake of the following foods:


Alcohol increases the mobilization of fat from storage tissues, increases carbohydrates and acid glycerophosphate due to impaired liver function. This will lead to an increase in fatty acid esters, and ultimately an increase in triglyceride generation. It will reduce the oxidation of fatty acids outside the liver. The decline in liver function combined with poor nutrition in alcohol drinkers will limit the synthesis of lipoprotein. At the same time, it inhibits the excretion of fat in the liver, increasing fat in the liver. Hepatocytes have cavities filled with fat that will push the cell nucleus to one side.

Besides, alcohol can cause acute or chronic fatty liver. In acute fatty liver, the patient may have acute abdominal pain due to hepatocellular distension. The chronic fatty liver disease will often depend on the extent and duration of alcohol consumption and the patient’s comorbidities. With the chronic fatty liver, patients may feel anorexia, abdominal distension, pain in the liver, psychosis, tremors, liver function tests show a decline in liver function. At a certain point, the disease can progress to chronic hepatitis, cirrhosis…

Added sugar

If you eat too many foods that are processed from sweeteners, chemical sugars that contain a lot of fructose, which are poor in nutrition but rich in calories, will make the liver work continuously, leading to overload. In particular, when energy is in excess, the liver will convert fructose into fat. Excess fat accumulation in the liver causes fatty liver disease. And if this process continues continuously, without intervention will accelerate fatty liver disease to worsen, causing cirrhosis.

Related: 21 Day Sugar Detox Meal Prep Ideas

Fried foods

Eating a lot of fried, greasy or salty foods increases calorie intake and increases the risk of weight gain, leading to obesity – a common cause of fatty liver. Fried foods quickly increase the concentration of fat in the blood. On the other hand, these foods provide a lot of energy for the body, so it is easy to cause fat accumulation in the body, worsening fatty liver.

Added salt

Consuming too much salt can cause the body to retain excess water, leading to fluid accumulation and stagnation in the liver, which leads to fatty liver. Moreover, you should avoid using too much canned fish meat, sausages, bacon… Especially, if you use too much salt, it also increases blood pressure, which is the main cause of heart disease and stroke.

White bread, rice, and pasta

White flour, which is often highly processed, is the main cause of high blood sugar. Food groups made from white flour such as pizza, cookies, pasta and bread are often not healthy. This is because they lack essential minerals, fiber and vitamins. Furthermore, white flour is actually one of the refined grains.

When put into the body, the sugar content of this cereal is very difficult to process. And eventually converted into fat that accumulates in the liver. This is the main cause of fatty liver.

Red meat

Red meat like beef contains a lot of protein, which is saturated fat. These foods are metabolized in the liver. This will increase the burden on the liver.

See more: 7 Day Gout Diet Plan to Cut Out High-purine Food Intake

7-day meal plan sample for your fatty liver

Fatty liver diet plan

Breakfast Lunch Dinner
Monday Banana Yogurt Pots Cannellini Bean Salad Quick Moussaka
Tuesday Tomato and Watermelon Salad Edgy Veggie Wraps Spicy Tomato Baked Eggs
Wednesday Blueberry Oats Bowl Carrot, Orange and Avocado Salad Salmon with Potatoes and Corn Salad
Thursday Banana Yogurt Pots Mixed Bean Salad Spiced Carrot and Lentil Soup
Friday Tomato and Watermelon Salad Panzanella Salad Med Chicken, Quinoa and Greek Salad
Saturday Blueberry Oats Bowl Quinoa and Stir-Fried Veg Grilled Vegetables with Bean Mash
Sunday Banana Yogurt Pots Moroccan Chickpea Soup Spicy Mediterranean Beet Salad

Related: Salads Diet Plan For 2 Weeks to Lose Weight

Specific recipe


Breakfast: Banana Yogurt Pots

  • Servings: 2 servings
  • Completion time: 5 minutes

Nutrition Fact:

  • 236 Calories
  • 14g protein
  • 32g Carbs
  • 7g Fat

What you’ll need

  • Greek yogurt: 225g
  • Banana: 2 – cut into circles
  • Walnuts: 2 tbsps cooked and chopped


  • Take a cup, put a portion of yogurt on the bottom of the cup first. Then add a layer of banana on top of the yogurt layer.
  • Continue to add another layer of yogurt and alternating layers of bananas. When the cup is full, stop and add walnuts for more nutrition.

Lunch: Cannellini Bean Salad

  • Servings: 2 servings
  • Completion time: 5 minutes

Nutrition Fact:

  • 302 Calories
  • 20g Protein
  • 54g Carbs
  • 0g Fat

What you’ll need

  • Cannellini beans: 600g or can estimate 3 cups
  • Cherry tomatoes: 70g
  • Red onion: 1/2 purple onion, thinly sliced ​​before cooking
  • Red wine vinegar soup: 1/2 tsp
  • Basil: 1 bunch, shredded


  • Wash the cannellini beans thoroughly, then let them drain.
  • Mix drained beans with chopped onion, tomato and add vinegar.
  • Taste to see if it’s just right, then add basil and you can turn off the heat to use.

Dinner: Quick Moussaka

  • Servings: 2 servings
  • Completion time: 30 minutes

Nutrition Fact:

  • 577 Calories
  • 27g Protein
  • 46g Carbs
  • 27g Fat

What you’ll need

  • Extra virgin olive oil soup: 1 tbsp
  • Onions: 1/2 onion, finely chopped
  • Garlic: 1 clove, minced
  • Lean beef: 250g or 9 oz, minced
  • Tomatoes: 200g or 1 cup, chopped
  • Tomato puree: 1 tbsp
  • Ground cinnamon coffee: 1 tbsp
  • Chickpeas: 200g or 1 cup
  • Feta cheese: 100g pack or 2/3 cup, crumbled
  • Fresh mint
  • Brown bread


  • In a saucepan, add oil and heat to high heat. When the pan is hot, add the onion and garlic and sauté until fragrant and soft.
  • Put the minced meat in the pan and cook for 3 to 4 minutes until the meat is golden brown.
  • Add tomatoes to the minced meat pan and stir well. Next, add mashed tomatoes and cinnamon to the pan, add a little seasoning to taste. The mixture on this pan continues to cook for another 20 minutes on low heat.
  • When cooking for about 15 minutes, add the chickpeas.
  • Sprinkle feta and minced mint on top of the dish. If you want a better taste, eat it with yellow bread.


Breakfast: Tomato and Watermelon Salad

  • Completion time: 5 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 177 calories
  • 5g Protein
  • 13g Carbs
  • 13g Fat
  • What you’ll need
  • Olive oil: 1 tbsp
  • Red wine vinegar: 1 tbsp
  • Chili: 1/4 tsp
  • Mint soup: 1 tbsp chopped
  • Tomatoes: 120g, chopped
  • Watermelon: 1 half, cut into pieces
  • Feta cheese, crumbled: 50g


  • Mix ingredients such as oil, vinegar, chili flakes, and mint to form a sauce and seasoning.
  • Grab a bowl for the tomatoes and watermelon and add the feta and you’re good to go.

Lunch: Edgy Veggie Wraps

  • Servings: 2 servings
  • Completion time: 10 minutes

Nutrition Fact:

  • 310 calories
  • 11g Protein
  • 39g Carbs
  • 11g Fat

What you’ll need

  • Cherry tomatoes: 100g
  • Cucumber: 1 fruit
  • Kalamata Olives: 6
  • Tortilla: 2 large wholemeal packs
  • Feta cheese: 2 cups
  • Humus soup: 2 tbsps


  • Cucumbers cut into sticks, tomatoes chopped, olives split in half and de-ice.
  • Warm corn tortillas
  • On the cling film, spread a layer of pumice and put the vegetable mixture into the roll to complete the dish.

Dinner: Spicy Tomato Baked Eggs

  • Servings: 2 servings
  • Completion time: 25 minutes

Nutrition Fact:

  • 417 Calories
  • 19g Protein
  • 45g Carbs
  • 17g Fat

What you’ll need

  • Olive oil soup: 1 tbsp
  • Onions: 2 red, chopped
  • Chilli: 1 red, deseeded & chopped
  • 1 garlic clove, sliced
  • Coriander: Take the stalks and chopped leaves
  • Cherry tomatoes: 4 cups
  • Eggs: 4
  • Brown bread


  • In an oil pan, heat.
  • Add onion, chili, garlic, coriander to the pan and continue to heat for about 5 minutes.
  • Add the tomatoes and cook over low heat for about 8 to 10 minutes.
  • Put the eggs in the pan and continue to cook on low heat for about 6 minutes. Finally, sprinkle with coriander leaves and can be served with brown bread.

Read more: Cutting Diet Plan for Weight Loss: Macros, Meal Plans, and More


Breakfast: Blueberry Oats Bowl

  • Completion time: 10 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 235 calories
  • 13g Protein
  • 38g Carbs
  • 4g Fat

What you’ll need

  • Porridge oats: 600g
  • Greek yogurt: 160g
  • Blueberries: 175g
  • Honey coffee: 1 tbsp


  • In a saucepan, add 400ml of water and oats to the boil and stir for 2 minutes. Turn off the heat and add a third of the yogurt.
  • Blueberries with honey and 1 tbsp of water are put in a saucepan and boiled until the blueberries are soft.
  • Ladle the oatmeal into a bowl and add the rest of the yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition Fact:

  • 177 calories
  • 5g Protein
  • 13g Carbs
  • 13g Fat

What you’ll need

  • Completion time: 5 minutes
  • Serving: 2 servings
  • Orange: 1 fruit, peeled and juiced
  • Carrots: 2, halved lengthwise, peeled, sliced
  • Arugula: 35g
  • Avocado: 1, seeded, peeled and sliced
  • Olive oil soup: 1 tbsp


  • Place carrots, arugula and avocado along with 1 orange in a bowl.
  • Mix orange juice, orange peels and oil well, beaten, then add salad and seasoning.

Dinner: Salmon with potatoes and corn salad

  • Completion time: 30 minutes
  • Serving: 2 servings

Nutrition Fact

  • 479 calories
  • 43g Protein
  • 27g Carbs
  • 21g Fat

What you’ll need

  • Potatoes: 200g
  • Sweet corn: 1 corn
  • 2 skinless salmon fillets
  • Tomatoes: 60g
  • Red wine vinegar: 1 tbsp
  • Extra virgin olive oil: 1 tbsp
  • Green onions: 1 bunch finely chopped
  • Capers: 1 tbsp, finely chopped
  • Basil leaves: a handful


  • In boiling water, cook potatoes until soft and add corn.
  • Mix vinegar, oil, shallot, capers, basil and spices to make the sauce.
  • Heat the grill to high and apply the marinade to the salmon, cook, remove the skin, wait for 7-8 minutes then chop the tomatoes & serve on a plate.
  • Corn from the core, chopped potatoes put on a plate. Add salmon and remaining sauce to enjoy.

Read more: How To Prep a Week of Vegetarian Mediterranean Diet Meals?


Breakfast: Banana Yogurt Pots

The recipe was shared during Monday’s breakfast.

Lunch: Mixed bean salad

  • Completion time: 10 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 240 calories
  • 11g Protein
  • 22g Carbs
  • 12g Fat

What you’ll need

  • Artichoke soaked in oil: 145g
  • Dried tomatoes: 1/2 tbsp
  • Red wine vinegar: 1/2 tsp
  • Cannellini beans: 200g washed
  • Tomatoes: 150g, divided into quarters
  • Some Kalamata Black Olives
  • 2 green onions
  • Feta cheese, crumbled: 100g


  • Open the artichoke jar and take 1-2 tbsps of oil. Add the tomato paste and vinegar mixture and stir to taste.
  • Artichoke flowers are cut into small pieces and put in a bowl. In a bowl add cannellini beans, half feta cheese and tomatoes, olives, green onions
  •  Stir in the artichoke oil mixture.
  • The remaining feta cheese is crumbled and placed on a plate.

Dinner: Spiced lentil and carrot soup

  • Completion time: 25 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 238 calories
  • 11g Protein
  • 34g Carbs
  • 7g Fat

What you’ll need

  • 1 tsp of cumin seeds
  • Pinch of chili
  • Olive oil: 1 tbsp
  • Carrots: 300g washed and grated
  • Red lentils: 70g
  • Hot vegetables: 500ml
  • Milk: 60ml
  • Greek Yogurt


  • Add cumin seeds and dried chili peppers to a large saucepan and cook for 1 minute.
  • Set aside about half of the seeds.
  • Heat the oil, carrots, lentils, stock and milk in a saucepan and cook for 15 minutes over low heat until the lentils are tender and tender.
  • Beat soup until smooth, season to taste, and combine with some Greek yogurt and sprinkle with baking seasoning set aside.

See: 3 Week Diet Plan: Getting Your Nutrition Back On Track


Breakfast: Tomato and watermelon salad

  • Recipes included in Tuesday’s breakfast

Lunch: Panzanella Salad

  • Completion time: 10 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 452 calories
  • 27g Protein
  • 22g Carbs
  • 12g Fat

What you’ll need

  • Tomatoes: 400g
  • 1 clove of garlic
  • 1 tbsp capers
  • 1 ripe avocado, cored and chopped
  • 1 purple onion
  • 2 slices of brown bread
  • 2 tbsps olive oil
  • 1 tbsp red wine vinegar
  • Small basil leaves


  • Tomatoes are cut into small pieces and put in a bowl to season well.
  • Add the garlic, capers, avocado, and onion to the tomato bowl and mix well to soak for 10 minutes.
  • Shred bread in cubes, put in a bowl, add half the amount of olive oil and vinegar.
  • Drizzle the tomatoes and basil leaves with the remaining bit of oil and vinegar and stir well before serving.

Dinner: Chicken Med, Quinoa and Greek Salad

  • Completion time: 20 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 473 calories
  • 36g Protein
  • 57g Carbs
  • 25g Fat

What you’ll need

  • Quinoa: 100g
  • Half a red chili
  • 1 clove of garlic
  • Extra virgin olive oil: 1 tbsp
  • Tomatoes: 150g, chopped
  • Freshly used black kalamata olives
  • half a purple onion
  • Feta cheese, crumbled: 50g
  • Mint leaves: 1 small bunch, chopped
  • Juice and zest of lemons or master cleanse lemonade for substitution


  • Cook the quinoa then rinse in cold water.
  • Fillet chicken fillet in olive oil, season with some seasoning, chili and garlic.
  • Put the mixture in a hot pan and cook for 3-4 minutes
  • In a bowl add the tomatoes, olives, onion, feta and mint and add the cooked quinoa.
  • Stir in remaining olive oil, add lemon juice and zest and season to taste.

See: The Ultimate Elimination Diet Meal Plan


Breakfast: Blueberry Oats Bowl

Recipe for Wednesday’s breakfast

Lunch: Quinoa and stir-fried vegetables

  • Completion time: 30 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 473 calories
  • 11g Protein
  • 56g Carbs
  • 25g Fat

What you’ll need

  • Quinoa: 100g
  • Olive oil soup: 3 tbsps
  • 1 clove of garlic, minced
  • 2 carrots, cut into thin sticks
  • Leeks: 150g, sliced
  • 1 head broccoli
  • Tomatoes: 50g
  • 100ml of vegetables
  • 1 tsp mashed tomato
  • Juice of half a lemon


  • Cook quinoa, in a saucepan, heat 3 tbsps then saute garlic.
  • Saute carrots, leeks, and broccoli for 2 minutes. In the stock water, add the tomatoes, mix well and put in the pan to cook for 3 minutes. Drain the quinoa and divide between warm plates, and finally top with a spoonful of vegetables.

Dinner: Grilled vegetables with mashed beans

  • Completion time: 40 minutes
  • Serving: 2 servings

Nutrition Fact:

  • 314 calories
  • 27g Protein
  • 22g Carbs
  • 12g Fat

What you’ll need

  • 1 pepper
  • 1 aubergine, sliced ​​long
  • 2 tbsps olive oil
  • 400g/2 cups apricot beans, washed
  • 1 clove of garlic
  • 100ml cup of vegetables
  • 1 tbsp chopped coriander


  • Bring a grill to heat, arrange vegetables on a baking pan and lightly oil.
  • Grill the vegetables until lightly cooked, then turn over, brush with oil again and bake until soft.
  • Place the beans and garlic in a saucepan and simmer then simmer, for 10 minutes, and uncovered. This mixture is ground with a blender. The vegetables have just been divided and mixed into 2 plates, drizzled with oil and sprinkled with black pepper and coriander.


Breakfast: Banana Yogurt Pots

  • The recipe is the same as Monday’s breakfast

Lunch: Moroccan chickpea soup

  • Completion time: 25 minutes
  • Serving: 2 servings

Nutrition Facts:

  • 408 calories
  • 15g Protein
  • 63g Carbs
  • 11g Fat

What you’ll need

  • Olive oil: 1 tablespoon
  • Onion: 1 half, chopped
  • 1 celery, chopped
  • 1 teaspoon ground dill
  • Hot vegetables: 300ml
  • Tomatoes: 200g chopped
  • Canned chickpeas: 200g, washed and drained
  • Frozen broad beans: 50g
  • Peel and juice of half a lemon
  • Coriander and bread


  • In a saucepan, heat oil and saute onion and celery until soft. In the mixed pan, add cumin and sauté for about 1 minute.
  • Reduce heat to low, add broth while adding tomatoes, green beans and black pepper and cook for about 8 minutes, on low heat. Add the beans and lemon juice and cook for about 1-2 minutes and put the lemon zest and coriander on top.

Dinner: Spicy Mediterranean beetroot salad

  • Completion time: 25 minutes
  • Serving: 2 servings

Nutrition Facts:

  • 548 Calories
  • 23g Protein
  • 58g Carbs
  • 20g Fat

What will you need

  • Raw young beets: 8 washed beets
  • medlar: 1/2 tbsp
  • Ground dill: 1/2 tbsp
  • Chickpeas: 400g drained and washed
  • Olive oil soup: 2 tablespoons
  • Lemon peel coffee: 1/2 teaspoon
  • Coffee with lemon juice: 1/2 teaspoon
  • 200g cup greek yogurt
  • 1 tablespoon harissa paste
  • 1 teaspoon crushed red pepper
  • Mint leaves, chopped, to serve


  • Heat the oven to 220 degrees Celsius, add the split beets and mix the spices together. Mix chickpeas and beets with oil on a baking tray and season with spices and roast for 30 minutes.
  • Mix lemon zest and juice with yogurt together. Pour the harissa mixture into the brown bowl evenly. Add beetroot & chickpeas on top then sprinkle with grated chili and mint.

See: The Leaky Gut Diet Plan: What to Eat, What to Avoid?

How to protect yourself from liver disease?

Detox your liver

Drinking plenty of water is essential for your liver’s detoxification. It will help you remove the toxins and flushes the liver tissues. A tip for drinking water is to add a pinch of lemon drops in it.

Limit drinking kinds of detox teas or drinks being advertised, most of them contain diuretics, and actually diuretics do not detox the liver.

Summary, to detox the liver, you can change up your diet to foods that’s good for liver, avoid excess alcohol and drinking lots of water.

Some of other preventative steps

There are ways to protect yourself from liver disease in the future

  • Avoid drinking excess alcohol: According to experts, men should be limited to 3 drinks per day and women to 2 drinks per day.
  • Know the medical history in your family: If any liver diseases run in the family, take some extra precautions.
  • Avoid high-risk activities: Illicit drug use and unprotected sex can lead to viral hepatitis.
  • Avoid eating too much to weight gain: Putting on extra weight leads to obesity, possibly significantly increasing the chances of fatty liver.

Fatty liver is a dangerous disease that needs to be treated promptly. Especially in each meal, it is necessary to have a more scientific regime. Thus, this fatty liver diet plan can help people with fatty liver make the best changes to their health.

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

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