Healthy, low-fat, and low-sugar meals should be the mainstay of a menu plan for fatty liver in order to promote liver health and prevent fat buildup. This includes:
Fresh fruits and vegetables abound, including apples, berries, leafy greens, carrots, and squash.
Whole grains: Whole grain rice, pasta, and bread all provide fiber to aid in regulating digestion and decrease liver fat buildup.
Lean proteins include meats that are low in fat and high in nutrients, such as chicken, turkey, fish, tofu, and legumes.
Monounsaturated and polyunsaturated fats, which can help control cholesterol and promote liver function, include olive oil, avocado, and almonds.
Low-fat dairy products: Low-fat milk, yogurt, and cheese that are rich in calcium and other minerals but low in fat.
Major target
- High Fiber
- Low sodium
- High carbohydrate
- Low Fat
- Moderate Protein
- High omega 3 fatty acid
Day One
Breakfast (whole grains millet pap and moi moi)
- 3 cups finger millet
- 2 cups beans
- 2 tablespoon crayfish
- 2 tablespoon olive oil
- 1 big bell pepper 🌶️
- 1 cup onion 🧅.
Mid Breakfast (apples)
- 2 small red apples.
Lunch (sorghum swallow and baobab fish soup )
- 2 sorghum swallows (tumon dawa)
- 2½ cups baobab soup
- 4 oz sardine fish🐟
Mid Lunch (oranges)
- 2 medium size oranges
Dinner (rice and coleslaw salad)
- 1½ cups boiled white rice
- 1 cup tomatoes sauce of:
- 1 cup bell pepper, 1 cup tomatoes
- 1 cup onion, 3 table spoon olive oil
- 2 oz fish
- 1½ coleslaw salad of: 🥗
- 1 cup shredded cabbage
- ½ cup shredded carrot
Bed Time (coffee and honey)
- 2 cups coffee of 1 teaspoon coffee powder
- 2 tablespoon honey 🍯
Day Two
Breakfast (boiled Irish potatoes with skin and egg sauce)
- 5 medium Irish potatoes boiled with skin
- 3 eggs white sauce of:
- 1 cup bell pepper 🌶️, ½ cup onions, 1 cup tomatoes 🍅.
- 2 tablespoon olive oil
- 2 tablespoon olive oil.
Mid Breakfast (apples)
- 2 small red apples
Lunch (beans porridge and vegetables)
- 2 cups beans porridge
- 1 cup amaranthus, 1 cup pumpkin leaves
- 2 tablespoon olive oil
- 1 tablespoon crayfis
Mid Lunch (garden egg)
- 1 medium garden egg
Dinner (rice swallow and vegetable soup)
- 2 cups rice swallow (tuwon shinkafa)
- 2 cups mixed vegetable soup
- 2 oz fish
Bed Time (coffee)
- 2 cups of coffee of:
- 1 tablespoon coffee powder
- 1 tablespoon honey
Day Three
Breakfast (whole wheat bread sandwich and skim milk)
- 4 slices whole wheat bread 🍞
- 1 cup shredded cabbage
- 1 cup sliced tomatoes, ½ cup slice onion
- 1 cup skim milk 🥛
Mid Lunch (cucumber)
- 1 medium size cucumber 🥒
Lunch (rice and beans with tomatoes and crayfish sauce)
- 1½ cups boiled rice, ½ cup boiled beans
- 1½ cups tomatoes sauce of:
- 3 tablespoon olive oil
- 3 tablespoon cray fish powder
- 1 cup lettuce
Mid Lunch (guava)
- 1 big ripe sweet guava
Dinner (moringa salad)
- 2 cups cooked moringa salad, ½ cup slice tomatoes
- ½ cup onions
- ½ cup slice bell pepper
- 1 cup groundnut flake powder (garin kuli kuli)
Bed Time (turmeric tea)
- 2 cups turmeric tea of: 1 teaspoon turmeric powder
Day Four
Breakfast (finger millet pap and moi moi)
- 3 cups finger millet pap
- 1 cup moi moi
- 1 teaspoon honey
Mid Breakfast (oranges)
- 2 small ripe sweet oranges 🍊
Lunch (yam amala and jute soup with tomatoes stew with fish)
- 2 cups yam amala moulds
- 1 cup jute soup
- ½ cup stew
- 4 oz fish 🐠
Mid Lunch (cucumber 🥒)
- 1 medium size cucumber
Dinner (rice and beans with salad)
- 1 cup boiled rice, ½ cup boiled beans
- 1½ cup salad of:
- 1 cup shredded cabbage
- ½ cup shredded tomatoes 🍅
- ½ cup tomatoes stew
Bedtime (coffee)
- 2 cups coffee ☕ of: 1 teaspoon coffee powder
- 2 tablespoon honey 🍯
Day Five
Breakfast (boiled unripe plantain and egg white sauce)
- 1½ medium size boiled unripe plantain
- 3 cups egg with sauce of: 1 cup bell pepper 🌶
- 1/2 cup tomatoes 🍅, ½ cup sliced onions
- 3 tablespoon olive oil
Mid Breakfast (coffee)
- 2 cups coffee of: 1 teaspoon coffee powder
Lunch (beans and tomatoes stew with fish)
- 2 cups boiled beans
- 1½ cups tomatoes sauce
- 4 oz fish🐟
Mid Lunch (guava)
- 1 big ripe sweet guava
Dinner (Hungary rice swallow and okra soup)
- 2 cups hungary rice swallow
- 2 cups okra soup
- 3 oz fish
Bed Time (vegetable salad)
- 2 cups vegetable salad 🥗 of:
- 1 cup shredded cabbage
- ½ cup shredded carrots
- ½ cup sliced tomatoes
Day Six
Breakfast (millet pap and green peas and tufo sauce)
- 3 cups millet pap, 2 cup green peas and tufo sauce of:
- 1 cup green peas, ½ cup tufo (awara)
- ½ cup tomatoes slices, ½ cup onion slice
- ½ cup bell pepper slice and 3 tablespoon olive oil
Mid Breakfast (cucumber 🥒)
- 1 medium size cucumber
Lunch (boiled irish potatoes with beans and stew)
- 1 cup boiled beans
- 3 small size boiled irish potatoes
- 3 oz fish
Mid Lunch (apples)
- 1 big red apple🍎
Dinner (jollof rice and salad)
- 2 cups jollof rice
- 1½ cup salad of:
- 1 cup shredded cabbage
- ½ cup shredded lettuce
- ½ cup sliced tomatoes
Bed Time (herbal tea)
- 3 cups herbal tea of:
- Ginger
- Garlic
- Cloves
- 2 tablespoon honey
Day Seven
Breakfast (boiled yam and fish stew)
- 250gm boiled yam
- 2 cups stew
- 4 oz fish🐟
- 3 cups coffee, 3 tablespoon honey
Mid Breakfast (grapes)
- 25 – 30 grapes 🍇
Lunch (maize swallow and baobab (kuka) soup)
- 2 cups maize swallow (tuwon masara)
- 2 ½ cups baobab soup (miyan kuka)
- 4 oz fish 🐬
Mid Lunch (orange)
- 1 big ripe orange
Dinner ( rice and beans with stew and lettuce)
- 2 cups boiled rice, 1 cup boiled beans
- 1 cup shredded lettuce
- 1½ cup stew
- 3 oz fish🐠
Bed Time (herbal tea)
- 3 cups herbal tea of:
- Cloves
- Ginger
- Garlic, 2 tablespoon honey 🍯
NOTE: Avoid fatty foods such as fatty meat from beef, chicken with skin, whole milk and milk products. Avoid fried foods and roasted hard foods. Avoid carbonated drinks such as coke, fanta, maltina and any other artificial energy boasted.
Avoid saturated fatlike butter and margarine from animals. Avoid alcohol, avoid liver from animal (all animals). Avoid sugary drinks and refined sugar. Limit refined salt and salty foods instead sea salt minimum to taste. Avoid too much spices and additives especially non-nutritive additives like monosodium glutamate. Don’t skip meals. Avoid junks like cake, doughnut, pizza etc. snacks with fruits and vegetables increase the intake of both to your diet. Take up to 8 – 10 glasses of water daily to avoid dehydration. Always have enough sleep and improve your level of physical activities to remove toxins from the body. Eat more fish and avoid meat, fish is high in omega 3 fatty acid (a very healthy fat) unsaturated fat, use skim milk and avoid whole milk. Take your meal adequately as planned by the dietitian.
Dietitian +2348137323444 YouTube Aisha Nutria Diet