Hey guys,
Was diagnosed with fatty liver disease (non alcoholic) an was suggested to try the Mediterranean diet. I’m not a fan of dressing and most green vegetables. So those of you that are picky what are you go to meals for this diet?
Meal 1 for lunch today was a whole wheat with flax seed pita bread with rotisserie seasoned grilled chicken skewers, spinach, red peppers (not a fan still), reduced fat feta, and honey Greek yogurt. With roasted garlic hummus and pita chips for a side with a cherry lime zero sugar kombucha
Meal 2 was a Mediterranean seasoned Atlantic salmon with red peppers, seasoned mushrooms and berries and the rest of the kombucha
by trevor7298
21 Comments
👏👏👏👏 I hope this helps you and you feel better soon
How old are you?
Looks great! Just keep trying to cook veggies in different ways until u find the way that works best for u
Welcome my dude I had the same exact issue. I can tell you after 2 years of doing 75% ish this diet my liver is very healthy again. So it gets better!
I do a Mediterranean friendly smoothie as a meal replacement almost every day.
I also simply eat fruit, nuts, and whole wheat/seed filled crackers very regularly.
I used to eat for stimulation, and often I’d eat like crap as a coping mechanism for having a bad day or as a reward for one reason or another.
Food is mostly fuel now. I’ll cook something interesting but also very simple for one meal, usually involving fish or chicken, beans, lentils, etc. The other is either a smoothie or a fruit and nuts as I described.
It’s also very important that you exercise. Metabolic issues are changed significantly if you walk or do squats or jumping jacks directly after eating.
“Walking for 10–30 minutes shortly after meals (especially dinner) is a highly effective, simple habit to manage metabolic syndrome, reducing post-meal blood sugar spikes by 30-35%.”
That’s a big deal.
Hey you’re doing great! Can your Dr send a referral for dietetics? Idk if you’d need it bc these look awesome. I like lemon and oregano veggie bakes. The Mediterranean diet website has a lot of recipes. Keep up the good work your body is going to feel better soon!
Here’s something to keep in mind. As you change your diet and make those changes permanent, it is very likely that your tastes will change.
So, be open be to trying new things or even some old things that you currently don’t like. Maybe try different preparations – I.e. roasted veggies taste way different than steamed veggies.
Welcome
My partner and I were assigned this diet within a few months of each other for blood work and similar health issues. I can tell you that my blood work and labs turned around about 90% after 18 months and incidentally I’ve also dropped 40 lbs.
My go to meals:
Real good brand chicken Parmesan style with mozzarella, tomato sauce, over broccoli.
Cauliflower fried rice made with 1/3 real rice with onion, pepper, carrot, peas, cabbage,and egg – seasoned with low sodium soy sauce and a tsp sesame oil.
Egg roll in a bowl – ground chicken browned then tossed with shredded cabbage and veggies similar to fried rice.
Salmon and broccoli with lots of garlic and chili crisp in the air fryer until crispy.
Sushi – my new favorite food. I get one regular roll then top with sashimi and get edamame on the side along with a soup.
Dave’s killer bread or sourdough turkey sandwich with a cucumber on the side.
Looks good! Great to see those fruits and veggies. I have a feeling you’ll be impressed with your body’s ability to heal itself.
This looks great! For future, stay connected with your MD about emerging fatty liver treatments on the horizon, and whether you end up being a good candidate in their opinion. There is a drug in the glp pipeline that is in Phase 3 studies showing immaculate success. Between 80-90% reduction, so if you are also putting in the effort lifestyle wise, it could be a game changer.
Folate supp + b12 cocktail
Apple Cider Vinegar.
Did you have the ultra sound test done?
I’ve been told by a few docs that I had “fatty liver”. Was about to make some radical changes- but there is a relatively new ultra sound test that can verify.
That’s about 30min.
…having said that, dietary changes are awesome regardless
I focus a bit less on dishes and more on staples, and then just make whatever from those staples.
Lentils, beans, mung beans, chickpeas, oats, sweet potatoes, potatoes, mushrooms, alliums, collard greens, bok choy, kale, chicken, tofu, Greek yogurt, corn, quinoa, nuts, rice, tomatoes, limes, apples, grapes, and last but definitely not least, avocados
I don’t keep all of this on hand at all times, but about 4/5 of it, and then just find dishes to make with these things.
For example yesterday I made roasted Greek potatoes with a hummus/pistachio blend, and top it off with some chicken and a very very slightly sweet but tangy cilantro lime crema.
Another example is tonight I have spiralized sweet potatoes that are about to be tossed in with some marinated tofu and a spicy Chinese 5 spice sauce, with a some green onions and bok choy.
Spiralized sweet potatoes I have found work excellent as noodles in many dishes both Italian and Asian as long as they aren’t overcooked, but even then they just become more like a comfort dish instead of a composed one.
Find the staples that work for you, and you’ll be able to make basically whatever you want.
One of the easy “fuck it I don’t wanna cook” meals for me is a halved baked sweet potato with some olive oil and spices with sliced avocado and kimchi. Literally just cutting a couple things, putting some oil and spices on the sweet potato before putting it in the oven, and sliding it all on a plate when done with some salt on the avocado.
You’ll find the things you like if you keep at it, just don’t be afraid to try stuff and fail. Because sometimes you will fail, but those failures lead to successes that become permanent additions to your meal plan.
I have the same issue, along with pre diabetes. Was told I need to make diet changes in November. It’s hard, but doable! Rooting for you. 🤗
I’ve cut out soda, replaced with lemon water and sparkling water. No more sugary coffee drinks, replaced with tea. No more juice either, go directly to fruits. Way more veggies and also choose brown/multigrain breads and pastas. Do some light exercise if you have chronic pain like me. I haven’t been perfect and I allow cheat days, but I’m enjoying the diet so far!
My favorite dinners:
•Lemon pepper salmon, broccoli, sweet potato
•Oven roasted chicken, Greek salad, brown rice
•Tofu stir fry with very little low sodium soy sauce
•Feta and tomato baked in whole wheat pasta
•Spinach omelettes with part skim cheese
•Chicken Caesar wraps on brown tortilla
•Smoothies are always good
•Mostly fish and chicken, some vegan alternatives
That salmon looks amazing!
I recommend Milk Thistle!!! It seriously helps alongside a healthy diet. I reversed mine.
A few of my favorites to try. They’re mostly fairly tomato heavy, so if you’re not a tomato fan they may not be for you.
Shakshuka with hot sauce – tons of veg mixed with seasonings that work for me. I’ll do a small amount of French bread on the side with it and a salad.
Mediterranean Bowls – I’ll do brown rice, cut up spiced chicken, Mediterranean salad, hummus, cooked onion, and then whatever else I have at hand.
Chicken Tortilla soup without the tortillas
Lentil soup (I’m not picky, any recipe I find)
Farrow with blistered tomatoes – NYTimes recipe is so addictive (I like veg but not really spinach, and you can hide a ton of spinach in this one without really noticing at all)
I too was told I have a fatty liver. So i really appreciate you sharing your recipes. We got this. Good luck to you. I am on day 2. Thanks for sharing your journey
how were. you diagnosed?