EXAMPLE MEAL PLANS
Everyone’s eating habits are different — and the Fatty Liver Diet can work with many types of meals and cultures. Here are a few example meal plans to show how you can adapt this way of eating to suit your lifestyle and food preferences.
CHINESE MEAL PLAN
| Meal | Typical Items | Modified Items |
|---|---|---|
| Breakfast | 1-2 cups of congee with fried pork meat balls 2 slices white bread with peanut butter and 1 teaspoon of sugar sprinkled over Instant coffee with full cream milk and 1 tsp sugar | 1 cup congee with soft boiled egg, ginger, spring onions, bean sprouts and peanuts (stock for the congee was homemade and refrigerated to remove fat from the top before it was used to make the congee). 1 slice wholegrain bread with olive oil spread or natural peanut butter. Instant coffee with low fat milk |
| Snack | Chocolate mud cake – 100g slice Instant coffee with full cream milk and 1 tsp sugar | Instant coffee with low fat milk Handful of mixed unsalted nuts |
| Lunch | 2 cups steamed rice with 100g of roast duck and half a cup of stir-fried vegetables (carrot, bok choy and broccoli) cooked in peanut oil with garlic, soy, ginger and a sprinkle of sesame oil. Instant coffee with full cream milk and 1 tsp sugar | Two thirds of a cup of steamed rice (brown and white rice mix) with 2 cups stir-fried vegetables and 100g of protein (a mix of tofu, shredded duck meat and prawns) cooked in light extra virgin olive oil with garlic, soy, ginger and a sprinkle of sesame oil. Instant coffee with low fat milk |
| Snack | Muesli bar with chocolate coating | 1 medium pear |
| Dinner | Stir fry: 2 cups stir fried wheat noodles, 100g vegetables (bok choy, cabbage and broccoli), 200g of chicken pieces (skin on), soy, ginger, vinegar, sesame to flavour. 300mL water | Chicken broth (made as per the broth used at breakfast) with 1 cup wheat noodles, bok choy, bean sprouts, spring onions, fresh ginger, garlic, fresh mint, chicken dumplings (3 small), 30-50g tofu. Soy and sesame oil to flavour. 300mL water |
| Snack | Honeydew melon | Honeydew melon |
MALAYSIAN MEAL PLAN
| Meal | Typical Items | Modified Items |
|---|---|---|
| Breakfast | Jatz (10) with choc-hazelnut spread, 1 cup of Just Right cereal with half a cup of full cream milk, 1 cup of Kopi O | Half a cup of oats cooked into porridge with water, half cup of low fat milk and plain cocoa, 1 cup of Kopi O Kosong |
| Snack | 1 cup of Kopi with sweetend condensed milk. | 1 cup of Kopi O Kosong or instant coffee with low fat milk |
| Lunch | 100g BBQ pork belly, half a cup of stir-fried vegetables (cabbage and broccoli) in Kecap manis, 2 cups of steamed rice, Kopi with condensed milk | Stir fry pork loin (50g) with 2 cups of stir-fried vegetables cooked with light extra virgin olive oil with ginger, garlic, chilli and soy, 1 cup of steamed rice (mix of white and brown), 1 cup Kopi O Kosong or instant coffee with low fat milk |
| Snack | Muesli bar with chocolate coating | Orange |
| Dinner | Chicken curry using chicken pieces with skin (3-4 pieces), homemade curry paste and coconut cream, 2 cups of white rice | Chicken curry using skinless chicken thighs and prawns, homemade curry paste using light olive oil, homemade coconut liquid. Served with 1 cup of brown and white rice mix and a salad of shredded cucumber with spring onions, chilli, and lime juice |
| Snack | Magnum ice cream | 5 cherries, half a peach and a handful of raw almonds |
BANGLADESHI MEAL PLAN
| Meal | Typical Items | Modified Items |
|---|---|---|
| Breakfast | Instant coffee with skim milk, 2 cups of biryani (white rice stir-fried in ghee with cinnamon, nutmeg, onion, ginger, and tomatoes), 1 boiled egg | Instant coffee with skim milk, 1 cup of biryani cooked with light extra virgin olive oil instead of ghee, using a mix of white rice and quinoa, and the same spices, 1 boiled egg, Salad of tomato, carrot and cucumber |
| Snack | Medium cappuccino and takeaway hot chips | Skim cappuccino and cup of fruit salad |
| Lunch | 200g spicy roasted lamb with 1 cup of steamed white rice, half a cup of shredded vegetables (cabbage, tomato, radish, carrot) with mayonnaise, 2 roti cooked in ghee, 250 mL apple juice | 50 g spicy lamb (fat removed before cooking and rubbed with olive oil), 1 cup steamed white rice, 2 cups of shredded vegetables (cabbage, tomato, radish, carrot), 1 flat bread cooked in dry pan, 1 cup of chamomile tea |
| Snack | 40g of Cadbury Chocolate | 50g of nuts |
| Dinner | 2 cups of homemade stew (chuck steak cooked in tomato-based sauce with potato, capsicum, peas, carrots, vegetable oil and spices), 100g white fish fried in ghee, 2 cups of white rice. | 2 cups of modified homemade stew (1 lean chicken thigh cooked in tomato-based sauce with olive oil, vegetables (2 cups of capsicum, peas and carrots) and spices, 1 cup white rice and quinoa mix |
| Snack | Homemade brownie with vanilla ice-cream and 1 cup of chamomile tea | 1 orange and 1 cup of chamomile tea |
TRADIE MEAL PLAN
| Meal | Typical Items | Modified Items |
|---|---|---|
| Breakfast | Nil | Greek yoghurt (150g tub) with berries · one Banana |
| Snack | 1 Mars bar · 600mL Coffee chill | Water – sparkling with a hint of fruit |
| Lunch | McDonalds Quarter pounder with cheese · 400mL Coke · Large fries | Bread roll – wholemeal seeded bread roll with avocado, tuna, lettuce, tomato and cucumber · 400mL of sparkling water with a hint of fruit |
| Snack | Coffee chill 600mL | 50g mixed nuts · Water – sparkling with a hint of fruit |
| Dinner | Frozen supreme pizza · Can of beer | 2 x Lebanese bread pesto pizzas (see recipe in this book) · Ready-made salad mix (1/2 plate) spinach, tomato, capsicum, cucumber with added olive oil and balsamic vinegar · Glass of red wine |
| Snack | Nil | Nil |