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.

A bowl of creamy savoury congee topped with slivered almonds.

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

Bowl of fragrant chicken curry with potatoes and green beans in a rich spiced sauce, garnished with fresh coriander.

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. 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 A handful of raw almonds

Bowl of Bangladeshi-inspired beef and vegetable stew with carrots, peas, and capsicum in a rich tomato gravy, served with a fluffy rice and quinoa mix, garnished with fresh herbs.

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 Takeaway hot chips	Skim cappuccino 1 cup of fruit salad
Lunch	200g spicy roasted lamb 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 2 cups of vegetables ( capsicum, peas and carrots) and spices 1 cup white rice and quinoa mix
Snack	Homemade brownie with vanilla ice-cream 1 cup of chamomile tea	1 orange 1 cup of chamomile tea

A freshly baked pesto pizza made on a lebanese flat bread base, topped with bocconcini, cherry tomatoes, and fresh basil leaves on a wooden board.

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