Low Fat Diet Chart

1200 kcal 70 gm protein diet

Early Morning (6.30am)

Ajwain Water/ Methi water / Amla juice

Breakfast (8-8.30am)
Oats porridge / muesli with 200 ml skimmed milk + chopped fruits (No added sugar)
Or
Brown bread vegetable sandwich
Or
Upma/ Poha with vegetable

Mid-morning (10.30-11am)
1 bowl of cut fruits / Fruit juice without sugar

Lunch (1-1.30pm)
Multigrain roti - 2-3 no, dal, mixed veg curry (Include broccoli and greens weekly 3
times) + salad 1 bowl

Afternoon (4.30pm)
Green tea / Tea + Boiled sprouts/ channa - 1 cup

Dinner (7-7.30pm)
Soup (vegetable/ tomato/ chicken; add capsicum and broccoli to the soup) + 1 bowl of
vegetable salad with sprouts/tofu + 1 bowl of low fat curd + 2 eggs OR 2 pieces
grilled chicken OR 75g Meat
Follow a carb free dinner 5 times in a week

Bedtime (10.00pm)
1 cup low fat milk / 1 whole fruit

Dietary Guidelines

Follow a healthy-eating pattern. A healthy-eating pattern and an appropriate calorie

level will help you get the nutrition you need, achieve and maintain a healthy weight.
Balance your food intake with adequate physical activity. Ensure plenty of water intake-
aim for 3-4L/d.

Plenty of fruits and vegetables – Brightly colored, fresh fruits and vegetables are the
best picks on diet. Brightly colored fruit and vegetables are rich in antioxidants that
combat liver inflammation. Fruit and vegetables contain fiber. Include berries, oranges,
grapefruit, papaya, tomatoes, spinach, broccoli, mustard greens and bell peppers.

Whole grains – These complex carbohydrates provide a steady supply of energy, help
stabilize blood sugar levels and are low on the glycemic index. Good choices of whole
grains for a fatty liver include oats, whole wheat, quinoa, barley, brown rice, jowar,
maize, bajra.

Healthy fats – Unsaturated fats and omega 3-fatty acids are good for health. Healthy fats
are found in nuts, seeds, cold-water fish and vegetable oils. Limit fats and oils to 5-
6tsp/day. Avoid trans fats (margarine and reused oils) and restrict saturated fats (animal
fat, lard and ghee).

Protein at every meal – Protein at every meal, especially breakfast, helps balance blood
sugar and insulin levels, reduces sweet cravings and provides the liver with the amino
acids needed to function optimally. Good protein choices include eggs, a protein shake,
nuts, seeds, fish, chicken and lean, lean meat.