Meal Planning Without Losing Your Mind

(a.k.a. How to Stop Staring into the Fridge Like It Has Answers)
Meal planning sounds like the domain of people who own label makers and alphabetize their spices. But for liver health, it’s just about having a plan so you don’t end up eating whatever’s fastest, which is usually the worst choice.

Start with a Simple Template

Breakfast: Protein + fibre + healthy fat (Example: oatmeal with berries and a sprinkle of nuts)

Lunch: Lean protein + veggies + whole grain (Example: grilled chicken salad with quinoa)

Dinner: Fish or poultry + roasted or steamed veg + small portion of carbs (Example: baked salmon, broccoli, and sweet potato)

Build Around Your Favourites

If you love Mediterranean food, stick to that style. If you like soups, make big batches. The point is to make your plan something you’ll actually eat.

Use Theme Nights

Meatless Monday
Fish Friday
Soup & Salad Wednesday

It takes the guesswork out of at least part of your week.

Prep Once, Eat Twice

Chop veggies for two meals at once. Grill extra chicken for tomorrow’s lunch. Cook enough rice to serve in multiple dishes.

Meal planning doesn’t have to be complicated – it’s about reducing the “what’s for dinner” panic that leads to bad choices.

2025 – liverfriendly.org