40 Mediterranean Recipes with Under 3.2g Saturated Fat
Liver guidelines advise limiting saturated fat and added sugar. These forty recipes do both and still taste good: breakfasts, seafood, batch-prep chicken, salads, warm stews and dressings, each under 3.2 g saturated fat per serving with USDA-based values. Delivered instantly as a printable PDF e-book with a free bonus online edition.
You are purchasing The Fatty Liver Recipe Book — a downloadable digital publication (50-page printable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
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Recipe values per serving
Eight sample recipes from the book with their USDA-based values. Saturated fat under 3.2 g and no added sugar in all forty recipes.
| Recipe | Category | kcal | Protein g | Sat Fat g | Fiber g |
|---|---|---|---|---|---|
| Spinach, Feta and Tomato Frittata | Breakfast | 193 | 22 | 2.8 | 2 |
| Smoked Salmon and Cucumber Plate with Dill | Breakfast | 170 | 15 | 0.8 | 3 |
| Greek Lentil and Lemon Soup | Lunch | 537 | 35 | 2 | 14 |
| Wild Tuna and White Bean Salad with Parsley | Lunch | 319 | 29 | 1.3 | 8 |
| Baked Lemon Oregano Cod with Green Beans | Dinner | 219 | 27 | 1.2 | 3 |
| Baked Rainbow Trout with Salsa Verde | Dinner | 306 | 32 | 3.1 | 4 |
| Lentil Shepherd’s Pie with Cauliflower Mash | Dinner | 472 | 29 | 1.2 | 16 |
| Classic Lemon and Extra-Virgin Olive Oil Vinaigrette | Small plate | 124 | 0 | 1.9 | 0 |
USDA FoodData Central, SR Legacy. Values per serving, as printed in the book.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, printable tools rather than theoretical filler.
How the recipes work
The rules behind all 40 recipes: under 3.2 g of saturated fat a serving, olive oil as the main fat, plenty of fish and beans, and no added sugar.
Breakfasts
Eight morning recipes: frittata, chia pudding, steel-cut oats, a tofu scramble, eggs on sourdough and more.
Lunches and Dinners
Twelve lunches (soups, salads, bowls and wraps) and fourteen dinners with cod, trout, halibut, salmon, sea bass, chicken and turkey.
Small Plates and Dressings
Six small plates: a lemon and olive oil vinaigrette, tahini drizzle, red pepper and walnut dip, basil pesto, tzatziki and olive tapenade.
Three Steps, a Few Minutes a Day
Pick your recipes
Choose meals from the quick finder, with calories, protein, fiber and tags for every recipe.
Shop with confidence
Every ingredient is a standard grocery staple with no exotic powders or expensive specialty foods.
Cook and enjoy
Follow short instructions, most under 30 minutes, with USDA-based values for every serving.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 50 A4 pages, ready to print or read on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Anyone diagnosed with MASLD/NAFLD who wants everyday meals that fit the guidelines.
- People seeking low-saturated-fat, Mediterranean-style home cooking.
- Cooks who appreciate clear nutritional numbers and simple batch-prep steps.
- It is not medical care for liver disease.
- Not suitable as a low-protein diet for individuals with severe advanced cirrhosis who need a protein limit set by their doctor.
Clinical Evidence & Scientific Grounding
The recipes follow the Mediterranean pattern that the AASLD 2023 Practice Guidance and the EASL-EASD-EASO 2024 guidelines recommend for MASLD: olive oil as the main fat, fish, beans and vegetables, less saturated fat and no added sugar. Every number is computed per ingredient from USDA FoodData Central (SR Legacy).
This cookbook is an educational tool and does not replace personal advice from a dietitian or doctor.
Frequently Asked Questions
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