Told You Have a Fatty Liver? Here Is the Kitchen Plan
What the liver guidelines actually suggest, turned into a plan: your 5% and 10% weight goals worked out, fat swaps and ten common drinks with their numbers, your daily free-sugar limit, a 4-week drinks log and 12-week alcohol and activity logs that add themselves up, two sample weeks, 10 recipes and a results record to bring to your doctor. No teas, no supplements. Delivered instantly as a 41-page fillable PDF e-book, with a free bonus online edition.
You are purchasing The Liver-Friendly Eating Kit — a downloadable digital publication (41-page fillable 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.
See the Actual Pages
These are real pages from the 41-page e-book (the free online edition has the same content). Tap any page to see it full size.
Fat swaps, gram by gram
Six rows of the swap table, as printed in the kit. Saturated fat per portion.
| Instead of | Portion | Sat fat g | Try | Portion | Sat fat g |
|---|---|---|---|---|---|
| Butter | 1 tbsp | 7.2 | Extra-virgin olive oil | 1 tbsp | 1.9 |
| Heavy cream | 2 tbsp | 6.9 | Nonfat Greek yogurt | 2 tbsp | 0.0 |
| Ground beef, 80% lean, cooked | 3 oz | 5.7 | Chicken breast, roasted | 3 oz | 0.9 |
| Cheddar cheese | 1 oz | 5.3 | Feta cheese | 1 oz | 3.7 |
| Bacon, cooked | 2 slices | 2.3 | Smoked salmon | 1 oz | 0.3 |
| Cream cheese | 2 tbsp | 6.1 | Hummus | 2 tbsp | 0.8 |
USDA FoodData Central, SR Legacy.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Your numbers
What MASLD means in plain words, your 5%, 7% and 10% weight goals worked out, a 12-week weight and waist record, and a results record for ALT, AST, FIB-4 and more, with no ranges: your doctor reads them.
The plate and the fat swaps
The Mediterranean pattern the guidelines recommend, six fat swaps with their saturated fat, 38 foods with USDA numbers, and notes on coffee, protein, fiber and salt.
Drinks, alcohol and activity
The sugar in ten common drinks, your daily free-sugar limit, a 4-week drinks log, what the guidelines say about alcohol, and 12-week alcohol and activity logs that count for you.
The kitchen and your doctor
A 90-minute Sunday session, two sample weeks, a grocery list by aisle, 10 recipes with photos, questions for your next visit and straight answers to common questions.
Three Steps, a Few Minutes a Day
Know your numbers
Enter your weight to see your 5% and 10% goals, and copy your results into the record.
Swap the fat and the drinks
Build the plate around vegetables, beans, fish and olive oil, and log four weeks of drinks against your sugar limit.
Bring it to your doctor
Take the results record, the logs and your ticked questions to your next visit.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 41 A4 pages, ready to print or fill in 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?
- Adults told they have a fatty liver (MASLD) or raised liver tests.
- Anyone who wants guideline-based kitchen steps instead of fads or extreme diets.
- People who want to keep their numbers and logs in one place for their doctor.
- It is not medical care, and it never replaces your doctor or liver specialist.
- If you have yellow skin or eyes, new swelling of the belly or legs, or vomit blood, get medical care now.
- It does not cover medicines; do not stop or change them without your doctor.
Clinical Evidence & Scientific Grounding
The weight goals, alcohol advice and activity targets follow the AASLD 2023 Practice Guidance (Rinella et al., Hepatology 2023) and the EASL-EASD-EASO 2024 guidelines on MASLD (J Hepatol 2024). The free-sugar limit follows the WHO 2015 sugars guideline. Every food, drink, swap and recipe number comes from USDA FoodData Central (SR Legacy), with the FDC ID recorded for each food.
This publication is an educational and organizational tool. It does not diagnose, read test results or replace medical advice.
Want a Free Printable Quick-Start?
Foods to build meals on if you have a fatty liver (MASLD): 38 foods with their USDA numbers, the foods and drinks the guidelines suggest limiting, the sugar in common drinks, a 7-day drink swap and questions for your doctor.
Frequently Asked Questions
Ready to Bring Structure to Your Health?
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