7 Day NASH Plant-Based Meal Plan

Clarity in Nutrition, Confidence in Health

The NASH diet or Nonalcoholic Fatty Liver Disease (NAFLD) is a meal plan that is high in fiber, low in saturated fats, and contains no trans fat. This meal plan is vegan-friendly that incorporates lots of fiber, potassium, and healthy fatty acids such as monounsaturated and polyunsaturated.  

Replacing saturated fats and trans fats in your diet with monounsaturated fats and polyunsaturated fats, especially omega-3 fatty acids, may reduce your chance of heart disease if you have NAFLD. You can read more about the different types of fats here.

This meal plan also includes: 

  • low glycemic foods such as fruits, vegetables, and whole grains - These foods affect your blood glucose less than high-glycemic-index foods, such as white bread, white rice, and potatoes.
  • no added sugars 

When following this program, it is also important to avoid heavy alcohol use which can damage your liver. For men, experts define heavy alcohol use as more than 4 drinks per day or more than 14 drinks per week. For women, heavy alcohol use is more than 3 drinks per day or more than 7 drinks per week.




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Jordan Coughlin
Jordan Coughlin
MSc, NNCP

Jordan Coughlin is a CANNP certified Nutritionist and certified Personal Trainer from the North West of England. Now promoting health and well-being through effective training and nutrition  in Toronto, where he has been coaching since March 2019. 

Jordan received a Master's of Science in Human Nutrition from the University of Chester, and a Bachelors of Science in Pharmacology from the University of Liverpool. He is a registered Nutritionist and holds a membership in the Canadian Association of Natural Nutritional Practitioners. 

Before his postgraduate studies in Chester, he spent 3 years traveling south east Asia, Australia and New Zealand. His research interests include the health-promoting properties of phytochemicals, the role of plant-based diets in preventing chronic diseases, and the disease-preventing properties of herbs and spices. His hobbies include martial arts, travel, hiking, and climbing.


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