Daily Gilbert’s-Safe Workout & Food Checklist

Gentle, liver-friendly daily plan to support recovery and gradual stomach flattening. Tick boxes as you go.

🧘‍♂️ Daily Workout Checklist

Morning 5 min diaphragmatic breathing (lie on back) 10–15 min easy walk or light stretch

If pain increases, stop and rest. Hydrate before and after.

Midday / Afternoon 10–20 min walk after lunch (aids digestion)

Optional light core (pick 2–3)

Pelvic tilts (2×10) Leg slides (2×10 each) Cat–cow (2×10) Seated torso twists (1×20)

Evening 10–15 min relaxed walk after dinner 5 min gentle stretch or yoga (focus on torso & hips)

Rest reminders Skip exercise if pain increases Drink water before/after every session

If symptoms flare (yellowing, severe fatigue), rest fully and contact your clinician.

Walking targets

Hydration 8–10 glasses (≈2.5–3 L) of water Add lemon, cucumber, or mint to water

Sip regularly — avoid long fasting periods.

Breakfast Whole grain (oats or whole-grain toast) Fruit (banana, berries, apple) Protein (boiled egg, yogurt, or nut butter)

Lunch Lean protein (chicken, fish, beans, tofu) Complex carb (brown rice, quinoa, sweet potato) Vegetables (steamed or raw)

Snack Fruit, smoothie, or small handful of nuts Keep portions small & balanced

Dinner Light protein (salmon, lentils, soup) Cooked vegetables Small portion of grain or potato

Avoid / Limit Alcohol (avoid) Fried, processed, or high-sugar foods Skipping meals / extreme calorie deficits

Optional (check with doc) 1 cup green tea or milk-thistle / dandelion tea Light multivitamin or B-complex if advised

Only use supplements after clinician approval.

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