7-Day Choline Restoration Plan
Protocol Objectives
Egg Yolks
The yolk contains almost all the choline in an egg. Eat the whole egg.
Liver
Beef liver is the densest source of choline available.
Fish & Poultry
Salmon and chicken breast provide moderate, steady amounts.
Cruciferous
Broccoli and cauliflower are the best plant-based sources.
Day 1 Egg Loading
Breakfast
3 Eggs (Whole)
300-400mg Choline.
Lunch
Cobb Salad
Hard boiled eggs.
Dinner
Quiche
Egg based dinner.
Day 2 Liver Day
Breakfast
Toast
Light start.
Lunch
Liver & Onions
Highest source.
Dinner
Roast Chicken
Standard protein.
Day 3 Salmon
Breakfast
Smoked Salmon
Fish source.
Lunch
Salmon Burger
Patty.
Dinner
Grilled Salmon
Fillet.
Day 4 Cruciferous
Breakfast
Broccoli Frittata
Eggs + Broccoli.
Lunch
Cauliflower Soup
Veggie source.
Dinner
Beef & Broccoli
Meat + Veg.
Day 5 Chicken
Breakfast
Chicken Sausage
Poultry source.
Lunch
Chicken Salad
Breast meat.
Dinner
Roast Turkey
Similar profile.
Day 6 Plant Day
Breakfast
Tofu Scramble
Soy lecithin has choline.
Lunch
Quinoa Bowl
Whole grain.
Dinner
Mushroom Stroganoff
Fungi source.
Day 7 Maintenance
Breakfast
2 Eggs
Daily minimum.
Lunch
Tuna Salad
Fish.
Dinner
Steak
Red meat.
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Fatty Liver
Choline is required to export fat from the liver (VLDL). Deficiency is a primary cause of Non-Alcoholic Fatty Liver Disease (NAFLD).
Scientific References:
1. Zeisel, S. H., & da Costa, K. A. (2009). 'Choline: an essential nutrient for public health.' Nutrition Reviews.
1. Zeisel, S. H., & da Costa, K. A. (2009). 'Choline: an essential nutrient for public health.' Nutrition Reviews.