If you are suffering from a fatty liver and you’re serious about curing it, eating right is probably the most important thing you have to do.
But reading about the foods to avoid, you might end up thinking that you don’t really have any sort of variety of real options – which is false.
This is why I have decided to share this weekly meal plan for fatty liver disease: to show you that you can still have a varied diet and eat healthy at the same time, in your quest to reverse your fatty liver.
Also, this meal plan will help you with actual dishes and meals – many of this website’s readers have followed it and had great success with it (based on the emails and comments that I have received).
As you will see, there are a ton of things you can prepare and eat and never get bored. You can mix and match them as you please – or only use my fatty liver meal plan as guidance.
I have already shared with you some ideas for the various meals throughout the day – and you will find links to all my recommendations at the bottom of this article, after you go through the weekly meal plan itself – so make sure you read all the way to the end because there’s a real treat waiting for you there.
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Now it’s time to check the actual meal plan for fatty liver. My goal here was to keep it varied, with something new for every dish. However, you can have the same thing two or three days in a row or more often (meal planning and prepping will help you reduce cooking times!)
My fatty liver meal plan is based on just a few main rules (low fat, low sugar/carbs, smaller portions and healthy eating based on the Mediterranean diet I’ve been following) but it might NOT be suitable for those who also suffer from diabetes or have other conditions.
So please take this as general advice from somebody who has reversed their fatty liver, but had no diabetes or other health problems. In other words, don’t take it as medical advice, but more like guidelines on what to eat.
Always discuss it with your doctor, especially if you have other health problems besides a fatty liver, food allergies or any other problems.
I personally ate all the things recommended below (maybe not in the exact order, but that doesn’t matter much) and I had absolutely no problems. Even better, I reversed my fatty liver by eating similar to what this menu plan recommends.
But each person is different, and other things might work better (or taste better) if approached slightly differently.
Remember: I am sharing this fatty liver meal plan for a week not to necessarily follow exactly, but to show you an example on how you can eat healthy and varied foods and still work on reversing that NAFLD/MASLD!
I am sure that it will prove extremely useful to both those who have just been diagnosed, but also those who have been eating healthy for a while and are starting to run out of options.
But I repeat: it’s not all set in stone and you can change things around as you see fit, following the same base rules: low calories, low fat, low carbs. Moderation is key!
Now that we’ve got the basics out of the way, let’s check out the week-long menu plan!
Note: The snacks are not a “must”. If you don’t get very hungry in between meals, you can skip a snack or two as well. But don’t worry if you need them – it took me years to be able to start skipping one or all of them!
Also note: The recipes for these recommended dishes (and more) can be found by following the links at the bottom of this article.
Breakfast: Homemade porridge / oatmeal with blueberries.
1st Snack: Handful of nuts, raw or roasted, not fried in oil (about 1/4 a cup or 40 grams).
Lunch: Mediterranean Salad (tomatoes, cucumbers, bell pepper, onion, olives and olive oil, a bit of white cheese if you can’t do without). I always use salt too and unless you have other health problems, you should too as salt is essential for humans.
2nd Snack: One Banana.
Dinner: Grilled Turkey breast with black rice or brown rice.
Breakfast: Homemade guacamole on toast (2 slices – but only use the best bread for NAFLD with no added sugars or other chemicals)
1st Snack: One large apple.
Lunch: Homemade vegetable soup and quinoa with beans salad
2nd Snack: One cup of low fat yogurt (add 1 whole wheat cracker if not enough, or fruits like blueberries or strawberries).
Dinner: Barley-Stuffed Poblanos/Peppers (cook without oil!)
Breakfast: Chia pudding with your favorite berries.
1st Snack: A cup of homemade popcorn (use no oil/butter!)
Lunch: One Eggplant Boat.
2nd Snack: Two small carrots/carrot sticks.
Dinner: Garlic salmon with vegetables.
Breakfast: Skinny Omelet.
1st Snack: One 100% fruit bar (check my favorite here – affiliate link).
Lunch: Minestrone soup..
2nd Snack: Beetroot & carrot smoothie.
Dinner: Cauliflower Buffalo “wings”.
Breakfast: One apple, sliced, with peanut butter.
1st Snack: Fresh vegetables (try various “sticks” like those in the image below, but don’t use a dip or use low-fat yogurt at most):
Lunch: Three beans salad.
2nd Snack: Handful of nuts and seeds (anything goes, as long as they’re not fried).
Dinner: Low-fat tuna wrap.
Breakfast: Homemade hummus.
1st Snack: One cup of low fat yogurt and berries.
Lunch: Lentil salad with poached eggs and beets salad.
2nd Snack: Carrot sticks.
Dinner: Chicken vegetable skillet.
Breakfast: Toast with ricotta and sundried tomatoes (max two slices).
1st Snack: Date & coconut balls.
Lunch: Grilled chicken fajitas.
2nd Snack: Green smoothie.
Dinner: Spinach quesadillas.
When it comes to what to drink throughout the day, things will be a bit repetitive: water is the only thing that we can allow.
Get sparkling water if you want a bit of a change, or add fresh mint leaves or lemon/lime juice or to the water to change things up.
You can also drink coffee (without sugar or with minimum amounts of it) as well as green tea. But no juices, not even 100% fruit juices. Keep it simple to reverse this condition! You can read more about what to drink with fatty liver here.
Wrapping up
As you can see, I went with different recommendations each day in order to show you that there’s a lot of variety that can be had when dieting to reverse fatty liver disease.
That’s a good thing – because this new “diet” is not something you will follow for a limited amount of time, but a complete and permanent lifestyle change. This 7-day, liver-friendly menu plan will help you get started and better understand how to eat from now on.
I repeat – the main goal of the menu above was to offer an idea and prove that you have plenty of options. It’s not set in stone though, and you can alternate meals as you see fit. You can eat the same breakfast daily, for example, or eat the same thing multiple days in a row. I usually did and still do.
As long as you keep your calories under control (right around your daily required caloric intake) and the food healthy, you’re on the right track!
This means that you can prepare some of these foods (and others) in larger quantities and have them for a couple or a few days or freeze them and use later.
Also, have in mind that this list is under no circumstances complete. There are many, many other things that you can eat and as long as you keep the dishes healthy.
There are many vegetables that you can use more of – fresh or boiled or roasted, you can add more chicken, turkey or fish to your diet and much more.
If you want more ideas for each meal of the day, I have shared more suggestions in the articles below. Check them out and you will have even more options to really add a ton of variety to your daily menu:
I am sure you found this helpful and that it will help you keep up with your diet and healthy eating. It’s your health, it’s your life and as you can see, it’s not as difficult as you might think it is when you first start!
If you want even more recipes for fatty liver, as well as a well laid out plan on how to reverse your fatty liver, make sure to check out my favorite program out there – Reverse Your Fatty Liver.
It is not free, but it is a complete program that will guide you through all the steps that you need to follow to reverse your fatty liver (and it includes over 180 liver-friendly recipes!).
I was diagnosed with a fatty liver back in 2014 and managed to reverse it by mid-2015. Since then, I’ve been studying it, continuously updating my knowledge with the latest scientific findings and practical approaches to give others the help they need to reverse their condition.
My approach to managing fatty liver is holistic, balancing scientifically-backed information with real-life, practical advice based on personal, direct experience.
I am also the admin of the Fatty Liver Support Group on Facebook and the Fatty Liver Subreddit.
Please share this article!
I’m reading this meal plan and there’s nothing in here that I will eat besides chicken and green beans. I find all of this very overwhelming. I don’t even know where to start when I don’t even like most of the food that you’re suggesting. I don’t like the taste, I don’t like the texture.I know I don’t have any interest in it. Ugh ?♀️ I still have NASH and metabolic syndrome. Reply
There are other options as well, but the bottom line is that if you want to reverse this, you will have to start eating things you didn’t eat. Try various combinations and you will find things that work for you. There is no other way than changing old eating habits. Reply
Thanks, I’ve been reading your posts here which are really helpful. I bought the fatty liver program you’re recommending and I want to help others by saying that I haven’t used even one recipe as it’s like a 1970’s recipe book, with recipes that include adding SUGAR and CREAM and not one mention of stuff like QUINOA! I found found the rest useful as all information is very clearly presented and gathered in one place saving you a lot if time and allowing you to kickstart your personal journey very fast and with confidence. Reply
Anna, thanks for letting me know about the recipes with sugar. That’s definitely a big NO. I will double check the program to see what’s happening in the recipes field. It would indeed be very sad to see it recommending poor and unhealthy choices… Reply
I cook without oil by adding water if frying an egg. You can add avocado oil after cooked Reply This is almost how I do it, but I prefer to add extra virgin olive oil instead. Replythank you. finally, names of real foods instead of “watch this video” which you can’t find etc. and if you actually ask a doctor they have no idea what TO eat, just what NOT to eat which seems like everything. it reminds me of when i was 16 and diagnosed with almost every food allergy in the world and no internet back then. i was starving reading labels. i finally made a soup of lean ground beef and all the canned veggies i liked and ate it for two weeks. about four days in i relaxed no longer feeling starved and was able to then find things i could add into my diet without panicking. this site gives lots of ideas. and without the doctors not knowing. when reading this today i figured out i am pretty much doing good. the first thing i did was dropped all sugar and i have a major sweet tooth. but i also have an excellent source of free honey which i love and i simply swapped to honey to the same sweetness as sugar. over the next month i reduced the honey to now am eating all my fruits plain. and that was the next thing. i replaced almost all sweets with fruit. all fruits. i do allow myself one square of 72% cacao chocolate candy now only about 3 times a week. i rotate 7 breakfast combinations so have good breakfasts now. grapes and nuts are my weakness now instead of candy. i live in an independent senior community so have no stove but my water kettle cooks whole wheat noodles and soup and my microwave and excellent toaster oven cook everything else especially salmon and chicken and steamed veggies. i am highly allergic to milk so i use almond milk and yes, even in mashed potatoes though i hang out the butter for spices. spices are the key to interesting eating and warding off boredom. thank you so much for this site. i feel much better about what I’m eating now and am beginning to know i can de-stress from the food anxiety over a fatty liver. Reply
Thanks for sharing your thoughts and experiences and also for the kind words. I am always happy to hear that my work is useful. Reply
Hi Lynn,
I was diagnosed with Fatty Liver around 2021 but did not do anything about it. Now 2024 i still have it and pretty scared of it. I want to reverse it so badly. Thank you for your meal plan. I dont really like beetroot. Is there a substitution? And also is eating raw vegetable is ok? Thanks again. I love that youre passionate and helping other people like me. Reply
Beets are considered a liver superfood, so I highly recommend trying to have at least some, in any way you can (make smoothies with other fruits & vegetables, for example). As for raw vegetables, you can have plenty of those too! It might seem difficult, but trust me that you can do it! Reply
You should not consider the content on this website as a substitute for a trained medical worker’s opinion. I am not a doctor, I am a patient sharing my thoughts and experiences. I do solid research with everything that I share on this blog and having reversed fatty liver myself, this should add extra weight to my words. But always consult your doctor before using any of the tips, diets, supplements or products on the Fatty Liver Diary website.
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