I talked about the general dieting principles for fatty liver in a previous article, but even when you know exactly what to eat and what to avoid, you might still have trouble coming up with fatty liver-friendly lunch ideas or meals in general.
Today, I am here to help by sharing a list of healthy, delicious, easy to prepare lunch ideas that are perfect for those diagnosed with MASLD/NAFLD (the medical terms for fatty liver disease).
I a huge fan of each of the recommendations below, which prove that you can still have a really varied diet even when following an apparently restrictive one to reverse fatty liver.
If you want even more recipes for fatty liver, as well as a well-laid-out plan on how to reverse your condition, check out my favorite program out there – Reverse Your Fatty Liver. Or grab my book, From Fatty Liver to Healthy Liver for my own guide (and plenty of recipes too).
With all these said, let’s check out my 15 go-to lunch ideas for those suffering from fatty liver disease!
Home Made Vegetable Soup
I try to eat soup every day. Sometimes it’s a vegetable-only version; other times it’s chicken soup made with low-fat meat (skin and visible fat removed).
Any low-fat, low-carb soup can be great for lunch or dinner (unfortunately not ramen or anything like that).
Here’s my quick and tasty vegetable soup:
Ingredients:
- 2 pounds (1 kg) baby carrots
- 2 whole peeled onions
- 1 medium celery root
- 2 medium potatoes (cut in cubes)
- 2.5 liters (85 oz) water
- turmeric, fresh parsley, salt & pepper to taste.
Instructions: Boil everything, season with a little salt and turmeric, then top with fresh parsley. Remove the whole onions and the celery root to keep a clean soup or blend everything for a creamier result.
It’s hearty, warming, and easy to store for weekday lunches. Another advantage of soups is that they help you fill up faster and calories/fat gains are minimal especially if you prepare them at home.
You can go crazy and try all sorts of combinations here – sky’s the limit – but remember to keep the fats as low as possible, and don’t overdo it with potatoes, rice (always use brown or black) or pasta.
Low-Fat Tuna Wrap
Many people don’t believe me when I say that I eat a lot of Wraps for lunch – and I can still keep then low in fat and high in goodies for your health.
My personal favorite includes:
- Whole-wheat wrap (or big lettuce leaves if you want fewer carbs)
- 6 oz tuna (packed in water, drained)
- 2 teaspoons low-fat yogurt (this reminds me of mayo in wraps)
- A handful of raw baby spinach
- ½ celery stalk, chopped
- ¼–½ onion, chopped
- Fresh lemon juice
Optional: add other vegetables, like small cuts of red pepper or a bit of avocado for extra healthy fats.
Roll it up and enjoy. This option works well when I’m on the go. Just be mindful of how much tuna you consume weekly, given potential mercury levels.
Low fat Chicken Wrap
Yup, you can have a healthy, low fat chicken wrap that tastes delicious if tuna is not your thing!
Ingredients:
- 1 cup grilled chicken breast (skinless)
- 2 teaspoons low-fat yogurt
- 1/3 cup diced celery
- Tomato slices
- ¼ chopped onion
- 1 tablespoon mustard
- 2 tablespoons sugar-free ketchup
You can add more vegetables if you want and combine them as you please (cucumber slices, red peppers, carrots and so on) and add all the condiments that you enjoy! It’s delicious!
NOTE: You can basically make your own wraps out of anything. Beans are good to mix up in there, avocado slices or guacamole… the options are endless here as long as you use low fat, no sugar, and foods you cook at home instead of wraps brought from the store!
Mediterranean Salad
You can eat salads that combine all sorts of vegetables, so make your own keeping the dressing healthy (basically, just extra virgin olive oil and apple cider vinegar).
Fresh and bright, this is my favorite Mediterranean salad for the warmer months:
- 1 large tomato
- 1 medium cucumber
- ½ red pepper
- ½ onion (or 1–2 spring onions)
- ¼ cup white/feta cheese (use low-fat versions)
- A sprinkle of salt and a drizzle of EVOO
Optional: add several olives for some extra flavor, and some ACV for even more!
Lentil Salad with Eggs
Sometimes I want to shake things up with a heartier salad. Here’s what I need in terms of ingredients:
- 1 cup cooked lentils
- 1 cup fresh baby spinach
- 1 poached egg
- ¼ avocado, chopped
- ½ tomato, chopped
I mash it all together in a terrible-looking but delicious and filling lunch. You can add a slice of whole-wheat bread or some healthy bread alternative, but I usually skip it.
Eggplant Boats
This one might sound fancy and it takes a bit of work, but it’s totally worth it. Here’s how to prepare it:
- Slice an eggplant in half and bake at 350°F (about 175°C) for 30 minutes.
- Meanwhile, chop two large onions and “brown” them in water (we’re cooking without oil). Keep stirring and add more water if it dries.
- Add one chopped red pepper to the onions and cook for 5 more minutes.
- Stir in a couple of tablespoons of tomato paste (or ½ cup 100% tomato juice).
- Scoop the cooked eggplant flesh out, leaving the skins intact, and mix the flesh with the onion-pepper mixture.
- Spoon it all back into the eggplant skins, sprinkle a little low-fat cheese on top, and bake at 400°F (200°C) for 15 more minutes.
Half of an eggplant is a portion – delicious, healthy and hearty.
Three-Bean Salad with Kale
Beans are a great source of protein and fiber, while kale is a must in healthy recipes. This one’s extremely easy to make. Here’s what you need:
- 1 cup black beans
- 1 cup white beans
- 1 cup kidney beans
- 1 cup kale
- Half a lemon squeezed in
- A tiny bit of extra virgin olive oil
- Optional: chopped onion for a bit of a kick
Mix everything in a bowl and enjoy it freshly made. Put the rest in the fridge – you’ll get 4-5 portions out of the amounts above.
Quinoa with Beans
For a different take on beans, I mix:
- ½ cup cooked quinoa
- ¼ cup black beans
- ¼ cup corn kernels
- 1 diced red pepper
- ½ chopped onion
Quinoa gives a nice nutty flavor and adds more protein – and the resulting mix is delicious.
Grilled Chicken Breast with green leaves salad
Another simple staple for me is the recipe below, which is also perfect for taking away to work, for example:
- 0.45 pounds (200 g) chicken breast fillet, grilled or cooked in a skillet without oil
- A big salad of baby spinach and arugula (or any leafy mix)
- Optional: add fresh beetroot (which is great for fatty liver), shredded carrots, onion bits, tomatoes, or cabbage for more nutrients
We’re not adding any dressings though. If you REALLY need something, add just a drizzle of olive oil and a splash of lemon juice.
Sesame Zucchini Noodles
Even though not as filling by its own (making a soup a necessity), this is a recipe you can easily fall in love with. It’s easy to make, but better to be served warm so not ideal for taking at work.
- Spiralize 3 medium zucchini.
- Combine with ¼ cup finely chopped cilantro, 2 crushed garlic cloves, 3 tablespoons rice vinegar, and 1 tablespoon sesame oil.
- Toss everything in a pan and warm it up gently.
If they end up too mushy, you can bake the zucchini noodles in the oven before and mix them with all the ingredients afterwards, then eat ASAP.
Buddha Bowl
These bowls have grown more and more popular and you have hundreds of potential combinations here. As a bonus, they’re easy to mix in a jar and bring to work.
You can layer so many good things in your bowl. Here’s my favorite combination (for one portion):
- 1/4 cups of wild rice or brown rice
- a quarter of an avocado, sliced
- a few slices of cucumber, red peppers, cherry tomatoes
- a few walnuts
- 1/4 cups of chickpeas
- a tiny handful of salad/cabbage/red cabbage
Alternatively, you can opt for a meat-based one, like this:
- A base of brown rice or quinoa
- Chopped tomatoes and cucumbers
- A small handful of Kalamata olives
- Grilled chicken (100 grams)
- Crumbled feta cheese
Feel free to adjust the ingredients to suit your tastes and any additional health goals.
Spicy Chickpea and Spinach Stew
You wouldn’t believe it, but this is one of my go-to comfort meals. It’s tasty, filling, and healthy. Here’s how to do it:
- Sauté one chopped red onion in a splash of water (instead of oil).
- Add 2 crushed garlic cloves, 1 cup of cooked chickpeas, and 1 can of diced tomatoes with no added sugar, and let them cook for a couple of minutes.
- Stir in a pinch of chili powder (adjust to your heat preference), then toss in a handful of fresh spinach near the end.
- Let it simmer until the flavors blend.
Turkey Lettuce Cups
I’m adding one more meat-based option, as it seems I don’t have too many of those on the list. It’s something that can be used in a wrap too, if you prefer it that way. Here’s how to do it:
- Brown 0.45 pounds (200 grams) of ground turkey breast in a non-stick pan with diced onions (in a bit of water).
- Spoon the mixture into large lettuce leaves.
- Top the turkey with thinly-sliced carrots and chopped spring onions. Serve immediately.
You can add various other toppings, like bits of pepper, sesame seeds, or even a dollop of low-fat yogurt and a bit of mustard for extra taste without unhealthy ingredients.
Cauliflower Rice with Mixed Vegetables
This is an excellent swap when you want a side dish that’s lower in carbs but still filling and healthy. You can eat a larger portion as the main meal, too. Here’s how to do it:
- Grate or pulse raw cauliflower into small pieces to create “rice.”
- Sauté it in a pan with water or a little low-sodium vegetable broth.
- Stir in diced carrots, peas, and onions and cook until ready.
- Season lightly with salt and pepper and enjoy warm.
It pairs perfectly with lean protein (like grilled chicken breast or white fish).
Baked Salmon and Asparagus
Healthy fats from salmon can be good for your liver (make sure it’s wild-caught, though), and asparagus adds pairs well, adding a boost of vitamins, minerals and crunch. Here’s how to do it:
- Season a salmon fillet (skin off, ideally) with a little salt, pepper, and lemon juice.
- Lay it on a sheet of foil with trimmed asparagus spears.
- Drizzle everything with a small splash of extra virgin olive oil (go light) and fold the foil into a packet.
- Bake at 400°F (200°C) for about 20 minutes. Sprinkle some extra lemon juice before eating – you can also pair it with a freshly made green leaf salad.
It’s an easy to make dish, yet it feels like a special treat when you’re craving something slightly different from the usual fare.
Pin this for later!
Final words
These ideas prove you don’t have to stick to bland, repetitive meals when it comes to fighting against fatty liver disease.
Focus on low-fat, no added sugar, plenty of veggies, and moderate portion sizes. Feel free to mix and match these suggestions with your own favorite ingredients – just keep an eye on labels and watch for hidden ingredients.
Want more eating suggestions? Check out other articles in the “what to eat for fatty liver” series below:
– Fatty liver Breakfast ideas
– Fatty liver Snack ideas
– Fatty liver Dinner ideas
– Fatty Liver Dessert ideas
– Christmas Menu ideas
Do you have additional healthy options that you like to prepare for lunch? Share them all with us in the comments section below!
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.
I love your recipes. Please share more of them. Especially for snacks.
Thank you,
Jennie
please send more recipes
Corn??? Dairy???
Other doctors have told me to stay away from both of these items because of my fatty liver.
Dairy, being full of antibiotics; and corn, having a very glycemic index should both be avoided according to everything I’ve read.
Fortunately, when it comes to a diet for fatty liver, there are many things that work. If you are comfortable staying away from these foods, it’s no problem. If you are worried about the antibiotics in dairy, go organic. And, with all foods – moderation is the key.
i have a fatty live need recipes k thanks nancy a from moreno valley ca dose some one know some buddy that would like too buy my own 1990’s barbies dolls and beanie babies they up for sales ok have a great day you all knancy a
What kind of wraps do you get? The only good ones with little ingredient lists is RAW Spinach ines on Amazon but they are $10 for 6 of them. Any suggestions?
Marilee, I don’t live in the US so I can’t be very helpful recommending brands, unfortunately. I don’t shy away from flour, though, or corn and from here you can find stuff that doesn’t have any chemicals. Or just replace the wrap itself with something like cabbage leaves or green salad.
You say soup every day?
I’ve been wondering about phó. Too much sodium? I absolutely love the stuff
It wouldn’t be that bad if you made it at home (store bought is totally out of the questions) and kept the noodles to a bare minimum…
Hi , I need a recipe for homemade vegetables soup. To finish off the meal plan, can you get back with as soon as possible, because I need to start the meal plan as soon as possible,
Making a vegetable soup at home is very simple: just boil water and drop in your preferred vegetables (carrots, celery, onions, parsley, red peppers, green beans and even a bit of potatoes) and let them boil until soft and delicious.
Hi, do you have a recipe for homemade vegetables soup on your meal plan for fatty liver. The homemade vegetables soup you have on the fatty meal plan. Can you get back with me as soon as possible, please
Thanks
hey man, any part or production of chikens, cows &… is not at all a healty choice for a fattly liver person, they have a lot of LDL
White, lean meat especially is considered generally safe to have when suffering from a fatty liver.
Are the beans you use homemade or canned?
I am using canned beans – the one that have just beans and brine, no preservatives or anything else. If they are too salty for you, simply rinse them in water prior to using in the salad.
Can this diet reverse a fatty liver over a period of time if followed strictly?
Thank you so much for taking the time to help others who are scared and struggling to overhaul their diet while balancing life. This is extremely helpful. There are recipes I will be putting into my regular family menu for years to come. Thank you again!
My pleasure to be helpful, Jen!