15 Lunch Ideas for Those with a Fatty Liver Disease

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 (commonly known as fatty liver disease or NAFLD).

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 (including these recipes and a lot more in a book format).

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). A hot soup is a straightforward way to consume a large volume of micronutrients and fiber, which helps create early satiety without a heavy caloric load.

• Prep time: 15 minutes | Cook time: 30 minutes
• Estimated Macros: 140 Calories, 3g Protein, 28g Carbs (6g Fiber), 1g Fat (per portion)

Ingredients:

• 2 pounds (1 kg) baby carrots
• 2 whole peeled onions
• 1 medium celery root, cubed
• 2 small potatoes (cut in cubes)
• 2.5 liters (85 oz) water
• 1 teaspoon ground turmeric, fresh parsley, salt & pepper to taste

Instructions: Place the carrots, onions, celery root, and potatoes into a large pot with the water. Bring to a boil, then reduce heat to a simmer for 25 minutes until the root vegetables are completely tender. Stir in the turmeric, salt, and pepper during the last 5 minutes.

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. 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 wrap for lunch – and I can still keep them low in fat and high in goodies for your health.

• Prep time: 10 minutes | Cook time: 0 minutes
• Estimated Macros: 310 Calories, 34g Protein, 26g Carbs (7g Fiber), 8g Fat

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.

Instructions: In a medium bowl, flake the drained tuna with a fork. Mix in the yogurt, chopped celery, minced onion, red pepper, mashed avocado, and fresh lemon juice until uniform.

Lay your whole-wheat wrap flat and spoon the mixture on it, then place the baby spinach leaves on top. Roll tightly and enjoy – but I recommend it not more often than once per week, due to the high mercury levels in tuna.

Low fat Chicken Wrap

Yup, you can have a healthy, low fat chicken wrap that tastes delicious if tuna is not your thing!

• Prep time: 10 minutes | Cook time: 5 minutes (assuming pre-cooked chicken)
• Estimated Macros: 340 Calories, 38g Protein, 28g Carbs (6g Fiber), 7g Fat

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 (or any homemade sugar-free salsa alternative)

Instructions: Whisk the mustard and yogurt together in a small bowl to create a smooth, tangy dressing. Toss the diced grilled chicken breast, celery, and onion into the dressing until coated.

Arrange the chicken mixture down the center of the wrap. Layer the tomato slices on top, add condiments that you enjoy and roll it up nicely.

You can add more vegetables if you want and combine them as you please (cucumber slices, red peppers, carrots and so on). 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.

• Prep time: 10 minutes | Cook time: 0 minutes
• Estimated Macros: 260 Calories, 6g Protein, 14g Carbs (4g Fiber), 21g Fat

Ingredients:

• 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 (and Apple Cider Vinegar if you wish)

Instructions: Combine the chopped tomato, cucumber, red pepper, and onion in a large salad bowl. Toss the vegetables gently so they mix evenly.

Drizzle the extra virgin olive oil and apple cider vinegar directly over the vegetables. Sprinkle with a sprinkle of salt. Top with the crumbled feta cheese and olives before serving. Feel free to make your own variants keeping the dressing healthy.

Lentil Salad with Eggs

Sometimes I want to shake things up with a heartier salad that keeps you full for longer and adds some extra proteins.

• Prep time: 10 minutes | Cook time: 5 minutes (using pre-cooked lentils)
• Estimated Macros: 320 Calories, 18g Protein, 32g Carbs (9g Fiber), 12g Fat

Ingredients:

• 1/2 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.

• Prep time: 15 minutes | Cook time: 45 minutes
• Estimated Macros: 210 Calories, 6g Protein, 24g Carbs (9g Fiber), 11g Fat

Ingredients:

• One eggplant sliced in half
• Two large onions, chopped
• One chopped red pepper
• A couple of tablespoons of tomato paste (or ½ cup 100% tomato juice)
• A little low-fat cheese (like shredded mozzarella)
• 1 teaspoon extra virgin olive oil

Instructions: Slice an eggplant in half and bake at 350°F (about 175°C) for 30 minutes. Meanwhile, heat the extra virgin olive oil in a non-stick pan over medium heat and sauté the chopped onions and chopped red pepper for about 7 to 8 minutes until softened and slightly sweet.

Note: If cooking without oil, don’t add the EVOO and use water for sauteing.

Stir in the tomato paste or 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 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.

• Prep time: 15 minutes | Cook time: 0 minutes
• Estimated Macros (per serving, recipe makes 4): 190 Calories, 9g Protein, 28g Carbs (8g Fiber), 4g Fat

Ingredients:

• 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

Instructions: Place the chopped kale into a large bowl, drizzle with a touch of the lemon juice and olive oil, and massage the leaves with your hands for 2 minutes to break down the tough fiber.

Mix the black beans, white beans, kidney beans, and optional chopped onion in a bowl with the massaged kale and the rest of the lemon juice. 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, a simple grain bowl offers clean fuel that digests slowly, avoiding the insulin surges that stimulate liver fat storage.

Quinoa gives a nice nutty flavor and adds more protein – and the resulting mix is delicious.

• Prep time: 10 minutes | Cook time: 0 minutes (using pre-cooked quinoa)
• Estimated Macros: 340 Calories, 14g Protein, 52g Carbs (12g Fiber), 8g Fat

Ingredients:

• ½ cup cooked quinoa
• ¼ cup black beans
• ¼ cup corn kernels
• 1 diced red pepper
• ½ chopped onion

Instructions: Spoon the cooked quinoa into the base of a lunch bowl. Arrange the black beans, corn kernels, diced red pepper, and chopped onion over the quinoa.

Drizzle with a light mix of extra virgin olive oil and lime juice to bind the flavors, toss everything together, and enjoy.

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:

• Prep time: 15 minutes | Cook time: 15 minutes
• Estimated Macros: 310 Calories, 36g Protein, 16g Carbs (5g Fiber), 9g Fat

Ingredients:

• 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

Instructions: Grill or cook the chicken breast fillet in a skillet over medium heat until thoroughly cooked. Prepare a big salad base using baby spinach, arugula, or any leafy green mix.

Layer the sliced chicken breast over the greens. Add any optional ingredients like fresh beetroot, shredded carrots, onion, tomatoes, or cabbage.

Optional: dress with a drizzle of extra virgin olive oil and a splash of lemon juice to make the meal even more enjoyable and filling.

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.

• Prep time: 15 minutes | Cook time: 10 minutes
• Estimated Macros: 280 Calories, 24g Protein (when adding lean protein like shrimp/chicken), 12g Carbs (4g Fiber), 14g Fat

Ingredients:

• 3 medium zucchini
• ¼ cup finely chopped cilantro
• 2 crushed garlic cloves
• 3 tablespoons rice vinegar
• 1 tablespoon sesame oil
• Optional: 4 oz wild shrimp or chicken breast for a complete protein balance

Instructions: Spiralize 3 medium zucchini. Heat the sesame oil in a pan over medium heat, adding the crushed garlic and optional protein.

Toss the zucchini noodles into the pan with the cilantro and rice vinegar, warming everything up gently for 2 minutes.

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, but I usually go with the one below.

Ingredients:

• 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
• A squeeze of fresh lemon juice

Instructions: Layer the cooked wild rice or brown rice at the bottom of a wide bowl or pack it into a glass jar.

Arrange the avocado slices, cucumber, red peppers, cherry tomatoes, chickpeas, and shredded cabbage on top of the rice. Scatter a few walnuts over the top for crunch, and finish with a clean squeeze of fresh lemon juice.

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.

• Prep time: 10 minutes | Cook time: 20 minutes
• Estimated Macros: 290 Calories, 12g Protein, 42g Carbs (11g Fiber), 6g Fat

Ingredients:

• 1 cup of cooked chickpeas
• 1 can of diced tomatoes with no added sugar
• A handful of fresh spinach
• One chopped red onion
• 2 crushed garlic cloves
• A pinch of chili powder (adjust to your heat preference)
• 1 tablespoon extra virgin olive oil (or water for sauteing)

Instructions: Heat the extra virgin olive oil (or the water if using it instead of oil) in a non-stick pan over medium heat. Sauté the chopped red onion and crushed garlic for 3 to 4 minutes until translucent.

Pour in the chickpeas and diced tomatoes with their juices. Stir in the chili powder.

Let the mixture simmer on low heat for 10 to 12 minutes so the liquid reduces slightly. Toss in a handful of fresh spinach near the end, letting it simmer until the flavors blend and the spinach wilts completely into the stew.

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 can also be used in a wrap, if you prefer it that way.

• Prep time: 15 minutes | Cook time: 15 minutes
• Estimated Macros: 240 Calories, 28g Protein, 12g Carbs (3g Fiber), 8g Fat

Ingredients:

• 0.45 pounds (200 grams) of ground turkey breast
• Large lettuce leaves (romaine or iceberg)
• Thinly-sliced carrots and chopped spring onions
• 1/2 medium onion, diced
• 1 teaspoon extra virgin olive oil
• Optional toppings: bits of pepper, sesame seeds, a dollop of low-fat yogurt and a bit of mustard

Instructions: Heat the olive oil in a non-stick pan over medium-high heat. Brown the ground turkey breast and diced onions until thoroughly cooked.

Spoon the warm turkey mixture into large lettuce leaves. Top with thinly-sliced carrots, chopped spring onions, and any optional toppings like bits of pepper, sesame seeds, or a dollop of low-fat yogurt and a bit of mustard for extra taste.

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.

• Prep time: 15 minutes | Cook time: 15 minutes
• Estimated Macros: 310 Calories, 36g Protein (when paired with lean protein), 16g Carbs (5g Fiber), 9g Fat

Ingredients:

• Raw cauliflower
• Diced carrots, peas, and onions
• 1 teaspoon extra virgin olive oil
• Low-sodium vegetable broth or water
• Salt and pepper to taste

Instructions: Grate or pulse raw cauliflower into small pieces to create “rice.” Heat the olive oil in a pan over medium heat and sauté the cauliflower rice with a little water or low-sodium vegetable broth.

Stir in the diced carrots, peas, and onions and cook until ready. Season lightly with salt and pepper and enjoy warm.

You can also use it as a side dish with lean protein (like grilled chicken breast or white fish) to form a large portion as a main meal.

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.

• Prep time: 10 minutes | Cook time: 20 minutes
• Estimated Macros: 340 Calories, 34g Protein, 6g Carbs (3g Fiber), 19g Fat

Ingredients:

• A salmon fillet (skin off, ideally)
• Trimed asparagus spears
• 1 teaspoon extra virgin olive oil
• A little salt, pepper, and lemon juice

Instructions: Season a salmon fillet 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.

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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!