You probably know, after your fatty liver diagnosis, that you must overhaul your diet to save your liver. And this usually sounds like having to eliminate every tasty food you used to consume.
The good news is that you do not have to sacrifice flavor to heal your body.
I successfully reversed my own fatty liver, and today I will share an example meal plan similar to what I ate to achieve this success.
The main rule was shifting to a strict liver-friendly diet and bringing exercise into my life. But, especially early on, knowing what foods to eat and what to avoid is still not enough.
This 7-day meal plan shows you exactly HOW to eat a varied, delicious diet while actively working to reverse steatotic liver disease. 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).
I need your help to keep this website alive! Consider becoming a Patron to help me achieve that. Thank you!
Note: My goal with this weekly meal plan 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!)
The Basics of My Recommended Meal Plan
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. Consult your physician before starting any new regimen, especially if you manage other conditions.
I personally ate (and still eat) all the foods recommended below and I had absolutely no problems. On the contrary, I managed to reverse my fatty liver and keep it healthy for 10+ years now.
With these in mind, here is the exact 7-day plan. You can follow it precisely or mix and match the days to suit your taste or approach it with slight variations (swapping ingredients with ones you enjoy better, as long as they are still liver-friendly).
I am sure that it will prove extremely useful to both those who have just been diagnosed and those who have been eating healthy for a while and are starting to run out of options.
My Seven Day Meal Plan for Fatty Liver Disease
Note: The snacks below are not a “must”. If you don’t get hungry in between meals, you should skip the snacks. But don’t worry if you need them – it took me years before I was able to skip one or two!
Also note: The recipes for these recommended dishes (and more) can be found by following the links at the bottom of this article.
Monday
Breakfast: 1/2 cup of homemade oatmeal topped with 1/4 cup of fresh blueberries and raspberries.
1st Snack: Handful of nuts, raw or roasted, not fried in oil (about 1/4 a cup or 40 grams).
Lunch: Mediterranean Salad made from 1 chopped tomato, 1/2 cucumber, 1/2 bell pepper, 1 medium red onion, 5 kalamata olives, 1 tablespoon of extra virgin olive oil, and 1 ounce (30 grams) of feta cheese. A pinch of salt is fine unless your doctor has advised sodium restriction.
2nd Snack: 1 medium Banana.
Dinner: 4 ounces (115 grams) of grilled turkey breast served alongside 1/2 cup of cooked black or brown rice.
Tuesday
Breakfast: 1/2 avocado mashed into homemade guacamole, served on 2 slices of whole-wheat bread (only use the best bread for MASLD with no added sugars or other chemicals).
1st Snack: One large apple.
Lunch: 1.5 cups of homemade vegetable soup paired with a side salad of 1/2 cup quinoa and black beans.
2nd Snack: One cup of low fat yogurt (add 1 whole wheat cracker if not enough, or fruits like blueberries or strawberries).
Dinner: 2 poblano peppers stuffed with 1/2 cup of cooked barley and baked without oil.
Wednesday
Breakfast: Chia pudding made with 3 tablespoons of chia seeds, 1/2 cup of low-fat milk, and a handful of mixed berries.
1st Snack: A cup of homemade popcorn (use no oil/butter!)
Lunch: 1 baked eggplant boat stuffed with diced tomatoes, onions, and garlic and a tiny bit of parmesan on top.
2nd Snack: Two medium carrots (cut them into sticks to make them more appealing).
Dinner: 5 ounces (140 grams) of baked salmon seasoned with garlic, served with 1 cup of steamed broccoli and topped with half a lemon’s juice.
Thursday
Breakfast: Skinny Omelet made from 3 egg whites and a handful of spinach.
1st Snack: One 100% fruit bar (check my favorite here – affiliate link).
Lunch: 1.5 cups of hearty minestrone soup.
2nd Snack: 1 glass of freshly blended beetroot and carrot smoothie.
Dinner: 1.5 cups of cauliflower Buffalo “wings”.
Friday
Breakfast: 1 sliced apple served with 2 tablespoons of natural, unsweetened 100% peanut butter.
1st Snack: 1 cup of sliced bell peppers and celery.
Lunch: A three-bean salad made with kidney beans, chickpeas, and white beans, dressed with lemon juice.
2nd Snack: 1/4 cup of raw pumpkin seeds (or baked without added oil).
Dinner: 4 ounces of canned tuna (packed in water) wrapped in a whole-wheat tortilla with lettuce.
Saturday
Breakfast: 1/3 cup of homemade hummus served with cucumber slices.
1st Snack: One cup of low fat yogurt and berries.
Lunch: Lentil salad with poached eggs and a side of beet salad.
2nd Snack: 1 cup of carrot sticks.
Dinner: A chicken skillet featuring 4 ounces of diced chicken breast and 1 cup of mixed vegetables cooked in a non-stick pan.
Sunday
Breakfast: 2 slices of whole-wheat toast topped with 2 tablespoons of ricotta cheese and 2-4 sundried tomatoes.
1st Snack: 2 homemade date and coconut energy balls.
Lunch: Grilled chicken fajitas utilizing 4 ounces of chicken and bell peppers, served without tortillas or added oil.
2nd Snack: 1 glass of green smoothie made with spinach, kale, green apple, and water.
Dinner: Spinach quesadillas made with 2 whole-wheat tortillas and a light sprinkle of low-fat cheese.
Hydration Tips for Each Day
When it comes to what to drink throughout the day, things will be a bit repetitive: water is the primary hydration source.
You can easily upgrade plain water by adding fresh mint leaves or a squeeze of fresh lime juice, or drink sparkling water for some added variety.
Black coffee and green tea are also good choices, as both have been clinically shown to support liver function.
But no juices, not even 100% fruit juices, sodas, or sweetened drinks. You can read more about what to drink with fatty liver here.
Wrapping up
I intentionally offered different options each day to show you that there’s a lot of variety you can have, even when dieting to reverse your 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.
As long as you keep your calories under control (right around your daily required caloric intake for your ideal weight) and the food is healthy, you’re on the right track!
This means that you can prepare these meals in bulk and freeze them for busy workdays or have the same thing for a few days in a row.
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:
- – Breakfast Ideas for fatty liver disease.
- – Lunch Ideas for fatty liver disease.
- – Dinner Ideas for fatty liver disease.
- – Snack Ideas for fatty liver disease.
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!).
Or, if you want to know exactly what I did to reverse my condition, check out the book I wrote, From Fatty Liver to Healthy Liver (affiliate link too).
I was diagnosed with fatty liver in 2014 and successfully reversed it by mid-2015 using a natural diet and lifestyle changes. Since then, I’ve dedicated over a decade to researching this condition and helping others navigate their own recovery. I am the author of ‘From Fatty Liver to Healthy Liver’ and the founder of this community. My goal is to translate complex medical studies into practical, real-world advice that actually works, combined with my personal experience on the matter.
Thank you! Really great meal plan!
Happy to hear that it’s useful.
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.
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.
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.
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…
I cook without oil by adding water if frying an egg. You can add avocado oil after cooked
This is almost how I do it, but I prefer to add extra virgin olive oil instead.
thank 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.
Thanks for sharing your thoughts and experiences and also for the kind words. I am always happy to hear that my work is useful.
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.
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!
I can’t find the recipes for the anything but the breakfast stuff. It’s like the links won’t work.
Sorry about that, Lacey! I fixed the links now, double-checked and they are working as they should. Thanks for letting me know!