Generally, people who are suffering from a fatty liver and want to get really serious about curing it, might pretty soon consider that they run out of options when it comes to what to eat.
And this is why I have decided to share this weekly meal plan for fatty liver: 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.
The truth is that even for those who are on a really strict diet for their condition, there are a ton of things you can prepare and eat and never get bored. The most difficult part is – and I know it well – deciding if a food is safe to eat or not.
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.
My fatty liver meal plan is based on 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. In other words, don’t take it as medical advice, but more like guidelines.
The truth is that I ate all the things that I am recommending below – maybe even exactly in the same order – and I had absolutely no problem with this. But each person is different, and other things might work better (or taste better).
However, I am sharing this fatty liver meal plan for a week not for you to necessarily follow exactly, but to show you an example on how you can eat healthy and varied and still work on reversing that NAFLD!
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.
Now that we’ve cleared that out, let’s check out below my meal plan for a week for those who have NAFLD / fatty liver!
Please note: I always ate following a similar schedule to the one below. But now, about 5 years since being diagnosed and 4 years after reversing my fatty liver, I am starting to skip the snacks and only focus on the 3 main meals.
So if you don’t go insanely hungry, you can skip a snack or two as well. And make it your goal to eventually eliminate them: it took me 5 years to be able to get here, so consider it as a marathon!
Breakfast: Homemade healthy porridge / oatmeal with blueberries (don’t add any sugar or toppings, just the oatmeal, low fat milk and blueberries!)
1st Snack: Handfull of nuts, raw or roasted, not fried in oil (about 1/4 a cup)
Lunch: Mediterranean Salad
2nd Snack: One Banana
Dinner: Brown rice with grilled Turkey breast
Breakfast: Homemade guacamole on toast (2 slices – but only use whole wheat flour with no added sugars or other chemicals)
1st Snack: Two medium sized, organic apples
Lunch: Homemade vegetable soup and quinoa with beans salad
2nd Snack: One cup of low fat yogurt (add 1 whole wheat crackers if not enough)
Dinner: Barley-Stuffed Poblanos/Peppers (cook without oil!)
Breakfast: Chia pudding with berries and half a tablespoon honey
1st Snack: A cup of homemade popcorn (use no oil/butter!)
Lunch: One Eggplant Boat, Homemade
2nd Snack: A bowl of fresh fruits (raspberries, strawberries, apricots… whatever you have)
Dinner: Cilantro Lime Grilled Tofu Skewers
Breakfast: Skinny Omelette (check out my breakfast ideas article for recipe – and recipes for most of the things on this menu)
1st Snack: One Chia Bar (check my favorite here)
Lunch: Lentil Salad with Poached Eggs
2nd Snack: One cup of Beets Smoothie
Dinner: Big slice of grilled or oven-baked (with no oil) wild salmon, the size of one adult’s hand, with leafy greens salad. Or you can use your favorite fish instead.
Breakfast: Large portion of low fat yogurt with berries or other fresh/frozen fruits
1st Snack: Fresh vegetables (try two carrots or two cucumbers, raw)
Lunch: Low fat Chicken Wrap (go even healthier and use lettuce instead of a flour wrap)
2nd Snack: Handful of nuts and seeds (anything goes, as long as they’re not fried)
Dinner: Mixed salad (add vegetables like tomatoes, cucumbers, red onions, peppers, avocado and mix them together with a dash of extravirgin olive oil)
Breakfast: Fresh fruits and seeds (one banana and a cup of berries OR two apples and a bit of roasted nuts)
1st Snack: Graham or rye crackers, a handful
Lunch: Homemade vegetable soup and one Low fat Tuna Wrap
2nd Snack: One cup of low fat yogurt and berries
Dinner: Three beans & kale salad
Breakfast: Low fat cottage cheese spread on toast (two slices)
1st Snack: Two apples or two oranges or something similar
Lunch: Green beans stew
2nd Snack: A cup of fresh vegetables or boiled cauliflower puree
Dinner: Green beans with roasted chicken breast
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 slices to the water to change things up.
You can also drink coffee (without sugar or with minimum amounts of it). And make sure to pin this for later:
And this would be an example of a weekly menu for reversing fatty liver. As you can see, I went with different recommendations each day in order to show you that there’s a lot of variety that you can achieve.
Of course, 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:
Hopefully I managed to reach my main goal: that of showing you that fortunately a fatty liver isn’t insanely restrictive when it comes to things you can eat. You can still have a lot of variety!
Also, if you’re just starting up with your diet and healthy eating for the liver – or if you were starting to run out of ideas of things to prepare for your daily meals, this article will hopefully give you some nice ideas – and then you have four more for additional dishes and recipes.
Hopefully you found this helpful and you will keep it 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!