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7-day Meal Plan For Fatty Liver

Dealing with fatty liver and need a dietary strategy? Our 7-day meal plan for fatty liver is tailored to support liver health. We'll show you how to create liver-friendly meals and convert them into a practical shopping list. Let's embark on a journey to liver wellness!

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Meal plan grocery list

  • Oatmeal
  • Banana
  • Walnuts
  • Mixed greens
  • Cherry tomatoes
  • Avocado
  • Salmon
  • Broccoli
  • Quinoa
  • Carrots
  • Hummus
  • Greek yogurt
  • Mixed berries
  • Chia seeds
  • Whole grain wrap
  • Turkey
  • Lettuce

  • Cucumber
  • Tofu
  • Mixed vegetables
  • Brown rice
  • Apple
  • Spinach
  • Almond milk
  • Protein powder
  • Lentil soup
  • Whole grain bread
  • Shrimp
  • Kale
  • Almonds
  • Whole grain toast
  • Poached eggs

  • Roasted vegetables
  • Feta cheese
  • Chicken breast
  • Brussels sprouts
  • Sweet potato
  • Cucumber
  • Tzatziki
  • Chia pudding
  • Fresh berries
  • Goat cheese
  • Asparagus
  • Barley
  • Pear
  • Vegan protein shake
  • Tomato sauce
  • Vegan meatballs
  • Butternut squash
  • Cranberries
  • Zucchini
  • Tomatoes
  • Orange

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Meal plan overview

Healthy liver function starts with a healthy diet. This fatty liver meal plan focuses on foods beneficial for liver function, incorporating a balanced mix of nutrients.

The plan is designed to help manage and improve liver health, making it a vital step towards overall wellness. It's a thoughtful approach to eating for liver care.

Foods to eat

  • Leafy Greens: Include spinach, kale, and Swiss chard for antioxidants and fiber.
  • Cruciferous Vegetables: Add broccoli, cauliflower, and Brussels sprouts for liver support.
  • Colorful Vegetables: Include bell peppers, carrots, and beets for a variety of nutrients.
  • Fresh Fruit: Opt for berries, apples, and citrus fruits for antioxidants and fiber.
  • Whole Grains: Choose whole grains like brown rice, whole grain pasta, quinoa, and oats for fiber and nutrients.
  • Lean Proteins: Incorporate sources like skinless chicken, turkey, fish, and plant-based proteins.
  • Healthy Fats: Include avocados, olive oil, and fatty fish for omega-3 fatty acids.
  • Mixed Nuts and Seeds: Opt for almonds, walnuts, chia seeds, and flaxseeds for healthy fats.
  • Plant-Based Proteins: Consider tofu, tempeh, and legumes as plant-based protein sources.
  • Low-Fat Dairy or Dairy Alternatives: Choose low-fat or fat-free options for dairy products.
  • Green Tea: Drink green tea for its potential liver-protective properties.
  • Water: Stay hydrated with plenty of water to support overall liver function.
✅ Tip

Opt for high-fiber foods like whole grains and vegetables to help manage liver health.

Foods not to eat

  • Added Sugars: Minimize intake of sugary beverages, candies, and processed sweets for your blood sugar control.
  • Highly Processed Foods: Limit consumption of processed snacks, fast food, high sugar foods, and pre-packaged meals.
  • Saturated and Trans Fats: Avoid fried foods, fatty cuts of meat, and foods high in saturated and trans fats.
  • High-Sodium Foods: Reduce intake of salty snacks, processed foods, and excessive salt.
  • Alcohol: Eliminate or reduce alcohol consumption to support liver health.
  • Red and Processed Meats: Minimize intake of red meat, deli meats, and processed meats like bacon and sausages.
  • White Bread and Refined Grains: Choose whole grains over refined grains for better liver health.
  • Full-Fat Dairy: Limit full-fat dairy products for lower saturated fat intake.
  • High-Fructose Corn Syrup: Avoid foods and drinks with high-fructose corn syrup.
  • Caffeine and Energy Drinks: Monitor caffeine intake, and avoid excessive energy drinks.
  • Artificial Sweeteners: Limit or avoid foods with artificial sweeteners.

Main benefits

The 7-Day Meal Plan For Fatty Liver is designed to support your liver cells and manage nonalcoholic fatty liver disease as well as alcohol-related liver disease. This meal plan emphasizes foods that promote liver detoxification, such as leafy greens, cruciferous vegetables, and antioxidant-rich fruits. It includes lean proteins, whole grains, and healthy fats to maintain a balanced diet and proper liver fat levels. By reducing the intake of processed foods, added sugars, and saturated fats, this plan helps alleviate stress on the liver, supporting overall liver function and contributing to improved health outcomes.

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🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Managing fatty liver diet involves consuming low-fat, nutrient-dense foods that support liver health. Here are some beneficial alternatives:

  • Replace poached eggs with tofu scramble for a high-protein, liver-friendly breakfast.
  • Instead of feta cheese, try goat cheese, which is lower in fat and easier to digest.
  • Switch brown rice with quinoa to increase your intake of protein and essential nutrients.
  • Use lentils instead of black beans for their higher fiber content and liver-supporting benefits.
  • Substitute salmon with shrimp, which is low in fat and high in protein, beneficial for liver health.

How to budget on this meal plan

To budget the 7-day meal plan for a fatty liver, focus on purchasing whole foods in bulk, like oats, brown rice, and quinoa. Opt for seasonal fruits and vegetables for cost-effectiveness. Consider buying frozen berries and mixed vegetables, which are cheaper and last longer. Incorporate more plant-based proteins like beans and lentils, which are less expensive than meat and fish. Plan meals that use similar ingredients to minimize waste and maximize usage. Look for sales and discounts on items like nuts, seeds, and dairy products. Preparing meals at home rather than opting for pre-packaged options can also significantly cut costs.

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Extra tips

Any healthy snack ideas?

Choose snacks that support liver health and are low in sugar and unhealthy fats:

  • Walnuts or other nuts rich in omega-3
  • Low-fat Greek yogurt with a sprinkle of cinnamon
  • Carrot and celery sticks with hummus
  • Apple slices with a small amount of almond butter
  • Fresh berries or mixed fruit salad
  • Whole grain crackers with avocado
  • Cottage cheese with pineapple
What should I drink on this meal plan?

Manage fatty liver disease by prioritizing beverages that support liver health. Water is essential for flushing out toxins. Green tea, known for its liver-benefiting antioxidants, is a great choice. Coffee, in moderation, can protect against liver disease. Do not drink alcohol as it can stress the liver. Milk thistle tea is also recommended for its liver-protecting properties.

How to get even more nutrients?

For those managing a fatty liver, the diet should focus on cutting down high fat foods and increasing intake of liver-friendly foods. Emphasize lean proteins like fish, poultry, and plant-based options to reduce the fat load on the liver. Include plenty of fiber from fruits, vegetables, and whole grains to aid digestion and weight management. Crucial is the reduction of added sugars and refined carbs, as well as limiting alcohol, which can significantly impact liver health.

Meal plan suggestions

7-Day Meal Plan for Fatty Liver

Day 1

  • Breakfast: Oatmeal with sliced banana and a handful of walnuts
  • Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and avocado
  • Dinner: Baked salmon with steamed broccoli and quinoa
  • Snack: Carrot sticks with hummus

Calories: 1800  Fat: 65g  Carbs: 170g  Protein: 110g

Day 2

  • Breakfast: Greek yogurt with mixed berries and a sprinkle of chia seeds
  • Lunch: Whole grain wrap with turkey, lettuce, and cucumber
  • Dinner: Stir-fried tofu with mixed vegetables and brown rice
  • Snack: An apple

Calories: 1900  Fat: 70g  Carbs: 180g  Protein: 105g

Day 3

  • Breakfast: Smoothie with spinach, almond milk, and a scoop of protein powder
  • Lunch: Lentil soup with a side of whole grain bread
  • Dinner: Grilled shrimp with a quinoa and kale salad
  • Snack: A handful of almonds

Calories: 1800  Fat: 68g  Carbs: 165g  Protein: 110g

Day 4

  • Breakfast: Whole grain toast with avocado and poached eggs
  • Lunch: Quinoa salad with roasted vegetables and feta cheese
  • Dinner: Baked chicken breast with roasted Brussels sprouts and sweet potato
  • Snack: Sliced cucumber with tzatziki

Calories: 1850  Fat: 70g  Carbs: 175g  Protein: 115g

Day 5

  • Breakfast: Chia pudding with almond milk and fresh berries
  • Lunch: Spinach and goat cheese salad with grilled chicken
  • Dinner: Grilled salmon with asparagus and a side of barley
  • Snack: A pear

Calories: 1800  Fat: 65g  Carbs: 170g  Protein: 110g

Day 6

  • Breakfast: Vegan protein shake with almond milk and a banana
  • Lunch: Hummus and vegetable wrap with whole grain tortilla
  • Dinner: Stuffed bell peppers with quinoa, black beans, and corn
  • Snack: Mixed berries

Calories: 1850  Fat: 68g  Carbs: 175g  Protein: 105g

Day 7

  • Breakfast: Overnight oats with almond milk, chia seeds, and apple slices
  • Lunch: Spinach salad with roasted butternut squash, walnuts, and cranberries
  • Dinner: Zucchini noodles with tomato sauce and vegan meatballs
  • Snack: Orange

Calories: 1800  Fat: 67g  Carbs: 170g  Protein: 105g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.