It can be overwhelming to find out that you’ve been diagnosed with fatty liver disease. You’re probably already worrying about what to eat and what to avoid. That’s why we’ve created free 7-day fatty liver diet plan, along with some tips, tricks.

In addition to the meal plan itself, we’ve also put together some lists of breakfast, snacks, lunch and dinner you can eat on a fatty liver diet plan. Feel free to jump ahead to this section on what fatty liver is, and what you can expect when following a healthy diet for fatty liver diseases.

Please also take note, while the information provided in this fatty liver diet plan is intended to support liver health and manage fatty liver disease, it is not a substitute for medical advice, diagnosis, or treatment. Individual nutritional needs and medical conditions vary, and it’s important to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions or are taking medications.

7-Day Diet Plan for Fatty Liver

Day 1 1059 Kcal

With most meal plans, day 1 is meal prep day. This means, most of the meals you prepare today are repeated throughout the week.

You can choose to prepare your breakfast and snack meals in advance, together with the meals you’ll be eating today. If you do it this way, you need around 3 hours allotted for preparation and cooking. It seems like a lot but it’ll pay off during the rest of the week!

Remember, look at the this table to to find out which recipes you’ll need to prepare multiple servings of. If you’re short on time, you can choose to skip pre-making the smoothie and the chia pudding.

To complete a 1600-kcal recommendation: 

For dinner, pair your healthy baked salmon with some Southwestern Black Bean, Quinoa and Mango Salad. This is helps add fiber to your diet!

96% Avocado Toast
Avocado Toast
Breakfast
Carolina Little
Carolina Little
95% Healthy Pumpkin Muffins
Healthy Pumpkin Muffins
Snacks
cookieandkate.com
cookieandkate.com
92% Best Easy Healthy Baked Salmon
Best Easy Healthy Baked Salmon
Dinner
lecremedelacrumb.com
lecremedelacrumb.com
Day 2 1635 Kcal

Day 2 is another meal prep day, so you can prepare your lunch and dinner meals for the whole week in advance. You’ll need about 3-4 hours to prepare all of the meals simultaneously, but remember that you’ll be saving time throughout the week if you choose to do it this way.

Remember, to look at the this table to know which recipes can be meal prepped in advance.

For the vegetable and fruit salads, lunch wrap, and lettuce wraps, you can prepare the main ingredients, and wash and prepare the fruits and vegetables in advance but assemble them on the day of the meal.

82% Carrot Cake Overnight Oats
Carrot Cake Overnight Oats
Breakfast
forksoverknives.com
forksoverknives.com
50% Easy Blueberry Chia Pudding
Easy Blueberry Chia Pudding
Snacks
cookathomemom.com
cookathomemom.com
90% Creamy Cajun Chicken Pasta
Creamy Cajun Chicken Pasta
Dinner
Lumkilembeje@gmail .com
Lumkilembeje@gmail .com
Day 3 1476 Kcal

If you’ve already prepared (hopefully!) these meals for day 3, then you won’t need to cook anymore, but instead reheat them from their food containers. What a time saver, right?

To complete a 1600-kcal recommendation: 

For dinner, pair your healthy baked salmon with some Southwestern Black Bean, Quinoa and Mango Salad. This helps add fiber to your diet!

62% Oat Flour Pancakes
Oat Flour Pancakes
Breakfast
organicallyaddison.com
organicallyaddison.com
95% Healthy Pumpkin Muffins
Healthy Pumpkin Muffins
Snacks
cookieandkate.com
cookieandkate.com
Day 4 1479 Kcal

Day 4 is also a time for you to rest from meal preparation and cooking. Today, you just reheat meals from their container.

To complete a 1600-kcal recommendation: 

For dinner, you’ll be pairing your Southwestern Black Bean, Quinoa and Mango Salad with some Best Easy Healthy Baked Salmon.

 

82% Carrot Cake Overnight Oats
Carrot Cake Overnight Oats
Breakfast
forksoverknives.com
forksoverknives.com
100% Healthy Lunch Wraps
Healthy Lunch Wraps
Lunch
loveandlemons.com
loveandlemons.com
70% Easy + Crispy Air Fryer Zucchini Recipe
Easy + Crispy Air Fryer Zucchini Recipe
Snacks
moonandspoonandyum.com
moonandspoonandyum.com
Day 5 1360 Kcal

To complete a 1600-kcal recommendation: 

For day 5, on top of reheating your meals, you’ll be pairing your lunch with some Black Bean Salad with Corn & Avocado. To do this, you’ll need about 15 minutes to prepare and assemble  – if you haven’t already from day 2

94% Spinach and tomato shakshuka (low sodium low carb)
Spinach and tomato shakshuka (low sodium low carb)
Breakfast
Jackie Z goes low carb & low sodium
Jackie Z goes low carb & low sodium
95% Healthy Pumpkin Muffins
Healthy Pumpkin Muffins
Snacks
cookieandkate.com
cookieandkate.com
90% Creamy Cajun Chicken Pasta
Creamy Cajun Chicken Pasta
Dinner
Lumkilembeje@gmail .com
Lumkilembeje@gmail .com
Day 6 1614 Kcal

For day 6, you’re scheduled for another lunch wrap. On the day, you’ll just need to assemble it. But if you haven’t meal prepped it, you’ll need around 30 minutes to prepare everything from scratch.

62% Oat Flour Pancakes
Oat Flour Pancakes
Breakfast
organicallyaddison.com
organicallyaddison.com
100% Healthy Lunch Wraps
Healthy Lunch Wraps
Lunch
loveandlemons.com
loveandlemons.com
70% Easy + Crispy Air Fryer Zucchini Recipe
Easy + Crispy Air Fryer Zucchini Recipe
Snacks
moonandspoonandyum.com
moonandspoonandyum.com
Day 7 1323 Kcal

It’s the last day of your meal plan, so if you’ve done your meal prep all you need to do is put together your smoothie and the Easy Fruit Salad Recipe for lunch. That will take you about 15-20 minutes to finish.

Also, if you don’t feel like making the Easy Fruit Salad Recipe as a dessert for your lunch, you can choose to make this as your AM snack and the smoothie as your PM snack.

94% Spinach and tomato shakshuka (low sodium low carb)
Spinach and tomato shakshuka (low sodium low carb)
Breakfast
Jackie Z goes low carb & low sodium
Jackie Z goes low carb & low sodium
88% Healthy Chicken Pasta
Healthy Chicken Pasta
Lunch
Lumkilembeje@gmail .com
Lumkilembeje@gmail .com
100% Blueberry Smoothie
Blueberry Smoothie
Snacks
cookwithnabeela.com
cookwithnabeela.com

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Ingredient and Cooking Tips

This fatty liver diet plan has similar recipes and uses leftovers throughout the week. That’s because we want you to know that you can easily save time, money, and energy with careful meal planning! And you’ll be limiting food waste too.

Here are some additional meal planning tips to help you out:

  • Start planning your grocery list on Friday and Saturday, and do shopping during the weekend.
  • While preparing in advance, you can choose to pre-cut and cook your vegetables too.
  • Try cooking methods that minimize added fats and promote heart health, such as grilling, air frying, baking, steaming, roasting, and sautéing with minimal oil. These methods help retain the natural flavors of foods without adding excess calories or unhealthy fats.
  • As you’ve noticed in the fatty liver meal plan above, we’ve made a conscious effort to add veggies and other fiber sources like whole grains and fruits to your meal plan. Soluble fiber can help control your bad cholesterol and blood glucose levels.
  • Opt for lean cuts of meat like skinless poultry, as well as low-fat dairy products. Try to limit ultra-processed meats like sausages, fast-food burgers, fried foods and commercially baked goods, which often contain unhealthy fats.

Below is a quick overview of the recipes that are repeated during the fatty liver diet plan:

RecipesNumber of servings to prepareDay and meal planned
Carrot Cake Overnight Oats2 servingsBreakfast, Day 2 and 4
Oat Flour Pancakes2 servingsBreakfast, Day 3 and 6
Spinach and tomato shakshuka2 servingsBreakfast, Day 5 and 7
Chopped Southwest Salad with Chipotle2 servingsLunch, Day 1 and 3
Healthy Lunch Wraps3 servingsLunch Day 4 and 6
Healthy Pumpkin Muffins3 servingsSnacks Day 1, 3, and 5
Easy + Crispy Air Fryer Zucchini Recipe2 servingsSnacks Day 4, and 6
Best Easy Healthy Baked Salmon2 servingsDinner Day 1 and 4
Southwestern Black Bean, Quinoa and Mango Salad2 servingsDinner Day 1 and 4
Creamy Cajun Chicken Pasta2 servingsDinner Day 2 and 5
One-Pan Roasted Chicken, Broccoli2 servingsDinner Day 3 and 6

Some food safety reminders

This meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:

  • Start with clean hands and surfaces.
  • Use separate utensils, cutting boards, and cooking equipment if needed
  • Use fresh ingredients and check expiration dates.
  • Keep raw and cooked foods separate.
  • Cook foods thoroughly and cool them quickly.
  • Store meals in airtight containers with labels and dates.
  • Thaw safely in the refrigerator, under cold water, or in the microwave.
  • Reheat to 165°F (74°C) before eating.
  • Use or discard leftovers within a safe time frame.
  • Trust your senses – if it smells off, looks odd, or has mold, discard it.

What is Fatty Liver Disease?

Fatty liver disease or hepatic steatosis is when excess fats build-up in your liver which can cause inflammation in the long run and may lead to serious complications.

If you want to read more about fatty liver disease, click here. You can also look into the two classifications of fatty liver disease which are Non-alcoholic fatty liver disease (NAFLD) and Nonalcoholic steatohepatitis (NASH).

What is the best diet for a fatty liver?

There’s is no specific diet label for when it comes to managing fatty liver disease. We shouldn’t also aim to eliminate food groups. Instead try to remember these principles:

  1. Balance your macronutrients (carbs, fat and protein)
  2. Focus on the quality and variety in each food group.
  3. Increase your fiber intake from fruit, vegetables, whole grains and beans and legumes.
  4. Limit saturated fat in your diet, and focus more on healthy fats.
  5. Limit added sugars and refined carbohydrates in your diet.
  6. Reduce your sodium intake by limiting processed foods, reading food labels and using more of herbs and spices.
  7. Limit your alcohol intake or avoid it altogether.
  8. Stay properly hydrated.
  9. Be mindful of your portion sizes.

To give you an idea of how to apply these tips to your meals, you can check out our food swap ideas for each meal!

Breakfast and Snack Ideas for Fatty Liver: Eat This, Not That

Instead of choosing:Swap to
Refined grains, frosted and sweetened cereals and sweetened cereal barsNo-sugar added muesli
Whole wheat cereal
Recipes:
Breakfast Banana Bars
No-Bake Peanut Butter Energy Balls
Egg Porridge – High Protein & Healthy
Pastries such as muffins, croissants, doughnuts, cinnamon rolls, pastry filled creamWhole grain bread (wheat bread, rye bread, spelt bread, multigrain breads)
Recipes:
Healthy Chocolate Banana Bread
Healthy Lemon Blueberry Bread
Sweetened yogurt, and puddingSugar-free jelly
Reduced sugar, no-added sugar or sugar-free yogurts, greek yogurt, plain yogurt with added nuts, and fruits
Recipe ideas:
Easy Blueberry Chia Pudding
Healthy Yogurt Parfait Popsicles
5-Minute Healthy Peach Frozen Yogurt

Beverage Ideas for Fatty Liver

Instead ofSwap to
Sugar-sweetened fruit juices, soda, sugary drinksNatural fruit juices (sugar-free or no-sugar added ones)
Seltzer or sparkling water (you can also add some fruit juice for flavor)
Recipe ideas:
Japanese Iced Tea Recipe
Raspberry Lime Fizz
Sugar-sweetened sports drinksWater (for intense workouts, you can add a pinch of salt and citrus)
Coconut water
No-sugar added sports drinks
Recipe ideas:
Lime Watermelon Coconut Water Recipe
Homemade Electrolyte Drink
Flavored milk and yogurt drinksPlain milk or plain yogurt drink. You can choose to add fruit into it.

Vegan milk alternatives (which usually have lower fat content). You can add some vanilla, or a teaspoon of your own sugar to add some flavor.
Alcoholic beverages Recipe ideas:
Gut Healthy Blackberry Mint Mojito Mocktail
Mixed Berry Mocktail
Healthy Mojito Mocktail
Strawberry Basil Mocktail

Dinner and Lunch Swaps for Fatty Liver Meal Plan

Instead ofSwap to
Fast food pizza, fries, and burgerHomemade versions where you can control fat and sodium. Pair them with some salad or veggies.
Recipe ideas:
Healthy Homemade Pizza
Easy, Healthy, & Quick French Bread Pizza
Jamaican pork burger with grilled pineapple (low sodium)
Fried foodsAir-fried, Grilled, baked or roasted options
Recipe ideas:
Air Fryer French Fries
Processed meat and red meatPlant-based protein like beans, lentils, chickpeas, tofu, tempeh, or edamame (here are some meal ideas)
Lean cuts of meat like skinless poultry, lean beef or pork, or trimmed cuts of lamb
Seafood options like salmon, trout, tuna, or shrimp
Refined grainsWhole grains like brown rice, quinoa, barley, oats, bulgur, whole grain bread, wraps, and whole wheat pasta

Similarly, you can read about Low Cholesterol Diet Plan and our Mediterranean diet meal plan to get more inspiration on how to apply diet tips into your meal plan.

Lifestyle changes for Fatty Liver

Managing fatty liver disease is a holistic process. Not only do we improve our food choices, but we need to focus on other lifestyle factors too. To give you an idea, here some of the lifestyle changes that work in tandem with a healthy diet for fatty liver disease:

  • Weight management
  • Regular exercise
  • Stress management
  • Quitting smoking
  • Regular medical check-ups

It’s also useful to know that there is a possibility that you may have some underlying conditions as well that may be related to fatty liver disease. This is why the last tip, which is to have regular medical check-ups, is important. It’s also ideal to consult a dietitian to help you calculate your nutrient needs while taking into consideration your medical needs – especially if you need to consider weight management, and/or specific nutrients related to your health condition.

FAQs on Fatty Liver

Which fruit removes fatty liver?

There is no single fruit that can magically make a fatty liver condition disappear. What you can focus on is trying to “eat the rainbow” or eating a variety of colors of fruits in your diet.

Are eggs bad for fatty liver?

Eggs can be part of your diet when you have fatty liver. Choose to cook them in less oil, through boiling, poaching, or scrambling with minimal added fats.

Are there any specific cooking methods that are better for fatty liver disease?

Preferably, cook with less fat. Examples would be: baking, broiling, grilling, air-frying or steaming.

How can I navigate social situations and dining out while following a fatty liver diet?

Try to choose food options from the menu that are grilled, baked, or steamed. Try to also choose lean proteins, fill up on veggies, watch portion sizes, and limit added sugars and fats.

What foods should I avoid to manage fatty liver disease?

Try limiting high-fat foods, sugary beverages, processed snacks, and excessive alcohol to manage fatty liver disease. Read more about this, in this section.