Liver Health

7-Day Meal Plan for Fatty Liver

By AI Meal Planner Team | Jul 17, 2026

Liver‑friendly meals rich in omega‑3s, antioxidants, and fiber. Cut added sugars and processed foods to reduce liver fat naturally.

Sample 7-Day Menu

Liver-supportive meals averaging ~1,600 kcal/day — no alcohol, added sugar, refined carbs, or fried foods.

Days	1	2	3	4	5	6	7
Meals	Breakfast: Oats & Berries Lunch: Salmon & Kale Salad Dinner: Chicken & Roasted Vegetables	Breakfast: Veggie Egg Scramble Lunch: Sardine & Quinoa Bowl Dinner: Cod & Lentil Stew	Breakfast: Berry Smoothie Lunch: Turkey & Sweet Potato Dinner: Mackerel & Brown Rice	Breakfast: Oats & Walnuts Lunch: Salmon & Arugula Bowl Dinner: Chicken & Broccoli	Breakfast: Berry & Spinach Smoothie Lunch: Sardine & Quinoa Salad Dinner: Baked Cod & Lentils	Breakfast: Veggie Egg Scramble Lunch: Salmon & Kale Bowl Dinner: Turkey & Roasted Vegetables	Breakfast: Oats & Berries Lunch: Mackerel & Leafy Greens Dinner: Chicken & Cruciferous Veggies
Daily Totals	Calories: 1,520 Protein: 96g Carbs: 126g Fat: 70g	Calories: 1,560 Protein: 106g Carbs: 138g Fat: 62g	Calories: 1,540 Protein: 92g Carbs: 156g Fat: 58g	Calories: 1,500 Protein: 95g Carbs: 124g Fat: 67g	Calories: 1,480 Protein: 89g Carbs: 146g Fat: 60g	Calories: 1,550 Protein: 109g Carbs: 106g Fat: 75g	Calories: 1,500 Protein: 96g Carbs: 120g Fat: 72g

Day 1

1,520 calories · 96g protein · 126g carbs · 70g fat

Breakfast (380 calories)

Oats & Berries

Steel-cut oats with blueberries, walnuts, and a drizzle of cinnamon; unsweetened green tea.

Lunch (560 calories)

Salmon & Kale Salad

Grilled salmon over kale and spinach; cherry tomatoes, avocado, and lemon‑olive oil dressing.

Dinner (580 calories)

Chicken & Roasted Vegetables

Herb‑roasted chicken breast; broccoli, Brussels sprouts, and sweet potato; olive oil.

Day 2

1,560 calories · 106g protein · 138g carbs · 62g fat

Breakfast (400 calories)

Veggie Egg Scramble

Two eggs scrambled with spinach, mushrooms, and bell peppers; whole grain toast.

Lunch (540 calories)

Sardine & Quinoa Bowl

Sardines over quinoa with arugula, cucumber, olives, and lemon‑tahini dressing.

Dinner (620 calories)

Cod & Lentil Stew

Baked cod fillet; green lentil stew with carrots, celery, and garlic; side of steamed kale.

Day 3

1,540 calories · 92g protein · 156g carbs · 58g fat

Breakfast (320 calories)

Berry Smoothie

Blended strawberries, raspberries, spinach, flaxseed, and unsweetened almond milk.

Lunch (560 calories)

Turkey & Sweet Potato

Grilled turkey breast; roasted sweet potato; sautéed garlic green beans with olive oil.

Dinner (660 calories)

Mackerel & Brown Rice

Pan‑seared mackerel; brown rice; roasted cauliflower and beets with walnuts.

This is a sample plan. Get a personalized version tailored to your calories, macros, and food preferences.

Day 4

1,500 calories · 95g protein · 124g carbs · 67g fat

Breakfast (370 calories)

Oats & Walnuts

Steel-cut oats with raspberries, walnuts, and cinnamon; green tea.

Lunch (550 calories)

Salmon & Arugula Bowl

Grilled salmon over arugula and spinach; cucumber, olives, lemon‑olive oil dressing.

Dinner (580 calories)

Chicken & Broccoli

Herb‑roasted chicken breast; steamed broccoli and carrots; olive oil drizzle.

Day 5

1,480 calories · 89g protein · 146g carbs · 60g fat

Breakfast (340 calories)

Berry & Spinach Smoothie

Blended blueberries, strawberries, spinach, flaxseed, unsweetened almond milk.

Lunch (530 calories)

Sardine & Quinoa Salad

Sardines over quinoa with kale, cherry tomatoes, and tahini‑lemon dressing.

Dinner (610 calories)

Baked Cod & Lentils

Baked cod fillet; green lentil stew with celery, carrots; side of steamed kale.

Day 6

1,550 calories · 109g protein · 106g carbs · 75g fat

Breakfast (390 calories)

Veggie Egg Scramble

Two eggs with spinach, mushrooms, bell peppers; whole grain toast.

Lunch (570 calories)

Salmon & Kale Bowl

Grilled salmon over kale and spinach; avocado, cherry tomatoes, olive oil.

Dinner (590 calories)

Turkey & Roasted Vegetables

Roasted turkey breast; Brussels sprouts, cauliflower, sweet potato; olive oil.

Day 7

1,500 calories · 96g protein · 120g carbs · 72g fat

Breakfast (360 calories)

Oats & Berries

Steel-cut oats with blackberries, almonds, cinnamon; green tea.

Lunch (540 calories)

Mackerel & Leafy Greens

Pan‑seared mackerel over arugula; cucumber, olives, lemon dressing.

Dinner (600 calories)

Chicken & Cruciferous Veggies

Grilled chicken breast; roasted broccoli, cabbage, carrots; olive oil.

Free Tools for This Plan

Macro Calculator TDEE Calculator Calorie Deficit Calculator

Browse Recipes

High Protein Recipes Quick Meals Meal Prep Recipes

Fatty Liver Diet FAQ

What is a fatty liver diet?

A fatty liver diet focuses on reducing liver fat through whole, unprocessed foods. It emphasizes vegetables, lean proteins, omega-3 rich fish, nuts, olive oil, and high-fiber foods while eliminating alcohol, added sugars, refined carbohydrates, and fried foods. It closely resembles a Mediterranean-style eating pattern.

What foods should you avoid with fatty liver?

Avoid alcohol (even in small amounts), added sugars and high-fructose corn syrup, white bread and refined grains, fried and greasy foods, sugary drinks and fruit juices, red meat in excess, and full-fat dairy. These foods contribute to fat accumulation in the liver and worsen inflammation.

Can fatty liver disease be reversed with diet?

Yes, non-alcoholic fatty liver disease (NAFLD) can often be reversed with diet and lifestyle changes. Losing 7-10% of body weight through a healthy diet and exercise can significantly reduce liver fat, inflammation, and even fibrosis. A consistent liver-friendly diet is the most effective non-medication treatment.

What are the best foods for fatty liver?

The best foods include fatty fish (salmon, sardines, mackerel) for omega-3s, leafy greens and cruciferous vegetables, oats and whole grains, nuts (especially walnuts), olive oil, berries rich in antioxidants, garlic, green tea, and coffee. These foods help reduce inflammation, support liver function, and lower liver fat.

Is coffee good for fatty liver?

Yes, research consistently shows that coffee is beneficial for liver health. Drinking 2-3 cups of black coffee per day (without added sugar or cream) may reduce liver inflammation, lower the risk of fibrosis, and slow the progression of liver disease. Both caffeinated and decaffeinated coffee show protective effects.