Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Fatty Liver (NAFLD) Diet Plan
Losing 7–10% of body weight with a Mediterranean-style diet is the most effective treatment for fatty liver. Get a week of meals and the calorie target to get there. Free, no sign-up, and it runs in your browser: your health details are never sent anywhere.
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General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
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2. About you
Your plan
Fatty liver (NAFLD / MASLD)
Losing 7–10% of body weight can reduce liver fat and inflammation. A Mediterranean-style diet with fewer refined carbs and sugary drinks works best; added fructose and alcohol make liver fat worse.
Daily targets
Calories
1,880 kcal
Maintenance ≈ 1,884
Carbohydrate
197 g
40–45%
Protein
103 g
22% of calories
Fat
75 g
36% of calories
Fibre
≥ 28 g
Sodium
≤ 2,300 mg
≈ 5.9 g salt in total
Saturated fat
≤ 15 g
Added sugar
≤ 24 g
≈ 6 tsp
- Gradual weight loss of 7–10% if overweight (about 0.5 kg a week)
- Cut sugary drinks, sweets and refined carbs
- Mediterranean pattern: vegetables, pulses, whole grains, fish, olive oil, nuts
- No alcohol, or as little as possible
- Unsweetened coffee is fine and may help
What to eat
Eat more
- Vegetables, salads and pulses
- Whole grains in moderate portions
- Fish, chicken, eggs, tofu
- Olive or mustard oil, nuts, seeds
Limit
- White rice, white bread, maida, suji
- Red meat, ghee, butter, full-fat dairy
- Fruit juice and very sweet fruit
Avoid
- Soft drinks, packaged juices, sweetened tea and coffee
- Sweets, desserts, bakery items
- Alcohol
- Deep-fried foods and fast food
7-day meal plan
Monday · about 1,903 kcal, 304 g carbs, 63 g protein, 50 g fibre, 1,511 mg sodium
Mid-morning snack
≈ 180 kcal
Stewed apple (peeled, no sugar)
- • 2 apples
46 g carbs · 0 g protein · 0 g fat · 4 g fibre
Lunch
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Afternoon snack
≈ 165 kcal
4–5 prunes with a glass of water
- • 7½ prunes
42 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 520 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ½ cup cooked chickpeas
- • 2 cup tomato, cucumber and lettuce
- • 30 g feta
- • 1 whole-wheat pita
58 g carbs · 20 g protein · 22 g fat · 12 g fibre
Tuesday · about 1,816 kcal, 294 g carbs, 68 g protein, 43 g fibre, 1,378 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 170 kcal
An apple with 10 almonds
- • 1 apple
- • 10 almonds
22 g carbs · 4 g protein · 8 g fat · 5 g fibre
Lunch
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Afternoon snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Dinner
≈ 538 kcal
Soft rice with thin moong daal and boiled potato
- • 1 cup cooked white rice
- • 1¼ cup thin moong daal
- • 1½ boiled potatoes
103 g carbs · 19 g protein · 5 g fat · 6 g fibre
Wednesday · about 1,923 kcal, 261 g carbs, 85 g protein, 45 g fibre, 2,061 mg sodium
Breakfast
≈ 413 kcal
Vegetable upma (suji) with peanuts
- • ½ cup suji (semolina)
- • ¾ cup mixed vegetables
- • 1¼ tbsp peanuts
- • 1¼ tsp oil
58 g carbs · 11 g protein · 15 g fat · 5 g fibre
Mid-morning snack
≈ 190 kcal
1 slice whole-grain toast with peanut butter
- • 1 slice whole-grain bread
- • 1 tbsp peanut butter
16 g carbs · 7 g protein · 10 g fat · 3 g fibre
Lunch
≈ 625 kcal
Grilled fish tikka with 2 bajra roti and sautéed spinach
- • 165 g fish fillet
- • 2½ bajra roti
- • 1¼ cup spinach
58 g carbs · 43 g protein · 23 g fat · 11 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Bean and vegetable chilli with ½ cup brown rice
- • 1½ cup bean and vegetable chilli
- • ½ cup cooked brown rice
84 g carbs · 21 g protein · 10 g fat · 18 g fibre
Thursday · about 1,905 kcal, 225 g carbs, 88 g protein, 52 g fibre, 1,252 mg sodium
Breakfast
≈ 450 kcal
Chia pudding with almond milk and kiwi
- • 4½ tbsp chia seeds
- • 1½ cup unsweetened almond milk
- • 3 kiwifruit
45 g carbs · 14 g protein · 24 g fat · 21 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Afternoon snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Dinner
≈ 600 kcal
Baked white fish with mashed potato and steamed carrots
- • 175 g white fish (cod)
- • 225 g potatoes
- • 1¼ cup carrots
- • 1¼ tsp olive oil
58 g carbs · 40 g protein · 19 g fat · 6 g fibre
Friday · about 1,841 kcal, 240 g carbs, 99 g protein, 50 g fibre, 1,910 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Lunch
≈ 550 kcal
Rajma with ¾ cup brown rice and salad
- • 1 cup rajma curry
- • ¾ cup cooked brown rice
- • 1 cup salad
88 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 140 kcal
A guava
- • 2 guavas
28 g carbs · 6 g protein · 2 g fat · 12 g fibre
Dinner
≈ 600 kcal
Grilled chicken tikka, 1 roti, kachumber salad and mint raita
- • 190 g chicken (boneless)
- • 1½ whole-wheat roti
- • 1¼ cup kachumber salad
- • ¾ cup mint raita
43 g carbs · 53 g protein · 23 g fat · 8 g fibre
Saturday · about 2,031 kcal, 262 g carbs, 95 g protein, 51 g fibre, 1,402 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 625 kcal
Palak tofu with 2 whole-wheat roti
- • 190 g firm tofu
- • 2½ cup spinach
- • 2½ whole-wheat roti
60 g carbs · 33 g protein · 26 g fat · 13 g fibre
Afternoon snack
≈ 188 kcal
Plain Greek yogurt with berries
- • 1 cup plain Greek yogurt
- • ¼ cup berries
18 g carbs · 18 g protein · 5 g fat · 3 g fibre
Dinner
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Sunday · about 1,783 kcal, 223 g carbs, 89 g protein, 44 g fibre, 1,533 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 540 kcal
Chickpea, brown rice and roasted vegetable bowl with tahini
- • ¾ cup cooked chickpeas
- • ½ cup cooked brown rice
- • 1 cup roasted vegetables
- • 1 tbsp tahini
74 g carbs · 19 g protein · 18 g fat · 14 g fibre
Afternoon snack
≈ 160 kcal
Hummus with carrot and cucumber sticks
- • 3 tbsp hummus
- • 1 cup carrot and cucumber sticks
16 g carbs · 6 g protein · 8 g fat · 5 g fibre
Dinner
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Monday · about 1,903 kcal, 304 g carbs, 63 g protein, 50 g fibre, 1,511 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
Stewed apple (peeled, no sugar)
- • 2 apples
46 g carbs · 0 g protein · 0 g fat · 4 g fibre
Lunch
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Afternoon snack
≈ 165 kcal
4–5 prunes with a glass of water
- • 7½ prunes
42 g carbs · 2 g protein · 0 g fat · 5 g fibre
Dinner
≈ 520 kcal
Greek salad with chickpeas, a little feta and whole-wheat pita
- • ½ cup cooked chickpeas
- • 2 cup tomato, cucumber and lettuce
- • 30 g feta
- • 1 whole-wheat pita
58 g carbs · 20 g protein · 22 g fat · 12 g fibre
Tuesday · about 1,816 kcal, 294 g carbs, 68 g protein, 43 g fibre, 1,378 mg sodium
Breakfast
≈ 413 kcal
Quinoa porridge with almond milk, blueberries and cinnamon
- • ½ cup quinoa (dry)
- • 1¼ cup unsweetened almond milk
- • ¾ cup blueberries
- • 1¼ tbsp walnuts
63 g carbs · 13 g protein · 13 g fat · 8 g fibre
Mid-morning snack
≈ 170 kcal
An apple with 10 almonds
- • 1 apple
- • 10 almonds
22 g carbs · 4 g protein · 8 g fat · 5 g fibre
Lunch
≈ 520 kcal
Masoor daal, 2 whole-wheat roti, mixed vegetable sabzi and salad
- • 1 cup cooked masoor daal
- • 2 whole-wheat roti
- • 1 cup mixed vegetable sabzi
- • 1 cup salad (cucumber, carrot)
78 g carbs · 22 g protein · 13 g fat · 16 g fibre
Afternoon snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Dinner
≈ 538 kcal
Soft rice with thin moong daal and boiled potato
- • 1 cup cooked white rice
- • 1¼ cup thin moong daal
- • 1½ boiled potatoes
103 g carbs · 19 g protein · 5 g fat · 6 g fibre
Wednesday · about 1,923 kcal, 261 g carbs, 85 g protein, 45 g fibre, 2,061 mg sodium
Breakfast
≈ 413 kcal
Vegetable upma (suji) with peanuts
- • ½ cup suji (semolina)
- • ¾ cup mixed vegetables
- • 1¼ tbsp peanuts
- • 1¼ tsp oil
58 g carbs · 11 g protein · 15 g fat · 5 g fibre
Mid-morning snack
≈ 190 kcal
1 slice whole-grain toast with peanut butter
- • 1 slice whole-grain bread
- • 1 tbsp peanut butter
16 g carbs · 7 g protein · 10 g fat · 3 g fibre
Lunch
≈ 625 kcal
Grilled fish tikka with 2 bajra roti and sautéed spinach
- • 165 g fish fillet
- • 2½ bajra roti
- • 1¼ cup spinach
58 g carbs · 43 g protein · 23 g fat · 11 g fibre
Afternoon snack
≈ 175 kcal
3 dried figs (anjeer), soaked overnight
- • 4 dried figs
45 g carbs · 3 g protein · 1 g fat · 8 g fibre
Dinner
≈ 520 kcal
Bean and vegetable chilli with ½ cup brown rice
- • 1½ cup bean and vegetable chilli
- • ½ cup cooked brown rice
84 g carbs · 21 g protein · 10 g fat · 18 g fibre
Thursday · about 1,905 kcal, 225 g carbs, 88 g protein, 52 g fibre, 1,252 mg sodium
Breakfast
≈ 450 kcal
Chia pudding with almond milk and kiwi
- • 4½ tbsp chia seeds
- • 1½ cup unsweetened almond milk
- • 3 kiwifruit
45 g carbs · 14 g protein · 24 g fat · 21 g fibre
Mid-morning snack
≈ 165 kcal
1 tsp isabgol (psyllium) stirred into dahi, with a glass of water
- • 1½ tsp isabgol (psyllium husk)
- • ¾ cup plain dahi
18 g carbs · 9 g protein · 6 g fat · 8 g fibre
Lunch
≈ 520 kcal
Whole-wheat pasta with tomato-vegetable sauce and side salad
- • 75 g whole-wheat pasta (dry)
- • 1 cup tomato and vegetable sauce
- • 1 cup salad
86 g carbs · 18 g protein · 12 g fat · 13 g fibre
Afternoon snack
≈ 170 kcal
An orange with a small handful of unsalted peanuts
- • 1 orange
- • 15 g unsalted peanuts
18 g carbs · 7 g protein · 8 g fat · 4 g fibre
Dinner
≈ 600 kcal
Baked white fish with mashed potato and steamed carrots
- • 175 g white fish (cod)
- • 225 g potatoes
- • 1¼ cup carrots
- • 1¼ tsp olive oil
58 g carbs · 40 g protein · 19 g fat · 6 g fibre
Friday · about 1,841 kcal, 240 g carbs, 99 g protein, 50 g fibre, 1,910 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 163 kcal
Berries with a spoon of pumpkin seeds
- • 1 cup berries
- • 1¼ tbsp pumpkin seeds
18 g carbs · 6 g protein · 9 g fat · 5 g fibre
Lunch
≈ 550 kcal
Rajma with ¾ cup brown rice and salad
- • 1 cup rajma curry
- • ¾ cup cooked brown rice
- • 1 cup salad
88 g carbs · 20 g protein · 11 g fat · 15 g fibre
Afternoon snack
≈ 140 kcal
A guava
- • 2 guavas
28 g carbs · 6 g protein · 2 g fat · 12 g fibre
Dinner
≈ 600 kcal
Grilled chicken tikka, 1 roti, kachumber salad and mint raita
- • 190 g chicken (boneless)
- • 1½ whole-wheat roti
- • 1¼ cup kachumber salad
- • ¾ cup mint raita
43 g carbs · 53 g protein · 23 g fat · 8 g fibre
Saturday · about 2,031 kcal, 262 g carbs, 95 g protein, 51 g fibre, 1,402 mg sodium
Breakfast
≈ 438 kcal
Oats porridge with milk, berries and chia
- • ¾ cup rolled oats
- • 1¼ cup low-fat milk
- • ¾ cup berries
- • 1¼ tbsp chia seeds
63 g carbs · 18 g protein · 13 g fat · 10 g fibre
Mid-morning snack
≈ 180 kcal
A pear with a few walnuts
- • 1 pear
- • 3 walnut halves
26 g carbs · 3 g protein · 8 g fat · 6 g fibre
Lunch
≈ 625 kcal
Palak tofu with 2 whole-wheat roti
- • 190 g firm tofu
- • 2½ cup spinach
- • 2½ whole-wheat roti
60 g carbs · 33 g protein · 26 g fat · 13 g fibre
Afternoon snack
≈ 188 kcal
Plain Greek yogurt with berries
- • 1 cup plain Greek yogurt
- • ¼ cup berries
18 g carbs · 18 g protein · 5 g fat · 3 g fibre
Dinner
≈ 600 kcal
Quinoa and black bean salad with peppers, corn and lime
- • 1 cup cooked quinoa
- • ¾ cup black beans
- • 1¼ cup peppers and corn
- • 1½ limes
95 g carbs · 23 g protein · 15 g fat · 19 g fibre
Sunday · about 1,783 kcal, 223 g carbs, 89 g protein, 44 g fibre, 1,533 mg sodium
Breakfast
≈ 388 kcal
Vegetable dalia (broken wheat) with a spoon of dahi
- • ½ cup dalia (broken wheat)
- • ¾ cup vegetables
- • 2½ tbsp plain dahi
63 g carbs · 14 g protein · 9 g fat · 10 g fibre
Mid-morning snack
≈ 175 kcal
¼ cup roasted chana
- • ¼ cup roasted chana
28 g carbs · 10 g protein · 3 g fat · 8 g fibre
Lunch
≈ 540 kcal
Chickpea, brown rice and roasted vegetable bowl with tahini
- • ¾ cup cooked chickpeas
- • ½ cup cooked brown rice
- • 1 cup roasted vegetables
- • 1 tbsp tahini
74 g carbs · 19 g protein · 18 g fat · 14 g fibre
Afternoon snack
≈ 160 kcal
Hummus with carrot and cucumber sticks
- • 3 tbsp hummus
- • 1 cup carrot and cucumber sticks
16 g carbs · 6 g protein · 8 g fat · 5 g fibre
Dinner
≈ 520 kcal
Grilled chicken, quinoa and leafy green salad with olive oil and lemon
- • 120 g chicken breast
- • ¾ cup cooked quinoa
- • 2 cup salad leaves and cucumber
- • 1 tbsp olive oil
42 g carbs · 40 g protein · 20 g fat · 7 g fibre
Shopping list for the week
Vegetables & fruit
Grains & bread
Pulses & legumes
Dairy & eggs
Meat & fish
Nuts & seeds
Oils, herbs & spices
Other
Tips
- Aim for 150–300 minutes of activity a week: it reduces liver fat even before weight loss.
- Avoid crash diets: very fast weight loss can strain the liver.
Easy swaps
- Soft drinkswap forWater, lemon water without sugar, or black coffee
- Rice-heavy plateswap forSmaller rice portion, more vegetables and daal
When to see a doctor
- Yellow eyes or skin, a swollen belly, vomiting blood, black stools or confusion: seek urgent care.
General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.
How to eat for fatty liver
Quick answer: To eat for fatty liver, aim for slow, steady weight loss, drop sugary drinks, fewer refined carbs and mediterranean fats.
- Aim for slow, steady weight loss. About 0.5 kg a week; 7–10% of body weight can reduce liver fat and inflammation.
- Drop sugary drinks. Soft drinks and juices are high in fructose, which the liver turns into fat.
- Fewer refined carbs. Smaller portions of white rice, maida and suji; more vegetables, pulses and whole grains.
- Mediterranean fats. Olive or mustard oil, nuts and fish instead of ghee, butter and fried food.
Is coffee good for fatty liver?
Studies link unsweetened coffee with less liver scarring. If you drink it, skip the sugar and syrups.
Alcohol
Alcohol adds to liver damage. Most liver specialists advise avoiding it with fatty liver.
Frequently asked questions
Can fatty liver be reversed?
Often, yes, especially early on. Weight loss of 7–10%, regular activity and avoiding sugary drinks and alcohol can reduce liver fat substantially.
Should I avoid fruit?
No. Whole fruit is fine; it's fruit juice and added sugar that cause problems.
How fast should I lose weight?
About 0.5–1 kg a week. Very fast weight loss can strain the liver.