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A fatty liver diet plan is one of the most effective ways to support liver health and reverse early-stage steatotic liver disease. At Berry Street, we’ve worked with countless individuals navigating this condition, and we know that managing it through food doesn’t have to feel restrictive or complicated.
This article covers a practical 7-day meal plan filled with satisfying meals that are rich in fiber, healthy fats, and plant-based proteins. We’ll also dive into which foods to prioritize, what to limit, and how the Mediterranean-style eating pattern plays a key role in liver health.
After putting these strategies to the test and reviewing the latest research, we’re breaking down everything you need to know to create a sustainable, enjoyable fatty liver diet plan that actually works.
7-Day Fatty Liver Diet Plan
This sample plan focuses on plant-based meals, healthy fats (like olive oil and nuts), lean proteins, high-fiber ingredients, and, yes—your morning coffee. The Mediterranean-style framework is the gold standard here, and we’ve built on that.
Looking for personalized support? Connect with a Registered Liver Disease Dietitian through Berry Street. Our team can help you create a 7-day fatty liver diet plan tailored to your health goals, preferences, and medical history.
If you're managing other conditions like diabetes or high blood pressure through a high blood pressure diet plan, it's especially important to consult with a healthcare professional—which you can do right here with us.
Day 1
Breakfast: Low-fat Greek yogurt topped with berries and chopped pecans.
Snack: Apple slices with a tablespoon of almond butter.
Lunch: Quinoa salad with black beans, sautéed bell peppers, zucchini, and olive oil.
Dinner: Baked salmon with sweet potato wedges and steamed broccoli.
Day 2
Breakfast: Oatmeal with chia seeds and sliced almonds.
Snack: Carrot sticks and hummus.
Lunch: Black bean tacos with avocado and fresh salsa in corn tortillas.
Dinner: Stir-fried tofu with mushrooms, snow peas, and bok choy over brown rice.
Day 3
Breakfast: Spinach, flaxseed, and berry smoothie with unsweetened almond milk.
Snack: Handful of walnuts and a few cucumber slices.
Lunch: Chickpea salad with romaine, cucumbers, tomatoes, and olive oil.
Dinner: Grilled mackerel with sautéed spinach and quinoa.
Day 4
Breakfast: Whole grain toast with avocado and cherry tomatoes.
Snack: Sliced pear and 10 raw almonds.
Lunch: Lentil soup with wild rice.
Dinner: Baked chicken breast, steamed green beans, and half a baked potato.
Day 5
Breakfast: Smoothie bowl with almond butter, banana, and plant-based protein powder.
Snack: Cottage cheese with a sprinkle of cinnamon and sliced strawberries.
Lunch: Mixed green salad with walnuts, chickpeas, apple slices, and balsamic vinaigrette.
Dinner: Spaghetti squash with marinara sauce and sautéed mushrooms.
Day 6
Breakfast: Chia pudding with fresh or thawed strawberries.
Snack: A small handful of trail mix (no added sugar or salt).
Lunch: Whole-grain wrap with hummus and roasted veggies.
Dinner: Grilled shrimp skewers with mushrooms, bell peppers, and couscous.
Day 7
Breakfast: Low-fat Greek yogurt with honey and crushed walnuts.
Snack: A banana and a few pumpkin seeds.
Lunch: Farro salad with cherry tomatoes, cucumbers, and fat-free feta.
Dinner: Baked cod with lemon, steamed asparagus, and brown rice.
Foods To Eat On A Fatty Liver Diet
If you're wondering what foods actually support liver healing and can help reduce fat buildup, this is where to start. From our experience, incorporating the right foods into a fatty liver diet plan doesn’t just support your liver—it often improves overall metabolic health as well.
Many of these foods overlap with other therapeutic eating patterns and can benefit those managing related conditions like high blood pressure, high cholesterol, or blood sugar imbalances. These are the foods that will best support the health of your liver:
Vegetables (especially leafy greens): spinach, kale, broccoli
Fruits: berries, apples, citrus fruits
Whole Grains: oats, quinoa, brown rice, farro
Legumes: lentils, black beans, chickpeas
Healthy Fats: olive oil, avocados, nuts, seeds
Lean Proteins: fish (especially salmon and mackerel), tofu, skinless poultry
Coffee: up to 3 cups/day (per multiple studies, it may help reduce liver fat)
Herbs & Spices: turmeric (curcumin), garlic, ginger
Hydrating Foods: cucumbers, watermelon, citrus
Many of these foods are also commonly recommended in a kidney disease diet plan or an insulin resistance diet plan, making them incredibly versatile and supportive across various conditions that often occur alongside fatty liver.
Foods To Avoid On A Fatty Liver Diet
We’re not about rigid restrictions, so unless you specifically want a no-sugar diet plan, the goal is to minimize. Cutting down on the following can make a massive difference:
Alcohol: even small amounts can worsen liver fat accumulation
Added Sugars: soda, sweets, processed snacks
Refined Carbs: white bread, pasta, pastries
Red and Processed Meats: beef, pork, bacon, sausage
Trans Fats: found in fried foods and many packaged snacks
Full-Fat Dairy: heavy cream, cheese, butter
Sugary Beverages: fruit juices, sports drinks
Conclusion
Managing a fatty liver through food doesn’t have to feel overwhelming or restrictive. With the right approach, a fatty liver diet plan can be both effective and enjoyable.
By focusing on plant-based meals, healthy fats, whole grains, and lean proteins, while limiting added sugars, saturated fats, and alcohol, you’re supporting your liver and your overall health.
If you're ready for support that’s personalized and rooted in real-life nutrition strategies, find a Registered Dietitian through Berry Street and get started on your own custom plan today.
Fatty Liver Diet Plan (FAQs)
Can I eat fruit if I have fatty liver disease?
Yes, fruit can absolutely be part of a fatty liver diet plan. Focus on whole fruits like berries, apples, oranges, and pears, which are high in fiber and antioxidants. Just keep portions balanced and limit fruit juices due to added sugars.
How quickly can diet changes improve fatty liver?
Improvements can start within a few weeks, especially if paired with consistent weight loss and physical activity. Research suggests that even a 7–10% reduction in body weight can significantly reduce liver fat and inflammation.
Is dairy allowed on a fatty liver diet?
Low-fat or fat-free dairy products like Greek yogurt, milk alternatives (such as almond or oat milk), and small amounts of cheese can fit well. The key is choosing options low in saturated fat and added sugars.
Do I need to avoid carbs altogether for fatty liver?
Not at all. Complex carbs like oats, brown rice, quinoa, and legumes are encouraged. It’s refined carbs—like white bread, sugary cereals, and baked goods—that should be limited due to their impact on blood sugar and liver fat.
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