Trying to reverse fatty liver naturally? It starts with what’s on your plate. This beginner-friendly 7-day meal plan uses simple foods that help shrink liver fat and reduce inflammation — without starving or stressing.
You’ll get:
- NAFLD-friendly meals
- Easy recipes
- No exotic ingredients
💡 Want faster results? Pair this meal plan with the NAFLD natural reversal system
📌 Fatty Liver Healing Meal Plan Rules
✅ DO Eat:
- Green vegetables
- Cruciferous veggies (broccoli, cabbage)
- Omega-3s (chia seeds, walnuts, salmon)
- Garlic, turmeric, ginger
- Lemon water, black coffee (no sugar)
❌ AVOID:
- Refined carbs (white rice, bread)
- Sugar, soft drinks, sweet fruit juice
- Deep-fried or heavily processed items
- Alcohol, high-fructose fruits
📅 7-Day NAFLD Meal Plan
| Day | Breakfast | Lunch | Dinner | Optional Snack |
|---|---|---|---|---|
| 1 | Oats + chia + berries | Grilled chicken + quinoa + broccoli | Moong dal soup + sautéed spinach | Walnuts + turmeric tea |
| 2 | Scrambled eggs + tomatoes | Rajma curry + millet roti + cabbage | Fish curry + cauliflower rice | Green tea + almonds |
| 3 | Smoothie (spinach + flax + lemon) | Stir-fried tofu + brown rice | Pumpkin soup + mixed veg sabzi | 1 boiled egg + black coffee |
| 4 | Veg upma (no suji) | Chickpea salad + olive oil | Grilled paneer + sautéed beans | Herbal tea + cucumber |
| 5 | Steamed idli + coconut chutney | Methi dal + red rice | Veg curry + bottle gourd stir-fry | Lemon water + chia |
| 6 | Protein pancake (oats + egg) | Moong dal khichdi | Veg stew + millet roti | Roasted chana |
| 7 | Veg poha (low oil) | Lentil salad + olive oil dressing | Zucchini stir fry + paneer tikka | Black coffee + walnuts |
📎 Coming soon: Download this as a printable PDF
🧠 Why This Plan Works
- Low in sugar & insulin triggers
- High in liver-cleansing fiber & antioxidants
- Anti-inflammatory and digestion-friendly
- Rich in choline, magnesium, and omega-3s
🍽️ Prep Tips for Busy People
- Batch cook dals and stir-fries
- Use olive oil, garlic, and turmeric in all main dishes
- Keep boiled eggs, roasted nuts, and lemon water ready
- Avoid snacking outside this plan — no cheat days
💬 Real Experience
“I followed this meal plan for just 1 week and noticed better digestion, reduced bloating, and more energy. My cravings also dropped!” – Sunita D., Pune
🔁 More Resources for Your Healing Journey
- Best Diet to Heal Fatty Liver Fast
- Top Supplements That Speed Up Liver Reversal
- Intermittent Fasting to Melt Liver Fat
🛡 Final Word
A clean, liver-healing diet is your most powerful tool. This 7-day plan gives your liver the nutrients it needs to detox, repair, and reverse fat buildup — naturally.
👉 Want to combine this plan with a proven supplement for faster recovery? Click here