The liver holds a silent but powerful role — cleansing the body, storing nutrients, and maintaining energy balance. When something feels off in your health, chances are the liver needs attention.
Lifestyle habits like overeating processed foods, drinking alcohol, or skipping exercise can burden this vital organ. Fatty liver disease is rising fast and can lead to serious problems when ignored. Early care is crucial, and food is one of the strongest tools. This 7-day meal plan for fatty liver is specially designed by our dietitian to support liver healing, reduce inflammation, and boost overall function. It covers balanced nutrition without complicated rules.
If you are wondering what is the quickest way to reduce a fatty liver, the answer lies in simple, sustainable changes — starting with what you eat every day. Let's help your liver breathe easy again.
Table Of Contents
- 7-Day Meal Plan For Fatty Liver
- How Can I Reduce My Fatty Liver In 7 Days? 8 Tips To Follow
- What Is the Quickest Way To Reduce A Fatty Liver? 5 Remedies
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
7-Day Meal Plan For Fatty Liver
Here’s your 7-day meal plan for fatty liver:
Day | Meal Timing | Food |
Day 1: 7-Day Meal Plan For Fatty Liver | ||
Monday | Breakfast | Oats and almond milk porridge with chia seeds and chopped banana |
| Mid-morning | 1 bowl watermelon + coconut water | |
| Lunch | 1 bowl chana sabji + 2 multigrain roti + 1 bowl cucumber raita | |
| Evening | 1 glass amla juice + dhokla | |
| Dinner | 1 bowl tomato soup + veg & paneer tikka | |
Day 2: 7-Day Meal Plan For Fatty Liver | ||
Tuesday | Breakfast | Vegetable sprouted upma with coconut chutney |
| Mid-morning | 1 bowl mixed berries + lemon & mint water | |
| Lunch | 1 bowl brown rice + 1 bowl fish curry + 1 bowl carrot raita | |
| Evening | 1 cup green tea + 1 bowl of veg sprouts chaat | |
| Dinner | 1 bowl broccoli & lentils soup + 1 bowl veg brown rice pulao | |
Day 3: 7-Day Meal Plan For Fatty Liver | ||
Wednesday | Breakfast | Veg poha + 1 glass low-fat milk |
| Mid-morning | 1 orange wedges + coconut water | |
| Lunch | 1 bowl egg bhurji + 2 ragi roti + 1 bowl beetroot raita | |
| Evening | 1 cup lemon & ginger tea + roasted chana | |
| Dinner | 1 bowl pumpkin soup + veg quinoa salad | |
Day 4: 7-Day Meal Plan For Fatty Liver | ||
Thursday | Breakfast | Vegetable ragi uttapam with red chutney |
| Mid-morning | 1 apple slices + lemon & mint water | |
| Lunch | 1 bowl rajma + 1 bowl veg brown pulao + 1 bowl mix veg raita | |
| Evening | 1 glass mint and coriander juice + roasted makhana | |
| Dinner | 1 bowl of chicken soup + sautéed vegetables with grilled tofu | |
Day 5: 7-Day Meal Plan For Fatty Liver | ||
Friday | Breakfast | 1 glass green apple and walnut smoothie |
| Mid-morning | 1 bowl papaya + coconut water | |
| Lunch | 1 bowl split moong dal + 2 wheat roti + 1 bowl onion raita | |
| Evening | 1 cup black coffee + 2 whole wheat toast | |
| Dinner | 1 bowl of palak soup + egg tikka with sautéed vegetables | |
Day 6: 7-Day Meal Plan For Fatty Liver | ||
Saturday | Breakfast | 1 multigrain lauki stuffed roti with 1 bowl of curd |
| Mid-morning | 1 pear slices + lemon & mint water | |
| Lunch | 1 bowl palak paneer + 2 oats roti + 1 bowl curd | |
| Evening | 1 glass tomato & celery juice + 1 bowl egg fry | |
| Dinner | 1 bowl carrot soup + 1 bowl veg quinoa moong dal khichdi | |
Day 7: 7-Day Meal Plan For Fatty Liver | ||
Sunday | Breakfast | 2 veg spinach omelette with 1 multigrain bread toast |
| Mid-morning | 1 guava slices + coconut water | |
| Lunch | 1 bowl veg & chicken biryani + 1 bowl bathua raita | |
| Evening | 1 glass beetroot juice + baked veg sticks | |
| Dinner | 1 bowl of mixed veg soup + tandoori chicken with stir-fried veggies | |
How Can I Reduce My Fatty Liver In 7 Days? 8 Tips To Follow
To reduce fatty liver, one should follow these steps:
1. Maintain A Healthy Weight
Losing even 7%-10% of one's body weight can alleviate fatty liver disease symptoms by lowering inflammation and preventing further fat formation. Take it slow and steady, and make smart meal selections while limiting your portions.
2. Follow A Consistent Workout Routine
Get at least 30 minutes of moderate activity every day for five days a week. Take a brisk walk or try weight training exercises—anything that gets your body moving. Include yoga poses for fatty liver disease to further complement your diet routine.
3. Try The Mediterranean Diet
The Mediterranean diet emphasises eating plant-based foods and healthy fats, which can help reduce fat in the liver.
- Fruits include apples, berries, oranges, melons, figs, and bananas.
- Vegetables include broccoli, carrots, tomatoes, cucumbers, leafy greens, and peppers.
- Legumes include pulses, beans, lentils, and peas.
- Seafood and lean proteins, including fish, poultry, and eggs.
- Whole grains include brown rice, oatmeal, quinoa, wheat bread and pasta.
- Nuts, olive oil, whole olives, and avocados are all sources of good fat.
4. Include Antioxidant-Rich Foods
Antioxidants prevent cellular damage, which reduces fat storage in the liver. Antioxidants can come from the following sources:
- Coffee (ideally black and without additional sugar)
- Green tea
- Sunflower seeds
- Raw garlic.
- Almonds
5. Take More Vitamins & Minerals
Essential vitamins and minerals can help minimise the inflammation caused by NAFLD. Examples include:
- Vitamin D is found in sun exposure and low-fat dairy products.
- Potassium from salmon, sardines, broccoli, sweet potatoes, kiwi, and apricots.
- Vitamin E is found in plant-based oils, nuts, seeds, fruits, and vegetables.
- Additionally, you can take ToneOp Care’s Vitamin 360 tablets to get a complete, all-around vitamin and mineral intake.
6. Avoid Sugary & Processed Foods
Sweets like ice cream, full-fat milk, cakes, candy, flavoured yoghurt, and soft drinks contain high amounts of sugary foods that should be avoided. Reducing added sugars diminishes the build-up of fats in the liver and decreases inflammation. Choose to use natural sweeteners such as fresh fruit, and always look out for added sugars in food packages.
7. Add Omega-3s To Your Diet
Food sources include fish oil, walnuts, and flaxseeds. You can also take omega-3 supplements such as ToneOp Care’s Fish Oil, Krill Oil and Flax Seed Oil Capsules, which help to lower cholesterol levels.
8. Limit Your Alcohol Intake
Stopping or limiting alcohol use can prevent further liver damage. Even moderate amounts of alcohol can exacerbate fatty liver and lead to an increased risk of developing cirrhosis, so it's best to abstain from alcohol altogether if you have fatty liver disease. Having social plans that don't involve drinking and getting support from friends or professionals can assist you in maintaining your goals.
Also Read: 8 Potential Side Effects of Drinking Wine Every Night | ToneOp Fit
What Is the Quickest Way To Reduce A Fatty Liver? 5 Remedies
In order to reduce fatty liver condition, home remedies can play a crucial part along with appropriate medical treatment, healthy diet and lifestyle. The following are some remedies you can follow:
Remedy | Benefit | How To Take? |
| Apple Cider Vinegar |
| To notice results, mix 1 tablespoon of ACV into a cup of warm water and drink it on an empty stomach every morning for at least two months. |
| Lemon Water |
| For the most significant results, add a teaspoon of lemon juice to a cup of warm water and consume it on an empty stomach. |
| Green Tea |
| Have a cup in the morning and evening for best results. |
| Amla |
| Chop amla into small pieces, mix with some water, and strain the juice. For better health for your liver, mix this juice with one glass of warm water and drink it daily.
|
| Turmeric |
| Take a glass of boiled water and to it, add a pinch of turmeric and one teaspoon of lemon juice. Drink this beverage on an empty stomach daily.
|
Also Read: Reduce Stomach Fat In Just 7 Days With These 12 Viral Home Remedies — See Results In A Week!
Dietitian’s Recommendation
As a dietitian, I suggest keeping yourself hydrated with water throughout the day and limiting your intake of processed food, sugary drinks, and fatty foods. This 7-day fatty liver target meal plan is all about whole foods that are nutrient-dense and good for the liver and can help reverse fatty liver disease. Furthermore, exercise and lifestyle changes can also support this diet and help decrease the symptoms.
Dt. Lavina Chauhan
The Final Say
Healing a fatty liver starts with mindful, nourishing choices. This 7-day meal plan for fatty liver offers a practical and easy guide to kickstart your journey. Remember, the answer to what is the quickest way to reduce a fatty liver often lies in consistent, healthy eating. Stay patient, stay committed, and your liver will thank you with better energy, digestion, and overall health.
FAQs
1. What is the best breakfast for fatty liver?
A breakfast rich in fibre, like oatmeal with chia seeds, nuts, and fruits, is ideal for fatty liver. It supports digestion and helps reduce liver fat.
2. Which fruit removes fatty liver?
Fruits high in antioxidants and low in fructose, such as berries, apples, and amla (Indian gooseberry), help protect and support liver health.
3. Can fasting remove fatty liver?
Intermittent fasting may help reduce liver fat by improving insulin sensitivity and promoting weight loss, but it should be done under medical guidance.
4. Is boiled chana good for fatty liver?
Yes, boiled chana (chickpeas) is a good source of plant protein and fibre that aids weight management and supports liver health.
5. Can lemon remove fatty liver?
Lemon juice, rich in vitamin C and antioxidants, can support liver detoxification but cannot remove fatty liver on its own; it works best as part of a healthy diet.
References
- https://www.onlymyhealth.com/bimari-aur-diet-weekly-diet-plan-to-get-relief-from-fatty-liver-in-hindi-1729261253
- https://www.medicinenet.com/how_can_i_reduce_my_fatty_liver/article.htm
- https://m.netmeds.com/health-library/post/5-incredible-home-remedies-for-fatty-liver-and-to-enhance-liver-health?srsltid=AfmBOorrXJjJZSH2KDLJke6GsYBh3SVCKc-ADUvMNlR77PQktydmhIcc
- https://www.drpalnitkarsclinic.com/2020/12/23/india-diet-plan-non-alcoholic-fatty-liver-disease/
- https://www.bestdiabetologistindelhi.com/post/7-day-indian-diet-plan-for-reversing-fatty-liver-disease
- https://liversurgeryindia.com/blog/7-day-indian-meal-plan-for-fatty-liver-disease
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