7-day Meal Plan for Fatty Liver
Fatty liver disease is becoming increasingly common in Australia and around the world. It’s a silent condition that often shows no symptoms until it progresses. Fortunately, one of the most effective ways to manage and even reverse fatty liver is through a well-balanced, nutrient-rich diet.
Whether you’ve been recently diagnosed with non-alcoholic fatty liver disease (NAFLD), alcoholic fatty liver disease (AFLD), or are at risk due to lifestyle factors, the right meal plan can help improve liver function and support long-term health.
At Movement Therapy EP, our experienced nutritionists work closely with clients to create custom meal plans focused on restoring liver health, reducing inflammation, and supporting metabolic balance.
In this blog, we’ll walk you through the essentials of fatty liver management, a complete 7-day meal plan, and practical tips to take back control of your health, starting from your plate.
What Is Fatty Liver?
Fatty liver disease occurs when excessive fat builds up in the liver, typically more than 5–10% of the liver’s weight. This fat build-up can impair liver function, cause inflammation, and eventually lead to more severe conditions such as non-alcoholic steatohepatitis (NASH), fibrosis, or cirrhosis if not addressed.
There are two primary types:
Non-Alcoholic Fatty Liver Disease (NAFLD): Commonly linked with obesity, insulin resistance, type 2 diabetes, and poor diet.
Alcoholic Fatty Liver Disease (AFLD): Caused by excessive alcohol consumption.
NAFLD is especially prevalent in Australia due to rising obesity rates and sedentary lifestyles. The good news is that lifestyle and dietary changes can have a dramatic impact, often more effective than medications in the early stages.
Identifying Risk Factors for Fatty Liver
Recognising the risk factors for fatty liver disease is crucial because early awareness allows you to take preventative steps before the condition worsens.
Being overweight or obese, particularly with excess fat around your waistline, significantly increases your chances of developing fatty liver. Abdominal fat is directly linked to liver fat build-up and metabolic complications.
Having insulin resistance or type 2 diabetes disrupts how your body processes glucose and fat. This imbalance can lead to excessive fat storage in the liver, contributing to the development of fatty liver disease.
High triglycerides and cholesterol levels put extra strain on your liver as it processes these fats. Over time, elevated blood fat levels can lead to fat accumulation within liver cells, worsening liver function.
Following a diet high in processed, sugary, and fatty foods contributes to weight gain and insulin resistance. These unhealthy eating habits are directly linked to increased liver fat and inflammation.
Leading a sedentary lifestyle with minimal physical activity reduces your metabolism and increases your risk of weight gain, diabetes, and fatty liver. Regular exercise plays a key role in liver health.
Regular alcohol consumption, even in moderate amounts, can cause fatty deposits in your liver. Excessive drinking is a primary cause of alcoholic fatty liver disease and worsens liver inflammation.
Polycystic ovarian syndrome (PCOS) in women increases the risk of fatty liver disease due to its association with insulin resistance, obesity, and hormonal imbalances that affect how the body processes fat.
7-Day Meal Plan for Fatty Liver
The following 7-day nutritionist-approved meal plan is designed to reduce liver fat, improve metabolic health, and support steady weight management. Each day focuses on high-fibre foods, lean proteins, healthy fats, and low-glycemic, anti-inflammatory ingredients to ease liver stress and boost natural detoxification.
Note: Portion sizes can be tailored to your individual needs with the help of a qualified nutritionist.
Day 1: Omega-3 & Antioxidant Boost
Focus on starting your week with liver-cleansing oats, antioxidant berries, and omega-3-rich salmon to combat liver inflammation and support fat metabolism.
Breakfast:
Steel-cut oats with blueberries, chia seeds, and almond milk
High in soluble fibre and antioxidants, oats help lower liver fat and improve cholesterol.
Snack:
A handful of raw almonds
Rich in vitamin E, a natural antioxidant that protects liver cells.
Lunch:
Grilled salmon with steamed broccoli and quinoa
Salmon’s omega-3s reduce liver fat deposits; quinoa is a complete protein and high in fibre.
Snack:
Greek yogurt with a drizzle of honey and crushed walnuts
Probiotics in yogurt support gut health, which directly impacts liver health.
Dinner:
Stir-fried tofu with capsicum, zucchini, and brown rice
Plant-based proteins like tofu reduce saturated fat intake while providing essential amino acids.
Day 2: Fibre-Rich & Anti-Inflammatory Focus
Breakfast:
Avocado toast on wholegrain bread with poached eggs
Avocados are rich in monounsaturated fats and glutathione, which help detox the liver.
Snack:
Sliced apple with almond butter
Apples provide pectin, a soluble fibre that aids digestion and cholesterol control.
Lunch:
Chickpea salad with cucumber, tomatoes, olive oil, and lemon
Chickpeas are packed with plant protein and fibre, helping stabilise blood sugar.
Snack:
Cottage cheese with cucumber
Low-fat dairy can support weight management while adding calcium.
Dinner:
Grilled chicken breast with roasted pumpkin and green beans
Lean protein combined with fibre-rich vegetables promotes satiety and blood sugar control.
Day 3: Plant Protein & Healthy Fats Emphasis
Breakfast:
Spinach and banana smoothie with flaxseed and almond milk
Loaded with antioxidants, potassium, and omega-3s from flaxseeds.
Snack:
Walnuts and green tea
Walnuts contain omega-3 ALA; green tea is known for liver-protective catechins.
Lunch:
Baked cod with herbed barley and sautéed kale
Cod is lean and low in mercury; barley is a whole grain proven to reduce visceral fat.
Snack:
Strawberries and a boiled egg
Strawberries are high in vitamin C, supporting liver detox pathways.
Dinner:
Lentil soup with a side of steamed carrots
Lentils are an excellent source of plant protein and fibre; carrots provide beta-carotene.
Day 4: Gut Health & Blood Sugar Regulation
Breakfast:
Plain Greek yogurt with oats, almonds, and a drizzle of honey
Probiotics and fibre-rich oats support the gut microbiome and regulate cholesterol.
Snack:
Carrot sticks with hummus
High in fibre and good fats, hummus (chickpeas) benefits liver and gut health.
Lunch:
Quinoa salad with avocado, cherry tomatoes, black beans, and lime
Protein-packed, fibre-dense meal promoting steady energy and liver repair.
Snack:
Fresh pear
Pears are hydrating and aid in digestion, easing liver workload.
Dinner:
Baked eggplant with lentils and tomato sauce
Rich in polyphenols and fibre, this meat-free dinner supports healthy weight and liver enzymes.
Day 5: Anti-Sugar, Anti-Inflammatory Balance
Breakfast:
Porridge with cinnamon, pumpkin seeds, and chopped nuts
Cinnamon improves insulin sensitivity and reduces fasting blood sugar.
Snack:
Boiled egg and green tea
High-quality protein and antioxidant catechins.
Lunch:
Brown rice with stir-fried tofu, broccoli, and mushrooms
Provides complex carbs, lean plant protein, and fibre to improve digestion.
Snack:
Low-fat cheese and wholegrain crackers
A balanced, protein-rich snack to keep blood sugar stable.
Dinner:
Baked salmon with spinach and roasted sweet potatoes
Omega-3s, beta-carotene, and antioxidants fight liver inflammation.
Day 6: Detox & Liver-Friendly Hydration
Breakfast:
Green smoothie (spinach, cucumber, green apple, lemon juice)
Hydrating, alkalising, and packed with detox-supporting nutrients.
Snack:
Raw almonds and peppermint tea
Healthy fats and digestive support.
Lunch:
Lentil stew with wholegrain toast
Low-GI, fibre-packed, and satisfying plant-based protein source.
Snack:
Chia pudding with berries
Omega-3-rich chia seeds with low-GI, antioxidant-packed berries.
Dinner:
Grilled turkey patties with quinoa salad
Lean turkey is a great source of tryptophan and B vitamins for liver function.
Day 7: Balanced Plant-Protein & Fibre Wrap-Up
Breakfast:
Scrambled eggs with spinach and mushrooms on wholegrain toast
Balanced protein, healthy fats, and iron-rich spinach.
Snack:
Orange slices with a few sunflower seeds
Vitamin C boosts collagen synthesis, aiding liver cell regeneration.
Lunch:
Quinoa tabbouleh with chickpeas and olive oil dressing
Fresh, fibre-dense, and anti-inflammatory.
Snack:
Cottage cheese with sliced kiwi
Protein-rich kiwi aids digestion with natural enzymes.
Dinner:
Stir-fried tofu and bok choy with brown rice
Low-fat, high-antioxidant dinner to finish the week with fibre and plant protein.
What Not to Eat with Fatty Liver
While adding liver-friendly foods to your diet is crucial, it’s just as important to avoid those that can worsen liver inflammation and contribute to fat accumulation.
Certain ingredients and processed items are harmful to your liver’s recovery and overall health. Below are some of the top offenders you should actively avoid.
Sugary drinks like soft drinks, packaged juices, and energy drinks contain high amounts of added sugars, which rapidly convert to fat in the liver, contributing to fat build-up and liver inflammation.
Highly processed foods such as packaged snacks, instant noodles, and frozen meals are loaded with trans fats, added sugars, and preservatives that promote fat storage in the liver and elevate blood sugar.
Fried and greasy foods, including fast food burgers, chips, and deep-fried treats, are rich in unhealthy fats that overwhelm the liver, increase inflammation, and worsen fatty liver disease symptoms over time.
Trans fats found in margarines, packaged baked goods, biscuits, and certain processed spreads can raise bad cholesterol, increase liver fat, and cause dangerous inflammation throughout the body, including the liver.
Refined carbohydrates like white rice, white bread, pastries, and biscuits lack fibre and spike blood sugar, leading to increased insulin resistance and the rapid conversion of excess calories into liver fat.
Alcohol, even in small amounts, places significant stress on the liver. It slows fat metabolism, triggers inflammation, and accelerates the progression from fatty liver disease to fibrosis, cirrhosis, or liver failure.
Excess salt and processed meats, such as ham, bacon, sausages, and salami, contain high levels of sodium and preservatives, contributing to water retention, high blood pressure, and worsening liver fat accumulation.
Smart Meal Prep Tips for Fatty Liver Health
Planning your meals ahead of time is one of the simplest yet most effective ways to stay consistent with a liver-friendly diet. Proper preparation reduces last-minute unhealthy choices, saves time during busy weeks, and helps control portion sizes, all essential for managing fatty liver and supporting long-term health improvements.
Create a weekly meal plan and shopping list.
Sit down each weekend to design a liver-friendly meal plan for the coming week. Draft a corresponding shopping list of wholesome ingredients, helping you avoid impulse buys and unhealthy snacks.
Batch cook grains and proteins
Prepare large quantities of brown rice, quinoa, lentils, or grilled chicken at the start of the week. Store in airtight containers to quickly assemble balanced, healthy meals in minutes.
Invest in reusable containers.
Portion out individual meals into BPA-free, reusable containers. This controls calorie intake, encourages balanced servings, and makes it easier to grab a healthy, ready-made option during your busy day.
Use olive oil, herbs, and spices for flavour.
Avoid using excess salt, butter, or processed sauces when cooking. Instead, flavour dishes naturally with heart-healthy olive oil, fresh herbs, lemon juice, garlic, ginger, and liver-friendly spices.
Choose low-sodium versions of pantry staples.
When buying canned beans, vegetables, or stocks, always opt for low-sodium varieties. This simple swap reduces fluid retention, lowers blood pressure, and decreases strain on the liver over time.
Avoid skipping meals to prevent overeating later.
Skipping breakfast or lunch often leads to evening cravings and poor food choices. Eating at regular intervals keeps blood sugar stable and prevents impulsive eating that worsens liver health.
Conclusion
Fatty liver disease can be reversed or at least significantly improved with consistent dietary changes and expert guidance. A well-structured 7-day meal plan, like the one outlined above, helps reduce liver fat, boost energy, and support your long-term health.
At Movement Therapy EP, we take a holistic and personalised approach to nutrition.
If you’re struggling with fatty liver or just want to improve your eating habits, our team of experienced nutritionists can design a tailored plan just for you.
Ready to take control of your liver health? Book your nutrition consultation with Movement Therapy EP today.
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