Free 21-Day Fatty Liver Diet Plan: Breakfast, Lunch & Dinner

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One of the main causes of fatty liver disease is a high-fat, low-fiber diet. This can lead to the accumulation of fat in liver cells, causing inflammation and damage. However, adopting a healthy diet can help reverse fatty liver disease and improve overall liver function. In this blog post, we’ll cover how a 21-day fatty liver diet plan can influence your health and provide a sample 21-day meal plan for fatty liver. Additionally, we’ll explore an ayurvedic diet plan for fatty liver to support liver health naturally.

21-Day Fatty Liver Diet Plan PDF

Key Takeaways:

  • Fatty liver disease can be triggered by a high-fat, low-fiber diet.
  • Foods to avoid include processed foods, sugary snacks, alcohol, and high-fat dairy.
  • Recommended foods for fatty liver include lean proteins, whole grains, fruits, and vegetables.
  • Meal preparation tips for managing fatty liver include planning ahead, smart shopping, batch cooking, portion control, proper storage, and enjoying the process.
Tasty salad and smoothie on table | placeholder for 21-Day Fatty Liver Diet Plan

Foods to Avoid If You Have Fatty Liver Disease

Fatty liver disease is a condition where excess fat builds up in the liver cells. This can lead to liver inflammation, scarring, and even liver failure if left untreated. To manage fatty liver disease, it’s crucial to avoid foods that can exacerbate the condition.

Foods to Avoid:

  • Red meat
  • Processed meats
  • Fried foods
  • Sugary snacks
  • High-fat dairy products
  • White bread and pasta
  • Soda and sugary drinks
  • Alcohol

Foods to Eat on a Fatty Liver Diet

To improve liver health, focus on consuming foods that are low in fat and high in nutrients. These foods can help reduce liver fat, improve liver function, and support overall health.

Recommended Foods:

  • Lean meats like chicken, turkey, and fish
  • Whole grains like oatmeal, brown rice, and quinoa
  • Fresh fruits and vegetables
  • Low-fat dairy products
  • Legumes and beans
  • Healthy fats like olive oil and avocados

21-Day Fatty Liver Diet Plan

Week 1: Detox and Cleanse

Objective: Flush out toxins and kickstart liver health.

Sample 21-Day Meal Plan for Week 1

MondayOatmeal with fresh berries and low-fat milkLow-fat yogurt with granolaVegetable soup with whole-wheat bread and hummusGrilled chicken breast with steamed broccoli and brown rice
TuesdayScrambled eggs with spinach and whole-wheat toastCarrot sticks with hummusTurkey sandwich with lettuce, tomato, and avocado on whole-wheat breadBaked salmon with roasted asparagus and quinoa
WednesdayGreek yogurt with fresh fruit and nutsCelery sticks with cream cheeseLentil salad with cucumber, tomato, onion, parsley, and lemon dressingVegetable stir-fry with tofu and brown rice noodles
ThursdayWhole-wheat pancakes with blueberries and maple syrupLow-fat cottage cheese with pineapple chunksChicken noodle soup with crackers and cheeseSpaghetti with turkey meatballs and marinara sauce
FridaySmoothie with low-fat milk, banana, strawberries, and oatsPopcorn with olive oil and sea saltBean burrito with salsa, cheese, lettuce, and sour cream on a whole-wheat tortillaRoasted chicken with mashed potatoes and green beans
SaturdayFrench toast with fresh raspberries and whipped creamDried apricots and dark chocolateVegetable lasagna with low-fat ricotta cheese and spinachBeef stew with carrots, potatoes, celery, and herbs
SundayCereal with low-fat milk and sliced bananaRice cakes with almond butter and jamTomato soup with grilled cheese sandwich on whole-wheat breadRoasted pork loin with roasted sweet potatoes and Brussels sprouts

Week 2: Nutrient-Rich Foods

Objective: Introduce nutrient-dense foods to support liver function.

The meal plan for week 2 is available on the 21-Day Fatty Liver Diet Plan PDF.

Week 3: Maintenance and Lifestyle Integration

Objective: Solidify healthy eating habits and ensure long-term liver health.

The meal plan for week 3 is available on the 21-Day Fatty Liver Diet Plan PDF.

Ayurvedic Diet Plan for Fatty Liver

Ayurvedic medicine offers natural and holistic approaches to support liver health. An ayurvedic diet plan for fatty liver incorporates foods and herbs known for their detoxifying and healing properties.

Sample 7-Day Ayurvedic Meal Plan

MondayWarm lemon water with a pinch of turmericFresh fruit saladKitchari (mung beans and rice) with steamed vegetablesLentil soup with brown rice
TuesdayOatmeal with cinnamon and almondsHerbal tea with honeyQuinoa salad with mixed greens and sesame seedsSteamed fish with turmeric-spiced vegetables
WednesdaySmoothie with spinach, banana, and almond milkSliced apples with almond butterVegetable curry with basmati riceChickpea stew with roasted vegetables
ThursdayWhole-wheat toast with avocado and lime juiceFresh carrot and beet juiceGrilled chicken with turmeric rice and steamed broccoliVegetable stir-fry with ginger and tofu
FridayScrambled tofu with spinach and turmericHerbal tea with lemonLentil salad with cucumber, tomato, and cilantroBaked salmon with quinoa and steamed asparagus
SaturdayPancakes made with chickpea flour and spicesFresh fruit and yogurtMillet salad with mixed greens and tahini dressingRoasted chicken with sweet potatoes and green beans
SundayRice porridge with spices and dried fruitHerbal tea with gingerMixed vegetable soup with barleySpiced lentil and vegetable stew

Tips for Meal Preparation

  • Plan Ahead: Before you start cooking, take a few minutes to plan out your meals for the week. This will help you stay organized and ensure you have all the ingredients you need.
  • Shop Smart: Make a shopping list based on your meal plan. Stick to it to avoid impulse buys. Remember, fresh is best, but frozen fruits and veggies are a great backup!
  • Batch Cook: Cooking in large quantities can save you time during the week. Cook a big pot of quinoa or brown rice, grill several chicken breasts, or roast a bunch of veggies all at once.
  • Use Leftovers: Don’t let anything go to waste! Leftover grilled chicken can be used in salads, stir-fries, or sandwiches. Leftover veggies can be tossed into soups or omelets.
  • Portion Control: Use measuring cups or a food scale to ensure you’re eating the right portion sizes. This is especially important for those with fatty liver, as overeating can trigger symptoms.
  • Store Properly: Invest in some good quality food storage containers to keep your meals fresh. Glass containers are a great option as they’re durable and don’t hold onto smells.
  • Have Fun: Lastly, have fun with it! Try new recipes, experiment with different spices, and enjoy the process. After all, food is meant to be enjoyed!


A low-fat, high-protein, and fiber-rich diet can help you manage fatty liver disease and prevent complications. This 21-day fatty liver diet plan provides you with a structured approach to improve your liver health. For more detailed guidance, download the 21-day fatty liver diet plan PDF and consult a healthcare professional to tailor the plan to your specific needs.

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