Fatty liver disease, whether non-alcoholic (NAFLD) or due to alcohol-related liver damage, can be effectively managed—and even reversed—with the right dietary choices. If you’re looking for a structured yet flexible way to support liver detox, reduce inflammation, and restore balance, this 7 day meal plan for fatty liver offers the perfect roadmap. Backed by research and crafted with expert-recommended foods, this guide walks you through exactly what to eat and why it works.
Let’s explore how clean, liver-supportive eating can help you feel lighter, more energetic, and healthier in just one week.
Why Focus on a 7 Day Liver Cleanse Diet?
A 7-day liver cleanse diet is not about extreme fasting or juice-only detoxes. Instead, it’s a holistic approach that emphasizes nutrient-dense, whole foods that naturally support your body’s ability to eliminate toxins, repair liver cells, and balance metabolic function. By incorporating targeted meals and avoiding inflammatory triggers, you’re giving your liver a much-needed break while boosting its capacity to heal.
What Makes a Liver-Friendly Meal Plan?
A great fatty liver meal plan focuses on:
- Whole, anti-inflammatory foods
- High-fiber vegetables and legumes
- Lean or plant-based protein
- Healthy fats like olive oil, avocado, and nuts
- Low glycemic fruits
- Hydration through water and herbal teas
- Avoidance of sugar, alcohol, processed meat, and refined grains
7 Day Meal Plan for Fatty Liver
This 7 day fatty liver diet plan features easy-to-make meals for breakfast, lunch, and dinner with strategic snacks. It’s perfect for anyone seeking a fatty liver disease meal plan that’s rich in liver-healing nutrients.
Day 1: Hydrate & Cleanse Start
Breakfast:
- Green smoothie (kale, cucumber, lemon juice, parsley, flaxseeds, unsweetened almond milk)
- 1 boiled egg
Lunch:
- Large salad with mixed greens, beets, broccoli, carrots, avocado, and olive oil-lemon dressing
- Grilled chicken breast
Dinner:
- Lentil soup with spinach and garlic
- Steamed cauliflower
- Herbal tea (mint or boldo)
Day 2: Boost Antioxidants
Breakfast:
- Chia pudding with almond milk, blueberries, and cinnamon
- Green tea
Lunch:
- Quinoa bowl with kale, cherry tomatoes, cucumber, and grilled tofu
- Lemon-olive oil dressing
Dinner:
- Baked salmon with steamed broccoli and carrots
- Beetroot salad with flaxseed oil
Day 3: Reduce Inflammation
Breakfast:
- Scrambled eggs with spinach and bell peppers (cooked in coconut oil)
- 1 slice of melon
Lunch:
- Roasted Brussels sprouts and carrots over arugula
- Grilled tempeh
Dinner:
- Vegetable stew with garlic, onions, cauliflower, and zucchini
- Side of steamed quinoa
- Chamomile tea
Day 4: Support Gut & Liver
Breakfast:
- Smoothie (almond milk, raspberries, chia seeds, kale, ginger, turmeric)
- Handful of walnuts
Lunch:
- Cauliflower rice bowl with sautéed mushrooms, artichokes, and chickpeas
- Cress and radish salad
Dinner:
- Baked trout with garlic and lemon
- Steamed asparagus and beet greens
- Dandelion tea
Day 5: Encourage Detox Pathways
Breakfast:
- Overnight oats with flaxseeds, strawberries, and almond butter
- Green tea
Lunch:
- Lentil and kale soup
- Roasted bell pepper and avocado salad
Dinner:
- Stir-fried tofu with bok choy, broccoli, and sesame seeds
- Ginger-mint tea
Day 6: Regenerate & Repair
Breakfast:
- Smoothie (coconut water, mango, turmeric, flaxseeds, spinach)
- Handful of almonds
Lunch:
- Large salad with grilled chicken, artichoke hearts, tomatoes, arugula, and olive oil
- Sparkling water with lemon
Dinner:
- Chickpea stew with cumin, garlic, and onions
- Steamed kale
- Milk thistle tea
Day 7: Flush Toxins & Rejuvenate
Breakfast:
- Poached eggs over sautéed dandelion greens and garlic
- Small cup of black coffee (optional)
Lunch:
- Roasted beet and lentil salad with pumpkin seeds
- Grilled eggplant on the side
Dinner:
- Baked cod with lemon and olive oil
- Steamed spinach and cauliflower mash
- Herbal tea
Tips for Success on a Fatty Liver Diet Meal Plan
- Drink at least 1.5 to 2 liters of filtered water daily
- Avoid alcohol, added sugar, fried food, and processed snacks
- Include bitter greens and cruciferous vegetables every day
- Use liver-supportive herbs: turmeric, dandelion, ginger, and milk thistle
- Practice portion control, even with healthy foods
- Incorporate movement (walk, yoga, or gentle exercise) daily
- Sleep 7–9 hours to support hormone balance and liver function
Who Can Benefit from a Fatty Liver Diet Plan?
This plan is ideal for those with:
- Non-alcoholic fatty liver disease (NAFLD)
- Metabolic syndrome or prediabetes
- High liver enzymes
- Chronic fatigue or brain fog
- Digestive sluggishness
- Women managing hormonal imbalance or seeking a tailored woman fatty liver diet plan.
Frequently Asked Questions (FAQs)
Final Thoughts
Following this structured 7-day meal plan for fatty liver is one of the most natural and effective ways to support liver health. By focusing on antioxidant-rich, anti-inflammatory, and fiber-dense meals, you’re not only detoxifying your liver but also improving your overall energy, metabolism, and gut function.
Stick with this plan as a foundation for longer-term healthy eating, and always consult your healthcare provider or a registered dietitian for personalized guidance, especially if you have underlying health conditions.
Disclaimer: The content on Wellness Derive is for informational purposes only and not a substitute for professional medical advice, diagnosis, or treatment. Always consult a healthcare provider for medical concerns.
