Condition Management

The Ultimate 7-Day Meal Plan for Fatty Liver

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The Ultimate 7-Day Meal Plan to Help Steatotic (Fatty) Liver (Without Sacrificing on Taste)

Steatosis refers to a buildup of fat in the tissues and steatotic (fatty) liver is a buildup of fat in the liver. When this buildup causes problems, it’s considered steatotic liver disease (SLD). While there is no single diet for SLD, there are certain guidelines you should know about to help manage the condition. Read on for the ultimate 7-Day meal plan to help fatty liver (now known as steatotic liver).

Understanding Steatotic (Fatty) Liver Disease

What Is Steatotic (Fatty) Liver Disease?

Steatotic liver disease (SLD) refers to several conditions associated with fat buildup in the liver. While the causes of SLD are not fully known, there are a variety of risk factors including the heavy use of alcohol and chronic metabolic conditions, such as type 2 diabetes and insulin resistance

While it doesn’t usually cause symptoms, people with SLD may experience abdominal (belly) pain and exhaustion. A blood test for liver enzymes is often the first sign of SLD. Other tests may include imaging scans and biopsies to confirm the diagnosis.

There is no specific treatment or medications for SLD. The main focus is to manage the risk factors. This includes avoiding alcohol, losing weight, and managing metabolic conditions, such as diabetes and high cholesterol. 

Fatty Liver Disease Renamed

The conditions associated with steatotic liver have been renamed in order to better clarify the potential causes.

Fatty liver disease –> steatotic liver disease (SLD)

SLD refers to a buildup of fat in the liver and includes multiple subcategories that are based on the associated risk factors.

Nonalcoholic Fatty Liver Disease (NAFLD) –> Metabolic dysfunction-associated steatotic liver disease (MASLD)

MASLD is named for the metabolic risk factors that are associated with it. These include obesity, type 2 diabetes, high blood pressure, and hyperlipidemia (such as high cholesterol and high triglycerides). This type of liver disease is not associated with heavy alcohol use, which is why it used to be called “nonalcoholic.”

Alcoholic liver disease > alcohol-related liver disease (ALD)

In ALD, excessive alcohol intake causes some of the liver cells to die. These cells are unable to be replaced by new cells fast enough so fat builds up (steatosis).

The Ultimate 7-Day Meal Plan to Help Steatotic (Fatty) Liver (Without Sacrificing on Taste)

Steatosis refers to a buildup of fat in the tissues and steatotic (fatty) liver is a buildup of fat in the liver. When this buildup causes problems, it’s considered steatotic liver disease (SLD). While there is no single diet for SLD, there are certain guidelines you should know about to help manage the condition. Read on for the ultimate 7-Day meal plan to help fatty liver (now known as steatotic liver).

Understanding Steatotic (Fatty) Liver Disease

What Is Steatotic (Fatty) Liver Disease?

Steatotic liver disease (SLD) refers to several conditions associated with fat buildup in the liver. While the causes of SLD are not fully known, there are a variety of risk factors including the heavy use of alcohol and chronic metabolic conditions, such as type 2 diabetes and insulin resistance

While it doesn’t usually cause symptoms, people with SLD may experience abdominal (belly) pain and exhaustion. A blood test for liver enzymes is often the first sign of SLD. Other tests may include imaging scans and biopsies to confirm the diagnosis.

There is no specific treatment or medications for SLD. The main focus is to manage the risk factors. This includes avoiding alcohol, losing weight, and managing metabolic conditions, such as diabetes and high cholesterol. 

Fatty Liver Disease Renamed

The conditions associated with steatotic liver have been renamed in order to better clarify the potential causes.

Fatty liver disease –> steatotic liver disease (SLD)

SLD refers to a buildup of fat in the liver and includes multiple subcategories that are based on the associated risk factors.

Nonalcoholic Fatty Liver Disease (NAFLD) –> Metabolic dysfunction-associated steatotic liver disease (MASLD)

MASLD is named for the metabolic risk factors that are associated with it. These include obesity, type 2 diabetes, high blood pressure, and hyperlipidemia (such as high cholesterol and high triglycerides). This type of liver disease is not associated with heavy alcohol use, which is why it used to be called “nonalcoholic.”

Alcoholic liver disease > alcohol-related liver disease (ALD)

In ALD, excessive alcohol intake causes some of the liver cells to die. These cells are unable to be replaced by new cells fast enough so fat builds up (steatosis).

The Ultimate 7-Day Meal Plan to Help Steatotic (Fatty) Liver (Without Sacrificing on Taste)

Steatosis refers to a buildup of fat in the tissues and steatotic (fatty) liver is a buildup of fat in the liver. When this buildup causes problems, it’s considered steatotic liver disease (SLD). While there is no single diet for SLD, there are certain guidelines you should know about to help manage the condition. Read on for the ultimate 7-Day meal plan to help fatty liver (now known as steatotic liver).

Understanding Steatotic (Fatty) Liver Disease

What Is Steatotic (Fatty) Liver Disease?

Steatotic liver disease (SLD) refers to several conditions associated with fat buildup in the liver. While the causes of SLD are not fully known, there are a variety of risk factors including the heavy use of alcohol and chronic metabolic conditions, such as type 2 diabetes and insulin resistance

While it doesn’t usually cause symptoms, people with SLD may experience abdominal (belly) pain and exhaustion. A blood test for liver enzymes is often the first sign of SLD. Other tests may include imaging scans and biopsies to confirm the diagnosis.

There is no specific treatment or medications for SLD. The main focus is to manage the risk factors. This includes avoiding alcohol, losing weight, and managing metabolic conditions, such as diabetes and high cholesterol. 

Fatty Liver Disease Renamed

The conditions associated with steatotic liver have been renamed in order to better clarify the potential causes.

Fatty liver disease –> steatotic liver disease (SLD)

SLD refers to a buildup of fat in the liver and includes multiple subcategories that are based on the associated risk factors.

Nonalcoholic Fatty Liver Disease (NAFLD) –> Metabolic dysfunction-associated steatotic liver disease (MASLD)

MASLD is named for the metabolic risk factors that are associated with it. These include obesity, type 2 diabetes, high blood pressure, and hyperlipidemia (such as high cholesterol and high triglycerides). This type of liver disease is not associated with heavy alcohol use, which is why it used to be called “nonalcoholic.”

Alcoholic liver disease > alcohol-related liver disease (ALD)

In ALD, excessive alcohol intake causes some of the liver cells to die. These cells are unable to be replaced by new cells fast enough so fat builds up (steatosis).

The Ultimate 7-Day Meal Plan to Help Steatotic (Fatty) Liver (Without Sacrificing on Taste)

Steatosis refers to a buildup of fat in the tissues and steatotic (fatty) liver is a buildup of fat in the liver. When this buildup causes problems, it’s considered steatotic liver disease (SLD). While there is no single diet for SLD, there are certain guidelines you should know about to help manage the condition. Read on for the ultimate 7-Day meal plan to help fatty liver (now known as steatotic liver).

Understanding Steatotic (Fatty) Liver Disease

What Is Steatotic (Fatty) Liver Disease?

Steatotic liver disease (SLD) refers to several conditions associated with fat buildup in the liver. While the causes of SLD are not fully known, there are a variety of risk factors including the heavy use of alcohol and chronic metabolic conditions, such as type 2 diabetes and insulin resistance

While it doesn’t usually cause symptoms, people with SLD may experience abdominal (belly) pain and exhaustion. A blood test for liver enzymes is often the first sign of SLD. Other tests may include imaging scans and biopsies to confirm the diagnosis.

There is no specific treatment or medications for SLD. The main focus is to manage the risk factors. This includes avoiding alcohol, losing weight, and managing metabolic conditions, such as diabetes and high cholesterol. 

Fatty Liver Disease Renamed

The conditions associated with steatotic liver have been renamed in order to better clarify the potential causes.

Fatty liver disease –> steatotic liver disease (SLD)

SLD refers to a buildup of fat in the liver and includes multiple subcategories that are based on the associated risk factors.

Nonalcoholic Fatty Liver Disease (NAFLD) –> Metabolic dysfunction-associated steatotic liver disease (MASLD)

MASLD is named for the metabolic risk factors that are associated with it. These include obesity, type 2 diabetes, high blood pressure, and hyperlipidemia (such as high cholesterol and high triglycerides). This type of liver disease is not associated with heavy alcohol use, which is why it used to be called “nonalcoholic.”

Alcoholic liver disease > alcohol-related liver disease (ALD)

In ALD, excessive alcohol intake causes some of the liver cells to die. These cells are unable to be replaced by new cells fast enough so fat builds up (steatosis).

The Ultimate 7-Day Meal Plan to Help Steatotic (Fatty) Liver (Without Sacrificing on Taste)

Steatosis refers to a buildup of fat in the tissues and steatotic (fatty) liver is a buildup of fat in the liver. When this buildup causes problems, it’s considered steatotic liver disease (SLD). While there is no single diet for SLD, there are certain guidelines you should know about to help manage the condition. Read on for the ultimate 7-Day meal plan to help fatty liver (now known as steatotic liver).

Understanding Steatotic (Fatty) Liver Disease

What Is Steatotic (Fatty) Liver Disease?

Steatotic liver disease (SLD) refers to several conditions associated with fat buildup in the liver. While the causes of SLD are not fully known, there are a variety of risk factors including the heavy use of alcohol and chronic metabolic conditions, such as type 2 diabetes and insulin resistance

While it doesn’t usually cause symptoms, people with SLD may experience abdominal (belly) pain and exhaustion. A blood test for liver enzymes is often the first sign of SLD. Other tests may include imaging scans and biopsies to confirm the diagnosis.

There is no specific treatment or medications for SLD. The main focus is to manage the risk factors. This includes avoiding alcohol, losing weight, and managing metabolic conditions, such as diabetes and high cholesterol. 

Fatty Liver Disease Renamed

The conditions associated with steatotic liver have been renamed in order to better clarify the potential causes.

Fatty liver disease –> steatotic liver disease (SLD)

SLD refers to a buildup of fat in the liver and includes multiple subcategories that are based on the associated risk factors.

Nonalcoholic Fatty Liver Disease (NAFLD) –> Metabolic dysfunction-associated steatotic liver disease (MASLD)

MASLD is named for the metabolic risk factors that are associated with it. These include obesity, type 2 diabetes, high blood pressure, and hyperlipidemia (such as high cholesterol and high triglycerides). This type of liver disease is not associated with heavy alcohol use, which is why it used to be called “nonalcoholic.”

Alcoholic liver disease > alcohol-related liver disease (ALD)

In ALD, excessive alcohol intake causes some of the liver cells to die. These cells are unable to be replaced by new cells fast enough so fat builds up (steatosis).

Meet With an Online Registered Dietitian

95% of our patients meet with their dietitian for free.

Meet With an Online Registered Dietitian

95% of our patients meet with their dietitian for free.

Meet With an Online Registered Dietitian

95% of our patients meet with their dietitian for free.

Meet With an Online Registered Dietitian

95% of our patients meet with their dietitian for free.

Meet With an Online Registered Dietitian

95% of our patients meet with their dietitian for free.

What to Eat for Steatotic (Fatty) Liver Disease

No single diet is recommended for steatotic liver disease. The American College of Gastroenterology recommends reducing calories, emphasizing fruits and vegetables, and limiting processed foods and added sugars. Although many diets may be beneficial for MASLD, the Mediterranean diet seems the most  popular among researchers and clinicians.

The Mediterranean diet is an eating plan that focuses on whole grains, fruits and vegetables, beans and legumes, nuts and seeds, and olive oil. It also includes moderate amounts of dairy products, eggs, fish, and poultry. 

Research into the Mediterranean diet for MASLD is ongoing. ne reason for the Mediterranean diet is its potential to decrease risk factors for MASLD, such as cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Coffee may also provide benefits for MASLD. It is possible coffee prevents additional fat buildup and protects liver tissue, but additional research is needed. Coffee may not be appropriate for everyone, including those who are sensitive to caffeine, people with high blood pressure, or those who are pregnant or nursing. 

Be sure to check with your healthcare provider before making any changes to your diet as these nutrition guidelines can vary significantly from person to person.

Foods to Avoid: Saturated Fats and Added Sugars

Avoiding alcohol is an important part of reducing complications from steatotic liver. This applies to all types of steatotic liver disease including both ALD and MASLD. This is because alcohol can increase the buildup of fat in the liver.

It is also recommended to eat less red meat and limit sweets and added sugars. This study found an association between red meat consumption and MASLD. In a population with low red meat consumption, those who ate the most red meat had higher risks for MASLD. Research suggests that diets high in simple sugars may be associated with fat buildup in the liver.

7-Day Meal Plan for Fatty Liver

Here is a sample 7-Day meal plan for steatotic (fatty) liver disease to help give you some ideas. 

This meal plan is a general recommendation and may not be appropriate for your individual nutrition needs or health conditions. Please consult your healthcare provider before starting a new diet or making changes to your current eating plan.

Day 1: Mediterranean Diet Focus

Breakfast: Low-fat Greek Yogurt with Berries and Nuts

Top one cup of low-fat Greek yogurt with a handful of mixed berries. Add a sprinkle of chopped pecans for a pleasant crunch.

Lunch: Quinoa Salad with Black Beans, Olive Oil, and Mixed Veggies

Cook up a fiber-packed whole grain like quinoa and toss with black beans, a drizzle of olive oil, and a squeeze of lemon juice. Top with sauteed bell peppers, zucchini, and yellow squash.

Dinner: Baked Salmon with Steamed Broccoli and Sweet Potatoes

Season omega-3-rich salmon with garlic salt and pepper and bake in the oven along with sweet potato wedges. Serve with a side of steamed broccoli.

Day 2: Balanced Plant-Based Proteins

Breakfast: Oatmeal with Chia Seeds and Sliced Almonds

Cook whole rolled oats (in the microwave or on the stovetop) with a tablespoon of fiber-rich chia seeds. Top with a sprinkle of sliced almonds for texture.

Lunch: Black Bean Tacos with Avocado and Salsa

Use a medium skillet to heat ½ cup of black beans with a few spoonfuls of salsa. Serve in soft corn tacos with shredded lettuce, diced tomatoes, and a few avocado slices.

Dinner: Stir-Fried Vegetables with Tofu and Brown Rice

Go meatless for dinner by making a stir fry with tofu, snow peas, sliced white button mushrooms, and baby bok choy. Season with soy sauce, freshly grated ginger, rice wine vinegar, and a splash of sesame oil. Serve over a bed of brown rice.

Day 3: Omega-3 and Fiber-Rich Meals

Breakfast: Smoothie with Spinach, Flax Seeds, and Berries

For breakfast on the go, blend up a smoothie with two cups of spinach, one tablespoon of ground flaxseeds, and frozen berries. Use low-fat or plant-based milk and add an optional scoop of protein powder for an extra boost if needed.

Lunch: Chickpea Salad with Cucumber, Tomatoes, and Olive Oil

Chop up romaine lettuce and toss with sliced cucumbers, diced tomatoes, a drizzle of olive oil, and balsamic vinegar. Top with ½ cup of chickpeas for a tasty plant-based lunch.

Dinner: Grilled Mackerel with Quinoa and Sautéed Spinach

Salmon isn’t the only way to get your omega-3 fix! Mackerel has a mild taste and is packed with healthy fats. Grill (or bake) a filet of mackerel and serve with quinoa, sauteed spinach, and lemon wedges on the side.

Day 4: Low Saturated Fat Day

Breakfast: Whole Grain Toast with Avocado and Cherry Tomatoes

Top two pieces of whole grain toast with a few slices of avocado and thinly sliced cherry tomatoes. Sprinkle it with  “everything bagel” seasoning for a punch of flavor.

Lunch: Lentil Soup with Wild Rice

Heat up a bowl of lentil soup (or make your own!) and stir in steamed wild rice for a cozy lunch.

Dinner: Baked Chicken Breast with Steamed Green Beans and Baked Potato

Bake a boneless, skinless chicken breast with Italian seasoning and serve with steamed green beans and half a baked potato.

Day 5: Emphasizing Plant-Based Proteins

Breakfast: Smoothie Bowl with Almond Butter and Sliced Banana

Blend plant-based protein powder, frozen berries, and unsweetened almond milk. Add just enough almond milk so that the consistency is like soft-serve ice cream. Transfer to a bowl and top with a drizzle of almond butter and a sliced banana.

Lunch: Mixed Green Salad with Walnuts, Chickpeas, Apple Slices, and Balsamic Vinaigrette

Top a bed of mixed greens with a sprinkle of chopped walnuts, ½ cup chickpeas, and apple slices. Dress with balsamic vinegar and a splash of olive oil.

Dinner: Spaghetti Squash with Marinara Sauce and Sautéed Mushrooms

Bake a spaghetti squash and scoop out the “noodles” with a fork and transfer to a plate. Add low-fat marinara sauce and sauteed mushrooms. Serve with a whole-grain roll on the side for dipping.

Day 6: High Fiber, Low Processed Foods

Breakfast: Chia Pudding with Strawberries

Make a high-fiber chia pudding and top with strawberries. If you can’t get fresh strawberries, frozen and thawed berries work just as well!

Lunch: Roasted Veggie Wrap with Hummus

Grab a whole-grain wrap and fill it with a smear of hummus. Add roasted red peppers, onions, and some cucumber spears for extra crunch and freshness. 

Dinner: Grilled Shrimp Skewers with Bell Peppers and Couscous

Make skewers with shrimp, baby portobello mushrooms, and bell pepper pieces. Grill the skewers and serve with a side of couscous.

Day 7: Mediterranean-Inspired Meals

Breakfast: Greek Yogurt with Honey and Walnuts

Top a bowl of low-fat Greek yogurt with a drizzle of honey and sprinkle of walnut pieces.

Lunch: Farro Salad with Cherry Tomatoes, Cucumbers, and Feta

Farro is a type of wheat that’s high in fiber and popular in Mediterranean cuisine. Use cooked farro to make a salad with cherry tomatoes, diced cucumbers, and fat-free feta cheese crumbles.

Dinner: Baked Cod with Lemon, Steamed Asparagus, and Brown Rice

Bake cod and season with a squeeze of lemon. Serve with steamed asparagus and brown rice.

Work with a Registered Dietitian for Personalized Guidance

Knowing how to eat steatotic (fatty) liver can be confusing. Sure, there may be research on coffee being helpful or the Mediterranean diet being the preferred eating plan, but are those recommendations really right for you? One way to know for sure is to work with a Season Registered Dietitian who can create a personalized plan based on your exact needs. Click here to see if you’re eligible to see a dietitian for FREE!

What to Eat for Steatotic (Fatty) Liver Disease

No single diet is recommended for steatotic liver disease. The American College of Gastroenterology recommends reducing calories, emphasizing fruits and vegetables, and limiting processed foods and added sugars. Although many diets may be beneficial for MASLD, the Mediterranean diet seems the most  popular among researchers and clinicians.

The Mediterranean diet is an eating plan that focuses on whole grains, fruits and vegetables, beans and legumes, nuts and seeds, and olive oil. It also includes moderate amounts of dairy products, eggs, fish, and poultry. 

Research into the Mediterranean diet for MASLD is ongoing. ne reason for the Mediterranean diet is its potential to decrease risk factors for MASLD, such as cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Coffee may also provide benefits for MASLD. It is possible coffee prevents additional fat buildup and protects liver tissue, but additional research is needed. Coffee may not be appropriate for everyone, including those who are sensitive to caffeine, people with high blood pressure, or those who are pregnant or nursing. 

Be sure to check with your healthcare provider before making any changes to your diet as these nutrition guidelines can vary significantly from person to person.

Foods to Avoid: Saturated Fats and Added Sugars

Avoiding alcohol is an important part of reducing complications from steatotic liver. This applies to all types of steatotic liver disease including both ALD and MASLD. This is because alcohol can increase the buildup of fat in the liver.

It is also recommended to eat less red meat and limit sweets and added sugars. This study found an association between red meat consumption and MASLD. In a population with low red meat consumption, those who ate the most red meat had higher risks for MASLD. Research suggests that diets high in simple sugars may be associated with fat buildup in the liver.

7-Day Meal Plan for Fatty Liver

Here is a sample 7-Day meal plan for steatotic (fatty) liver disease to help give you some ideas. 

This meal plan is a general recommendation and may not be appropriate for your individual nutrition needs or health conditions. Please consult your healthcare provider before starting a new diet or making changes to your current eating plan.

Day 1: Mediterranean Diet Focus

Breakfast: Low-fat Greek Yogurt with Berries and Nuts

Top one cup of low-fat Greek yogurt with a handful of mixed berries. Add a sprinkle of chopped pecans for a pleasant crunch.

Lunch: Quinoa Salad with Black Beans, Olive Oil, and Mixed Veggies

Cook up a fiber-packed whole grain like quinoa and toss with black beans, a drizzle of olive oil, and a squeeze of lemon juice. Top with sauteed bell peppers, zucchini, and yellow squash.

Dinner: Baked Salmon with Steamed Broccoli and Sweet Potatoes

Season omega-3-rich salmon with garlic salt and pepper and bake in the oven along with sweet potato wedges. Serve with a side of steamed broccoli.

Day 2: Balanced Plant-Based Proteins

Breakfast: Oatmeal with Chia Seeds and Sliced Almonds

Cook whole rolled oats (in the microwave or on the stovetop) with a tablespoon of fiber-rich chia seeds. Top with a sprinkle of sliced almonds for texture.

Lunch: Black Bean Tacos with Avocado and Salsa

Use a medium skillet to heat ½ cup of black beans with a few spoonfuls of salsa. Serve in soft corn tacos with shredded lettuce, diced tomatoes, and a few avocado slices.

Dinner: Stir-Fried Vegetables with Tofu and Brown Rice

Go meatless for dinner by making a stir fry with tofu, snow peas, sliced white button mushrooms, and baby bok choy. Season with soy sauce, freshly grated ginger, rice wine vinegar, and a splash of sesame oil. Serve over a bed of brown rice.

Day 3: Omega-3 and Fiber-Rich Meals

Breakfast: Smoothie with Spinach, Flax Seeds, and Berries

For breakfast on the go, blend up a smoothie with two cups of spinach, one tablespoon of ground flaxseeds, and frozen berries. Use low-fat or plant-based milk and add an optional scoop of protein powder for an extra boost if needed.

Lunch: Chickpea Salad with Cucumber, Tomatoes, and Olive Oil

Chop up romaine lettuce and toss with sliced cucumbers, diced tomatoes, a drizzle of olive oil, and balsamic vinegar. Top with ½ cup of chickpeas for a tasty plant-based lunch.

Dinner: Grilled Mackerel with Quinoa and Sautéed Spinach

Salmon isn’t the only way to get your omega-3 fix! Mackerel has a mild taste and is packed with healthy fats. Grill (or bake) a filet of mackerel and serve with quinoa, sauteed spinach, and lemon wedges on the side.

Day 4: Low Saturated Fat Day

Breakfast: Whole Grain Toast with Avocado and Cherry Tomatoes

Top two pieces of whole grain toast with a few slices of avocado and thinly sliced cherry tomatoes. Sprinkle it with  “everything bagel” seasoning for a punch of flavor.

Lunch: Lentil Soup with Wild Rice

Heat up a bowl of lentil soup (or make your own!) and stir in steamed wild rice for a cozy lunch.

Dinner: Baked Chicken Breast with Steamed Green Beans and Baked Potato

Bake a boneless, skinless chicken breast with Italian seasoning and serve with steamed green beans and half a baked potato.

Day 5: Emphasizing Plant-Based Proteins

Breakfast: Smoothie Bowl with Almond Butter and Sliced Banana

Blend plant-based protein powder, frozen berries, and unsweetened almond milk. Add just enough almond milk so that the consistency is like soft-serve ice cream. Transfer to a bowl and top with a drizzle of almond butter and a sliced banana.

Lunch: Mixed Green Salad with Walnuts, Chickpeas, Apple Slices, and Balsamic Vinaigrette

Top a bed of mixed greens with a sprinkle of chopped walnuts, ½ cup chickpeas, and apple slices. Dress with balsamic vinegar and a splash of olive oil.

Dinner: Spaghetti Squash with Marinara Sauce and Sautéed Mushrooms

Bake a spaghetti squash and scoop out the “noodles” with a fork and transfer to a plate. Add low-fat marinara sauce and sauteed mushrooms. Serve with a whole-grain roll on the side for dipping.

Day 6: High Fiber, Low Processed Foods

Breakfast: Chia Pudding with Strawberries

Make a high-fiber chia pudding and top with strawberries. If you can’t get fresh strawberries, frozen and thawed berries work just as well!

Lunch: Roasted Veggie Wrap with Hummus

Grab a whole-grain wrap and fill it with a smear of hummus. Add roasted red peppers, onions, and some cucumber spears for extra crunch and freshness. 

Dinner: Grilled Shrimp Skewers with Bell Peppers and Couscous

Make skewers with shrimp, baby portobello mushrooms, and bell pepper pieces. Grill the skewers and serve with a side of couscous.

Day 7: Mediterranean-Inspired Meals

Breakfast: Greek Yogurt with Honey and Walnuts

Top a bowl of low-fat Greek yogurt with a drizzle of honey and sprinkle of walnut pieces.

Lunch: Farro Salad with Cherry Tomatoes, Cucumbers, and Feta

Farro is a type of wheat that’s high in fiber and popular in Mediterranean cuisine. Use cooked farro to make a salad with cherry tomatoes, diced cucumbers, and fat-free feta cheese crumbles.

Dinner: Baked Cod with Lemon, Steamed Asparagus, and Brown Rice

Bake cod and season with a squeeze of lemon. Serve with steamed asparagus and brown rice.

Work with a Registered Dietitian for Personalized Guidance

Knowing how to eat steatotic (fatty) liver can be confusing. Sure, there may be research on coffee being helpful or the Mediterranean diet being the preferred eating plan, but are those recommendations really right for you? One way to know for sure is to work with a Season Registered Dietitian who can create a personalized plan based on your exact needs. Click here to see if you’re eligible to see a dietitian for FREE!

What to Eat for Steatotic (Fatty) Liver Disease

No single diet is recommended for steatotic liver disease. The American College of Gastroenterology recommends reducing calories, emphasizing fruits and vegetables, and limiting processed foods and added sugars. Although many diets may be beneficial for MASLD, the Mediterranean diet seems the most  popular among researchers and clinicians.

The Mediterranean diet is an eating plan that focuses on whole grains, fruits and vegetables, beans and legumes, nuts and seeds, and olive oil. It also includes moderate amounts of dairy products, eggs, fish, and poultry. 

Research into the Mediterranean diet for MASLD is ongoing. ne reason for the Mediterranean diet is its potential to decrease risk factors for MASLD, such as cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Coffee may also provide benefits for MASLD. It is possible coffee prevents additional fat buildup and protects liver tissue, but additional research is needed. Coffee may not be appropriate for everyone, including those who are sensitive to caffeine, people with high blood pressure, or those who are pregnant or nursing. 

Be sure to check with your healthcare provider before making any changes to your diet as these nutrition guidelines can vary significantly from person to person.

Foods to Avoid: Saturated Fats and Added Sugars

Avoiding alcohol is an important part of reducing complications from steatotic liver. This applies to all types of steatotic liver disease including both ALD and MASLD. This is because alcohol can increase the buildup of fat in the liver.

It is also recommended to eat less red meat and limit sweets and added sugars. This study found an association between red meat consumption and MASLD. In a population with low red meat consumption, those who ate the most red meat had higher risks for MASLD. Research suggests that diets high in simple sugars may be associated with fat buildup in the liver.

7-Day Meal Plan for Fatty Liver

Here is a sample 7-Day meal plan for steatotic (fatty) liver disease to help give you some ideas. 

This meal plan is a general recommendation and may not be appropriate for your individual nutrition needs or health conditions. Please consult your healthcare provider before starting a new diet or making changes to your current eating plan.

Day 1: Mediterranean Diet Focus

Breakfast: Low-fat Greek Yogurt with Berries and Nuts

Top one cup of low-fat Greek yogurt with a handful of mixed berries. Add a sprinkle of chopped pecans for a pleasant crunch.

Lunch: Quinoa Salad with Black Beans, Olive Oil, and Mixed Veggies

Cook up a fiber-packed whole grain like quinoa and toss with black beans, a drizzle of olive oil, and a squeeze of lemon juice. Top with sauteed bell peppers, zucchini, and yellow squash.

Dinner: Baked Salmon with Steamed Broccoli and Sweet Potatoes

Season omega-3-rich salmon with garlic salt and pepper and bake in the oven along with sweet potato wedges. Serve with a side of steamed broccoli.

Day 2: Balanced Plant-Based Proteins

Breakfast: Oatmeal with Chia Seeds and Sliced Almonds

Cook whole rolled oats (in the microwave or on the stovetop) with a tablespoon of fiber-rich chia seeds. Top with a sprinkle of sliced almonds for texture.

Lunch: Black Bean Tacos with Avocado and Salsa

Use a medium skillet to heat ½ cup of black beans with a few spoonfuls of salsa. Serve in soft corn tacos with shredded lettuce, diced tomatoes, and a few avocado slices.

Dinner: Stir-Fried Vegetables with Tofu and Brown Rice

Go meatless for dinner by making a stir fry with tofu, snow peas, sliced white button mushrooms, and baby bok choy. Season with soy sauce, freshly grated ginger, rice wine vinegar, and a splash of sesame oil. Serve over a bed of brown rice.

Day 3: Omega-3 and Fiber-Rich Meals

Breakfast: Smoothie with Spinach, Flax Seeds, and Berries

For breakfast on the go, blend up a smoothie with two cups of spinach, one tablespoon of ground flaxseeds, and frozen berries. Use low-fat or plant-based milk and add an optional scoop of protein powder for an extra boost if needed.

Lunch: Chickpea Salad with Cucumber, Tomatoes, and Olive Oil

Chop up romaine lettuce and toss with sliced cucumbers, diced tomatoes, a drizzle of olive oil, and balsamic vinegar. Top with ½ cup of chickpeas for a tasty plant-based lunch.

Dinner: Grilled Mackerel with Quinoa and Sautéed Spinach

Salmon isn’t the only way to get your omega-3 fix! Mackerel has a mild taste and is packed with healthy fats. Grill (or bake) a filet of mackerel and serve with quinoa, sauteed spinach, and lemon wedges on the side.

Day 4: Low Saturated Fat Day

Breakfast: Whole Grain Toast with Avocado and Cherry Tomatoes

Top two pieces of whole grain toast with a few slices of avocado and thinly sliced cherry tomatoes. Sprinkle it with  “everything bagel” seasoning for a punch of flavor.

Lunch: Lentil Soup with Wild Rice

Heat up a bowl of lentil soup (or make your own!) and stir in steamed wild rice for a cozy lunch.

Dinner: Baked Chicken Breast with Steamed Green Beans and Baked Potato

Bake a boneless, skinless chicken breast with Italian seasoning and serve with steamed green beans and half a baked potato.

Day 5: Emphasizing Plant-Based Proteins

Breakfast: Smoothie Bowl with Almond Butter and Sliced Banana

Blend plant-based protein powder, frozen berries, and unsweetened almond milk. Add just enough almond milk so that the consistency is like soft-serve ice cream. Transfer to a bowl and top with a drizzle of almond butter and a sliced banana.

Lunch: Mixed Green Salad with Walnuts, Chickpeas, Apple Slices, and Balsamic Vinaigrette

Top a bed of mixed greens with a sprinkle of chopped walnuts, ½ cup chickpeas, and apple slices. Dress with balsamic vinegar and a splash of olive oil.

Dinner: Spaghetti Squash with Marinara Sauce and Sautéed Mushrooms

Bake a spaghetti squash and scoop out the “noodles” with a fork and transfer to a plate. Add low-fat marinara sauce and sauteed mushrooms. Serve with a whole-grain roll on the side for dipping.

Day 6: High Fiber, Low Processed Foods

Breakfast: Chia Pudding with Strawberries

Make a high-fiber chia pudding and top with strawberries. If you can’t get fresh strawberries, frozen and thawed berries work just as well!

Lunch: Roasted Veggie Wrap with Hummus

Grab a whole-grain wrap and fill it with a smear of hummus. Add roasted red peppers, onions, and some cucumber spears for extra crunch and freshness. 

Dinner: Grilled Shrimp Skewers with Bell Peppers and Couscous

Make skewers with shrimp, baby portobello mushrooms, and bell pepper pieces. Grill the skewers and serve with a side of couscous.

Day 7: Mediterranean-Inspired Meals

Breakfast: Greek Yogurt with Honey and Walnuts

Top a bowl of low-fat Greek yogurt with a drizzle of honey and sprinkle of walnut pieces.

Lunch: Farro Salad with Cherry Tomatoes, Cucumbers, and Feta

Farro is a type of wheat that’s high in fiber and popular in Mediterranean cuisine. Use cooked farro to make a salad with cherry tomatoes, diced cucumbers, and fat-free feta cheese crumbles.

Dinner: Baked Cod with Lemon, Steamed Asparagus, and Brown Rice

Bake cod and season with a squeeze of lemon. Serve with steamed asparagus and brown rice.

Work with a Registered Dietitian for Personalized Guidance

Knowing how to eat steatotic (fatty) liver can be confusing. Sure, there may be research on coffee being helpful or the Mediterranean diet being the preferred eating plan, but are those recommendations really right for you? One way to know for sure is to work with a Season Registered Dietitian who can create a personalized plan based on your exact needs. Click here to see if you’re eligible to see a dietitian for FREE!

What to Eat for Steatotic (Fatty) Liver Disease

No single diet is recommended for steatotic liver disease. The American College of Gastroenterology recommends reducing calories, emphasizing fruits and vegetables, and limiting processed foods and added sugars. Although many diets may be beneficial for MASLD, the Mediterranean diet seems the most  popular among researchers and clinicians.

The Mediterranean diet is an eating plan that focuses on whole grains, fruits and vegetables, beans and legumes, nuts and seeds, and olive oil. It also includes moderate amounts of dairy products, eggs, fish, and poultry. 

Research into the Mediterranean diet for MASLD is ongoing. ne reason for the Mediterranean diet is its potential to decrease risk factors for MASLD, such as cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Coffee may also provide benefits for MASLD. It is possible coffee prevents additional fat buildup and protects liver tissue, but additional research is needed. Coffee may not be appropriate for everyone, including those who are sensitive to caffeine, people with high blood pressure, or those who are pregnant or nursing. 

Be sure to check with your healthcare provider before making any changes to your diet as these nutrition guidelines can vary significantly from person to person.

Foods to Avoid: Saturated Fats and Added Sugars

Avoiding alcohol is an important part of reducing complications from steatotic liver. This applies to all types of steatotic liver disease including both ALD and MASLD. This is because alcohol can increase the buildup of fat in the liver.

It is also recommended to eat less red meat and limit sweets and added sugars. This study found an association between red meat consumption and MASLD. In a population with low red meat consumption, those who ate the most red meat had higher risks for MASLD. Research suggests that diets high in simple sugars may be associated with fat buildup in the liver.

7-Day Meal Plan for Fatty Liver

Here is a sample 7-Day meal plan for steatotic (fatty) liver disease to help give you some ideas. 

This meal plan is a general recommendation and may not be appropriate for your individual nutrition needs or health conditions. Please consult your healthcare provider before starting a new diet or making changes to your current eating plan.

Day 1: Mediterranean Diet Focus

Breakfast: Low-fat Greek Yogurt with Berries and Nuts

Top one cup of low-fat Greek yogurt with a handful of mixed berries. Add a sprinkle of chopped pecans for a pleasant crunch.

Lunch: Quinoa Salad with Black Beans, Olive Oil, and Mixed Veggies

Cook up a fiber-packed whole grain like quinoa and toss with black beans, a drizzle of olive oil, and a squeeze of lemon juice. Top with sauteed bell peppers, zucchini, and yellow squash.

Dinner: Baked Salmon with Steamed Broccoli and Sweet Potatoes

Season omega-3-rich salmon with garlic salt and pepper and bake in the oven along with sweet potato wedges. Serve with a side of steamed broccoli.

Day 2: Balanced Plant-Based Proteins

Breakfast: Oatmeal with Chia Seeds and Sliced Almonds

Cook whole rolled oats (in the microwave or on the stovetop) with a tablespoon of fiber-rich chia seeds. Top with a sprinkle of sliced almonds for texture.

Lunch: Black Bean Tacos with Avocado and Salsa

Use a medium skillet to heat ½ cup of black beans with a few spoonfuls of salsa. Serve in soft corn tacos with shredded lettuce, diced tomatoes, and a few avocado slices.

Dinner: Stir-Fried Vegetables with Tofu and Brown Rice

Go meatless for dinner by making a stir fry with tofu, snow peas, sliced white button mushrooms, and baby bok choy. Season with soy sauce, freshly grated ginger, rice wine vinegar, and a splash of sesame oil. Serve over a bed of brown rice.

Day 3: Omega-3 and Fiber-Rich Meals

Breakfast: Smoothie with Spinach, Flax Seeds, and Berries

For breakfast on the go, blend up a smoothie with two cups of spinach, one tablespoon of ground flaxseeds, and frozen berries. Use low-fat or plant-based milk and add an optional scoop of protein powder for an extra boost if needed.

Lunch: Chickpea Salad with Cucumber, Tomatoes, and Olive Oil

Chop up romaine lettuce and toss with sliced cucumbers, diced tomatoes, a drizzle of olive oil, and balsamic vinegar. Top with ½ cup of chickpeas for a tasty plant-based lunch.

Dinner: Grilled Mackerel with Quinoa and Sautéed Spinach

Salmon isn’t the only way to get your omega-3 fix! Mackerel has a mild taste and is packed with healthy fats. Grill (or bake) a filet of mackerel and serve with quinoa, sauteed spinach, and lemon wedges on the side.

Day 4: Low Saturated Fat Day

Breakfast: Whole Grain Toast with Avocado and Cherry Tomatoes

Top two pieces of whole grain toast with a few slices of avocado and thinly sliced cherry tomatoes. Sprinkle it with  “everything bagel” seasoning for a punch of flavor.

Lunch: Lentil Soup with Wild Rice

Heat up a bowl of lentil soup (or make your own!) and stir in steamed wild rice for a cozy lunch.

Dinner: Baked Chicken Breast with Steamed Green Beans and Baked Potato

Bake a boneless, skinless chicken breast with Italian seasoning and serve with steamed green beans and half a baked potato.

Day 5: Emphasizing Plant-Based Proteins

Breakfast: Smoothie Bowl with Almond Butter and Sliced Banana

Blend plant-based protein powder, frozen berries, and unsweetened almond milk. Add just enough almond milk so that the consistency is like soft-serve ice cream. Transfer to a bowl and top with a drizzle of almond butter and a sliced banana.

Lunch: Mixed Green Salad with Walnuts, Chickpeas, Apple Slices, and Balsamic Vinaigrette

Top a bed of mixed greens with a sprinkle of chopped walnuts, ½ cup chickpeas, and apple slices. Dress with balsamic vinegar and a splash of olive oil.

Dinner: Spaghetti Squash with Marinara Sauce and Sautéed Mushrooms

Bake a spaghetti squash and scoop out the “noodles” with a fork and transfer to a plate. Add low-fat marinara sauce and sauteed mushrooms. Serve with a whole-grain roll on the side for dipping.

Day 6: High Fiber, Low Processed Foods

Breakfast: Chia Pudding with Strawberries

Make a high-fiber chia pudding and top with strawberries. If you can’t get fresh strawberries, frozen and thawed berries work just as well!

Lunch: Roasted Veggie Wrap with Hummus

Grab a whole-grain wrap and fill it with a smear of hummus. Add roasted red peppers, onions, and some cucumber spears for extra crunch and freshness. 

Dinner: Grilled Shrimp Skewers with Bell Peppers and Couscous

Make skewers with shrimp, baby portobello mushrooms, and bell pepper pieces. Grill the skewers and serve with a side of couscous.

Day 7: Mediterranean-Inspired Meals

Breakfast: Greek Yogurt with Honey and Walnuts

Top a bowl of low-fat Greek yogurt with a drizzle of honey and sprinkle of walnut pieces.

Lunch: Farro Salad with Cherry Tomatoes, Cucumbers, and Feta

Farro is a type of wheat that’s high in fiber and popular in Mediterranean cuisine. Use cooked farro to make a salad with cherry tomatoes, diced cucumbers, and fat-free feta cheese crumbles.

Dinner: Baked Cod with Lemon, Steamed Asparagus, and Brown Rice

Bake cod and season with a squeeze of lemon. Serve with steamed asparagus and brown rice.

Work with a Registered Dietitian for Personalized Guidance

Knowing how to eat steatotic (fatty) liver can be confusing. Sure, there may be research on coffee being helpful or the Mediterranean diet being the preferred eating plan, but are those recommendations really right for you? One way to know for sure is to work with a Season Registered Dietitian who can create a personalized plan based on your exact needs. Click here to see if you’re eligible to see a dietitian for FREE!

What to Eat for Steatotic (Fatty) Liver Disease

No single diet is recommended for steatotic liver disease. The American College of Gastroenterology recommends reducing calories, emphasizing fruits and vegetables, and limiting processed foods and added sugars. Although many diets may be beneficial for MASLD, the Mediterranean diet seems the most  popular among researchers and clinicians.

The Mediterranean diet is an eating plan that focuses on whole grains, fruits and vegetables, beans and legumes, nuts and seeds, and olive oil. It also includes moderate amounts of dairy products, eggs, fish, and poultry. 

Research into the Mediterranean diet for MASLD is ongoing. ne reason for the Mediterranean diet is its potential to decrease risk factors for MASLD, such as cardiovascular disease, metabolic syndrome, and type 2 diabetes.

Coffee may also provide benefits for MASLD. It is possible coffee prevents additional fat buildup and protects liver tissue, but additional research is needed. Coffee may not be appropriate for everyone, including those who are sensitive to caffeine, people with high blood pressure, or those who are pregnant or nursing. 

Be sure to check with your healthcare provider before making any changes to your diet as these nutrition guidelines can vary significantly from person to person.

Foods to Avoid: Saturated Fats and Added Sugars

Avoiding alcohol is an important part of reducing complications from steatotic liver. This applies to all types of steatotic liver disease including both ALD and MASLD. This is because alcohol can increase the buildup of fat in the liver.

It is also recommended to eat less red meat and limit sweets and added sugars. This study found an association between red meat consumption and MASLD. In a population with low red meat consumption, those who ate the most red meat had higher risks for MASLD. Research suggests that diets high in simple sugars may be associated with fat buildup in the liver.

7-Day Meal Plan for Fatty Liver

Here is a sample 7-Day meal plan for steatotic (fatty) liver disease to help give you some ideas. 

This meal plan is a general recommendation and may not be appropriate for your individual nutrition needs or health conditions. Please consult your healthcare provider before starting a new diet or making changes to your current eating plan.

Day 1: Mediterranean Diet Focus

Breakfast: Low-fat Greek Yogurt with Berries and Nuts

Top one cup of low-fat Greek yogurt with a handful of mixed berries. Add a sprinkle of chopped pecans for a pleasant crunch.

Lunch: Quinoa Salad with Black Beans, Olive Oil, and Mixed Veggies

Cook up a fiber-packed whole grain like quinoa and toss with black beans, a drizzle of olive oil, and a squeeze of lemon juice. Top with sauteed bell peppers, zucchini, and yellow squash.

Dinner: Baked Salmon with Steamed Broccoli and Sweet Potatoes

Season omega-3-rich salmon with garlic salt and pepper and bake in the oven along with sweet potato wedges. Serve with a side of steamed broccoli.

Day 2: Balanced Plant-Based Proteins

Breakfast: Oatmeal with Chia Seeds and Sliced Almonds

Cook whole rolled oats (in the microwave or on the stovetop) with a tablespoon of fiber-rich chia seeds. Top with a sprinkle of sliced almonds for texture.

Lunch: Black Bean Tacos with Avocado and Salsa

Use a medium skillet to heat ½ cup of black beans with a few spoonfuls of salsa. Serve in soft corn tacos with shredded lettuce, diced tomatoes, and a few avocado slices.

Dinner: Stir-Fried Vegetables with Tofu and Brown Rice

Go meatless for dinner by making a stir fry with tofu, snow peas, sliced white button mushrooms, and baby bok choy. Season with soy sauce, freshly grated ginger, rice wine vinegar, and a splash of sesame oil. Serve over a bed of brown rice.

Day 3: Omega-3 and Fiber-Rich Meals

Breakfast: Smoothie with Spinach, Flax Seeds, and Berries

For breakfast on the go, blend up a smoothie with two cups of spinach, one tablespoon of ground flaxseeds, and frozen berries. Use low-fat or plant-based milk and add an optional scoop of protein powder for an extra boost if needed.

Lunch: Chickpea Salad with Cucumber, Tomatoes, and Olive Oil

Chop up romaine lettuce and toss with sliced cucumbers, diced tomatoes, a drizzle of olive oil, and balsamic vinegar. Top with ½ cup of chickpeas for a tasty plant-based lunch.

Dinner: Grilled Mackerel with Quinoa and Sautéed Spinach

Salmon isn’t the only way to get your omega-3 fix! Mackerel has a mild taste and is packed with healthy fats. Grill (or bake) a filet of mackerel and serve with quinoa, sauteed spinach, and lemon wedges on the side.

Day 4: Low Saturated Fat Day

Breakfast: Whole Grain Toast with Avocado and Cherry Tomatoes

Top two pieces of whole grain toast with a few slices of avocado and thinly sliced cherry tomatoes. Sprinkle it with  “everything bagel” seasoning for a punch of flavor.

Lunch: Lentil Soup with Wild Rice

Heat up a bowl of lentil soup (or make your own!) and stir in steamed wild rice for a cozy lunch.

Dinner: Baked Chicken Breast with Steamed Green Beans and Baked Potato

Bake a boneless, skinless chicken breast with Italian seasoning and serve with steamed green beans and half a baked potato.

Day 5: Emphasizing Plant-Based Proteins

Breakfast: Smoothie Bowl with Almond Butter and Sliced Banana

Blend plant-based protein powder, frozen berries, and unsweetened almond milk. Add just enough almond milk so that the consistency is like soft-serve ice cream. Transfer to a bowl and top with a drizzle of almond butter and a sliced banana.

Lunch: Mixed Green Salad with Walnuts, Chickpeas, Apple Slices, and Balsamic Vinaigrette

Top a bed of mixed greens with a sprinkle of chopped walnuts, ½ cup chickpeas, and apple slices. Dress with balsamic vinegar and a splash of olive oil.

Dinner: Spaghetti Squash with Marinara Sauce and Sautéed Mushrooms

Bake a spaghetti squash and scoop out the “noodles” with a fork and transfer to a plate. Add low-fat marinara sauce and sauteed mushrooms. Serve with a whole-grain roll on the side for dipping.

Day 6: High Fiber, Low Processed Foods

Breakfast: Chia Pudding with Strawberries

Make a high-fiber chia pudding and top with strawberries. If you can’t get fresh strawberries, frozen and thawed berries work just as well!

Lunch: Roasted Veggie Wrap with Hummus

Grab a whole-grain wrap and fill it with a smear of hummus. Add roasted red peppers, onions, and some cucumber spears for extra crunch and freshness. 

Dinner: Grilled Shrimp Skewers with Bell Peppers and Couscous

Make skewers with shrimp, baby portobello mushrooms, and bell pepper pieces. Grill the skewers and serve with a side of couscous.

Day 7: Mediterranean-Inspired Meals

Breakfast: Greek Yogurt with Honey and Walnuts

Top a bowl of low-fat Greek yogurt with a drizzle of honey and sprinkle of walnut pieces.

Lunch: Farro Salad with Cherry Tomatoes, Cucumbers, and Feta

Farro is a type of wheat that’s high in fiber and popular in Mediterranean cuisine. Use cooked farro to make a salad with cherry tomatoes, diced cucumbers, and fat-free feta cheese crumbles.

Dinner: Baked Cod with Lemon, Steamed Asparagus, and Brown Rice

Bake cod and season with a squeeze of lemon. Serve with steamed asparagus and brown rice.

Work with a Registered Dietitian for Personalized Guidance

Knowing how to eat steatotic (fatty) liver can be confusing. Sure, there may be research on coffee being helpful or the Mediterranean diet being the preferred eating plan, but are those recommendations really right for you? One way to know for sure is to work with a Season Registered Dietitian who can create a personalized plan based on your exact needs. Click here to see if you’re eligible to see a dietitian for FREE!

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