Fatty liver meal plan, Mediterranean at heart.
For MASLD, formerly called NAFLD, AASLD guidance points to a Mediterranean-style pattern with little added sugar. This week follows it at about 1,700 calories a day. Your clinician sets your targets. Alma can fit it to your goal.
Built from AASLD and Dietary Guidelines advice.
The rules
Three habits for liver health
Mediterranean is the base
Vegetables, beans, whole grains, olive oil and fish, most days.
Skip the liquid sugar
Soda, sweet tea and sweetened juice are the first things to swap.
Coffee fits
Plain coffee, black or with milk, is linked with less liver scarring in studies.
Sample week
Seven days of fatty liver meals
About 1,650 to 1,850 calories a day. Scale portions to your needs. Find your number
Your clinician sets your liver targets and decides on tests and medicine. If you have cirrhosis, fluid buildup, or take medicine for diabetes, blood pressure or cholesterol, check with your care team before changing how you eat.
Day 1Monday
BreakfastOatmeal with blueberries, walnuts and coffee½ cup dry oats cooked with water, ½ cup Greek yogurt, ½ cup blueberries, 1 tbsp walnuts, 1 tbsp ground flax, black coffee
LunchChicken, lentil and arugula salad4 oz chicken breast, ¾ cup cooked lentils, arugula, cucumber, 1 tbsp olive oil, lemon
SnackCottage cheese, pear and crispbread½ cup cottage cheese, 1 pear, 1 rye crispbread, cucumber, 1 tsp olive oil
DinnerBaked salmon with lentils and greens5 oz salmon, ½ cup cooked lentils, 2 cups spinach, 2 tsp olive oil, lemon
About 1,660 kcal124 g protein40 g fiber
Day 2Tuesday
- BreakfastEggs with avocado on rye2 eggs, ½ avocado, 1 slice rye bread, ½ cup strawberries
- LunchTurkey and vegetable soup with barley4 oz turkey, ½ cup cooked barley, carrot, celery, tomato, 1 slice sourdough, 1 tbsp olive oil
- SnackApple with peanut butter and almonds1 apple, 1 tbsp peanut butter, 1 oz almonds
- DinnerBaked cod with chickpeas and kale5 oz cod, 1 cup chickpeas, 2 cups kale, 2 tsp olive oil, paprika
About 1,850 kcal111 g protein38 g fiber
Day 3Wednesday
- BreakfastRicotta and berry toast with an egg1 slice whole-grain toast, ½ cup part-skim ricotta, 1 cup raspberries, 1 boiled egg, black coffee
- LunchLentil bowl with roasted vegetables1 cup cooked lentils, roasted pepper and zucchini, 1 oz feta, 1 tbsp olive oil, oregano
- SnackYogurt with kiwi and pumpkin seeds¾ cup plain Greek yogurt, 1 kiwi, 1 tbsp pumpkin seeds, 1 oz almonds
- DinnerChicken and farro with green beans5 oz chicken breast, 1 cup cooked farro, 2 cups green beans, 2 tsp olive oil, garlic
About 1,770 kcal123 g protein47 g fiber
Day 4Thursday
- BreakfastOvernight oats with chia and strawberries½ cup rolled oats, ½ cup kefir, 1 cup strawberries, 1 tbsp chia seeds, 1 tbsp almonds
- LunchSalmon rice bowl with edamame4 oz salmon, ¾ cup cooked brown rice, ½ cup edamame, cucumber, soy sauce, sesame seeds
- SnackOrange and pistachios1 orange, 1 oz pistachios
- DinnerTurkey chili with kidney beans4 oz ground turkey, 1 cup kidney beans, tomato, pepper, onion, 1 tbsp olive oil, cumin
About 1,680 kcal106 g protein40 g fiber
Day 5Friday
- BreakfastScrambled eggs with mushrooms and toast2 eggs, 1 cup mushrooms, 1 slice whole-grain toast, 1 orange, black coffee
- LunchChickpea and spinach stew with bulgur1 cup chickpeas, 2 cups spinach, 1 cup cooked bulgur, 2 tsp olive oil, cumin
- SnackEdamame with lemon1 cup shelled edamame, lemon, sea salt
- DinnerBaked mackerel with potatoes and beets4 oz mackerel, 1 cup boiled potatoes, 1 cup beets, 1 slice sourdough, 1 tsp olive oil
About 1,720 kcal96 g protein45 g fiber
Day 6Saturday
- BreakfastYogurt with granola, blueberries and coffee1 cup plain Greek yogurt, ⅓ cup low-sugar granola, 1 cup blueberries, black coffee
- LunchGrilled chicken sandwich with slaw4 oz chicken breast, 2 slices whole-grain bread, cabbage slaw with 1 tbsp olive oil, tomato
- SnackWalnuts and pear1 pear, 1 oz walnuts
- DinnerShrimp and white bean stew5 oz shrimp, 1 cup white beans, tomato, kale, 2 tsp olive oil, garlic
About 1,710 kcal119 g protein37 g fiber
Day 7Sunday
- BreakfastVegetable frittata with rye and melon2-egg frittata with zucchini and pepper, 1 slice rye bread, 1 cup melon
- LunchQuinoa salad with chicken and eggplant4 oz chicken breast, 1 cup cooked quinoa, roasted eggplant, pepper, 1 tbsp olive oil
- SnackKefir with raspberries and almonds1 cup kefir, 1 cup raspberries, 1 oz almonds
- DinnerBaked salmon with sweet potato and broccoli4 oz salmon, 1 medium sweet potato, 2 cups broccoli, 2 tsp olive oil, dill
About 1,760 kcal112 g protein33 g fiber
Shopping list
What to buy
Most days
Now and then
Coffee, plain tea and sparkling water are all fine. Skip the sweetened creamers.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What is the best diet for fatty liver?
There is no single best diet. The 2023 AASLD practice guidance recommends a Mediterranean-style pattern: vegetables, beans, whole grains, olive oil, fish, and little added sugar. This week is built on that. Your clinician sets your targets.
Is coffee good for fatty liver?
Cohort studies link coffee drinking with a lower risk of liver fibrosis, as the 2023 AASLD practice guidance notes. A link is not proof. Plain coffee, black or with milk, is the version to keep. Skip the sugar and syrups.
Can you drink alcohol with fatty liver?
AASLD advises people with MASLD to limit or avoid alcohol, and to avoid it completely with advanced fibrosis or cirrhosis. Ask your clinician what is right for you, since your liver tests and health history matter.
Does fruit sugar matter with fatty liver?
Whole fruit comes with fiber and water. The AASLD guidance points to added fructose, mostly in sugar-sweetened drinks and syrups, as the thing to cut back on. This week uses berries, apples, pears and oranges.
Can liver fat go down with changes to eating?
Your clinician tracks your liver with blood tests and imaging, and sets your targets. This plan follows the Mediterranean-style pattern the AASLD guidance recommends. It does not promise any result for your liver.
How many calories is this meal plan?
About 1,650 to 1,850 calories a day, with 96 to 124 grams of protein and 33 to 47 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Can Alma help me follow this plan?
Log a meal by photo, voice or text in about 10 seconds. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards the beans, vegetables and olive oil this week is built on. Alma also builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.