7-Day Meal Plan for Fatty Liver: Simple, Indian-Friendly Recipes for Better Liver Health
Fatty liver is becoming increasingly common in India, especially with desk jobs, irregular meals, and excess sugar in everyday diets. The good news is that food plays a powerful role in healing the liver. With the right balance—much like our traditional home cooking—fatty liver can be managed and even reversed over time. This 7-day meal plan focuses on simple, familiar Indian foods that are light, nourishing, and liver-friendly.
Key principles for fatty liver:
Low oil, low sugar, high fibre, good protein, and plenty of water.
Day 1
Breakfast: Vegetable oats upma
Cook oats with carrots, beans, and peas using minimal oil and mustard seeds.
Lunch: Brown rice with bottle gourd dal
Bottle gourd (lauki) is cooling and supports liver detox.
Dinner: Chapati with sautéed spinach
Lightly cook spinach with garlic; avoid cream or butter.
Day 2
Breakfast: Moong dal chilla
Soak and grind moong dal, make soft chillas without oil.
Lunch: Quinoa vegetable khichdi
Add vegetables like carrot, pumpkin, and beans.
Dinner: Clear vegetable soup
Include cabbage, tomato, and coriander.
Day 3
Breakfast: Papaya bowl with soaked almonds
Papaya aids digestion and liver cleansing.
Lunch: Chapati with ridge gourd curry
Turai is low-calorie and liver-friendly.
Dinner: Steamed vegetables with curd
Use homemade curd for probiotics.
Day 4
Breakfast:Idli with plain sambar
Avoid coconut chutney; keep sambar light.
Lunch: Lemon rice (brown rice) with peanuts
Use less oil and fresh lemon juice.
Dinner: Bottle gourd soup
Season with pepper and cumin.
Day 5
Breakfast: Poha with vegetables
Add peas and carrot; skip fried peanuts.
Lunch: Chapati with chana dal
Chana dal provides plant protein without fat overload.
Dinner: Stir-fried tofu or paneer (low-fat)
Cook with capsicum and onion using minimal oil.
Day 6
Breakfast: Apple with walnuts
Apples are rich in fibre and antioxidants.
Lunch: Vegetable pulao (brown rice)
Use bay leaf, cloves, and cinnamon for flavour without oil.
Dinner: Tomato rasam with steamed rice
Rasam is light, soothing, and aids digestion.
Day 7
Breakfast: Dalia porridge
Cook with vegetables and mild spices.
Lunch: Chapati with mixed vegetable curry
Include pumpkin, beans, and carrot.
Dinner: Khichdi (moong dal + rice)
A classic comfort meal for liver recovery.
Foods to Avoid
• Fried snacks, bakery items, and sweets
• Alcohol and sugary drinks
• White bread, excess rice, and packaged foods
Lifestyle Tips Along with Diet
• Walk for 30 minutes daily
• Eat dinner before 8 pm
• Drink warm water in the morning
• Avoid long gaps between meals
Final Thought
Managing fatty liver doesn’t require fancy superfoods or strict dieting. Much like the wisdom of our traditional Indian kitchens, simple home-cooked meals, portion control, and consistency can make a big difference. Treat food as medicine, and over time, your liver will thank you with better energy, digestion, and overall health.
TAGS : 7-day meal plan for fatty liver: simple, indian-friendly recipes for better liver health
