Diet chart
Fatty liver diet chart: Indian veg and non-veg plan
Fatty liver (MASLD) improves with what you eat and how much you move. There is no single magic food. The aim is fewer refined carbohydrates, less sugar and fried food, enough protein, more fibre, and steady weight loss if you are overweight. Losing 7 to 10% of body weight can reverse early fatty liver.
Track today with the food diary →
Key goals
- Cut sugar, sweet drinks and juices first: they turn into liver fat fastest
- Swap maida and white rice for whole grains and millets most of the time
- Protein at every meal, to stay full and protect muscle
- No alcohol, and about 150 minutes of brisk walking a week
A sample day
Pick one option for each meal. Portions are for an average adult; adjust them to your hunger and weight.
VegEggNon-vegWestern
- Water, then tea or black coffee without sugar
- 4 to 5 soaked almonds or 2 walnuts
- Vegetable oats or dalia, or 2 moong dal chillas with curd
- 2 boiled eggs or a vegetable omelette with 1 multigrain roti
- Hung curd with fruit and a spoon of seeds, or overnight oats without sugar Western
- One whole fruit: guava, apple, pear, orange or papaya
- A glass of chaas or green tea
- Half the plate salad and sabzi, 1 to 2 bajra, jowar or atta rotis, 1 katori dal or rajma, and curd
- Fish or chicken curry, about 100 g, instead of dal, with sabzi and salad
- Grain bowl: quinoa or brown rice with chana, vegetables and a curd dressing Western
- Roasted chana, makhana or sprouts chaat
- Tea without sugar, instead of biscuits or namkeen
- Light and early: 1 to 2 rotis, paneer or dal, a vegetable and salad
- Grilled fish or tandoori chicken with sautéed vegetables
- Clear soup with a paneer, egg or chicken salad Western
- Usually nothing needed; if hungry, a small bowl of curd
Daily targets
- Protein
- 1–1.2 g per kg of body weight (about 60–72 g, 60 kg)
- Fibre
- at least 30 g
- Fat
- under 50 g
- Vegetables
- 4 or more katoris
- Fruit
- 2–3 servings
- Water
- 8–10 glasses
- Fried food
- at most 1 a day
- Sugary food and drinks
- none
- Salty food
- at most 1 a day
Choose more
- Vegetables and salads at every meal
- Whole grains and millets: bajra, jowar, ragi, oats, dalia, brown rice
- Dal, chana, rajma, sprouts, paneer, eggs, fish or chicken for protein
- Whole fruits instead of juice
- Plain coffee or tea with little or no sugar
Cut down
- Soft drinks, packaged juices, sweets and mithai
- Maida: white bread, biscuits, noodles, pizza, bakery items
- Fried snacks, namkeen and parathas with ghee
- Processed and red meat
- Alcohol, which is best avoided completely
Good to know
- Aim to lose about half to one kilo a week; crash diets can worsen liver inflammation
- Regular exercise reduces liver fat even before the weight falls
- If you are slim and have fatty liver, even 3 to 5% weight loss helps
- Ask for a liver stiffness test to check for scarring
If you also have
Diabetes
Diabetes and fatty liver often go together, and the same diet helps both: small portions of rice and roti, no sweets or sweet drinks, and whole fruit in small servings. Some diabetes medicines also help the liver; ask your doctor.
High BP or heart disease
Keep salt low and limit pickle, papad, namkeen and restaurant gravies. Heart disease is the commonest serious problem in people with fatty liver, so blood pressure and cholesterol control matter as much as the liver.
Kidney disease
Do not raise protein on your own, and ask about potassium before eating a lot of fruit, coconut water or dal. Follow your nephrologist's limits.
Pregnancy
Fatty liver in pregnancy needs your obstetrician's care. Do not try to lose weight while pregnant; focus on fewer sweets and fried foods and regular activity as advised.
Age over 65
Avoid rapid weight loss after 65, which costs muscle. Keep protein up, and combine diet with walking and gentle strength exercise.
Track today's food
Tap what you have eaten. The diary compares your day with the chart, shows what is missing and suggests what to eat for the rest of the day.
Your diary stays on this phone only. Nothing is sent anywhere, and it clears itself after 30 days.
This browser is not saving data (private mode or storage blocked), so the diary will reset when you leave the page.
Common questions
Which foods should I avoid with fatty liver?
Sugary drinks and juices, sweets, maida, fried snacks, processed meat and alcohol. These raise liver fat the most.
Is rice bad for fatty liver?
Not in small portions. A katori of rice with dal, vegetables and salad is fine. Large portions of white rice several times a day add up; brown rice or millets are better choices.
Can I eat ghee with fatty liver?
In small amounts, yes. Keep total oil and ghee to about 3 to 4 teaspoons a day.
Is coffee good for fatty liver?
Plain coffee without much sugar or cream is linked to less liver scarring. It is not a treatment by itself.
When to see a doctor
See a gastroenterologist if fatty liver is reported on an ultrasound, your liver enzymes are raised, or you have diabetes with weight gain. A liver stiffness test shows whether scarring has started.
Other diet charts
General guidance for adults, not a personal prescription. Food values are estimates for a typical home serving. If you have kidney disease, are pregnant, or have been given a specific diet by your doctor, follow that advice.