7-Day Breakfast Plan for Fatty Liver Disease
Science backed breakfast meal plan to reverse Fatty Liver Disease
Guidelines for Every Meal (Backed by Research)
High fiber, low sugar, low refined carbs (PMID: 30603384)
Includes antioxidants, omega-3s, and healthy fats (PMID: 32759183)
Supports insulin sensitivity and liver enzyme reduction (PMID: 30621156)
DAY 1: Avocado + Egg on Ezekiel Toast
Benefits: Healthy fats (avocado), choline (egg), and fiber (sprouted grain).
Ingredients:
1 slice Ezekiel sprouted grain bread
½ avocado
1 pasture-raised egg (boiled or poached)
Use an egg cooker for easier prep
Optional: red pepper flakes, lemon juice
DAY 2: Greek Yogurt Bowl with Berries and Chia Seeds
Benefits: Probiotics (yogurt), antioxidants (berries), omega-3s (chia).
Ingredients:
¾ cup plain Greek yogurt (low-fat or full-fat)
½ cup mixed berries (fresh or frozen)
1 tbsp chia seeds
Sprinkle of cinnamon (optional)
DAY 3: Oatmeal with Cinnamon, Walnuts & Banana
Benefits: Beta-glucan fiber (oats), anti-inflammatory (cinnamon), healthy fats (nuts).
Ingredients:
½ cup rolled oats
1 cup unsweetened almond milk or water
½ sliced banana
1 tbsp chopped walnuts
½ tsp Ceylon cinnamon
DAY 4: Smoothie with Spinach, Berries, Protein & Flaxseed
Benefits: Liver-cleansing greens, fiber, protein, and omega-3s.
Ingredients:
1 handful baby spinach
½ cup mixed berries
½ frozen banana
1 scoop plant-based protein
1 tbsp ground flaxseed
1 cup unsweetened almond milk
Pick up our favorite Nutribullet Personal Blender!
Generic Blender like this works too! DAY 5: Scrambled Tofu with Veggies
Benefits: Plant-based protein, anti-inflammatory veggies.
Ingredients:
½ block organic firm tofu (crumbled)
½ cup chopped spinach
¼ cup chopped bell peppers
¼ tsp turmeric, black pepper
DAY 6: Chia Pudding with Almond Butter & Berries
Benefits: Fiber-rich, blood-sugar stabilizing, healthy fats.
Ingredients:
3 tbsp chia seeds
1 cup unsweetened almond milk
1 tsp vanilla extract
Topped with: 1 tbsp almond butter, ¼ cup blueberries
DAY 7: Veggie Omelet with Olive Oil & Herbs
Benefits: High choline, low carb, supports liver detoxification.
Ingredients:
2 pasture-raised eggs
¼ cup chopped mushrooms
¼ cup chopped spinach
1 tbsp chopped onion
Olive oil spray, oregano or parsley
Pro Tips
Drink black coffee with your breakfast (3–4 cups/day is associated with reduced liver fat).
Avoid fruit juice, sugary creamers, and white bread at all costs.
Prepare some ingredients in advance (pre-chop veggies, batch cook oatmeal, pre-soak chia).
Disclaimer: This content is for informational purposes only and is not intended as medical advice. I am not a doctor. Always consult with a qualified healthcare provider before making changes to your diet, medication, or lifestyle. This article may contain affiliate links, which help support this site at no additional cost to you.