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ALITHEAUHEALTH

Food & everyday nutrition

Fatty liver: a sample day

Whole grains, pulses, vegetables and measured cooking oil in a practical vegetarian example.

A sample day for adults discussing fatty liver with their clinician. The emphasis is on everyday food choices; the right energy intake and any weight-loss goal depend on the person. This is not a plan for cirrhosis or advanced liver disease.

Energy
1523 kcal
Protein
76 g
Fibre
44 g

Approximate totals for the measured base menu. Swaps, brands and added ingredients change these values.

Before using this example

  • For adults seeking general meal ideas. Portions and energy needs vary with body size, activity, health and medicines.
  • Children, pregnancy or breastfeeding, an eating-disorder history, kidney disease, advanced liver disease or insulin/sulfonylurea treatment need an individual plan rather than this example.
  • Contains milk, wheat, nuts or soy where listed. Use suitable alternatives for allergies or intolerance; substitutions change the nutrition estimate.

Breakfast

Moong cheela with dahi

Cheela from 60 g dry whole moong, soaked and blended, with 75 g grated carrot and 100 g dahi.

Soak the whole moong overnight, drain and blend with water. Mix in carrot. Make thin cheela, using 5 g oil across the batch, and cook through. Serve with plain dahi.

Possible swap: If using split yellow moong, cooking and fibre values differ from the whole-mung reference.

Measured ingredients and estimated nutrition
  • Moong beans (dry weight; whole-mung reference): 60 g
  • Carrot (raw weight): 75 g
  • Olive oil: 5 g
  • Plain low-fat yogurt / dahi: 100 g

About 346 kcal · 20 g protein · 12 g fibre.

Mid-morning

Apple and almonds

One small apple (150 g edible portion) and 15 g almonds, roughly 12 almonds.

Wash and slice the apple. Measure the nuts rather than eating from the packet.

Possible swap: A seasonal whole fruit can replace the apple; amounts and calories vary.

Measured ingredients and estimated nutrition
  • Apple with skin: 150 g
  • Almonds: 15 g

About 165 kcal · 4 g protein · 5 g fibre.

Lunch

Rice, dal and greens

150 g cooked brown rice, dal from 45 g dry lentils, 100 g spinach and 100 g cucumber.

Cook lentils and spinach until tender, using 5 g oil in total. Serve with rice and washed cucumber.

Possible swap: Use a seasonal cooked vegetable instead of spinach; keep the oil measured.

Measured ingredients and estimated nutrition
  • Brown rice (cooked weight): 150 g
  • Lentils (dry weight): 45 g
  • Spinach (raw weight): 100 g
  • Cucumber with peel: 100 g
  • Olive oil: 5 g

About 425 kcal · 19 g protein · 10 g fibre.

Afternoon

Plain dahi and fruit

150 g low-fat dahi and 100 g apple.

Serve plain dahi with chopped whole fruit. No honey, sugar or juice is included.

Possible swap: Swap the fruit for another whole fruit you enjoy; the estimate will change.

Measured ingredients and estimated nutrition
  • Plain low-fat yogurt / dahi: 150 g
  • Apple with skin: 100 g

About 147 kcal · 8 g protein · 2 g fibre.

Dinner

Roti with tofu and vegetables

Two small rotis from 60 g dry atta, 100 g firm tofu, 100 g carrot and 50 g spinach.

Prepare rotis without added fat. Cook tofu and vegetables with 5 g oil in total.

Possible swap: A measured serving of cooked dal can replace tofu; adjust the rest of the meal for your needs.

Measured ingredients and estimated nutrition
  • Whole-wheat flour (dry; soft-wheat reference): 60 g
  • Firm tofu (calcium-set): 100 g
  • Carrot (raw weight): 100 g
  • Spinach (raw weight): 50 g
  • Olive oil: 5 g

About 440 kcal · 25 g protein · 14 g fibre.

Putting it into practice

  • Prefer whole fruit to sweetened drinks or juice. Keep portions and cooking fats visible rather than relying on a food being labelled healthy.
  • Dietary changes are one part of care. Do not use a meal plan instead of assessment for abnormal liver tests or changes to prescribed treatment.
  • Increase fibre gradually if this is more than you usually eat, and adjust portions to your tolerance.

About this resource

An illustrative menu prepared for Alitheau on 24 September 2026. General guidance checked against the sources below; nutrition estimated from USDA FoodData Central ingredients. No individual assessment or clinician review is implied.

How the nutrition estimates were calculated

USDA FoodData Central values per 100 g were multiplied by the listed edible ingredient weights, then added before rounding. Dry bulgur is a proxy for broken wheat; whole-grain wheat flour is a proxy for atta. Whole dry mung beans are used where specified, not split yellow dal. Brand, variety, cooking losses and household measures vary. Water and small amounts of spices are not counted; all listed oil is counted. This is an estimate, not laboratory analysis.

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