lunch
460 kcal
Grilled salmon with Mediterranean salad
P42g · F28g · C8g
150g grilled salmon fillet, Large spinach & arugula, 100g cherry tomatoes, cucumber, 5 kalamata olives, 25g feta, 1 tsp olive oil, lemon, oregano
omega3
high-protein
Highest dietary source of hepatoprotective EPA/DHA.
snack
100 kcal
Greek yogurt & blueberries
P12g · F0g · C11g
120g 0% Greek yogurt, 60g blueberries
dinner
240 kcal
Baked chicken breast with roasted veg
P35g · F7g · C9g
150g skinless chicken breast, 200g broccoli + bell pepper, ½ tsp olive oil, garlic, herbs
high-protein
lunch
370 kcal
Veggie frittata with goat cheese
P28g · F26g · C7g
3 eggs, 80g spinach, mushrooms, tomatoes, 25g goat cheese, ½ tsp olive oil, thyme
choline
Eggs provide choline for hepatic fat export.
snack
115 kcal
Almonds & cucumber
P4g · F10g · C4g
18g raw almonds, 100g sliced cucumber
dinner
315 kcal
Baked cod with lentils & asparagus
P44g · F3g · C22g
180g baked cod, 120g cooked green lentils, 150g roasted asparagus, lemon, garlic, parsley
low-gi
legume
Lentils directly counter hepatic insulin resistance.
lunch
330 kcal
Sardine & egg salad
P36g · F17g · C7g
1 tin sardines in water (95g drained), 1 boiled egg, Mixed greens, red onion, capers, 1 tsp olive oil, lemon, dijon
omega3
Sardines: gram-for-gram among the best omega-3 sources.
snack
105 kcal
Cottage cheese & tomatoes
P15g · F2g · C5g
120g low-fat cottage cheese, 60g cherry tomatoes, fresh basil
high-protein
dinner
365 kcal
Grilled chicken with chickpeas & cauliflower
P38g · F12g · C22g
130g skinless chicken thigh, 100g cooked chickpeas, 200g roasted cauliflower, cumin, paprika, lemon, parsley
legume
lunch
380 kcal
Smoked mackerel salad
P30g · F27g · C5g
130g smoked mackerel (skinned), Rocket, cucumber, radishes, red onion, 80g cherry tomatoes, 1 tsp olive oil + ACV dressing
omega3
Highest EPA+DHA content of commonly eaten fish.
snack
130 kcal
Raw walnuts
P3g · F13g · C3g
20g raw walnuts (~8 halves)
omega3
High ALA omega-3 and polyphenols; NAFLD-specific improvement data exists.
dinner
290 kcal
Turkey breast with roasted Mediterranean veg
P46g · F8g · C10g
200g turkey breast, 250g eggplant, zucchini, peppers, ½ tsp olive oil, rosemary, garlic
high-protein
lunch
360 kcal
Smoked salmon omelette with side salad
P40g · F21g · C4g
3 eggs, 70g smoked salmon, 40g spinach, fresh dill, Large green salad, lemon
omega3
choline
snack
100 kcal
Greek yogurt with mixed seeds
P12g · F4g · C5g
120g 0% Greek yogurt, 8g mixed seeds (flax, chia, pumpkin)
omega3
Flax/chia: high ALA and soluble fibre.
dinner
340 kcal
Baked sea bass with fennel & tomatoes
P42g · F14g · C10g
200g sea bass fillet, 150g roasted fennel, 100g cherry tomatoes, 10 olives, lemon, thyme, ½ tsp olive oil
omega3
lunch
340 kcal
Tuna Niçoise salad
P38g · F14g · C9g
1 tin tuna in water (130g), 1 boiled egg, 100g green beans, 6 kalamata olives, tomatoes, 1 tsp olive oil, dijon, lemon
omega3
high-protein
Selenium alongside omega-3 supports hepatic antioxidant defence.
lunch
350 kcal
Grilled prawn & avocado salad
P32g · F20g · C7g
180g cooked king prawns, ½ avocado (75g), Rocket, cucumber, red onion, lemon, fresh coriander
omega3
healthy-fat
Avocado oleic acid has direct NAFLD-benefit data in RCTs.
lunch
370 kcal
Baked trout with spinach
P45g · F18g · C4g
200g rainbow trout fillet, 150g steamed spinach, garlic, ½ tsp olive oil, lemon, dill
omega3
lunch
340 kcal
Chicken & roasted veg bowl
P40g · F10g · C18g
150g roasted chicken breast, 200g roasted courgette, pepper, onion, 80g cooked chickpeas, 1 tsp tahini-lemon dressing
high-protein
legume
lunch
280 kcal
Turkey & hummus lettuce wraps
P34g · F9g · C14g
150g sliced turkey breast, 2 tbsp hummus, Romaine lettuce leaves, cucumber, tomato, grated carrot, fresh mint
high-protein
legume
lunch
320 kcal
Egg & vegetable Buddha bowl
P22g · F14g · C24g
2 boiled eggs, 80g cooked edamame, 100g roasted sweet potato (small), 100g steamed broccoli, 1 tsp tahini dressing, sesame seeds
choline
legume
lunch
350 kcal
Sardine & roasted pepper rye crispbread
P30g · F14g · C24g
1 tin sardines in water (95g), 2 rye crispbreads, Roasted red peppers (jarred, rinsed), rocket, lemon
omega3
Rye crispbread: lowest GI of any bread-type food.
snack
90 kcal
Hard-boiled egg & cherry tomatoes
P8g · F5g · C5g
1 large egg, 100g cherry tomatoes, sea salt, black pepper
choline
snack
100 kcal
Celery & almond butter
P3g · F8g · C5g
3 celery sticks, 1 tsp natural almond butter (no added sugar)
healthy-fat
snack
90 kcal
Edamame (shelled)
P9g · F4g · C5g
80g shelled edamame, pinch of sea salt
legume
plant-protein
High protein-to-calorie ratio; also a choline source.
snack
95 kcal
Smoked salmon & cucumber rounds
P13g · F4g · C2g
50g smoked salmon, 1 cucumber (sliced into rounds), 1 tsp 0% Greek yogurt per round, fresh dill
omega3
snack
100 kcal
Pumpkin seeds
P6g · F8g · C3g
18g raw pumpkin seeds
healthy-fat
Rich in zinc and magnesium, both depleted in NAFLD.
snack
95 kcal
Caprese skewers
P7g · F6g · C3g
4 cherry tomatoes, 60g light fresh mozzarella, fresh basil, ½ tsp balsamic reduction, black pepper
low-carb
dinner
290 kcal
Baked halibut with capers & roasted tomatoes
P46g · F8g · C6g
200g halibut fillet, 200g roasted cherry tomatoes, 1 tbsp capers, 1 tsp olive oil, lemon, parsley, garlic
omega3
high-protein
dinner
300 kcal
Chicken & bok choy stir-fry
P40g · F9g · C12g
160g chicken breast strips, 200g bok choy, 100g broccolini, garlic, ginger, 1 tbsp low-sodium tamari, ½ tsp sesame oil to finish
high-protein
dinner
270 kcal
Prawn skewers with tzatziki
P36g · F7g · C12g
200g king prawns (skewered, grilled), 150g grilled peppers, zucchini, red onion, Tzatziki: 100g 0% yogurt, cucumber, garlic, dill
omega3
dinner
320 kcal
Turkey meatballs with zucchini noodles
P42g · F11g · C12g
180g turkey mince (meatballs, baked), 200g spiralised zucchini (lightly sautéed), Tomato sauce: passata, garlic, basil (no sugar)
high-protein
dinner
380 kcal
Grilled mackerel with roasted fennel
P32g · F24g · C8g
150g fresh mackerel fillet, 200g roasted fennel bulb, 10 green olives, lemon, thyme
omega3
dinner
240 kcal
Spiced lentil & spinach soup
P18g · F4g · C32g
150g cooked red lentils, 150g spinach, 1 tin chopped tomatoes, cumin, turmeric, smoked paprika, garlic, stock, ½ tsp olive oil to finish
legume
low-gi
Turmeric has emerging evidence for direct anti-inflammatory action on hepatic tissue.
dinner
420 kcal
Baked salmon with asparagus & soft-boiled egg
P48g · F22g · C5g
130g salmon fillet (baked), 200g roasted asparagus, 1 soft-boiled egg, lemon, dill
omega3
choline
high-protein
Highest protein dinner option.