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This 14-day Indian NAFLD (non-alcoholic fatty liver disease) meal plan applies the Indo-Mediterranean pattern most strongly supported by AASLD 2023 guidance [1] and adapted to Indian kitchens. The structural targets: 5–10% weight loss reverses simple steatosis and 10%+ reverses steatohepatitis (NASH) [1]; the Mediterranean diet has the strongest RCT evidence for hepatic fat reduction independent of weight loss [2]; fructose from added sugar and fruit juice drives de novo lipogenesis and is excluded; coffee 2–3 cups/day is hepatoprotective (multiple meta-analyses) [3]. Daily target 1,700 kcal split 430/510/250/510. The plan uses millets (bajra, jowar, ragi) over refined white rice/maida, mustard oil + cold-pressed olive oil for cooking, fatty fish (rohu, surmai, pomfret) 2–3x/week for omega-3, and whole fruits not juices (oranges, papaya, berries — limiting mango and dried fruits for fructose load). No added sugar anywhere. No HFCS. No alcohol. Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 14 within 2 weeks in any order.
Most of the week’s cooking happens on Sunday. Doing the prep up-front means weekday meals come together in 10 minutes or less.
NAFLD is reversible at the simple-steatosis stage and partly reversible at NASH. Diet is the single most powerful lever — pharmaceutical options (resmetirom, GLP-1s) are adjuncts, not replacements [1]. Pair this plan with 150 min/week of moderate exercise (any kind — walking counts). Re-check ALT/AST and liver elastography (FibroScan) at 12 weeks with your hepatologist; if values are normalizing, you're on track. Do not consume fructose-laden fruit juices, sugary chai/coffee, sweets, or alcohol — even small amounts undermine progress. Coordinate with a hepatologist; this plan does not replace specialist care, especially for advanced fibrosis (F3+).
Save this plan, generate a custom grocery list, and let us text you the prep schedule for Sunday.
