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NAFLD (non-alcoholic fatty liver disease) — renamed MASLD in 2023 by an international hepatology consensus — affects roughly 1 in 3 American adults. The American Gastroenterological Association and AASLD both name Mediterranean-style eating + 7–10% body weight loss as the first-line intervention; 7–10% loss reverses steatosis in most patients, ≥10% can reverse fibrosis [1][2]. This 7-day plan lands at 1,700 kcal — a moderate deficit that supports the weight-loss target — anchored in Mediterranean dishes with no added sugar, no HFCS, no fruit juice, and zero alcohol during the trial [3]. Coffee 2–3 cups/day is encouraged: it correlates with reduced fibrosis in NAFLD [4]. Day 1 starts Sunday.
Click any day to see the full meal breakdown with macros. Days are interchangeable — eat all 7 within a week 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.
Lifestyle change is currently the only evidence-based intervention for NAFLD — no FDA-approved drug exists. 7–10% body weight loss reverses steatosis in most patients [1]; ALT often improves at 3 months with compliance. Re-check liver enzymes (ALT, AST) at 3 months with your hepatologist or primary care physician. Sustained pattern over 6–12 months is where the durable benefits land [2].
Kayte is a nutrition writer, food and recipe content creator, and wellness educator. She bridges evidence-based nutrition science with everyday cooking — translating research into practical recipes, meal ideas, and wellness habits that readers can actually use in their kitchens.
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