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Free starter week

Free 7-Day Diet-Quality Meal Plan for MASLD

Seven days of Mediterranean-leaning food built on vegetables, legumes, whole grains, nuts and fish, with all 21 recipes and a printable shopping list. No food cleans or detoxifies a liver and nothing here claims to: current guidance is about the overall pattern, so this is a high-fibre week with little refined carbohydrate and almost no added sugar. A rotation to cook from alongside your own care, rather than a weight-loss prescription.

Mediterranean-style everyday cooking with less added sugar and fewer sweetened drinks, which is where current MASLD guidance points. Whether your liver has changed is a clinical question: diagnosis, fibrosis staging and medicines stay with your team.

Day 1

Barley Porridge with Pear and Walnuts. Pearl barley cooked slowly in milk until it splits and goes creamy, with grated pear through it and walnuts on top. A whole grain rather than a refined one, and it keeps you going.

breakfast

Barley Porridge with Pear and Walnuts

5 min prep + 40 min cook · serves 2

Lentil and Roast Vegetable Salad with Feta. Lentils with roast capsicum, zucchini and red onion, dressed while warm with lemon and plenty of parsley.

lunch

Lentil and Roast Vegetable Salad with Feta

15 min prep + 35 min cook · serves 4

Chicken and Vegetable Barley Risotto. Barley cooked risotto-style so it releases its starch and thickens the pot, with chicken and plenty of vegetables.

dinner

Chicken and Vegetable Barley Risotto

15 min prep + 50 min cook · serves 4

Day 2

Quinoa Breakfast Bowl with Banana and Almonds. Quinoa cooked in milk until the grains uncurl, with banana mashed in and almonds on top.

breakfast

Quinoa Breakfast Bowl with Banana and Almonds

5 min prep + 20 min cook · serves 2

Barley and Mushroom Soup. Mushrooms browned properly and simmered with barley until the soup thickens on its own. No cream anywhere near it.

lunch

Barley and Mushroom Soup

15 min prep + 45 min cook · serves 4

Lentil Bolognese with Wholemeal Pasta. Lentils and finely chopped vegetables cooked down into a thick ragù. Wholemeal pasta rather than white, which changes the dish more than people expect.

dinner

Lentil Bolognese with Wholemeal Pasta

15 min prep + 45 min cook · serves 4

Day 3

Oat and Almond Porridge with Apple. Oats with ground almonds stirred in, which thickens the porridge and puts unsaturated fat and protein into a breakfast that usually has neither.

breakfast

Oat and Almond Porridge with Apple

5 min prep + 12 min cook · serves 2

Chickpea and Spinach Stew. Chickpeas simmered with tomato, cumin and smoked paprika until the sauce thickens around them, with spinach folded in at the end.

lunch

Chickpea and Spinach Stew

15 min prep + 30 min cook · serves 4

Baked Salmon with Lentils and Greens. Salmon baked over lentils cooked with carrot and celery, so the juices run into them.

dinner

Baked Salmon with Lentils and Greens

15 min prep + 40 min cook · serves 4

Day 4

Yoghurt with Berries, Almonds and Cinnamon. Thick yoghurt with warm berries and toasted almonds. Nothing added sweet except the fruit.

breakfast

Yoghurt with Berries, Almonds and Cinnamon

5 min prep + 5 min cook · serves 2

White Bean and Roast Capsicum Salad with Almonds. No-added-salt beans with roast capsicum, red onion and toasted almonds, sharp with sherry vinegar.

lunch

White Bean and Roast Capsicum Salad with Almonds

15 min prep + 25 min cook · serves 2

White Fish with Tomato, Olives and Barley. Fish poached in a tomato and olive sauce over barley. The olives do the seasoning.

dinner

White Fish with Tomato, Olives and Barley

15 min prep + 45 min cook · serves 4

Day 5

Sardines on Wholegrain Toast with Lemon and Parsley. Tinned sardines crushed onto wholegrain toast with lemon, parsley and red onion. Oily fish for breakfast, which is less strange than it sounds and takes four minutes.

breakfast

Sardines on Wholegrain Toast with Lemon and Parsley

8 min prep + 4 min cook · serves 2

Tuna, Quinoa and Cucumber Salad. Cold quinoa with tuna, cucumber, tomato and a lemon dressing. A lunchbox salad that does not go soggy.

lunch

Tuna, Quinoa and Cucumber Salad

15 min prep + 15 min cook · serves 2

Chicken and Chickpea Tray Bake with Lemon. Chicken thighs roasted over chickpeas and capsicum with lemon and oregano. One tray.

dinner

Chicken and Chickpea Tray Bake with Lemon

15 min prep + 45 min cook · serves 4

Day 6

Zucchini, Tomato and Feta Frittata. Eggs with zucchini and tomato and a little feta, cooked slowly and finished under the grill. Good hot, better warm, fine cold the next day.

breakfast

Zucchini, Tomato and Feta Frittata

15 min prep + 30 min cook · serves 4

Salmon and Barley Bowl with Cucumber and Dill. Roast salmon flaked over barley with cucumber and a dill-yoghurt dressing.

lunch

Salmon and Barley Bowl with Cucumber and Dill

15 min prep + 40 min cook · serves 2

Roast Vegetable and White Bean Bake. Vegetables roasted, then baked under a tomato sauce with white beans and a little feta.

dinner

Roast Vegetable and White Bean Bake

20 min prep + 50 min cook · serves 4

Day 7

Wholegrain Toast with White Bean Mash and Tomato. Cannellini beans crushed with olive oil, garlic and lemon into a savoury spread, on wholegrain toast with tomatoes. Beans for breakfast is the good idea nobody expects.

breakfast

Wholegrain Toast with White Bean Mash and Tomato

10 min prep + 8 min cook · serves 2

Roast Eggplant and Chickpea Salad with Tahini. Eggplant roasted until properly soft with chickpeas crisping alongside, dressed with tahini thinned with lemon and water.

lunch

Roast Eggplant and Chickpea Salad with Tahini

15 min prep + 35 min cook · serves 4

Baked White Fish with Crushed Potato, Broccoli and Almonds. Fish baked with lemon, potatoes crushed with olive oil rather than butter, and broccoli, with toasted almonds over the top.

dinner

Baked White Fish with Crushed Potato, Broccoli and Almonds

15 min prep + 30 min cook · serves 2

Between meals

Nothing here needs cooking. These are a list to choose from rather than part of the seven days above: the plan counts breakfast, lunch and dinner, so whatever you add from here is on top of that. The energy shown is for everything in the line.

a small handful of almonds (35 g) — 200 kcal / 835 kJ · 0 mg sodium
unsaturated fat and fibre, and it travels
1 apple (150 g), skin on — 81 kcal / 341 kJ · 2 mg sodium
the skin is where most of the fibre is
a tub of plain yoghurt (170 g) — 223 kcal / 935 kJ · 109 mg sodium
plain rather than a sweetened pot
walnuts (30 g) — 208 kcal / 871 kJ · 1 mg sodium
something to keep in a bag

Community

Talk it over with other people cooking around the same thing. General discussion, not medical advice.

Discuss this plan

What this plan is built on

These are the sources behind the food choices in this week. We are not clinicians and this is not a treatment plan; if you want to check the reasoning, or hand it to someone who can, start here.

AASLD Practice Guidance on the clinical assessment and management of NAFLD/MASLD
Rinella ME, Neuschwander-Tetri BA, Siddiqui MS, et al. AASLD Practice Guidance on the clinical assessment and management of nonalcoholic fatty liver disease. Hepatology. 2023;77(5):1797-1835.
Definition & Facts of NAFLD & NASH
National Institute of Diabetes and Digestive and Kidney Diseases. Definition & Facts of NAFLD & NASH (also referred to as MASLD/MASH).
Diagnosis of NAFLD & NASH
National Institute of Diabetes and Digestive and Kidney Diseases. Diagnosis of NAFLD & NASH (also referred to as MASLD/MASH).
EASL–EASD–EASO Clinical Practice Guidelines on MASLD
European Association for the Study of the Liver, European Association for the Study of Diabetes, European Association for the Study of Obesity. Clinical Practice Guidelines on the Management of Metabolic Dysfunction-Associated Steatotic Liver Disease. 2024.
Eating, Diet, & Nutrition for NAFLD & NASH
National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for NAFLD & NASH (also referred to as MASLD/MASH).

The reasoning is set out in full in Liver detoxes and supplements: why the evidence boundary matters, MASLD diagnosis and fibrosis: why a food response cannot tell you the stage, MASLD diet guidance: the pattern matters more than a liver-food list, Fats and carbohydrates in MASLD: quality before ideology, Mediterranean-style eating for MASLD without turning it into one cuisine, Shopping for MASLD: practical label priorities without a detox aisle, Sugar-sweetened drinks and refined carbohydrates in MASLD guidance and MASLD and weight loss: who the guideline target actually applies to.