LiverCare AI
LiverCare AI
Practical support for liver-friendly eating

28-day liver-friendly dinner recipes

Four weeks of hot dinners, most on the table in about 25 minutes.

Cooking approach: no added salt — flavour is built with acid, spice, aromatics and technique. Dinners run roughly 1,400–2,500 kJ. Measurements are metric and every recipe serves one adult. The sodium that does appear comes mostly from packaged items such as wraps, bread, crackers and canned fish, so choose the lowest-sodium versions you can find.

Week 1

Week 1 · Day 1

Thai Chilli Lime Chicken

1,960
kJ
468
Cal
49 g
PROTEIN
10 g
FAT
41 g
CARBS
4 g
FIBRE
205 mg
SODIUM

Ingredients

  • Chicken breast 180 g
  • Jasmine rice (cooked) 120 g
  • Zucchini 150 g
  • Asian greens 120 g
  • Garlic 2 cloves, minced
  • Fresh chilli 1–2, sliced
  • Lime juice 20 ml
  • Lime zest 1/2 lime
  • Olive oil 1 tsp
  • Coriander 10 g

Method

  1. Cook rice; rest covered.
  2. Marinate chicken with lime, zest, half garlic and chilli (10–30 min).
  3. Grill chicken hot, 3–4 min per side; rest.
  4. Sauté vegetables quickly with remaining garlic and oil.
  5. Finish with coriander and extra lime.

Week 1 · Day 2

Middle Eastern Spiced Fish

2,448
kJ
585
Cal
49 g
PROTEIN
18 g
FAT
49 g
CARBS
12 g
FIBRE
234 mg
SODIUM

Ingredients

  • White fish 200 g
  • Sweet potato 200 g
  • Cauliflower 150 g
  • Olive oil 1 1/2 tsp
  • Cumin 1 tsp
  • Coriander 1 tsp
  • Smoked paprika 1/2 tsp
  • Lemon zest 1/2 lemon
  • Tahini 1 tbsp
  • Lemon juice 15 ml
  • Garlic 1 clove

Method

  1. Roast vegetables with spices at 200°C until caramelised.
  2. Whisk tahini, lemon juice, garlic and water.
  3. Pan-sear fish, 2–3 min per side.
  4. Plate vegetables, fish, tahini, lemon zest.

Week 1 · Day 3

Tandoori Chicken Bowl

2,505
kJ
599
Cal
65 g
PROTEIN
13 g
FAT
53 g
CARBS
7 g
FIBRE
220 mg
SODIUM

Ingredients

  • Chicken breast 200 g
  • Greek yoghurt 120 g
  • Turmeric 1/2 tsp
  • Garam masala 1 tsp
  • Chilli powder 1/2–1 tsp
  • Cauliflower 150 g
  • Capsicum 100 g
  • Basmati rice (cooked) 130 g
  • Lemon juice 15 ml

Method

  1. Marinate chicken in yoghurt, spices and lemon (30 min).
  2. Roast vegetables at 220°C.
  3. Grill chicken hot until charred.
  4. Assemble bowl.

Week 1 · Day 4

Korean-Style Beef (No Soy)

1,648
kJ
394
Cal
47 g
PROTEIN
16 g
FAT
10 g
CARBS
5 g
FIBRE
126 mg
SODIUM

Ingredients

  • Lean beef or kangaroo 180 g
  • Zucchini noodles 200 g
  • Mushrooms 120 g
  • Garlic 2 cloves
  • Ginger 10 g
  • Gochugaru 1–1 1/2 tsp
  • Rice vinegar 15 ml
  • Sesame oil 1 tsp
  • Sesame seeds 1/2 tsp

Method

  1. Slice beef thinly.
  2. Sear beef hard; remove.
  3. Add sesame oil, garlic, ginger, chilli.
  4. Add mushrooms, zucchini, beef back in.
  5. Finish with vinegar and sesame seeds.

Week 1 · Day 5

Moroccan Lamb or Tofu

2,065
kJ
494
Cal
40 g
PROTEIN
16 g
FAT
40 g
CARBS
11 g
FIBRE
116 mg
SODIUM

Ingredients

  • Lean lamb 150 g or firm tofu – 220 g
  • Eggplant 200 g
  • Capsicum 100 g
  • Couscous (cooked) 120 g
  • Ras el hanout 1 1/2 tsp
  • Chilli 1/2 tsp
  • Lemon juice 20 ml
  • Olive oil 1 tsp
  • Parsley 10 g

Method

  1. Rub protein with spices and lemon.
  2. Grill lamb or sear tofu.
  3. Char vegetables.
  4. Steam couscous.
  5. Finish with parsley and lemon.

Week 1 · Day 6

Mexican-Style Fish or Chicken

1,886
kJ
451
Cal
42 g
PROTEIN
13 g
FAT
35 g
CARBS
9 g
FIBRE
180 mg
SODIUM

Ingredients

  • Fish or chicken 180 g
  • Corn tortillas 2 small
  • Capsicum 120 g
  • Onion 80 g
  • Avocado 30 g
  • Lime juice 20 ml
  • Smoked paprika 1 tsp
  • Cumin 1/2 tsp
  • Olive oil 1 tsp
  • Coriander 10 g

Method

  1. Spice protein and sear hot.
  2. Char onion and capsicum.
  3. Warm tortillas.
  4. Assemble and finish with coriander.

Week 1 · Day 7

Mediterranean Herb Chicken

2,108
kJ
504
Cal
53 g
PROTEIN
11 g
FAT
43 g
CARBS
7 g
FIBRE
141 mg
SODIUM

Ingredients

  • Chicken breast 200 g
  • Potatoes 200 g
  • Tomato 120 g
  • Cucumber 120 g
  • Garlic 2 cloves
  • Oregano 1 tsp
  • Lemon juice 20 ml
  • Olive oil 1 tsp
  • Chilli flakes 1/2 tsp

Method

  1. Roast potatoes with garlic and oregano.
  2. Grill chicken with lemon and chilli.
  3. Toss salad with lemon.
  4. Serve hot and fresh together.

Week 2

Week 2 · Day 8

Japanese Ginger Chicken (No Soy)

2,388
kJ
571
Cal
46 g
PROTEIN
22 g
FAT
46 g
CARBS
5 g
FIBRE
192 mg
SODIUM

Ingredients

  • Chicken thigh (skinless) 200 g
  • Rice (cooked) 120 g
  • Broccolini 150 g
  • Ginger 15 g
  • Garlic 1 clove
  • Rice vinegar 20 ml
  • Honey 5 ml
  • Sesame oil 1 tsp

Method

  1. Method: Marinate chicken 20 min, pan-sear until caramelised, steam
  2. broccolini, reduce pan juices, serve over rice.

Week 2 · Day 9

Sicilian Lemon Oregano Fish

1,967
kJ
470
Cal
46 g
PROTEIN
7 g
FAT
44 g
CARBS
7 g
FIBRE
181 mg
SODIUM

Ingredients

  • White fish 200 g
  • New potatoes 220 g
  • Cherry tomatoes 150 g
  • Garlic 2 cloves
  • Oregano 1 tsp
  • Lemon juice 25 ml
  • Olive oil 1 tsp

Method

  1. Method: Roast potatoes, pan-sear fish, warm tomatoes, finish with
  2. lemon.

Week 2 · Day 10

Vietnamese Lemongrass Beef

1,900
kJ
454
Cal
46 g
PROTEIN
10 g
FAT
42 g
CARBS
4 g
FIBRE
133 mg
SODIUM

Ingredients

  • Lean beef 180 g
  • Rice noodles (cooked) 120 g
  • Bean sprouts 100 g
  • Cucumber 100 g
  • Lemongrass 20 g
  • Garlic 1 clove
  • Lime juice 20 ml

Method

  1. Method: Marinate beef, sear hot, assemble bowl with herbs.

Week 2 · Day 11

Spanish Paprika Turkey

1,942
kJ
464
Cal
54 g
PROTEIN
4 g
FAT
44 g
CARBS
8 g
FIBRE
128 mg
SODIUM

Ingredients

  • Turkey breast 200 g
  • Potatoes 200 g
  • Red capsicum 150 g
  • Smoked paprika 1 1/2 tsp
  • Garlic 2 cloves
  • Sherry vinegar 15 ml

Method

  1. Method: Roast vegetables, grill turkey, deglaze pan with vinegar.

Week 2 · Day 12

Indonesian Turmeric Fish

1,907
kJ
456
Cal
47 g
PROTEIN
6 g
FAT
43 g
CARBS
5 g
FIBRE
180 mg
SODIUM

Ingredients

  • White fish 200 g
  • Rice (cooked the day before then frozen) 120 g
  • Green beans 150 g
  • Turmeric 1/2 tsp
  • Ginger 10 g
  • Garlic 1 clove
  • Coconut milk (light) 50 ml
  • Lime juice 20 ml

Method

  1. Method: Simmer fish gently with spices, finish with coconut milk and
  2. lime.

Week 2 · Day 13

Greek Chicken & Lentils

1,912
kJ
457
Cal
63 g
PROTEIN
6 g
FAT
32 g
CARBS
16 g
FIBRE
196 mg
SODIUM

Ingredients

  • Chicken breast 200 g
  • Cooked lentils 150 g
  • Spinach 100 g
  • Red onion 50 g
  • Lemon juice 25 ml
  • Oregano 1 tsp

Method

  1. Method: Grill chicken, warm lentils with spinach, finish with lemon.

Week 2 · Day 14

Peruvian Ají Chicken

2,304
kJ
551
Cal
50 g
PROTEIN
21 g
FAT
43 g
CARBS
6 g
FIBRE
227 mg
SODIUM

Ingredients

  • Chicken thigh 200 g
  • Quinoa (cooked) 120 g
  • Sweetcorn 80 g
  • Ají amarillo paste 1 tsp
  • Greek yoghurt 40 g
  • Lime juice 20 ml

Method

  1. Method: Marinate, grill hard, serve over quinoa.

Week 3

Week 3 · Day 15

Chinese Five-Spice Chicken

2,074
kJ
496
Cal
44 g
PROTEIN
17 g
FAT
42 g
CARBS
2 g
FIBRE
252 mg
SODIUM

Ingredients

  • Chicken thigh 200 g
  • Rice (cooked) 120 g
  • Bok choy 150 g
  • Five-spice 1/2 tsp
  • Garlic 2 cloves
  • Rice vinegar 20 ml
  • Honey 5 ml

Method

  1. Method: Marinate, sear, steam bok choy, glaze and serve.

Week 3 · Day 16

French Turkey with Lentils

1,924
kJ
460
Cal
64 g
PROTEIN
4 g
FAT
35 g
CARBS
16 g
FIBRE
191 mg
SODIUM

Ingredients

  • Turkey breast 200 g
  • Lentils (cooked) 160 g
  • Carrot 80 g
  • Celery 50 g
  • Thyme 1 tsp

Method

  1. Method: Simmer lentils gently, pan-sear turkey, serve together.

Week 3 · Day 17

Malaysian Turmeric Fish

2,198
kJ
525
Cal
48 g
PROTEIN
14 g
FAT
43 g
CARBS
5 g
FIBRE
181 mg
SODIUM

Ingredients

  • White fish 200 g
  • Rice (cooked) 120 g
  • Green beans 150 g
  • Turmeric 1/2 tsp
  • Ginger 10 g
  • Coconut milk 60 ml

Method

  1. Method: Cook fish gently, add coconut milk, serve with beans.

Week 3 · Day 18

Italian Chicken Cacciatore

1,423
kJ
340
Cal
53 g
PROTEIN
6 g
FAT
15 g
CARBS
6 g
FIBRE
141 mg
SODIUM

Ingredients

  • Chicken breast 200 g
  • Cherry tomatoes 200 g
  • Mushrooms 120 g
  • Onion 80 g
  • Garlic 2 cloves
  • Oregano 1 tsp

Method

  1. Method: Sear chicken, simmer vegetables, return chicken and finish.

Week 3 · Day 19

Persian-Spiced Lamb

1,756
kJ
420
Cal
39 g
PROTEIN
12 g
FAT
37 g
CARBS
4 g
FIBRE
178 mg
SODIUM

Ingredients

  • Lean lamb 150 g
  • Rice (cooked) 120 g
  • Spinach 120 g
  • Cumin 1 tsp
  • Cinnamon 1/4 tsp
  • Turmeric 1/2 tsp

Method

  1. Method: Spice lamb, sear hot, wilt spinach, serve with rice.

Week 3 · Day 20

Caribbean Jerk Fish

1,838
kJ
439
Cal
45 g
PROTEIN
3 g
FAT
52 g
CARBS
10 g
FIBRE
188 mg
SODIUM

Ingredients

  • Firm fish 200 g
  • Sweet potato 220 g
  • Capsicum 120 g
  • Allspice 1/2 tsp
  • Thyme 1 tsp
  • Lime juice 25 ml

Method

  1. Method: Roast vegetables, grill fish, finish with lime.

Week 3 · Day 21

Scandinavian Dill Chicken

2,157
kJ
516
Cal
57 g
PROTEIN
8 g
FAT
45 g
CARBS
9 g
FIBRE
189 mg
SODIUM

Ingredients

  • Chicken breast 200 g
  • Baby potatoes 220 g
  • Green beans 150 g
  • Greek yoghurt 40 g
  • Dijon (low salt) 1 tsp
  • Dill 10 g

Method

  1. Method: Roast potatoes, grill chicken, mix yoghurt dressing.

Week 4

Week 4 · Day 22

Thai Basil Turkey

2,151
kJ
514
Cal
47 g
PROTEIN
15 g
FAT
42 g
CARBS
5 g
FIBRE
157 mg
SODIUM

Ingredients

  • Turkey mince 200 g
  • Rice (cooked) 120 g
  • Green beans 150 g
  • Garlic 2 cloves
  • Chilli 1 tsp
  • Lime juice 20 ml
  • Basil 15 g

Method

  1. Method: Stir-fry hot, finish with basil and lime.

Week 4 · Day 23

Moroccan Fish Tagine

1,655
kJ
396
Cal
48 g
PROTEIN
3 g
FAT
37 g
CARBS
6 g
FIBRE
187 mg
SODIUM

Ingredients

  • Fish 200 g
  • Couscous (cooked) 120 g
  • Tomato 200 g
  • Zucchini 120 g
  • Ras el hanout 1 1/2 tsp

Method

  1. Method: Simmer gently, serve over couscous.

Week 4 · Day 24

Argentinian Chimichurri Steak

1,832
kJ
438
Cal
44 g
PROTEIN
9 g
FAT
36 g
CARBS
4 g
FIBRE
116 mg
SODIUM

Ingredients

  • Lean beef 180 g
  • Potatoes 200 g
  • Parsley 15 g
  • Garlic 2 cloves
  • Red wine vinegar 20 ml

Method

  1. Method: Grill steak hard, spoon chimichurri over.

Week 4 · Day 25

Japanese-Style Glazed Eggplant & Tofu

2,166
kJ
518
Cal
34 g
PROTEIN
16 g
FAT
51 g
CARBS
10 g
FIBRE
31 mg
SODIUM

Ingredients

  • Eggplant 250 g
  • Firm tofu 220 g
  • Rice (cooked) 120 g
  • Ginger 10 g
  • Rice vinegar 20 ml
  • Honey 5 ml

Method

  1. Method: Roast eggplant, glaze tofu, serve with rice.

Week 4 · Day 26

Palak-Style Chicken

1,457
kJ
348
Cal
58 g
PROTEIN
9 g
FAT
8 g
CARBS
5 g
FIBRE
276 mg
SODIUM

Ingredients

  • Chicken breast 200 g
  • Spinach 200 g
  • Garlic 2 cloves
  • Garam masala 1 tsp
  • Greek yoghurt 60 g

Method

  1. Method: Simmer gently, finish with yoghurt.

Week 4 · Day 27

Spanish Seafood Rice

1,600
kJ
382
Cal
39 g
PROTEIN
4 g
FAT
42 g
CARBS
3 g
FIBRE
411 mg
SODIUM

Ingredients

  • Mixed seafood 200 g
  • Rice (cooked) 120 g
  • Tomato 150 g
  • Paprika 1 tsp
  • Garlic 2 cloves

Method

  1. Method: Cook rice dry-style, fold through seafood.

Week 4 · Day 28

Turkish Lamb & Peppers

1,565
kJ
374
Cal
37 g
PROTEIN
12 g
FAT
31 g
CARBS
9 g
FIBRE
109 mg
SODIUM

Ingredients

  • Lean lamb 150 g
  • Bulgur (cooked) 120 g
  • Capsicum 150 g
  • Cumin 1 tsp
  • Lemon juice 20 ml

Method

  1. Method: Char lamb and peppers, finish with lemon.

Want personalised insights? Sign up and we'll let you know when LiverCare AI is released. In the meantime, build these recipes into a plan sized for you, or take the whole collection with you.

Open the meal planner Download all 70 recipes (PDF) Sign up for release updates