The 10-Day Liver Detox Meal Plan (+ Sample)!

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Our livers work tirelessly each day, filtering toxins and performing countless vital functions. Sometimes, our modern lifestyles can overload the liver with processed foods, alcohol, and environmental pollutants. While our body naturally detoxes, giving your …

meal plan
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Our livers work tirelessly each day, filtering toxins and performing countless vital functions. Sometimes, our modern lifestyles can overload the liver with processed foods, alcohol, and environmental pollutants. While our body naturally detoxes, giving your liver a helping hand with a focused meal plan can boost its function and promote overall well-being. Here’s ‘The 10-Day Liver Detox Meal Plan,’ packed with wholesome foods designed to give your liver some much-needed support.

Important Disclaimer: While “detox” diets are popular, it’s essential to remember that true detoxification happens within the body. This meal plan focuses on nourishing foods that can optimize liver function. Consult your doctor before making any drastic dietary changes, especially if you have any existing health conditions.

General Healthy Liver Diet Advices:

Liver Detox Meal Plan

  • Drink a warm glass of warm lemon water immediately after waking up and before going to bed.
  • Drink at least 8 glasses of water during the day.
  • No dairy, grains, sugar, or alcohol.
  • Avoid processed/packaged food, corn syrup, trans fats, hydrogenated fats, dried or canned fruit, juices, and gluten.
  • Make sure to incorporate at least one option from the superfood list mentioned previously with each meal.

DAY

BREAKFAST

AM SNACK

LUNCH

PM SNACK

DINNER

SNACK

Day 1

1 Serving Gluten-Free Grain-Free Muesli

Sliced Avocado + 1 glass lemon juice

1 Bowl Chickpea Salad w/ Zucchini & Avocado Mayo

1 Serving Orange- Cranberry Crusted Salmon

1 grapefruit

Day 2

1 Serving Sesame Crackers

1 Bowl Broccoli Detox Soup

Handful of Pecan nuts

1 Pear

Cajun Chicken w/ Detox Salad & Mango Salsa

1 glass (250ml) lemon juice

Day 3

1 glass grapefruit juice

1 Bowl Lemony Asparagus & Tomato Salad

A handful of blueberries

1 Serving Shrimp Salad w/ Grapefruit and Avocado

2 tbsp. Toasted mixed seeds (sesame, pumpkin, sunflower, and linseed)

Day 4

2 Superfood Detox Pancakes

1 glass of orange juice

1 glass (250ml) lemon Juice

1⁄2 cup pineapple chunks

2 tbsp. roasted Cashews

Day 5

1 Serving Beet Quinoa w/Orange

1 Serving Roasted Power Bowl w/ Lemon Tahini Dressing

1 glass (250ml) Lemon Juice

1 Serving Vegan Beet Burgers

1 Serving Sesame Crackers

Day 6

1 Glass (250ml) Liver Detox Juice

1 Bowl Carrot and Goji Berry Soup

Handful Brazil nuts

1 apple sprinkled with cinnamon

1 Serving Shrimp & Zucchini w/ Herbed Quinoa

1 Serving Kale Chips

Day 7

1 Serving Roasted Asparagus

1 glass grapefruit juice

1 Serving Turkey & Quinoa Salad

1 serving Veggie Snack

Day 8

1 Serving Avocado Superfood Tapenade & Egg Toast

1 glass (250ml) lemon juice

1 Serving Roasted Balsamic Beets

1 Serving Superfood Sushi

1 Serving Veggie Snack

1 glass (250ml) Liver Detox Juice

Day 9

1 Bowl Apple & Cinnamon Porridge

1 Apple

1 glass (250ml) Liver Detox Juice

1 Serving Superfood Salmon Salad

1 glass (250ml) lemon juice

Day 10

1 Serving Avocado Toast w/ Poached Egg

1 Glass (250ml) grapefruit Juice

1 Serving Kale Chips

1 pomegranat e

1 Serving Beetroot and Carrot Burgers

1 glass (250ml) Grapefruit Juice

The Shopping List for the 10-Day Liver Detox Program

Liver Detox Meal Plan

During the ten day detox, you’ll shop twice: shopping for the first five days and the last five days of the detox period as follows:

The First Five Days’ Shopping List

Fruits

Veggies

Nuts & Seeds

Grains

Meats, Poultry, Fish & Seafood

Herbs and Spices

Extras

Avocados Lemons Grapefruits Limes Oranges Dates Prunes Pineapples Mixed dried fruit

Pears
apples Banana Berries (goji berries, blueberries, raspberries, and strawberries) Dried cranberries

Asparagus Broccoli Beets
Kale Spinach Cucumbers Cabbage Cauliflower Zucchini Collard leaves Sprouts Sweet potatoes Chickpeas Cherry tomatoes Celery Parsnip Carrot Onion (yellow, red, and spring) Garlic Radishes

Y ellow zucchini Canned pumpkin(1/2 cup)

Almonds Walnuts Pecans Cashew nuts
Chia seeds Sesame seeds Pumpkin seeds Sunflower seeds Hemp seeds Linseeds Flaxseeds Flax meal (ground flax) Pistachios

Buckwheat
Almond flour Rolled oats Quinoa

Shrimp Salmon filets Chicken Free range eggs

Parsley Black pepper Chili Ground coriander Ground cumin Smoked paprika Turmeric Ginger Cayenne Nutmeg Onion powder Garlic powder pepper Sea salt Gluten- free Mustard Vanilla extract Cinnamon Pumpkin pie spice

Extra virgin olive oil Coconut oil Coconut milk Rapeseed oil Grape seed oil Coconut flakes Chili oil Olive oil cooking spray Non-dairy milk (coconut, almond, cashew, hemp) Cacao nibs Baking powder Tomato paste Apple cider vinegar

The Last Five Days’ Shopping List

FRUITS

VEGGIES

NUTS & SEEDS

GRAINS

MEATS, POULTRY , FISH & SEAFOOD

Herbs and Spices

EXTRAS

Avocados Lemons Grapefruits Limes
Olives Oranges Pomegranates Red apples Banana

Goji berries Blueberries Raisins Currants

Asparagus Swiss chard leaves Alfalfa sprouts Cucumbers Heirloom tomatoes Edamame Green peas Portobello mushrooms Beets

Kale Spinach Cabbage Cauliflower Zucchini Celery Carrots Onion (yellow, red, and spring) Shallots Garlic Canned pumpkin

Almonds Brazil nuts Walnuts Pecans Cashew nuts

Chia seeds Sesame seeds Pumpkin seeds Sunflower seeds Hemp seeds Linseeds Flax meal (ground flax)

Quinoa Buckwheat flour Gluten- free loaf Oatmeal

Shrimp Turkey Wild caught Salmon filets

Free range eggs

Parsley Basil Chives Black pepper Nutmeg Tarragon Chile peppers Yellow and red bell peppers Red Chili Cayenne pepper Thyme Rosemary Dill Cumin Turmeric Ginger Garlic powder Sea salt Cinnamon Jalapeno peppers

Extra virgin olive oil Coconut oil Nutritional yeast Spirulina powder Protein powder Coconut milk Tamarind Sherry vinegar Balsamic vinegar Rice vinegar Tahini Wasabi paste Soy milk Apple cider vinegar Baking powder Honey

The whole idea of this meal plan is to create an easy-to-follow system to heal your damaged liver. It’s great to consult with your doctors in advance, should you need further assistance.

Weekly Meal Plan

meal plan

After the detox period, you can return to your weakly meal plan to continue a healthy diet. Here’s a 7-day sample plan emphasizing nutrient-rich foods that align with the dietary goals for fatty liver disease.

Day 1

  • Breakfast: Oatmeal with berries and walnuts (350-450 calories)
  • Lunch: Lentil soup with a side salad of mixed greens (350-450 calories)
  • Dinner: Baked salmon with roasted vegetables (broccoli, carrots, bell peppers) (450-600 calories)
  • Snacks: Apple slices with almond butter, Greek yogurt (200-300 calories)

Day 2

  • Breakfast: Spinach and feta omelet with whole-wheat toast (300-400 calories)
  • Lunch: Brown rice bowl with grilled chicken, black beans, corn, and salsa (450-550 calories)
  • Dinner: Turkey meatballs with whole-wheat pasta and marinara sauce (500-650 calories)
  • Snacks: Handful of mixed nuts, celery sticks with hummus (200-300 calories)

Day 3

  • Breakfast: Greek yogurt with mixed berries and a sprinkle of granola (300-400 calories)
  • Lunch: Large Mediterranean salad with grilled shrimp (400-550 calories)
  • Dinner: Baked tofu with stir-fried vegetables and quinoa (450-550 calories)
  • Snacks: Air-popped popcorn, sliced bell peppers (150-250 calories)

Day 4

  • Breakfast: Avocado toast on whole-wheat bread with a poached egg (350-450 calories)
  • Lunch: Chicken salad (made with plain Greek yogurt) on whole-wheat wrap (400-500 calories)
  • Dinner: Lentil and vegetable curry with brown rice (450-550 calories)
  • Snacks: Fruit salad, small handful of trail mix (200-300 calories)

Day 5

  • Breakfast: Green smoothie (spinach, kale, banana, plant-based protein powder) (250-350 calories)
  • Lunch: Large salad with mixed greens, chickpeas, cucumbers, tomatoes, and vinaigrette dressing (350-450 calories)
  • Dinner: Grilled chicken breast with sweet potato fries and steamed broccoli (450-550 calories)
  • Snacks: Carrot sticks and hummus, pear slices (200-300 calories)

Day 6

  • Breakfast: Overnight oats with chia seeds and berries (300-400 calories)
  • Lunch: Brown rice bowl with black beans, avocado, salsa, and a dollop of plain Greek yogurt (450-550 calories)
  • Dinner: Vegetable and tofu stir-fry with a small scoop of brown rice (400-500 calories)
  • Snacks: Rice cakes with avocado, handful of grapes (200-300 calories)

Day 7

  • Breakfast: Whole-wheat pancakes with berries and a drizzle of maple syrup (400-550 calories)
  • Lunch: Leftovers from the week or a simple salad with mixed greens and protein (350-550 calories)
  • Dinner: Baked fish of your choice with roasted asparagus and a small baked potato (450-600 calories)
  • Snacks: Handful of cherry tomatoes, unsweetened applesauce (150-250 calories)

Conclusion

This 10-day meal plan isn’t about deprivation; it’s about focusing on real, delicious food that benefits your liver and whole body. Beyond these ten days, continue prioritizing whole fruits and vegetables, healthy fats, and lean proteins that your liver loves. You might be surprised by the increased energy, clearer skin, and better digestion you experience after giving your liver some attention.

Here are some additional points you can add to your conclusion:

  • Listen to your body: Everyone responds differently to dietary changes. Notice how you feel, and adjust the plan if needed.
  • Reframing “Detox”: Emphasize this meal plan is about supporting healthy liver function and making lasting lifestyle changes, not a quick fix.
  • Hydration: Stress the importance of adequate water intake along with the meal plan.

Originally posted 2019-08-09 21:03:59.

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