Cutting out processed foods, simple carbohydrates, alcohol, and fatty foods can jump-start your liver health to a positive place. Many foods help the liver, and many foods harm the liver. ... The healthiest fats for liver health are: Nuts. Nut butter. Avocado. Salmon. Walnuts. Flaxseed. Chia seeds. Some vegetable cooking oils.
Did you know you can help your liver cleanse just by committing to a 7-day liver cleanse diet?
Cutting out processed foods, simple carbohydrates, alcohol, and fatty foods can jump-start your liver health to a positive place.
Many foods help the liver, and many foods harm the liver.
This meal plan is all about incorporating the healthiest foods into your day while also helping with weight loss, as obesity is a common source of liver disease.
Here is a liver detox meal plan for the next week to get you healthy and feeling great!
What is a Liver Detox Diet?
A liver detox, or a liver cleanse, is a diet specifically looking to improve the health of your liver.
A 7-day liver cleanse diet will be plenty of time to begin seeing the diet’s positive effects.
It helps flush toxins from the liver, improve elevated liver enzymes, and decrease fat in the liver.
May factors can accumulate fat in the liver, including:
Poor diet
Sedentary lifestyle
Excess alcohol use
Drug abuse
Obesity
High triglycerides
Diabetes
The 7-day liver cleanse diet aids in reversing the damage caused by the above health conditions and lifestyle choices.
Early diagnosis is crucial to avoid permanent damage.
In some cases, liver damage is irreversible, but that is usually after ignoring warning signs to get your liver in shape.
Alcoholic liver damage is irreversible, especially once it has reached the Cirrhosis stage.
What Are the Foods to Avoid on a Liver Cleanse?
There are quite a few foods to avoid when cleansing your liver.
Many popular foods in grocery stores are packaged, processed, and filled with unhealthy ingredients for the liver.
For this reason, all foods consumed should be whole, unprocessed, and natural during these seven days.
Avoid these foods during this cleanse:
Simple carbohydrates (white bread, white rice, white pasta)
Packaged baked goods (cookies, cakes, sweetbreads, brownies, and pastries)
Fried foods
Fast food
Excess sodium
Alcohol
Red meat
Foods high in saturated fat (full-fat dairy, deli meat)
As you can see, most foods above are processed and made in factories.
This classification is a good indicator of whether or not a food is good for your liver; if it is a processed food, the answer is no!
What Foods Should I Eat On a Liver Detox?
The foods allowed on a healthy liver diet are whole foods that are optimally nutritious.
If you can buy it whole from your produce department without any chemical processing, it’s likely okay for this diet.
Almost all meals are cooked from scratch to ensure the healthiest outcome.
Packaged sauces and ready-to-make meals often contain filler ingredients that do not support liver health.
Instead, consume tons of these foods on a 7-day liver cleanse diet:
Whole grains (barley, millet, amaranth, brown rice, quinoa, farro)
Raw fresh fruits (apples, oranges, pears, plums, cherries, pineapple, etc.)
Healthy fats (monounsaturated and polyunsaturated)
Healthy Fats vs. Unhealthy Fats
Unhealthy fats comprise saturated fat.
Saturated fat exists in red meat, butter, cheese, lard, palm oil, and coconut oil.
Eating large amounts of saturated fat is associated with weight gain, high blood pressure, and fatty liver disease.
Fats that are healthy and are vital for our health are monounsaturated and polyunsaturated.
Certain bodily functions rely on consuming fat, and healthy fats are essential in detoxing your liver.
The healthiest fats for liver health are:
Nuts
Nut butter
Avocado
Salmon
Walnuts
Flaxseed
Chia seeds
Some vegetable cooking oils
Chia Seeds
Replacing unhealthy fats with healthy fats is a great way to lose weight and decrease liver fat.
Is Olive Oil a Healthy Fat?
Yes, olive oil is one of the healthiest fats out there!
Although it is more expensive, extra virgin olive oil is the best and healthiest type of olive oil.
When cooking breakfast, lunch, and dinner, you can use olive oil for almost any dish.
It is rich in monounsaturated fat that can decrease your risk for cardiovascular disease and lower bad cholesterol in the blood.
Olive oil also contributes vitamin E to your diet, which contributes to reproductive health, vision, brain health, skin health, and blood health.
When sauteing vegetables and garlic, baking a sweet potato, or frying your morning eggs, olive oil is a nutritious way of adding healthy fat to your meal.
Does Lemon Juice Detoxify the Liver?
Many publications claim that drinking a mixture of lemon juice and water can help cleanse the liver.
“Liver Flush” diets often claim that warm water and lemon juice can cure an unhealthy liver.
A liver flush requires only drinking lemon juice and water for 1 to 2 weeks to detox the liver without eating much actual food.
Scientists and nutritionists have found no evidence to believe that this flush can rid your liver of toxins; it may be dangerous to adhere to.
Although there is no evidence to support that lemon juice on its own can detox the liver, many report feelings of being energized and refreshed after drinking lemon water.
However, extreme calorie deprivation is not a healthy way to lose weight or detox your liver.
Incorporating lemon water into your healthy liver detox diet is excellent for the body, but you also need to be sure you are eating healthy foods along with it.
What About Green Tea?
Another delicious and healthy beverage to drink along with your healthy liver diet is green tea.
In a small study, non-alcoholic fatty liver disease participants were given this high-antioxidant tea to consume for 12 weeks.
After the 12 weeks, participants had reduced oxidative stress, lowered fat deposits in the liver, and improved liver enzymes.
Stick to drinking green tea, as tea supplements or vitamins are not always healthy or suitable for the liver.
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Healthy Snacks for Liver
Although a healthy weight is a big part of a healthy liver, dieters still need to snack.
You may need a little extra to hold you over until the next meal in between breakfast, lunch, and dinner.
Having a small salad with some of your favorite veggies is a great mid-afternoon snack.
You can also cut them up and make crudites instead.
Crudites
Avoid snacks with added sugar, salt, or fat, which usually means staying far away from the chip aisle at the grocery store.
Another great snack is raw nuts.
You can throw together a quick trail mix recipe with a handful of your favorites by stocking nuts and seeds in your pantry.
Fresh fruit, raw coconut, or a glass of plant milk can also serve as a filling midday snack.
The 7-Day Meal Plan
Here we are; the best meal plan for tending to your liver.
Our excellent nutritionist has reviewed each recipe for optimal liver benefits. Please do consult your doctor before starting this diet.
We understand that sometimes, you’re in no mood to cook new dishes per meal so we allotted some allowance for leftovers in this schedule.
Day 1
Breakfast: Beet Smoothie Bowl
Lunch: Veggie Platter with Tzatziki Dip
Dinner: Thai Sweet Chili Salmon Bowl
Day 2
Breakfast: Leftover Beet Smoothie Bowl
Lunch: Leftover Veggie Platter with Tzatziki Dip
Dinner: Sesame Crusted Crispy Tofu
Day 3
Breakfast: Tutti-Fruiti Smoothie
Lunch: Lemon Parsley Grilled Zucchini
Dinner: Kale and Quinoa Bowl
Day 4
Breakfast: Sweet Fig Supreme
Lunch: Leftover Lemon Parsley Grilled Zucchini
Dinner: Leftover Kale and Quinoa Bowl
Day 5
Breakfast: Sweet Fig Supreme
Lunch: Detox Cleanse Salad
Dinner: Salmon with Honey Ginger Garlic Glaze
Day 6
Breakfast: Superfruit Smoothie
Lunch: Green Machine Detox Soup
Dinner: Leftover Salmon with Honey Ginger Garlic Glaze
Day 7
Breakfast: Superfruit Smoothie
Lunch: Leftover Green Machine Detox Soup
Dinner: Spice Rub Grilled Tofu
Liver Cleanse Meal Plan
Here are the recipes to get you inspired and started on your 7-day liver cleanse diet. We curated this meal plan with liver health in mind, as well as the anti-inflammatory diet and cleaning eating in general.
You must be wondering about the recipes’ legitimacy so read for yourself the benefits you’ll be gaining.
Beets are rich in betalains that can prevent inflammation in the liver. They also help activate liver enzymes and amp up the liver’s detoxifying capacity. Also, cranberries help the liver remove toxins from the body.
Beet Smoothie Bowl Simple, delicious, versatile… there is much to love in a smoothie bowl. As a bowl, you can add toppings and eat it with a spoon. Or, blend your toppings into the mix and drink it all as a smoothie. Gluten-free, vegan, vegetarian, and kid-friendly. Beets are not keto friendly, but work fine with Whole30 and Atkins once you are past the initial phases of those diets. On the phytonutrient spectrum it is red. Loaded with antioxidants and superfoods. Check out this recipe
Your palates will be satisfied with the crunch and your liver will thank you too! Watermelon radish, radishes, broccoli, tomatoes are very powerful detoxifying veggies. Celery, carrots, and dill help form a protective barrier for the liver. Garlic helps cleanse the liver from toxins as well.
Veggie Platter with Tzatziki Dip Indeed, there’s nothing better than a dish that’s filled with colorful and fresh vegetables. Top that with a tangy and subtly pungent Tzatziki dip and you’ll be sure to have a wonderful, light, and so refreshing appetizer or snack. Not to mention that it’s gluten-free, vegetarian, and incredibly healthy! Perfect to be served during any parties, gatherings, or holiday celebrations! Check out this recipe
Salmon helps reduce inflammation in the liver and reduce the buildup of fat too. Cabbage cleanses and strengthens the liver. Chili peppers and red bell peppers have capsaicin and glutathione that help the detoxification process. Garlic has a cleansing effect and quinoa lowers fat in the liver.
Thai Sweet Chili Salmon Bowls Salmon + Sweet Chili Sauce = Happy. Gluten-free, Nut-Free, Dairy-Free, Keto, Paleo, and Whole30 options. Check out this recipe
Sesame seeds are high in antioxidants and may even protect the liver from the effects of alcohol. Garlic and ginger help cleanse the liver and has anti-inflammatory properties.
Sesame Crusted Crispy Tofu This tofu recipe is so tasty you’ll feel like you can eat two servings for yourself. Air frying or baking tofu is the perfect way to cut back on fat intake. You can eat this as a main dish with rice, or have it as a snack on its own. Check out this recipe
Berries are very high in antioxidants and protect the liver from oxidative damage. Pineapples have bromelain that can help cleanse the liver. MInt leaves have essential oils that help the liver flush out toxins. Orange is high in Vitamin C and has antioxidant effects. It can form a barrier of protection for your liver.
Tutti-Frutti Smoothie A fruity smoothie that uses fresh and wholesome ingredients. It’s loaded with antioxidants and fiber too! A perfect refreshing treat to beat the summer heat! Check out this recipe
Lemon helps cleanse the liver by flushing out toxins from the body. Zucchini is highly alkaline and can support the functioning of the liver. Parsley is a potent herb that can reduce inflammation and amp up the antioxidant levels in the liver. Garlic can help flush out toxins from the liver.
Lemon Parsley Grilled Zucchini This paleo-friendly and Whole 30 compliant recipe features an umami taste that pairs well with any savory specialties, making it the perfect side dish to any grilled, roasted, or broiled meats. Vegan or vegetarian? No problem! It’s the perfect source of umami or meaty flavor without actual meat. Totally versatile and guilt-free! Check out this recipe
Kale is a superfood and has the highest antioxidant levels among other veggies. It can reduce inflammation and cleanse the liver. Quinoa, on the other hand, helps reduce cholesterol in the liver.
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Kale and Quinoa Bowl This is a quick and easy meal that is a hit with both the kids and parents. This is a perfect way to add those servings of vegetables to your day. The fluffy and crunchy quinoa pairs perfectly with the kale. Throw in some bell peppers, chickpeas, cucumber, and spices to give some dimension. The garlic dressing can be paired to other salads too! Check out this recipe
Figs have hepatoprotective properties and teeming with antioxidants. Watermelon helps cleanse the liver, it aids in the processing of ammonia. Orange and grapefruit are high in Vitamin C and provides additional protection for the liver. Chia seeds are high in Vitamin E and can amp up the liver’s detoxifying capacities.
Sweet Fig Supreme Another diet-friendly beverage that’s filled with fruits and all-natural goodness! Not to mention that it’s one of the best ways to utilize your overripe figs. It’s sweet, citrusy, and great for weight loss too! Check out this recipe
Carrots are rich in vitamin A and maintain the integrity of the cells of your liber. Cabbage is very high in antioxidants and helps the liver remove toxins. Pumpkin seeds, sunflower seeds, and almonds are rich in vitamin E and aids in protecting the liver from oxidative damage. Kiwi is very high in Vitamin C and it has PPQ, a very potent antioxidant for the liver.
Detox Cleanse Salad This bright and vegan-friendly salad recipe is packed with nutrients and weight-loss properties, making it a perfect light meal to help you get back on track whenever you feel lethargic or when you’ve eaten a whole bunch of empty calories or junk food over the weekend. Check out this recipe
Salmon is the perfect low-fat meat for liver detox. It’s teeming with Vitamin E and omega 3 fatty acids that form a protective barrier against oxidative stress. Ginger, garlic, and apple add tangy flavors and help cleanse the liver by flushing out toxins from the body.
Salmon with Honey Ginger Garlic Glaze The combination of honey, ginger, and garlic complement this tender salmon really well with layers of sweet and savory flavors. You can enjoy this dish with a simple salad or some fluffy rice. It’s quick and easy to prepare, perfect for busy days, or those days when you just can’t be bothered to make a huge mess in the kitchen. Prep Time 10 minutes Check out this recipe
cherries and raspberries are teeming with antioxidants and can protect the liver from any damage. Mint has a potent cleansing effect on the liver. Kiwi is very high in Vitamin C and protects the liver from oxidative damage.
Superfruit Smoothie A light yet fibrous smoothie that provides a refreshing fruity taste! Not to mention that it’s loaded with antioxidants that will surely fight off those free radicals for a stress-free and youthful-feeling day. Check out this recipe
This recipe is the liquid gold for your liver. Spinach, parsley, and basil have a potent antioxidant that specifically protects the liver. Garlic, onions, and celery help flush out toxins from the liver. Zucchini helps create a healthy alkaline environment for your liver.
Detox Green Machine Soup Lean, mean, and green! This recipe is packed with green vegetables and herbs that are puréed into a healthy detoxifying soup. It’s a low-calorie meal and yet it’ll make you feel fuller for a longer time, making it super weight-loss-friendly! Check out this recipe
This recipe presents a ton of reasons why your liver will love spices. Coriander, cumin, pepper flakes, parsley, oregano, and cilantro flakes help cleanse the liver by flushing out toxins. turmeric is very potent at reducing inflammation.
Spice Rub Grilled Tofu A great vegan detox recipe for the liver! This recipe uses tofu as your protein and it’s flavored with spices that can be easily found in the market (Or in your pantry!) Serve it with fresh salad and you’ve got a complete meal that’s so yummy and nutritious. Check out this recipe
Helpful Related Information
You can change your diet to include healthier options in one week, leading to a healthier liver.
For a complete meal plan for your liver, check out our fatty liver diet menu.
The healthiest foods on earth are also called superfoods, and there are superfoods specifically for the liver!
Be sure to include each in your liver journey.
Coffee drinkers should know the influence of coffee on the liver, and you can read all about it!
7 Days to a Healthier You
Changing up your diet to support liver function is fundamental for a healthy body.
By getting all of the necessary nutrients through diet, all of your internal organs can optimally function and thrive.
Eating healthy can be flavorful, easy, quick, and convenient; fast food is not the only way to an easy meal.
Disclosure: This post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns about this content, please contact your medical practitioner.
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Photo: J Lee
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