Do you have a fatty liver due to excessive use of alcohol or any other reason? Are you also here to know the 3-week diet plan for a healthy liver? Well, you are in luck today.
Here we are going to share the 21-day fatty liver diet plan. This is a comprehensive diet plan that includes all three meals and your morning and evening snacks. Following this healthy diet plan will help in the speedy recovery of your liver. Let’s start this journey toward a healthy life with some delicious and healthy foods.
Day 1: Fresh Beginnings With Fruits And Nuts
| Meal | Food |
| Breakfast | Oatmeal with fresh berries + walnuts |
| Am Bites | A small apple + A spoon of almond butter |
| Lunch | Grilled chicken salad with mixed greens + cherry tomatoes + cucumber + a vinaigrette dressing |
| Pm Bites | A small bowl of nuts and seeds |
| Dinner | Baked salmon with quinoa and steamed broccoli |
Day 2: Protein-Packed Plates With Colourful Veggies
| Meal | Food |
| Breakfast | Greek yogurt with sliced banana. You can add a sprinkle of chia seeds as well |
| Am Bites | Carrot sticks with hummus |
| Lunch | Turkey and avocado wrap + whole grain tortilla + mixed fruit |
| Pm Bites | A small peach or nectarine |
| Dinner | Stir-fried tofu with bell peppers + snap peas and brown rice |
Day 3: Quinoa Oasis With Avocado Accents
| Meal | Food |
| Breakfast | Smoothie with spinach + banana + flaxseed + pineapple |
| Am Bites | Dried apricots |
| Lunch | Quinoa salad with black beans, corn, avocado, lime, and cilantro |
| Pm Bites | Cottage cheese with sliced cucumber |
| Dinner | Grilled shrimp accompanied by roasted sweet potatoes and green beans. |
Day 4: Grains Galore With Green Goodness
| Meal | Food |
| Breakfast | Scrambled eggs with spinach + whole-grain toast + mushrooms |
| Am Bites | A pear |
| Lunch | Lentil soup served alongside an arugula salad. |
| Pm Bites | A small bowl of grapes |
| Dinner | Baked chicken breast with farro and roasted Brussels sprouts |
Day 5: Taste Of The Mediterranean
Here is how your day 5 of the 21 day fatty liver diet plan looks like.
| Meal | Food |
| Breakfast | Chia pudding made + almond milk. You can top it with kiwi slices |
| Am Bites | A little raw almonds |
| Lunch | Sardine salad with mixed greens + olives, and feta cheese |
| Pm Bites | Sliced bell peppers with guacamole |
| Dinner | This dinner would include special Turkish meatballs + spaghetti squash. Use tomato sauce alongside it. |
Day 6: Berry Boosts And Omega-3 Delights
| Meal | Food |
| Breakfast | Overnight oats plus raspberries and a sprinkle of pumpkin seeds |
| Am Bites | An orange |
| Lunch | Chicken Caesar salad + yogurt-based dressing |
| Pm Bites | A small banana |
| Dinner | Baked cod with a side of barley and steamed asparagus |
Day 7: Highlights Of Plant-Based Proteins
| Meal | Food |
| Breakfast | Protein smoothie with kale + blueberries + almond butter + protein powder |
| Am Bites | A small bowl of cherries |
| Lunch | Chickpea and vegetable curry with brown rice |
| Pm Bites | A small apple |
| Dinner | Beef stir-fry with quinoa and + different vegetables (broccoli, carrots, bell peppers) |
Day 8: Pancake Pleasures With Healthy Fats
| Meal | Food |
| Breakfast | Start this morning by pancakes made with whole grain. Top it with strawberries and a dollop of Greek yogurt |
| Am Bites | A handful of pumpkin seeds |
| Lunch | Your lunch would include Grilled vegetable + hummus wrap in whole grain tortilla |
| Pm Bites | A kiwi fruit |
| Dinner | Lemon garlic tilapia with a side of couscous and steamed zucchini |
Day 9: Healthy Italian Inspirations
| Meal | Food |
| Breakfast | This morning my 21 day fatty liver diet plan started with Avocado toast on whole grain bread. Add Cottage cheese in it as well. |
| Am Bites | A small bowl of blueberries |
| Lunch | Spinach and goat cheese stuffed chicken breast with a side of roasted carrots |
| Pm Bites | Sliced apple with peanut butter |
| Dinner | Vegetarian chili with beans + lentils + tomatoes and other vegetables |
Day 10: Asian Fusion Fiber Feast
| Meal | Food |
| Breakfast | Quinoa breakfast bowl + almond milk + sliced almonds and dried cranberries |
| Am Bites | A small orange |
| Lunch | It is a very delicious meal of Tuna salad with mixed greens. Use cherry tomatoes + a side of whole grain crackers to complete it. |
| Pm Bites | A handful of olives |
| Dinner | Stuffed bell peppers with ground turkey, quinoa, and mixed vegetables |
Day 11: Power-Packed Breakfast And Lunch Duos
| Meal | Food |
| Breakfast | Banana and almond butter smoothie with a scoop of protein powder |
| Am Bites | A small bunch of grapes |
| Lunch | Your 11th day lunch would be Turkey and avocado club sandwich on whole grain bread. Add mixed greens in it as well. |
| Pm Bites | Raw vegetables. You can also use yogurt for dipping as well. |
| Dinner | Grilled salmon with a side of wild rice and sautéed spinach |
Day 12: Antioxidant Adventure With Fruits And Veggies
| Meal | Food |
| Breakfast | Omelet with mushrooms, spinach, and feta cheese, served with whole-grain toast |
| Am Bites | A pear |
| Lunch | Quinoa and roasted vegetable salad with a lemon-tahini dressing |
| Pm Bites | A small bowl of mixed berries |
| Dinner | Chicken stir-fry with broccoli, bell peppers, and brown rice |
Day 13: Yoghourt Delights And Lean Meat Marvels
| Meal | Food |
| Breakfast | Greek yogurt with granola and sliced peaches |
| Am Bites | A small handful of almonds |
| Lunch | Lentil and vegetable stew with a side of whole grain bread |
| Pm Bites | A slice of cantaloupe |
| Dinner | Baked trout with a side of mashed sweet potatoes and green beans |
Day 14: Smoothie Sensations And Nutrient-Rich Dinners
| Meal | Food |
| Breakfast | Berry and spinach smoothie with flax seeds and oat milk |
| Am Bites | A small banana |
| Lunch | Chicken and avocado salad with mixed greens and vinaigrette |
| Pm Bites | A handful of sunflower seeds |
| Dinner | Eggplant parmesan with a side of whole wheat spaghetti |
Day 15: Savory Soup Saturday
You will start your 3rd week of the 21 day fatty liver diet plan by the following diet.
| Meal | Food |
| Breakfast | Whole grain toast topped with avocado and poached eggs, served with a side of mixed berries |
| Am Bites | A small bowl of homemade vegetable broth |
| Lunch | Butternut squash soup served with a side salad of mixed greens, sliced almonds, and a vinaigrette dressing |
| Pm Bites | A small apple. You can use almond butter for doping as well. |
| Dinner | Eat chicken noodle soup. The ingredients to make it include whole wheat pasta, carrots, celery, and onions. |
Day 16: Marvellous Mexican Monday
| Meal | Food |
| Breakfast | Scrambled eggs with black beans, avocado, and salsa wrapped in a whole wheat tortilla |
| Am Bites | A small bowl of guacamole with sliced cucumbers and bell peppers |
| Lunch | Quinoa salad with corn, black beans, tomatoes, avocado, and a lime-cilantro dressing |
| Pm Bites | A handful of tortilla chips with pico de gallo |
| Dinner | Grilled fish tacos with cabbage slaw and a side of brown rice |
Day 17: Italian Indulgence Tuesday
| Meal | Food |
| Breakfast | Start your morning by Ricotta and spinach stuffed whole grain crepes. Add fresh fruit in this meal as well. |
| Am Bites | A small bunch of grapes |
| Lunch | Minestrone + whole grain garlic bread |
| Pm Bites | A piece of string cheese |
| Dinner | Baked chicken parmesan with zucchini noodles and marinara sauce |
Day 18: Wok Wonders Wednesday
| Meal | Food |
| Breakfast | Start your morning by Tofu scramble with onions + peppers + spinach. Serve it with whole grain toast to complete your breakfast. |
| Am Bites | A small bowl of edamame with sea salt |
| Lunch | Shrimp and vegetable stir-fry with brown rice |
| Pm Bites | A mandarin orange |
| Dinner | Chicken and broccoli with garlic sauce, served over quinoa |
Day 19: Nostalgic Nourishment Thursday
| Meal | Food |
| Breakfast | Start your morning by green yoghourt. Mix it with berries and sprinkle granola on it. |
| Am Bites | A handful of mixed nuts |
| Lunch | Avocado and turkey sandwich on whole grain bread with a side of carrot sticks |
| Pm Bites | A small apple |
| Dinner | Lemon-garlic baked cod with a side of roasted sweet potatoes and green beans |
Day 20: Fantastic Fish Friday
| Meal | Food |
| Breakfast | Smoked salmon on a whole grain bagel with light cream cheese, capers, and sliced red onions |
| Am Bites | A small bowl of mixed fruit |
| Lunch | Tuna salad over mixed greens with a vinaigrette dressing |
| Pm Bites | A small handful of walnuts |
| Dinner | Grilled mackerel with a side of farro salad and steamed asparagus |
Day 21: Sunday Slow Cooker Specials
| Meal | Food |
| Breakfast | Overnight oats with chia seeds, almond milk, and fresh mango |
| Am Bites | A pear |
| Lunch | Start your lunch by lentil soup with carrots + celery + tomatoes. Server this lunch whole grain rolls |
| Pm Bites | A small bowl of cherry tomatoes |
| Dinner | Your last dinner in this plan would be slow cooked beef and vegetable stew. Add mashed cauliflower in it as well. |
Final Words
That was your 21-day fatty liver diet plan. Following this diet plan for three weeks will definitely help improve your health. Although it may be difficult to start with, you will start feeling noticeable changes after a few days of this diet.
Moreover, don’t forget to take medicines as well. Keep taking the prescribed medications according to the instructions of your doctor. This diet plan will help you achieve a faster recovery alongside those medications; otherwise, it might not be very effective.
