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. Let’s start this journey toward a healthy life. Now take a look at some delicious and healthy foods with greater amounts of proteins. You can eat them for breakfast, lunch and dinner.
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 Colorful 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 | Today is the 21st day and you have been following a fatty liver diet plan. Now, you need to start with Avocado toast along with whole grain bread. Moreover, serve cottage cheese in it as well and enjoy. |
| Am Bites | Have a small bowl containing blueberries |
| Lunch | Eat stuffed chicken breast along with Spinach and goat cheese stuffed. For enhanced flavor, a side of roasted carrots is also recommended. |
| Pm Bites | Slice and apple and enjoy it with peanut butter |
| Dinner | Green chili served with beans + lentils + tomatoes and other vegetables |
Day 10: Asian Fusion Fiber Feast
| Meal | Food |
| Breakfast | Your breakfast bowl should contain quinoa + almond milk + sliced almonds and dried cranberries |
| Am Bites | A small juicy orange |
| Lunch | Tuna served with salad and mixed greens such as spinach and lettuce. Apply cherry tomatoes on this recipe. It is better suggested to serve along with whole grain crackers |
| Pm Bites | Spread 5 ml of olive oil |
| Dinner | Put spices such as bell peppers at the top of ground turkey, quinoa, and mixed vegetables |
Day 11: Power-Packed Breakfast And Lunch Duos
| Meal | Food |
| Breakfast | Serve Banana and coat it with an almond butter smoothie. This recipe serves the purpose of a scoop of protein powder |
| Am Bites | Eat a small bunch of grapes whether red, green, purple, black, and yellow. |
| Lunch | It is the 11th day and for lunch, you should eat Turkey and avocado club sandwich. Eat along with whole grain bread. Spread vegetables such as mixed greens i.e coriander or mint in it as well. |
| Pm Bites | Raw vegetables. You can also use dairy free yogurt with less fat. |
| Dinner | Grilled salmon and season it with salt and pepper. Now, enjoy the recipe with a side of wild rice and sautéed spinach |
Day 12: Antioxidant Adventure With Fruits And Veggies
| Meal | Food |
| Breakfast | Omelet and put mushrooms on it. Dress spinach, and feta cheese and serve this recipe with whole-grain toast |
| Am Bites | A pear |
| Lunch | Quinoa is a very tasty + roasted vegetable salad. For enhanced flavor, dress this recipe with a lemon-tahini |
| Pm Bites | A small bowl of mixed berries |
| Dinner | Fry the Chicken in a pan and serve with broccoli, bell peppers. For feeling fullness, eat brown rice as well. |
Day 13: Yogurt And Lean Meat
| Meal | Food |
| Breakfast | Greek yogurt with granola and sliced peaches |
| Am Bites | A small handful of almonds |
| Lunch | Eat lentils and vegetable stew. It is good to eat with a whole grain bread |
| Pm Bites | A slice of cantaloupe |
| Dinner | Baked trout in an oven and serve it with a side of mashed sweet potatoes. For delightful recipe dress the recipe with 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 has a lot of flavor. Serve along with mixed greens and vinaigrette |
| Pm Bites | A handful of sunflower seeds |
| Dinner | Eggplant parmesan is for dinner. Eat it with whole wheat spaghetti |
Day 15: Savory Soup Saturday
It is the beginning of the 3rd week of the 21 day fatty liver diet plan. For this week. Look at the following diet.
| Meal | Food |
| Breakfast | Whole grain toast which should be topped with avocado and poached eggs. Do not forget to add mixed berries with it. |
| Am Bites | A small bowl of homemade vegetable broth |
| Lunch | For lunch, it is a good idea to prepare Butternut squash soup. Served with dressing of side salad of mixed greens. For more protein, sliced almonds, and a vinaigrette dressing are suggested as well. |
| Pm Bites | A small apple in a bowl dressed with almond butter. |
| Dinner | Eat chicken noodle soup. Whole wheat pasta, carrots, celery, and onions should be ingredients while preparing this recipe. |
Day 16: Marvelous Mexican Monday
| Meal | Food |
| Breakfast | You should beat two eggs and fry it and dress it with black beans and avocado. Salsa should be wrapped in a whole wheat tortilla |
| Am Bites | Guacamole with sliced cucumbers and bell peppers, should be put in a small bowl. It contains proteins and nutrients. |
| Lunch | You should prepare the bow with Quinoa and Salad with corn. Black beans, tomatoes, avocado, and a lime-cilantro should be the ingredients. |
| Pm Bites | Tortilla chips served with pico de gallo |
| Dinner | Grilled fish tacos with cabbage slaw. Serve it with brown rice |
Day 17: Italian Indulgence Tuesday
| Meal | Food |
| Breakfast | For morning, eat Ricotta and Spinach. Stuffed whole grain crepes + fresh fruit such as peach or an apple 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 | Now it is the time for chicken parmesan. Bake it in oven 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 and apply sea salt. It is the best appetizer before lunch time. |
| Lunch | Shrimp and vegetable stir-fry with brown rice |
| Pm Bites | A mandarin orange |
| Dinner | Eat Chicken and dress it with broccoli garlic sauce. You can also serve with quinoa |
Day 19: Nostalgic Nourishment Thursday
| Meal | Food |
| Breakfast | Start your morning with greek yogurt. Mix it with berries with the help of whisk. Sprinkle granola on it as well. |
| Am Bites | A handful of mixed nuts |
| Lunch | Eat a turkey sandwich along with Avocado. Eat along with whole grain bread. Moreover you can also include carrot sticks for better digestion. |
| Pm Bites | A small apple |
| Dinner | For dinner, bring lemon and garlic. Now bake cod with these ingredients. Roast a sweet potato on the grill and serve its slices with green beans. |
Day 20: Fantastic Fish Friday
| Meal | Food |
| Breakfast | Prepare a smoked salmon on a whole grain bagel. Dress it with cream cheese, capers, and sliced red onions |
| Am Bites | A small bowl of mixed fruit |
| Lunch | Prepare Tuna salad with mayonnaise, diced celery and onions. Now serve them with mixed greens along with vinaigrette dressing |
| Pm Bites | A small handful of walnuts |
| Dinner | Make a grilled mackerel on the kiln. Spread farro salad and steamed asparagus over it and enjoy. |
Day 21: Sunday Slow Cooker Specials
| Meal | Food |
| Breakfast | It is the time to eat oats with chia seeds, almond milk, and fresh mango |
| Am Bites | A pear |
| Lunch | Start your lunch by lentil soup with carrots + celery + tomatoes. |
| 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.
