Hello gorgeous, and welcome to your three day liver reset!
I’m so glad you want to treat your body. This mini-meal plan limits sodium, added sugars, and chemicals while maximizing nutrients. These are my favorites of the actual recipes I used to take myself from almost total liver failure to my healthiest body yet. I hope you enjoy the food as much as I did (and still do)!
Day One.
Breakfast:
Half a lemon squeezed into water. Lemon water is both healing and refreshing.
Plain nonfat Greek yogurt with a drizzle of honey, blueberries, and nuts (whatever you have on hand). Here is the protein to get you going in the morning. The honey adds a touch of sweetness, the blueberries some antioxidants, and the nuts some healthy fats.
Smoothie: handful of kale, handful of spinach, one apple (cored), one banana, one lemon (peeled), and enough water to mix. Talk about a nutrient injection to your system!
Lunch:
Roasted sweet potato (cut crosswise into slices) topped with smashed avocado (or guacamole if you have that on hand) and crushed red pepper and minced onions.
Side salad of any greens, whatever veggies you have in your fridge, and a generous portion of shredded rotisserie chicken. Top with low sodium dressing (or a mixture of olive oil, vinegar, a little pepper, and a touch of minced garlic shaken up in a little Gladware container).
Apple cut into wedges and dipped into peanut butter powder mixed with water and sprinkled with chia seeds.
Dinner:
Turkey meatballs with Asian slaw with a beet salad.
Turkey Meatballs Recipe:
Combine 1 pound lean ground turkey, 1 egg, ½ teaspoon each onion powder, garlic powder, and dried oregano, ¼ teaspoon of pepper and 1 tablespoon of olive oil (more if needed). Roll into ball shapes and bake at 375 degrees for 15 minutes.
Asian Slaw Recipe:
Combine a bag of shredded cabbage or cole slaw mix with a delicious sauce of cloves of garlic, sesame oil, liquid aminos (better than soy sauce because lower sodium with some added protein), rice wine vinegar, and chili garlic paste. Notice I did not give many measurements there – it is because this is specific to your flavor profile! So take the Lego building approach to the sauce.
Start with 3 tablespoons sesame oil as a base with 2 or 3 cloves of garlic. Then add in some liquid aminos/soy sauce sparingly (it can taste salty QUICKLY). Next is a cup or so of rice wine vinegar (vinegar dilutes everything if it gets too salty or spicy!) and a spoonful of chili garlic sauce.
Easy Beet Salad:
Beets (you can find cooked ones in the refrigerated section of the grocery store. If they’re out, used canned beets), goat cheese, a drizzle of olive oil, and balsamic vinegar over greens (arugula is my favorite for this). An added bonus is a handful of walnuts.
Kind bar. Real food that hits your sweet tooth.
Day Two.
Breakfast:
Half a lemon squeezed into water.
Avocado with baked eggs. Cut an avocado in half, remove pit, and remove each well with an egg. Bake until egg is set. Sprinkle with pepper and crushed red pepper or favorite spice (everything bagel if you have it!) Wrap second half tightly with plastic wrap and save for tomorrow’s breakfast.
2 mandarins and handful of blueberries.
Lunch:
Leftover turkey meatballs with Asian slaw on romaine lettuce.
Frozen green beans, thawed, drizzled with olive oil and doused with vinegar. Salt, pepper, and crushed red pepper to taste.
Banana sliced and dipped into peanut butter powder mixed with water and sprinkled with chia seeds.
Dinner:
Salmon (fresh or frozen. If frozen, look for brand without seasoning to minimize sodium levels). Drizzle some tomatoes, green beans, and mushrooms (or whatever veggies you have in the fridge) with olive oil, a pinch of salt, a generous dollop of pepper, and a clove or two of garlic. Top with salmon filet, another drizzle of olive oil, pepper, and garlic. Bake at 425 degrees for 15 – 18 minutes.
Side of steamed green beans topped with olive oil and vinegar with a dusting of salt and pepper. You could also roast the green beans when you put the salmon in the oven!
Dessert: dark chocolate hummus with graham crackers. Yes, I hope you love dessert hummus as much as I do, because it is a gift to humanity.
Day Three.
Breakfast:
Half a lemon squeezed into water.
Avocado with a sliced hard-boiled egg, topped with crushed red pepper or everything but the bagel seasoning.
Apple cut into wedges (or banana cut into slices) and dipped into peanut butter powder mixed with water and sprinkled with chia seeds.
Lunch:
Protein bar (Quest makes my favorites. Clean protein with minimal sugar and lots of fiber.)
Beet salad: Beets, goat cheese, a drizzle of olive oil, and balsamic vinegar over greens. An added bonus is a handful of walnuts.
Smoothie: handful of kale, handful of spinach, one apple (cored), one banana, one lemon (peeled), and enough water to mix.
Dinner:
Roasted sweet potato topped with smashed avocado, crushed red pepper and minced onions.
Side salad of any greens, whatever veggies you have in your fridge, and a generous portion of shredded rotisserie chicken. Top with low sodium dressing or the one mentioned above.
A Quest Protein cookie. They are perfect for the sweet tooth, plus they have clean protein and fiber. I am pretty sure a unicorn makes them with fairy dust.
As you can see, this is a lot of food. The beauty of it is that it is filled with the nutrients that support liver health but also fill you up nicely. In other words, by feeding and cleansing your liver, you are setting yourself up for added weight loss.
If you are still hungry, snacks are unlimited of course when they are whole foods like those above. Extra Asian slaw? Put some rotisserie chicken on it, and you have a really filling and delicious snack. Another apple or banana to use up? That peanut butter powder and chia seeds will never be wasted. I also love nori (roasted seaweed), onion chips from Trader Joe’s, Quest protein chips with guac or salsa, and mandarins with berries (it’s a really pretty color combination, and remember that you eat with your eyes first).