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This liver-friendly meal plan is designed to reduce inflammation, detoxify the liver, and promote overall health. It focuses on antioxidant-rich foods, fiber, healthy fats, and lean proteins, while avoiding processed foods, sugars, and unhealthy fats.
Day 1
Breakfast
✅ Oatmeal with flaxseeds, walnuts, and a drizzle of honey
✅ Green tea (unsweetened)
Mid-Morning Snack
✅ A handful of almonds & blueberries
Lunch
✅ Grilled organic / wild salmon with lemon & garlic
✅ Steamed broccoli & quinoa
✅ Beetroot juice or lemon water
Afternoon Snack
✅ Greek yogurt with chia seeds & raspberries
Dinner
✅ Stir-fried tofu with spinach, bell peppers & ginger
✅ Brown rice
✅ Chamomile tea
Day 2
Breakfast
✅ Scrambled eggs with spinach & avocado
✅ Whole-grain toast
✅ Organic Lime-Infused Water
Mid-Morning Snack
✅ A handful of walnuts & a small apple
Lunch
✅ Grilled chicken breast with mixed greens & olive oil dressing
✅ Steamed asparagus & lentils
✅ Green tea
Afternoon Snack
✅ Carrot & cucumber sticks with hummus
Dinner
✅ Baked cod with turmeric & garlic
✅ Roasted sweet potatoes & steamed Brussels sprouts
✅ Beet juice or herbal tea
Day 3
Breakfast
✅ Smoothie: Spinach, banana, flaxseeds & almond milk
✅ Handful of Brazil nuts
Mid-Morning Snack
✅ A handful of pumpkin seeds & a tangerine
Lunch
✅ Grilled tofu with quinoa & steamed kale
✅ Lemon-ginger detox drink
Afternoon Snack
✅ Small handful of dark chocolate (85% cocoa) & almonds
Dinner
✅ Lentil soup with turmeric & black pepper
✅ Whole-grain crackers
✅ Chamomile tea
Day 4
Breakfast
✅ Chia seed pudding with berries & coconut milk
✅ Green tea
Mid-Morning Snack
✅ Cucumber slices with guacamole
Lunch
✅ Grilled turkey breast with brown rice & asparagus
✅ Beet juice
Afternoon Snack
✅ A small handful of pecans & dates
Dinner
✅ Baked eggplant & zucchini with garlic & olive oil
✅ Quinoa salad with lemon dressing
✅ Herbal tea
Day 5
Breakfast
✅ Scrambled eggs with turmeric & mushrooms
✅ Whole-grain toast
✅ Lemon water
Mid-Morning Snack
✅ Sunflower seeds & an orange
Lunch
✅ Baked organic salmon with avocado & quinoa
✅ Steamed broccoli
✅ Green tea
Afternoon Snack
✅ Homemade hummus with carrot sticks
Dinner
✅ Grilled tofu with stir-fried bell peppers & bok choy
✅ Brown rice
✅ Beet juice
Day 6
Breakfast
✅ Smoothie: Blueberries, chia seeds, almond milk & flaxseeds
✅ Handful of walnuts
Mid-Morning Snack
✅ Coconut yogurt with cinnamon & honey
Lunch
✅ Grilled chicken with arugula, walnuts & pomegranate seeds
✅ Quinoa with lemon dressing
✅ Green tea
Afternoon Snack
✅ A handful of pumpkin seeds & apple slices
Dinner
✅ Lentil stew with spinach & turmeric
✅ Whole-grain crackers
✅ Chamomile tea
Day 7
Breakfast
✅ Chia pudding with flaxseeds, banana & walnuts
✅ Lemon water
Mid-Morning Snack
✅ A handful of almonds & dark chocolate
Lunch
✅ Baked cod with garlic, ginger & steamed vegetables
✅ Brown rice
✅ Beet juice
Afternoon Snack
✅ Greek yogurt with chia seeds & honey
Dinner
✅ Stir-fried tofu with garlic, ginger & bok choy
✅ Quinoa with turmeric
✅ Herbal tea
Additional Tips to Lower ALT
✅ Hydration: Drink plenty of water, green tea, and herbal teas (e.g., dandelion root tea).
✅ Exercise: Regular physical activity (walking, yoga, swimming) helps reduce liver fat & ALT levels.
✅ Sleep Well: Quality sleep is essential for liver detoxification.
✅ Avoid Alcohol & Processed Foods: They contribute to liver inflammation.
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