7-Day Liver Support Meal Plan
7-Day Liver Support Meal Plan
A nutritious plant-based eating plan that focuses on low glycemic, anti-inflammatory foods and limits sugar, fat, and salt to help keep your liver functioning optimally.
Some foods and drinks can help protect the liver, while others can be harder for the liver to digest. This plan provides the best foods to support liver health including berries, cruciferous vegetables, legumes, nuts, green tea, and whole grains. This meal plan is for one person.
The following is a list of the recipes included in this plan.
Coconut Yogurt Chia Pudding
Tofu Scramble with Lentils & Spinach
Raspberry Pecan Warm Chia Pudding
Bell Peppers with Hummus
Kiwi Yogurt Parfait
Hummus & Veggies Snack Box
Edamame & Barley Spinach Salad
Raspberry Vanilla Protein Yogurt Parfait
Edamame Hummus & Veggies
Spiced Cauliflower Rice & Beans
Sautéed Spinach with Toasted Pecans
Baked Tofu & Cabbage with Peanut Ginger Sauce
Citrus, Edamame & Kale Salad
Pesto Barley & Tofu Bowl
Slow Cooker Kidney Bean & Barley Chili
The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.
*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com
#CornFree #GlutenFree #LowGlycemic #SugarFree
This program was created with the following key considerations:
Antioxidants
Antioxidants help protect the liver from injury by reducing inflammation and protecting the liver cells. Foods like grapefruit reduce oxidative stress, and blueberries and raspberries increase antioxidant capability in the liver and may also help slow the growth of cancerous liver cells. Nuts like almond butter, peanut butter, and pecans are included for unsaturated fatty acids, vitamin E, fiber, and antioxidants which prevent non-alcoholic fatty liver disease.
Anti-Inflammatory Foods
Green tea contains catechins which have anti-inflammatory effects, help lower the risk of non-alcoholic fatty liver disease, and may also help prevent liver cancer. Curcumin in turmeric may help prevent or reverse inflammation and reduce liver enzymes. Garlic powder is included as it may help reduce body weight and fat in people with fatty liver disease.
Cruciferous Vegetables
Indoles, including indole-3-Carbinol, is essential to liver support and can be found in cruciferous vegetables like broccoli, cabbage, cauliflower, and kale. These cruciferous vegetables are also a great source of fiber and phytochemicals and help prevent liver cancer.
Sugar-Free & Low Glycemic Index Foods
This plan is free of added sugars and uses low glycemic index foods which are beneficial for liver enzymes, insulin resistance, fasting blood glucose levels, and blood lipid panels. The plan is rich in fruits, vegetables, legumes, nuts, and whole grains and certain high-fiber foods like barley contain beta-glucans which are associated with a reduced risk of liver disease.
Protein & Healthy Fats
This plan limits saturated fat and salt which have been linked to liver disease. Instead, healthy protein options like beans, lentils, and soy are incorporated to help protect the liver by lowering triglyceride levels. The main oil in the plan is olive oil which helps reduce oxidative stress and improve liver function.
