Certainly. I’ll add this detailed format to the original article. Here’s the updated version with ingredient lists and preparation instructions for each meal:
The liver is one of the most important organs in our body, playing a crucial role in detoxification and metabolism.
A specific diet can help support and stimulate its natural functions. Here’s a 7-day program designed to promote liver health, with nutritious and balanced meals.
Day 1 – A Fruit Explosion to Wake Up Your Liver
Breakfast: Green Detox Smoothie
Ingredients:
- 1 cup spinach
- 1/2 cucumber
- 1/2 lemon, juiced
- 1 green apple
- 1-inch piece of ginger
- 1 tsp spirulina
- 1 cup water
Preparation:
Wash all produce. Core the apple and chop into chunks. Peel the ginger. Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy immediately.
Lunch: Quinoa Herb Salad
- 1 cup cooked quinoa
- 1/4 cup fresh herbs (parsley, mint, cilantro), chopped
- 1/2 cup chickpeas, drained and rinsed
- 1/2 cup cherry tomatoes, halved
- 2 tbsp pumpkin seeds
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Preparation:
In a large bowl, mix cooked quinoa with herbs, chickpeas, and cherry tomatoes. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine. Top with pumpkin seeds before serving.
Dinner: Grilled Salmon with Sweet Potato Puree and Steamed Broccoli
- 4 oz salmon fillet
- 1 medium sweet potato
- 1 cup broccoli florets
- 1 tbsp extra virgin olive oil
- Salt and pepper to taste
- Lemon wedge for serving
Preparation:
Preheat grill or oven to 400°F (200°C). Season salmon with salt and pepper. Peel and chop sweet potato, boil until tender, then mash with a fork. Steam broccoli until crisp-tender. Grill or bake salmon for about 12-15 minutes. Plate the sweet potato puree, add the salmon and broccoli. Drizzle with olive oil and serve with a lemon wedge.
Day 2 – The Power of Green Vegetables
Breakfast: Oatmeal with Blueberries and Almonds
- 1/2 cup rolled oats
- 1 cup water
- 1/4 cup fresh blueberries
- 1 tbsp sliced almonds
- 1 tsp raw honey
Preparation:
Cook oats with water according to package instructions. Top with blueberries, almonds, and drizzle with honey.
Lunch: Grilled Vegetable Wrap
- 1 buckwheat tortilla
- 1/4 eggplant, sliced
- 1/4 zucchini, sliced
- 1/4 bell pepper, sliced
- 2 tbsp Greek yogurt
- 1 tbsp fresh herbs (dill, mint), chopped
- Salt and pepper to taste
Preparation:
Grill vegetables until tender. Mix Greek yogurt with herbs, salt, and pepper. Spread the yogurt mixture on the tortilla, add grilled vegetables, and wrap.
Dinner: Red Lentil Soup with Turmeric and Ginger
- 1/2 cup red lentils
- 2 cups vegetable broth
- 1/2 tsp turmeric
- 1/2 inch ginger, grated
- 1 cup fresh spinach
- 1 tbsp pumpkin seeds
Preparation:
Cook lentils in broth with turmeric and ginger until tender. Blend until smooth. Stir in spinach until wilted. Serve topped with pumpkin seeds.
Day 3 – The Balance of Plant-Based Proteins
Breakfast: Banana Spinach Smoothie Bowl
- 1 frozen banana
- 1 cup spinach
- 1/2 cup almond milk
- 1 tbsp chia seeds
- 1 tbsp shredded coconut
- 1 tbsp goji berries
Preparation:
Blend banana, spinach, and almond milk until smooth. Pour into a bowl and top with chia seeds, coconut, and goji berries.
Lunch: Tofu Buddha Bowl
- 3 oz firm tofu, cubed
- 1/2 cup cooked quinoa
- 1/4 avocado, sliced
- 1/4 cup red cabbage, shredded
- 1/4 cup grated carrots
- 1 tbsp tahini
- 1 tsp lemon juice
Preparation:
Grill or bake tofu until crispy. Arrange tofu, quinoa, avocado, cabbage, and carrots in a bowl. Mix tahini with lemon juice and drizzle over the bowl.
Dinner: Chickpea and Vegetable Curry
- 1/2 cup chickpeas
- 1 cup mixed vegetables (cauliflower, carrots, peas)
- 1/4 cup coconut milk
- 1 tsp curry powder
- 1/4 tsp turmeric
- 1/2 cup cooked brown rice
Preparation:
Simmer chickpeas and vegetables in coconut milk with curry powder and turmeric until tender. Serve over brown rice.
Day 4 – Juice Detox Day
Breakfast: Green Detox Juice
- 2 celery stalks
- 1/2 cucumber
- 1 green apple
- 1/2 lemon
- Handful of parsley
Preparation:
Wash all produce. Run all ingredients through a juicer. Stir and enjoy immediately.
Lunch: Red Power Smoothie
- 1 small beet
- 1 carrot
- 1 apple
- 1/2 inch ginger
- 1/2 lemon, juiced
- 1 tsp maca powder
Preparation:
Wash and chop all produce. Blend all ingredients until smooth. Add water if needed for desired consistency.
Dinner: Cold Cucumber Avocado Soup
- 1 cucumber
- 1/2 avocado
- 1/4 cup water
- 1 tbsp lemon juice
- 1 tbsp hemp seeds
- 1 tsp flaxseed oil
Preparation:
Blend cucumber, avocado, water, and lemon juice until smooth. Chill for at least 30 minutes. Serve topped with hemp seeds and a drizzle of flaxseed oil.
Day 5 – Omega-3 Day
Breakfast: Chia Seed Pudding
- 2 tbsp chia seeds
- 1/2 cup almond milk
- 1/4 cup fresh raspberries
- 1 tsp almond butter
Preparation:
Mix chia seeds with almond milk and refrigerate overnight. In the morning, top with raspberries and almond butter.
Lunch: Kale and Salmon Salad
- 2 cups kale, chopped
- 2 oz smoked salmon, flaked
- 1/2 orange, segmented
- 1 tbsp walnuts, chopped
- 1 tsp olive oil
Preparation:
Massage kale with olive oil. Add salmon, orange segments, and walnuts. Toss to combine.
Dinner: Steamed Cod with Cauliflower Puree
- 4 oz cod fillet
- 1 cup cauliflower florets
- 4 asparagus spears
- 1 tsp walnut oil
Preparation:
Steam cod and asparagus. Steam cauliflower, then blend until smooth. Serve cod over cauliflower puree with asparagus. Drizzle with walnut oil.
Day 6 – Flavor Balance
Breakfast: Avocado Toast
- 1 slice whole rye bread
- 1/4 avocado
- 1 tsp sesame seeds
- Pinch of red pepper flakes
- 1 cup green tea
Preparation:
Toast bread. Mash avocado and spread on toast. Sprinkle with sesame seeds and red pepper flakes. Serve with green tea.
Lunch: Warm Lentil Salad
- 1/2 cup cooked green lentils
- 1/4 cup fresh herbs (parsley, mint), chopped
- 1/2 small beet, roasted and diced
- 1 tbsp pecans, chopped
- 1 tsp mustard
- 1 tsp apple cider vinegar
- 1 tsp olive oil
Preparation:
Mix lentils with herbs, beets, and pecans. Whisk mustard, vinegar, and oil for dressing. Toss salad with dressing.
Dinner: Herb-Grilled Chicken with Sweet Potato
- 4 oz chicken breast
- 1 small sweet potato
- 1 cup green beans
- 1 clove garlic, minced
- 1 tbsp mixed herbs (rosemary, thyme)
- 1 tbsp raw sauerkraut
Preparation:
Rub chicken with herbs and grill. Roast sweet potato. Sauté green beans with garlic. Serve with a side of sauerkraut.
Day 7 – The Healthy Gourmet Finale
Breakfast: Buckwheat Pancakes with Pear
- 1/4 cup buckwheat flour
- 1/4 cup almond milk
- 1 egg
- 1/2 pear, sliced
- 1 tsp coconut oil
- 1 tsp maple syrup
- 1 cup turmeric latte
Preparation:
Mix flour, milk, and egg. Cook pancakes in coconut oil. Caramelize pear slices. Serve pancakes topped with pear and a drizzle of maple syrup. Enjoy with turmeric latte.
Lunch: Tuna Poke Bowl
- 2 oz sushi-grade tuna, cubed
- 1/2 cup cooked brown rice
- 1/4 cup edamame
- 1/4 cup pineapple, cubed
- 1/4 avocado, sliced
- 1 tsp sesame seeds
- 1 sheet nori, cut into strips
Preparation:
Marinate tuna in a mixture of soy sauce and sesame oil. Arrange rice, tuna, edamame, pineapple, and avocado in a bowl. Top with sesame seeds and nori strips.
Dinner: Ratatouille with Chickpea Patties
- 1 cup mixed vegetables (eggplant, zucchini, tomato), diced
- 1/2 cup chickpeas, mashed
- 1 tbsp flour
- 1 tsp herbs de Provence
- 1 cup mint and ginger tea
Preparation:
Simmer vegetables for ratatouille. Mix chickpeas with flour and herbs, form into patties and bake. Serve ratatouille with chickpea patties. Finish with mint and ginger tea.
Throughout this week, be sure to drink plenty of water (at least 8 cups a day) to promote toxin elimination. You can also add lemon juice to your morning water to stimulate liver function. Avoid alcohol, processed foods, and limit your caffeine intake during this detoxification period.
Remember that this diet is designed as a short-term cleanse to support your liver. For lasting results, adopt a balanced and varied diet rich in fruits, vegetables, lean proteins, and healthy fats in your daily life. Combined with regular physical activity, this approach will help you maintain a healthy liver in the long term.
