1-Week Jump-Start to a Healthier Liver

The liver is the second largest organ in the body – and it’s a body part that we cannot live without. All blood leaving the intestines and stomach makes its way through this powerhouse. More than 500 vital body functions, including cleansing toxins from the blood, assisting digestion and metabolizing drugs, have been associated with this organ. No wonder maintaining a well-functioning liver is a key step to optimal health.

Eating high-fiber, plant-based foods can aid liver function. Think vegetables, especially dark green veggies like spinach and Brussels sprouts. And include fruits, beans, nuts, healthy oils and whole grains. Round out the menu with fish, such as salmon, and sustainable seafood choices. Savor this meal plan’s flavor-combos and textures as you wash it all down with green tea. 

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The recipes

Coconut Matcha Latte

This homemade latte skips the sugar and dairy that most store-bought lattes contain in favor of creamy coconut milk and the full-bodied flavor of matcha for a smooth, rich drink. Get the recipe here.

Shiitake Skillet Bake with Mushroom Gravy

Shiitake mushrooms contain beta-glucans that support immune health and healthy cell development. Roasting them gives the mushrooms a rich, meaty flavor in this hearty skillet bake. Get the recipe here.

Mediterranean Baked Salmon & Vegetables

Following a plant-based diet, such as the Mediterranean diet, that incorporates fish and healthy fats has been shown to be beneficial for people with fatty liver. Get the recipe here.

White Bean Bagna Cauda Dip with Crudités

Bagna cauda, or “hot bath” in Italian, is an olive oil and anchovy dip popular in northern Italy. We add white beans to the dip to boost protein and fiber. It’s typically served with a rainbow of vegetables, so choose your favorites. Get the recipe.

The Lumberjack: Toast with Sweet Potato, Egg & Avocado

Egg adds a protein boost while avocado acts as a healthy source of fats in this hearty toast recipe that is sure to please. Looking for a gluten-free option? We’ve got you covered! Get the recipe here.

Baby Spinach and Tomato Salad with Grilled Prawns

Experience the grilled smoky flavor of prawns on top a bed of light crunchy spinach and juicy cherry tomatoes on this light, delicious and satisfying salad. Get the recipe.

One-Pan Vegetable Frittata with Goat Cheese

With only 10 minutes of prep time, this one-pan frittata with cherry tomatoes, zucchini and goat cheese will be your new favorite breakfast. Get the recipe.

Brussels Sprouts & Black Rice Salad

Packed with dark green veggies and other liver-friendly ingredients, this salad can help you heal or fight fatty liver disease with every bite. Get the recipe here.

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This week’s menu

	Breakfast	Lunch	Dinner	Total Nutrients
Monday	1 serving Coconut Matcha Latte (make 1/4 of recipe); 1 serving The Lumberjack: Toast with Sweet Potato, Egg & Avocado (save leftovers)	1 serving Shiitake Skillet Bake with Mushroom Gravy (save leftovers; freeze 2 servings)	1 serving Mediterranean Baked Salmon & Vegetables (save leftovers)	Calories: 1,345 Fat: 87 g, Sat. Fat: 38 g, Carbs: 74.5 g, Fiber: 18 g, Sugars: 14 g, Protein: 63 g, Sodium: 1,491 mg, Cholesterol: 441 mg
Tuesday	2 servings One-Pan Vegetable Frittata with Goat Cheese (save leftovers; freeze 2 servings)	1 serving Mediterranean Baked Salmon & Vegetables (leftovers); 1 serving White Bean Bagna Cauda Dip with Crudités (save leftovers)	1 serving Shiitake Skillet Bake with Mushroom Gravy (leftovers)	Calories: 1,522, Fat: 79 g, Sat. Fat: 28 g, Carbs: 76.5 g, Fiber: 18 g, Sugars: 21 g, Protein: 89 g, Sodium: 1,798 mg, Cholesterol: 1,007 mg
Wednesday	1 serving The Lumberjack: Toast with Sweet Potato, Egg & Avocado (leftovers)	2 servings Baby Spinach and Tomato Salad with Grilled Prawns (save leftovers)	1 serving Mediterranean Baked Salmon & Vegetables (leftovers); 1 serving White Bean Bagna Cauda Dip with Crudités (leftovers)	Calories: 1,406, Fat: 61 g, Sat. Fat: 15 g, Carbs: 68 g, Fiber: 21 g, Sugars: 31 g, Protein: 91 g, Sodium: 1,717 mg, Cholesterol: 646 mg
Thursday	1 serving Coconut Matcha Latte (make 1/4 of recipe); 2 servings One-Pan Vegetable Frittata with Goat Cheese (leftovers)	1 serving Mediterranean Baked Salmon & Vegetables (leftovers)	1 serving Brussels Sprouts & Black Rice Salad (save leftovers)	Calories: 1,774, Fat: 88 g, Sat. Fat: 35 g, Carbs: 75 g, Fiber: 15 g, Sugars: 27 g, Protein: 77 g, Sodium: 1,735 mg, Cholesterol: 824 mg
Friday	1 serving The Lumberjack: Toast with Sweet Potato, Egg & Avocado (make a second time, save leftovers)	2 servings Baby Spinach and Tomato Salad with Grilled Prawns (leftovers)	1 serving White Bean Bagna Cauda Dip with Crudités (leftovers); 1 serving Brussels Sprouts & Black Rice Salad (leftovers)	Calories: 1,390, Fat: 57 g, Sat. Fat: 12 g, Carbs: 104 g, Fiber: 27 g, Sugars: 38 g, Protein: 66 g, Sodium: 1,893 mg, Cholesterol: 574 mg
Saturday	1 serving Coconut Matcha Latte (make 1/4 of recipe); 1 serving The Lumberjack: Toast with Sweet Potato, Egg & Avocado (leftovers)	1 serving Shiitake Skillet Bake with Mushroom Gravy (leftovers); 1 serving White Bean Bagna Cauda Dip with Crudités (leftovers)	1 serving Brussels Sprouts & Black Rice Salad (leftovers)	Calories: 1,598, Fat: 86 g, Sat. Fat: 38 g, Carbs: 126.5 g, Fiber: 29 g, Sugars 21 g, Protein: 45 g, Sodium: 1,865 mg, Cholesterol: 373 mg
Sunday	1 serving Coconut Matcha Latte (make 1/4 of recipe); 2 servings One-Pan Vegetable Frittata with Goat Cheese (leftovers)	1 serving Brussels Sprouts & Black Rice Salad (leftovers)	1 serving Shiitake Skillet Bake with Mushroom Gravy (leftovers, thawed and heated)	Calories: 1,430, Fat: 89 g, Sat. Fat: 40 g, Carbs: 100.5 g, Fiber: 19 g, Sugars: 28 g, Protein: 59 g, Sodium: 1,817 mg, Cholesterol: 931 mg

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Shopping list

Download the shopping list and meal plan here.