30-Day Liver Healthy Meal Plan
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
1 2 3 4 5 6
Breakfast: Greek Breakfast: Acai Bowl Breakfast: Huevos Breakfast: Chia Seed Breakfast: Breakfast Breakfast: Crustless
Yogurt Parfait Rancheros Pudding with Coconut Couscous with Fruit Quiche with
Lunch: Taco Tuesday Milk, Fresh Fruit, and Cauliflower
Lunch: Black Bean Salad Lunch: Quinoa & Black Almonds Lunch: Tomato &
with Corn Quesadilla Bean Salad Cucumber Salad Lunch:
Dinner: Tomato and Lunch: Veggie Wrap Sprouted Lentil Soup
Dinner: Skillet Turkey Zucchini Casserole Dinner: Sprouted Lentil
Meatballs and Lemon with Onions Kibbeh Dinner: Stuffed Dinner: Mexican Style Dinner: Brown Rice
Brown Rice Poblano Peppers Spaghetti Squash and Salmon Bowl
Snack: Carrot Sticks Snack: Fresh Berries
Snack: Apple Slices with Hummus Snack: Mixed Nuts Snack: Pear with Snack: Yogurt with
with Almond Butter Cottage Cheese Honey and Nuts
7 8 9 10 11 12 13
Breakfast: Whole Grain Breakfast: Breakfast: Breakfast Breakfast: French Breakfast: Liver Loving Breakfast: Oatmeal Breakfast: Breakfast
Toast with Avocado, Southwestern Smoothie Bowl Toast with Cinnamon Omelet with Fruit Wrap
Poached Eggs, and Breakfast Casserole
Tajín Seasoning Lunch: Chipper Lunch: Spinach and Lunch: Spinach and Lunch: Arepas with Lunch: Lemon Garlic
Lunch: Mediterranean Chicken Salad Mushroom Frittata Feta Stuffed Chicken Veggies Pasta
Lunch: Spinach & Farro Breast
Chickpea Salad Dinner: Baked Lemon Dinner: Tilapia with Dinner: Spicy Shrimp Dinner: Mediterranean
Dinner: Black Bean Herb Chicken Asparagus Dinner: Sweet Potato with Cauliflower Rice Baked Cod with
Dinner: Turkey & Soup and Black Bean Tacos Vegetables
Vegetable Stir-Fry Snack: Frozen Grapes Snack: Hard-Boiled Snack: Roasted
Snack: Edamame Eggs Snack: Roasted Chickpeas Snack: Apple and
Snack: Celery Sticks Pumpkin Seeds Brussels Sprouts
with Peanut Butter Delight
14 15 16 17 18 19 20
Breakfast: Greek Breakfast: Acai Bowl Breakfast: Huevos Breakfast: Chia Seed Breakfast: Breakfast Breakfast: Whole Grain Breakfast: Crustless
Yogurt Parfait Rancheros Pudding with Coconut Couscous with Fruit Toast with Avocado, Quiche with
Lunch: Avocado and Milk, Fresh Fruit, and Poached Eggs, and Cauliflower
Lunch: Crispy Apple Veggie Sandwich Lunch: Black Bean Almonds Lunch: Quinoa & Black Tajín Seasoning
and Spinach Salad with Corn Quesadilla Bean Salad Lunch: Arepas with
Dinner: Brown Rice Lunch: Taco Tuesday Lunch: Tomato & Veggies
Dinner: Lime Infused and Salmon Bowl Dinner: Skillet Turkey Salad Dinner: Sprouted Lentil Cucumber Salad
Tuna Salad Lettuce Meatballs and Lemon Kibbeh Dinner: Stuffed
Wrap Snack: Cucumber Brown Rice Dinner: Tomato and Dinner: Mexican Style Poblano Peppers
Slices with Lemon Zucchini Casserole Snack: Yogurt with Spaghetti Squash
Snack: Caprese Salad Juice Snack: Apple Slices with Onions Honey and Nuts Snack: Celery Sticks
on a Stick with Almond Butter Snack: Edamame with Peanut Butter
Snack: Mixed Nuts
21 22 23 24 25 26 27
Breakfast: Greek Breakfast: Breakfast Breakfast: French Breakfast: Oatmeal Breakfast: Breakfast Breakfast: Liver Loving Breakfast:
Yogurt Parfait Wrap Toast with Cinnamon with Fruit Smoothie Bowl Omelet Southwestern
Breakfast Casserole
Lunch: Avocado and Lunch: Sprouted Lentil Lunch: Veggie Wrap Lunch: Spinach and Lunch: Spinach & Lunch: Chipper
Veggie Sandwich Soup Mushroom Frittata Chickpea Salad Chicken Salad Lunch: Mediterranean
Dinner: Black Bean Farro
Dinner: Spicy Shrimp Dinner: Hamburger Soup Dinner: Tilapia with Dinner: Turkey & Dinner: Baked Lemon
with Cauliflower Rice with Side Salad Asparagus Vegetable Stir-Fry Herb Chicken Dinner: Brown Rice
Snack: Hard-Boiled and Salmon Bowl
Snack: Cucumber Snack: Caprese Salad Eggs Snack: Apple and Snack: Frozen Grapes Snack: Roasted
Slices with Lemon on a Stick Brussels Sprouts Chickpeas Snack: Roasted
Juice Delight Pumpkin Seeds
28 29 30
Breakfast: Acai Bowl Breakfast: Crustless Breakfast: Huevos
Quiche with Rancheros
Lunch: Lemon Garlic Cauliflower
Pasta Lunch: Crispy Apple
Lunch: Veggie Wrap and Spinach Salad
Dinner: Mediterranean
Baked Cod with Dinner: Grilled Chicken Dinner: Lime Infused
Vegetables with Salsa Verde and Tuna Salad Lettuce
Veggies Wrap
Snack: Fresh Berries
Snack: Yogurt with Snack: Mixed Nuts
Honey and Nuts
Copyright 2024 | All rights reserved American Liver Foundation (ALF) | ALF is solely responsible for this content.
PO Box 299 | West Orange, NJ 07052 1(800)465-4837 | Learn more at liverfoundation.org.
