Health & Fitness

21 Day Fatty Liver Diet Plan: Does It Help?

Are you struggling with fatty liver disease? If so, you’re not alone. This increasingly common condition affects millions of people worldwide and can lead to ...

by Kendra Reed

21 Day Fatty Liver Diet Plan: Does It Help?

Are you struggling with fatty liver disease? If so, you’re not alone. This increasingly common condition affects millions of people worldwide and can lead to serious health complications if left untreated. But there’s good news – making dietary changes can reverse fatty liver and restore your liver health. Enter the 21-day fatty liver diet plan – a targeted, short-term approach to jumpstart your recovery.

This specialized eating plan eliminates foods that strain your liver while flooding your body with nutrients that promote healing. By sticking to the 21 day fatty liver diet plan, you can expect to see improvements in as little as three weeks. Intrigued? Read on to learn the top foods to avoid, the diet plan details, and a sneak peek at the remarkable results you could achieve.

Top 5 Foods to Avoid in Fatty Liver Condition

Top 5 Foods to Avoid in Fatty Liver Condition

1. Added Sugars and Refined Carbs

These empty calorie sources do nothing for your health while spiking insulin levels and promoting fat accumulation in the liver. Say goodbye to sweets, sodas, white bread, pastries and other baked goods.

2. Alcohol  

Alcohol is highly taxing on the liver and a definite no-no for those with fatty liver disease. Even moderate drinking can worsen your condition, so embrace an alcohol-free lifestyle, at least temporarily.

3. Fried and Highly Processed Foods

Deep-fried foods like french fries, doughnuts, and fried meats contain excessive amounts of inflammatory omega-6 fatty acids that compound liver problems. Avoid these along with other highly processed, packaged snacks.

4. Red Meat  

While you don’t have to cut out meat entirely, minimize red meat intake. The saturated fat and ingredients used in preparation can further tax your liver.

5. Salt 

Too much salt causes water retention and elevates blood pressure, compounding liver issues. Limit processed, salty foods and don’t add extra salt when cooking.

Effective 21-Day Fatty Liver Diet Plan

Now that you know what to avoid, here’s what an effective 21 day fatty liver diet plan looks like:

Here is the exact 21 day fatty liver diet plan from the provided text:

Day 1

Breakfast consists of oatmeal sprinkled with walnuts and fresh fruit.

Snack: A small apple with a tablespoon of almond butter

Lunch: consists of grilled chicken salad topped with cucumber, cherry tomatoes, and mixed greens with a vinaigrette dressing.

Snack: A small bowl of mixed nuts and seeds 

Dinner : steamed broccoli and baked salmon served with quinoa on the side.

Day 2

Breakfast: Greek yogurt with sliced banana and a sprinkle of chia seeds

Snack: Carrot sticks with hummus

Lunch: Turkey and avocado wrap with whole grain tortilla and a side of mixed fruit

Snack: A small peach or nectarine

Dinner: Stir-fried tofu with bell peppers, snap peas, and brown rice  

Day 3

Breakfast: Smoothie with spinach, pineapple, banana, and flaxseed

Snack: A handful of dried apricots

Lunch: Quinoa salad with black beans, corn, avocado, lime, and cilantro

Snack: Cottage cheese with sliced cucumber

Dinner: Grilled shrimp with a side of roasted sweet potatoes and green beans

Day 4

Breakfast: Scrambled eggs with spinach, mushrooms, and whole-grain toast

Snack: A pear

Lunch: Lentil soup with a side of arugula salad

Snack: A small bowl of grapes

Dinner: Baked chicken breast with farro and roasted Brussels sprouts

Day 5

Breakfast: Chia pudding made with almond milk and topped with kiwi slices  

Snack: A small handful of raw almonds

Lunch: Sardine salad with mixed greens, olives, and feta cheese

Snack: Sliced bell peppers with guacamole

Dinner is marinara sauce with spaghetti squash paired with turkey meatballs.

Day 6

Breakfast: Overnight oats with raspberries and pumpkin seeds

Snack: An orange

Lunch: Chicken Caesar salad with yogurt dressing

Snack: A small banana

Dinner: Baked cod with barley and asparagus

Day 7

Breakfast: Protein smoothie with kale, blueberries, almond butter, protein powder

Snack: Cherries

Lunch: Chickpea vegetable curry with brown rice 

Snack: Apple

Dinner: Beef stir-fry with quinoa and mixed veggies

Day 8

Breakfast: Whole grain pancakes with strawberries and Greek yogurt

Snack: Pumpkin seeds

Lunch: Grilled veggie and hummus wrap

Snack: Kiwi

Dinner: Lemon garlic tilapia with couscous and zucchini

Day 9

Breakfast: Avocado toast with cottage cheese

Snack: Blueberries  

Lunch: Spinach goat cheese stuffed chicken with roasted carrots

Snack: Apple with peanut butter

Dinner: Vegetarian chili

Day 10

Breakfast: Quinoa breakfast bowl with almond milk, almonds, cranberries

Snack: Orange

Lunch: Tuna salad with greens and whole grain crackers

Snack: Olives

Dinner: Stuffed bell peppers with turkey, quinoa, veggies

Day 11

Breakfast: Banana almond butter protein smoothie 

Snack: Grapes

Lunch: Turkey avocado sandwich with side salad

Snack: Veggies with yogurt dip

Dinner: Grilled salmon with wild rice and sauteed spinach

Day 12

Breakfast: Mushroom spinach feta omelet with whole grain toast

Snack: Pear

Lunch: Quinoa roasted veggie salad with lemon-tahini dressing

Snack: Mixed berries

Dinner: Chicken broccoli stir-fry with brown rice

Day 13

Breakfast: Greek yogurt parfait with granola and peaches

Snack: Almonds

Lunch: Lentil veggie stew with whole-grain bread

Snack: Cantaloupe

Dinner: Baked trout with mashed sweet potatoes and green beans

Day 14

Breakfast: Berry spinach smoothie with flax and oat milk

Snack: Banana

Lunch: Chicken avocado salad 

Snack: Sunflower seeds

Dinner: Eggplant parmesan with whole wheat spaghetti

Day 15

Breakfast: Avocado toast with poached eggs and berries

Snack: Veggie broth

Lunch: Butternut squash soup with salad  

Snack: Apple with almond butter

Dinner: Chicken noodle soup

Day 16

Breakfast: Scrambled eggs, black beans, avocado, salsa wrap

Snack: Guacamole with veggies

Lunch: Quinoa salad with corn, black beans, avocado, lime dressing

Snack: Tortilla chips with pico de gallo

Dinner: Grilled fish tacos with cabbage slaw and brown rice

Day 17

Breakfast: Ricotta spinach stuffed crepes with fruit

Snack: Grapes

Lunch: Minestrone with whole-grain garlic bread

Snack: String cheese

Dinner: Baked chicken parmesan with zucchini noodles  

Day 18

Breakfast: Tofu scramble with veggies, whole grain toast

Snack: Edamame  

Lunch: Shrimp veggie stir-fry with brown rice

Snack: Mandarin orange

Dinner: Chicken broccoli garlic sauce with quinoa

Day 19

Breakfast: Greek yogurt with mixed berries and granola

Snack: Mixed nuts

Lunch: Avocado turkey sandwich with carrot sticks

Snack: Apple

Dinner: Lemon garlic baked cod with roasted sweet potatoes and green beans

Day 20

Breakfast: Smoked salmon bagel with cream cheese, capers, onions  

Snack: Mixed fruit

Lunch: Tuna salad over greens with vinaigrette

Snack: Walnuts

Dinner: Grilled mackerel with farro salad and asparagus

Day 21

Breakfast: Overnight oats with chia, almond milk, mango

Snack: Pear

Lunch: Slow cooker lentil veggie soup with whole grain rolls

Snack: Cherry tomatoes  

Dinner: Slow-cooked beef and veggie stew with mashed cauliflower


If you’re among the millions affected by fatty liver disease, implementing a 21 day fatty liver diet plan can be a game-changer. This short-term, highly structured regimen eliminates inflammatory, processed fare while providing ample nutrients to heal an overtaxed liver.  

Stick to the plan for just 21 days and you can expect reduced inflammation, better-regulated blood sugar, and potentially even some degree of weight loss to relieve fatty deposits around your liver. From there, you can slowly transition to a generalized anti-inflammatory way of eating to maintain your hard-won results.

Don’t let fatty liver disease continue compromising your health. Take charge with the 21 day fatty liver diet plan and start feeling like yourself again in just three short weeks. Your liver, and the rest of your body, will thank you!


  • Kendra Reed

    Dr. Kendra Reed is a dedicated general medicine physician with 7 years of clinical experience. After graduating from medical school, she completed her residency in internal medicine, developing a well-rounded skillset in diagnosing and treating a diverse range of conditions. Patients appreciate Dr. Reed's warm bedside manner and commitment to providing comprehensive, personalized care. In addition to her clinical work, she is actively involved in community outreach programs, educating the public on important health topics. Dr. Reed is known for her ability to establish trusting relationships with her patients and help them achieve their wellness goals.

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