Your 7-Day Liver Reset: A Meal Plan to Reduce Bloating & Feel Lighter

The liver is a vital organ that has several functions including metabolism, immune, digestive, detoxification, and vitamin storage.

As we age, liver structure and function gradually change, increasing the risk of disease and the rate of mortality.

Because of this, additional attention must be given to the liver to maintain the functions of the above areas, which be achieved through a healthy diet.

In this article, we discuss the 7-day liver cleanse diet for women. We cover why your liver needs support, foods that nourish the liver, foods to avoid, and how to adjust for hormonal imbalances.

Why Your Liver Needs Support — Especially After 40

The liver needs support after the age of 40 as its structure and function alter with age. Studies show that the volume and blood flow of the liver decreases with age by 20–40%. This can be exacerbated by processed food containing saturated fats, and sugar which can lead to inflammation, fibrosis, and a build-up of fat, preventing non-alcoholic fatty liver disease (NAFLD) and liver damage.

Meanwhile, further studies show that deficiencies of vitamins A, D, E, and K are commonly found in common in chronic liver disease. This can lead to symptoms such as jaundice, abdominal pain, swelling, and fatigue.

To combat this, nutrient-dense whole foods include fatty fish, whole grains, fruits, vegetables, nuts, and seeds. This is because they contain several vitamins, minerals, and antioxidants which support liver health.

7 Day Liver Cleanse Diet for Women

The following 7-day liver cleanses diet contains four meals per day consisting of nutrient-dense whole food. Each meal is loaded with liver-cleansing vitamins and minerals.

The following meal plans are based on a 1,425.25 kcal daily allowance. The table below lists the breakdown of calories and macronutrients across all meals.

Each in the meal plan will also list the serving size and calories for each ingredient.

Day 1

Breakfast – Lemon Ginger Quinoa Bowl with Berries (400 kcal)

• ½ cup cooked quinoa (111 kcal)
• ¾ cup unsweetened almond milk (30 kcal)
• ½ cup mixed blueberries & blackberries (35 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1 tsp grated fresh ginger (2 kcal)
• 1 tsp raw honey (21 kcal)
• 1 boiled egg on the side (70 kcal)
• 1 tsp chia seeds (58 kcal)
• Squeeze of lemon juice + lemon zest (2 kcal)
• 1 tsp coconut oil stirred in (34 kcal)

Liver Support: Quinoa, lemon, ginger, and flaxseed all help detox pathways, reduce inflammation, and support bile flow.

Lunch – Liver-Cleansing Rainbow Salad with Grilled Chicken (400 kcal)

• 3 oz grilled chicken breast (140 kcal)
• 2 cups mixed greens (10 kcal)
• ½ cup shredded red cabbage (14 kcal)
• ½ cup shredded carrots (25 kcal)
• ¼ avocado, sliced (60 kcal)
• 2 tbsp sauerkraut (5 kcal)
• 1 tbsp pumpkin seeds (50 kcal)
• 1 tbsp extra virgin olive oil + 1 tsp apple cider vinegar (96 kcal)

Liver Support: Cruciferous veggies, avocado, and fermented sauerkraut promote glutathione production, bile flow, and gut-liver detox.

Dinner – Steamed Cod with Broccoli, Sweet Potato & Turmeric Tahini Drizzle (400 kcal)

• 3 oz steamed cod (90 kcal)
• ½ medium baked sweet potato (50 kcal)
• ½ cup steamed broccoli (27 kcal)
• ¼ cup sautéed kale with garlic (36 kcal)
• 1 tbsp tahini (90 kcal)
• 1 tsp turmeric + black pepper (2 kcal)
• 1 tsp olive oil (45 kcal)
• Squeeze of lemon over veggies (2 kcal)
• Sprinkle of sesame seeds (10 kcal)

Liver Support: Cod is lean and clean, while cruciferous veg, turmeric, garlic, and lemon all activate detox enzymes and reduce liver stress.

Snack – Beet Berry Smoothie (245.25 kcal)

• ½ cup steamed then chilled beets (37 kcal)
• ½ banana (45 kcal)
• ½ cup blueberries (42 kcal)
• ¾ cup unsweetened almond milk (30 kcal)
• 1 tbsp hemp seeds (55 kcal)
• ½ scoop plant-based vanilla protein (36 kcal)

Liver Support: Beets, berries, and hemp seeds bring antioxidants and methylation support to help your liver neutralize toxins.

Day 2

Breakfast – Green Power Oats Bowl (400 kcal)

• ½ cup rolled oats, cooked with water (150 kcal)
• ½ small green apple, diced (25 kcal)
• 1 scoop plant-based vanilla protein (90 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• ½ tsp spirulina powder (5 kcal)
• 1 tsp almond butter (34 kcal)
• Sprinkle of cinnamon + splash of lemon juice (5 kcal)
• ¾ cup unsweetened almond milk (54 kcal)

Liver Support: Spirulina, green apple, lemon, and flaxseed support detox enzymes, reduce oxidative stress, and nourish your liver on a cellular level.

Lunch – Detox Chickpea & Roasted Veg Bowl (400 kcal)

• ½ cup roasted chickpeas (134 kcal)
• ½ cup roasted cauliflower (45 kcal)
• ½ cup chopped cucumber (8 kcal)
• ¼ cup grated beetroot (20 kcal)
• ¼ avocado (60 kcal)
• 2 tbsp parsley + mint mix (2 kcal)
• 1 tbsp tahini + lemon juice dressing (90 kcal)
• 1 tsp olive oil drizzle (41 kcal)

Liver Support: Beets, chickpeas, and parsley all promote bile flow, provide fiber, and bring natural antioxidants to help detox the liver.

Dinner – Herbed Turkey Wrap with Bitter Greens (400 kcal)

• 3 oz roasted turkey breast (120 kcal)
• 1 whole wheat wrap (140 kcal)
• ½ cup sautéed dandelion greens (20 kcal)
• ¼ cup steamed artichoke hearts (20 kcal)
• 2 thin tomato slices + red onion (10 kcal)
• 1 tbsp hummus spread (35 kcal)
• 1 tsp apple cider vinegar + olive oil drizzle (55 kcal)

Liver Support: Dandelion greens, artichoke, and apple cider vinegar are elite liver cleansers, working synergistically to aid digestion, flush toxins, and protect cells.

Snack – Cacao Chia Yogurt Bowl (245.25 kcal)

• ½ cup plain Greek yogurt (80 kcal)
• 1 tbsp chia seeds (58 kcal)
• ½ tsp raw cacao powder (6 kcal)
• ½ tsp turmeric + pinch of black pepper (3 kcal)
• ½ tsp raw honey (10 kcal)
• 1 tbsp crushed walnuts (45 kcal)
• ¼ cup chopped papaya (43.25 kcal)

Liver Support: Cacao, turmeric, papaya, and chia bring powerful antioxidants and enzymes that help detoxify the liver and reduce inflammation.

Day 3

Breakfast – Lemon Ginger Oats Bowl (400 kcal)

• ½ cup rolled oats, cooked in water (150 kcal)
• ¾ cup unsweetened almond milk (30 kcal)
• ½ medium green apple, diced (40 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1 tsp raw honey (21 kcal)
• ½ tsp grated fresh ginger + zest of ½ lemon (5 kcal)
• 1 boiled egg on the side (70 kcal)
• Dash cinnamon (2 kcal)
• ½ tsp olive oil drizzle (45 kcal)

Liver Support: Flaxseed, lemon, ginger, and apple flush toxins, support bile flow, and reduce inflammation to give your liver that early boost.

Lunch – Beet + Greens Detox Bowl (400 kcal)

• 3 oz grilled turkey breast (120 kcal)
• ½ cup cooked quinoa (110 kcal)
• ½ cup steamed kale (17 kcal)
• ¼ cup grated raw beet (20 kcal)
• 2 tbsp chopped parsley + fresh lemon juice (5 kcal)
• ¼ avocado, sliced (60 kcal)
• 1 tsp extra virgin olive oil (45 kcal)
• ¼ cup cucumber, diced (10 kcal)
• Sprinkle of ground black pepper + pinch sea salt (3 kcal)

Liver Support: Beets, kale, parsley, and lemon detox —boosting glutathione, filtering toxins, and liver enzymes.

Dinner – Garlic-Lime Salmon Plate (400 kcal)

• 3 oz wild-caught salmon, grilled (180 kcal)
• ½ cup cooked brown rice (110 kcal)
• ½ cup steamed broccoli (15 kcal)
• ¼ cup sautéed red cabbage (15 kcal)
• 1 tsp olive oil (45 kcal)
• 1 tsp minced garlic + juice of ½ lime (5 kcal)
• Chopped cilantro + black pepper to taste (5 kcal)

Liver Support: Garlic, broccoli, red cabbage, and cilantro support your body’s detox pathways while salmon fuels cell repair with anti-inflammatory omega-3s.

Snack – Turmeric Berry Yogurt Cup (245.25 kcal)

• ¾ cup plain low-fat Greek yogurt (100 kcal)
• ½ cup blueberries (42 kcal)
• 1 tbsp chopped walnuts (45 kcal)
• ½ tsp turmeric + pinch black pepper (5 kcal)
• 1 tsp raw honey (21 kcal)
• Sprinkle of lemon zest (2 kcal)
• Few mint leaves (optional, ~5 kcal)

Liver Support: Turmeric, blueberries, mint, and yogurt work reduce inflammation, repair gut-liver balance, and deliver cleansing antioxidants.

Day 4

Breakfast – Lemon-Ginger Oats with Blueberries & Almonds (400 kcal)

• ½ cup rolled oats, cooked in water (150 kcal)
• 1 tsp grated fresh ginger (2 kcal)
• Juice of ½ lemon (4 kcal)
• ½ cup blueberries (42 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• 1 tbsp sliced almonds (50 kcal)
• ¾ cup unsweetened almond milk (30 kcal)
• ½ tsp cinnamon (3 kcal)
• 1 boiled egg on the side (82 kcal – lean protein)

Liver Support: Lemon, ginger, blueberries, flaxseed, and oats support detox enzymes, fight inflammation, and help bile flow.

Lunch – Turmeric Chicken Quinoa Bowl (400 kcal)

• 3 oz grilled chicken breast with turmeric & black pepper (140 kcal)
• ½ cup cooked quinoa (110 kcal)
• ½ cup steamed kale (17 kcal)
• ¼ cup shredded raw beetroot (18 kcal)
• 2 tbsp sauerkraut (10 kcal)
• 1 tsp olive oil (45 kcal)
• 1 tbsp pumpkin seeds (60 kcal)

Liver Support: Turmeric, beetroot, kale, and fermented sauerkraut enhance glutathione production, bile flow, and gut-liver connection.

Dinner – Garlic-Lemon Salmon & Roasted Veg Plate (400 kcal)

• 3 oz baked wild salmon with garlic & lemon (180 kcal)
• ½ cup roasted Brussels sprouts (35 kcal)
• ½ cup steamed broccoli (27 kcal)
• ¼ cup roasted sweet potato (45 kcal)
• 1 tsp olive oil (45 kcal)
• Fresh parsley and dill garnish

Liver Support: Cruciferous vegetables, garlic, and lemon aid detoxification enzymes and sulfur pathways.

Snack – Green Detox Smoothie (245.25 kcal)

• ¾ cup unsweetened coconut water (30 kcal)
• ½ frozen banana (45 kcal)
• ½ avocado (120 kcal)
• 1 cup spinach (7 kcal)
• 1 tbsp chia seeds (58 kcal)
• Juice of ½ lime
• Pinch of turmeric and black pepper

Liver Support: Avocado, spinach, lime, turmeric, and chia nourish liver tissue and reduce oxidative stress.

Day 5

Breakfast – Green Apple Chia Protein Bowl (400 kcal)

• ¾ cup plain nonfat Greek yogurt (100 kcal)
• 1 small green apple, chopped (80 kcal)
• 1 tbsp chia seeds (58 kcal)
• ½ tbsp almond butter (50 kcal)
• 1 tsp ground flaxseed (15 kcal)
• ½ tsp cinnamon (3 kcal)
• Juice of ¼ lemon (2 kcal)
• ½ scoop clean plant-based protein (92 kcal)

Liver Support: Apple pectin, chia, flax, lemon, and cinnamon support digestion, bile flow, and liver detox pathways.

Lunch – Lemon-Dill Quinoa & Veggie Bowl with Grilled Turkey (400 kcal)

• 3 oz grilled turkey breast (120 kcal)
• ½ cup cooked quinoa (110 kcal)
• ½ cup steamed broccoli (27 kcal)
• ¼ cup grated raw carrot (12 kcal
• 1 tbsp fresh dill, chopped (negligible kcal)
• 1 tsp extra virgin olive oil (45 kcal)
• Juice of ½ lemon (4 kcal)
• 2 tbsp red cabbage, shredded (10 kcal)
• Sprinkle of sesame seeds (12 kcal)

Liver Support: Broccoli, lemon, dill, cabbage, and quinoa offer sulfur compounds, antioxidants, and fiber to support liver detox enzymes.

Dinner – Baked Salmon with Garlic Kale & Beet Mash (400 kcal)

• 3 oz wild salmon (baked with garlic and herbs) (180 kcal)
• 1 cup steamed kale with 1 tsp olive oil (55 kcal)
• ½ cup mashed cooked beets (40 kcal)
• ¼ cup cooked sweet potato (45 kcal)
• 1 tsp apple cider vinegar (2 kcal)
• Fresh parsley garnish – (negligible kcal)
• Pinch of black pepper + turmeric – (negligible kcal)

Liver Support: Salmon, kale, beets, garlic, and ACV help reduce inflammation, support phase II detox, and improve liver enzyme activity.

Snack – Liver Glow Smoothie (245.25 kcal)

• 1 cup unsweetened coconut water (45 kcal)
• ½ frozen banana (45 kcal)
• ½ avocado (120 kcal)
• 1 cup baby spinach (7 kcal)
• 1 tbsp hemp seeds (58 kcal)
• Juice of ½ lime (3 kcal)
• ½ scoop plant protein (vanilla) (72 kcal)
• Fresh mint or ginger (optional) (negligible kcal)

Liver Support: Spinach, avocado, lime, hemp, and coconut water hydrate and provide antioxidants, glutathione precursors, and fiber for gentle liver support.

Day 6

Breakfast – Lemon-Ginger Oats with Berries & Hemp Seeds (400 kcal)

• ½ cup rolled oats, cooked in water (150 kcal)
• ¾ cup unsweetened almond milk (30 kcal)
• ½ cup blueberries (42 kcal)
• 1 tbsp hemp seeds (58 kcal)
• 1 tsp grated fresh ginger (negligible kcal)
• Zest & juice of ½ lemon (4 kcal)
• ½ scoop plant-based protein (92 kcal)
• Sprinkle of cinnamon (negligible kcal)

Liver Support: Lemon, ginger, berries, and hemp support detox enzymes, bile flow, and antioxidant defense.

Lunch – Turmeric Lentil Salad with Mixed Greens & Grilled Chicken

• 3 oz grilled chicken breast (120 kcal)
• ½ cup cooked lentils (115 kcal)
• 1 cup mixed greens (arugula, spinach, kale) (10 kcal)
• 2 tbsp chopped red onion (10 kcal)
• ½ cup cucumber slices (8 kcal)
• 1 tsp olive oil (45 kcal)
• Juice of ½ lemon (4 kcal)
• ¼ tsp turmeric + pinch black pepper (negligible kcal)

Liver Support: Lentils, leafy greens, turmeric, and lemon enhance detoxification, reduce inflammation, and aid toxin elimination.

Dinner – Garlic-Lime Salmon with Steamed Broccoli & Carrot Quinoa

• 3 oz wild salmon (180 kcal)
• ½ cup cooked quinoa with grated carrot (120 kcal)
• 1 cup steamed broccoli (30 kcal)
• 1 tsp flaxseed oil (45 kcal)
• Juice of ½ lime + minced garlic (10 kcal)
• Fresh parsley garnish (negligible kcal)

Liver Support: Salmon, broccoli, flaxseed oil, garlic, lime, and parsley provide key antioxidants, omega-3s, and sulfur compounds that promote liver health.

Snack – Beet-Berry Smoothie245

• ½ cup cooked beets (40 kcal)
• ½ banana (45 kcal)
• ½ cup mixed berries (35 kcal)
• 1 tbsp chia seeds (58 kcal)
• ½ scoop plant protein (67 kcal)
• ¾ cup water or unsweetened coconut water – optional (~0–20 kcal)

Liver Support: Beets, berries, bananas, and chia are rich in fiber, polyphenols, and betaine, all of which assist in liver detox and cellular repair.

Day 7

Breakfast: Avocado-Greens Protein Smoothie

• 1 cup unsweetened almond milk (30 kcal)
• ½ frozen banana (45 kcal)
• 1 scoop plant-based protein (110 kcal)
• ½ avocado (120 kcal)
• 1 tbsp ground flaxseeds (37 kcal)
• 1 cup baby spinach (10 kcal)
• 1 tsp spirulina powder (15 kcal)
• Juice of ½ lemon (4 kcal)
• Ice + water to blend (0 kcal)

Liver Support: Avocado, spinach, flax, lemon, and spirulina support glutathione production and natural detox enzyme pathways.

Lunch: Garlic-Lemon Grilled Chicken with Beet & Arugula Salad

• 4 oz grilled chicken breast (165 kcal)
• ½ cup cooked quinoa (110 kcal)
• ½ cup roasted beets (40 kcal)
• 1 cup arugula –(5 kcal)
• 1 tsp extra virgin olive oil (45 kcal)
• 1 tbsp chopped parsley (1 kcal)
• Juice of ½ lemon + grated garlic (4 kcal)

Liver Support: Beets, garlic, parsley, lemon, and arugula help purify the blood and support bile flow and liver enzyme activity.

Dinner: Turmeric Salmon with Broccoli & Sweet Potato Mash

• 3 oz wild salmon, baked with turmeric (180 kcal)
• 1 cup steamed broccoli (30 kcal)
• ½ medium sweet potato, mashed (90 kcal)
• 1 tsp olive oil (45 kcal)
• Sprinkle of black pepper + turmeric (5 kcal)
• Fresh dill (optional) (0 kcal)

Liver Support Highlight: Salmon, turmeric, broccoli, and sweet potatoes offer sulfur compounds, antioxidants, and fiber to support detoxification and inflammation reduction.

Snack: Berry-Chia Detox Pudding

• ½ cup mixed berries (35 kcal)
• 1 tbsp chia seeds (58 kcal)
• ½ scoop plant-based protein (70 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• 1 tsp raw honey (21 kcal)
• ¼ tsp cinnamon (3 kcal)
• ½ tsp grated ginger (2 kcal)

Liver Support: Berries, chia seeds, ginger, cinnamon, and honey help protect liver cells and reduce oxidative stress through polyphenols and omega-3s.

Foods That Nourish and Support the Liver

Several foods can help boost liver function, reduce oxidative stress, and reduce damage. Below, we list these foods to help you support liver health.

What to Avoid During a Liver Support Week

When it comes to cleansing the liver, eating nutrient-dense whole foods is just half of the equation. Below, we list foods that should be avoided to give your liver a complete detox during your 7-day liver cleanse diet.

Sugar, Alcohol, and Inflammatory Oils

Foods containing sugar, alcohol, and inflammatory oil should be avoided during the 7-day liver. Sugar

Excessive sugar intake can have unhealthy consequences for the liver. Simple sugars are shown to be the key drivers in steatosis (fat build-up), where excess carbohydrates are converted into fatty acids.

Alcohol is the leading cause of liver-associated disease, including fatty liver cirrhosis, and even death. Studies show that most alcohol liver damage occurs when alcohol is metabolized, producing harmful by-products that can cause inflammation and cell damage.

Meanwhile, sources show inflammatory oils such as omega-6 fatty acids can cause inflammation and liver damage when they are unbalanced with omega-3 fatty acids.

Processed Foods and Heavy Animal Fats

Processed foods and heavy animal fats should also be avoided during the 7-day liver cleanse diet.

Processed foods and heavy animal fats contain saturated and trans fats can contribute to fatty liver disease. Research shows that routine high-fat diets with an energy intake of 57% from fat result in fat build-up, harming the liver.

Common Toxins That Burden the Liver

The liver is responsible for detoxification, filtering blood, producing bile for digestion, and regulating blood sugar. However, certain toxins can burden the liver which can lead to potential damage.

Sources show that Antibiotics such as amoxicillin-clavulanate and nonsteroidal anti-inflammatory drugs (NSAIDs) including ibuprofen, naproxen, and diclofenac can cause liver damage when used in high dosages. Furthermore anti-cancer, antifungal, and arthritis drugs can also be problematic for the liver.

Meanwhile, herbal supplements containing aloe vera, black cohosh, cascara, chaparral, comfrey, ephedra, and kada contain the potential to cause toxic liver disease.

Adjustments for Women with Hormonal Imbalances

Women struggling with hormonal imbalances can change their liver-cleanse diet to meet their needs. Below we highlight the different types of adjustments for menopause, polycystic ovarian syndrome (PCOS), and thyroid issues.

Menopause and Estrogen Clearance

Menopause and estrogen clearance are important factors to consider during the liver-cleansing diet.

During menopause, estrogen declines, which leads to physical changes and menopause symptoms hot flashes, night sweats, impaired sleep, mood changes, increased appetite, and decreased bone density.

These hormonal are shown to alter fat storage, shifting it from the thighs to the abdomen. This can lead to metabolic dysfunction fatty liver disease, and an increase in severity after menopause.

Supporting liver function is essential during menopause by eating liver-supporting foods like those listed above. The liver-cleansing diet foundation of nutrient-dense whole foods can improve weight management, regulate insulin, reduce inflammation, and protect against oxidative stress.

Meanwhile, estrogen clearance is a process where the liver metabolizes and eliminates excess estrogen to maintain hormonal balance with progesterone. However, sources indicate that when estrogen becomes dominant it can lead to weight gain, mood swings, and increase the risk of cancer.

To combat this, fiber-rich foods should be prioritized as fiber is proven to bind to estrogen in the digestive tract, removing it from the body. We recommend adding fiber-rich such as fruits, vegetables, whole grains, nuts, and seeds to improve balance.

If You Have PCOS or Thyroid Issues

PCOS and thyroid are common issues that should be accounted for when undergoing the liver-cleansing diet.

Studies show that PCOS is characterized by irregular menstruation, high androgen levels, and small cysts on the ovaries, caused by factors such as poor lifestyle, diet, and genetic disposition.

Women with PCOS experience abnormal insulin sensitivity, obesity, hair loss, mood swings, and infertility, and experience a greater risk of type 2 diabetes, cardiovascular disease, and cancer.

High fiber and protein-rich should be prioritized as fiber is shown to improve blood sugar control and insulin sensitivity. Meanwhile, protein can help improve satiety, which is great for weight loss and can improve PCOS by 5%. We recommend adding 25 g of protein and 7.5 grams of fiber to each meal.

Adjusting the liver-cleansing diet for thyroid issues. Studies show that the thyroid and nutrition are closely linked through the diet-gut-thyroid axis. The thyroid is an endocrine organ that secretes hormones that are used in all systems in the body.

Dietary factors and micronutrients are vital for thyroid hormone synthesis, metabolism, and function. Micronutrients iodine, selenium, iron, and vitamin D are excellent for supporting thyroid function.

Below is a short list of foods containing these micronutrients and their purpose in the thyroid.

When to Talk to a Healthcare Provider

The liver-cleansing diet is a non-invasive means of supporting the liver as it contains whole foods. This means it is safe to undergo without assistance.

However, if you are experiencing symptoms related to menopause, PCOS, or thyroid which are raising concern, speak to a healthcare provider such as a doctor, dietitian, or nutritionist. They will be able to help you manage symptoms.

Recap: A Nourishing Reset for Liver and Hormones

The livers is vital for maintaining metabolism, immune, digestive detoxification, and vitamin storage. Because of this, we must provide support through quality nutrition.

Liver-Supporting Habits to Keep Beyond the Week

The liver-cleansing diet doesn’t need to be a one-and-done process, it can be the introduction to a way of eating which supports overall health. Beyond the week, we recommend incorporating some of your favorite meals and ingredients into your regular rotation to provide ongoing liver support.

What You Might Notice in Your Energy, Skin, and Digestion

During the week of your liver-cleanse diet, energy levels may be more consistent, with less fatigue and improve mental clarity. Skin complexion may appear cleared, with reduce puffiness or inflammation. Meanwhile, digestion will feel great with improve regularity, and less bloating.

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