Liver Reset · 21 days
The 21-day meal plan
Simple, nutrient-rich meals with antioxidants and fibre, repeated day after day. Follow the plan as outlined, and lean on the support group for daily guidance.
Days 1 to 10
Upon waking
- A gut-support supplement, first thing
- 250 ml lemon water with a pinch of sea salt
- Optional: 250 or 500 ml celery juice, depending on tolerance
Breakfast (08:30)
- 1 serving plant-based protein shake, prepared with water only
- Blended with ½ cup strawberries or blueberries (frozen works well)
- 1 scoop glycan supplement (can be added to any drink)
Lunch (12:00)
- Wild rocket salad with ½ avocado, tomato and onion
- If rocket alone is too strong, mix with spinach or other leafy greens
- Dressing: 1 Tbsp olive oil, juice of ¼–½ lemon or lime, sea salt to taste
Snack (15:00)
- 1 tsp chia or flaxseed (added to your salad, or chia mixed into water)
- Hummus with baby carrots — try our hummus without tahini
Dinner (18:00) — choose ONE for all ten days, no variation
Optional: a squeeze of lemon or lime.
Evening (optional)
1 serving of the protein shake if you are still hungry.
Additional snacks
- Celery sticks
- Cucumber (not after 17:00)
Days 11 to 21
Breakfast
- 1 serving plant-based protein shake with ½ cup frozen strawberries or blueberries, prepared with water only
- 1 scoop glycan supplement
Lunch
- Wild rocket and spinach salad with avocado, tomato, red onion and ½ cup chickpeas
- Optional: a sprinkle of hemp or pumpkin seeds
- Or, if you eat animal protein: the rocket salad with baked chicken breast
- Olive oil and lemon dressing
Snack
- Hummus with baby carrots or cucumber slices; seeds on the side or on your salad
Dinner (17:30–18:00) — choose one
- Baked sweet potato served with grilled portobello mushrooms, OR
- Lentil patties (made with lentils and herbs), OR
- A side of steamed greens such as kale, spinach or broccoli
- If you eat animal protein: baked salmon, shrimp or grilled chicken with baked sweet potato
Evening (optional)
1 serving of the protein shake if needed.
Supplement timing at a glance
| When | Days 1–7 | Days 8–10 | Days 11–21 |
|---|---|---|---|
| On waking | Gut-support supplement | Gut-support supplement | Gut-support supplement |
| Breakfast | Glycan supplement · herbal capsules | Glycan supplement · herbal capsules | Glycan supplement |
| Late morning | Herbal capsules | — | Herbal capsules |
| Mid-afternoon | Herbal capsules | — | — |
| 17:00 | Glycan supplement · herbal capsules | Glycan supplement · herbal capsules | Herbal capsules |
Timings are taken from the programme’s tracker. Always follow the product label or your guide’s instructions. [PLACEHOLDER: confirm exact supplement schedule — source ebook and tracker differ slightly]
Hydration
- Water: at least 2–2.5 litres a day, spread evenly (about 500 ml at each check-point)
- Caffeine-free teas: 1–2 cups a day
- Optional morning celery juice counts towards your total
Caffeine-free teas
Morning / daytime: rooibos, ginger, peppermint, hibiscus.
Evening: chamomile, lemon balm, rooibos (lovely at any time).
Your daily tracker
The programme includes a simple 21-day tracker to tick off each step and note a daily check-in. [PLACEHOLDER: downloadable tracker link]