This 3-6-9 Liver Cleanse Meal Plan for all 9 days of the cleanse is based on the dietary plan associated with Dr. Alejandro Junger, a medical doctor and author of the book “Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself.”
The 3-6-9 cleanse is part of his broader “Clean Program” and focuses on improving overall health and supporting the liver’s natural detoxification processes.
While specific food recommendations may vary depending on the version of the program and individual needs, here you will find a General Guideline as well as an outline of each day with example foods.
General Guidelines
Phase 1: Days 1-3 (3 Days)
Liquid Meals
Start with a liquid meal replacement for breakfast and lunch.
This typically includes a smoothie made with a protein source (such as plant-based protein powder or hemp seeds), greens (like spinach or kale), and healthy fats (like avocado or coconut oil).
Solid Dinner
For dinner, you can have a solid meal that includes lean protein (such as fish or tofu), non-starchy vegetables (like broccoli or asparagus), and a small portion of healthy fats.
Snacks
You can snack on raw vegetables, like carrot sticks or cucumber slices, and have a small serving of nuts or seeds.
Herbal Tea
Drink herbal teas and plenty of water throughout the day.
Phase 2: Days 4-6 (3 Days)
Liquid Meals
Continue with the liquid meal replacement for breakfast and lunch.
Solid Dinner
Dinner remains similar to Phase 1, consisting of lean protein, non-starchy vegetables, and healthy fats.
Snacks
Continue snacking on raw vegetables and nuts or seeds.
Herbal Tea
Maintain your intake of herbal teas and water.
Supplements
Add liver-supporting supplements in this phase (outlined below).
LivPure supplements are recommended if the goal of the cleanse is weight loss.
Phase 3: Days 7-9 (3 Days)
Transition
Gradually transition back to whole foods.
You can have a smoothie for breakfast, a solid meal for lunch, and a solid meal for dinner.
Foods
Focus on whole, unprocessed foods, including lean protein, vegetables, fruits, nuts, seeds, and healthy fats.
Avoid processed foods, sugar, dairy, and gluten during this phase.
Herbal Tea
Continue to drink herbal teas and water.
It’s important to remember that the 3-6-9 Liver Cleanse is a short-term program and should not be used as a long-term dietary plan.
It’s also recommended to consult with a healthcare professional before starting any cleanse or significant dietary changes, especially if you have underlying health conditions or are taking medications.
Note: Throughout the length of the cleanse, you can support liver detox and function with specific liver-supporting supplements.
Individuals may have different experiences with this cleanse, and its effectiveness can vary from person to person.
Some people may find it beneficial for jumpstarting a healthier eating plan, while others may prefer more sustainable and balanced dietary approaches for liver health.
3-6-9 Liver Cleanse Meal Plan – Phase 1
Here’s a sample 3-day meal plan for Phase 1 of the 3-6-9 Liver Cleanse, which focuses on liquid meals for breakfast and lunch and a solid dinner.
Please note that you can customize the ingredients and portion sizes based on your dietary preferences and caloric needs.
Day 1
Breakfast (Liquid Meal):
Green Smoothie: Spinach, kale, banana, plant-based protein powder, almond milk, chia seeds. Blend all ingredients until smooth.
Lunch (Liquid Meal):
Protein-Packed Smoothie: Mixed berries, plant-based protein powder, spinach, almond milk, flaxseeds. Blend all ingredients until smooth.
Dinner (Solid Meal):
Grilled Salmon with Lemon and Herbs: Drizzle salmon with olive oil, lemon juice, and fresh herbs before grilling.
Serve with a side of steamed broccoli and quinoa.
Snacks:
Raw carrot sticks with hummus.
A small handful of almonds or walnuts.
Day 2
Breakfast (Liquid Meal):
Tropical Smoothie: Pineapple, mango, plant-based protein powder, coconut water, spinach. Blend all ingredients until smooth.
Lunch (Liquid Meal):
Creamy Avocado Smoothie: Avocado, cucumber, mint leaves, plant-based protein powder, almond milk. Blend all ingredients until smooth.
Dinner (Solid Meal):
Baked or Grilled Chicken Breast: Season the chicken with herbs and a squeeze of lemon.
Serve with a side of sautéed spinach and quinoa.
Snacks:
Sliced cucumber with guacamole.
A small serving of pumpkin seeds.
Day 3
Breakfast (Liquid Meal):
Berry Blast Smoothie: Mixed berries, plant-based protein powder, spinach, almond milk, and a tablespoon of chia seeds. Blend all ingredients until smooth.
Lunch (Liquid Meal):
Green Detox Smoothie: Cucumber, celery, parsley, ginger, plant-based protein powder, coconut water. Blend all ingredients until smooth.
Dinner (Solid Meal):
Grilled Tofu or Tempeh: Marinate tofu or tempeh in a flavorful sauce before grilling.
Serve with a side of steamed asparagus and brown rice.
Snacks:
Sliced bell peppers with a tahini dip.
A small handful of cashews or pistachios.
Notes:
Remember to stay hydrated throughout the day by drinking herbal teas and water.
This sample meal plan is just one example of what you can eat during Phase 1 of the 3-6-9 Liver Cleanse.
You can adjust the ingredients and portion sizes to meet your dietary preferences and nutritional needs while adhering to the principles of the cleanse.
If you have specific dietary restrictions or allergies, be sure to make suitable substitutions.
3-6-9 Liver Cleanse Meal Plan – Phase 2
During Phase 2 of the 3-6-9 Liver Cleanse, you continue with liquid meals for breakfast and lunch, followed by a solid dinner.
Phase 2 is very similar to Phase 1, with the addition of LivPure and other supplements that support liver health.
Here’s a sample 3-day meal plan for Phase 2 (Days 4-6).
Day 4
Breakfast (Liquid Meal):
Mixed Berry Smoothie: Mixed berries, plant-based protein powder, spinach, almond milk, chia seeds. Blend all ingredients until smooth.
Lunch (Liquid Meal):
Green Goddess Smoothie: Spinach, kale, banana, plant-based protein powder, coconut water, a tablespoon of flaxseeds. Blend all ingredients until smooth.
Dinner (Solid Meal):
Grilled Chicken or Tofu Salad: Grilled chicken breast or tofu, mixed greens, cherry tomatoes, cucumber, bell peppers, and a light vinaigrette dressing.
Snacks:
Sliced carrot sticks with hummus.
A small handful of almonds or walnuts.
Day 5
Breakfast (Liquid Meal):
Tropical Pineapple-Mango Smoothie: Pineapple, mango, plant-based protein powder, spinach, coconut water, and a tablespoon of chia seeds. Blend all ingredients until smooth.
Lunch (Liquid Meal):
Creamy Avocado-Cucumber Smoothie: Avocado, cucumber, mint leaves, plant-based protein powder, almond milk. Blend all ingredients until smooth.
Dinner (Solid Meal):
Baked or Grilled Salmon: Season the salmon with herbs and a squeeze of lemon.
Serve with a side of steamed broccoli and quinoa.
Snacks:
Sliced cucumber with guacamole.
A small serving of pumpkin seeds.
Day 6
Breakfast (Liquid Meal):
Berry Blast Smoothie: Mixed berries, plant-based protein powder, spinach, almond milk, and a tablespoon of flaxseeds. Blend all ingredients until smooth.
Lunch (Liquid Meal):
Green Detox Smoothie: Cucumber, celery, parsley, ginger, plant-based protein powder, coconut water. Blend all ingredients until smooth.
Dinner (Solid Meal):
Grilled Chicken or Tempeh with Asparagus: Marinate the chicken or tempeh in minced garlic and lemon slices before grilling.
Serve with a side of brown rice.
Snacks:
Sliced bell peppers with a tahini dip.
A small handful of cashews or pistachios.
Supplements:
Phase 2 of the 3-6-9 Liver Cleanse recommends taking supplements that support the detoxification of the liver.
There is no strict protocol for the supplementation in the 3-6-9 Liver Cleanse.
Possible supplements are described in the section following the meal plan.
Any supplements should be first reviewed with a healthcare provider.
Notes:
Remember to stay well-hydrated throughout the day by drinking herbal teas and water.
This sample meal plan aligns with the principles of Phase 2 of the 3-6-9 Liver Cleanse, which emphasizes liquid meals for breakfast and lunch and a solid dinner.
Adjust the plan as needed to meet your specific dietary restrictions or allergies.
3-6-9 Liver Cleanse Meal Plan – Phase 3
Phase 3 of the 3-6-9 Liver Cleanse is a transition phase where you gradually reintroduce solid foods into your diet.
Here’s a sample 3-day meal plan for Phase 3 (Days 7-9).
Day 7
Breakfast:
Green Smoothie: Spinach, kale, banana, plant-based protein powder, almond milk, a tablespoon of chia seeds. Blend all ingredients until smooth.
Lunch:
Grilled Chicken Salad: Grilled chicken breast, mixed greens, cherry tomatoes, cucumber, bell peppers, and a light vinaigrette dressing.
Dinner:
Baked Salmon with Quinoa and Steamed Broccoli: Season the salmon with herbs and a squeeze of lemon before baking.
Snacks:
Sliced cucumber with hummus.
A small handful of almonds or walnuts.
Day 8
Breakfast:
Berry and Spinach Smoothie Bowl: Mixed berries, spinach, plant-based protein powder, almond milk, topped with sliced banana, chia seeds, and a drizzle of honey.
Lunch:
Lentil and Vegetable Soup: Homemade or store-bought lentil soup with added chopped vegetables like carrots, celery, and spinach.
Dinner:
Grilled Tofu or Tempeh with Brown Rice and Sautéed Asparagus. Marinate the tofu or tempeh in a mix of honey and soy sauce before grilling.
Snacks:
Sliced bell peppers with a tahini dip.
A small serving of pumpkin seeds.
Day 9
Breakfast:
Greek Yogurt Parfait: Greek yogurt, mixed berries, a drizzle of honey, and a sprinkle of granola.
Lunch:
Mixed Bean Salad: A mix of cooked and canned beans (e.g., black beans, kidney beans, chickpeas), diced red onion, bell peppers, fresh cilantro, and a light vinaigrette dressing.
Dinner:
Grilled Shrimp with Quinoa and Steamed Asparagus. Season the shrimp with herbs and a squeeze of lemon before grilling.
Snacks:
Sliced carrot sticks with hummus.
A small handful of cashews or pistachios.
Notes:
During Phase 3, you’re reintroducing solid meals but still focusing on whole, unprocessed foods.
Ensure that you’re drinking enough water and herbal teas to stay hydrated.
Customize the ingredients and portion sizes based on your dietary preferences and nutritional needs.
This meal plan serves as an example of how you can structure your meals during this phase of the 3-6-9 Liver Cleanse.
Supplementation During 3-6-9 Cleanse
The number of supplements to be taken during the 3-6-9 Liver Cleanse can vary widely depending on individual preferences, dietary choices, and specific health needs.
Additionally, the official 3-6-9 Liver Cleanse by Dr. Alejandro Junger does not specify a fixed set of supplements, so participants often have flexibility in their choices.
In general, it’s advisable to take a minimal and targeted approach to supplements during a cleanse, focusing on those that can support your body’s detoxification processes and overall health.
It’s also essential to consult with a healthcare professional or a qualified nutritionist before starting any supplement regimen to ensure it’s appropriate for your individual needs.
Common Supplements for Liver Support
Here are some common supplements that individuals may consider during a cleanse like the 3-6-9 Liver Cleanse, but the exact number and types should be determined with the guidance of a healthcare provider:
- Plant-Based Protein Powder: This is often used to replace some meals, particularly breakfast and lunch during the liquid phases of the cleanse.
- Fiber Supplement: Some people include a fiber supplement to support regular bowel movements and detoxification.
- Probiotics: These can help maintain a healthy gut microbiome during the cleanse.
- Digestive Enzymes: Enzyme supplements may assist in digestion, especially if you experience digestive discomfort.
- Herbal Supplements: If desired, LivPure offers a convenient and powerful blend of supplements to support liver function.
- Multivitamins or Individual Vitamins: Depending on dietary restrictions during the cleanse, you may consider a multivitamin or specific vitamins and minerals.
- Omega-3 Fatty Acids: Omega-3 supplements can be included for overall health, especially if you’re consuming fewer solid foods.
- N-Acetyl Cysteine (NAC) and Alpha-Lipoic Acid (ALA): These antioxidants may support liver health and detoxification.
The key is not to overload your system with unnecessary supplements but rather to choose those that align with your goals and potential deficiencies.
Always follow the recommended dosages on supplement labels and consult with a healthcare provider to ensure that the supplements you choose are safe and appropriate for you, especially during a detox or cleanse program.
Individual needs can vary, so personalized guidance is crucial for a successful and safe cleanse experience.
Conclusion
The “369 Liver Cleanse” is not a well-known or established medical or dietary protocol for liver health or detoxification.
Read this article to learn more about the principles of the 3-6-9 Liver Cleanse.
When considering any cleanse or detoxification program, it’s important to be cautious and consult with a healthcare professional.
The liver is a vital organ responsible for detoxifying the body, and extreme or unproven cleansing methods can sometimes do more harm than good.
It’s often best to focus on a balanced and healthy diet, staying hydrated, and avoiding excessive consumption of alcohol and processed foods to support liver health.
If you have specific concerns about your liver or are interested in a liver cleanse, it’s advisable to speak with a healthcare provider who can provide guidance tailored to your individual health needs and circumstances.
They can help you make informed decisions about your liver health and overall well-being.
