If you’re interested in trying your own 3-day juice cleanse plan, this is the place to start. Juice cleanses (also known as juice fasts or juice detox) are a great way to detox and boost the essential nutrients in your body. It's an opportunity to reset your digestion and give it time to rest.
Jump to:
- Why juice cleanse?
- 3-Day juice cleanse plan basics
- Equipment you will require
- 3-Day juice cleanse plan recipes
- SuperGreen Juice
- Beet-It Juice
- Golden Glow Juice
- Turbo Charged Smoothie
- Chia Seed Protein Milk
- Ingredients list for the juice cleanse plan
- During the 3-Day juice cleanse plan
- After the 3-Day juice cleanse plan
- Have you any questions about the 3-Day juice cleanse plan?
Today, I'm going to share a 3-Day Juice Cleanse Plan with you. Don't worry, it's not complicated. Basically, it's a 1-day menu that you repeat for 3 days.
I'll explain everything you need to know, so you can confidently make your own juices at home. I will also cover the benefits of juice cleansing, a mock daily schedule, tips for preparation, and advice for after your cleanse.
Let’s get juicy!
Why juice cleanse?
Before embarking on a juice cleanse, you need to know all of the health benefits. There are lots of good benefits from juicing and juice cleanses.
Here are some of the most valuable health benefits of juice cleansing and consuming cold pressed juice regularly:
- Detox and re-hydrate your body
- It gives your digestive system a break
- Reset your body to promote healthier eating habits
- Promotes water weight loss (juice cleanses can also help you lose weight, but it is not the main benefit)
- Increase your energy levels
- Regulate blood sugar
- Reduce chronic inflammation
Children, people who are pregnant or nursing, or those with diabetes or chronic liver, kidney, or gallbladder problems should not undertake a juice cleanse.
3-Day juice cleanse plan basics
All the juice recipes for your three-day juice cleanse can be found below. It's best to juice the raw ingredients fresh each day, or you can juice in the evening for the next day.
My recommendation is to wash and prepare the ingredients the night before and set up your juicing station - then in the morning you just have to 'wake and juice'
I like to turn on some relaxing music, put my phone on airplane mode, and get in the flow turning raw ingredients into the most delicious raw juices.
For more information on how to prepare for your juice cleanse, read our blog here.
Ensuring that you’re fully prepared for your cleanse will mean less stress and time in the kitchen chopping veggies and more time enjoying your recipes and personal time.
A great way to prepare for your cleanse is to write down or print your daily schedule and recipes so you can stick to your plan without any confusion.
Juice Cleanse Plan - Mock Daily Schedule
7:30 am: Warm Lemon & Ginger Tea
8:00 am: SuperGreen Juice
11:00 am: Beet-It Juice
1:00 pm: Golden Glow Juice
5:00 pm: Turbo Charged Smoothie
7:00 pm: Chia Seed Protein Milk
9:00 pm: Herbal tea of your choice
If this schedule doesn’t work for you, no problem. You can always alter it or make your own that fits within your daily routine.
Equipment you will require
The key piece of equipment you will need is a good Slow Juicer. There are lots of juicers on the market at different price points. It's a considerable investment, but the R.O.I can be invaluable.
I've been happily juicing with Herum Slow Juicers for the past 5 years, and I will always recommend them. The quality of the juicer is paramount in effectively extracting juice from the ingredients to make a high-quality nutritionally rich juice.
Here is a link to HUROM Cold Pressed Juicers European Website. They have models to suit different budgets. Avail of a 10% discount with my code: HOLISTICCH10
*Please note this is an affiliate link and I receive a small % of the sale at no extra cost to you. This goes towards the operating costs of this website. Thank you for supporting a small business.
Other pieces of kitchen equipment you will require
- A good chopping board
- Chefs knife
- Peeler
- Strainer
- Nut milk bag
- Smoothie blender
- Glass bottles
- Funnel
- Storage containers to keep your prepped ingredients in the fridge
- Weighing scales
3-Day juice cleanse plan recipes
- Here are your 5 juice recipes for the day
- The recipes are the same each day
- Full shopping list below
- You can scale the recipe if you are preparing the Juice Cleanse Plan for more people
- Click here for tips on how to prepare the ingredients for juicing.
SuperGreen Juice
SuperGreen Juice
- 200 g Celery
- 200 g Cucumber
- 200 g Green apple
- 60 g Broccoli
- 60 g Kale
- 20 g Spinach
- 10 g Ginger root
- ½ g Spirulina (optional)
- ¼ Lime
Beet-It Juice
- 350 g Carrots
- 250 g Apple
- 150 g Beetroot
- 100 g Blueberries
- 15 g Ginger root
- ⅛ Lemon (peeled)
Golden Glow Juice
Golden Glow Juice
- 450 g Carrot
- 150 g Pineapple
- 80 g Orange
- 80 g Mango
- 5 g Turmeric root
- 15 g Ginger root
- ⅛ Lime
Turbo Charged Smoothie
Turbo Charged Smoothie
- 200 g Pineapple
- 200 g Celery
- 100 g Cucumber
- 20 g Spinach
- 2 Green apple
- 1 each Lime (peeled)
- 150 g Avocado
Chia Seed Protein Milk
Chia Seed Milk {Inca Warrior Milk}
- 15 g Chia seeds
- 10 g Walnuts
- 600 ml Water
- 10 g White sesame tahini
- 20 g Dates
Ingredients list for the juice cleanse plan
Utilize our smart shopping list to generate the full list of ingredients you will need to purchase. You can scale up the recipe portions and edit the shopping list according to what ingredients you already have in stock.
During the 3-Day juice cleanse plan
If this is your first cleanse, I recommend doing activities such as yoga, meditation, and light exercise.
These activities are going to help keep your mind off of snacking, and also keep you active.
- My Meditation App Recommendation - The Waking Up App
- My YouTube Yoga Recommendation - Yoga With Kassandra
If you feel that you’re really in need of a snack, have some raw vegetables or trail mix. If you feel that you need to break your cleanse for any reason, I recommend slowly integrating whole foods into your diet and staying away from anything processed.
After the 3-Day juice cleanse plan
When you’re finishing your juice cleanse plan, you will want to integrate solid foods back into your diet slowly. You can do this by adding smoothies, eating fresh fruits, and other soft foods such as oatmeal or soups.
When bringing food back into your diet, keep track of what you’re eating so you’re able to pinpoint any food intolerances that you may have. The most common food intolerances are dairy and gluten - pay special attention to these items.
Throughout this post-cleanse process, remember to hydrate by drinking lemon water, herbal tea, green juice, or fresh coconut water (if available).
Being mindful and selective about what you’re putting into your body will help you succeed in the long run.
If you feel that you’re getting off track, no worries! You can always redo your 3-day cleanse to get back on the right track.
I hope this guide helps educate, inspire, and empower you during your juice cleanse journey.
Happy juicing my friends!
Have you any questions about the 3-Day juice cleanse plan?
Comment below and I'll get back to you.
Victoria says
Hi Jamie!
I just discovered you while doing a search for making black sesame milk. Love your website and beautiful photography! I'm looking forward to trying out some of your recipes. I've been gearing up to do a juice fast and ran across your 3 day fast; I think I will follow yours, the juices sound interesting.
I'm curious, on the juice fast page, further down, there is a white bowl filled with a creamy white food topped with banana and sprinkled with something, nutmeg? I couldn't find it in your recipes and I'm wondering what that is? Coconut yogurt? It looks tasty.
Thank you,
Victoria
Jamie Raftery says
Hi Victoria, I hope you enjoy the juice recipes, let me know if you have any questions.
This white bowl you mention is a version of my oatmeal porridge. It has a sprinkle of cinnamon and banana. Totally delicious. Happy juicing 🙂 Jamie
Victoria Aschkar says
I did it! I absolutely loved it, taste amazing and was surprisingly full, had to force myself to drink all 5 juices lol.
I lost 1.7kg in 3 days and feel so good. Thank you so much. I have shared this with so many friends too
Jamie Raftery says
Hi Victoria Thank you for sharing your success story. Keep up the positive lifestyle changes. Good health wishes, Jamie
Kiah Kohlhoff says
Hi Jamie,
Thank you for these beautiful recipes. I am wondering what the reasoning behind the pairing between the times of day and recipes. I understand the important of detoxing early in the day, but concerned about how filling the final two smoothies sounds at the end of the day. I'm considering switching the order of the 1:00 and 5:00 recipes. Thoughts?
Thanks!
Jamie Raftery says
Hi Kiah, the times of day I added are guidelines. You may switch it up to suit your routine. Let me know how it works out. Happy juicing! Jamie
Mys says
Hi there! does each recipe already account for the 3 servings? Or do I need to add 3 to the shopping list for each recipe?
Jamie Raftery says
Hello, the recipe serving sizes are included on each recipe.
Ly says
Hi! So the serving size says 500 mL so I assume the recipe is essentially more than 1 serving, correct? Just making sure I understand that correctly. Thank you!
Jamie Raftery says
Hi there. 1 serving is 500ml. The portions are substantial for a juice cleanse. You may adjust portion sizes if you prefer to consume less. Happy juicing, Jamie
Stephanie says
This is my first cleanse and juicing experience. I bought too many ingredients. Can I make this juice while they are fresh and freeze for another time ?
Jamie Raftery says
Hi Stephanie, ye you may freeze the juices if you would like to use up the ingredients while they are still fresh. Happy juicing!
Marissa says
What are some suggestions for first meal/s after a 3-dayJuice cleanse?
Jamie Raftery says
Hi Marissa, I recommend light foods that are easy on the digestion such as soups, salads, or stews. Eat slow, not too much, chew well, and listen to how your digestive system responds and how your energy levels are. Good health wishes
Matt says
Seems like the US conversion is very off for the beet it recipe.
350g converts to 9cups 😳 - I have some extra.
Jamie Raftery says
Thank you for the feedback, Matt. It's very much appreciated. You can never have too much beetroot juice! They freeze well in ice cube trays, and you can pop them in your smoothie or drinking water! Best regards, Jamie
nely says
Hi!! First time doing this. I have a question, with the smoothie blender is enough? My wife says that we need the juicer. Thank you !!!
Jamie Raftery says
Hi Nely, yes you will need a juicer to do this juice cleanse. It is a great investment! Happy juicing. Let me know how you get on. Good health wishes, Jamie
Christi George says
Hi!
Is the shopping list for 1 day of the cleanse or for all 3?
Thank you!
Jamie Raftery says
Hi Christi, it's set for one day. Happy juicing, Jamie
Maggie says
So does this cleanse create 2x16oz glasses of each type of juice per day? That's a total of 10 X 16oz glasses? That seems like a lot of juice...(I am not new to juicing). Thoughts? Thanks
Jamie Raftery says
Hi Maggie. The yield quantity for each recipe is on the recipe card. 1 glass of each juice per day is enough to consume. You may make a full recipe (2 portions) and have enough left over for day 2, or you can make a half recipe (1 portion) fresh each day. Happy juicing, Jamie
Kianna Dudley says
Hello. Is there an alternate recipe for the chia seed milk?
Jamie Raftery says
Hi Kianna, you may try this Ginger Shot Recipe, it's delicious! Happy Juicing
Cody says
hi just had one question. is the 200g of this and 150g of that in the ingredient list measured when they are whole? or is that the amount of juice you need of each?
Jamie Raftery says
Hi Cody. The measurements are for raw ingredients before they are juiced. Happy juicing, Jamie
Pammy says
Hi !
I just wonder about the smoothie, do you make it all in blender or blend the avocado separate and add it to the juice ?!
Thanks I am going to do the cleanse in a few days, just go my juicer 🙂
Jamie Raftery says
Hi Pammy, it's a combination of juice and smoothie. The avocado gets blended with the cold pressed juice. Best of luck with it. Happy juicing!
Vicki says
Hi Jamie,
Following the 3 day juice plan - made all the juices but wondering about the chia almond milk? Should that be done in a blender rather than a juicer?! Thanks! Vicki
Jamie Raftery says
Hi Vicki, yes you can use a blender for this protein milk recipe. How are you getting on with the juice cleanse? Jamie
Abby says
Hello Jamie! Thank you so much for this wonderful 3 day juice cleanse! I enjoyed it and it helped me shed 4 pounds in 3 days!
I have 2 questions... 1st. I completed 3 days and then had a day where I broke into solid foods slowly, with an omelet, then salad with chicken on top, and ending the evening with street tacos. I was so overly tired the next morning after having allot of energy on the juice cleanse and I am wondering why the food I consumed on the 4th day did that to me?
2nd question. I feel like I needed more days on the cleanse. Other than the 3 days is their a longer period of time that you recommend being on this cleanse? Thank you again!
Jamie Raftery says
Hi Abby,
Thanks for sharing your experience - I’m delighted the 3-day juice cleanse worked so well for you! Let’s address your questions:
Feeling tired after solid foods:
Jumping straight from juices to heavier meals can leave you feeling sluggish. Try easing back in with lighter, easy-to-digest foods (think broths, steamed veggies, lean proteins) and be sure to eat slowly. Also, steer clear of late-night meals so you can get the best sleep possible—big dinners close to bedtime often wreak havoc on rest.
Going longer on the cleanse:
Extending the cleanse beyond three days is an option, but bodies respond differently. Always consult with a trusted healthcare professional before making major dietary changes or going on a longer cleanse to ensure you’re doing what’s best for you.
Hope this helps you keep the momentum going! Let me know if you have more questions or need any further support.
Healthy regards,
Jamie
Abby says
Thank you!
Adalyn says
how many calories are all these juices, I'm just curious how many less calories your consuming when juicing these rather than eating the whole fruit and veggies!
Jamie Raftery says
Hi Adalyn, the nutrition calculations are at the bottom of each recipe card.