If you're looking to refresh your body, kickstart weight loss, or simply adopt healthier eating habits, a 3-day juice cleanse might be the perfect solution. Juice cleanses, also known as juice fasts or juice detoxes, are designed to flood your system with essential nutrients, offering a variety of potential health benefits. This guide provides a comprehensive plan, complete with recipes, preparation tips, and insights into what to expect.
What is a 3-Day Juice Cleanse?
A 3-day juice cleanse involves consuming primarily or exclusively fresh fruit and vegetable juices for a period of three days. This allows your digestive system to rest while providing your body with a concentrated dose of vitamins, minerals, and antioxidants. It can be a way of pausing, shedding the weight, and stepping into a fresh season of renewal, both inside and out.
Why Reboot?
A Reboot is a period of time where you commit to drinking and eating fruits and vegetables in order to regain or sustain your vitality, lose weight, and kick-start healthy habits that recharge your body and get your diet back in alignment for optimal wellness. The 3-Day Quick-Start Juice-Only Reboot is a plan that involves drinking only juice for 3 days.
A Reboot is the perfect way to power up your system with fresh, clean, plant-based energy. When you juice, your system is flooded with an abundance of vitamins, minerals, and phytonutrients-plant-based compounds that help your body stay strong, look great, and fight disease.
The 3-Day Quick-Start Juice-Only Reboot will help you:
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- Reset your system to crave healthy foods
- Jump-start weight loss
- Boost your immune system
- Promote clear, beautiful skin
- Ease digestion
Benefits of a 3-Day Juice Cleanse
- Detoxification: Juices can help flush out toxins and reduce the buildup from processed foods, stress, and environmental factors.
- Weight Loss: By consuming fewer calories, you create a caloric deficit, which is essential for weight loss.
- Increased Energy: Flooding your body with vitamins and minerals can lead to increased energy levels and a feeling of revitalization.
- Improved Digestion: Juices are easy to digest, giving your digestive system a break and potentially reducing bloating.
- Clearer Skin: The high concentration of vitamins and antioxidants in juices can promote clearer and more radiant skin.
- Resetting Eating Habits: A juice cleanse can help reset your taste buds, making you crave healthier foods.
Who Can Reboot?
Rebooting is for almost everyone with a few exceptions. Please don’t attempt a Reboot if you are pregnant or nursing, under 18, or have a severe medical condition. Check with your doctor if you are unsure. If you are currently on medication, ask your doctor before starting this or any diet program.
Calorie Counting
Our 3-Day Reboot is designed to provide approximately 1,200 calories or more a day but actual calories and yields will vary depending on your juicer. We don’t focus on counting calories. In fact, drinking more vegetable juice and water, not less, like your average “diet plan,” will work best for weight loss. If you do a Reboot, you will probably lose weight. If you don’t want to lose weight, you can still Reboot for the amazing health benefits. Just aim to drink more juice to support your metabolism.
Set Your Reboot Expectations
Think of juicing like any new skill; it takes practice. In the beginning, you may experience some setbacks. Don’t worry-that’s all part of the process. As you start this 3-Day Reboot, you are eliminating many of your comfort foods, so you may experience some emotional release along with some physical symptoms. Be prepared for a few aches and pains, sniffles, or cranky feelings. To set yourself up for success, follow the Getting Ready steps below. Similarly, take a few days afterward to include lots of fruits and veggies in your daily diet.
Getting Ready
The cleaner your diet is going into the Reboot, the faster you will get to the feel-great phase!
The week before you start your Reboot:
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- Reduce processed or “junk” foods, white flours, sugar, desserts, fried food
- Eliminate fast food, processed meats like bacon or deli meats, and alcohol
- Transition off meat
- Transition off dairy
- Reduce caffeine
- Stay hydrated (at least 64-72 ounces (2-2.5 Litres) a day, or more if you are overweight or active)
- Get extra sleep
- Eat more salads, beans, legumes, nuts, seeds, and vegetables
- Drink at least one fresh juice daily
- Purchase a juicer (if you don’t already have one)
One Day Before the Reboot:
- Medication: Stop all nonprescription vitamins and supplements during the Reboot, unless you have been advised to take them by a physician.
Key Equipment
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. Slow juicers are preferable as they extract more nutrients compared to traditional juicers.
Preparation Tips for a Successful Cleanse
- Plan Ahead: Write down or print your daily schedule and recipes to stay organized.
- Shop Smart: Utilize a shopping list to ensure you have all the necessary ingredients.
- Prepare Ingredients: Wash and chop all produce ahead of time. Store them in separate glass containers in the fridge for easy blending.
- Juice Fresh: It's best to juice the raw ingredients fresh each day, or you can juice in the evening for the next day. Juice is at its peak nutrition when you consume it within 15-minutes of being prepared, but 24-hours is great too.
- Wash all your ingredients thoroughly.
- Peel and chop the fruits and roots, even apples, especially if the fruit isn't organic.
- Juice or blend. Use a juicer or high-powered blender if you're using a cheesecloth to strain.
- Optional: Chill in the fridge for a few hours or pour over ice.
- If it's too strong, dilute it with a bit of filtered water.
- Meal prep smartly: While you can't really "prep" a juice the way you prep a salad, you can wash and chop your ingredients ahead of time. Store them in separate glass containers in the fridge for easy blending.
- Use cold-pressed juice if you're in a pinch. Sometimes, I'll grab fresh-pressed juice shots from a local health store: ginger, turmeric, lemon and mix them up with some fresh-squeezed orange and lemon juice, and you're good to go.
- No sugar, no sweeteners. Seriously, don't add sugar. Your taste buds will adjust. I used to sweeten every smoothie and juice, but I've since retrained my palate, and now I truly enjoy the real flavors.
- Instagram-worthy color? Add more greens! Want a vivid, green-as-a-spring-meadow drink? Toss in extra spinach or cucumber.
- Fly with juice: I never get on a plane without drinking a fresh juice or a wellness shot beforehand.
3-Day Juice Cleanse Recipes
Here are nine juice recipes to guide you through a 3-day cleanse. The cleanse uses a combination of green and powerful juices with more fruit-oriented and light ones. Green juices are popular for weight loss, detox and cleansing.
Top Ingredients Used in our 3-Day Juice Cleanse Detox Recipes
Leafy Greens
- Spinach (mild taste)
- Kale (stronger, super nutritious, and powerful benefits)
- Cucumber (light and refreshing)
- Celery
- Collard greens (earthy and bold; more intense flavor but worth it)
Pro tip: If you're new to green juices, start with cucumber or spinach. They're gentle and still packed with goodness.
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Peppers
Peppers are great for your immune system and to accelerate your metabolism. I usually go for jalapeños, but if I can find fresh cayenne peppers at the market, I grab them immediately. Cayenne is a powerhouse: it boosts metabolism, reduces inflammation, and brings the heat in the best way.
Capsaicin is found in chili peppers, and it does so much more than just wake up your taste buds. It helps with digestion, can relieve pain, and has antioxidant properties. Basically, it's like fire in your cup, in a good way.
Fruits
Citruses are your best friends here. Not only do oranges and lemons bring brightness to the flavor, but they're loaded with Vitamin C and help balance the earthy and spicy flavors from the veggies and peppers.
Citruses:
- Oranges and blood oranges
- Limes (especially good with cucumber-based juices)
- Lemons
- Grapefruits (a bit more tang, but super refreshing)
- Tangerines (small but sweet and mighty)
Pick the juiciest fruits you can find. I always go for oranges that feel heavy in my hand and have a slightly wrinkled peel.
Stems and Roots
Most roots and stems can be added to juices at any time of the day, but I like to have them especially in my last juice of the day. Ginger and turmeric are my go-tos since they both have anti-inflammatory and antioxidant properties.
Recipe 1: Green Juice
- 1 handful spinach leaves
- ½ green apple (with core removed)
- ½ inch peeled piece of ginger
- ¼ peeled lemon
- Water as needed
Spinach gives this juice its signature green color. Often praised as a “superfood”, spinach packs a nutrient punch with over 400% of the daily value of vitamin K for ⅔ cup (100 grams). Vitamin K supports bone health and plays an important role in blood clotting. Spinach also contains vitamin A, which can support eye health, and folate, which the body needs to make DNA and red blood cells. Green apples provide a refreshingly tart taste for this juice recipe. They provide vitamin C which can help support a healthy immune system.
Recipe 2: Carrot and Ginger Juice
- 2 medium peeled carrots
- ½ inch peeled piece of ginger
- ¼ peeled lemon
- Water as needed
Juicing brings out the natural sweetness of carrots and gives this recipe a vibrant orange color. Carrots are a source of carotenoids which are turned into vitamin A by the body. Vitamin A not only supports normal vision, but it’s also important for immune and reproductive health. Juice can be a great way to add ginger to your diet. Ginger can help reduce occasional bloating and gas. It also contains antioxidants which can help protect your cells from the damaging impacts of everyday exposures like sunlight and air pollution.
Recipe 3: Apple and Kale Juice
- 1 apple (with core removed)
- 3 kale leaves
- 1 celery stalk
- ½ cucumber
- Water as needed
Kale is a dark green leafy vegetable that is low in calories, but rich in nutrients. It’s part of the cruciferous vegetable family, along with broccoli, cauliflower, and Brussels sprouts. These vegetables can have a positive impact on the immune system and help support healthy blood pressure levels. While kale has gotten a lot of good press over the years, let’s not forget about the humble cucumber. Its refreshing flavor makes this juice the perfect pick-me-up. Cucumber is also a source of vitamin K, vitamin C, and potassium.
Recipe 4: Beetroot and Berry Blast
- ½ peeled beetroot
- ⅛ cup strawberries (green tops removed)
- ⅛ cup raspberries
- ¼ peeled lemon
- Water as needed
Not a fan of beets? This Beetroot and Berry Blast might just make you change your mind! Beets give the juice a deep-red color that is further enhanced by the red berries. Beetroot juice has been widely studied for a variety of potential health benefits. Beetroot juice is a source of nitrates which may improve athletic performance and prevent muscle soreness. Additionally, beetroot juice may help support heart and metabolic health. Berries are a nutritional powerhouse and “are among the healthiest foods you can eat”. They can support healthy blood sugar levels and help with weight management.
Recipe 5: Citrus and Celery Juice
- 1 peeled orange
- 1 celery stalk
- ¼ cucumber
- Water as needed
You may know that oranges contain vitamin C which supports immune health, but vitamin C actually does so much more! It’s a powerful antioxidant that can protect cells from free radical damage. Free radicals are molecules formed by the body and, in excess, can threaten to throw off the body’s normal functions. Some free radicals are formed naturally within the body, but environmental factors, such as cigarette smoke, air pollution, and ultraviolet light, also increase your exposure. So, drink up for your immune system and overall health! Celery and cucumbers give this juice added flavor to balance out the oranges. Celery juice had a moment in 2019 when it reached cult status among celebrities and health influencers alike. While it’s not a “miracle cure”, it does provide a boost of vitamin K, folate, and potassium.
Recipe 6: Pineapple and Spinach Juice
- 1 cup pineapple chunks
- 1 cup spinach
- ½ apple (with core removed)
- ¼ peeled lemon
- Water as needed
Pineapple and spinach may seem like an unlikely combination, but they actually marry perfectly together to create a complex and unique flavor profile. We already touched on the benefits of spinach above, so let’s explore what pineapple brings to the table. Pineapple is a rich source of manganese (not to be confused with magnesium!). This nutrient plays a role in the formation of bones and also can support a healthy metabolism and immune system.
Recipe 7: Watermelon Mint Juice
- 1 cup seedless watermelon chunks
- 6-8 fresh mint leaves
- ½ peeled lime
- Water as needed
Watermelon juice can provide a sweet flavor without loading up on sugar. This Watermelon Mint Juice recipe has about 10 grams of sugar per serving compared to the almost 40 grams of sugar you’d get in a can of most sugar-sweetened sodas. Watermelon is not only refreshing, it also provides potassium, which supports nerve and muscle function. Mint isn’t just a flavor enhancer. Mint leaves contain natural essential oils that have antioxidant properties.
Additional Recipe Ideas:
- Spicy Lemonade: Lemon, cayenne pepper, and a touch of maple syrup for a kick.
- Earthy Beet/Carrot/Ginger Combo: A grounding and nutrient-rich blend.
- Homemade Almond Milk: A creamy and satisfying treat.
Sample 3-Day Juice Cleanse Plan
This is a sample plan, feel free to adjust it to your preferences.
Morning:
- Green Juice: To kickstart your metabolism.
- Citrus and Celery Juice
Mid-Day:
- Carrot and Ginger Juice
- Beetroot and Berry Blast
Evening:
- Apple and Kale Juice
- Pineapple and Spinach Juice
- Watermelon Mint Juice
What to Expect During Your Cleanse
- Day 1: You might feel great as your body adjusts to the influx of nutrients.
- Day 2: You might notice your skin looking a little brighter, your digestion moving a little smoother, and your mind feeling a bit clearer. That mental fog starts to lift.
- Day 3: By the third day, you'll likely feel lighter, more energized, and more in tune with your body.
You might feel a little sluggish or even emotional at first. That's normal. Detoxing isn't just physical, it can bring up unexpected feelings too. Be gentle with yourself. This is a good time to journal, stretch, repeat your affirmations or just take it slow.
Other Important Considerations
- Listen to Your Body: If you feel dizzy, hungry, or low on energy, supplement with solid, nourishing foods like avocado, a plain green salad, a smoothie, or a handful of nuts.
- Stay Hydrated: Drink plenty of water throughout the day.
- Engage in Light Activities: Yoga, meditation, and light exercise can enhance the cleansing process.
- Avoid Strenuous Exercise: Opt for gentle activities to conserve energy.
- Consider Bone Broth: Supplement your juice cleanse with some slow cooker bone broth or instant pot bone broth, just because I find myself craving something warm. Especially during the cooler months.
- Rest: Get enough sleep to support your body's natural detoxification processes.
What to Do After a 3-Day Juice Cleanse for a Gentle Transition
Once the three days are up, ease back into eating solid foods. Start with a spirulina smoothie with chia seeds, a light veggie soup, or a small bowl of fruit. Avoid heavy, fried, or overly processed meals for at least a day or two. Think of it like slowly waking up your digestive system again.
This is also a great time to be mindful about which foods your body is craving versus which ones might trigger fatigue, bloating, or brain fog. Use the clarity you gained to make small, intentional choices going forward. It's not about restrictive diets, it's about feeling empowered to feed your body what it truly needs.
- Ease Back into Solid Foods: Start with light and easily digestible foods like soups, steamed vegetables, and fruits.
- Be Mindful of Cravings: Pay attention to how your body reacts to different foods.
- Adopt a Healthier Diet: Use the cleanse as a stepping stone to adopt a healthier diet long-term.
- Immediately following your cleanse, start with light and easily digestible foods such as soups, steamed vegetables, and fruits.
- Use the cleanse as a stepping stone to adopt a healthier diet long-term.
Health Benefits of Key Ingredients
Here's what your body's getting with each ingredient:
- Spinach: Rich in fiber, calcium, folic acid, and an alphabet of vitamins (A, B6, B9, C, E, K), plus iron and potassium. It supports bone health, boosts your immune system, and helps keep your skin glowing.
- Oranges: Vitamin C, potassium, fiber, and folate. They brighten up your juices with natural sweetness and help support immune health, heart health, and skin vitality. They also make everything taste better.
- Lemons: Detoxifying and immune-boosting. They also help you absorb iron more effectively, support liver function, and balance pH levels in the body.
- Ginger: Antibacterial, anti-inflammatory, and amazing for your gut. It eases digestion, fights nausea, and adds a little kick that makes you feel instantly revitalized.
- Turmeric: Thanks to curcumin, it may help prevent Alzheimer's, arthritis, and even depression. It's also known for its powerful anti-inflammatory benefits and mood-boosting magic.
- Jalapeño Peppers: Packed with vitamins A, B, C, K, and carotene, these antioxidant-rich little firecrackers naturally boost metabolism, help flush out toxins, burn fat more efficiently, and fight inflammation.
- Apples: A sweet staple loaded with fiber, vitamin C, and antioxidants. Great for gut health, balancing blood sugar, and giving your body a gentle detox.
- Kale: A true powerhouse, loaded with fiber, calcium, iron, and vitamins A, C, and K. It supports immunity, keeps your skin clear and radiant, and helps your body detox naturally.
- Celery: Hydrating, anti-inflammatory, and rich in vitamins, minerals, and antioxidants. It helps with digestion, fights bloating, and is a superstar when it comes to flushing out toxins.
- Carrots: Beta-carotene, fiber, and vitamin A galore. They boost eye health, support glowing skin, and give your immune system some extra love. Naturally sweet and always welcome.
- Aloe Vera: Soothing, cooling, and deeply hydrating. It supports digestion, reduces inflammation, and helps your skin glow from the inside out. Basically, a tall glass of calm.
- Pumpkin: High in fiber, vitamin A, potassium, and antioxidants. It supports healthy digestion, immunity, and skin renewal. Earthy, comforting, and quietly powerful.
- Pineapples: Packed with vitamin C, bromelain (hello, digestion), and anti-inflammatory goodness. They help reduce bloating, lose water weight, ease joint pain, and add that juicy, tropical flavor we all love.
- Pears: Fiber-rich and full of vitamin C and antioxidants. They're hydrating, gentle on digestion, and great for calming the gut while keeping your skin happy and clear.
- Kiwis: A vitamin C bomb, plus vitamin K, fiber, and tons of antioxidants. They boost immunity, support digestion, and add a refreshing zing to your juice.
- Cherries: Packed with antioxidants and melatonin.
Additional Tips for Weight Loss
- Incorporate Juicing into a Balanced Diet: Juicing can be a great addition to a well-balanced diet but is not intended as a replacement for a diverse and nutritionally complete eating plan.
- Be Aware of Calorie Intake: A caloric deficit is one of the key components of weight loss.
- Don't Deprive Yourself of Energy: Juicing extracts a dense concentration of vitamins, minerals, and antioxidants from fresh produce.
- Use Cold-Press Juicing: Cold-press juicing can extract even more nutrients from fresh fruits and veggies.
Common Criticisms of Juice Cleansing
- Loss of Fiber: Juicing removes the fiber, which is crucial for digestion and regulating blood sugar levels.
- High Sugar Intake: Fruit juices especially have a high sugar intake.
- Lack of Pulp: Juicing is sometimes perceived as unhealthy because it lacks pulp and, therefore, fibers.
Solutions:
- You need a robust juicer capable of extracting the maximum amount of juice while retaining the essential nutrients.
- Hurom’s cold-press technology is designed to crush fruits and vegetables more thoroughly, retaining more soluble fibers.
When to Do a Juice Cleanse for Best Results
I do it every spring now, and I've grown to love how it makes me feel-energized, clear-headed, and deeply in tune with what my body actually needs. It's the perfect gentle nudge to leave winter behind, clean out the heavier meals, and embrace a lighter, more vibrant way of living.
Is a Juice Cleanse Right for You?
Juice cleanses can benefit individuals looking to detoxify their bodies, jumpstart a weight loss journey, or simply reset their eating habits. However, juice cleanses may not be suitable for everyone, particularly individuals with chronic health conditions such as diabetes, kidney disease, digestive issues, or eating disorders.
How Often Should You Cleanse?
Doing a juice cleanse once every few weeks or seasonally is a sustainable approach, allowing your body to detoxify without compromising your nutritional balance.
Preparing for Your Cleanse
Start reducing the intake of processed foods, caffeine, sugar, and animal products at least a few days before your cleanse. This can help minimize withdrawal symptoms such as headaches or cravings.
Transitioning After Your Cleanse
Immediately following your cleanse, start with light and easily digestible foods such as soups, steamed vegetables, and fruits.
Long Term Benefits
Use the cleanse as a stepping stone to adopt a healthier diet long-term.