3 Day Juice Cleanse

Hello friends! I mentioned before that I decided to go on a 3 day Juice Cleanse and I’m happy to share that my first attempt was a success! My goal was to give my digestive system a rest by not eating proteins and fatty foods; and to get as much nutrients and vitamins during that period.

At first I couldn’t decide on whether I will be blending or juicing. So I decided to do a mix of both. After all, it’s not really a strict science and you can experiment with different recipes. You can even invent your own!

To find the best juicer suited for you, you can visit this link. The site has a review of the best juicers and other information that can help you decide.

So, my big health plan was to take in nothing but juice for three days – no solids. Before starting, you should prepare your body for it, or else you will suffer from uncomfortable withdrawal symptoms! We may not be aware of it, but there are some foods that our body has become addicted to, and sudden removal of these foods from our diet will have some effects. I didn’t want to cheat and fail on my first attempt, so three days before my cleansing schedule, I prepared my body for what lay ahead.

Preparing for my 3 day Juice Cleanse:

During the preparation phase, it is recommended that you wean yourself off meat or poultry, bread, white rice, pasta, sugar, salt, sodas, alcohol, nicotine and dairy and egg. Eat only organic vegetables and fruit during your pre-cleanse… which is what I did. I kept repeating to myself, “mind over matter… mind over matter”… like a mantra.

Instead of coffee in the morning when I woke up – I drank green tea instead. Coffee has caffeine in it which is highly addictive. Most of us can’t even think straight before the first cup of coffee! And I didn’t have my usual hotdog and buttered toasted bread. I just had green tea and a slice of toasted whole wheat bread.

I must confess that I immediately felt a craving for coffee and got a headache. I was irritable the whole day! This might be part physical and part psychological. I guess coffee has become such a part of my routine. I decided to do a 15 minute stretching exercise so my body will wake up without the coffee – and that seemed to work. (After my 3 day Juice Cleanse, I discovered that there are caffeine-free herbal coffee substitutes that you can buy, so you won’t miss the taste of coffee! I’ll remember that next month.)

For the 3 day juice cleanse, I ate nothing but vegetables and fruits and whole wheat bread. I got hungry! Really, really hungry inside my head! I stocked up on bananas, grapes, apples and watermelons and they did make me feel full – even though I got hungry again after a few hours. They were sweet too and helped the cravings that I felt. For lunch and dinner, my menu included a green salad made mostly of lettuce, tomatoes, bell peppers and onions – with balsamic vinegar, and a fruit combination – with lots of water. I made sure I drank 8 glasses a day.

The first day was the toughest, but after that, I was quite surprised that aside from the sudden cravings when I see a burger, chicken or any food on TV – I got by without my usual indulgences. I did activities that would take my mind off food. I observed that as I removed whole food sources from my diet, I felt a little sluggish and didn’t have as much energy. I was a little edgy, so I relaxed by getting a massage in the evening and got energized by doing stretching exercises in the morning.

I was ready for my three day detox.

Part 2 – My 3 Day Juice Cleanse

After preparing my body for three whole days, I started on my 3 Day Juice Cleanse. I feel more confident since for my pre-cleanse, I was able to last without my favorite coffee and just depended on fruit, vegetables and whole wheat bread sometimes. I never thought I’d last without meat and rice, but I’m proud that I did!

As I’ve mentioned, I’ve decided to a do a combination of juicing and blending. The pulps you get when blending will add fiber to your diet and will make you feel fuller. Also, pure juice is recommended more for fasting rather than cleansing.

This first attempt is like a trial period for me and I experimented on different things to find the best combinations that will help make this practice more sustainable. You can also try your own recipes and combinations as long as you don’t take in solids during the three days.

I drank 6 classes of Smoothie / Juice daily. I found that the more the fruit, the more energized I felt. Maybe it’s because of the natural sugar in the fruit. I added more fruit to my afternoon drinks.

3 Day Juice Cleanse Menu

1) Wake Me Up Green Juice

This is a delicious blend of Kale, Apple, Lime and Ginger. Kale is full of anti-oxidants, calcium and a whole lot of other nutrients. Apple makes it a little sweet, and with the added lime and ginger, it adds up to a tasty breakfast to start your day!


6 large Kale Leaves, chopped, rib removed
1 large Green Apple, chopped
Small piece of Ginger
1 Lemon, pits and zest removed

Chop everything and put it in your blender with 120 ml of water. Strain it using a cheesecloth or fine strainer – I use a ricer as there’s less mess. Drink it right away. I added some ice while blending to make it a bit cold. (But that’s just me!)

If you’re not too fond of Kale, remember that you can substitute other vegetables such as spinach.

2) Fruity Salad Juice

Just imagine that you’re eating a nice fruit salad – only in juice form! This vitamin packed juice will pick you up and is absolutely yummy!


8 Carrots
1 Green Apple, Sliced
1 Orange, remove rind
1 slice Pineapple, remove skin
½ Lemon

Put everything in your juicer and juice.

3) Energizing Kale Smoothie

This is what I had for lunch when I was most active. It’s an energizing smoothie that tastes just delicious! It is packed with nutrients that will get you through your day. It is around 250-300 calories.


1 cup Kale Leaves, chopped, rib removed
2 fresh Bananas, chopped
1 Lemon
1 cup Almond milk
1 cup fresh or frozen Mango
1 pinch of Chia Seeds

Add the Kale, Mango and Banana to your blender. Squeeze the lemon. Add the Almond milk and Chia Seeds. Blend until smooth. Drink straight. The natural sugar in the fruits will energize you and satisfy your sweet tooth. If you want to make it sweeter, you can use honey or nectar.

4) The Red Queen Smoothie

Everything Red is in this drink. This is a combination of super foods that will revitalize you during your 3-Day Juice Cleanse.


30 grams fresh Raspberries
5 large Strawberries, without stems
1 tbsp. Goji Berries, soaked overnight and drained
1tbsp. Honey
3 tbsp. Non-Fat Milk Yoghurt
240 ml. Unsweetened Almond Milk

Put everything in the blender; add some ice if you want, blend until smooth and drink. It’s so good you can almost believe it’s not a drink from your 3-Day Juice Cleanse.

5) Coco Loco

1 cup young coconut meat
1 cup fresh coconut juice
I cup Kale leaves, rib removed
1 cup of Spinach
1 Banana

Put everything in the blender and blend until smooth. You can also add Unsweetened Almond Milk if you like. Drink with pleasure.

You can either stock up on whole coconuts (without the hard skin) or have it cut open in the market and the coconut meat and juice removed.

6) Tropicana Juice

This juice blend is great for the digestive system and gently removes the toxin build up in your body.

1 small Pineapple, peeled, sliced, cored
1 inch Ginger, peeled
1 small Kiwi, peeled
1 medium ripe Papaya, peeled, sliced, without seeds
1 cup fresh Coconut Water

Except for the Coconut Water, put everything in your juicer and juice! Add the Coconut Water to the juice and drink. (I drink it with ice, of course)

The above recipes sustained me during my 3-Day Juice Cleanse, and I felt wonderful and light after the first day! You can use these recipes or you can check out some of the other juice and smoothie recipes on the web.

Here are some good sites to visit:

Joe Cross three day juice recipes

Joe Cross printable shopping list

What’s Gaby Cooking?

Healthy Breakfasts

Blender Girl

Here are some additional Tips for an easy 3 Day Juice Cleanse:

1)       Shop for your ingredients before you begin. Believe me, you don’t want to be in a grocery while cleansing.

2)       Determine your recipes beforehand, so you know what ingredients to buy.

3)       Prepare the solid ingredients of each recipe by chopping them up and putting them in zip-lock plastic bags in the refrigerator (except for bananas and apples). If you’re in a hurry, you can just readily pour the contents of the plastic bags in your blender or juicer.

4)       It is best to drink your juice or smoothie immediately. If you need to prepare ahead, drink it 1 to 2 hours after preparation.

5)       If the ingredients are not organic, use a fruit and vegetable wash to remove pesticide residues.

6)       Drink a glass of water after every juice drink to promote elimination.

7)       Engage in relaxing activities.

8)       Do not do strenuous sports or exercises – mild exercises will do – especially if it’s your first time.

The 3 Day Juice Cleanse was an eye-opener for me and I’ve continued making smoothies and juices as a meal substitute. This is a great way to give our bodies a rest from digesting the food we eat. It also ensures that I get the vitamins and nutrients that I’m missing out on – in just one glass. I felt really good at accomplishing this health goal, as I never thought I could actually go through it.

All in all, it was really a 9-Day cleansing; 3-days pre-cleanse, the actual three day cleanse and 3-days post-cleanse.

After finishing, I gradually introduced solid food into my diet – nothing heavy in proteins and fats yet. After feeling rejuvenated from my cleanse, I plan to eat healthier from now on. It really does have a positive effect to the body. Three days seems like enough time for cleansing. It is said that doing a longer cleanse is no longer healthy. They say you will start to feel hunger on the 4th day. It is always best to consult with your doctor before going on any major diet.

Did you enjoy this article?
Share with your friends
Get your free eBook - My 3 Day Juice Cleanse


  1. juicer reviews says

    It’s a shame you don’t have a donate button! I’d most certainly donate
    to this fantastic blog! I guess for now i’ll settle for bookmarking and adding your RSS feed to my Google account.
    I look forward to fresh updates and will share this site with my Facebook group.
    Chat soon!

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>