How to do 3 Day Juice Cleanse at home to Refresh Your Body and Mind

Are you looking for a quick and effective way to detoxify your body, boost your energy levels, and kickstart your health journey? A 3-day juice cleanse might be the perfect solution for you. Any detox method has specific principles that we need to research carefully and follow. Discover the principles of detoxification and find suggested menus for detoxification in this article.

What is a 3-day juice cleanse?

A 3-day juice cleanse is a short-term dietary program where you consume only fresh, cold-pressed juices for three days. These juices are packed with vitamins, minerals, enzymes, and antioxidants that provide your body with essential nutrients while cleansing your system of toxins and waste products.

3-day juice cleanse benefits

Detoxify the body

Juices help cleanse your body by removing harmful toxins that build up over time due to poor diet, environmental pollutants, and stress. This can lead to better overall health.

Increased energy

Drinking fresh juice helps your body receive important, easily digestible nutrients, makes it easier for your blood to absorb them, and gives you a natural energy boost. These juices provide your system with the nutrients it needs to boost your vitality. Fruit juice contains many vitamins, minerals, and antioxidants, thereby strengthening the immune system.

Improved digestion

Drinking juices is good for your digestion because they contain a lot of fiber, which helps your body process food smoothly and makes sure everything moves regularly. Fiber in juices is like a friendly helper for your stomach, ensuring things run smoothly and keeping your digestion on track.

Weight management

Many people use detox juices for weight loss. When you drink detox juices instead of regular meals, you give your body fewer calories to function with, which can contribute to weight loss. This method can be a simple way to jump-start weight loss by providing your body with the nutrients it needs while controlling your calorie intake. 

Mental clarity

Drinking juices can make your mind sharper and clearer because it helps calm down inflammation in your brain and gives it important nutrients that help it work better. When you have these juices, it’s like giving your brain the right tools it needs to think and focus, making it easier for you to concentrate and be mentally sharp.

Reset your taste buds

By focusing on natural flavors and sweetness from fruits and vegetables, juicing can help you rediscover the true taste of real food and break cravings for unhealthy processed snacks.

Tips for a successful 3-day detox

Before embarking on a juice cleanse, it’s essential to assess your goals and consult your doctor, as with any significant dietary change. To prepare for a 3-day juice cleanse, plan ahead, shop for ingredients, and pre-make your juice recipes. Keep prepared ingredients in the fridge, excluding frozen ones, using silicone bags or mason jars. Blend the juices just before consumption in a Vitamix for maximum freshness and nutritional benefits.

You should stay hydrated while you’re doing the cleanse. Even though the juices with lots of water in them help, you should also drink water all day. Keep an eye on the color of your pee – it should be light yellow. If it looks darker, make sure to drink another glass of water to stay well-hydrated.

Start with a gradual approach of a little each day, especially if you’re a beginner. You can choose to detoxify your body in one day or incorporate fresh juice into your daily meals. It is recommended to stay physically active during the detox, participating in gentle exercises to boost energy levels and support the detoxification process.

Prioritize plenty of rest to allow your body to recover and rejuvenate. Once the cleanse is complete, gradually reintroduce solid foods, emphasizing whole and unprocessed options to maintain the health benefits gained from the cleanse. Eating more nuts is good for you, says Parents Herald. It can lower the risk of brain, lung, and sugar-related diseases by 43%, 39%, and 30%, respectively. Nut eaters also have a lower chance of dying from cancer, heart problems, or breathing issues. Another study in Tehran with 50,000 people found that eating nuts is linked to a lower risk of dying from any cause.

3-day juice cleanse recipes

The detox menu for your body should have a little bit of nutrition in it. Each main meal should be around 500 calories. Most of the foods you eat during the 3-day detox will be from natural fruits and veggies, and they won’t be too complicated or fried.

Day 1 of a 3-Day Juice Cleanse

Breakfast:  2 handfuls kale

                  1 green apple

                  1 cucumber

                  1 celery stalk

                  1 lemon

This juice is packed with vitamins A, C, and K, as well as fiber and antioxidants, which can help improve your digestion, boost your immune system, and give you a natural energy boost.

Mid-morning: 2 oranges

                      1 grapefruit

                      1 lemon

                      1 ginger knob

This juice is a great source of vitamin C, which can help fight inflammation and protect your cells from damage. It is also refreshing and invigorating.

Lunch: 1 cup blueberries

            1 cup raspberries

            1 banana

            1 cup almond milk

This smoothie is high in antioxidants and provides your body with essential nutrients like potassium and magnesium. It is also creamy and delicious.

Afternoon: 1 pineapple

                  1 mango

                  1 orange

                  ½ cup of coconut water

This juice is packed with vitamin C and bromelain, an enzyme that can help improve digestion and reduce inflammation. It is also a great source of potassium and magnesium.

Dinner: 2 handfuls spinach

            1 romaine lettuce heart

            1 cucumber

            1 celery stalk

            1 green apple

            1 lemon

This juice is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It is also filling and satisfying.

Day 2 of a 3-Day Juice Cleanse

Morning: 2 carrots

               1 orange

               1 red bell pepper 

              1/2 inch ginger knob

              1/4 teaspoon turmeric

This juice is packed with beta-carotene, vitamin C, and antioxidants, which can help protect your skin from damage and boost your immune system. It also has a subtle spicy kick thanks to the ginger and turmeric.

Mid-morning: 2 beets

                        2 carrots

                        1 apple

                        1 lemon

This juice is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It is also naturally sweet and earthy.

Lunch:  2 handfuls kale

             2 handfuls spinach

             1 cucumber

             1 celery stalk

             1 green apple

             1 lemon

This juice is packed with vitamins A, C, and K, as well as fiber and antioxidants. It is also cleansing and detoxifying.

Afternoon: 1 pineapple

                   1 mango

                   1 kiwi

                   1/2 cup coconut water

This juice is a great source of vitamin C and bromelain, an enzyme that can help improve digestion and reduce inflammation. It is also a good source of potassium and magnesium.

Dinner:  2 handfuls spinach

              1 cucumber

              1 green apple

              1 pear

              1/2 inch ginger knob

This juice is a good source of vitamins A, C, and K, as well as fiber and antioxidants. It is also naturally sweet and refreshing.

Day 3 of a 3-Day Juice

Morning: 1 orange

               1 grapefruit

               1 yellow bell pepper

               1/2 inch ginger knob

               1/4 teaspoon turmeric

This juice is a vibrant and refreshing way to start your day. It’s packed with vitamin C, antioxidants, and anti-inflammatory properties.

Lunch: 1 cup raspberries

            1 cup strawberries

            1 beat

            1/2 cup coconut water

This smoothie is a delightful and satisfying lunch option. It’s rich in antioxidants, vitamins, and minerals, and the beet provides a unique and earthy flavor.

Afternoon: 1/2 watermelon

                  1 lime

                  1 handful mint leaves

This juice is perfect for a hot afternoon. It’s hydrating, refreshing, and naturally sweet. The mint adds a touch of coolness and provides additional benefits for digestion.

Tips and tricks when making your juices, according to expert

Texture Preferences

For a thicker, smoothie-like consistency, increase the amount of fruits or vegetables.

To achieve a thinner, juice-like texture, incorporate a small amount of water or high water-content fruits such as grapes or oranges before blending.

Sweetening Options

Achieve a naturally sweet flavor profile by incorporating pineapple, apple, or a few dates, ensuring a wholesome and nutrient-rich beverage.

Post-Cleanse Eating

Be mindful of your post-cleanse meals; avoid shocking your system with heavy foods like milkshakes and cheeseburgers.

Opt for whole fruits, vegetables, and healthy lean protein sources for a balanced transition.


1. How much weight can you lose on a 3-day liquid diet?

How much weight you lose during a juice cleanse depends on things like your starting weight, how active you are, how long you do the cleanse, and what kinds of juices you drink. Usually, people can lose around 3 to 10 pounds on a juice cleanse that lasts 3 to 7 days.

2. What should I eat after a 3-day juice cleanse?

Eat simple and gentle fruits such as bananas, cantaloupe, and watermelon. When you’re ready to go back to regular meals, start with something light like a veggie soup with squash, pumpkins, beets, and green beans. Make sure to drink 8 cups of water or herbal teas during the day.

3. Can you drink coffee on a 3-day juice cleanse?

For the most juice cleanse benefits, it’s good to skip coffee. But don’t go all-in or nothing, as that can be not so great for you. Listen to your body, and plan how to manage your caffeine intake in a better way.

4. How often should you do a 3-day juice cleanse?

It’s a good idea to do a 3- or 6-day juice cleanse every two months. If you’re wondering how many days to cleanse, 3 days is likely the best for a natural detox. If that feels like a lot, start slowly by juicing once a day or even once a week.

5. What’s the longest you should do a juice cleanse?

Think about what you want to achieve—it decides how many days you should do a juice cleanse. If you want a fast reset for your routine, try 1 or 3 days. But if you want to begin healthy habits and a nutritious lifestyle, a week or 14 days might be just right for you.


To sum it up, doing a 3-day juice cleanse isn’t just about what you eat—it’s like giving your body and mind a refreshing break. The important vitamins and good stuff in the fruit juice help clean out toxins and boost our overall health. If you approach it with a clear plan and a promise to take care of your body, a 3-day detox can really kickstart positive changes, making it easier to live a healthy and balanced life.