Use these 3 Day Juice cleanse recipes, 3-day diet chart, and shopping list for gut health and shedding about 4 pounds like I did -- plus has anti-inflammatory foods! Based on Dr. Oz’s Detox Cleanse Diet, the juices are healthy, wholesome, and full of fiber and essential nutrients. Also, check out this cabbage soup diet recipe and cucumber water.
Table of Contents
- 1 Best Juice Cleanse for Weight Management
- 2 How to Make Detox Drinks
- 3 Ingredients for the Detox Juice Cleanse
- 4 Storage
- 5 3-Day Juice Cleanse (Diet Plan)
- 6 What Is a Juice Cleanse?
- 7 What is Detox Juice?
- 8 Pros of A Juice Cleanse
- 9 Is a Juice Cleanse a Healthy Choice for You?
- 10 Tips for a Successful 3 Day Juice Cleanse
- 11 3-Day Detox Cleanse (Chart)
- 12 Other healthy recipes to try
- 13 Juice Cleanse Recipes
Best Juice Cleanse for Weight Management
Whether you need to shed a few pounds quickly after the holidays or are striving to overcome a plateau, Dr. Oz’s 3-day juice cleanse can help you achieve your goals.
Unlike other juice diets, you make your juices by blending them at home and not straining them afterward. They are as thick as a smoothie!
Blending preserves the fiber content of plants! In addition, this juice cleanse includes flax seeds as a source of protein.
They are loaded with fresh fruits and vegetables that have detox and anti-inflammatory properties and are also great for acne and other skin conditions.
What that means is, this is a diet rich in whole foods. Processed ingredients and artificial flavors are left out, resetting your body to live a healthier lifestyle.
Although some liquid-based diets last a week or even longer, which experts say may be dangerous, there are shorter three-day juice cleanses that you might consider.
In fact, according to Dr. Robynne Chutkan, M.D., an integrative gastroenterologist and author of Gutbliss: Feel Light, Tight, and Bright-the Healthy Way, " a three-day juice cleanse is not a harmful thing”… because "It's not going to dramatically change your health."
However, as for any diet, consult your doctor first and foremost before doing this 3-day cleanse (especially if you already have any health issues)!
I lost 4 pounds in 3 days on this 3-day detox cleanse. Then I started a wholesome diet prescribed by a registered dietitian.
My goal is ‘new year, a healthier me!’ (and hopefully you, too).
How to Make Detox Drinks
This juice cleanse diet provides 3 detox drink recipes to consume during 3 days, as follows:
- Breakfast Drink:
Add 1 medium banana, 1 cup raspberries, 1 tablespoon almond butter, 1 tablespoon flax seeds, ¼ cup spinach, 2 teaspoon lemon juice, and 1 cup water to a blender. Blend until smooth. Drink straight without straining!
- Lunch Drink:
Add 1 medium cucumber, 4 celery stalks, ½ cup almond milk, 1 tablespoon coconut oil, ½ green apple, ½ lime, 1 cup kale leaves, and 1 cup pineapple to the cup of a blender. Blend until smooth and do not strain before drinking it.
- Dinner Drink:
Place 1 cup blueberries, ¼ avocado, 1 tablespoon lemon juice, 1 tablespoon flax seeds, ½ cup mango, 1 cup kale leaves, ¼ teaspoon ground cayenne pepper, and 1.5 cups coconut water in the cup of a blender. Blend until smooth. Do NOT strain it!
NOTE: You're supposed to choose any one of the 3 detox cleanse juices above to make and drink for a snack. Each drink recipe yields at least a 16-ounce juice or more. Do not forget to start the morning with green tea and drink water during the day while on this juice cleansing.
Ingredients for the Detox Juice Cleanse
This complete shopping list will help you buy all the ingredients that you need for this 3-day detox cleanse diet (except for the snack drink) as follows:
- 3 cups raspberries
- 3 cups blueberries
- 2 mangos
- 1 pineapple (or 3 cups)
- 2 green apples
- 3 bananas
- 6 lemons
- 2 limes
- 6 cups kale
- 1 avocado
- 3 cucumbers
- 1 cup spinach
- 12 celery stalks
- 2 liters of coconut water
- 5 cups almond milk
- Ground cayenne pepper
- Flax seeds (6 tablespoons)
- Almond butter (3 tablespoons)
- Coconut Oil (3 tablespoons)
- Green Tea
- Stevia (3 teaspoons)
- Lavender Oil (30 drops)
- Epsom salt (7.5 cups)
- Supplements (3 pills each): A multivitamin, Omega 3, and probiotics.
NOTE: The shopping list above doesn’t include the ingredients for the snack drink, as every person has their own personal favorite. According to this juice cleanse, you should repeat your favorite drink for a snack. Buying extra ingredients for 3 days helps; otherwise, make an extra visit to the grocery store. You can also consume the extra groceries after resuming your everyday diet!
Storage
- You can make all your 3 different drinks ahead for the day and keep them each in a mason jar in the fridge.
- But it’s recommended to drink them fresh or right after making each one of them.
- To preserve the nutrients completely, do not make each any more than 24 hours ahead.
- Moreover, each contains fruits that oxidize quickly such as banana, apple, and avocado. They won’t taste as fresh when kept longer.
3-Day Juice Cleanse (Diet Plan)
All 3 days follow the same routine in this specific order:
- MORNING DETOX TEA: Start the day by drinking a cup of green tea (herbal tea) mixed with 1 teaspoon of Stevia and a slice of lemon.
- BREAKFAST DRINK: Then, make your breakfast drink by blending water, raspberries, flax seeds, banana, spinach, almond butter, and lemon in a blender until smooth. Do NOT strain! This will help you ingest all the fiber.
- SUPPLEMENTS: Take ½ multivitamin plus a probiotic supplement.
- LUNCH DRINK: Blend celery stalks, cucumber, kale leaves, green apple, lime, coconut oil, almond milk (nut milk), and pineapple in a blender until smooth. Do NOT strain!
- SUPPLEMENTS: Take ½ multivitamin plus an Omega 3 supplement.
- SNACK DRINK: Repeat your favorite drink of the three!
- DRINK DINNER: Blend mango, blueberries, coconut water, kale, lemon, avocado, cayenne pepper, and flax seeds in a blender until smooth. Again, do NOT strain!
- DETOX ULTRA BATH: Take a bath with 2.5 cups of Epsom salt and 10 drops of lavender oil.
During these 3 days, make sure to drink lots of water (at least 8 cups), plenty of rest, and preferably do NOT exercise (or do only gentle exercise).
Weight loss may vary, but many people reported shedding around 3 to 4 pounds in 3 days.
What Is a Juice Cleanse?
A juice cleanse, also known as a juice fast, is a detox diet that consists of drinking vegetable and fruit juices for a short period of time (1-3 days).
No solid foods are consumed, only liquids (raw juices and water).
It’s believed that blended raw fruits and vegetables nourish the body while also flushing out toxins and waste. However, according to Healthline "detox diets don't do anything that your body can’t naturally do on its own" but they "can optimize your body’s natural detoxification system."
It can clear away sugar, caffeine, refined foods, and other substances that can deplete energy.
However, for lasting effects, your eating habits may need to change as well. You must adopt a healthy lifestyle in order to not regain the pounds shed.
What is Detox Juice?
Detox juice is the nutritious, fresh juice extracted from fruits and vegetables using various methods, including by hand, using an electric juicer, or by blending in the blender.
With this 3-day detox juice cleanse, you drink only blended juices and water for 3 days.
Unlike other juice cleanse diets out there, this 3-day detox cleanse is not a squeezed juice cleanse that removes fiber from the equation.
Pros of A Juice Cleanse
The best juice cleanse provides extra nutrition and a good amount of fiber, if you’re lacking it in your diet. According to Houston Methodist, among its potential positive effects are:
- Anti-inflammatory properties because it contains anti-inflammation foods
- Shed pounds quickly
- Improves nutrient absorption
- Feeds good bacteria in your gut
- May help lower cholesterol
- Boosts the immune system and energy levels
- May lower blood sugar levels
- May improve your skin and mental clarity
- Reduces dehydration (you have to drink plenty of water too)
- Broadens the range of fruits and vegetables that you eat.
Is a Juice Cleanse a Healthy Choice for You?
It can provide a short-term boost for starting a new healthy eating program, but it is not recommended as a long-term weight loss program.
Moreover, following a juice diet for three days may help you shed some pounds quickly, but it doesn’t fulfill all your nutritional needs.
Also, it doesn’t teach you how to plan, prep, and eat healthy meals for more sustained, long-term weight management.
The U.S. Department of Agriculture 2020–2025 Dietary Guidelines for Americans recommends consuming a variety of vegetables, fruits, leafy greens, grains, lean meats, beans and legumes, nuts, seeds, dairy, and oil each day for a healthy, balanced diet.
Some have reported various side effects on other juice cleanse diets, like brain fog (mostly on the first day), digestive problems, and low energy levels.
Tips for a Successful 3 Day Juice Cleanse
1. Prepare Your Body Ahead of Time
Start weaning off caffeine, processed foods, alcohol, and sugar 2–3 days before your cleanse. This helps reduce withdrawal symptoms like headaches or fatigue.
2. Stay Hydrated
Drink plenty of water throughout the day—at least 8–10 glasses. Herbal teas and lemon water can also help support digestion and detox.
3. Use Fresh, High-Quality Ingredients
For the best results and flavor, use fresh, organic fruits and vegetables whenever possible. Wash all produce thoroughly before juicing.
4. Keep Juices Cold and Sealed
Store your juices in airtight glass bottles and refrigerate immediately. Fresh juice is best consumed within 24–48 hours for maximum nutrients.
5. Listen to Your Body
It’s normal to feel a bit tired or hungry, especially on day one. However, if you feel dizzy, weak, or unwell, modify your plan—add a small healthy snack or consult a professional.
6. Don’t Overdo Exercise
Light movement like yoga, stretching, or walking is great during a cleanse. Avoid heavy workouts, as your calorie intake will be lower than usual.
3-Day Detox Cleanse (Chart)
PIN & ENJOY!
Other healthy recipes to try
- Weight Watchers Chicken Tortilla Soup
- Air Fryer Tilapia
- Norwegian Fish Soup Recipe (Low Carb)
- Low Carb Cauliflower Curry Soup
- 35 Anti-inflammatory recipes
Juice Cleanse Recipes
Equipment
- 1 blender
Ingredients
BREAKFAST DRINK:
- 1 medium banana
- 1 cup raspberries
- 1 tablespoon almond butter
- 1 tablespoon flax seeds
- ¼ cup spinach
- 2 teaspoon lemon juice
- 1 cup water
LUNCH DRINK:
- 1 medium cucumber
- 4 celery stalks
- ½ cup almond milk
- 1 tablespoon coconut oil
- ½ green apple
- ½ lime
- 1 cup kale leaves
- 1 cup pineapple
DINNER DRINK:
- 1 cup blueberries
- ¼ avocado
- 1 tablespoon lemon juice
- 1 tablespoon flax seeds
- ½ cup mango
- 1 cup kale leaves
- ¼ teaspoon ground cayenne pepper
- 1.5 cups coconut water SEE NOTES
Instructions
- Blend the ingredients for each drink in a blender until smooth. Drink without straining it!
Recipe Video
Recipe Notes
- MORNING DETOX TEA: Start the day by drinking a cup of green tea (herbal tea) mixed with 1 teaspoon of Stevia and a slice of lemon.
- BREAKFAST DRINK: Then, make your breakfast drink by blending water, raspberries, flax seeds, banana, spinach, almond butter, and lemon in a blender until smooth. Do NOT strain! This will help you ingest all the fiber.
- SUPPLEMENTS: Take ½ multivitamin plus a probiotic supplement.
- LUNCH DRINK: Blend celery stalks, cucumber, kale leaves, green apple, lime, coconut oil, almond milk (nut milk), and pineapple in a blender until smooth. Do NOT strain!
- SUPPLEMENTS: Take ½ multivitamin plus an Omega 3 supplement.
- SNACK DRINK: Repeat your favorite drink!
- DINNER DRINK: Blend mango, blueberries, coconut water, kale, lemon, avocado, cayenne pepper, and flax seeds in a blender until smooth. Again, do NOT strain!
- DETOX ULTRA BATH: Take a bath with 2.5 cups of Epsom salt and 10 drops of lavender oil.
- You can make all your 3 different drinks ahead for the day and keep them each in a mason jar in the fridge.
- But it’s recommended to drink them fresh or right after making each one of them.
- To preserve the nutrients completely, do not make each any more than 24 hours ahead.
- Moreover, each contains fruits that oxidize quickly such as bananas, apples, and avocados. They won’t taste as fresh when kept longer.
Nutrition
** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.
Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.
Tish says
Can’t wait to try this but I am allergic to avocados, what do you recommend for a substitute?
Denise Browning says
No problem Tish! You can replace 1/4 avocado with 1 tbsp of coconut oil or almond butter!
Cindy says
Is it ok to have 2 cups of green tea? 1 in the AM and a second in pm?
Denise Browning says
Hi Cindy! Because green tea has caffeine is better consumed in the morning. If you want to have an herbal tea during the night is fine but please choose something calming such as camomile. Or get a caffeine-free green tea.
Annie says
Oh one more question, sorry! Any substitutes for mango?
Denise Browning says
Yes! Papaya. Like mangoes, they contain digestive enzimes and fiber.
Annie says
Hi there, I don’t see amounts for each of the fruits and vegetables like a cup or half a cup. Where would I find this? Thank you!
Denise Browning says
Annie, if you go to the chart or to the recipe card, you will see some measurements are given in units while ofther are in cups.
Francesca says
Hi, this cleanse looks good but I have a question about submitting the blueberries. I currently can’t have blueberries, can I use another fruit as a replacement? Thanks
Denise Browning says
Hi Francesca! No worries! You can replace blueberries with another type of berries such as strawberries, raspberries or blackberries.
Monica says
Hi,
I will be starting my cleanse tomorrow using your recipe. Looking to shed couple pounds by Saturday. I do workout 5 days a week and does intermittent fasting so I usually skip breakfast. Can I still continue my fasting window with the juice & can I still workout? So glad I found this. Thank you!
Denise Browning says
Hi Monica! Although you are doing great things such as exercising and intermitent fasting, Dr. Oz doesn't recommend exercising in this 3-day juice cleaning diet. This increases the risk of fanting and fall. Although he doesn't mention anything about intermitent fasting, you'd have to consume all the juices for each day in your fastening time window as you'd do with solid meals. I hope this helps!
Hannah says
Hello,
Is it alright to do this cleanse for four days instead of three?
Thank you in advance!
Denise Browning says
Hi Hannah! According to Dr. Oz, it is only for 3 days at a time.
Dacia says
Looking forward to trying this soon. I had a question regarding the coconut oil. What kind should I buy? The ones I'm finding are either cooking spray oils or in jars kinda like a wax form.
Denise Browning says
Hi, Dacia! Please don't use the spray type. Prefer the wax type. This is what I have! Enjoy!
Cindy says
Can you explain what the snack drink would be. Is it just like coffee or tea?
Denise Browning says
Hi Cindy! You can choose any of these 3 drink recipes and make it for a snack. Choose the one you enjoyed the most!
Sofia says
Hi, i’ve just started that juice cleanse and I wanted to ask how much water I should drink throughout the day.
Denise Browning says
Hi Sofia! You should drink at least 8 cups of water daily.
Anna says
Hello! This sounds great. Do you peel the apple and cucumber or just blend with the peel?
Denise Browning says
Hi Anna! I blend them with the peel because their peel contain fiber and I don't strain my juices. It is great for feeding your gut.
Beth says
Is the “One cup of water” in the breakfast recipe coconut water or just plain water?
Denise Browning says
It is plain water unless when stated is coconut water (dinner drink).
Diane says
Can frozen fruits be used instead? Easier to find frozen berries.
Denise Browning says
Hi Diane! Yes, you can use frozen berries.
Ashton says
May be a silly question but never hurt to ask right.....Instead of the "snack juice" would it be ok if we ate the ingredients rather than blending them? For example if my favorite is the breakfast juice could I instead eat the ingredients in their recommended portions or should though only be blended and consumed?
Denise Browning says
Hi Ashton! You can certainly eat the ingredients instead of blending them to make no-strainable juices. Make sure to drink the coconut water too! Enjoy!
Tracie says
I just started this cleanse today, and I was wondering if adding protein powder to any of the juices is ok.
Denise Browning says
Hi Tracie! You may add it if you want but depending on your protein powder, you will be adding heavy metals to a cleanse/detox diet. Believe it or not, some protein powders have heavy metals. Plus, you will also be adding calories.
Lisa says
Thank you so much, that makes sense! I had one more question, I have flax seed already, does it have to be ground? I suppose I could grind it first? Sounds silly to ask but wanna do it right!
Dale says
Hi! How often can you do the 3 day detox?
Denise Browning says
I think once every two months. But there are people that did once a month.
Lisa says
Hi, I was looking for a good belended juice program and this looks so healthy…can’t wait to try! Two questions. Is stevia optional? I don’t usually need sweetened tea and was wondering if there is any health benefit to it or just for taste? Also, this is more eating than I’m used to doing because I usually fast every day. For the snack shake, is it unhealthy to skip altogether or is there something else like kombucha or something i could have instead? Thanks so much!
Denise Browning says
Hi Lisa! I am glad you found us! Stevia or any other sugar substitute is optional. It was added to the tea to make it tasty but you can skip it. As for skipping the snack juice, I don't recommend it. It is key that you get the necessary nutrition, fiber, and a certain range of calories so you won't faint, feel hungry, or dehydrate. I don't advise you to drink kombucha instead of that snack juice. It doesn't have the same amount of nutritional value or calories. Wishing you much success on this detox diet!
Candice says
Thanks for this. What types of foods should I eat on day 4?
Denise Browning says
Hi Candice! This is a 3-day cleanse. From the 4th and on you should eat a healthy, balanced diet; otherwise, you'll gain back the pounds you lost.
Hannah says
Hi there
Is the 1064 calories per day or per juice?
Denise Browning says
It is per day!
Tonya J says
Hello. The plan says 1/2 lime for lunch drink. Does that include the skin of the lime as well?
Denise Browning says
Hi Tonya! The 1/2 lime includes only the pulp (not the peel) which contains fiber. But if you don't like it, use only the juice. As for the avocado is 1/4 of an avocado, not 1/4 of a cup. Enjoy!
Carlos says
This cleanse worked so good I only did two days! I lost 7 pounds. Can I mention you on my Instagram?
Denise Browning says
Hi Carlos! I am so glad for your amazing results. Yes, I would be happy to feature your IG post or story in my IG story if you agree with it.