I have been asked a lot to share details about my 3 day juice cleanse plan I did last week. This DIY 3 day juice cleanse is more like a liquid cleanse as I included smoothies as well for dinners to add more nutrients. As a nutritionist I prefer doing a 3 day juice cleanse with smoothies.
If you are looking for a longer plant-based reset- join my “4 Week Plant-based Reset!
So I am excited to share with you my 3 day juice cleanse diy plan today! I did a combination of juices and smoothies. It seems quite a few of you wanted to know a bit more about it so here is my 3 day juice cleanse plan with the exact juices I did in my diy 3 day juice cleanse.
So first of all: why am I doing this 3 day liquid cleanse?
My husband and 3 kids all have their birthdays in September so we have been eating lots and eating lots of cake! We also have been eating more vegan takeaways and eating a bit more vegan junk food over winter. My goal is always to add more wholefoods and plant-based meals. I decided to do this little juice cleanse as a reset to start this. I didn’t want to do it too strictly.
In the past, I have done quite a few juice cleanses (especially before having kids) I did 1, 2,3 days of juices only. I never loved the juices only cleanse. I feel they are too strict and lack too many nutrients. As a nutritionist and as a busy mum and I wanted to stay active to including 2 smoothies per day helped in adding more protein, fibre, fat and energy to be able to take care of my kids and go to the gym while getting a few more nutrients.
During this 3 day juice cleanse, I actually kept the same juices and similar smoothies to make it easier for me. The hardest part of this juice reset was fitting all the produce in my fridge along with our normal weekly shop for the rest of the family!
Also disclaimer: I kept my 2 coffees a day with a splash of soy milk! I didn’t intend to “detox” from coffee and it made me happy to have them. I actually liked having a hot drink throughout out the day.
Each time I make a juice or smoothie I have about 2 glasses so about 600ml each time.
My 3 day Juice/liquid Cleanse Plan
Day 1:
Juice #1: celery + lemon + apple
(1/2 bunch of celery, 2 lemons + 1 small green apple+ 2-3cm turmeric root) (Around 7am)
Juice #2: Carrot Orange Turmeric
(5-6 carrots, 2 oranges, 1 cm turmeric root) (Around 9-10am)
Juice #3: Beetroot, lettuce, cucumber, apple, carrot juice.
(1 raw beetroot, ½ lettuce, 1 Lebanese cucumber, 2 green apples, 1 carrot) (around Midday for lunch or in the afternoon)
Smoothie #1: Green Smoothie
(soy or almond milk, hemp protein powder, 1 or 2 frozen bananas, ½ cup frozen mango, 1-2 cups of kale or spinach, ½ tsp spirulina) (for lunch or mid-afternoon)
Smoothie #2 (Dinner Smoothie): soy milk, frozen bananas, tahini, cinnamon, baby spinach, hemp protein powder.
Day 2:
Juice #1: celery lemon apple
(1/2 bunch of celery, 2 lemons + 1 small green apple+ 2-3cm turmeric root) (Around 7am)
Juice #2: Carrot Orange Turmeric (5-6 carrots, 2 oranges, 1 cm turmeric root) (Around 9-10am)
Juice #3: Beetroot, lettuce, cucumber, apple, carrot juice. (1 raw beetroot, ½ lettuce, 1 Lebanese cucumber, 2 green apples, 1 carrot) (around Midday for lunch or in the afternoon)
Smoothie #1: Choc peanut butter smoothie (I was craving something more creamy and chocolatey for lunch) (frozen banana, soy milk, cacao, chocolate protein powder, peanut butter, baby spinach)
Smoothie #2: Berry smoothie bowl: (frozen berries, frozen bananas, soy milk, hemp protein powder, tahini, hemp seeds, cinnamon, baby spinach)
Day 3 of the 3 day juice cleanse plan:
Juice #1: celery lemon apple (1/2 bunch of celery, 2 lemons + 1 small green apple+ 2-3cm turmeric root) (Around 7am)
Juice #2: Carrot Orange Turmeric (5-6 carrots, 2 oranges, 1 cm turmeric root) (Around 9-10am)
Juice #3: Beetroot, lettuce, cucumber, apple, carrot juice. (1 raw beetroot, ½ lettuce, 1 Lebanese cucumber, 2 green apples, 1 carrot) (around Midday for lunch or in the afternoon)
Smoothie #1: Green Smoothie (soy or almond milk, hemp protein powder, 1 or 2 frozen bananas, ½ cup frozen mango, 1-2 cups of kale or spinach, ½ tsp spirulina) (for lunch or mid-afternoon)
Smoothie #2 Tahini Cinnamon Smoothie (one of my fave!): (frozen bananas, soy milk, tahini, cinnamon, hemp protein powder, a few berries, baby spinach)
How I am feeling after my 3 day juice cleanse plan:
Because I combined smoothies and juices I really didn’t get hungry. Before each meal I was hungry before lunch and dinner but once I had my smoothies I was fine.
Weight loss: I didn’t weight myself as weight loss wasn’t my goal but I feel healthy, energised and vibrant. I am motivated to include more juices in my weeks and I feel ready to eat more whole foods.
If you want to do this little 3 day juice reset you can definitely swap the juices/smoothies around. My main tip would be to follow your hunger cues (have a smoothie when very hungry) and add more veggie than fruits in both smoothies and juices. Also make sure to include 1 protein source in smoothie (protein powder/hemp seeds/ soymilk) + healthy fats (peanut butter/tahini).
Tag me @claireplantbasednutritionist in your stories if you do my 3 day juice cleanse plan! And if looking for nutrition coaching check out my nutrition coaching services page.
Please note: I do not recommend doing this 3 day juice cleanse plan if you are pregnant or breastfeeding.
Leave a Reply