3 Day Juice Cleanse Plan For Beginners

Right so your curiosity is piqued – you have heard about detoxing, done your research and now want to give it a try. So you enthusiastically type “3 day juice detox” into google and immediately feel your stomach fall into your boots – Where to start?? Which to choose??? There are just so many and as a beginner how are you meant to know which is the right choice?

Stressed Girl Starting At Monitor

Sit back, relax and breathe – I am going to take you through it step by step and provide you with an awesome revitalizing, refreshing 3 day juice detox plan that will flush your system, awaken your body and revive your soul! Are you ready? Right, first off there are some tips and tricks that can help to make your juice detox a little easier – it’s going to be hard existing on nothing but liquid for 3 days so try to follow these suggestions to smooth your transition.

  1. Don’t go from eating all manner of junk food to suddenly going into juice mode overnight – you will cave and cheat! Prepare your body for what lies ahead. Dedicate a week to cleaning up your diet. The cleaner your diet is going into a juice fast the easier it will be on your body and also your mind. So how do you prepare? Cut out anything processed, stop all non-prescription medications, reduce your dairy and meat intake, cut down on caffeine, start drinking more water, eat more fruits and veggies and try to include one or more fresh juices a day. This will slowly transition your body to receive less of a shock when you start juicing. The day before the detox starts, get your juicer ready – clean it make sure all the parts are there and set it up on the kitchen counter ready for use.
  2. Try to eat a rainbow every day. The more variety and color you consume the more vitamins, minerals and nutrients you flood your system with. Remember the goal is better health (ok and maybe to fit into a size smaller jeans)! The recipes I provide at the end are not set in stone. They are simply a guideline to give you a starting point for your detox. If you don’t like a particular ingredient, don’t soldier on through and drink it with your nose pegged just because it’s written here. You can substitute any of the ingredients for similar (kale for spinach, lemons for limes and so on), more appealing ones if you so wish. You will also see that I have provided you with a variety of recipes to choose from, so you don’t get bored with the same ones for three solid days. Interchange as desired, just try to keep them within the designated time of the day. The ones for breakfast have more calories and give you more energy for example, so you don’t want to be drinking those at night.
  3. Headaches and a little crankiness is normal on a juice cleanse along with strong cravings for solid food – you have no idea how much you will miss chewing! When an attack strikes, remind yourself why you are doing this – you want a cleaner body with less toxins and be able to rock a bikini! If the mantra doesn’t work, make an extra juice. Rather have more juice to keep you full than cave in and have to start all over again – you will hate yourself in the morning!

  4. Stay hydrated! It is recommended to drink at least 16 oz. (2 glasses) of water after each juice to flush all the goodness through your body to do its wonderful work. You should be aiming at 2 – 2.5 liters of water daily in addition to your juices. Yes – make your peace with spending an awful lot of time on the toilet over those 3 days!
  5. Start your day by drinking 16 oz. of warm to hot water with ½ a lemon squeezed into it. This just flushes your system in preparation for the day and gives you a nice boost of energy. (I would recommend doing this every morning whether you are doing a detox or not).
  6. The recommendations for a juice cleanse are that you consume between 4 and 6 juices per day with each consisting of around 16 oz. give or take. These should be spread out evenly throughout the day so that you ensure your body gets adequate nutrition to keep it going.

So without further ado, I present the 3 day juice detox for beginners! Woman Making A Fresh Juice A rough outline for your day should look something like this:

Wake up: 16 oz. of hot lemon water
Breakfast: Your choice of juice from the list
Mid-morning: 16 oz. of coconut water (if you can get it), otherwise make another hot drink but this time add some ginger
Lunch: Your choice of juice from the list
Afternoon Snack: Your choice of juice from the list
Dinner: Your choice of juice from the list
Dessert: Your choice of juice from the list
Bedtime: Drink herbal tea (any kind)
All Day:  WATER, WATER, WATER!!!

BREAKFAST JUICES:

A Fresh Glass Of Apple Carrot Ginger Juice Juice Option 1:

  • 2 apples
  • 1 cucumber
  • 2 cups seedless grapes
  • 1 cup fresh blueberries
  • 1 inch of ginger

Juice Option 2:

  • 2 apples
  • 1 orange
  • 1 cup pineapple
  • ½ lemon

Juice Option 3:

  • 3 carrots
  • 2 apples
  • 2 oranges
  • ½ lemon
  • 1 inch ginger

LUNCH JUICES:

Juice Option 1:

  • 1 pear
  • 1 cucumber
  • 4 celery stalks
  • 2 cups baby spinach leaves
  • ½ cup broccoli
  • 6 mint leaves

Juice Option 2:

  • 3 tomatoes
  • 4 garlic cloves
  • ½ cup basil leaves
  • ½ lemon

Juice Option 3:

  • 2 apples
  • 2 cucumbers
  • 8 kale leaves
  • ½ cup parsley

AFTERNOON SNACK JUICES:

Juice Option 1:

  • 3 cups watermelon
  • 1 apple
  • 2 limes
  • 12 basil leaves

Juice Option 2:

  • 2 beets
  • 3 carrots
  • 1 apple
  • 1 cup broccoli
  • 1 cup baby spinach leaves
  • 1 inch ginger

Juice Option 3:

  • 1 tangerine
  • 1 orange
  • 2 beets
  • 1 carrot
  • 3 celery stalks
  • ½ lemon

DINNER JUICES:

Juice Option 1:A Glass Of Green Machine

  • 1 beet
  • 2 carrot
  • 1 cucumber
  • 6 kale leaves
  • 1 apple
  • 1 lime

Juice Option 2:

  • 6 kale leaves
  • 2 cups baby spinach leaves
  • 1 apple
  • 1 pear
  • 2 carrots
  • 2 celery stalks
  • 1 inch of ginger

Juice Option 3:

  • 8 kale leaves
  • 1 cucumber
  • 1 apple
  • 3 celery stalks
  • 1 lemon
  • 1 inch of ginger

DESSERT JUICES:

Juice Option 1:

  • 1 pear
  • 2 peaches
  • 1 apple
  • ½ cup blueberries
  • ½ teaspoon cinnamon

Juice Option 2:

  • 4 cups watermelon
  • 1 cup blueberries
  • ½ cup seedless grapes
  • ½ lemon

Juice Option 3:

  • 3 cups black grapes
  • 1 cup blueberries
  • 10 mint leaves

And that’s it. Easy as pie! (Fruit pie naturally ;-) )

Related Articles

Juicing Vs. Blending: What’s Better For You?
Fresh Vs. Store Bought Juice: Is There A Difference?

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  1. […] For example, a break from alcohol or soda for a week or two can be a form of cleansing, especially if your diet is loaded with any of these two drinks. Increasing your fiber intake while reducing your intake of processed foods at the same time can also be a form of detoxification. One of the best and most popular ways to detoxify, however, is to cut back or stave off on solid foods for a short period of time and subsist only on fruit and vegetable drinks like juices and smoothies. Beginners should only partake in these juice cleanses for a maximum of 3 days so that your body can adjust to a diet without solid food. A great beginner’s guide to juice cleanses can be found here. […]

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