3 Day Juice Cleanse Recipes for Detox, Energy & Weight Loss

Looking for the best 3-day juice cleanse recipes? You’re in the right place. This guide includes three fresh, detoxifying juice recipes for each day—plus a few bonus drinks to keep your energy up and cravings down.

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There's something about the arrival of spring that makes me want to push the refresh button on my life: mentally, emotionally, and physically. As the days get a little longer and the air begins to warm, my body naturally craves a reset.

What Is a 3-Day Juice Cleanse and Why You Should Try It

One ritual I've stuck with over the past few years is a 3-day juice cleanse to mark the start of the season. It's become a bit of a tradition—my way of pausing, shedding the weight of winter, and stepping into the lightness of spring.

Of course, cleanses can be done any time of year. But for me, there's something especially poetic about doing one in the spring—especially right before Easter. It feels symbolic, like I'm releasing the last layers of the previous year and welcoming a fresh season of renewal, both inside and out.

It's not just about the emotional reset, either. If you live somewhere with four seasons, you've probably noticed how your eating habits shift with them.

Fall and winter are all about comfort food: thick soups, hearty stews, rich meats—the kind of meals that feel like a warm blanket for the soul.

Come spring and summer, our cravings start to change. We're drawn to brighter, lighter meals: smoothies, acai bowls, grilled fish, chicken breasts, spring salads, and juicy fruits that taste like sunshine.

It's also when fresh fruits and vegetables become more abundant and accessible—which is another reason I love cleansing during this time of year.

Quick note: eating with the seasons does wonders for your physical and mental health. It's not always the easiest path, but it's definitely one of the most nourishing.

When to Do a Juice Cleanse for Best Results

That's where my 3-day juice cleanse comes in. I do it every spring now, and I've grown to love how it makes me feel—energized, clear-headed, and deeply in tune with what my body actually needs. It's the perfect gentle nudge to leave winter behind, clean out the heavier meals, and embrace a lighter, more vibrant way of living.

The plan is simple: three juices a day, drink plenty of water throughout the day, and herbal teas before bed. And if you start to feel dizzy, hungry, or low on energy, that's okay, listen to your body. Supplement with solid, nourishing foods like avocado, a plain green salad, a smoothie, or a handful of nuts. These can support you without derailing your cleanse.

The goal isn't to push your body to the limit. It's to give it a break—to help flush out toxins and let go of any buildup from processed foods, stress, or environmental factors.

Remember: not every cleanse works for everybody, and not every cleanse needs to look the same. You don't have to follow it rigidly. The intention is to take care of yourself, not to punish your body.

These 3-day juice cleanse recipes have become a staple in my wellness routine (and honestly, in my life). They give me a boost of energy, clear my skin, support digestion, and most importantly, strengthen my immune system during seasonal transitions or when I'm traveling.

And you don't need to be on a cleanse to enjoy them. I love incorporating these juices into my weekly routine for a little health boost before a workout, ahead of a trip, or to hydrate after a long day. They're my secret weapon when I feel run-down. One glass of my sunshine starter juice in the morning, and it's like giving my body a little superpower.

These recipes are designed to detox, nourish, and support the immune system. They're made with ingredients that come straight from the earth, many of which you can grow yourself if you have a garden. Some have even been used for generations in cultures around the world to promote wellness, both physically and mentally.

The key to a truly effective 3-day juice cleanse lies in the ingredients. It's all about balance, choosing juices that support your body's needs throughout the day so you stay fueled, hydrated, and feeling good from morning to night.

With that in mind, I've put together nine juice recipes to guide you through a 3-day cleanse. Feel free to swap out ingredients for ones with similar benefits if you prefer different flavors or want to mix them up. This is your reset, make it work for you.

3-Day Juice Cleanse Recipes for Detox, Energy Boost and Weight Loss

Morning Juice Cleanse Recipes for Energy and Immune Support

Green Glow Juice

• ¼ cup kale

• 1 green bell pepper (seeds removed, skin peeled if preferred)

• 3 limes, juiced

• 3 green apples

• A few fresh mint leaves

Sunshine Starter

• 1 grapefruit

• 2 lemons

• 2 apples

• 2 medium carrots

• 1-inch piece of ginger

• 1 stalk of celery (optional – I skip this, but my mom likes it for an extra green kick)

Morning Kickstart

• 1 cup spinach or collard greens

• 2 medium beet, peeled and chopped

• 2 oranges

• 1 lime

• ½ cup pineapple chunks

• ¼ teaspoon chili pepper, cayenne, or 1-inch piece of ginger (choose one or two based on your heat preference)

Midday Juice Cleanse Recipes for Detox and Mental Focus

Cozy Afternoon

• ½ cup pumpkin (fresh or steamed and cooled)

• 2 pears

• 2 apples

• ½ teaspoon ground cinnamon

Citrus Zing

• 3 tangerines or oranges

• 3 lemons

• 1 lime

• 2 apples

• 1-inch piece of ginger

• Pinch of cayenne pepper

Hydration Boost

• 1 cucumber

• 1 tablespoon aloe vera gel (or scrape fresh from the leaf)

• A few fresh mint leaves

• 3 lemons

• 1-inch piece of ginger

• 1 handful spinach (optional)

Evening Juice Cleanse Recipes to Relax and Restore

Green Sunset

• 4 ripe pears

• 5 kiwis, peeled

• 1-inch piece of turmeric

• 1-inch piece of ginger

Golden Pine

• 1 cup pineapple chunks

• 1-inch piece of turmeric

• 1-inch piece of ginger

• ½ cup cherries (optional, for added sweetness and antioxidants)

Earthy Nightcap

• 1 cup purple kale

• 2 carrots

• 1-inch piece of turmeric

• 1-inch piece of ginger

• Dash of black pepper (to activate turmeric benefits)

Bonus Detox Drink Recipes for your 3-Day Cleanse

Cucumber Cooler

• 1 cucumber

• 1 lime

• 1 green apple

• ½ avocado (blended, not juiced)

• Mint leaves

• Splash of fresh coconut water (optional)

Detox Tonic

• ¼ cup pineapple chunks

• 1 green apple

• 1 lemons

• ½ fennel bulb

• ½ cucumber

• 1-inch ginger

• A few fresh mint and parsley leaves

Goodnight Lover (non-juice option)

• 1 cup almond milk

• 1 tsp ashwagandha

• ¼ tsp turmeric

• ¼ tsp cinnamon

Warm on the stove or serve chilled

In this cleanse, we use a combination of green and powerful juices with more fruit-oriented and light ones. Green juices are popular for weight loss, detox and cleansing.

While you can drink green juices any time of day, we recommend having your greenest juices in the morning. Darker green vegetables are better used before going to bed. Greens aren't always the star of the show in terms of taste, but they're essential.

I usually reach for spinach—it's loaded with vitamins and minerals, and its taste is pretty mild compared to, say kale. Plus, that deep green color just looks healthy. Sometimes, that's enough to convince me I'm doing something good for myself!

3-Day Juice Cleanse Ingredients, Recipe Tips, and Detox Health Benefits

Top Ingredients Used in our 3-Day Juice Cleanse Detox Recipes

Leafy Greens

• Spinach (my go-to: mild taste)

• Kale (stronger, super nutritious, and powerful benefits)

• Cucumber (light and refreshing)

• Celery

• Collard greens (earthy and bold; more intense flavor but worth it)

• Pro tip: If you're new to green juices, start with cucumber or spinach. They're gentle and still packed with goodness.

Peppers

Peppers are great for your immune system and to accelerate your metabolism. I usually go for jalapeños, but if I can find fresh cayenne peppers at the market, I grab them immediately. Cayenne is a powerhouse: it boosts metabolism, reduces inflammation, and brings the heat in the best way.

Capsaicin is found in chili peppers, and it does so much more than just wake up your taste buds. It helps with digestion, can relieve pain, and has antioxidant properties. Basically, it's like fire in your cup—in a good way. Black pepper before bed is great, too.

Capsaicin-rich peppers help with metabolism and inflammation:

• Cayenne (my favorite!)

• Jalapeños

• Habaneros (for the bold)

• Bell peppers

• Black pepper (especially at night with turmeric)

Fruits

Citruses are your best friends here. Not only do oranges and lemons bring brightness to the flavor, but they're loaded with Vitamin C and help balance the earthy and spicy flavors from the veggies and peppers.

Citruses:

• Oranges and blood oranges

• Limes (especially good with cucumber-based juices)

• Lemons

• Grapefruits (a bit more tang, but super refreshing)

• Tangerines (small but sweet and mighty)

Pick the juiciest fruits you can find. I always go for oranges that feel heavy in my hand and have a slightly wrinkled peel. Those are the best!

Other fruits:

• Apples

• Pineapples

• Pears

• Kiwis

• Cherries and berries

Stems and Roots

Most roots and stems can be added to juices at any time of the day, but I like to have them especially in my last juice of the day. Ginger and turmeric are my go-tos since they both have anti-inflammatory and antioxidant properties. I use them both separately, but even more often combined!

Stems:

• Ginger

• Turmeric

• Galangal (a cousin of ginger with a more citrusy kick)

Root vegetables:

• Beets (great for detoxing and a vibrant pink color)

• Carrot (naturally sweet, great for beginners)

• Horseradish (if you're daring!)

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Preparation Tips for a Successful 3-Day Juice Cleanse

• Wash all your ingredients thoroughly.

• Peel and chop the fruits and roots, even apples, especially if the fruit isn't organic. 

  Pro tip: Farmers often coat fruits like apples and pears in wax for preservation, which traps pesticides. I grew up hearing that fruit skins are packed with nutrients (thanks, Grandma!), but nowadays, I peel most of my fruits, even if they're organic. I prefer to err on the side of caution rather than getting exposed to any chemicals or pesticides.

• Juice or blend. Use a juicer or high-powered blender if you're using a cheesecloth to strain.

• Optional: Chill in the fridge for a few hours or pour over ice.

• If it's too strong, dilute it with a bit of filtered water.

• Meal prep smartly: While you can't really "prep" a juice the way you prep a salad, you can wash and chop your ingredients ahead of time. Store them in separate glass containers in the fridge for easy blending.

• Use cold-pressed juice if you're in a pinch. Sometimes, I'll grab fresh-pressed juice shots from a local health store: ginger, turmeric, lemon and mix them up with some fresh-squeezed orange and lemon juice, and you're good to go.

• No sugar, no sweeteners. Seriously, don't add sugar. Your taste buds will adjust. I used to sweeten every smoothie and juice, but I've since retrained my palate, and now I truly enjoy the real flavors.

• Instagram-worthy color? Add more greens! Want a vivid, green-as-a-spring-meadow drink? Toss in extra spinach or cucumber.

• Fly with juice: I never get on a plane without drinking a fresh juice or a wellness shot beforehand. It helps fight off the inevitable airport germs and keeps me feeling refreshed even after long hauls.

Top Health Benefits of a Juice Cleanse: Detox, Immune Support and Weight Loss

Here's what your body's getting with each ingredient:

Spinach: Rich in fiber, calcium, folic acid, and an alphabet of vitamins (A, B6, B9, C, E, K), plus iron and potassium. It supports bone health, boosts your immune system, and helps keep your skin glowing. 

Oranges: Vitamin C, potassium, fiber, and folate. They brighten up your juices with natural sweetness and help support immune health, heart health, and skin vitality. They also make everything taste better.

Lemons: Detoxifying and immune-boosting. They also help you absorb iron more effectively, support liver function, and balance pH levels in the body. 

Ginger: Antibacterial, anti-inflammatory, and amazing for your gut. It eases digestion, fights nausea, and adds a little kick that makes you feel instantly revitalized.

Turmeric: Thanks to curcumin, it may help prevent Alzheimer's, arthritis, and even depression. It's also known for its powerful anti-inflammatory benefits and mood-boosting magic.

Jalapeño Peppers: Packed with vitamins A, B, C, K, and carotene, these antioxidant-rich little firecrackers naturally boost metabolism, help flush out toxins, burn fat more efficiently, and fight inflammation.

Apples: A sweet staple loaded with fiber, vitamin C, and antioxidants. Great for gut health, balancing blood sugar, and giving your body a gentle detox. 

Kale: A true powerhouse, loaded with fiber, calcium, iron, and vitamins A, C, and K. It supports immunity, keeps your skin clear and radiant, and helps your body detox naturally. 

Celery: Hydrating, anti-inflammatory, and rich in vitamins, minerals, and antioxidants. It helps with digestion, fights bloating, and is a superstar when it comes to flushing out toxins. 

Carrots: Beta-carotene, fiber, and vitamin A galore. They boost eye health, support glowing skin, and give your immune system some extra love. Naturally sweet and always welcome.

Aloe Vera: Soothing, cooling, and deeply hydrating. It supports digestion, reduces inflammation, and helps your skin glow from the inside out. Basically, a tall glass of calm.

Pumpkin: High in fiber, vitamin A, potassium, and antioxidants. It supports healthy digestion, immunity, and skin renewal. Earthy, comforting, and quietly powerful.

Pineapples: Packed with vitamin C, bromelain (hello, digestion), and anti-inflammatory goodness. They help reduce bloating, lose water weight, ease joint pain, and add that juicy, tropical flavor we all love.

Pears: Fiber-rich and full of vitamin C and antioxidants. They're hydrating, gentle on digestion, and great for calming the gut while keeping your skin happy and clear.

Kiwis: A vitamin C bomb, plus vitamin K, fiber, and tons of antioxidants. They boost immunity, support digestion, and add a refreshing zing to your juice. 

Cherries: Packed with antioxidants and melatonin. Anti-inflammatory, great for muscle recovery, and supports better sleep.

What to Expect During a 3-Day Juice Cleanse Detox

By day two, you might notice your skin looking a little brighter, your digestion moving a little smoother, and your mind feeling a bit clearer. That mental fog starts to lift.

For me, that's always the biggest benefit. Yes, it's about giving my body a reset, but what about the mental clarity that comes with it? That's the real magic.

How to Listen to Your Body During your Juice Cleanse

You might feel a little sluggish or even emotional at first. That's normal. Detoxing isn't just physical, it can bring up unexpected feelings too. Be gentle with yourself. 

This is a good time to journal, stretch, repeat your affirmations or just take it slow.

By the third day, you'll likely feel lighter, more energized, and more in tune with your body. And when you start eating solids again, you'll notice how much more satisfying, simple, and wholesome foods can be.

What to Do After a 3-Day Juice Cleanse for a Gentle Transition

Once the three days are up, ease back into eating solid foods. Start with a spirulina smoothie with chia seeds, a light veggie soup, or a small bowl of fruit. Avoid heavy, fried, or overly processed meals for at least a day or two. Think of it like slowly waking up your digestive system again.

This is also a great time to be mindful about which foods your body is craving versus which ones might trigger fatigue, bloating, or brain fog. Use the clarity you gained to make small, intentional choices going forward. It's not about restrictive diets, it's about feeling empowered to feed your body what it truly needs.

My juice cleanse is more than a health and wellness trend—it's a cherished ritual. A time to slow down, check in, and nourish the body in the purest way possible.

Everything doesn't have to be perfect. You don't need fancy equipment or rare ingredients. All you need is the intention to take care of yourself and a handful of whole foods.

So whether you're gearing up for a new season, recovering from a long trip, or just needing a reset, pour yourself a glass of green goodness and raise a toast to feeling your best.

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