Skip to content

3 Day Juice Cleanse : How To

2013 January 7

Twice in the last year I have decided to temporarily put away my Kitchen Aid, pull out my juicer, and reboot my body with a 3 day juice cleanse. For those of you who haven’t juiced before, three days might sound like an eternity to live on nothing but juiced fruits and vegetables. For me however, juicing has been part of my regular diet for the last few years and I love the way it makes my body feel. Many of you have asked where I find my juicing recipes, what juicer I use and if I can offer any tips on how to approach a juice cleanse. So here it is…a post all about JUICE!


First off: I am not a nutritionist. I understand that everyone’s body and health needs are different and can only speak to my own body’s reaction to juicing. I find that juicing is right for me but it may not be the answer for everyone. All of the information shared here is based on my own opinion and personal research on the topic. I encourage you to do your own research and even talk to your doctor if you have more questions! Ok, now for the fun stuff…

Why Juice? Have you ever tried to sit down and eat two apples, four carrots, two beets, a couple handfuls of spinach and three stalks of celery in one sitting? It would be nearly impossible to get all of those nutritional fruits and veggies into your system in one day let alone one meal which is why juicing is so magical. It’s like a giant boost of vitamins and minerals to your system in one glass.

Why Do A Juice Cleanse? I have lots of reasons and here are a few: It helps me get back on track when my lifestyle and eating habits have been less than healthy. It’s a boost to my system, improves my skin, reduces bloat around my stomach, and overall helps me get back to eating healthier foods when I’m finished.

Do You Lose Weight? Yes. I have never cleansed my body for more than three days which is my own personal preference. However in three days I tend to lose about five pounds.

My Tips for a Successful Juice Cleanse: I’ve got quite a few…

1. Get a juicer, not a blender. I use the Jack LaLanne Power Juicer Deluxe.
2. If you’ve never juiced before, start out slow. Add a veggie juice to your daily routine before jumping into a cleanse.
3. Schedule a good time to go on your cleanse. I chose a Fri-Sun where I had few plans.
4. Print out all of your daily recipes and have them ready.
5. Make a shopping list of the vegetables and fruits you will need.
6. Clean your juicer thoroughly and have it ready. I keep a juicing station on my counter with my juicer, glass, cutting board and knife.
7. Clean out your refrigerator to make room for all of the fruits and vegetables you will be buying. Get rid of that left over mac n’ cheese…it will only torture you.
8. Go shopping for all three days of fruits and vegetables in advance. You won’t want to shop on your cleanse…trust me!
9. Although it’s tempting, don’t wash your fruits and veggies ahead of time. This will cause them to decay faster in the refrigerator.

During the cleanse
1.Wash all fruits and veggies well before juicing them.
2. Drink water! Lots and lots of water! Juice does not take the place of water and you will need more than usual on this cleanse.
3. Make sure to start preparing your next juice before you get hungry. Stay on top of the rumbling stomach.
4. If you (like me) get a sensitive stomach, try sipping on a hot cup of decaffeinated herbal tea (no honey or sugar) between juicing. Peppermint is my favorite and helps me tremendously.
5. If the recipe makes a lot of juice and you can’t drink it all, don’t worry! I rarely drink more than 16 oz.
6. Get lots of rest!
7. Try to walk every day or get some light exercise. Never push yourself too hard on a cleanse.
8. To make a juice more palatable you can add 1 green apple or 1 pear.
9. Lemon, lime, mint and ginger root can be added to any juice for flavor.
10. Have healthy meals planned for after your cleanse. You will want to eat light.
10. Keep a positive mindset! You are stronger than you think and the cleanse gets easier with time.


Long Weekend Reboot –via


Juice Plan: Day 1

First Thing in the Morning

8-16 ounces of hot water with lemon and ginger or hot herbal tea
16 oz. water


Carrot Apple Ginger Juice

3 organic Carrots
2 organic Apples
1 small piece of Ginger (about 1″)
Juice, pour over ice and enjoy!

Mid Morning Juice

Mean Green Juice

1 Cucumber
4 Celery Stalks
2 Apples
6-8 leaves Kale
1/2 Lemon
1 tbsp. Ginger


Gazpacho Juice

4 Plum Tomatoes
1 large Cucumber
2 stalks Celery
1 Red Bell Pepper
1/4 small Red Onion
2 cups Parsley, leaves and stems, roughly chopped and packed into the measuring cup
1 Lime

Afternoon Snack

Citrus Inspired Green Juice

6-8 leaves Kale
6-8 leaves Swiss Chard
1 Cucumber
6 Clementines
Juice and enjoy over ice!

Here are a few ideas on how to customize this juice:

1. Substitute any greens, like spinach, as desired.
2. User 2-3 oranges in place of Clementines.


Sunset Blend Juice

1 large Sweet Potato peeled
1 medium Carrot
1 Red Bell Pepper
2 large Red Beets
2 Golden Delicious Apples
1 Orange, optional

Before Bed:

Hot Herbal Tea- Stevia optional


Juice Plan: Day 2

First Thing in the Morning

8-16 ounces of hot water with lemon and ginger or hot herbal tea
16 oz. water

Purple Power Juice

6 cups Concord Grapes
1 Golden Delicious Apple
22×2″ pieces Ginger
1/2 cup Blackberries

Mid Morning Juice

Green Lemonade

1 Green Apple
2 cups Spinach (3 handfuls)
2 cups Kale leaves (6-8 leaves)
1/2 Cucumber
1/2 Lemon



2 large Red Beets
2 medium Carrots
2 stalks Celery
4 Plum Tomatoes
4 cups Parsley, leaves and stems, roughly chopped and packed into measuring cup
1 Jalapeno, ribs and seeds removed
12 Red Radishes

Afternoon Snack


1 Fennel Bulb
1 Cucumber
3 Celery Stalks
3 cups Spinach


Bountiful Brassica Juice

2 Broccoli stalks (save florets for cooking after cleanse)
1/2 head or 2 wedges Green Cabbage
2 cups or 6-8 leaves of Kale
1 organic Granny Smith Apple
1/4 Lemon (peeled)
1″ Ginger root

Before Bed

Hot Herbal Tea- Stevia optional


Juice Plan: Day 3

First Thing in the Morning

8-16 ounces of hot water with lemon and ginger or hot herbal tea
16 oz. water



2 Apples
4 Carrots
2 Beets
6 leaves swiss chard -1.5 cup
1″ ginger root (1 tablespoon)

Mid Morning Juice

Great Greens Juice

2 Green Apples
2-3 cups Spinach
6-8 leaves Swiss Chard
1 Cucumber
4 stalks Celery
1/2 Fennel Bulb
1 bunch Basil


Tabbouleh Juice

1 bug bunch Parsley (approx. 4 cups)
1 Tomato
1/4 Red Onion
1/2-1 Lemon (peeled)
1/2 Cucumber
Dash Sea Salt and Black Pepper
Splash of olive oil

1. Push parsley, tomato red onion, lemon and cucumber through juicer.
2. Add olive oil, salt and pepper into juice, stir to mix.
3. Pour over ice and enjoy.

Afternoon Snack

Bruschetta Juice

2 medium-sized Tomatoes
1-2 cloves Garlic, peeled
20 fresh Basil leaves


Green Juice

2 cups Kale
2 cups Spinach
1/2 Cucumber
4 stalks Celery
2 Green Apples
1″ Ginger root

Before Bed

Hot Herbal Tea- Stevia optional

For more juicing resources visit

photos by Leah Bergman, top photo by Jason Bergman

Related Posts Plugin for WordPress, Blogger...

Leah Bergman

Editor at Freutcake
Designer, blogger, cocktail shaker. Classic with a bit of sparkle. Founder & Editor of Freutcake.

Latest posts by Leah Bergman (see all)

72 Responses Post a comment
  1. January 7, 2013

    Just got a Nutri Bullet and was looking for some yummy recipes. This is exactly what I needed. Thanks for sharing!

    • freutcake permalink*
      January 8, 2013

      Awesome! Glad you like it. 🙂

  2. January 7, 2013

    I’ve been looking for healthy juicing recipes–everything I combine seems to turn out slightly gross. Thanks for these!

    • freutcake permalink*
      January 8, 2013

      You are welcome! Let me know which ones you try and like.

  3. January 7, 2013

    awesome that this worked for you! i find that i need to drink the same 2-3 juices again and again while doing a juice fast – for some reason too much variety makes it even harder for me to follow!

    • freutcake permalink*
      January 8, 2013

      Hey, I’m all for sticking to what works for you! 🙂 At least you are juicing. What’s your favorite combination?

  4. January 7, 2013

    i’ve been pretty unadventurous in my juicing ventures, so seeing red onion, jalapenos and radishes in these juices totally freaks me out! but i’m sure they’re wonderful, coming from the king of juicing himself. 🙂

    • freutcake permalink*
      January 8, 2013

      Haha! Yes, those are a bit more adventurous indeed. You can always leave out the red onion or jalapenos if those are too spicy for you. 😉

  5. love and cupcakes permalink
    January 7, 2013

    This is such a timely post! My husband and I were prepping for a juice cleanse this up coming weekend. We’ve been replacing one meal with juice for the past few months (more or less, we do stray sometimes) and it really helped up stay balanced during the holidays. Thanks for the 3-day plan, I think we’ll try it.

    • freutcake permalink*
      January 8, 2013

      Hope you like it! Let me know how you and your husband do. 🙂 Good luck!

  6. kiki d. permalink
    January 7, 2013

    What do you estimate this costs you? I am wondering what the cost is vs. a premade juice cleanse (blueprint,etc). Thanks!

    • freutcake permalink*
      January 7, 2013

      Juicing yourself is much less expensive than the prepackaged cleanses. I spent roughly $35 and have left over veggies due to purchasing bags of carrots, celery, etc. If you divide that $35 by the 15 juices you will make over the series of 3 days it comes out to about $2.30 per juice. Hope that helps!

      • kiki d. permalink
        January 8, 2013

        Great to know–thanks very much!

  7. January 7, 2013

    Thank you for this post Leah. I have been wanting to try a juice cleanse for a while now. It’s really helpful to have tips and recipes from someone who’s had some experience with it. I need to do some research on juicers and get myself one first, but I’m definitely pinning this post for future use. Happy new year!

    • freutcake permalink*
      January 8, 2013

      Thanks Amanda! I’m so happy to hear you find this useful. 🙂 Happy New Year and happy future juicing.

  8. melinda permalink
    January 7, 2013

    Thank you for your post—it was extremely helpful! I love the tips you gave and I love the names of all the drinks. 😉 I would love to try this some day! I noticed none of the recipes use bananas…is that because they are too difficult to juice? I thought they would taste good with the spinach drinks. I would love to hear what you like/don’t like about your juicer!

    • freutcake permalink*
      January 8, 2013

      Hey Melinda, Good question! Bananas are one of the fruits that cannot be juiced in a juicer however they are delicious blended in a green smoothie (in a blender). Here is a list of fruits and veggies not to juice: Produce NOT to use in your juicer:
      • Bean Sprouts
      • Figs
      • Bananas
      • Avocado
      • Bok Choy
      • Mushrooms
      • Potatoes

      As for my juicer, it is easy to use and clean which I like. However it isn’t very powerful with harder veggies sometimes gets stuck. I would love to purchase a higher powered juicer in the future. Happy juicing!

  9. January 7, 2013

    This post is the BOMB! I’ll be revisiting this more than once, just wait until I get my juicer 😉

    • freutcake permalink*
      January 8, 2013

      Yay! So glad you like and will use it.

  10. January 7, 2013

    This really makes me want a juicer!

    • freutcake permalink*
      January 8, 2013

      You need to get one! You will love it.

  11. January 8, 2013

    not gonna lie, juicing scares me. but i would be willing to try anything for three days! what do you do if you’re feeling weak from it?

    • freutcake permalink*
      January 8, 2013

      Hey Marissa, I always feel a little weak while my body is detoxing on a juice cleanse. I just recommend trying to get lots of rest and make sure you are juicing the 5 times a day recommended! 🙂

  12. January 8, 2013

    Thanks for this great post. I’m relatively new to juicing and find there is a lot of froth with every batch, even after stirring. Should I drink the froth and just grin and bear it? Thanks!

    • freutcake permalink*
      January 10, 2013

      Hi Carla, no need to drink the foam if you can’t stomach it. Just scoop it off before drinking. Also, try pouring your juice over ice, it makes it more palatable!

  13. January 8, 2013

    my grandma has this juicer i’m totally using your recipes ready to detox!

  14. morgan permalink
    January 15, 2013

    This is so great. Im feeling inspired. I do have one question, would a blender (rather than juicer) work ok? Are there any combinations that would work better/worse with a blender?

    • freutcake permalink*
      January 16, 2013

      Hi Morgan, Sadly a blender will not work for this. You want just the juice, no pulp etc.

      • allredpoppies permalink
        June 16, 2014

        If you use a blender or food processor, just make sure to strain the mixture with a metal mesh strainer (or nut milk bag). I do it twice, once into a large liquid measuring bowl and then again when pouring into the cup I will drink it from.

  15. Katie permalink
    January 16, 2013

    Are these recipes for one person? My boyfriend and I want to do this so I was wondering if I would need to double it.

    • freutcake permalink*
      January 16, 2013

      Hi Katie, yes these recipe are designed for one person so I would recommend doubling it. However…some recipes make more juice than others and often times I cant drink all of it. Hope that helps.

  16. Ash permalink
    January 16, 2013

    Question, what does 22×2″ for ginger?

    • freutcake permalink*
      January 16, 2013

      That means 22, two inch pieces of ginger. Basically a whole ginger root peeled! I would say just add as much as you can handle. It’s pretty strong.

      • February 15, 2013

        According to 22×2″ is a typo on your part.. it should read 2, 2 x 2” pieces Ginger. You only want 2, 2×2″ pieces of ginger.

  17. January 28, 2013

    Can I make any of these like the night before and refrigerate or in the am and bring to work? I would love to do this soon on a fri-sun but i’m busy all our weekends! Thanks-this is so great! Rebekah

    • freutcake permalink*
      January 28, 2013

      Yes however they loose some of their nutrients so if you can make them in the morning it would be best. 🙂

  18. Kimilelei permalink
    February 4, 2013

    Excellent find! I own the Living Well With Montel juicer and it is amazing. I am going to do the three day challenge.

  19. lakevillemama permalink
    February 5, 2013

    Thank you for this wonderful post! I’m at the end of day one and excited for the days to come! Absolutely love the Citrus Inspired Green Juice and the Sunset Blend.

  20. Olivia permalink
    February 6, 2013

    Do you recommend any specific juicer? I only have a blender, but is there a reasonably priced juicer I could go and purchase that you would recommend.

  21. Germaine permalink
    February 8, 2013

    Hi can you tell me do you get a weight loss after three days ??

  22. Pam permalink
    February 13, 2013

    Excited to try this. Bought all my veggies. Thanks for the recipes!

  23. annacotidiana permalink
    February 19, 2013

    Thanks for sharing! So the sweet potato in the dinner recipe on Day 1 goes in completely raw? Not boiled or baked or anything?

    • freutcake permalink*
      February 20, 2013

      Yes! The sweet potato and every other vegi or fruit in these recipes is completely raw. 🙂 Enjoy!

  24. Dana permalink
    February 21, 2013

    Im at the end of day one
    The juices ate very good. Thanks for the plan

    • freutcake permalink*
      February 21, 2013

      You are welcome! Stay strong and good luck with the rest of your cleanse.

  25. MsBallin permalink
    March 10, 2013

    Ready to try this tomorrow ! I’m excited 🙂

  26. Salena permalink
    May 31, 2013

    Did you lose any weight? If yes, how much? Thanks:)

  27. September 15, 2013

    If i were to make these ahead would i need to store them in the fridge? I have four little kids and i work full time but i would love to try this!

    • September 15, 2013

      Hi Rebekah! Yes, these will need to be refrigerated until you drink them. 🙂

  28. Darryl permalink
    November 5, 2013

    Why Do you recommend a juicer instead of a blender?

  29. Brandi Stover permalink
    March 14, 2014

    How much did this cost you for all 3 days?

    • March 17, 2014

      It usually costs me between $50-$75 depending on where I shop and what’s in season. If you are shopping 100% organic it will be much more expensive however.

  30. Noreen permalink
    April 9, 2014

    How much juice do these recipes yield? My friend and I are thinking of doing a cleanse – should we double all of these recipes?

    • April 9, 2014

      Most of these recipes make enough for two people. Some might be a bit short but you can always juice a few more veggies if there is not enough to split.

  31. Marie Reynolds permalink
    July 9, 2014

    Hi! I am looking forward to starting this cleanse. I was wondering about the timing of making the juices though– about how many hours would you say to leave between juices?

  32. Samantha Scully permalink
    July 16, 2014

    So Im looking to start this cleanse at the beginning of august and I just bought my first juicer and am pretty pumped to be doing this! Im just looking at some of it and going man thats alot of parsley or alot of grapes. Oh and can green grapes be subbed for the concord grapes?

  33. Brandy permalink
    August 19, 2014

    Can I want to try this cleanse but I work during the day and can’t juice. Can I make my juice in the AM, store in the fridge and drink as the day goes on?

  34. Angie permalink
    September 22, 2014

    Can’t wait to try this! Is the ginger necessary? Not a fan. Can I substitute?

    • September 22, 2014

      Ginger is great for cleansing but I would substitute another juice recipe if you do not care for ginger. Enjoy!

  35. Constance permalink
    October 28, 2014

    I have the blend tech. Been diagnose with auto immune disease systemic scleroderma ,& sever RA wanted to try 3 day juicing to see if it gives my body any kind of boost. Wish me luck

  36. Constance permalink
    October 28, 2014

    Would this 3 day cleanse be the best for me . I have lots of inflamation ,no energy

  37. Brittney permalink
    January 3, 2015

    Probably a dumb question, but I’m new to all this. With the Swiss Chard when you say 8-8 how much exactly should I use? Meaning 8 big leaves?

  38. Christine permalink
    January 13, 2015

    Ive never used ginger. Is ginger root and ginger the same. When it’s calls for ginger in the am, is that dried?

    • January 13, 2015

      Hi Christine, you will need to buy fresh ginger root. I would recommend peeling it before juicing!

  39. Tracy permalink
    January 16, 2015

    Could you possibly do a shopping list for the whole cleanse? I suck at math. This is so great. We just watched ‘Fat, Sick and Almost Dead,” on Netflix last night, totally inspired! Thanks again

  40. Lori permalink
    February 17, 2015

    I also just watched Fat, Sick and Almost Dead, which inspired me also. Although I think the 3 day juice fast is better for me. At least a start as I know I can commit to 3 days!!

  41. marlene permalink
    June 19, 2015

    I don’t do celery – got any alternatives?

Leave a Reply