I completed a 3-day “detox” last week that was long overdue. I’ll be honest—I’m not a fan of fasts, extreme diets, or juice-only cleanses where you drink nothing but juices or smoothies all day for several days in a row. Many people swear by them, and they claim it helps flush out the “sludge” in the system. I say to each their own. Try different approaches if you want—but ultimately, do what works for you, and most importantly: listen to your body.
Over the past few years, I’ve made several lifestyle changes: daily green smoothies, green juices, quitting caffeine, cutting down on “white” foods, eliminating processed foods, limiting dairy, eating smaller meals every 2–3 hours, exercising more, and keeping better track of my water intake. I’ve noticed some pretty amazing changes because of these shifts. That said, I’ve still struggled to significantly reduce my gluten intake. So I decided to call this 3-day meal plan a “detox” of sorts—though in reality, it was more of a gluten-free, dairy-free (no yogurt or kefir), no-extra-sugar-added reset.
This plan consisted of juices, smoothies, soups, vegetables, and fruits. I wanted something more substantial than a juice-only cleanse, while keeping fiber intake high. After all, an essential part of detoxing is proper elimination.
Did it make a difference? On Day 1, I developed a dull headache—something I didn’t expect, given that I already eat fairly clean. That alone was humbling, a headache often signals that the body is flushing out toxins, and it made me realize that “sludge” really does accumulate when we’re not paying attention. Over the next two days, I noticed my skin clearing up. By Day 3, however, I still felt a little tired and not entirely refreshed. Maybe I should have continued longer, or perhaps three days just wasn’t enough to completely reset my system.
Regardless, one thing became very clear: this shouldn’t be a 3-day detox, but rather 365 days of cleaner eating going forward.
I documented this detox live on my Facebook and Instagram pages, but for those who wanted to follow along at your own pace, here’s a day-by-day recap, starting with Day 1—complete with a shopping list and recipes.
Shopping List for the 3-Day Detox (for 1 person)
Yes—I ate all of this over three days!!
- Lemons – 5
- Ginger – 1 knob
- Organic kale – 1 small bag
- Organic spinach – 1 small bag
- Organic celery – 1 bunch
- Romaine or other green lettuce – 1 bunch (optional)
- Parsley – 1 bunch
- Cucumber – 2
- Carrots – 3
- Fresh turmeric – if available
- Fruits (cherries, grapes, peaches) – about 1 cup each
- Organic navel oranges – 6
- Green apples – 3–4
- Bananas – 2–3
- Asparagus – 1 bunch
- Avocados – 4
- Sweet potatoes – 2
- Cauliflower or ready-made cauliflower rice – 1 pack
- Cabbage – ½ (optional)
- Coconut milk
- Dates
- Chia seeds
- Tomatoes – 5
- Onions (red or white) – 3
- Red bell pepper – 1–2
- Cashews
- Organic vegetable stock cubes or homemade stock (optional)
- Spices for soups and rasam: cumin powder, rasam powder, mustard seeds, bay leaf, cinnamon
This list doesn’t need to be followed exactly. Many of these ingredients were already in my fridge, as this was a fairly impromptu detox. Feel free to improvise—use spinach two days in a row, swap kale, or rotate greens based on availability. That said, always rotate your greens. Avoid using the same greens in juices or smoothies for more than two consecutive days.
Think of this list as directional, not prescriptive. For snacks, you can use whatever fruit you have on hand. For dinner, a simple sautéed veggie stir-fry works beautifully—even if it’s not cabbage. That said, the smoothies and juices had an immediate detoxifying effect, so I’d recommend sticking to those recipes where possible.
Day 1 Recipes
Morning Tonic
(Adapted from Food Matters – 3 Day Summer Detox Morning Tonic)
Drink this first thing in the morning to jumpstart digestion and awaken the agni (digestive fire). Lemon is alkalizing and prepares the gut for detoxing, while ginger supports digestion.
with digestion.
- 12–16 oz warm water (lukewarm, not hot)
- Juice of ½ lemon
- ½ inch fresh ginger, grated and squeezed
Mix well and sip slowly.
Breakfast
Green Juice
- Kale – 1 big bunch
- Celery – 3–4 sticks
- Juice of ½ lemon
- Ginger – 1–2 inches
- Cucumber – ½
- Parsley – 1 bunch
Run everything through a slow or cold-pressed juicer..
Mid-Morning Snack
1 cup cherries
Lunch
Roasted Asparagus with Dreamy Creamy Avocado Dressing
Preheat oven to 400°F. Trim the woody ends from 1 lb asparagus, arrange on a baking tray, and lightly spray with olive oil. Season with sea salt and black pepper.
Roast for 20 minutes, until tender.
For the dressing, blend:
- 1 avocado
- 1 small garlic clove
- 1 tbsp fresh dill (optional)
- ½ tsp sea salt
- 2 tbsp lemon juice
- ¼ cup water
Blend until smooth and creamy. Pour over the roasted asparagus and enjoy.
Mid-Afternoon Snack
Banana Date Chia Pudding
Blend:
- 1 banana
- 3–4 dates
- 1 cup coconut milk
- 2½–3 tbsp chia seeds
Chill for 15 minutes, then scoop and enjoy.
Dinner
Vegan Creamy Bell Pepper and Tomato Soup
Preheat oven to 400°F.
Halve:
- 2 tomatoes
- 1 red bell pepper
(or ½ red + ½ green pepper)
Lightly spray with olive oil, salt, and pepper.
Soak ½ cup cashews in hot water for 10 minutes.
Roast vegetables for 20–25 minutes until soft.
Transfer roasted veggies and cashews to a blender.
Prepare 1 cup vegetable stock using:
- 1 organic stock cube or
- 1 tbsp Better Than Bouillon paste
(or homemade stock)
Add stock to blender and blend on high until silky smooth.
Serve hot.
Next Up : #3DayDetox Day 2
