The 3 Day Clean Eating Detox Plan
Three days of healthy, clean eating and superfood smoothies can really work wonders on the body. You may already eat great, but just want to turbo charge your vitality. I did, so that’s why I decided to detox. I cut back on intake, focused on consuming super clean foods, lots of water, and allocating more time for rest and meditation. At the end of the three days I felt a burst of energy, clarity and five pounds lighter – the good news… I was 😉
I began every morning with a glass of purified water and a squeeze of lemon. These two combined provide hydration and oxygenation to the body and fill it with energy and mental clarity (source). Then, I went swimming for 30 minutes at a low pace and afterwards prepared breakfast. Boy did each morning smoothie taste heavenly after a dip in the pool. If you’re looking to do a healthy eating cleanse, I suggest a three day detox of clean living – it’s not too much to ask, but the results speak for themselves. I wanted to share with you my recipes and experience so that you might consider spending a three-day weekend this Summer relaxing, rejuvenating and re-balancing your mind, body, and spirit.
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DAY 1
Breakfast: Berries + Spinach Superfood Smoothie
Ingredients
1 cup of mixed berries and pitted dark cherries
1 cup unsweetened almond milk
1 cup baby spinach leaves
2 Tablespoons of whole chia seeds
1/4 cup of carrot juice
3-5 ice cubes
Blend and enjoy!
Snack: 1/2 banana and 10 almonds
Lunch: A bowl full of baby spinach leaves, topped with 6 sliced strawberries, 5 pecans, and 2 Tablespoons of whole chia seeds. Drizzle with olive oil and lemon juice.
Snack: One rice cracker, topped with hazelnut butter and 1/2 banana, sliced.
Dinner: 1 cup of cooked brown rice, 10 asparagus shoots cooked in 1 Tablespoon of coconut oil, 1 sliced tomato, 10 carrot sticks and 1/4 cup of raw hummus.
Tips:
- Add body brushing before your showers to boost circulation and help release toxins.
- Drink plenty of purified water with lemon
- Take a nap! Rest, journal, and meditate.
Lime Blueberry Zinger Smoothie
DAY 2
Breakfast: Lime Blueberry Zinger Smoothie
Ingredients
1 cup of frozen blueberries
1 cup of coconut milk
2 Tablespoons of flax seeds
2 Tablespoons of freshly squeezed lime juice
Blend and enjoy!
Snack: 1 sliced apple topped with almond butter
Lunch: A bowl full of mixed greens, with fresh basil leaves. Top with 1/2 cup garbanzo beans, 1/2 cup shredded carrots, 1 Tablespoon of unsalted sesame seeds, and 2 Tablespoons of hemp hearts. Drizzle with olive oil and lemon juice.
Snack: A cup of berries topped with unsweetened coconut whip.
Note: to make coconut whipped cream, refrigerate a can of full-fat coconut milk over night. Open and remove thick cream, leaving coconut water for a smoothie. Whip the cream in a small bowl, using a hand mixer. Add a touch of cinnamon.
Dinner: Black Bean and Vegetable Pilaf (makes 2 servings)
Ingredients
1 cup of prepared brown rice (follow directions as per package/health food store)
1/2 can of black beans, rinsed in ice cold water several times
1/2 red onion, chopped
1 zucchini, chopped
1/2 red pepper, chopped
1 clove of garlic, minced
2 Tablespoons of coconut oil
freshly ground black pepperIn a skillet, heat two Tablespoons of coconut oil on medium heat. Add in black beans and garlic. Cook
for 5 minutes. Then add onions, zucchini and red pepper. Cook for another 10-12 minutes. Finally, add prepared brown rice and your favored amount of black pepper; stir until nicely heated (3-5 minutes). Transfer to dinner dish and enjoy!
1 cup of prepared brown rice (follow directions as per package/health food store)
1/2 can of black beans, rinsed in ice cold water several times
1/2 red onion, chopped
1 zucchini, chopped
1/2 red pepper, chopped
1 clove of garlic, minced
2 Tablespoons of coconut oil
freshly ground black pepperIn a skillet, heat two Tablespoons of coconut oil on medium heat. Add in black beans and garlic. Cook
for 5 minutes. Then add onions, zucchini and red pepper. Cook for another 10-12 minutes. Finally, add prepared brown rice and your favored amount of black pepper; stir until nicely heated (3-5 minutes). Transfer to dinner dish and enjoy!
Tips:
- Do gentle, moderate exercise for 30 minutes before breakfast. This will burn stored fat and release toxins.
- Create a gratitude list; write down all the things you are thankful for.
- Go to bed early.
Black Bean and Vegetable Pilaf
Antioxidant Smoothie
DAY 3
Breakfast: Antioxidant Smoothie ( makes 2 servings)
Ingredients
1 cup of raspberries
1 cup of baby spinach leaves
1/2 cup of carrot juice
2 Tablespoons of whole chia seeds
1/4 cup of pomegranate juice
3/4 cup of unsweetened almond milk
1 grated apple
5 ice cubes
Blend and enjoy!
Ingredients
1 cup of raspberries
1 cup of baby spinach leaves
1/2 cup of carrot juice
2 Tablespoons of whole chia seeds
1/4 cup of pomegranate juice
3/4 cup of unsweetened almond milk
1 grated apple
5 ice cubes
Blend and enjoy!
Snack: 1 buckwheat rice cake with almond butter, half a banana sliced, topped with whole chia seeds (1 teaspoon).
Lunch: Fresh Herbs and Citrus SaladIngredients
1 cup of Kale, chopped
2 cups of green leaf lettuce, chopped
3 leaves of fresh pesto perpetuo
2 leaves of fresh basil
1/4 cup of sesame seeds
1 grapefruit, peeled and slicedWash and prepare vegetables and fruit. Place in large bowl, add grapefruit and fresh herbs. For the dressing, place 2 leaves of fresh basil, chopped, plus 1/4 cup of olive oil and 1/2 lime, juiced, in the bottom of a mortar – crush with pestle. Mix and drizzle over salad. Serve and enjoy!
1 cup of Kale, chopped
2 cups of green leaf lettuce, chopped
3 leaves of fresh pesto perpetuo
2 leaves of fresh basil
1/4 cup of sesame seeds
1 grapefruit, peeled and slicedWash and prepare vegetables and fruit. Place in large bowl, add grapefruit and fresh herbs. For the dressing, place 2 leaves of fresh basil, chopped, plus 1/4 cup of olive oil and 1/2 lime, juiced, in the bottom of a mortar – crush with pestle. Mix and drizzle over salad. Serve and enjoy!
Snack: Second servings of antioxidant smoothie and 10 almonds
Dinner: Honey Glazed Roasted Vegetables served with quinoa (makes around 4 servings, great for eating cold the next day)
Ingredients
1 1/2 cups of cherry tomatoes
1 cup of small zucchinis and baby squash
1 cup of green beans
Half a red onion, thickly sliced
4 garlic cloves
2 tsp of herbes de provence
1/4 cup of honey
1/4 cup of balsamic vinegar
salt & pepper
1 Tbsp of coconut oil (for greasing pan)
In a large bowl, add honey, balsamic vinegar, and herbs. Mix together. Add in the vegetables, coating them well with the glaze. For this step, you can use a paint brush if you would like. The important thing is to make sure the veggies are well covered in the honey-glaze. Transfer the vegetables into a greased oven roasting pan. Sprinkle with salt and pepper. Bake uncovered for 40 minutes at 400F.
Broil for 5 minutes. Serve over quinoa and enjoy!
Note: You can skip the glaze and just do roasted vegetables if you’d like to avoid additional sweetener during your detox. I made this recipe using only the balsamic vinegar and it still tasted scrumptious.
Tips:
- Make a pitcher of ginger tea; let it steep and then refrigerate. Serve cold with slices of lemon. A great digestive aid and cleansing drink.
- Take time to meditate. Whether its lying down and listening to relaxing music, doing gentle slow moving yoga, or sitting comfortably and clearing you mind – Meditation is good for body and soul.
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Taking time for yourself can be difficult with a busy schedule, family, and commitments. However, when you are able to block off a little time to re-energize, your attention to all of the things in your life is all the better. Hope you enjoy the recipes I’ve shared today! xo
You may also enjoy my 3 Day Smoothie Detox
DISCLAIMER
Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. I am not a doctor or registered dietitian and do not claim to be so. This is a personal blog and the opinions and experiences I share are my own.
Emily Smith, Editor of The Best of This Life, has been crafting lifestyle content and delicious recipes for over a decade. Featured on platforms like BRIT + CO, Today's Parent, and Chatelaine, she writes about family, food, home, and wellness, inspiring readers to live well and savour life's beauty. Based in Ottawa, she shares her adventures with her husband, two beautiful kids, and their mischievous cat, Zoro.
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Wow! You make going on a detox diet look yummy and delicious! Thanks for the tips!
so looking forward to trying this! thank you for sharing!!
Thank you for the tips my friend this plan is a fantastic idea 😀
Cheers
CCU
@Erica
You can mildly taste the ‘green’ of the spinach, but the sweetness of the berries and carrot juice really counters subdues its flavour. For those that I’ve made the spinach based smoothies for, their reaction is positive – a feeling of drinking something healthy, but delicious. I drink it so often, I don’t even notice the spinach anymore. I also make it with kale – and that is more noticeable. I think baby spinach leaves is a great way to get some more greens but not compromise on taste! 🙂
I liek to think that I eat clean every day (: I do eat a lot a lot of veggies and mostly gluten-free and real, whole foods anyway, but don’t like to think of it as a diet or restrict the amoutn I eat! I think I would be very hungry on the 3 day plan 🙁 but I like your tips on the ginger tea and meditation, sth I’ve been trying to do more often!
This doesn’t sound like no detox diet! Usually they are all “only liquids”. I much appreciate a girl who eats clean and detoxes her body in the right way! Joanne and I might be doing this pre-wedding!
@Shu Han
I agree with you Shu Han, clean eating everyday is definitely the way to go! The detox is about giving your digestive system a rest and filling your body with superfoods, plenty of water, and most of all rest. On this detox (which I don’t consider a diet, but a nutrition boost!), I had no meat, eggs, or sugars (maple syrup, honey…). The overall effect was a feeling of being more energized and lighter on my feet! 🙂 I also limited food intake, to ease digestion and focused on taking it easy, doing light exercise, and meditation.
@Catherine Lemieux
Thanks Catherine! That would be a great pre-wedding plan 🙂 After some of the stress we’ve faced this past month, a time out like this, focusing on rest and energy-filled foods, really made me feel amazing!
I never tried a ‘green’smoothie before. I think adding some colorful berries into the mix will make it less intimidating. I’ve got to give it a try. Can you taste the spinach at all?
Loving this whole plan! thanks for posting it with great tips too 🙂
after my vacations i’m gonna do this. i will need a serious detox 🙂
These look perfect. I am excited to try some of these recipes. Thanks for providing some inspiration to detox.
@Guru Uru
You’re welcome lovely! It’s always nice to read your warm and friendly comments xo
@Jessica Duchin I’m happy you’re inspired! 🙂
@ Emily – Thanks for the tips on the spinach. Good to know that the taste isn’t overwhelming. I like spinach, but I wasn’t sure how I’d like it in a smoothie. Now, I think I’ll give it a try. A bonus about your smoothie is that it isn’t that awful green color a lot of green smoothies can be. Less intimidating that way. :)And kale… I never thought of that one. I’ll see how I like the spinach smoothie and then may have to give the kale a try. I’ll keep you posted on my smoothie adventure 😉
I really, really, REALLY need to do this!
I saw this on Fit and Fabulous and really should try it… Thanks for sharing
marlys-thisandthat.blogspot.com
oh my goodness your berry smoothie looks so deliciously beautiful! the best way to start a day of detoxing and bringing back a healthy body!
would you like to follow each other?
A
xx
http://epiquemoi.blogspot.com
I just shared this with a friend! I think this is the best detox I’ve seen yet. I can only imagine how great you feel after eating like this for 3 days.
Thanks for the great post and tips!
The smoothies look amazing, and the recipes delicious, my type of food! I think I could totally do this, all sounds so good!
The Berries + Spinach Superfood Smoothie sounds so delicious, I can’t wait to try it out.
I am just about to create an account on Pinterest. ( I am always behind the times!)
I will come straight back here to pin these amazing pictures.
Sandy
Oh how I wish I had the grit to do this 3 day Detox Plan. To tell the truth, I think I could find the willpower to eat/drink it, but I need someone else to do the shopping and preparing.
I did share it on my facebook page though.
Stopping in from SITS!
I want to try this Detox Plan so bad! But I could only spend two days at home, and those are my Saturdays and Sundays. I know this wouldn’t be successful if I were to do it in the office. Well, I’ll still bookmark this blog and try to find three days at home. Thanks for sharing this!
What is perpetuo?
Can we drink coffee? I have all the food and am ready to go, there is just no mention if we can drink coffee or not.
@The Vermettes It’s really up to you and how you would like your detox to go. On this plan, I drank only lemon water and decaf green tea. I would personally recommend zero caffeine to give your body a break. Enjoy! 🙂
@Lisa Payton It’s a variation of the BASIL plant. Fresh basil will do the trick if you can’t find pesto perpetuo. Thanks for stopping by! 🙂
My girlfriend and I did your cleanse last week. We both last some weight. My girlfriend, who is very disciplined in her eating and working out said she hasnt seen the scale go down in over a year and she lost 3 pounds. What I loved about it was the way I felt, even 3 or 4 days after. I felt full of energy! I work with children so by 1 or 2 in the afternoon I am normally spent. Some days I even managed to get a work out in. So thanks! We both learned a lot!
Hi i just finished your 3day smothie detox and I loved it!!!! they were delicious and I didn’t feel hungry at all!!! Now I will start 3day healthy eating detox plan. Thanks to you, smothies will be included in my everyday diet. Thanks for great tips and delicious recipes!!!
That’s WONDERFUL Paulina! So glad that you enjoyed it and are adding healthy smoothies to your everyday living – fantastic 🙂
It sounds great but just wondering how many calories are there in each day? Thanks
Dear Mary, so glad you think so! I made this plan with the goal of detoxing the body by consuming clean, whole plant-based foods – no calorie restrictions. I personally lost 5 pounds, even though the goal was simply to intake lots of healthy foods that we’re easier to digest and easier on the system overall. Most people feel that after the 3 days, there is a great energy boost and the desire to keep consuming delicious smoothies everyday!! Enjoy!