3-day Juice Cleanse Recipes (with Benefits & Tips)

by | Jul 13, 2021 | Health and Wellness

Disclaimer: The recipes and tips mentioned in this article aren’t intended as medical advice. They’re juice cleanse recipes that we did and enjoyed. Before proceeding, we encourage you to consult with your healthcare provider first.

Do you want to eat healthier and lead a better lifestyle overall? Of course, you do. Slowly but surely, we all intend to replace unhealthy food and habits with beneficial ones. However, it’s easier said than done, especially with food. Chances are, your palate already got used to all those delicious carbs and sugar-filled diets.  

Are you interested in a simple yet effective way to cut through those cravings? It’s about time you try these 3-day juice cleanse recipes.

In this article, we’re going to share a couple of fresh juice recipes with you as well as helpful tips to get you through a 3-day cleanse. The recipes include: 

  • Morning Kickstart Juice 
  • Carrot Juice Blend Recipe
  • Classic Beet Juice Recipe 
  • Golden Green Juice Recipe 
  • Mean Green Juice Recipe 

As we go along, we’ll also cover the benefits you can get if you do juice cleansing and a mock daily schedule that you can emulate. 

What is Juice Cleanse?

Juice cleansing is a type of diet wherein you’ll almost exclusively drink fruit and vegetable juices for a specific period (some do it for as long as ten days, while others as short as an entire day or two). 

Why Juice Cleanse? 

Studies have shown that vegetable and fruit juices help boost essential vitamins and antioxidants, including Vitamin C, beta carotene, Vitamin E, and folate.

Some of the most valuable benefits of drinking juice and 3-day juice cleanse recipes to your health are: 

  • Promotes water weight loss, which can also help in losing weight 
  • Resets your body to give way to healthy eating habits 
  • Detoxifies and rehydrates your body 
  • Increases energy levels
  • Helps minimize the risk of heart disease 
  • Reduces chronic inflammation 
  • Aids in blood sugar regulation 
  • Gives your digestive system a break 

3-day Juice Cleanse Recipes 

Juicing organic products, specifically fruits and vegetables, is perhaps the simplest way to consume micronutrients. These juice recipes also have lower sugar content, making them ideal for your wellness, detox, and even weight loss plans

Morning Kickstart Juice

Get off to a good start with this energizing apple, lemon, ginger, and cayenne pepper recipe. It focuses on the three main detoxifying ingredients — lemon, ginger, and apples. As its name implies, the Morning Kickstart Juice makes for a perfect first juice of the day. It will get your detox process going while the added heat from the cayenne pepper jumpstarts your metabolism. 

Ingredients

16oz or 2 ¼ medium red apple

1.79oz medium lemon

0.18oz or 2 ½ slices ginger

a  pinch of ground cayenne 

Directions 

  • Thoroughly wash the produce
  • Weigh the ingredients
  • Peel the lemon (the skin will impart a bitter flavor if left on) 
  • Juice all the ingredients together
  • Add a sizable pinch of cayenne pepper 

Tips   

  • Peel the lemon in such a way that you’re just roughly cutting off the peel and leaving some of them behind. Not only does this speed up the preparation time, but it also adds zest to your finished product with the added bit of peel.
  • Keep in mind that lemon juice is alkalizing. It’s acidic in its original state with a PH of 2. Once it metabolizes in your body, it becomes alkaline with a PH of 7+. 

Carrot Juice Blend Recipe

Carrot is considered a powerhouse ingredient since it provides many health benefits, including lowering cholesterol, boosting your body’s immune system, improving your vision and eye health, supporting bone health and blood coagulation, and many more. 

Ingredients

21.2 oz or 56% Carrots

7.7 oz or 20% Red Apples

7.7 oz or 20% Green Apples

0.7 oz or 2% Lemon

0.7 oz or 2% Fresh Ginger Root

Directions

  • Weigh the produce and wash each thoroughly using antimicrobial wash
  • Juice all the ingredients together
  • Enjoy! 

Yield

Varies depending on the produce you’ll use, but is usually around 24 oz. We included the percentages of each ingredient so you can scale the recipe according to your preference. 

Classic Beet Juice Recipe

Beet juice provides your body with exceptional benefits, including improved blood flow, enhanced stamina, and increased energy, making this classic juice recipe a favorite among athletes. 

The juice from beets contains high levels of nitrates that the body converts into nitric oxide, which helps the muscles take in more oxygen. With the increase in stamina, you’re able to work out longer without feeling tired. 

Ingredients

9.20 oz or 23% Orange

17.30 oz or 43% Beet

6.62 oz or 17% Kale

6.62 oz or 17% Cucumber

Directions

  • Weigh the produce. Thoroughly wash with antimicrobial treatment
  • Peel the orange
  • Juice all the ingredients together
  • Enjoy!

Yield

Varies depending on the produce you’ll use, but is usually around 24 oz. We included the percentages of each ingredient so you can scale the recipe according to your preference. 

Golden Green Juice Recipe

This easy-to-make green juice recipe is your perfect introduction to green juice for newbies. Hydrating golden pineapples and cucumbers guarantee that you’ll make a believer out of anti-juicers. This light and refreshing drink taste best when cold-pressed since you won’t get any pulp from the pineapple in your juice.  

Ingredients

19.50 oz or 50 % Pineapple

0.5 oz or 1% Mint 

7.75 oz or 20% Green Apple 

11.46 oz or 29% Cucumber 

Directions

  • Weigh the produce. Thoroughly wash with antimicrobial treatment
  • Remove the green crown of the pineapple and cut it into quarters while leaving the skin on 
  • Juice all the ingredients together
  • Enjoy! 

Yield

Varies depending on the produce you’ll use, but is usually around 24 oz. We included the percentages of each ingredient so you can scale the recipe according to your preference. 

Mean Green Juice Recipe

Green juices are rich in antioxidants, easy-to-absorb nutrients, and chlorophyll that provide numerous health benefits. When drinking green juice, make sure it’s either homemade or you’re getting real, fresh juice. Preparing your own helps you avoid excess sugars while ensuring that the juice is completely fresh and the enzymes of the ingredients used are kept intact.   

Ingredients

11.1 oz or 29% Kale 

9.23 oz or 24% Green Apple 

3.7 oz or 10% Celery

1.85 oz or 5% Lemon

11.07 oz or 29% Cucumber

1 oz or 3% Ginger 

Directions

  • Weigh the produce. Thoroughly wash with antimicrobial treatment
  • Juice all the ingredients together
  • Enjoy! 

Yield

Varies depending on the produce you’ll use, but is usually around 24 oz. We included the percentages of each ingredient so you can scale the recipe according to your preference.

Daily Schedule

A great way to kickstart your juice cleanse regimen is to write down your daily schedule so you can diligently stick to it without any confusion. Below is a proposed schedule to accommodate your 3-day juice cleanse recipes: 

  • 8:00 am (or right after you wake up): Morning Kickstart Juice 
  • 9:00 am: Golden Green Juice
  • 11:00 am: Mean Green Machine Juice
  • 1:00 pm (or around lunchtime): Classic Beet Juice
  • 3:00 pm: Mean Green Machine Juice
  • 5:00 pm (or around dinner time): Carrot Juice Blend
  • 7:00 pm: Repeat with any juice of your choice
  • 9:00 pm (or before bed): Tea or Warm Lemon Water 

Feel free to use this schedule as a guide. Keep in mind, though, that you can make your own according to your daily routine. 

To-dos

During the 3-day DIY Juice Cleanse 

If you’re new to this regimen and going through your first-ever juice cleanse, you should engage in activities that will fill your time, such as light exercises and meditation or yoga. The purpose of these activities is to help keep your mind off snacks while keeping you active at the same time. 

If you feel like getting a snack, you can go for raw goodies, such as vegetables or cashews. Once you feel the need to break your cleanse for some reason, you need to slowly integrate superfoods (or foods rich in nutrients) into your diet while staying away from processed meals.   

After the 3-day DIY Juice Cleanse 

As you conclude your 3-day DIY juice cleanse, you’ll want to bring back solid foods into your diet. Do so at an unhurried pace. You can achieve this by eating watery fruit (such as cantaloupe, watermelon, etc.), adding smoothies, and other soft foods, like oatmeal, into your diet. 

Also, take note of the food you eat as you revert to your usual diet so you can quickly pinpoint the cause of food intolerances, should there be any. Pay close attention to dairy and gluten items as they are some of the most common food intolerances in existence. 

Finally, as you go through this post-cleanse process, don’t forget to hydrate. You have plenty of options, from green juice to herbal tea, lemon water, and many more.

The key to a successful juice cleanse regimen is to be mindful about what you’re taking into your body, even in the long run. It’s normal to feel like you’re getting off track. Once you do, you can always go back at the beginning of the 3-day cleanse to perform each step right.     

If you know of family and friends who did or are still doing this regimen, enlist their help to encourage and educate you throughout your juice cleanse journey!  

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