A 3-Day Detox Plan That’s Simple & Anyone Can Do

Reset Your Healthy Habits With This 3-Day Detox Plan

The holidays are great but they’re behind you, and the New Year is the perfect time to detox your body. Whether you overindulged during the holidays or not, now’s a great time to restore healthy habits, eliminate harmful toxins, get rid of body odor, and reset your body. This quick 3-day detox plan can help you reset your healthy habits, control body odor caused by eating lots of junk food, and lose weight plus will leave you feeling energized, refreshed, and glowing!

3-Day Detox Plan

3-Day Detox Diet Plan: The Basics

The key to this 3-day detox plan isn’t to bog you down with a too-restrictive diet or to deprive your body of calories or nutrients (though you’ll likely lose some weight). Rather, it’s about eating an appropriate portion size of “clean” and whole foods that don’t have anything that might cause inflammation in your system. So no gluten, added sugar, corn, alcohol, or the like.

The main goal is to help you change your habits so that you no longer crave those unhealthy, high-calorie foods after the holidays.

This quick and easy cleanse will reboot your system and give your brain and gut an opportunity to let go of some bad habits and restart your good health.

3-Day Detox Benefits

If you’re wondering what exactly this 3-day detox diet will do for you, here are just a few of the benefits of a 3-day detox plan:

  • Increased energy levels
  • Better sleep quality
  • Fewer mood swings
  • Increased focus and clearer thoughts
  • Fewer cravings
  • Clearer, healthier skin
  • Less body odor
  • Lower inflammation
  • Increased metabolism and weight loss.

How to Do The 3-Day Detox Cleanse

This 3-day detox cleanse is super simple—all you need to do is eliminate all processed foods, added sugars, soda, refined grains, and gluten from your diet for the next three days. You need to cut out booze and coffee as well. The last two can be tough!

In their place, eat whole, natural foods including more fruits, vegetables, and whole grains plus green juices and smoothies. It’s also very important to drink plenty of water so that you’re well hydrated. Water flushes out toxins from your body, controls body odor, and helps to keep your system clean.

The focus should be on listening to your body and giving your stomach a break from foods that aren’t good for it—and because you’ll feel so good when you’re done, chances are most of these healthier habits will stick around as part of your routine.

3-Day Detox and Cleanse Tips

3-Day Detox Plan

  1. Your body can survive on much less than you think. You’re NOT starving yourself on this detox diet plan. It’s simply about eating less and clean food to give your body a break from all the junk. If you get hungry, ask yourself whether you’re truly hungry and you need to eat to function or if you’re just bored. Try having a detox drink such as lemon water, green tea, or apple cider vinegar water (apple cider vinegar water is a great appetite suppressant). You can consume these drinks up to 3 times a day. Alternatively, try chewing some gum to help calm the cravings.
  2. Stay away from all unhealthy carbohydrates including refined grains, starches, and processed foods. In their place, eat plenty of whole grains, lean protein, and fresh fruits and vegetables.
  3. Drink plenty of water to help flush out toxins from your body and to control body odor. Water also helps to keep your system clean as well as increasing your metabolism, helping you to burn more calories and to lose weight. Add flavor to your water with fresh fruits (berries, cucumber, kiwi, lemon, orange slices or even mint).
  4. Exercise for at least 10 minutes daily, preferably first thing in the morning. Beginning your mornings with a workout is a great way to
    help you feel energized plus it maintains good health and well-being.
  5. If you crave something sweet, opt for fresh fruit such as apples, blueberries, mangoes, oranges, or watermelon. These calm your cravings without adding extra fat or sugar or too many calories.
  6. Dry brush your skin every morning to refresh circulation, remove toxins, and promote new cell growth by getting rid of dead skin cells. Dry brush with an oil massage such as the Invigorating Organic Detox Body Oil to help in the detox process by deeply exfoliating and cleansing your skin. It also gives you an opportunity for some much needed relaxing self-care.
  7. And let’s not forget: you will have to give up alcohol and coffee during this 3-day detox. I get it—I really do! You need your caffeine boost and so do I. But remember the whole point of this 3-day detox plan is to give your body a break by limiting the substances you put in it so it can cleanse itself. And, unfortunately, coffee is one of those “substances”. If you really need some caffeine in your system, drink some green tea instead. It actually helps!

3-Day Detox Diet Plan pdf

3-Day Detox Plan

Download a copy of this detox diet plan: 3-Day Detox Diet Plan

A detox can be challenging—whether it’s a 3-day or 7-day detox. Not only do you have to cut out refined sugar, alcohol, caffeine, and processed foods, you have to cook all your meals at home as well. This can be a little overwhelming. So to make this 3-day detox plan more doable, I’ve compiled a list of some of my favorite detox recipes. They’re clean with tons of flavor and are relatively easy to prepare.

No need for you to stress about shopping lists and extensive prep and planning: I got you! (See the shopping list here.) Plan to do your shopping and prep the day before you start the detox.

This 3-day detox diet plan can help you get rid of body odor caused by the buildup of toxins in your body. It can also help you lose weight, and treat acne and other skin conditions.

3-Day Detox Ingredients

3-Day Detox Plan

Download a copy of this shopping list to bring to the grocery store: 3-Day Detox Diet Plan Shopping List

If you’re like me, you could use a good detox but sometimes you simply don’t have the time for it. I get it! But think of this 3-day detox plan as a reset for your body—one that can really make a difference in how you feel, with much less work. All ingredients are clean, gluten-free, and sugar-free, and every recipe is healthy, delicious, and easy to make. Even the busiest person can pull it off. For at least 3 days.

Here’s the basic ingredient list: Lean chicken or turkey, detox teas, healthy fats, and Greek yogurt for probiotics. Spices to aid in the detoxification process. Fruits and veggies to make juices, smoothies, snacks, and salads.

3-Day Detox Meal Plan

Day Before Day 1 of Detox Plan

Shop: Do your grocery shopping (list here).


Prepare your body for the 3-day detox plan by eating a small, light meal around 6 p.m. Include some whole grains such as brown rice as well as raw or lightly-cooked veggies such as a salad dressed with lemon juice and olive oil or steamed broccoli. Add some fresh fruit and low-fat yogurt for dessert.

3-Day Detox Menu: Day 1

This is a “fast day”.


Don’t worry. The term “fasting” gets a bad rap but it’s not that bad. You’re just going to do a fast for 1 day. It’s a challenge, but you can do it. On this day, you’re going to consume only liquids: Lemon water, apple cider vinegar water, and green tea. These drinks will help you get through the fast. Apple cider vinegar water and lemon water are both great appetite suppressants.

First Thing: Warm lemon water

Breakfast: Matcha green tea

A.M. Snack: Lemon water

Lunch: Apple cider vinegar water

P.M. Snack: Lemon water

Dinner: Apple cider vinegar water

3-Day Detox Drink Recipes: Lemon Water

3-Day Detox Plan

Lemon water gives your body the boost it needs to eliminate unwanted toxins from your system. It also minimizes headaches, a potential detox side effect, and improves your energy levels during the detox.

  • 8-10 oz. water (warmed)
  • Juice of 1 lemon
  • Juice of 1/2 orange
  • 6 mint leaves

Directions: Mix the juice of one lemon plus the juice of half an orange in 8-10 ounces of warm water. Add the mint leaves and enjoy!

3-Day Detox Drink Recipes: Matcha Green Tea

Matcha green tea is an easy detox breakfast. Green tea offers an energy boost while ginger helps fight inflammation.

  • 8-10 oz. hot water
  • 1 green tea bag
  • 4 teaspoonfuls roughly chopped fresh ginger
  • 2 teaspoonfuls lemon juice
  • 2 teaspoonfuls matcha powder

Directions: To make, place one green tea bag in a cup with 8-10 ounces of hot water. Add the ginger, lemon juice, and matcha powder. Stir and let steep for 2-3 minutes.

3-Day Detox Drink Recipes: Apple Cider Vinegar Water

  • 8-10 oz. water
  • 1-2 tablespoonfuls ACV

Directions: Simply mix the apple cider vinegar into 8-10 ounces of water.

3-Day Detox Menu: Day 2

On day 2 of the 3-day detox plan, you gradually replenish the nutrients that you deprived your body of on day 1. To achieve this goal, you eat only fruits and veggies or yogurt, either in a smoothie or by themselves. The veggies can be raw, boiled, microwaved or steamed. You can add some extra virgin olive oil or coconut oil plus a bit of salt and pepper for flavor. There are several options you can choose from, including:

Fruits: Apples • bananas • blueberries • mangoes • strawberries • watermelon.

Vegetables: Broccoli • asparagus • Brussels sprouts • cauliflower • celery • kale • mushrooms • onions • spinach • squash • tomatoes.

First Thing: Warm lemon water

Breakfast: Blueberry spinach smoothie (recipe below)

A.M. Snack: Fruit + yogurt

Add 1/3 cup of frozen mangoes (thawed) and 1 tablespoonful of sliced almonds to 1/2 cup plain low-fat Greek yogurt. The yogurt is a probiotic which promotes gut health as well as a good source of protein. ***Can substitute mangoes with blueberries, and almonds with walnuts.

Lunch: Spinach green smoothie (recipe below)

P.M. Snack: Apple + peanut butter + yogurt

Mix 1 tablespoonful of creamy peanut butter for a dose of healthy fats to stabilize your blood sugar with 2 tablespoonfuls of plain low-fat Greek yogurt. Pair them with 1 medium apple cut into slices.

Dinner: Broccoli florets

3-Day Detox Plan

  • 4 cups broccoli florets
  • 1/2 teaspoonful garlic, minced
  • 1/2 teaspoonful cayenne pepper
  • 1 tablespoonful olive oil

Directions: Blanch broccoli in boiling salted water for 2-3 minutes. Add oil to skillet on medium heat and add garlic; cook for about 10 seconds. Add broccoli and cayenne pepper; toss to coat. Salt and pepper to taste.

3-Day Detox Cleanse Smoothie Recipes: Blueberry Spinach Smoothie

3-Day Detox Plan

Fresh fruit is always preferred but frozen fruit is also great as it lets you reap the nutritional benefits of out-of-season fruit. This low-calorie smoothie has blueberries for antioxidants and energy.

  • 1 cup fresh spinach
  • 1 cup blueberries
  • 1/2 cup plain low-fat Greek yogurt
  • 1-1/2 cups water
  • A couple of ice cubes (optional)

Directions: Add all of the ingredients to a blender and blend until smooth.

3-Day Detox Cleanse Smoothie Recipes: Spinach Green Smoothie

3-Day Detox Plan

This delicious spinach green smoothie is a nutritional powerhouse, making it an easy detox recipe. Apples have lots of phytochemicals and soluble fiber that aid digestion and detoxing your body, avocado has healthy filling fats plus it nourishes the skin, spinach offers vitamin A and fiber, turmeric is a potent anti-inflammatory, and coconut water is great for hydration.

  • 1 cup lightly packed baby spinach
  • 2 frozen bananas
  • 1 apple (peeled and core removed)
  • 1/2 avocado
  • 4 teaspoonfuls lemon juice
  • 1/2 teaspoonful turmeric
  • 1-1/2 cups coconut water

Directions: Add all of the ingredients to a blender and blend until smooth.

3-Day Detox Menu: Day 3

You made it to the last day of the 3-day detox plan! This is the day you go back to eating solid food. The goal here is to have protein as part of each meal. The protein can come from nuts, yogurt, or lean chicken or turkey.

First Thing: Warm lemon water

Breakfast: Spinach + kale green smoothie (recipe below)

A.M. Snack: Clementine oranges + almonds

1/2 cup clementine orange wedges with 6 almonds for healthy fats and protein

Lunch: Greek yogurt with berries (recipe below)

P.M. Snack: Popcorn with cayenne pepper 

Cayenne pepper is great for kick-starting your metabolism and digestion to help cleanse the body. Spice up your popcorn with cayenne pepper for a healthy snack that takes minutes to make.

  • 1/3 cup non-GMO popping corn
  • 3 tablespoonfuls olive oil + additional 3 tablespoonfuls
  • 1/2 teaspoonful sea salt
  • 1/4 teaspoonful cayenne


  1. Heat 3 tablespoonfuls of olive oil in a large thick-bottomed pot over medium-high heat.
  2. Add three corn kernels, cover with a lid leaving it slightly ajar, and wait for the kernels to pop.
  3. When the kernels are popped, add the rest of the corn in an even layer and cover the pot.
  4. Remove pot from heat and wait 30 seconds or so.
  5. Return the pot to the heat and cover with lid slightly ajar. The popcorn will start popping all at once. Be sure to shake the pot gently every 30 seconds until almost all of the corn has popped (this is when there are several seconds between pops). Turn off the heat and cover with the lid while you prepare the seasoning.
  6. Combine the remaining 3 tablespoonfuls of olive oil, sea salt, and cayenne in a large bowl and mix together with a rubber spatula.
  7. Add the popcorn and toss with the spatula to evenly distribute the seasoning.

Dinner: Detox chicken curry (recipe below)

3-Day Detox Cleanse Smoothie Recipes: Spinach and Kale Green Smoothie

3-Day Detox Plan

This antioxidant-rich smoothie cleanses your body and helps reduce inflammation.

  • 1 cup lightly packed baby spinach
  • 1/2 cup kale
  • 1-1/2 cups almond milk
  • 1 ripe banana
  • 1/4 cup almonds
  • Dash of cinnamon

Directions: Add all of the ingredients to a blender and blend until smooth.

3-Day Detox Diet Recipes: Greek Yogurt with Berries

3-Day Detox Plan

Add antioxidant-rich blueberries to yogurt and top with almonds and cinnamon for a healthy protein and fiber-packed detox snack.

  • 1 cup plain lowfat Greek yogurt
  • 1 cup blueberries
  • 1/4 cup almonds
  • Dash of cinnamon (optional)

Directions: Scoop the yogurt into a bowl and add the toppings. Add a dash of cinnamon if you’d like.

3-Day Detox Diet Recipes: Detox Chicken Curry

3-Day Detox Plan

This flavorful curry is a perfect weeknight dinner—it’s fast and foolproof. Paired with broccoli for vitamins A and C as well as fiber, this weeknight-friendly main comes together in less than 20 minutes. For an alternative, you can substitute the chicken breast with turkey meatballs.

  • 1/2 pound chicken breast (cut in 1-inch chunks)
  • 2 tablespoonfuls coconut oil
  • 1/4 cup chopped cilantro
  • 2 cloves garlic, grated
  • 1 bunch green onions (trimmed/diced/sliced)
  • 2 tablespoonfuls curry powder
  • 1 teaspoonful turmeric powder
  • 1/2 teaspoonful paprika
  • 1 can coconut milk (15 ounces)
  • 1-1/2 cups chicken stock
  • 1-1/2 cups frozen broccoli florets
  • Salt and pepper to taste


  1. Heat 1 tablespoonful of coconut oil in stir-fry pan on medium-high until oil faintly smokes; add garlic and diced onions. Cook, stirring, 1 minute. Remove from pan; set aside.
  2. In a medium-size pot, heat the remaining coconut oil over medium-high heat; add chicken. Cook, stirring, for about 6 minutes until lightly browned and cooked through.
  3. Return veggie mixture to pan; add curry and turmeric powders and paprika, stirring frequently until fragrant. Then add the coconut milk, chicken stock, and broccoli, reducing the heat to medium. Let simmer for about 10 minutes.
  4. Right before serving, add the cilantro and stir in until wilted. To serve, finish with a squeeze of fresh lime.

3-Day Detox Side Effects

As with any detox program, you may experience some unwanted side effects with this 3-day detox plan. This is a result of your body releasing all those built-up chemicals and toxins from your system. Your body is actually undergoing a sort of withdrawal just like with drugs, which means you’re on your way to getting clean!

Potential side effects include:
Headaches • low energy • nausea • fatigue • muscle aches • skin rashes • body odor • feeling dizzy or lightheaded.

Although some may be unpleasant, they don’t last long and should go away by the end of the 3-day detox plan. They usually resolve by the end of Day 2. Just be patient and let your body adjust to this new, healthy lifestyle.

To help ease the discomfort of these side effects:

  • Drink lots of water to help release toxins and to clean out your system. Include lemon water which minimizes headaches and apple cider vinegar which suppresses your appetite.
  • Eat plenty of healthy fats to cut cravings and to keep your energy levels up.
  • Don’t wait until you’re starving to eat! Eat meals and snacks that are packed with protein every 3 to 4 hours. Protein keeps you fuller longer.
  • Get enough sleep to aid in the detoxification process as your body actually detoxifies while you sleep. If possible, take naps or 10-minute rest breaks.

3-Day Detox for Weight Loss

This 3-day detox plan is a great way to jumpstart your weight loss goals and to help you lose a few pounds. By the end of your detox, you’ll feel healthier, more energized, cleansed, and lighter.

Although you should go easy on your body during this detox, don’t stop exercising altogether. Just focus on gentle, low impact movements to aid your lymphatic system in eliminating those unwanted toxins. Walking, stretching or light yoga are all acceptable forms of exercise. Avoid any high intensity workouts like weightlifting, hot yoga or running.

Once you’ve completed your 3-day detox plan, try your best to keep going with your new clean eating habits. Limit the amount of processed foods you eat. Instead, use fresh and healthy ingredients in your food. Workout daily and your weight loss goals will continue to be met. Combining weightlifting with cardio exercises gives the best results. And by all means enjoy a cup of coffee or a glass of wine once in a while—but in moderation!