3 day detox plan

3 Day Detox Plan – Four of the Best

Detoxifying the body on a regular basis is important. It enables the body to get rid of the toxins that have accumulated due to the unhealthy food we eat, our lifestyle, and those we get from the environment around us. We have four of the best 3 Day Detox Plan for you to choose from:

  1. The Green Smoothie Detox Plan
  2. The 5 Food Detox Plan
  3. The No Carb Detox Plan
  4. The Go Green Detox Plan

Before you start – a note about Water

The whole point of a detox is to flush toxins from your body. In order to maximise this, we suggest you drink lots of water every day, regardless of which 3 day detox plan you choose to follow. The following guidelines will help you understand just how much water you should be drinking during your detox.

How much water do I need?

We suggest you calculate your weight in pounds, halve it, and then drink that amount in fluid ounces throughout every day of your 3 Day Detox Plan. So, somebody weighing 180lbs would need to drink 90 fluid ounces of water each day (180/2 = 90).

When should I drink water?

Drink a glass first thing in the morning, and then the remainder throughout the day. The only time you DO NOT drink any water is with your meals/smoothies. This can have a negative impact on the absorption of nutrients. Try to wait at least 30 minutes after your meal/smoothie before drinking any more water.

3 Day Detox Plan – Four of the Best

There is bound to be one 3 day detox plan that suits your needs out of the four listed here, so what are you waiting for, get on the road to a healthier you today!

1. The Green Smoothie Detox Plan

A simple 3 day detox plan if you have a blender and are looking for the simplest way to detox as all you have to do is drink 4 – 6 smoothies every day for each day of the 3 day detox plan.

It is important to drink each smoothie slowly, and only when you are hungry. Do not sip on them constantly throughout the day. Whilst there is nothing to actually chew in a smoothie, you must still try to wait a while before swallowing each mouthful as this will enable digestive enzymes to get to work properly.

If possible try to use organic produce, and try to vary the ingredients you put in each smoothie to ensure you get a good range of nutrients. You must also ensure you include some form of protein and healthy fat in every smoothie.

Some good examples are:


hemp seeds, cashews, chia seeds, almonds, frozen peas, and spirulina.

Healthy fats

Raw almonds, walnuts, flaxseeds, sesame seeds, sunflower seeds, hemp seeds, avocado, cashews and chia seeds.

You can then add any of the following ingredients that you prefer, but try not to have too much of a single ingredient, and avoid using too much fruit if possible.

To actually make the smoothie, add enough water to the blender so that it just covers the blade. Then add any ingredients from the following list and blend away. Add a little more water if required.

Other ingredients to choose from are as follows:

Herbs & Vegetables (use as much as you like of these)

Coriander, Parsley, Avocado, Fennel, Celery, Dandelion Greens, Kale, Spinach

Note: Kale and Spinach are always a great base for most green smoothies

Fruits (use no more than one or two fruits per smoothie)

Granny Smith Apples, Mango, Pineapple, Bananas, Lime, Lemons

Superfoods/Nuts & Seeds (use sparingly)

Maca powder, Chia seeds, Spirulina, Bee pollen, Hemp seeds, Brazil nuts, Almonds, Cashew nuts

2. The 5 Food Detox Plan

This 3 day detox plan is designed to give your digestive system a rest. By eating a limited range of foods, your body gets time to improve and repair your digestive function. The 5 Food Detox Plan is an excellent start if you are wanting to losing weight.

The 5 allowable foods are:

  1. Blueberries for antioxidants and energy
  2. Greek yoghurt (a variety with less than 9g of sugar) for probiotic and gut help as well as protein
  3. Spinach for vitamin A and fibre
  4. Red onion for antioxidants and skin health
  5. Almonds for healthy fats and protein

You will be eating the exact same 3 meals on this 3 day detox plan.

BreakfastProtein Smoothie 

150g (1 cup) – fresh spinach

75g (½cup) – plain non-fat Greek yoghurt

150g (1 cup) – blueberries

225g (1 ½cups) – water

Directions: Blend all the ingredients until smooth.

LunchFruit topped Yoghurt

150g (1 cup) – plain non-fat Greek yoghurt

150g (1 cup) – blueberries

38g (¼ cup) – almonds

1tsp – cinnamon to taste

Directions: Add yoghurt and toppings to a bowl.

If necessary, a small spinach salad can accompany lunch.  Only red wine vinegar or apple cider vinegar can be used as a dressing.

DinnerSpinach Salad

450G (3 cups) – fresh spinach

150g (1 cup) – blueberries

38g (¼ cup) – almonds

75g-100g (½ – 1 cup) Sliced red onions

1 tbsp – balsamic vinegar, red wine vinegar, or apple cider vinegar

Directions: Mix it all in a large salad bowl.


Apart from plain water, you can also green tea, herbal tea, apple cider vinegar water (a good appetite suppressant), and make the following lemon water detox drink which will assist in the removal of toxins from the body and help reduce possible side effects such as headaches, etc. The lemon water counts towards your total daily water intake goal.

Lemon Water

12-16oz of water

Juice of ½ lemon

Optional – If you’re in need of a bit more flavour, you can also add juice of ½ lime, juice of ½ orange, and a few mint leaves too.

3. The No Carb Detox Plan

This is the best 3 day detox plan if your goal includes weight loss too as it includes a short fast on day one.

Day 1 – The 24-Hour Fast

On this very first day you do not eat anything until 24hrs have passed since you last ate. For example, if you finished eating your last meal the previous evening at 7pm, you must not eat until 7pm on Day 1.

During the fasting period on Day 1, you are allowed to drink unlimited water, in fact you still need to get in the right amount of water as set out in our guidelines at the beginning of this article. In addition to plain water, you can also drink lemon water, green tea, and apple cider vinegar water. As mentioned previously apple cider vinegar water is a good appetite suppressant that you may find helpful during the fasting stage.

Once the 24hr period has passed you can have a meal consisting of good quality protein (see list below) and low-carb vegetables (see list below). Try to have no more than 100g (4 ounces) of protein and the same of veg.

High-Quality Proteins

  • Whey protein
  • Lean chicken breast
  • Lean beef (preferably organic)
  • Whole eggs
  • Salmon
  • Cod
  • Turkey

You can cook these any way you want with the exception of deep-frying. 

Low-Carb Vegetables

  • Broccoli
  • Asparagus
  • Beetroot
  • Brussel sprouts
  • Cauliflower
  • Celery
  • Kale
  • Mushrooms
  • Tomatoes
  • Spinach
  • Peppers
  • Onions
  • Garlic

Steamed, microwaved, raw, and boiled are all acceptable cooking methods.

Day 2 – Vegetables only

On the second day of this 3 day detox plan, you just eat vegetables. It is up to you when you eat your vegetables, but just ensure you stick to the above list.  If you do, then you can virtually eat as much as you like. Just don’t go completely berserk if your aim is to lose weight too.

Day 3 – Vegetables and Protein only

This is the same as the second day of the 3 day detox plan, except you can add a total of 50g of protein in total from the list above split between 2 meals. It is best if you can break the day up with 4 meals, which means you should have 25g of protein at meals 1 and 3, or 2 and 4. The choice is yours.

Note: 25g of protein doesn’t mean 25g in weight of food. For example, you would need to eat 75-100g (3-4 ounces) of cooked chicken, or 4 whole eggs, in order to meet the 25g of protein requirement.

4. The Go Green Detox Plan

For this 3 day detox plan you cut out all processed food, sugar, alcohol, fizzy drinks , grains, gluten, and animal products from your diet. This will give your digestive system a great rest enabling your body to put its energies into the detoxing process. Otherwise it has to divert valuable energy and resources to digesting difficult foods.

The next 3 days will consist of green juices, smoothies, and plant-based foods whilst keeping up with the required water intake.

When you wake-up

Drink a glass of water with lemon juice upon waking. This will help give your digestion a boost each day.


Each morning for breakfast you will drink a green juice. Try to make it from purely greens, other vegetables, and no fruit (except a squeeze of lemon). Try juicing/blending, celery, kale, lemon, cucumber and ginger. You can add in some berries or an apple for sweetness if the taste is too bland.


For lunch you can have a green smoothie as they are packed full of nutrition.  Your body can also digest a smoothie much more easily than it can solid foods.

You can either make up your own green smoothie recipe, or try one from the following list. Each recipe makes enough for a single serving:

Base ingredients:

Almond milk or coconut water (enough to cover the blade of the blender).
2 cups kale
1⁄4 whole avocado

You can then add

Optional ingredients:

You can then add either ½ cup frozen cherries, pineapple, or berries.

Add 1 tbsp vanilla & 1 tsp cinnamon to taste

Add a little more almond milk or coconut water if required.
Blend all ingredients until smooth.


If you struggle between meals, chopped raw vegetables (cucumber, celery, bell peppers, or carrots) can be eaten as a snack. It is best if you do not use any dips though.


You will feel much more full if you eat a large green salad before dinner. A simple salad consisting of mixed greens, vegetables and herbs is fine. You can add ¼ of an avocado if required. Just use lemon juice as a dressing.

You want to ensure your main course is also satisfying. Simply bake a sweet potato or squash, and add in some good vegetables such as cruciferous greens too.

Simply repeat the above on all three days of this 3 day detox plan, but try to vary the smoothie if possible. Also make sure you also get plenty of sleep during the detox to give your body plenty of rest to carry out the healing process.

If you enjoyed reading 3 Day Detox Plan – Four of the Best, you might like to check out the related posts shown below.

Detoxifying the body on a regular basis is important. It enables the body to get rid of the toxins that have accumulated due to the unhealthy food we eat, our lifestyle, and those we get from the environment around us. Choose any 3 Day Detox Plan that suits you from our list of four.