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Free Gentle 3-Day Detox For Beginners

Before we get started with the 3-day detox, we’d like to congratulate you on taking the first step towards a healthy, better future. Well done! We’re going to introduce you to a healthy diet and lifestyle with a gentle 3-day detox for beginners.

In truth, at first, the whole “clean eating” and the detoxing thing sounded a bit like mumbo jumbo to me. I immediately thought of a very low-calorie diet where you consume nothing but juice and water! Lucky for you, that’s not the case at all!

As a matter of fact, in reality, what it actually means is choosing a healthier diet of real, unprocessed or “whole” foods instead of highly-processed or high-sugar foods. This will assist your body’s natural detox processes and help you feel better during detox too. Eating clean and detoxing will make you feel like your best self after just a few days. So, it’s not about depriving yourself. In short, you can still enjoy the pleasures of delicious food while keeping it healthy.3 days detox

This detox is only 3 days long so it’s easy to do during the workweek. Also, you can prep and organize the weekend before to make things easier. However, just to warn you, although this detox is gentle—any detox can be difficult physically and emotionally due to the change in your diet.

Ready to start eating clean, detoxing, and living your best self? Take the first step towards a healthy, natural life.

In this 3-day detox plan we will cover the following:

  • Your detox guidelines
  • Tip & Tricks to succeed
  • What to avoid
  • Body detox
  • Optional supplements
  • Your 3-day menu with recipes

3-Day Detox Guideline

The idea is to eat a balanced meal 3 times a day to keep your sugar levels sustained. This is so that you don’t end up suddenly feeling extremely hungry or tired. It will also help keep your emotions stable too.

For 3 days, we will start our morning with a smoothie or porridge, mujadara for lunch, and soup for dinner(as much as you want). In addition, you can eat vegetables as a snack all-day with no restriction.

If you’re feeling hangry (angry because you’re hungry), tired and lack energy during this detox, it may be due to low blood sugar. By all means, feel free to add half avocado for one of the meals to help avoid this.

Tips and tricks

  • Make lunch your largest meal of the day.
  • Drink loads of water. Aim for least 10 cups a day.
  • Drink lots of detox tea.
  • Try to reduce your salt intake (use Atlantic sea salt instead).
  • Stop eating 2-3 hours before you go to bed (you can drink tea and water).
  • Eat loads of fresh and cooked green vegetables.
  • Don’t eat fruit at night.
  • Adopt a more mindful approach to mealtimes.

3 days detox

Foods to avoid during the 3-day detox

  • Any type of sugar-white sugar, honey, maple syrup, agave, coconut sugar, etc.
  • Processed food of any type
  • Alcohol
  • Coffee (only 3 days, we know it’s hard!)
  • Any type of soda drinks including diet sodas
  • Gluten – bread, crackers, baked goods, etc.
  • Dairy-milk, cheese, yogurt, ice cream, etc.
  • Processed dressing (like ketchup, mayonnaise, and other condiments)
  • Black tea
  • Pumpkin and sunflower seeds
  • Corn
  • Potatoes
  • Meat
  • Tomatoes and eggplants


  • You can have any drink that naturally contains zero calories such as club soda or sparkling spring water
  • Tea (green, herbal)
  • Plain water or detox water (see our recipes for inspiration)

3 days detox

Optional: supplements & substitutes (seek advice from your doctor)

Help your body to detox by taking supplements and substitutes that will strengthen your immune system and keep you strong.

3 day detox

Ways to help your body to detox

  • Body brushing – Gently brushing dry skin with a special soft-bristled brush helps increase blood flow, and also boosts lymphatic drainage.
  • Massage – Treat yourself to a massage, preferably a deep tissue massage, that will encourage waste to be eliminated too.
  • Deep, uninterrupted sleep – Give your body the chance to heal deeply, restore and also renew.
  • Be on the move – This detox isn’t intense. It should make you feel great and give you more energy. Therefore, you should still be able to exercise as you usually do.
  • Meditate – Meditation is incredibly helpful in healing the body. It helps if you are feeling stressed and tired too.

3-day detox + recipes

In each link, you will find multiple recipes, you can choose the one you like and want to stick with for the duration of the detox.

First drink/intake


Snack (optional)

Lunch(biggest meal of the day)

Snack (optional)

Dinner(3 hours before bedtime)

Day 1

Lemon water

The Cosy Oatmeal Bowl

Fresh vegetables

Mujadara+fresh vegetables

Half avocado with fresh vegetables

Vegan Vegetable Soup

Day 2

Lemon water

All Green Smoothie Bowl

Half avocado with fresh vegetables


Fresh vegetables

Thai orange soup with fresh basil

Day 3

Lemon water

Overnight Oats, Chia, and Blueberries Jar

Fresh vegetables

Mujadara+fresh vegetable

Half avocado with fresh vegetables

Vegan Vegetable Soup



Enjoy and good luck!

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