What should I eat and drink during a 3 day cleanse?

Doing a cleanse or detox has become a popular way for people to reset their diet and eliminate toxins from their body. A 3 day cleanse is a manageable amount of time to commit to changing your eating habits and can produce noticeable results. When doing a cleanse, it’s important to choose foods and beverages that will nourish your body while allowing it to eliminate waste and toxins. This article will provide tips on what to eat and drink during a 3 day cleanse to get the most benefits.

The Benefits of a 3 Day Cleanse

Here are some of the benefits you can expect from doing a 3 day cleanse:

  • Reset your diet and cravings – After eliminating inflammatory foods and substances for 3 days, you can start fresh with healthier habits.
  • Improve digestion – Giving your digestive system a break with easily digested foods can improve symptoms of bloating, gas, and constipation.
  • Increase energy – Clean eating provides steady energy levels instead of caffeine and sugar highs and crashes.
  • Clear skin – Removing toxins and inflammatory foods can dramatically improve acne and skin clarity.
  • Boost immunity – Flood your body with antioxidants and nutrients to strengthen your immune system.
  • Enhance mental clarity – Cutting out junk food can sharpen focus and improve mood.
  • Lose weight – Shed excess water weight and kickstart fat loss.

Foods to Eat on a 3 Day Cleanse

Focus on eating wholesome, natural foods that are nutrient-dense and easily digested while on a cleanse. Here are some of the best options:


Fruits are full of vitamins, minerals, fiber, and antioxidants. Stick to lower sugar fruits like berries, grapefruit, lemons, limes, tomatoes, avocados, olives, and coconut.

  • Berries – blueberries, strawberries, raspberries, blackberries
  • Grapefruit
  • Lemon/limes
  • Tomatoes
  • Avocado
  • Olives
  • Coconut


Fill up on unlimited non-starchy vegetables which provide antioxidants and fiber with minimal calories.

  • Dark leafy greens – spinach, kale, swiss chard, arugula, lettuce
  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Asparagus
  • Green beans
  • Cucumbers
  • Celery
  • Zucchini
  • Onions/garlic
  • Carrots
  • Radishes
  • Cabbage

Lean Protein

Protein provides satiety and preserves muscle mass while dieting. Get your protein from:

  • Eggs
  • Skinless chicken breast
  • Fish and seafood – salmon, tuna, shrimp
  • Tofu/tempeh
  • Bone broth
  • Protein powders – whey, collagen

Healthy Fats

Don’t be afraid of healthy fats – they are essential for hormone regulation, brain function, and absorbing vitamins. Incorporate:

  • Avocado
  • Nuts and nut butters
  • Seeds
  • Olive oil
  • Coconut oil

Herbs, Spices & Condiments

Use herbs, spices, vinegar, lemon juice, and natural salt to add lots of flavor without extra calories. Some options include:

  • Basil
  • Oregano
  • Thyme
  • Rosemary
  • Turmeric
  • Cinnamon
  • Sea salt
  • Apple cider vinegar
  • Lemon juice
  • Mustard

Foods to Avoid on a Cleanse

It’s equally important to cut out inflammatory foods and those that don’t nourish your body. Steer clear of:

  • Added sugar – candy, desserts, soda, juices
  • Grains – bread, pasta, cereal
  • Processed foods – chips, frozen meals
  • Alcohol
  • Caffeine
  • Dairy – milk, cheese, yogurt
  • Artificial sweeteners
  • Processed oils – vegetable, canola, soybean
  • Red meat and pork
  • Fried foods

Beverages to Drink on a Cleanse

Proper hydration is crucial when cleansing to flush out toxins. Drink plenty of:

  • Water – Plain water should make up the bulk of your fluid intake. Aim for at least 64 ounces per day. Add lemon or lime for flavor.
  • Tea – Sip on herbal, white, green, or black tea. Avoid sweeteners.
  • Bone broth – Sipping on bone broth provides electrolytes and nutrients.
  • Vegetable juice – Low-sodium vegetable juices provide concentrated nutrition.
  • Coconut water – Helps replenish electrolytes lost through cleansing.
  • Sparkling water – Try infusing your own sparkling water with fruit and herbs.

Sample 3 Day Cleanse Meal Plan

Here is an example of what you could eat and drink during a 3 day cleanse:

Day 1 Day 2 Day 3
1 cup berries
2 boiled eggs
1/2 avocado
Herbal tea
Green smoothie – spinach, banana, almond milk, collagen powder
Hardboiled egg
Leftover salmon
Handful of nuts
Large green salad with chicken or salmon, olive oil, lemon juice dressing
Vegetable soup

Leftover salmon salad – spinach, salmon, avocado, olive oil, herbs
Bone broth
Tomato basil soup
Salad with broccoli, cucumbers, carrots
Baked salmon with lemon and herbs
Steamed asparagus
Side salad
Zucchini noodles with chicken and marinara sauce
Steamed broccoli
Tofu veggie stir fry – tofu, veggies, coconut aminos
Cauliflower rice
Celery with nut butter
Cucumber slices

Hardboiled egg
Leftover chicken and veggies
Apple slices with nut butter
Kale chips
Bone broth
Lemon water
Herbal tea
Vegetable juice
Water with lime
Coconut water
Green tea
Sparkling water

Bone broth

Tips for Success on a 3 Day Cleanse

Follow these tips to help make your cleanse as comfortable and effective as possible:

  • Ease into it – Cut out inflammatory foods, caffeine, and alcohol a few days before kicking off your cleanse.
  • Plan ahead – Stock up on cleanse-approved foods and meal prep. This makes it easier to stick to.
  • Drink up – Stay very hydrated by sipping herbal tea and water constantly.
  • Get support – Enlist a friend to cleanse with you for motivation.
  • Be prepared – You may initially experience headaches, moodiness, and fatigue as your body adjusts.
  • Listen to your body – If you feel unwell, extend the cleanse gently. Don’t force it.
  • Break cleanly – Resist temptation by getting rid of trigger foods before and during the cleanse.
  • Transition afterward – Slowly reintroduce foods starting with healthy complex carbs and unprocessed dairy.


A 3 day cleanse focused on whole foods can help reset unhealthy eating habits, reduce inflammation and digestive issues, boost energy, and kickstart a longer term healthy diet. Stock up on fruits, vegetables, lean proteins, and healthy fats. Avoid sugar, alcohol, caffeine, and processed foods. Stay very hydrated while cleansing to flush out toxins. With some preparation and discipline, a short cleanse can be a great way to feel healthier and more energetic.

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