If you’re looking for a gentle reset after all the holiday celebrations, this 3-day smoothie cleanse is the perfect thing that you and your body need. This smoothie cleanse is meant to give your body a break from having to digest heavy and unhealthy foods and detox your body. After just 3 days of doing this, you’ll likely notice an increase in your energy, better sleep, and improved digestion.
In today’s fast-paced world, our bodies are constantly exposed to processed foods, environmental toxins, and stress. A short, structured reset like a 3-day green smoothie cleanse can be an excellent way to boost your digestion, increase energy, and flood your body with essential nutrients. Unlike extreme detoxes or fasts, this approach provides nourishment while supporting natural detoxification pathways.
This cleanse is not about deprivation—it’s about replenishment and resetting your system with whole, nutrient-dense foods.
What is a Green Smoothie Cleanse?
A green smoothie cleanse is a structured plan where two meals are replaced with nutrient-packed green smoothies, while the remaining meal and snack consist of whole foods. This approach provides your body with an abundance of vitamins, minerals, fiber, and antioxidants while still maintaining energy and metabolic function. Instead of extreme fasting or cutting out food groups, this cleanse helps you:
- Support digestion and gut health
- Reduce inflammation
- Increase hydration
- Improve energy levels
- Reset cravings for sugar and processed foods
If you’re looking to reboot your health without feeling deprived, this 3-day plan is a great place to start!
By keeping things simple, you’re more likely to follow through with it for at least 3 days. For best results, continue this cleanse for 21 days and then gradually add back in more whole-food meals.
While this cleanse may encourage some weight loss, it’s not meant to starve you. If these recipes are leaving you feeling hungry, go ahead and add some additional healthy complex carbs like oats, sweet potatoes, or brown rice. The purpose of this “cleanse” is to give you the most amount of nutrients possible over the course of 3 days to optimize your body’s natural detoxification mechanisms and get your body back on track.
The 3-Day Green Smoothie Guidelines
1. Replace 2 meals with green smoothies
Your breakfast and lunch (or dinner) will be replaced with fiber-rich, nutrient-dense green smoothies that keep you full and energized. Here are the guidelines for each green smoothie:
- Use 1 cup unsweetened plant-based milk or water as the liquid base.
- Include at least 2 cups of leafy greens (spinach, kale, Swiss chard, romaine, or mixed greens).
- Use 1-2 servings of fruit (bananas, berries, mango, apple, or pear) for natural sweetness.
- Add a healthy fat (chia seeds, flaxseeds, hemp seeds, nut butter, or avocado) for sustained energy.
- Incorporate a protein source (protein powder, Greek yogurt, or hemp seeds) to support muscle repair and satiety.
- A very small amount of natural sweetener (honey, stevia, monk fruit, maple syrup, or coconut sugar)
- As many nutritional boosts as you'd like (bee pollen, adaptogenic herbs, spirulina, etc.)
Your blender will determine how smooth your smoothies are. All of these recipes assume that you have a Vitamix with the blending power of 2.2 horses. There’s really nothing on the market like a Vitamix but any high-powered blender may do the job just fine.
I would recommend blending in the morning, drinking your breakfast smoothie right away, and storing the other 2 servings in an air-tight container. These green pint-sized jars are my favorite!
This is a cleanse which typically tends to be lower in calories than your normal eating style. Since you’ll be decreasing your calories and asking your body to do some deep cleaning, try avoiding any high-intensity activity for a few days. But some movement will help your body clean itself! Incorporate some light, low-impact activity such as walking, light bike riding, or yoga.
2. Eat 1 whole-food meal per day
The key to success is ensuring that your one solid meal per day is packed with nourishing whole foods. Here are the guidelines for your whole-food meals:
- Prioritize protein (wild-caught fish, organic poultry, tofu, tempeh, or legumes).
- Include fiber-rich vegetables to support digestion and detoxification.
- Add healthy fats (avocado, nuts, seeds, olive oil).
- Choose complex carbohydrates (quinoa, sweet potatoes, lentils, or brown rice) for energy.
- Keep it simple and nutrient-dense by focusing on whole, unprocessed ingredients.
Example whole-food meals:
- Grilled salmon with roasted Brussels sprouts and quinoa
- Stir-fried tofu with bok choy and brown rice
- Lentil and vegetable soup with a side of avocado toast
3. Eat 1 whole-food snack
A mid-day or evening snack will keep your metabolism stable and prevent energy crashes. Here are some smart-snack choices to support your body’s natural detixification mechanisms:
- A handful of raw nuts with organic berries
- Sliced organic apple with almond butter
- Organic carrots and cucumber sticks with hummus
- 2 hard-boiled eggs with sea salt
- Coconut yogurt with flaxseeds
This structured approach provides balance while supporting your body’s natural detox processes. In addition to the 2 smoothies, meals, and snacks each day, I’d encourage you to drink plenty of water and herbal tea. If you find yourself hungry throughout the day, please enjoy another light snack consisting of fruits, vegetables, and/or nuts.
What to expect during the cleanse
When shifting to a cleaner way of eating, your body may go through an adjustment phase. Here’s what you might experience:
Day 1: Reset mode. You may feel slightly sluggish as your body adapts. Hydration is also key so make sure to drink plenty of water and herbal teas. You’ll probably notice yourself urinating more than usual. Your digestion also may improve, and you may feel a bit lighter due to the increased fiber intake. If your body is not used to eating fiber, then you may notice some digestive discomfort including bloating or gas. This is normal. Just keep hydrated and your body will adjust.
Day 2: Increased energy and digestion boost. By today you’ll notice a reduction in your bloating and your energy levels will improve as your body processes nutrient-dense foods. Your skin may also start to look clearer as you eliminate inflammatory foods, and hydration and anti-oxidants take effect.
Day 3: Feeling refreshed and balanced. By day 3 you should feel lighter, more energized and more mentally clear. Your cravings for sugar and processed foods will likely decrease at this point. And your digestion should feel smoother with reduced bloating and flatulence.
How to maximize results in just 3 days
To get the most out of your 3-day green smoothie cleanse, it’s essential to stay hydrated by drinking at least 8-10 glasses of water each day. Herbal teas, lemon water, and coconut water are also excellent options for maintaining hydration. Prioritizing sleep is just as important, so aim for 7-9 hours of restful sleep to allow your body to repair, detoxify, and restore energy levels. Light movement, such as walking, yoga, or stretching, can help improve circulation and digestion, making the cleansing process more effective.
During your cleanse, practice mindful eating by slowing down and chewing your food thoroughly, even when drinking smoothies. This simple habit can improve digestion and enhance nutrient absorption. Reducing processed foods, including refined sugars, alcohol, and artificial additives, will also support your body’s natural detox pathways and minimize inflammation. By following these habits, you can maximize the benefits of your cleanse and feel more energized, lighter, and refreshed.
After the cleanse - Transitioning Back to regular eating
Once you’ve completed the cleanse, it’s important to transition back to regular eating in a mindful and gradual way. Instead of immediately returning to processed or heavy foods, continue incorporating at least one green smoothie per day to maintain a steady intake of nutrients. Keeping refined sugars, alcohol, and processed snacks to a minimum will help sustain the energy and digestive benefits you gained during the cleanse.
Focusing on fiber-rich whole foods, such as vegetables, fruits, whole grains, and legumes, will support digestion and keep your gut healthy. It’s also beneficial to listen to your body’s hunger and fullness cues rather than eating out of habit or convenience. If you want to maintain the benefits of the cleanse, you may find it helpful to continue having a smoothie for breakfast while eating whole-food meals for lunch and dinner. This approach will keep your energy levels stable, support digestion, and help you feel your best long after the cleanse is over.
Final thoughts - is a 3-day green smoothie cleanse right for you?
A 3-day green smoothie cleanse is a powerful way to reset your body, increase energy, and support digestion without resorting to extreme restrictions. By focusing on whole, nutrient-dense foods, you can nourish yourself while allowing your body’s natural detoxification processes to function optimally.
This cleanse is particularly beneficial if you have been feeling sluggish or bloated and are looking for a natural way to reset. It can also help improve digestion and hydration while reducing cravings for processed foods and sugar. Many people experience a noticeable boost in energy and mental clarity by the end of the three days.
Rather than being a quick fix, this cleanse serves as a foundation for healthier habits moving forward. You may even find that incorporating green smoothies into your daily routine beyond the cleanse continues to provide lasting benefits. If you’re ready to rejuvenate your body and feel amazing in just three days, this is a great way to get started. Your body will thank you!
I’d love to hear about your experience—let me know how you feel after completing your 3-day green smoothie cleanse!
Green Smoothie Recipes
Use these awesome recipes in your “3-day smoothie cleanse” to detox your body and get it up to the optimum level.
5 Comments
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Claudia
I like this guideline. How much can an overweight person expect to lose on this 3 day protocol? As well, what do you recommend I substitute for the yoghurt if I have a dairy allergy? Thanks!
Coach Karen
Hi Claudia, Thanks for stopping by! I’m glad you like this cleanse. This purpose of this cleanse is to detoxify the body and may not yield weight loss. It can certainly assist the body to lose weight afterward by improving the biological mechanisms involved in weight loss. If you’re interested in a weight loss plan, feel free to contact me and we can discuss an approach that will work best for you. As for dairy-free yogurt – there are many dairy-free alternatives available in most grocery stores including ones made with almond milk, cashew milk and coconut milk. You could also make your own dairy-free yogurt at home with one of these milk alternatives. You’d need to purchase a starter culture and you may need an instant pot with the yogurt settings, but it can be done. Google can help you find recipes for that! Reach out if you have more questions. 🙂
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