3 Day Detox Plan

3 Day Detox Menu

This 3 day detox is the perfect way to cleanse your body and eliminate toxins. My menu plan is easy to follow and you can change the meals around depending on your own preferences. You could even just drink 5 green juices per day if that is easier for you than cooking. The goal is to get you eating natural, healthy fruits and vegetables that will heal and nourish your entire system.

Detox Every 3 Months

Every 3 months it is good to detox your body. Over time, we get a build up of all the toxins in our system and it is a good idea to eliminate them. It also helps drop those extra few pounds that creep on without us noticing until we can’t get our pants on.

It’s a way of giving your body a rest from having to deal with all the things that it finds so hard to break down and process. Like sugar, wheat, coffee, alcohol, artificial ingredients, meat, preservatives and chemicals.

It allows your system to heal itself and that is why we end up feeling so full of energy and vibrant when we detox.

You Don’t Need Any Store Bought Kit

You really don’t need to buy any expensive cleansing kits from the store. They are usually highly processed, preserved and often sweetened with sugar. You just make sure you are ready mentally, get a few basic staples and go for it.

It has taken years of abuse for your body to be where it is. Aches and pains, bloating, gas, weight gain, clicking or aching joints, back ache, sleep issues, weird dry patches or eczema, the list is endless. Many of these issues can be alleviated simply by eating the right foods. It’s not feasible for everyone to eat this way all of the time. So being aware of what you need to do, and cleansing often, can be a wonderful way to loose weight, boost your health and clean out the build up of crud in your colon.

Once you have learned how easy it is look after your body using your kitchen, you will be so much more inclined to detox more often, and it will become part of your lifestyle. It doesn’t have to make you feel starving hungry and like you are depriving yourself. In the beginning, you will crave all those things your body is used to, but if you can get past that ( it’s all about controlling your mind ) you will have a very powerful tool to help you live a more healthy and pain-free life.

You don’t have to do different smoothies every day. The goal is to have anti-oxidant rich fruits, ginger to help cleanse, Omega 3′s and to feel satisfied (from the chia seeds), a green leaf and plenty of water. Some people like to drink thick smoothies, and some thin. So do what works for you.

If you would like a salad with every meal and snack, go ahead. Just remember no dressing other than a little oil, vinegar, garlic, mustard and any herbs or spices you want.


I have found than one green juice per day really boosts the wonderful effects of this detox and totally curbs your appetite. You can replace one of the meals with this nutrition packed, energy boosting drink. Here are some recipes for you to try, on my Juicer review.

Help with Elimination:smooth move._SY450_

You can get a herb tea that makes you eliminate solids easily. Drink one cup of tea in the early morning and this will help you ‘go’. This helps you feel lighter and gets that colon empty. Try it first on a day that you don’t have to work, just so you know what to expect.

You could also take Kombucha tea if you can get it in your area. You can find it in most health food stores. You just need a few ounces to rebalance the good bacteria in your gut. One bottle should last you 3-4 days. It has a very unique taste and might not be your cup of tea. You will ‘go’ with ease if you like this drink.


The majority of people experience a headache. This is often from the withdrawal of caffeine. I recommend weening yourself off coffee over a week by having less and less each day.

You can also go cold turkey and butch it out. In this case you may need to rest, drink plenty of fluids and even stay in bed if this is an option.

Ridding your body of addictions can take all your will power. Once you are ‘clean’, you will love how clear headed you feel and your sense of achievement will be through the roof.

You may experience a strong desire to eat the foods that you are detoxing from. This is normal and can only be overcome by having the right mindset. Tell yourself that the things you crave are poisoning you. That this detox is going to heal your body.

You may even have a reward for yourself after the 3 days that you can look forward to. Your success is all about controlling those urges. If you have a partner to support you, it can be helpful. A friend, family member, co worker or a spouse. Or even me. Just leave me a comment and I will be right there with you.

Day 1

Breakfast……Orange Detox Drink
Lunch……….Orange Detox Drink & Salad
Snack……….Handful of Almonds or Walnuts
Dinner………Lentils Marinara, Wild Rice, Salad with Yogurt Dressing

We are going to start the detox with this alkalizing, highly nutritious drink. Many of the diet drinks out there now use chia seeds because they give you the feeling of being full when they are blended. If you don’t have a strong blender, grind the chia seeds in a coffee grinder before putting them in your drink.  Make sure you drink plenty of spring water.


Orange Detox Drink

1/2 Banana
1 Orange – Peeled
1 inch Fresh Ginger
1/2 Lime
1 Radish ( my first home grown crop of the season )
1 Tbs Chia Seeds
1 Green leaf ( Cabbage, Kale, bok choy, Beet leaf )
( Handful Mint Leaves and Stevia to sweeten – Optional )
1/2 to 1 Cup of Spring Water- more or less depending on how thick you like it.

You can also blend some ice with the drink, or drink it on the rocks.

3 Day Detox Menu

Vitamix 1782 TurboBlend, 2 Speed

3 Day Detox Menu

If you want to make this a part of your lifestyle and you think that you may use this weight loss method on a regular basis, it’s really worth having the one tool that will make it happen for you.

This Vitamix will make any smoothie you care to make. This blender blends so well, you don’t even realize your smoothie is so healthy, even when you add greens, it just tastes like fruit. Having the right tools can be the difference between being able to easily achieve your weight loss goals and wishing you could.

Vitamix Blender on Amazon.

Snack 1: Beets

If you don’t want to cook them, you can find pre-cooked beets in the store if you look.

Place un-peeled  beets, cut into 1/4′s in a large pot of boiling water.  Boil on medium for 20-25 minutes.

You will know when they are ready because they will be tender when you put a knife into the center.

Run the cold tap and rub the beets under the water to remove the skin.



Chop off the head and tail.


You can serve the beets with a little balsamic vinegar and a sprinkle of any herb of choice.

_ICT7430final bts



Lentils Marinara

1 Cup Lentils – Washed
1 Cup Wild Rice – Rinsed
I Red Onion – Chopped
Oil for Sauté
3 Cloves Garlic – Crushed
1 Bay leaf
1 Jar Marinara Sauce – A recipe to make your own and save money
1/2 Can Tomato Paste
Freshly Ground Sea Salt and Black Pepper

If you feel you want more flavor, add a vegetarian or regular chicken Bouillon Paste.

Sauté onions and garlic in oil on medium, for 2-3 minutes.

Add remaining ingredients and simmer on low for 25-30 minutes.

Put rice in a pan with 2 cups spring water and boil with the lid on, on medium for 45 minutes. Cook until the rice pops. Add more water if necessary.



Tom salad and dressing

bowl lettuce 300You can use anything you enjoy including, lettuce, cucumber, carrot, tomatoes, bell peppers, cabbage, green onion, red onion, radish, celery, any fresh herbs. You can also get the pre cut vegetables if you are too busy. Try to get organic.

Make 3 days worth and keep it in air tight containers. Keep the tomatoes and cucumber separate from the lettuce, cabbage, bell peppers etc.

Yogurt dressing is full of the good bacteria you need in your gut, but if you prefer not to have any dairy, just put a little oil and vinegar or Balsamic Dressing and seasoning.

Yogurt Salad Dressing

1 Cup Yogurt – (Organic if available)
2 Cloves Garlic – Crushed
1 Jalapeño – Finely Diced, Scraped and Seeded – Optional
1/2 Lime – Juiced
1 tsp Cumin
1/2 tsp Chili Powder
Freshly Ground Sea Salt

Blend all ingredients  and chill.

Day 2

Breakfast…..Orange Detox and Blueberry Drink
Lunch………Orange Detox Drink & Salad
Snack………Salad and a Handful of Raw Nuts
Dinner………Roasted Vegetables with Skinny Gravy, Wild Rice & Salad

Another alkalizing, highly nutritious drink packed with anti-oxidants. You can keep it exactly the same or change the fruits completely. Make sure you keep the ginger, lime, chia seeds, radish and green leaf.  And drink plenty of spring water.


Orange and Blueberry Detox Drink

1/2 Banana
1/2 Cup Blueberries
1 Orange – Peeled
1 inch Fresh Ginger
1/2 Lime
1 Radish
1 Tbs Chia seeds
1 Green Leaf (Cabbage, Kale, bok choy, Beet leaf)
1/2 to 1 Cup of Spring Water- more or less depending on how thick you like it.

You can also blend some ice with the drink, or drink it on the rocks.

berry smoothy

Snack 1: Asparagus

AsparagusStep 1

Wash asparagus and chop the fibrousness ends off .  Cook asparagus for no longer than 1 minute in a large pan of boiling water ( if it’s the thick kind, cook for no longer than 2 minutes)

Step 2

Empty the hot water from the pan and plunge the asparagus into cold water with ice. This keeps the color. If you are eating it immediately, just season and serve, no need to chill. You can make enough for an extra snack. Use some dressing ( yogurt or vinaigrette ) if you don’t like it straight.


Asparagus in tom



Dinner: Roasted Root Vegetables with Skinny Gravy  (or Skinny Shallot Soup)

1 Large Sweet Potato or Rutabaga or both – Peeled and Chopped                                                                                                        SS 1200
1 Parsnip – Peeled and Chopped
1 Large Turnip – Peeled and Chopped
5 Carrots – Peeled and Chopped
1/2 Yellow beet – Peeled and Chopped
2 Onions -  Peeled, 1 Cut into 4 and one into rings.
Oil For Baking and Stock
3-4 Cloves Garlic- Crushed
1Tbs Corn Starch
2-3 Vegetarian chicken Stock Cubes (or regular if you prefer)
Fresh or Dried Thyme
Freshly Ground Sea Salt and Black Pepper

3 Day Detox Menu

Step 1

Heat 1tbs oil (or butter if you prefer the taste) and cook the chopped onion. Let this onion cook on low while you prepare the vegetables.

Step 2

Prepare vegetables, peel and chop and place on a baking sheet. Sprinkle oil over vegetables, season and add a few sprigs of Thyme. Roast veggies on 375F until golden brown, about 45-60 minutes, turning every so often.

3 Day Detox Menu

Step 3

The onions in step 1 should be sweet and soft now. They will flavor the gravy beautifully and give it a rich, sweet flavor. Add corn starch and a little more oil or butter (if you don’t mind dairy) and let cook for 1-2 minutes. This is  thickening the gravy.

Step 4

Add  2 cups of spring water, stock cubes, bay leaf and seasoning. Cook for 5-10 minutes and stir very gently. You should have a thick gravy.

3 Day Detox MenuStep 5

Serve and enjoy (you may not need as much gravy as in this picture, just put in a gravy boat).


Day 3

You can make your detox drink with any fruit you want or just do the orange drink from day one.  The goal is to get you drinking water and eating fruit and nutritious green leaves. You can keep a couple of bags of frozen fruit and then it is easy for you to do a day of detox if you have over indulged.

Breakfast……..Blackberry, Banana and Beet leaf Detox Smoothie
Snack…………Tomato, Red Onion and Baby Cucumber Salad
Lunch…………Blackberry, Banana and Beet leaf Detox Smoothie
Snack…………Handful of nuts
Dinner………..Spinach Dal Soup & Salad


Blackberry, Banana and Beet leaf Detox Smoothie

3 Day Detox Menu

1/2 Banana
1 Cup Blackberries
1 inch Fresh Ginger
1/2 Lime
1 Tbs Chia seeds
1 Large Beet Leaf
1/2 to 1 Cup of Spring Water- more or less depending on how thick you like it.

You can also blend some ice with the drink, or drink it on the rocks.

Snack: Red Onion, Tomato and Baby Cucumber Salad

1/2 Red Onion
3 Large Tomatoes or any kind of tomato
4 Baby Cucumbers
Splash Olive Oil and Balsamic Vinegar (or any vinegar)
Freshly Ground Sea Salt and Black Pepper
Green Onions – Optional
Ground Paprika Flakes ( just for decoration, but a versatile spice that looks great if you can find it )


3 Day Detox Menu

Dinner: Spinach Dal Soup

1 28oz Can Copped Tomatoes
1 Cup Whole Green Lentils – Washed and cleaned ( pick out any stones )
½ Cup Chopped Onion
3 Carrots
1/2 Cup Spinach
1 Inch Ginger – Grated
4-5 Garlic Cloves – Crushed
½ tsp Chili Powder
¼ tsp Turmeric
1 tsp Coriander
2 tbsp Butter
3 Vegetarian Chicken Stock Paste or Cubes ( or regular chicken stock)
Freshly Ground Sea Salt and Black Pepper

Yogurt To Serve ( optional- use vegan yogurt if required )

Sauté spices,  onion and garlic in butter for 5 minutes. Stir often.

Add remaining ingredients and cook on low until lentils are tender, about 45 minutes.

3 Day Detox Menu

If you would rather replace the main meals with something else, just make sure you use fresh natural ingredients. You can also have a lean protein such as free range, organic chicken, but this takes a while to breakdown and eliminate. The goal is to clear they colon as much as possible.

Do this easy cleanse as often as you can or just do one day, every week.

Please feel free to ask any questions you may have before starting or during the cleanse, or leave a comment……


    • Monica the Cavewoman says

      Thank you so much for this comment. I like to think that I help to inspire people to eat a more natural and healthy lifestyle. Hope to see you again on Going Cavewoman.

  1. Elizabeth says

    Hello. I am considering doing this cleanse with my husband. Are the dinner, yogurt dressing, and marinara recipes written to serve only 1?

    • Monica the Cavewoman says

      No. These recipes are all to serve at least 2 people. I often make more than I need so I have some left over to freeze. These are all so low calorie and healthy, you can have a good sized portion without excess calories. We are on day 8 of a 10 day juice cleanse. Very easy and no cooking. I will post the cleanse soon, but let me know if you have any questions. Thanks for your question Elizabeth and good luck with your cleanse.

    • Monica the Cavewoman says

      I love it when people help me find my typo’s. Yes it does need to be cooked. I changed the recipe. These are roasted veggies and need 45-60 minutes to brown. Oven temp 375F. Keep an eye on them and toss them after 20 minutes. Let me know how this works for you. An easy alternative to this is a 3 day juice fast. I will be posting this soon. Thanks for your comment Leah.

  2. Gloria says

    I don’t eat grains or dairy (I do use ghee), so what can replace lentils? And the yogurt, starch, etc…
    Thank you so much. I’m looking to cleanse as I have eaten a lot of meat and am feeling the excitement of getting rid of gunk.

    • Monica the Cavewoman says

      Lentils are not a grain, they are a legume. A very high quality protein, and meat replacement, and very low on the glycemic index. You can simply leave the yogurt off if you don’t want any dairy or you can use the dairy free kind. I strongly suggest you eliminate all red meat from your diet and just have fish and fowl.
      Wild rice is a grass and not a member of the rice family and will really help to clean your colon as it scrapes through. It is not like Asian rice, that spikes your blood sugar. But you can just replace it with a vegetable if you prefer.
      Good luck with your cleanse. Let us know how you get on.

  3. Mary McAdam says

    Hi! This sounds awesome! I printed out some of your cauliflower bread recipes and am looking so forward to making them! Is this detox menu printable? Thanks!

    • Monica the Cavewoman says

      Yes, they should all be printable. Let me know if you have any issues. I am so glad you like the recipes.

  4. Mary Watson says

    Thank you for these great recipes- i have done quite a few of them – the spinach dal soup was awesome !! Going to try the detox next – when not detoxing how much fish would you have in a normal diet while still eating ashealthily as possible.

    Thanks again for a fab site- Mary Watson

    • Monica the Cavewoman says

      Thank you for such an awesome comment Mary. People like you are the reason I post my recipes. 4-6 oz is a good portion of wild caught fish. Make sure you have lots of vegetables with it to fill you up, like asparagus, broccoli, kale and perhaps a big fresh salad along side. Fish and vegetables are a great choice for eating healthy. Good luck with the detox.

  5. Esra says

    I want to do this detox but right now we dont have asparagus here what do you reccomend instead of asparagus?

    • Monica the Cavewoman says

      You can use any green vegetable you like. Broccoli, brussels sprouts even green beans, (but not too many). It’s good to try and be seasonal and use what is available easily.

  6. Mary McAdam says

    How much asparagus? If I substitute broccoli, how much? Lastly, is it more effective to do the 3 straight days or is one day per week just as effective?

    • Monica the Cavewoman says

      That’s a great question. As long as you don’t have butter on this, you can really eat as much as you want. A large head of broccoli. Or an entire bunch of asparagus. They both have large amounts of nutrients and fiber.
      For lunch, I often have a big head of broccoli sautéed in a skillet. I put a little ghee for the good fat and Tamari and it is delicious. The ghee helps to make me feel full.

      • Monica the Cavewoman says

        I think it’s better to do the detox all at once. If it is a big change for you, then do what works for you. Just start with one day and then next week do 2 days, and then 3. You will have practiced and you will find it easier each time. Freeze the soup so you don’t have to make it twice. Once you have done this detox, you can then use the recipes on a regular basis.

  7. says

    Can’t wait to try this detox. Just back from a vacation and need this badly. The recipes look great and I love having a recipe to follow so I don’t have to figure it all out myself.

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