3 day detox diet

3 Day Detox Diet Plan

A Quick, Gentle Reset for Your Body 

Are you ready for a body reboot? A 3 day detox diet is a short, manageable plan designed to help you feel lighter, more energized, and more in tune with your body. It’s not about extreme restriction — it’s about giving your digestive system a mini-vacation while nourishing yourself with whole foods, hydration, and gentle care.

This plan works best when you have a little downtime, like over a weekend or a vacation, so you can give it your full attention without added stress.

If you find yourself feeling particularly hungry, don't worry! You can have a small portion of steamed fish or chicken breast to keep you going. And for those snack cravings, raw almonds are a great option to help curb your hunger. Remember, this detox is about taking care of yourself and giving your body a healthy reset. You can do it!

Disclaimer: Consult with a healthcare professional before starting any new diet plan, especially if you have existing health conditions or take medications. 

berries and yogurt breakfast

How the 3 Day Detox Diet Works

The idea is simple: focus on hydration and nutrient-dense foods in their natural state, while reducing processed, sugary, or heavy meals.

Benefits you may notice:

  • Increased energy and alertness
  • Reduced bloating
  • Fewer cravings for sugary or processed foods
  • Support for mindful eating habits

It’s important to remember that this is a gentle reset. If you feel very hungry, a small portion of your preferred lean protein — like steamed fish or chicken breast or plant protein — is fine. Healthy snacks, such as raw almonds or chopped vegetables, are also great to keep your energy steady.

syeamed vegetable bowl for detox diet plan

3 Day Detox Diet Example Plan

Here’s a structured example of a three day detox diet, designed to be doable while still providing essential nutrients.

Detox Diet Day One

🌿 Day One: Light Reset & Hydration

On Waking

  • Warm water with a squeeze of lemon to suit your taste

Breakfast

  • Green smoothie made with spinach, banana, and almond milk
    or
  • Light porridge (oats, buckwheat, or quinoa flakes) with berries and crushed linseeds

Mid-Morning Snack

  • Fresh fruit or cucumber sticks
  • A small handful of raw almonds if needed

Lunch

  • Large mixed salad with leafy greens, avocado, seeds, and a light olive oil or lemon dressing
  • Optional: a small portion of steamed fish or chicken breast if you feel very hungry

Dinner

  • Vegetable stir-fry with quinoa or brown rice
    Keep oils light and flavors simple

Evening

  • Chamomile or herbal tea to support relaxation

fruit smoothie

Detox Diet Plan - Day Two

🌿 Day Two: Simple, Nourishing & Grounding

Day two often feels mentally harder, so meals are slightly more grounding while still keeping digestion light.

On Waking

  • Warm water with lemon

Breakfast

  • Oatmeal with a few berries or lightly stewed fruit
    or
  • Fruit with a spoon of seeds if you prefer something lighter

Mid-Morning Snack

  • Fresh fruit or a few raw almonds

Lunch

  • A warm bowl of cooked lentils with lightly steamed vegetables (such as carrots, zucchini, or spinach), seasoned simply with olive oil, herbs, and a pinch of salt.

Dinner

  • Pureed vegetable soup (carrot, pumpkin, zucchini, or similar)

Drinks

  • Water and herbal teas throughout the day
    Avoid fruit juices today to keep blood sugar steady

Detox Diet - Day Three

🌿 Day Three: Gentle Completion & Ease

The final day is about simplicity and calm. Avoid strenuous activity and keep meals easy to digest.

On Waking

  • Warm water with lemon

Breakfast

  • High-protein yogurt bowl (plain yogurt or plant-based alternative) with berries and seeds
    or
  • Fruit with herbal tea if you prefer something very light

Mid-Morning Snack

  • Fruit or chopped vegetables

Lunch

  • Chickpea and spinach salad with avocado and lemon dressing

Afternoon Snack

  • Half an avocado with a squeeze of lemon juice, if needed

Dinner

  • Baked sweet potato with lightly steamed vegetables
  • Optional tahini drizzle for healthy fats

Evening

  • Herbal tea or warm water

chopped pears and almond detox diet snack

Important Notes About This 3 Day Detox Diet


  • This plan focuses on detox diet food that supports digestion, not on extreme restriction
  • Protein is included where helpful to prevent weakness or excessive hunger
  • Hunger, mild headaches, or fatigue can happen — these usually pass within a day
  • Mild hunger or fatigue can be part of a short detox, but dizziness or feeling unwell is a sign to slow down. Eating more, adding protein, or stopping the detox altogether is always an option.

This is about supporting your body, not forcing it.

Optional Support During Your Detox

Some people choose to support their detox with:

  • Herbal supplements such as milk thistle or dandelion root
  • Probiotics to support gut balance
  • Gentle practices like walking, stretching, dry brushing, or Epsom salt baths

Always follow supplement instructions and use what feels appropriate for you.

detox tea with lemon slice

A word of advice when finishing your 3 Day Detox Diet

To get the most from your three day detox diet, ease back into normal eating:

  • Continue with fruits, vegetables, and whole foods for a few days
  • Slowly reintroduce heavier meals
  • Notice which foods make you feel good — and which don’t

This awareness is one of the biggest benefits of a short detox.

Other Detox Tips

  • Eat well but try not to overeat. Small servings 5 or six times a day are better for your digestion.
  • Drink plenty of filtered water and end the day with water and a squeeze of fresh lemon juice. Juices must be freshly prepared and not stored. If your tap water tastes unpleasant, a basic water filter can make drinking water far more enjoyable — which often means you naturally drink more.  💧
  • When you have finished the 3 day detox diet, try to avoid or at least limit your intake of “forbidden” foods and drinks.
  • If you feel faint or dizzy then try adding a little honey to your herbal teas and green juicing.
  • Please note that when this diet refers to 'cereals', it does not mean breakfast cereals like 'Cherios'. Cereal grains are buckwheat, brown rice, barley, quinoa, rye, sorghum or oats etc.