The Three-Day Detox Plan Anyone Can Do

If you’re looking for a simple reset to feel your best, you don’t need an extreme cleanse or expensive supplements. The body already has its own powerful detox system, made up of your liver, kidneys, lungs, skin, and digestive tract, which work together 24/7 to filter and eliminate waste naturally. 

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However, that said, if a reset is what you’re after, this three-day, plant-forward plan focuses on simple, nourishing foods that leave you energized and refreshed, not deprived.

What is a detox?

The word detox is often used to describe short-term diets that are designed to “cleanse” the body of toxins. But according to Sapna Peruvemba, MS, RDN of Health by Sapna, this is misleading.

She explained to VegNews: “Our bodies already come equipped with a powerful detox system—the liver, kidneys, and gut are all constantly at work filtering and eliminating waste efficiently, without need for special interventions.”

Staying hydrated, eating fiber-rich foods, and limiting alcohol are all important ways to help our bodies function optimally. “Eating the rainbow with colorful fruits like berries and pomegranate, and veggies like cauliflower and dark leafy greens can combat free radicals and reduce inflammation,” Peruvemba explains.

Are detox diets safe?

It’s best to avoid any cleanses that call for an excessive amount of “detox supplements” or “detox products.” This is largely due to the lack of regulations surrounding supplements. 

In the US, supplements do not have to undergo approval by the Food and Drug Administration (FDA). This means that ingredients or benefits touted on supplement labels are not required to undergo official verification. 

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In most cases, detox supplements are unlikely to deliver any results; however, there is a possibility that they can lead to serious, damaging effects.  

According to medical professionals at the University of Chicago Medicine, the best way to “detox” the body is to simply incorporate healthy habits that support our overall well-being. Peruvemba agrees and notes that flexibility is also vital.

“Focus on adding, not subtracting,” she advises. “Rather than obsessing over what to cut out, add more nutritious foods. Swap soda for sparkling water. Crowd out fries with roasted veggies or a hearty side salad. Allow flexibility. Detox diets often feel rigid and unforgiving. In real life, an occasional scoop of ice cream or bag of chips won’t undo your healthy foundation. Flexibility makes habits sustainable.”

How to follow a whole food ‘reset’

Many detox plans call for cutting out sugars, alcohol, soda, processed foods, grains, gluten, and animal products. But you can also take a nuanced approach. “Start small,” says Peruvemba. “Instead of making all changes at once, try one at a time—drink more water this week, add a vegetable to each meal next week, and so on.”

Morning routine

Start your day with a large glass of water. You can add some lemon if you enjoy the taste. Note that while lemon water is a source of vitamin C and hydration (of course), there is little evidence to suggest that it will help with weight loss or “alkalize” the body. 

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If you enjoy green juices or smoothies, these drinks are a great way to get extra nutrients from greens like spinach and kale. However, Peruvemba clarifies: “The claim that chlorophyll ‘oxygenates the body’ and releases toxins, however, isn’t supported by scientific evidence. Still, more greens in your diet is always a win.” She adds: “Instead of starting with only juice, fuel up for the day with a hearty breakfast such as tofu scramble with veggies, chia pudding, or oats with fruit.”

Here are three delicious ideas for nutrient-dense green smoothies. Simply combine all of the ingredients in a high-powered blender, adjust the sweetness to taste, and enjoy!

Super Green Smoothie
Minty, Creamy Vegan Matcha Chip Smoothie
Vegan Cherry Avocado Smoothie

Lunch

You can also enjoy a smoothie for lunch, of course. These drinks can be nutrient-dense, but pairing them with something more substantial helps sustain energy levels. “Pair it with something more substantial like brown rice, tofu, or beans,” says Peruvemba. “While detox diets emphasize fruits and veggies, a sustainable plant-based diet works best when it includes variety—whole grains, plant proteins, and healthy fats that keep you energized and satisfied.”

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One option is a massaged kale salad. Remove the ribs from a bunch of kale and rip the leaves into small pieces with your hands. Then, massage the kale with a quarter of an avocado, some lemon juice, and liquid stevia until the kale is soft and wilted. Top the salad with any raw vegetables and plant-based protein you like; you can also mix in some grains, like barley or brown rice, too. 

Snack

If you find yourself hungry between lunch and dinner, try snacking on cut-up raw vegetables such as cucumber slices, celery, bell peppers, or carrots. A quarter to a half of an avocado mashed with sea salt and lemon is also a delicious option.

Dinner

“For dinner, a salad is great, but make it satisfying by adding plant proteins like lentils or tofu, healthy fats such as avocado or olive oil dressing, and whole grains,” advises Peruvemba.

Try a large green salad, which can be as simple as mixed greens topped with herbs, plant-based protein, and raw vegetables. You can also add a quarter of an avocado for density. For a dressing, toss the salad with avocado, lemon juice, and liquid stevia, and it will form a nice creamy dressing without the need for oil.

Hannah Sunderani

Keep your main course simple and satisfying. Have a baked sweet potato or squash, such as butternut or acorn. You could also have some cooked non-starchy vegetables such as lightly sautéed greens (use water, not oil), roasted broccoli, or cauliflower.

“Removing alcohol, added sugars, and ultra-processed foods, even for a few days, can stabilize your energy, mood, and digestion,” says Peruvemba. “Think of this diet less as a ‘cleanse’ and more as a chance to notice how your body feels when it’s fueled by whole, plant-based foods.”