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3-Day Spring Juice Cleanse

Welcome to the 3-Day Spring Juice Fast with The Blender Girl and Karen Kipp.

You can participate in this free online juice cleanse at your leisure. For the best results, please read all of pre-fast and post-fast guidelines. There are 9 juice recipes (3 each day), plus an optional popsicle and broth recipe to keep you sustained. Ingredients for all recipes are included in the printable shopping list.

Or, for additional support, we offer guided fasts four times a year.

Our next free guided 3-Day Spring Fast is from May 29th - 31st, 2015. Sign up for free here, and join our facebook group, where you can ask questions, and interact with other members of the group to learn and stay motivated.  

Check out the Summer, Fall, and Winter seasonal juice fasts and guided fasts.

For a deeper experience, check out our 14-Day Fall, Winter, Spring, and Summer Cleanses coming soon in December 2015.

Please read our Disclaimer and User Agreement.

Please note: The information shared here does not replace the guidance of a qualified medical practitioner. Please consult your health care professional before participating in a juice cleanse, particularly if there are existing medical conditions or concerns.

The Difference between Juices and Smoothies:

We often get asked about "juicing versus blending." Which is better? The whole fibre contained in green smoothies and whole blended juices are hugely beneficial to health on an everyday basis. However, during periods of detoxification, cleansing, and illness, juices, both pulped and pulp free, allow a more gentle digestive process, which leaves more energy for detoxification, cleansing, and regeneration.

There is a place for both blending and juicing in any healthy eating regime.

We recommend doing a juice juice fast or a 14-Day Cleanse at the beginning of each season to detoxify and regenerate the body.

Juicing for Cleansing and Juicing For Fasting:

When cleansing, it is always best to consume juices on an empty stomach to maximize absorption and benefits, but fresh juice anytime is better than no juice! It is preferable to have slightly more fruit-based juices during the day to help break down toxins in the body. The more vegetable-based juices are generally more alkaline and contain more minerals, so they are better in the afternoons and evenings to help rebuild the body and prepare it for rest. It is not a strict science, so you can mix them up, but these are good general guidelines. These guidelines are more important when using juices during a cleanse or fast.  

When fasting, it is necessary to strain the juices to ensure that solid pieces are not consumed. Solid food will encourage the digestive process to begin again and will make you hungry. Not desirable! Straining is not necessary if cleansing without fasting. If you feel like you need more juice, more calories, or are a little low with blood sugar, you can repeat any of these juices during the same time period of any given day. For example, if it is still morning, repeat the daily morning juice. Most juices contain about 100-150 calories and are packed with vitamins and minerals. Each juice is briefly explained, with a more in-depth explanation of each individual ingredient listed below with its many nutrition properties.

*Please see full instructions and fasting routine at the bottom of this post, including shopping list, preparation guidelines, daily routine, and post fast recommendations.  

3-Day Spring Juice Fast Guidelines:

Preparation for Juice Fast:

In the week prior to fasting retreat: Prepare your body optimally by beginning to reduce intake of caffeine, nicotine, alcohol, dairy products, sugar, grains/wheat, and any other dietary chemicals/additives over the week preceding the retreat. Do not go “cold-turkey” if you consume any of these items in large quantities, particularly caffeine. I highly recommend that you ease off of these substances slowly over the week so that you they are completely eliminated from diet at least 48 hrs. prior to beginning the fast.

Raw foods only 24-48 hours prior to fast: To ease the transition for your body, at least 24 hours before you begin the fast, beginning in the morning, you should eat raw fruits and vegetables only. If you must have a few cooked foods, make sure that it is fruits and vegetables only or broth. Avoid all preservatives, sugar, gluten or wheat products, grains, chemicals, food dyes/preservatives, caffeine, nicotine, animal products and dairy products. Water, lemon water, fresh juices, and herbal teas (nothing with caffeine) are also recommended.

Colonic or double enema:  It is critical to your comfort during the fast that you clean out your colon as much as possible before beginning a full fast. Once solid food has been eliminated, the colon slows significantly and toxins will be trapped for several days there if it is not cleared properly.  It is highly recommended to receive a colonic immediately prior to beginning the fast – preferably the day you begin your fast or at the earliest, the evening before you begin your fast. Your fast will actually begin the day you receive your colonic on either the evening before or the day of the fast. If a colonic is absolutely not possible, the only acceptable alternative is to administer a double enema yourself. That involves one warm-water enema, filling the colon and expelling immediately, then another enema (2/3 full bag) plus 3-4 drops of fresh lemon juice and a cup of chamomile tea, filling the colon and holding for 5-15 minutes before expelling.  

3 Day Cleanse Recipes:



All of these cleansing recipes are designed for one serving. Dilute all juices, unless otherwise stated.
For juices more fruit based, or higher sugar content, add as much water as juice.
For green drinks, and primarily low-sugar juices, add half as much water as juice. This helps to slow down the sugar absorption in the body.


Green Apples have the lowest sugar content of apples, so they are preferred. If unavailable or if additional sweetness is needed, red apples can be substituted. Spinach and kale are interchangeable in recipes, as it is good to use both as much as possible. Zucchini can be substituted for cucumber also with only slight difference in taste, but it may require more zucchini than cucumber as the water content is lower. Cilantro can substitute for parsley. 

Bonus Recipes:

Bonus: Berry Apple Juice Popsicles:

These are simply a wonderful treat while fasting! It almost feels like you’re cheating, but they actually have many cleansing properties and help make it seem like you are eating something! 

  • 1 apple (green or red~red are sweeter)
  • 1/2 lemon (yellow peel removed)
  • 3-4 strawberries
  1. Place all ingredients through your Omega Juicer.
  2. Do NOT dilute with water before freezing.
  3. Place in popsicle molds and freeze. Yummy!
  4. This will make about 2-4 popsicles depending on your mold. 

Vegetable Broth:

  • 1 cup organic red beets, sliced or shredded (magnesium & sodium)
  • 1 cup organic carrots, sliced or shredded (calcium & sodium, plus several trace elements)
  • 1 cup organic celery, leaves and all, chopped to half inch pieces (potassium & sodium)
  • 2 cups of any combo of these organic vegetables: some rich in calcium include beet tops, turnip and tops, watercress, spinach, cabbage, parsley, and you may also try broccoli and cauliflower.
  1. Wash the produce thoroughly by soaking in a tub with warm water with ½ cup of white vinegar for 10 minutes and scrubbing them.
  2. To make this broth use a 5 to 6-quart container.
  3. Fill it with one and one half quarts of filtered water.
  4. As much as possible, cut the veggies directly into the water to prevent oxidation. Also, don’t peel beets and carrots. There are some nutrients locked into skins.
  5. Cover and cook slowly for at least 30 minutes.
  6. Turn off heat and let it soak for another half an hour.
  7. Then strain. I use a colander into a larger bowl.
  8. This will make approximately 4 large glasses of broth.
  9. Try to use all the above mentioned ingredients, but if you have a little more room in your container and wish to add a bit more water, plus some more vegetables, feel free.
  10. You’ve got a bit of license regarding quantity, anyway, each day. However, try not to make more than a 2 day supply, as you want to keep it relatively fresh.
  11. For improved taste, you can try a squeeze of fresh lemon juice or a small pinch of sea salt.
  12. Serve this broth warm.

Additional drinks/tonics:
You can add any of these tonics to your routine during the fast:

  • 100% organic herbal (non-caffeinated not decaffeinated) teas
  • wheatgrass juice shots,
  • warm ginger tea with fresh lemon and pinch of cayenne
  • strained homemade veggie broth (see above recipe)
  • Dr Young's Raw Vegan Alkaline Green Almond Milk (Tess's suggestion)

Shopping List

Click here for a printable (PDF) shopping list
  • 9 green apples (Granny Smith if available, if not, Jonathon or Fuji)
  • 6 lemons
  • 1 red or white grapefruit
  • 1 basket of strawberries
  • 5 carrots
  • 2 bunches spinach (or purchase a small tub of prewashed spinach)
  • 1 bunch of kale
  • 1 bunch Swiss chard
  • 1 bunch dandelion greens
  • 1 romaine lettuce heart
  • 4 cucumbers
  • 2 stalks of asparagus
  • 2 ribs of celery
  • 1 yam or sweet potato
  • 1 red beet
  • 1 bunch flat-leaf Italian parsley
  • 1 bunch basil
  • 1 bunch mint
  • 1 pack of pea greens, pea shoots, or pea sprouts
  • 1 – 2” piece of fresh ginger root

Optional Ingredients:

  • a pinch of ground cinnamon

Please note: This list is based on 1 serving for 3 days of juice fasting. You will need to make approximate calculations if you have additional participants, or if you plan to fast for more than 3 days. 
If you want to double the recipes (to have additional juice on hand) double the shopping list.
Please ensure that ALL produce is organic for optimal results.

Daily Fasting Routine:

UPON ARISING:  Scrape tongue daily. During a prolonged fast, your body will be detoxifying at an extraordinary rate, and some of those toxins will work their way up the esophagus all night long, deposited on the back of the tongue. Upon arising, simply invert a spoon and scrape the white toxic buildup from the back of your tongue, as far back as you can without gagging yourself.  Then, after brushing your teeth, brush your tongue off too. Use natural toothpaste.

COLON CLEANSING:  On the first day of your actual juice-fast, receive either colonic from a professional therapist or give yourself a ‘double’ enema (see instructions below for a double enema). On the second day of the fast and thereafter, it is recommended to do a regular enema every morning during the fast to maximize the detoxification process.

Enema: For the daily enema, fill the colon with body-temperature water, holding the water in you colon for 5-to-15 minutes, while lying on a dark towel in a warm, comfortable spot. Faultless makes a combination ‘Douche/Enema/ Water Bottle’ which is sold in pharmacies for about $15 (2quart capacity, or 32 ounces). Your colon capacity is approximately 40 ounces; use whatever portion of the bag you feel comfortable holding. Some people use all 32 ounces, but some individuals feel more comfortable taking only ¾ or 2/3 of the water. The easiest position in which to take an enema is on your hands and knees in the bathtub. You can add a cup of chamomile tea, plus three to four drops of lemon (I just cut a lemon in half and place it beside the tub, squeezing in 3 or 4 drops each day.), put it into your colon and hold it 5 to 15 minutes, while reading something spiritually inspiring, to set the mental frame for the day. 

Remember to bleed the air from the line after filling the bag and hanging it higher that your body for gravity – flow. (But if you forget, no harm’s done.  It will slowly come out on it’s own during the day.) Also, after inserting catheter, or pipe (a natural balm or vegetable oil makes it easier), take several deep breaths to completely relax the stomach muscles, so the water can actually get through the transverse colon.

Double Enema: A double enema is simply filling the bag halfway with 99* water—body temperature; not too hot or too cold—putting it into your colon, and eliminating it immediately in the toilet. This clears fecal matter initially to allow for the colon to hold more water the second part. Then for the second part, follow the instructions above for the regular enema. Times are approximate, so work them into your own schedule as best as you can.  And if, for instance, you don’t have time to do the enema one morning, work it in later. Your body will be passing massive amounts of toxins into the colon every 24 hours during a prolonged fast.  And once peristalsis and defecation reflex cease, these toxins cannot exit the colon unless you do enemas.  The world’s best fasting clinics recommend, therefore, one to three enemas each fasting day. I suggest my clients all do at least one. But use your own wisdom; if symptoms indicate you need more, try to work them in).

DRY-BRUSH MASSAGE: Following the enema, clean the pores of your skin daily with a natural, vegetable –fiber-bristle brush ($7-10 in health food stores). Use a rotary motion, effecting a rosy glow on your skin, working from the extremities to the heart, making sure to do all parts, including the face.  Feels a bit rough at first; you’ll adjust. Dry-brush massage should be followed by a hot and cold shower combination, which also helps prevent colds. Many people continue dry-brush massage after their fast, they like it so well. It’s a million dollar secret for keeping, young healthy skin, for it cleans the pores to enhance detoxification, as well as let the skin breathe more efficiently; it stimulates blood circulation throughout the skin surface, which aids the detox process; it stimulates nerve endings throughout the skin surface, which helps tone the central nervous system, and perhaps most importantly, it stimulates all the glands, which are so decidedly important in how young you actually look and feel!


AM Alkalizing Vegetable Broth: Following the shower, drink a warm glass of vegetable broth. (Use 8 or 10-ounce glass equivalents.)

Breakfast: A glass of freshly juiced fruit and vegetable juice.  Dilute all fruit juices 50-50 with good water (purified or natural spring water; not tap).  If you have your own juicer, always try to buy organically grown fruits and vegetables for juicing (as well as for your broth ingredients). It does make a difference, as most all other produce is nutritionally raped—genetically fractured; single-cropped with chemical fertilizers; hundreds of insecticides and pesticides laid in systemically; further the nutrients are stripped in the processing. Consequently, we’ve got 80 million Americans unnecessarily bulked up for this principal reason—they must take more and more of this type of food in order to get the nutrients their body actually requires. Be sure to strain all juices, whether you do the juicing, or buy the juices others have done.  You want to avoid all pulp and puree, as they’ll kick in your appestat mechanism, your digestive system, kick out this magnificent autolysis (or self-digestion) process, and make you quite hungry. 

Mid-morning:  Cup of herbal tea.  I recommend you use quality, organic teas—rosehips,  peppermint and chamomile are excellent choices.  The teas contain detox vitamins which are A, C and E…C being the best by far. 

Noon:  Glass of freshly juiced fruit and vegetable juice. Also, if it fits your schedule on any of your fasting days, noon is also a good time to work in some exercise, even if it’s only walking with deep breathing.  Any aerobic or anaerobic program is fine, and will help in the detox process.  Also, if therapeutic baths are a possibility—steam, sauna, jaccuzi or hot tub—or massage, this is a good time they may possibly be worked in.

Mid-afternoon:  Cup of herbal tea.  (Note: when heating water for tea, I never bring it to a complete boil, as boiling destroys enzymes 100%, kills some nutrients, etc.)

Early evening: Glass of freshly squeezed vegetable juice.  Don’t dilute vegetable juices.  And again, avoid pulp or puree.  Also, try to avoid onion and garlic, as they interfere with clarity of consciousness, which you will be experiencing a progressive heightening of –you will, in fact, eventually become clearer than everyone around you, which is partly why most of the greatest thinkers, historically fasted repeatedly.

Mid-evening: Optional glass of juice (fruit or vegetable), broth or tea.  Use your own wisdom.  All bodies and schedules are different, so monitor yourself a bit.

Bedtime: Glass of warm vegetable broth. Again, when warming up refrigerated broth, don’t boil.

Note: The average faster loses a pound a day for the first 20 days—five of which is fecal matter from the colon, which will be replaced when eating resumes—by adhering to a 7 to 8 glass total intake. That includes everything, which means you don’t just drink at random (water included).  Juices, broth and teas are predominantly water, anyway.  And as it takes energy to process everything, random drinking simply takes energy away from this magnificent detox process. So try to hold to a 7 to 8 glass total intake, and if you get really thirsty beyond that, take some good water.  But again, do not drink at random. However, fruit and carrot juices have plenty of sugar, should you feel a little low at any time. 

Post Fast/Breaking Your Fast Guidelines:

Phase 1 – (half as long as your fast , or 1.5 days for a 3-day fast)

  • No animal products, heavy proteins or fats – period. Your body is not ready to digest them and it will completely RUIN the effects of the fast, and most likely make you feel sick.
  • Start out very simple with high-water content fruit, such as an apple or homemade raw applesauce (no additives). Consume small quantities, you’ll get full very easily. Other popular first items are: watermelon, grapefruit, pear, papaya, grapes and mango. Go slowly, see how your body reacts.
  • You can juice if you like also – no need to strain now!
  • Rest of the phase: Once you have broken the fast with your first food as above, acceptable items include: Fruits: watermelon, papaya, grapefruit, orange, apple, peach, pineapple, cantaloupe, mango, melons, grapes. Sprouts: alfalfa, clover, sunflower, chia. Smoothies: blueberries, banana, apple, chia, psyllium, spirulina, chlorella, maca. Soups: miso, veggie broth Vegetables: tomato, cucumber. Organic almond or rice milk. NO greens except sprouts.
  • To help stimulate digestion, try adding 2 tbsp of RAW, unfiltered apple cider vinegar (like Braggs, not a clear, cheap version) and 1 tbsp of honey to a glass of filtered water. Yummy!

Phase 2 – (half as long as the fast, or 1.5 days for a 3-day fast)
Same as  Phase 1, but add any of the following: berries, avocado, kelp, spinach, lettuce, sunflower seeds, olives, olive oil, cashews, almonds, vegetable soups, dried fruit.

Phase 3 – Slow transition back to normal diet.

  • Same as above, but slowly start adding in other foods such as steamed veggies, grains, or a baked sweet potato. Avoid any heavy or greasy foods. Focus on fruits and vegetables. You’ll find that much smaller quantities will fill you up. Eat small portions.
  • Minimize or avoid dairy and high fat foods for a while. These are congesting and difficult to digest.
  • If you want to test for food sensitivities and allergies, this is an ideal time to add in the suspect foods one at a time in its whole form to see how your body reacts. For example, to test dairy products, add in whole milk, not skim or to test wheat, try cream of wheat, not bread.  Some of the most common sensitivities/allergens: dairy, gluten/wheat, soy, corn, citrus, nightshades (tomato/bell pepper/potato/eggplant), melons. Do not eat these foods until Phase 3 if you want to test them. Pay attention to your body, it will speak to you!

*All of this information and the recipes will stay on the site, so you could do the cleanse at your convenience. Here's to your health! 

Learn more about Karen Kipp at Power Your Journey
Join a juice fast retreat.
Follow Karen on Facebook, Twitter, and Pinterest

Hi Great recipes!
Is it advisable to do a 3 day juice detox every season - so 4 times a year? Or how often? Cheers


Yes. That is what I do. Run anything by your health care professional to see what is best for you. Everybody is different. But, juice fast one day a week, and for 3 days at the beginning of each season to reboot.

Hi Great recipes!
Is it advisable to do a 3 day juice detox every season - so 4 times a year? Or how often? Cheers


Sorry you were experiencing technical issues with commenting. It’s been fixed now.



detoxes to cleanse bodies as mine I suffer from:
austio arterittis


Always run any juice fasts by your health care professional to determine what is right for you.

Hi, is it absolutely necessary to do the enema before juice cleansing?


You don’t have to, but it would help your body enormously with the juice cleansing process.

Hey Tess,
So, now that it’s spring, I’m thinking it’s time for another blender (my last one was crappy and it finally died on me) and I’m wondering which inexpensive juicer is the best. I’d love your insight!


And by blender, I mean juicer. :)

This is exciting…support and health. We as a colonic center are giving a discount of $10.00 to all the SPRING JUICE CLEANSERS. Call us


Thanks France. Your colonics are amazing.

Our number is (310) 576-6360. Have a healthy day every one :)


Awesome! I hope people come and experience how amazing your center is.

Is it save to do this if Im brestfeeding?


We do not recommend fasting while nursing. Wait until after you have finished, and then consult your doctor.

This post is very informative The Blender Girl. Thank you.
I’d like to make a small input (if I may).
It’s also a great idea to add some spices to your diet and juices.
Spices are known to rev up your you can burn more calories without lifting a finger.
More importantly, they also help you in detoxifying your system.
It helps you in mobilizing the unhealthy toxins around your colon, which (as per research) could be holding as much as 30 pounds in some cases!

5 must-stock ancient spices for weight loss:

1. Mustard Seed: Boosts metabolism
even after up to 25 hrs of consumption.
2. Black Pepper: Helps in faster digestion
and nutrient absorption.
3. Ginger: Hinders cholesterol absorption.
4. Cinnamon: Helps in better processing
of carbs.
5. Cayenne Pepper: Burns fat.

While you are researching on this, it’s worthwhile to check out some additional done for you information on:


Thanks for advertising your site. We are also big fans of using spices for medicinal purposes.

Hi! Thanks for such a good guide, I’m looking forward to start a 3/7 day juice cleanse.
But…what about raw food? Whether is it better to add raw food during juice cleanse or it is not? What’s your opinion?


Yes. We recommend only eating raw foods for the 3 days before doing a juice fast. Then eating raw foods for the first 3 to 5 days after breaking the fast. All of the information is in the post. Enjoy!

For breaking your fast, you mention 1.5 days for a three day fast, is that 1.5 days into the 3 or 1.5 after the 3 days is finished? For phase 1 you state No greens, yet phase 2, which is the same 1.5 days for 3 day fast, indicates to incorporate greens. Can you please help me understand this a little better?


Don, the break fast phases begin after the 3 day fast is over, and each phase lasts half as long as the entire fast. So for example, if you do a 3 day fast beginning on a Friday through Sunday, Phase 1 of your break fast behind on Monday morning until Tuesday midday. Phase 2 lasts Tuesday midday until Thursday morning. Phase 3 lasts until Saturday morning. Hopefully this makes it all clear for you. Let us know how your fast goes!

Hi from Holland! What would be a good replacement for the dandelion greens. i don’t know if I will manage to find these. Thanks!


You can use spinach or kale in any of the recipes using dandelion greens. Enjoy!

For the 14 day cleanse, do I just repeat the 3 days?


For a 14-Day Juice Cleanse, you will do juices for the entire 14 days. But, you will need to keep the morning juices in the morning, lunch at lunch, and dinner juices for evening. If you fast that long you will need to quadruple the amount of days in the post fast instructions. Eat raw food for at least 3 days prior to fasting for the best experience. We will release our 14-Day Cleanse eBook in Dec 2015, so that may help you, too.

Thank you. I just completed the three day cleanse. I’m on the first phase of post cleanse. I feel so good, I just want to smile all the time. Thank you, thank you, thank you!

Oh, I am so pleased. Thankyou so much for sharing your experience.

It is Wednesday May 27th, 2015. And I just discovered the Invite for the Cleanse via Facebook.  Unfortunately, I am not on Facebook.  So - Thank you so much for posting this Cleansing Process.  Having just been diagnosed with hypothyroidism (maybe even Hasimoto’s and Adrenal fatigue) I will need to find 2 solid weeks I can give to FOCUS on this to do it.  My goals at the moment is to get more sleep and remove sugar from my diet.  I believe this cleanse will help both goals.  Again Thank you!


Pleasure. I hope you’re feeling better.

How much do you think you would lose doing a 3 day cleanse… On average?


Tracey, it’s so hard to say because so many individual factors affect weight loss outcomes. On average, we say about 1 pound a day. But, it’s often more. Weight loss is a common outcome of our cleanse, but it’s not our focus. I hope this helps.

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