TWO SPOONS 3 Day Cleanse

Mar 22, 2019 (Last updated Mar 22, 2024) by Hannah Sunderani

TWO SPOONS 3 Day Cleanse

Say hello to my 3 Day Cleanse! The much anticipated cleanse is finally here! I did this cleanse a couple weeks back and posted the results on my Instagram stories. Many of you have asked for the recipes, so I thought I’d share them to the blog. I’m really glad you want to know more about my cleanse, why I did it, and how it works.

I believe that from time to time our body needs a digestive break. We are stuffing it daily with all types of different foods and asking it to work work work! Just like everything else, our digestive system needs to rest and reset, and to #liveitsbestlife.

But I’ll be honest with you – I wasn’t always a pro cleanse kind of girl. I used to be the BIGGEST detox skeptic. Thinking it was a marketing ploy and tactic to hook people into dieting, made of false promises and unhealthy ideals. I can assure you, this is NOT what my detox is all about. And I’ll go more into this further below. But doing a cleanse has shown me real benefits to my health and digestions, and for that I am a total convert. I like to do this detox every once in a while, 2-3 times a year when I’m looking to refresh my metabolism, digestion, and regroup back to healthy habits.

3 day cleanse

3 Day Cleanse

This brings me to my second piece of honesty… This 3 Day Cleanse is NOT easy! It takes a hell of a lot of willpower not to throw in the towel and gorge on pancakes and pizza! It’s certain that cleansing isn’t for everyone. But I urge you to give it a try. I myself have been known to sneak in a “cheat snack” or two on this detox when I get too hungry. So don’t worry if you need to make some modifications.

In the end I am always glad of the results from this detox. So stick with it! Remember, it’s only three days, not 30! Even if you do need to sneak in a couple “cheat snacks,” it’s worth doing the cleanse vs. not at all.

3 day cleanse recipes

Why did I do a 3 Day cleanse?

The reason for doing this cleanse was NOT for weight loss. It was because I was feeling tired and sluggish, with bad cravings I couldn’t quit. Ever since the holidays I’ve been feeling a bit “blah.”

Despite daily workouts and eating healthy I noticed that I was constantly lacking energy in my workouts, and mid-afternoon. I also noticed that my cravings for sweet treats and caffeine were getting a bit out of control. Especially in the afternoon when my fatigue started to kick in. Reaching for a sweet treat or a second coffee was becoming a bit too comfortable.

This cleanse really helped to get me back on the health train, and to kick those bad habits in the butt! In general, I like to do this cleanse when I’m feeling sluggish, and in need of a health reboot.

Each time I’ve done this cleanse I’ve seen the benefits both mentally and physically. I’ve felt re-energized, and my digestive system has certainly thanked me for it. (I will get more into the results to come).

How does the cleanse work?

This cleanse is inspired by Danette May’s 30 Day Meal Plan. Her plan starts with a 3 Day cleanse. Hers was not vegan, so I modified the meals for a completely vegan and gluten-free cleanse. I also changed some of the recipes to make them more to my taste preference. (I’m a food blogger after all, so I couldn’t resist). In addition I’ve offered a few healthy “cheat snack” in case you find the limited three meals a day too challenging. (I know I needed some “cheat snacks” on Day 1).

What to expect:

On this 3 Day Cleanse you are drinking mostly smoothies. With a couple of solid meals on Day 2 and Day 3. As well as my metabolism boost drink (a citrus and water mix), and drinking tons of water throughout the day.

The pros: since the recipes are mostly smoothies it’s really easy to do. You’re basically just throwing all your ingredients into a mixer and blending. As for the solid meals, they are easy to prepare. And should take no longer than 20 minutes of your time.

Cons: If you’re someone who likes to chew their food instead of sip it, this cleanse is going to be challenging. Just know that you’re not alone! I love to chew my food over drink it, so I can totally relate. A couple of times I wanted nothing more than to sink my teeth into a crisp apple or carrot, but try your best to follow the cleanse.

Look at the glass half full: the detox is ONLY 3 days! And we can do anything for three days. But as I’ve already admitted I did have a couple “cheat snacks” on this cleanse. So I’ve provided some healthy snack ideas if you feel the meals are not enough to get you through. (This especially was helpful for me on Day 1).

The results

There are lots of “claims” that a cleanse will help you lose weight and get you into your favourite teeny bikini. And I do not want this cleanse to support false promises and unhealthy ideals. This cleanse is NOT about weight loss.

I’m a firm believer that there is no quick-fix to being healthy. It’s something you have to live every day! And doing a 3 day cleanse is not going to get you to your “goal weight.” However, if you are looking for a cleanse to feel more energized, refreshed and to reboot your digestive system than this cleanse is for you.

More energy and no bloat!

I cannot tell you just how good I felt both mentally and physically after this 3 day cleanse. I had so much energy! In fact, I would wake up before my alarm feeling so rested. My between meal hunger pangs I often get were completely gone. I didn’t experience that typical crash mid-day. (Where I reach for coffee or a sweet treat to pick-me-up). And I stopped craving sugary foods altogether.

The cleanse really opened my eyes to how much sugar and caffeine I rely on in the afternoons. And how much snacking I do between meals! Which don’t get me wrong, it’s important to eat when you’re actually hungry, but boy did it show me how often I reach for a snack, or open the fridge unconsciously and out of boredom.

Another bonus was that I had ZERO bloat! This is something I’ve always struggled with, especially in the evenings. (One of the lovely symptoms of having IBS, I suppose). I couldn’t believe how flat my belly was, with no bloat or gas at-all. For me, this was the biggest indicator that my digestive system needed a break from all the food I was asking it to digest. It was a well needed reset for my digestive tract, which I know it appreciated. Although my flat belly was only temporary (probably lasted about a week) it was certainly a great bonus!! And my digestion altogether has been better ever since, with less IBS flare-ups.

It gets easier as you go!

To get into the nitty gritty – Day 1 was definitely the hardest for me. In fact, it was terrible! I felt SO hungry and my head felt like a big hazy cloud. I felt SO tired and lethargic. Surely I wouldn’t be able to continue, I thought. I also had a few “cheat snacks” on Day 1. Well, I can’t believe I’m admitting this – but I ate a banana chocolate muffin in desperation! haha. (For you, I’m offering some much healthier snack options, which came in handy after my relapse, in case you too are finding the detox a struggle).

But don’t let this deter you because Day 2 and Day 3 get SO much better. For me it was a 180 degree switch! I had SO much energy on these days, no foggy head, no fatigue, no hunger between meals, and no cheat snacks.

I would even start my morning with cardio workouts, and wake up BEFORE my alarm because my sleeps were so well rested. The evenings were bliss because I had NO bloat which is something I normally suffer from. I felt energized and incredible. So if you can push just push through Day 1, it gets much much better. (At least for me it did)

The recipes:

Now, here is the breakdown of recipes on this 3 day detox. I’ve laid them out with clickable links. The good news is that the recipes are really straight forward, so it won’t require too much effort to participate.

I’ve also included some healthy snack ideas at the bottom, in case you are finding that you’re too hungry and need to divert from the cleanse a bit. I’m not going to lie, I had a few struggles myself. Keep in mind this is a cleanse, so it’s going to be hard, and feel more restrictive than your normal eating habits. But, it’s most important to listen to our bodies. So if at any point you need a little more sustenance to get through the cleanse than have a snack! It’s better to divert a little from the cleanse than quitting altogether.


DAY 1: (*Be sure to drink 1 gallon (3.7 L.) of water throughout the day)




DAY 2: (*Be sure to drink 1 gallon (3.7 L.) of water throughout the day)




DAY 3: (*Be sure to drink 1 gallon (3.7 L.) of water throughout the day)




Snack ideas:

If you are finding the cleanse too restrictive, and you need to take a few “cheat” snacks, here is what I like to have. All are healthy, vegan and gluten-free:

  • hummus with raw vegetables
  • seedy crackers with hummus, avocado or almond butter
  • 2 rice cakes with 1/2 avocado
  • banana with 1 tbsp almond butter


So now that you know all the details of the cleanse I hope you’ll give it a try the next time you need a reboot! And if you do try this cleanse please let me know in the comments below how it went! And of course, tag me on Instagram with the hashtag #twospoons. Nothing makes me happier than to hear from you. Good luck, and good on you for trying the cleanse!

Disclaimer: This 3 Day Cleanse is not a substitute for direct, personal, professional medical care and diagnosis. Consult your physician or health care provider before starting. If you are pregnant or nursing, consult your physician before starting. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or company and should not be relied upon in that regard. It is based on my personal experience and opinion. I am not a medical professional, and nothing in this 3 Day Cleanse or my website should be misconstrued to mean otherwise.


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  1. Hello, What la the différence between the morning metabolism boost drink and the metabolism boost drink at night ? I read , but im french canadian and I dont see where is the différence. Both links bring me To the same place.

  2. Hi! I’m starting this cleanse on Tuesday but I’m pretty picky and know I won’t like either of the bowls listed. I was just going to incorporate a banana and almond butter for those two meals. Is that beneficial enough or do you recommend something else?

  3. The cleanse has gone well (the only smoothie I couldn’t stand was the avocado chocolate one). I was wondering if you have any suggestions for coming off the cleanse. I have plenty ingredients left over. I’m also doing intermittent fasting. So maybe the tea at breakfast time. A smoothie for lunch and a regular dinner? Any suggestions would be appreciated.

    • Hi Jill, I’m so thrilled that you enjoyed this cleanse (apart from that one smoothie! haha – in the future you could try swapping the avocado for banana). Feel free to take a look at other recipes on the blog for coming off the cleanse, I recommend my 20 minute miso stir-fry or my cauliflower chickpea curry. 🙂 As for using up the rest of your ingredients, I often will continue making smoothies and some dishes throughout the week until the produce is finished – many have become staple recipes in our home!

  4. I love this and can’t wait to start my 3 days on Saturday, doing it along side a diy yoga retreat. Hoping it will do the same for me and give my IBS a rest and help reset me. Thanks xxx

  5. So ready to start to cleanse tomorrow and I see it calls for green tea. It was not on the shopping list so now I have none and will have to run out in the morning and get some. Sigh!

  6. I suffer from IBS-C and was hit with a bad case of food poisoning over Easter. I have never been so sick in my life and ended up in the hospital to get iv fluids and anti-nausea Meds. My system was so messed up the Doc tried me on Constella which seemed to make things worse. The pain from gas and bloating, back and forth between constipation and diarrhea was absolutely debilitating. With my sons graduation quickly approaching, my last stitch effort was to try a 3 Day Cleanse. Prior to starting, my abdomen was so swollen you could literally see the outline of my colon. What can I say?…thank you thank you thank you!! Amazing results. Pain gone, bloat gone!! And I made it to my sons Prom and we had our Mom and Son dance!! This cleanse was a true blessing 🙏🏻

  7. Hello, for the metabolism drink, how much do you drink at each serving? It says to make 4 cups worth, so do I divide that up throughout the day or do I drink a certain amount each time, such as 1 cup?

  8. I the one prep of the morning metabolism drink for the whole day divided up, or do I make 3 of them, one for for each meal? So 12 cups of water total with the other ingredients of just one recipe thru the day? Thank you

  9. I recently came back from a long trip to Atlanta- where i gorged on alcohol and lots of southern fried foods. It was glutinous in the moment and i loved it all. When i got back home i realized my body was sooo upset with me, bloated, cramping and more IBS symptoms- I had to do something and as a Californian You know we love our green juices so my body naturally was extra upset for the lack of veggie/fruit intake. Luckily I stumbled across this amazing post- Im on day 2 of the cleanse and its been surprisingly easy- i thought i would be hungry and stuck with cravings but that hasnt been the case at all. All the smoothies are delicious (the choco. Avocado smoothie im still questioning) and im 100% adding these recipes to my daily diet! My lil abs poke thru cause im not bloated, I dont feel heavy and Im starting to gain a superiority complex from feeling so green and healthy. Lol.

    • Hi Jayde! Thank you so much for this very sweet comment about my 3 day cleanse. I’m so glad you’re enjoying it!! You’re trip sounded absolutely fab and I’m so glad that you spent it enjoying delicious food. Life is all about balance! I’m happy as well that you’ve been feeling so great upon returning with my cleanse. Wishing you all the best!

  10. Hi Hannah,
    Is the gallon of water in addition to all the other liquid (metabolism booster and smoothies)?
    Thank you!

  11. I want to try to start this 3-day detox tomorrow and my question is are you drinking 3 quarts of the metabolism boost drink a day? Or are you making one batch that you are dividing into three servings for that day? If you are drinking 3 quarts of the metabolism boost drink are you also fitting in a gallon of water on top of that? Just want to see if I can handle that much fluid intake 🙂

  12. Thanks Hannah, this cleanse was just what I needed and wanted! As much as I believed my body needed it – I wanted to prove to myself that I could do it mentally & emotionally also. For me, day 2 was the hardest. I appreciate the snack ideas you gave and the fact that you said it’s better to do it and have a few snacks than not do the cleanse at all. I did indulge in some extra almond butter when I was feeling hungry. I really liked the metabolism boost drink, it reminded me of kombucha, but an at home, easy to make (and cheaper!) version! Will definitely be keeping these recipes in mind! Thank you so much!!

  13. Hi Hannah,
    It worked! Thank you!!
    Can I just please ask you if you have any advice on how to help with /get rid of bloating apart from 3 day detox?

  14. Hi Hannah,

    I’m struggling to access the list as well. It’s saying I don’t have an access.

    Thank you

    • Hi Anna, sorry to hear you’re having trouble accessing the link! It seems like this is an issue if you don’t have a gmail account/arent signed in. I have fixed the problem offering the shopping list through a different downloading platform. You can find it here, and at the links in the blog post. I hope this helps!

  15. Hi there! I’m trying to gain access to the Shopping List and haven’t been able to do that. Are you able to help? Thank you so much! I’m looking forward to trying the cleanse.

    • Hi Tamara, I’m sorry to hear you’re struggling to access the shopping list. You should be able to click the shopping list links in the blog post that will take you to the downloadable file. I’ve included it here, in case it’s helpful.

  16. Just finished this cleanse and feel so light and refreshed! My joints feel less stiff and I lost two pounds. I loved that you used normal, natural products and weren’t selling products or potions. Thank you!

  17. What can I substitute for the cocoa powder in the smoothies? I do not like chocolate and the flavor is too overwhelming for me

    • Hi Tal! No worries about the chocolate! My recommendation, if you’re following the 3-day cleanse and are not a chocolate fan, is to sub this smoothie with one of the other smoothies from the cleanse that you prefer the taste of. 🙂 I hope that helps!