Detox Diet: The 3 Day Detox Plan

Do you want to do something good for your body and free it from ballast? Then our detox diet is perfect: together with a nutrition expert, we have put together a 3-day plan with which you can detoxify easily, relax, and be tasty. Try now!

For a detox diet, you don’t have to rent a spa hotel, you can also detox yourself.

Together with the nutritionist Ralf Moll, we have developed a plan for beginners. For three days there is purely plant-based and therefore alkaline food prepared very simply.

Sometimes as a smoothie, sometimes as a soup or raw food. In any case, the proportion of alkaline food should exceed that of acid-forming ones.

Detox diet: the most important facts

  • Our detox diet relieves the burden on the intestines and metabolism.
  • The body can eliminate acids and regenerate.
  • The calorie intake is less than 800 per day. Nevertheless, there are no cravings or undersupply, you even get extra energy for exercise and time for relaxation.
  • All recipes are calculated for one person.
  • Avoid stimulants such as alcohol, nicotine, and caffeine if possible. It is best to reduce it slowly a few days beforehand.

If you want, you can repeat the three days immediately afterward to increase the effect.

“It would be ideal to schedule regular relief phases,” says Ralf Moll, “preferably one day a week, one weekend a month, and one week a year.”

Shopping list for your detox diet

Buy once, three days of delicious, light fare – preferably good organic produce.


1 apple, 1 banana, 1 baby pineapple, 2 dates, 1 pink grapefruit, 2 kiwis, 1 small mango, 1 orange, 1 lemon


1 avocado, 2 handfuls of lamb’s lettuce, 1 small ginger root, 2 potatoes, 1 kohlrabi, 1 carrot, 1 yellow and red pepper, 1 organic cucumber,
1 medium sweet potato, 1 tomato, 1 zucchini, 3 small onions, 1 bunch each of parsley, tarragon, and chives


1 bottle of agave syrup, 1 glass of almond butter (unsweetened), 3 tbsp fine oat flakes, 1 tbsp hazelnuts, 2 tsp sunflower seeds, olive oil, vegetable stock, sea salt, black pepper, curry powder, chili, and paprika powder

Detox Diet: 3-Day Plan

Detox Diet: Day 1

Breakfast: Kiwi Ginger Smoothie

  • 1 piece of ginger the size of a hazelnut
  • 1 kiwi
  • 1 pink grapefruit
  • 1/2 banana
  • 1 tablespoon unsweetened almond butter
  • 2 teaspoons agave syrup

Preparation: Peel ginger, and dice finely. Peel the kiwi and roughly chop. Halve the grapefruit and squeeze the juice from one half.

Peel the other half and roughly chop the flesh. Peel the banana and cut it into pieces. Puree or mix all ingredients evenly. Sweeten with agave juice.

If possible, do not leave the smoothie standing longer to benefit from the full vitamin content.

Lunch: salad with sunflower seeds

  • 1/2 zucchini
  • 1/3 organic cucumber
  • 1 handful of lamb’s lettuce
  • 1 tomato
  • 1 tbsp chopped herbs (tarragon, parsley, chives)
  • 2 tsp sunflower seeds
  • 1 tablespoon olive oil
  • 1-2 tsp lemon juice
  • Sea-salt
  • black pepper

Preparation: Wash, trim, and dice the zucchini and cucumber. Wash, sort, and clean lamb’s lettuce. Quarter the tomatoes.

Mix the prepared ingredients and herbs on a plate, and sprinkle with sunflower seeds.

Marinate with oil, lemon, salt, and pepper.

Dinner: Sweet Potato Banana Soup

  • 1 small onion
  • 1 piece of ginger the size of a hazelnut
  • 1 tsp olive oil
  • 1 medium sweet potato
  • 1/2 banana
  • 250 ml vegetable broth
  • 1 pinch of chili
  • 1/2 tsp curry
  • Juice of 1/2 orange
  • 1 tbsp chopped herbs (tarragon, parsley, chives)

Preparation: Peel and finely chop the onion and ginger. Fry in the oil while stirring.

Peel the sweet potato, cut it into pieces, and add. steaming along. Deglaze with the broth and simmer for 8 minutes.

Add banana pieces and orange juice. Season with salt, chili, and curry. puree. Sprinkle herbs on top.

Detox Diet: Day 2

Breakfast: colorful fruit plate

  • 1/2 baby pineapple
  • 1 kiwi
  • 1/2 mango
  • 1/2 orange
  • 1 date

Preparation: Peel the fruit, clean and cut it into appetizing pieces. Arrange on a plate.

Cut the dates into slices and spread them over the fruit.

Lunch: Green Smoothie

  • 1/3 cucumber
  • 1 handful of lamb’s lettuce
  • 1/2 avocado
  • 1/2 apple
  • 1 tbsp chopped herbs (tarragon, parsley, chives)
  • 1 tsp olive oil
  • 1-2 tsp lemon juice
  • Sea-salt
  • black pepper

Preparation: Wash the cucumber, clean and cut it into pieces. Wash, sort, and clean lamb’s lettuce. Release the avocado. Core and chop the apple.

Puree the prepared ingredients, herbs, oil, lemon juice, and some water. Pour into a large glass and season with lemon juice, salt, and pepper.

Dinner: Kohlrabi cream soup with hazelnuts

  • 1 small onion
  • 1 tsp olive oil
  • 1 turnip greens
  • 1 small potato
  • 250 ml vegetable broth
  • 1 tbsp almond butter
  • Sea salt, pepper
  • 1-2 tsp lemon juice
  • 1 tbsp chopped fresh
  • Herbs (tarragon, parsley, chives)
  • 1 tablespoon chopped hazelnuts

Preparation: Peel and finely chop the onion. Fry in the oil while stirring. Peel the kohlrabi and potato and cut them into pieces. Add and sauté briefly.

Deglaze with the broth and cover and simmer gently for 12 minutes. Leave to cool a little without the lid. Stir in the almond butter. puree soup.

Season with a little salt, pepper, and lemon juice. In a small skillet, toast the hazelnuts without oil until fragrant. Scatter the nuts and herbs over the soup.

Detox Diet: Day 3

Breakfast: Porridge with fruits

  • 3 tablespoons oatmeal,
  • 1 tbsp almond butter (unsweetened)
  • 1 tsp agave syrup
  • 1/2 mango
  • 1/2 baby pineapple
  • 1 date

Preparation: Bring the oat flakes to a boil with 200 ml of water, and simmer for 3 minutes until the water is absorbed. Stir in the almond butter evenly.

Pour the porridge into a plate and sweeten it with agave syrup. Cut the mango and pineapple into bite-sized pieces, and slice the date. on one
prepare extra plates and eat with the porridge.

Lunch: Vegetable plate with avocado dip

• 1 carrot, 1/2 zucchini
• 1/3 organic cucumber
• 1/2 yellow peppers
• 1/2 avocado, 1/2 apple
• 1 tsp olive oil
• Sea salt, black pepper
• 1 tbsp chives

Preparation: Peel the carrot. Wash zucchini and cucumber. Clean peppers. Cut vegetables into wedges.

For the dip, scoop out the avocado pulp. Peel and core the apple. Put both in a bowl with the oil and puree.

Season with salt and pepper, and sprinkle with chives. Dip in the veggies.

Dinner: Paprika soup with herbs

  • 1 small onion
  • 1 tsp olive oil
  • 1 potato
  • 1/2 yellow peppers
  • 1 red pepper
  • 250 ml vegetable broth
  • black pepper
  • 1/2 tsp paprika powder
  • 1 tbsp chopped fresh herbs (tarragon, parsley, chives)

Preparation: Peel and finely chop the onion. Fry in the oil while stirring. Peel potatoes, and cut them into pieces. Clean and finely chop the peppers. Add broth and stew.

Deglaze with the broth and simmer for 12 minutes. Puree, and season with pepper and paprika. Sprinkle herbs on top.

So you can make your diet even more effective

The surroundings are also important. To maximize your detox success, there are a few tricks you can use to support your body.

Exercise is particularly important, you should do at least an hour a day to challenge and maintain your muscles. It is not so important which sport you do, you can choose your favorite workout.

In order to detoxify not only your body but also your mind, it makes sense to combine the detox diet with a digital detox. So switch off your cell phone, and be deliberately unavailable.

You can also enhance the detox effect with dry brushing and liver wraps. Simply brush your legs, then your arms and torso for five minutes in the morning using upward movements.

In the evening, wrap a hot water bottle in a damp cloth and place it under your right rib cage for 20 minutes while you rest.

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Written by Bella Adams

I'm a professionally-trained, executive chef with over ten years in Restaurant Culinary and hospitality management. Experienced in specialized diets, including Vegetarian, Vegan, Raw foods, whole food, plant-based, allergy-friendly, farm-to-table, and more. Outside of the kitchen, I write about lifestyle factors that impact well-being.

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