7-Day Juice Cleanse Plan: Recipes + Shopping List (2026)
7-Day Juice Cleanse Plan (Beginner-Friendly)
Daily Recipes + Shopping List + Tips to Reset Your Body
Starting a juice cleanse in January? You’re in the right place. This beginner-friendly 7-day plan takes the guesswork out of detoxing with a simple daily schedule, easy juice recipes, a complete shopping list, and the gear that makes everything effortless.
Whether you’re looking to reset after the holidays, boost your energy, or just flood your body with nutrients, this plan is designed to keep you feeling good from Day 1 to Day 7. Bookmark this page — you can use it anytime you need a fresh start.
Important: If you have a medical condition, are pregnant, nursing, or take medication, please check with your doctor before starting a juice cleanse. Listen to your body and stop if you feel unwell. This plan is for informational purposes only.
Disclosure: This article contains affiliate links to Amazon. As an Amazon Associate, we earn from qualifying purchases at no extra cost to you. We only recommend products we’ve tested and genuinely believe will help you succeed.
How This 7-Day Plan Works
You’ll drink 3–4 fresh juices per day, plus plenty of water and herbal tea. If drinking only juice feels too intense (especially if this is your first cleanse), you can do a modified cleanse by keeping one light meal each day — think a simple salad or vegetable soup.
Your Daily Juice Schedule
- Morning (8am): Juice #1 — Hydrating & gentle on your stomach
- Midday (12pm): Juice #2 — Green juice packed with nutrients
- Afternoon (3pm): Juice #3 — Energizing & naturally sweet
- Evening (6pm): Juice #4 — Light & anti-craving
Pro tip: Prep all your ingredients the night before. When your juicer and produce are ready to go in the morning, you’re 10x more likely to actually do it.
The 7-Day Juice Cleanse Plan (Daily Recipes)
Below are four juice options you can rotate throughout the week. For each day, choose 3–4 juices based on what your body needs. All recipes make approximately 16oz (2 cups).
Juice #1: Hydrating Citrus-Cucumber
Ingredients:
- 1 large cucumber
- 1 lemon (peeled)
- 4 celery stalks
- 1 green apple (optional for sweetness)
- Small handful of fresh mint
Why it’s great: Super light, hydrating, and easy on your stomach first thing in the morning. The cucumber and celery are naturally alkalizing.
Juice #2: Classic Green Detox
Ingredients:
- 6 celery stalks
- 1 cucumber
- 2 cups spinach or kale
- 1 green apple
- 1-inch fresh ginger
- 1 lemon (peeled)
Why it’s great: This is the juice that gives you that “I’m glowing from the inside” feeling. The ginger adds a kick and helps with digestion.
Juice #3: Carrot-Orange Glow
Ingredients:
- 4–5 large carrots
- 2 oranges (peeled)
- 1 lemon (peeled)
- 1-inch fresh ginger
Why it’s great: Naturally sweet and energizing. Perfect for that afternoon slump when you need a pick-me-up. Great for beginners who are new to green juices.
Juice #4: Beet-Berry Balance
Ingredients:
- 1 small beet (raw)
- 1 cup mixed berries (or 1 apple)
- 1 lemon (peeled)
- 1 cucumber
- Small handful of mint (optional)
Why it’s great: Deep, earthy flavor with a hint of sweetness. Great for variety mid-cleanse and helps curb sugar cravings in the evening.
👉 Want more juice options? Check out my full library of 20+ juice cleanse recipes here.
Sample 7-Day Schedule (Copy This!)
Not sure which juices to drink when? Here’s a proven daily rotation that eases you in, peaks mid-cleanse, and finishes gently.
Days 1–2: Ease In
- Morning: Hydrating Citrus-Cucumber
- Midday: Classic Green Detox
- Afternoon: Carrot-Orange Glow
- Evening: Hydrating Citrus-Cucumber
Days 3–5: Peak Cleanse
- Morning: Classic Green Detox
- Midday: Carrot-Orange Glow
- Afternoon: Classic Green Detox
- Evening: Beet-Berry Balance
Days 6–7: Gentle Finish
- Morning: Hydrating Citrus-Cucumber
- Midday: Carrot-Orange Glow
- Afternoon: Classic Green Detox
- Evening: Hydrating Citrus-Cucumber
Pro tip: Take a screenshot of this schedule and keep it on your phone. On Day 3 when you’re tired, you don’t want to be making decisions — just follow the plan.
What to Eat (and What to Avoid)
If you’re doing a modified cleanse with one light meal per day, here’s what works best:
✅ Best Options (Modified Cleanse)
- Vegetable soup (no cream or heavy broth)
- Simple salad with lemon dressing
- Steamed vegetables (broccoli, zucchini, carrots)
- Small bowl of oatmeal with berries
❌ Avoid During the 7 Days
- Alcohol (it defeats the whole purpose)
- Processed foods and fast food
- Heavy dairy (milk, cheese, yogurt)
- Fried foods
- Added sugar and artificial sweeteners
- Coffee (try to reduce or eliminate)
What about caffeine? If you’re a heavy coffee drinker, cutting it cold turkey can cause headaches. Try switching to green tea for Days 1–2, then eliminate it completely.
The Juice Cleanse Shopping List (7 Days)
This list is based on drinking 4 juices per day for 7 days. Adjust quantities based on which juices you choose most often.
🥬 Produce Basics (Must-Haves)
| Item | Quantity for 7 Days |
|---|---|
| Celery | 5–7 large bunches |
| Cucumbers | 10–14 (buy extra) |
| Green apples | 10–14 |
| Lemons | 10–14 |
| Fresh ginger | 1–2 large hands |
| Carrots | 3–5 kg (6–10 lbs) |
| Spinach or kale | 7 bags or bunches |
| Oranges | 8–12 |
🍓 Optional Add-Ons (For Variety)
- Beets (4–6)
- Fresh mint (2–3 bunches)
- Turmeric root (optional, but amazing for inflammation)
- Mixed berries (fresh or frozen, 2–3 cups)
💡 Pro Shopping Tip: Buy 20–30% more celery and cucumbers than you think you need. They’re the base of most juices and people always underestimate. Also, organic is ideal for the “Dirty Dozen” produce (celery, spinach, apples) to reduce pesticide exposure.
Gear Checklist (Makes Everything 10× Easier)
The right gear is the difference between “I love juicing!” and “This is too much work.” Here’s what you actually need:
🔧 Must-Haves
1. A Good Juicer (Easy to Clean = You’ll Actually Use It)
The #1 reason people quit juicing? Their juicer is a pain to clean. You need one that’s simple, fast, and won’t sit in your cabinet collecting dust.
Top picks for a 7-day cleanse:
- Breville Juice Fountain Compact — Fast, handles everything, dishwasher-safe ($100-$130)
- Ninja NeverClog Cold Press — Best for greens, quiet, preserves nutrients ($150-$180)
- Hamilton Beach Big Mouth — Budget-friendly, surprisingly powerful ($70-$90)
2. Glass Juice Bottles (Prep Ahead & Stay Consistent)
Get 3–6 bottles so you can batch-prep juices. Game-changer for busy mornings.
- Look for 16oz (500ml) bottles with tight lids
- Glass is better than plastic (no chemical leaching)
- Wide-mouth bottles are easier to clean
3. Fine Strainer or Nut Milk Bag (Optional)
If you prefer ultra-smooth juice with no pulp, a fine strainer makes a big difference. Not essential, but nice to have.
🛒 My Cleanse Starter Kit
Here’s what I actually use for my cleanses (affiliate links — supports this site at no extra cost to you):
As an Amazon Associate, we earn from qualifying purchases. We only recommend gear we’ve tested.
Common Mistakes (So You Don’t Quit on Day 2)
I’ve done probably 20+ juice cleanses over the years. Here’s what I learned the hard way:
❌ Mistake #1: Doing Too Much Too Fast
If this is your first cleanse, don’t try to be a hero. Start with a modified cleanse (3 juices + 1 light meal). You can always go full juice next time.
❌ Mistake #2: Not Drinking Enough Water
Juice alone isn’t enough. Drink at least 8 glasses of water daily plus herbal tea. Dehydration makes you feel terrible and you’ll blame the cleanse.
❌ Mistake #3: Skipping Electrolytes
Add a pinch of sea salt to your water or drink coconut water. Low electrolytes = headaches, fatigue, and crankiness.
❌ Mistake #4: Not Prepping Ingredients
Every night, wash and chop tomorrow’s produce. Put it in containers. When you wake up, you just grab-and-juice. Zero excuses.
Frequently Asked Questions
Will I lose weight on a 7-day juice cleanse?
Many people lose some weight — usually 3–7 pounds — but results vary. Some of it is water weight. The real benefit is how you feel: more energy, less bloating, clearer skin, and a reset on your relationship with food. Focus on those wins, not just the scale.
Can I drink coffee during the cleanse?
Try to reduce or eliminate it. Coffee can be harsh on an empty stomach and counteracts the detox benefits. If you absolutely must have caffeine, switch to green tea (lower caffeine, loaded with antioxidants). Keep it small and early in the day.
What if I feel weak or dizzy?
This can happen, especially on Days 2–3 as your body adjusts. Solutions: drink more water, add a pinch of salt to your water for electrolytes, or switch to a modified cleanse with one light meal. Never push through if you feel seriously unwell — listen to your body.
Can I exercise during the cleanse?
Light exercise is fine — yoga, walking, stretching. Skip intense workouts (heavy lifting, HIIT, long runs) for the 7 days. Your body is working hard to detox; don’t overload it.
What do I do after Day 7?
Don’t go straight to pizza and beer. Ease back into solid food with smoothies, salads, and light soups for Days 8–9. Then gradually add back normal meals. The goal is to carry forward the good habits, not undo everything.
How often can I do a 7-day cleanse?
Most people do it seasonally — 2–4 times per year (New Year, spring, post-summer, etc.). It’s not meant to be a permanent lifestyle, just a periodic reset.
You’ve Got This 💪
The hardest part is Day 1. Once you get momentum, Days 2–7 flow naturally. Save this page, grab your shopping list, and commit to the next 7 days. Your body (and your energy levels) will thank you.
Ready to start? Scroll back up, screenshot the shopping list, and get your groceries today. January is YOUR month.
Note: Product prices and availability are accurate as of January 2025 and are subject to change. As an Amazon Associate, we earn from qualifying purchases. We appreciate your support!
