7-Day Juice Cleanse Plan: Recipes + Shopping List (2026)

Starting a juice cleanse in January? You’re in the right place. This beginner-friendly 7-day plan takes the guesswork out of planning with a simple daily schedule, easy juice recipes, a complete shopping list, and the gear that makes everything effortless.

If you’d like an optional, short fresh start after the holidays, this plan gives you a simple structure to follow for seven days. It makes no promise of results, and a balanced everyday diet with plenty of vegetables and fiber is the better long-term approach. Bookmark this page — you can use it anytime you need a fresh start.

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 — Light & refreshing
• Midday (12pm): Juice #2 — Green juice with leafy greens
• Afternoon (3pm): Juice #3 — Naturally sweet
• Evening (6pm): Juice #4 — Light & earthy

Pro tip: Prep all your ingredients the night before. When your juicer and produce are ready to go in the morning, it’s much easier to stick with the plan.

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 your taste and appetite. 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 and refreshing first thing in the morning. Cucumber and celery are mostly water, and the lemon and mint keep the flavor bright.

Juice #2: Classic Green Juice

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: A classic green juice with a fresh, slightly spicy taste. The ginger adds a kick and the lemon brightens the flavor.

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 mellow, with carrot, orange, and a little ginger. A friendly choice for the afternoon and a good pick if you’re new to green juices. Keep in mind it has more natural sugar than the green options.

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. A nice change of pace in the middle of the week.

Sample 7-Day Schedule (Copy This!)

Not sure which juices to drink when? Here’s a simple daily rotation that starts gently, adds variety in the middle days, and finishes gently.

Days 1–2: Ease In

• Morning: Hydrating Citrus-Cucumber
• Midday: Classic Green Juice
• Afternoon: Carrot-Orange Glow
• Evening: Hydrating Citrus-Cucumber

Days 3–5: Keep It Going

• Morning: Classic Green Juice
• Midday: Carrot-Orange Glow
• Afternoon: Classic Green Juice
• Evening: Beet-Berry Balance

Days 6–7: Gentle Finish

• Morning: Hydrating Citrus-Cucumber
• Midday: Carrot-Orange Glow
• Afternoon: Classic Green Juice
• 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 (best skipped during the plan)
• 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)

🍓 Optional Add-Ons (For Variety)

• Beets (4–6)
• Fresh mint (2–3 bunches)
• Turmeric root (optional, adds an earthy, peppery flavor)
• Mixed berries (fresh or frozen, 2–3 cups)

Gear Checklist (Makes Things 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

Common Mistakes (So You Don’t Quit on Day 2)

These are the mistakes people most often report with juice cleanses:

Frequently Asked Questions

Will I lose weight on a 7-day juice cleanse?

Results vary, and any change on the scale after a short juice plan may be mostly water. Juice has natural sugar and little fiber, so it isn’t a long-term approach. Balanced meals with vegetables and fiber are the better everyday choice.

Can I drink coffee during the cleanse?

Try to reduce or eliminate it. Coffee can feel harsh on an empty stomach for some people. If you want caffeine, green tea has less of it. Keep it small and early in the day.

What if I feel weak or dizzy?

Feeling lightheaded can happen when you eat much less than usual. Drink some water and have a regular, balanced meal. Stop the plan if you feel weak, dizzy, or unwell, and talk to your doctor if it doesn’t pass.

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. Because you’re eating much less than usual, go easy on yourself.

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?

There’s no set rule, and a juice plan isn’t meant to be a lifestyle. If you’re thinking about repeating it, check with your doctor first. For everyday eating, balanced meals with vegetables and fiber are the better approach.

You’ve Got This 💪

Getting started is often the hardest part. Save this page, grab your shopping list, and go at your own pace. Stop any time you feel unwell.

Ready to start? Scroll back up, screenshot the shopping list, and get your groceries today. January is YOUR month.