DIY 4 Day Juice Cleanse

 In this post I’ll be sharing an easy-peasy four day juice cleanse I did to lose 4 inches of bloating and to cleanse out my system. Read on for recipes, tips and the plan.

As you might have noticed, my usual fitness posts have tailed off. That’s a story for another day, but it’s safe to say my regular gym going, clean eating and general well being fell by the wayside when I went abroad, and I never quite got back on it when I got back home.

The last three months have been very much too-much-rolo-cake and not enough greens. It’s been getting me down. After a lovely email from Carly (check her out if you haven’t already), I was inspired to kickstart my lifestyle again and get back on track.

Juice cleanses are a really great way to pack your body with vitamins, minerals and all those essential factors that you can’t find in processed foods. It cleanses you from the inside out, and as I’d put on six inches of bloating around my midsection, I needed a break!

 I’m not too keen on soley drinking juices for four days. I know a lot of juice cleanses expect you to do this but I just think that it is better to have a light meal instead of one/two of the juices. Even though mass-wise you’re eating a whole lot of fruit, I still think it is worth slipping a meal in there.

Green Smoothie
1 handful of kale
1 handful of spinach
1 kiwi (no skin)
2 granny smith apples
1 banana

Red Smoothie
1 beetroot
1 carrot
2 red apples

Lemon Water
Juice of 1 lemon
1 teaspoon honey
pinch of cayenne pepper
1 mug boiled water

Yellow Smoothie
1/2 pineapple
2 red apples
1/2 cucumber

 Plan – as mentioned before, would suggest having a light meal at the end of the day such as egg or chicken salad. Nothing over-processed though! Goes without saying – you should be drinking lots of water too, around 2 litres (read here for more info).

Day 1 – 3 x Green smoothie, 1 x Lemon water, 1 x Red smoothie.
Day 2 – 3 x Green smoothie, 1 x Lemon Water, 1 x Red smoothie.
Day 3 – 3 x Green smoothie, 1 x Lemon Water, 1 x Yellow smoothie.
Day 4 – 3 x Green smoothie, 1 x Lemon Water, 1 x Yellow smoothie.


  • Portioning your smoothies into bags (obviously don’t include food that will spoil over night, i.e. apples, bananas) makes mornings super easy. Having everything portioned out will help you cut down on time. 
  • I made my smoothies and left them in the fridge overnight. Sometimes the water can settle, but shake up and you should be good to go.
  • Drinking lots of water will keep you hydrated, and the mass of fruit and veg should keep you full. If not don’t be hard on yourself – have a handful of cashew nuts or an unprocessed, healthy snack. 
  • You don’t need a juicer to do this cleanse, you can use a hand-blender, food processor, or a smoothie maker. As long as you blend long enough you should get the smooth consistency.At the end of my cleanse I lost 4 inches from my midsection (which has stayed off), and I feel so much healthier and better for having a break from the stodge and bad food I’d been eating. I don’t believe in fad diets, and obviously cleanses aren’t a sustainable option – but if you’re looking for a good way to get back on track and get your body craving the right foods then I found this really helpful in that situation!
Would you ever do a juice cleanse? How are you – what are your fitness goals at the moment?

No Comments

  • Kirsty W

    November 28, 2013 at 11:17 pm

    I've been awful recently – I haven't exercised in weeks and have been eating so much junk so I really want to get back on track! This sounds like a good way to kickstart it. How long do you reckon the smoothies would last out of the fridge (I'm thinking for taking to work)? x

  • Kate

    January 9, 2014 at 7:47 pm

    Just to let you know im on the first day of this juice diet. Had a jacket potato for tea, felt absolutely stuffed but thought I had 2 more smoothies to have before bed (which filled me with dread cos of how stuffed I am!). Just begrudgingly made the red smoothie and forcing that down me now…. then I re-read your post, thinking how the hell did you fit all thoses smoothies in PLUS a meal…and you never. I missed the keyword 'replace'. Thank god I dont have to shovel the green one down me again… nearly gave it up as a bad job! Haha x


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