3 Day Wellness Cleanse Recipe

Heat filtered water to 175–185°F (just below boiling). If you don't have a thermometer, bring to a simmer and let it sit 30 seconds. Place 2 tsp loose-leaf green tea in an infuser or teapot.

Pour 10 oz hot water over the leaves and steep 2–3 minutes for a bright, non-bitter cup. Adjust steep time to taste.

Remove leaves or infuser. Squeeze in 1/2 fresh lemon if desired and stir in 1 tsp raw honey to taste. Serve warm first thing in the morning.

Add 1 cup baby spinach, 1 frozen banana, 1/2 cup chopped cucumber, 1 cup unsweetened almond milk, 1 tbsp chia seeds and 1/2 tsp spirulina powder to a blender.

Blend on high until completely smooth, about 45–60 seconds. If too thick, add up to 1/2 cup additional almond milk. If too thin, add a few ice cubes or extra banana.

Taste and adjust: add a small drizzle of honey if you need sweetness. Pour into a glass and drink within 30 minutes for best nutrient retention.

Spoon 1 cup plain Greek yogurt into a bowl. Top with 3/4 cup mixed berries and 1 tbsp ground flaxseed.

Sprinkle 2 tbsp chopped raw almonds for crunch and protein. Drizzle 1 tsp honey or maple syrup if desired. Stir gently and enjoy as a filling, protein-rich breakfast.

In a small saucepan, bring 2 cups low-sodium vegetable broth to a gentle simmer over medium heat.

Add 1/2 cup diced carrot and 1/2 cup diced zucchini. Simmer until vegetables are tender, about 6–8 minutes.

Stir in 1 tsp grated ginger, 1/4 tsp turmeric powder and 1 tsp fresh lemon juice. Simmer 1 more minute to meld flavors.

Remove from heat, season with salt and freshly ground black pepper to taste (if desired), and garnish with 1 tbsp chopped fresh parsley. Serve warm.

Combine 1/2 cup plain kefir or probiotic yogurt with 1/4 cup rolled oats in a bowl or jar. Stir to combine and let sit 5–10 minutes so oats soften.

Add 1/2 diced kiwi or apple and 1 tbsp hemp seeds. Mix and eat as a light, gut-friendly snack.

Place 2 cups mixed salad greens in a bowl. Top with 1/2 diced avocado and 1/2 cup halved cherry tomatoes.

Sprinkle 1 tbsp pumpkin seeds over the salad.

In a small dish, whisk 1 tsp extra-virgin olive oil with 1 tsp apple cider vinegar, 1/4 tsp sea salt and 1/8 tsp black pepper. Drizzle dressing over salad and toss gently. Serve immediately.

In a small saucepan, warm 1 cup unsweetened almond milk over low heat until steaming but not boiling.

Whisk in 1/2 tsp turmeric powder, 1/4 tsp ground cinnamon, 1/4 tsp freshly grated ginger and a pinch of black pepper. Heat 2–3 minutes to blend flavors, stirring frequently.

Remove from heat and sweeten with 1 tsp raw honey or maple syrup if desired. Pour into a mug and let cool slightly before drinking about 30–60 minutes before bed.

Keep 1/4 cup raw almonds portioned in a small jar or resealable bag for quick access. Eat as needed between meals to curb hunger, provide healthy fats and protein.

If you need a more substantial snack, pair almonds with a small piece of fruit (e.g., an apple) or the kefir from the gut-soother blend.

Bring 8 oz filtered water to a gentle boil, then remove from heat and let sit 30 seconds.

Place 1 tsp loose chamomile (or 1 tea bag) in a cup and pour hot water over it. Steep 5–7 minutes for full calming effect.

Remove the tea bag or strain loose herbs. Sweeten with 1 tsp raw honey if desired. Sip slowly in the 30–60 minutes before bedtime.