Preparing for a juice cleanse? Here is how to get off to an easy start
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Time to read 8 min
Introduction
If you want to prepare for a juice cleanse, you don't start on the first day of the cleanse, but two days before. That is exactly where it is decided whether the start feels like a break or like a cold plunge out of a busy everyday life.
We will show you in four sections how you can prepare for your juice cleanse. It's about the right lead time, the things that should be ready, and the food during the relief days. At the end, you will find out which cleanse fits your preparation.
Why you can trust us
- We manufacture juice cleanses and hear every day what makes starting easy and what makes it difficult.
- We check every statement against professional associations and current studies; the sources are at the end.
- We also tell you when it is better not to start yet.
Table of content
Prepare for a juice cleanse? The short answer
Plan for one to two relief days before the first day of the cleanse. During this time, eat light, vegetable-based meals, gradually cut back on coffee and sweets, and keep your cleanse days free. The German Nutrition Society (DGE) recommends an energy intake of about 1,000 kilocalories for the day before fasting.
If you want to prepare for your juice cleanse, also clarify in advance whether it is right for you. During pregnancy and breastfeeding, for children, those with diabetes, kidney or liver disease, and those on long-term medication, it should be discussed with a doctor beforehand. You can find an honest check on this in our article on who a juice cleanse is suitable for.
| When | What you do | Why |
|---|---|---|
| Two days before | light meals, less coffee | gentle transition |
| The evening before | eat early and light | calm first morning |
| On the first day of the cleanse | juices chilled, calendar free | no rush |
Start well-prepared
For your first cleanse, the BETTER JUICE CLEANSE PLUS for three days is perfect. With two relief days beforehand, you can comfortably schedule it into your week.
Juices, shot, and kombucha are delivered chilled, and the post-cleanse recovery program is included.
How much lead time does your cleanse need?
Why lead time makes the start easier
At the beginning of a cleanse, your body adjusts its energy supply. In the first one to two days, it draws on glycogen stores in the liver and muscles, and afterwards more strongly on fat reserves (Swiss Journal for Nutritional Medicine, 2022). In this phase, many report fatigue or headaches. Those who eat smaller and lighter meals beforehand make the leap into the first day of the cleanse shorter. The Doctors' Association for Fasting and Nutrition (ÄGHE) therefore recommends at least one relief day before any fasting phase. If you want to prepare for your juice cleanse, you start with the calendar, not with the shopping.
The most common mistake
Eating a large meal again the evening before the cleanse as a farewell. This makes the first day harder, not easier. It's better to eat early and light the evening before; then the first morning will start more calmly.
"The first day of the cleanse becomes easy if you prepare two days in advance." - David Kugler
Two days before
Light meals with lots of vegetables
Halve your coffee intake every day
No alcohol, little sugar
Complete shopping and appointments early
The evening before
Eat early and light
A clear soup is enough
Put juices in the fridge
Have tea and a hot water bottle ready
What should be ready before the first day of the cleanse?
Why your environment plays a role
For many, it is not the hunger that is the most difficult part, but the gaps in the day. The lunch break without a plate and the evening without cooking initially feel strangely empty. Anyone who wants to prepare for their juice cleanse therefore fills these gaps with a plan beforehand. Add to this, quite practically, the refrigerator. Cold-pressed juices arrive chilled and belong right back in there, so you need space for several bottles a day.
How to get set up
With twenty minutes the day before, you can prepare for your juice cleanse so you don't have to have a long debate with yourself on day two of the cleanse. Put away what tempts you unnecessarily and lay out what does you good.
Clear space in the fridge and chill the juices immediately after unpacking. Have herbal tea, water, and a hot water bottle ready, as feeling cold is often part of it. Plan something quiet for meal times, such as a walk or a book. Finish shopping and urgent errands before starting.
What do you eat on the transition days?
Why light meals and less coffee count
On the transition days, you don't eat less out of principle, but rather lighter. The therapeutic fasting guide of a major health insurance company recommends easily digestible food such as rice or steamed vegetables for the day before fasting and advises against caffeine and alcohol (as of 2026). The single biggest factor here is coffee. A randomized study with regular coffee drinkers in 2026 concluded that caffeine withdrawal likely contributes to and worsens headaches (Randa et al., 2026). If you stop abruptly on the first day of your cleanse, you'll be dealing with two adjustments at once.
What your meal plan looks like
If you want to prepare for your juice cleanse, a simple plan is enough. You don't have to go hungry on these days, just cut out the heavy stuff.
- Morning: warm porridge or some fruit
- Lunch: a vegetable soup or steamed vegetables with a little rice
- Evening: eat early and light, a clear soup is enough
- Every day: halve your coffee intake, and drink more water and herbal tea instead
- Cut out sugar, alcohol, fried foods, and ready meals
Pay attention to the composition of your cleanse. A vegetable-based cleanse contains less sugar than a fruit-heavy one, which makes the days easier. Our article on calories and sugar in the juice cleanse shows how much sugar is in which juice.
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Which cleanse suits your preparation?
What the lead time reveals about the duration
Your lead time honestly shows how much time you currently have. Order the cleanse so it arrives the day before you start, as the juices come fresh and chilled. If you only have a long weekend free, then the short cleanse is a good fit. This way, you can prepare for your juice cleanse without restructuring your whole week. This is the BETTER JUICE CLEANSE PLUS over three days. If you have already completed a cleanse and have a quiet week ahead of you, you can also do the BETTER JUICE CLEANSE PLUS over five days. In addition to the juices, the package includes a shot, kombucha, a face mask, and a post-cleanse program for the days after. How to choose the duration more accurately is shown in our article Juice Cleanse 3, 5, or 7 days.
First Cleanse
If you want to prepare for a juice cleanse for the first time, take two transition days instead of one. An extra day of lead time costs you very little and noticeably takes the edge off the first morning of the cleanse.
How to decide
A free weekend and your first cleanse: choose three days with two transition days
Already have experience and a quiet week ahead: choose five days
Appointments during the first few days of the cleanse: better to postpone
When in doubt, choose the shorter cleanse with a longer lead time
“An extra day of preparation costs little and gives you a calm start.” - David J Kugler
Conclusion
Preparing for a juice cleanse means, above all, giving your body and your calendar two quiet days. You eat lighter and slowly cut back on coffee. Then the cleanse begins as a time-out rather than a feat of strength. However, the framework counts for the time after, too. If you want to prepare for your juice cleanse, be sure to read before you start how you can ease back in after the juice cleanse. Our article does a juice cleanse actually do anything provides an honest assessment of what a cleanse can achieve at all.
Remember, the start begins beforehand
One to two transition days with light food
Reduce coffee gradually, not overnight
Plan your post-cleanse days from the start
The author: David J Kugler
Founder and Managing Director of DALUMA. Writes about nutrition, juice cleanses, and holistic self-care.
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FAQ about the 3, 5, or 7-day juice cleanse
How long should I prepare for my juice cleanse?
One to two relief days are enough for most people when preparing for a juice cleanse. For five or seven days of cleansing, two full days of preparation are recommended.
What should I eat during the relief days?
Light, vegetable-focused meals like soup, steamed vegetables, a little rice, or oatmeal. Avoid heavy foods, sweets, and alcohol.
Do I have to give up coffee before the cleanse?
Not abruptly. Gradually reduce the amount over the relief days; otherwise, you might get headaches from the lack of caffeine on top of the first few days of the cleanse.
Can I eat a big meal the evening before?
It's better not to. A heavy dinner makes the first day of the cleanse harder. Eat early and lightly.
How much time do I need to plan in total?
For a three-day cleanse, plan for about a week in total, including relief days, cleanse days, and post-cleanse days.
Can I exercise during the preparation phase?
Light exercise like walking or yoga is fine. It’s better to avoid intense training in the days immediately before the cleanse.
What should I have ready at home before I start?
Space in the fridge for the juices, herbal tea, water, and a hot water bottle. Also, have a plan for how you will fill the time you usually spend eating.
Sources
- German Nutrition Society (DGE), Therapeutic Fasting, DGEinfo 2 2018
- Medical Society for Therapeutic Fasting and Nutrition (ÄGHE), Frequently Asked Questions about Therapeutic Fasting, as of 2025
- DAK-Gesundheit, Therapeutic Fasting, Guide, Effects and Procedure, as of 05/29/2026
- Scientific Reports, Randa et al., Acute effects of caffeine withdrawal on headache among regular caffeinated coffee drinkers, 2026
- Swiss Journal of Nutritional Medicine, Effects of fasting on the metabolism and the body, 2022
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