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, don’t wait until the first day. Start two days beforehand. That’s when you decide whether getting started feels like a break or like a sudden leap out of your busy routine.
In four sections, we’ll show you how to prepare for your juice cleanse. We’ll cover how much preparation time you need, what to have ready, and what to eat on your preparation days. Finally, we’ll explain which cleanse suits your schedule.
Why you can trust us
- We make juice cleanses and hear every day what makes getting started easier and what gets in the way.
- We check every claim against professional associations and current studies, with sources listed at the end.
- We’ll also tell you when it’s better to wait before getting started.
Table of contents
Preparing for a juice cleanse? The short answer
Plan one or two preparation days before the first day of your cleanse. During this time, eat light meals with plenty of vegetables, gradually cut back on coffee and sweets, and keep the days of your cleanse free. The German Nutrition Society (DGE) recommends an energy intake of around 1,000 kilocalories on the day before fasting.
If you want to prepare for a juice cleanse, also check beforehand whether it’s right for you. If you’re pregnant or breastfeeding, or if you have diabetes, kidney or liver disease, or take long-term medication, you should discuss it with a doctor beforehand. For an honest assessment, see our article on who a juice cleanse is suitable for.
| When | What to do | Why |
|---|---|---|
| Two days before | light meals, less coffee | a gentle transition |
| The evening before | eat early and light | a calmer first morning |
| On the first day of your cleanse | Juices chilled, calendar clear | no rush |
Start well prepared
For your first cleanse, the BESSERE SAFTKUR PLUS is a good fit. With two preparation days beforehand, you can fit it comfortably into a week.
The juices, shot, and kombucha arrive chilled, and the reintroduction plan for afterwards is included.
How much preparation time does your cleanse need?
Why preparation makes getting started easier
At the start of a juice cleanse, your body switches its energy supply. For the first one or two days, it draws on the glycogen stores in the liver and muscles, then increasingly turns to fat reserves (Swiss Journal of Nutritional Medicine, 2022). During this phase, many people report fatigue or headaches. If you start eating smaller, lighter meals beforehand, the transition into the first day of your cleanse is easier. That’s why the Medical Association for Therapeutic Fasting and Nutrition (ÄGHE) recommends at least one preparation day before every fasting period. So if you want to prepare for your juice cleanse, start with your calendar, not your shopping list.
The most common mistake
Having one last big meal the evening before your cleanse, as a farewell, makes the first day harder, not easier. Eat early and light the evening before, and the first morning will start more smoothly.
"Make the first day of your cleanse easier two days ahead." - David Kugler
Two days before
Light meals with plenty of vegetables
Cut your coffee intake by about half each day
No alcohol, little sugar
Do your shopping and move appointments forward
The evening before
Eat early and light
A clear broth is enough
Put the juices in the fridge
Set out tea and a hot-water bottle
What should you have ready before the first day of your cleanse?
Why your surroundings matter too
For many people, the hardest part isn't hunger but the gaps in the day. A lunch break without a plate and an evening without cooking can feel strangely empty at first. So if you want to prepare for your juice cleanse, fill those gaps with a plan in advance. There's also the practical matter of the fridge. Cold-pressed juices arrive chilled and need to go straight back in, so you'll need room for several bottles a day.
How to get set up
With twenty minutes the day before, you can prepare for your juice cleanse without having a long debate with yourself on the second day. Put away anything that might tempt you unnecessarily, and set out what makes you feel good.
Make room in the fridge and refrigerate the juices as soon as you unpack themSet out herbal tea, water, and a hot-water bottle, since feeling cold is often part of the experiencePlan something relaxing for mealtimes, such as a walk or a bookFinish shopping and urgent errands before you start
What do you eat on the preparation days?
Why light meals and less coffee matter
On the preparation days, you don't eat less just for the sake of it, but lighter. A fasting guide from a major health insurance provider recommends easily digestible foods such as rice or steamed vegetables for the day before fasting and advises avoiding caffeine and alcohol (as of 2026). The biggest single factor is coffee. A randomized study of regular coffee drinkers found in 2026 that giving up caffeine probably contributes to headaches and makes them worse (Randa et al., 2026). If you stop abruptly on the first day of your cleanse, you'll be making two changes at once.
Here's 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 leave out the heavy foods.
- Have warm oatmeal or some fruit in the morning
- Have vegetable soup or steamed vegetables with a little rice for lunch
- Eat an early, light dinner; a clear soup is enough
- Cut your daily coffee intake roughly in half, and drink more water and herbal tea instead
- Cut out sugar, alcohol, fried foods, and ready meals
Pay attention to the ingredients in your cleanse. A vegetable-focused cleanse contains less sugar than a fruit-heavy one, which makes the days easier. Our article on calories and sugar in a juice cleanse shows how much sugar each juice contains.
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Which cleanse is right for your preparation?
What your preparation period tells you about the duration
Your preparation period is an honest reflection of how much time you have right now. Order your cleanse so it arrives the day before you start, as the juices are delivered fresh and chilled. If you only have a long weekend free, a short cleanse is a good fit. This way, you can prepare for your juice cleanse without rearranging your week. That’s the BESSERE SAFTKUR PLUS for three days. If you’ve already completed a cleanse and have a calm week ahead, the BESSERE SAFTKUR PLUS for five days is also an option. The package includes a shot, kombucha, a face mask, and a program to help you ease back into eating in the days afterward, in addition to the juices. Our article 3, 5, or 7 days for a juice cleanse explains how to choose the duration in more detail.
First cleanse
If this is your first time preparing for a juice cleanse, give yourself two preparation days rather than one. One extra day of preparation costs little and takes the edge off the first morning of your cleanse.
How to decide
If you have a free weekend and it’s your first cleanse, choose three days with two preparation days
If you have experience and a calm week ahead, choose five days
If you have appointments during the first days of the cleanse, it’s better to reschedule
When in doubt, choose a shorter cleanse with a longer preparation period
“One extra day of preparation costs little and gives you a calm start. - David J Kugler
Conclusion
Preparing for a juice cleanse is mainly about giving your body and your calendar two calm days. You eat lighter and gradually cut back on coffee. Then the cleanse begins as a break, not a feat of endurance. But the days afterward matter, too. So if you want to prepare for your juice cleanse, read about how to ease back in after a juice cleanse before you start. Our article does a juice cleanse really work gives an honest overview of what a cleanse can actually do.
Remember, preparation starts before the cleanse
One or two transition days with light meals
Gradually cut back on coffee, don't quit overnight
Plan for the refeeding days from the start
About the author: David J Kugler
Founder and CEO of DALUMA. Writes about nutrition, juice cleanses and holistic self-care.
Products in this article
FAQ about 3-, 5- or 7-day juice cleanses
How long should I prepare for my juice cleanse?
One or two transition days are enough for most people preparing for a juice cleanse. If you're doing a five- or seven-day cleanse, two full days of preparation are a good idea.
What should I eat on the transition days?
Light meals with plenty of vegetables, such as soup, steamed vegetables, a little rice or oatmeal. Avoid heavy foods, sweets and alcohol.
Do I need to give up coffee before the cleanse?
Don't stop abruptly. Gradually cut back during the transition days, or you'll also have headaches from caffeine withdrawal during the first cleanse days.
Can I still have a big dinner the night before?
Best not to. A large dinner makes the first cleanse day harder. Eat early and keep it light.
How much time should I plan for in total?
For a three-day cleanse, plan for around a week in total, including the transition days, cleanse days and refeeding days.
Can I exercise while preparing?
Gentle exercise like walks or yoga works well. It's best to avoid strenuous workouts 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. Plus an idea for how to fill your usual mealtimes.
Sources
- German Nutrition Society (DGE), Therapeutic fasting, DGEinfo 2 2018
- Medical Association for Therapeutic Fasting and Nutrition (ÄGHE), Frequently asked questions about therapeutic fasting, as of 2025
- DAK-Gesundheit, Therapeutic fasting: instructions, effects and process, as of May 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 metabolism and the body, 2022
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