Simplified 3:6:9 Cleanse

Cleanse
Upon Waking
16 oz lemon or lime water (can go up to 32 oz). Optional: 1 tsp raw honey.
Mid Afternoon Snack
Apples (or applesauce or pears), 1-4 dates, celery sticks, cucumber slices. Date substitutes: mulberries, raisins, grapes, or figs.
Evening
Optional apple/pear if hungry. 1 hour before bed: 16 oz lemon/lime water. Pre-bedtime: hibiscus, lemon balm, OR chaga tea (one, not blended). Can add 1 tsp raw honey.
Mid Morning Snack
Optional: apples, applesauce, or ripe pears
Morning
Wait 15-30 min. Drink 16 oz celery juice (8 oz if sensitive). Wait 15-30 min. Breakfast: your choice within guidelines - fruits, vegetables, leafy greens, millet, gluten-free oats, cleanse recipes. Optional Heavy Metal Detox Smoothie modification.
Lunchtime
Your choice within guidelines - fruits, vegetables, leafy greens, steamed veggies, potatoes/sweet potatoes/squash, salads, soups, millet, oats.
Dinnertime
Your choice within guidelines - same options as lunch.

Notes

  • Celery Juice Amount: 16 oz in morning (8 oz if sensitive)
  • Grains Allowed: Millet (preferred) and gluten-free oats allowed Days 1-8. No grains on Day 9.
Upon Waking
16 oz lemon or lime water (up to 32 oz). Optional: 1 tsp raw honey.
Mid Afternoon Snack
Apples (or applesauce or pears), celery sticks, cucumber slices. NO DATES during The 6.
Evening
Optional apple/pear. 1 hour before bed: 16 oz lemon/lime water. Pre-bedtime tea (hibiscus, lemon balm, or chaga). Optional 1 tsp raw honey.
Mid Morning Snack
Optional: apples, applesauce, or ripe pears
Morning
Wait 15-30 min. Drink 24 oz celery juice (16 oz if sensitive). Wait 15-30 min. Breakfast: FRUIT-BASED ONLY - fresh fruit with optional leafy greens, celery, cucumber. Frozen fruit okay. Dried mango, dried figs, dates also okay. Optional Heavy Metal Detox Smoothie.
Lunchtime
Your choice within guidelines - now wait until lunch for any millet, oats, or cooked vegetables.
Dinnertime
Your choice within guidelines.

Notes

  • Celery Juice Increase: Celery juice increases to 24 oz (16 oz if sensitive)
  • No Dates: Dates not included in afternoon snack during The 6 and The 9
  • Breakfast Shift: Starting Day 4, breakfast must be fruit-based only. Save millet, oats, and cooked vegetables for lunchtime or later.
Day 9 Mid Afternoon
16 oz celery juice (wait 60 min after lunch, then 15-30 min after). Then continue sipping: fresh watermelon juice, blended papaya, blended pear, or fresh OJ. No blended melon in afternoon - save for morning.
Days 7 8 Upon Waking
16 oz lemon or lime water (up to 32 oz). Optional: 1 tsp raw honey.
Day 9 Upon Waking
16 oz lemon or lime water. Optional: 1 tsp raw honey.
Day 9 Evening
16 oz lemon/lime water. Pre-bedtime tea (hibiscus, lemon balm, or chaga). Optional 1 tsp raw honey.
Days 7 8 Mid Afternoon
Apples (or applesauce or pears), celery sticks, cucumber slices. If drinking second celery juice: wait 60 min after lunch, then 15-30 min before eating.
Day 9 Dinnertime
Asparagus Soup OR Zucchini Basil Soup. Skip any garnish.
Days 7 8 Evening
Optional apple/pear. 1 hour before bed: 16 oz lemon/lime water. Pre-bedtime tea. Optional 1 tsp raw honey.
Days 7 8 Mid Morning Snack
Optional: apples, applesauce, or ripe pears
Day 9 Lunchtime
Spinach Soup recipe. Skip cucumber noodles OR blend cucumber into soup (all liquid/blended day).
Day 9 Morning
Wait 15-30 min. Drink 16 oz celery juice. Wait 15-30 min. Then throughout morning: blended melon, fresh watermelon juice, blended papaya, blended ripe pear, OR fresh-squeezed orange juice. Enjoy each separately (never blend together or drink consecutively).
Days 7 8 Morning
Wait 15-30 min. Drink 32 oz celery juice (can split: 16 oz morning + 16 oz afternoon if sensitive). Wait 15-30 min. Breakfast: FRESH FRUIT ONLY - no frozen fruit, no dried fruit this time. Optional leafy greens, celery, cucumber. Optional Heavy Metal Detox Smoothie.
Days 7 8 Dinnertime
Your choice within guidelines BUT MUST INCLUDE steamed asparagus and/or brussels sprouts - as side dish or part of main dish.
Days 7 8 Lunchtime
Your choice within guidelines.

Notes

  • Texture Alternatives: Can chop, mash, or blend asparagus/brussels sprouts if trouble with solid foods. Can eat raw instead of steamed. Can prepare ahead and eat cold.
  • Celery Juice Amounts: Days 7-8: 32 oz total (can split if sensitive). Day 9: 16 oz morning + 16 oz afternoon = 32 oz total.
  • Breakfast Restriction: Days 7-8: Fresh fruit only (no frozen, no dried). Day 9: All liquid/blended.
  • Asparagus Brussels Alternatives: If fresh/frozen asparagus or brussels sprouts unavailable: substitute zucchini or summer squash.
  • Melon Timing: Melon digests best on empty stomach. Drink blended melon in morning only, before papaya or pear. Don't have melon after papaya or pear.

Sources(1)

  • book
    Cleanse to Heal - Chapter 11 - Simplified 3:6:9 Cleanse(2020)