The 21-Day Cleanse
My proven plant-based system that uses real food — not powders or pricey supplements — to wake up your energy, calm your gut, and clear your head. Built to help you feel like you again, and to teach you how to actually feed yourself well long after day 21.
Trusted by 37,000+ women since 2015
As seen in
This cleanse is for you if…
I get it — “cleanse” can sound like three weeks of sacrifice for who-knows-what. So let’s be clear about the goal: flood your body with nutrients, give your gut a real break, and hand your energy back to you.
You’re running on empty
Natural energy is closer than you think.
Your cravings are in control
Skip the sugar spiral and the 3pm caffeine crash.
Your gut’s been through it
Bloat, heaviness, the whole uncomfortable mess.
Feeling foggy or just off
Clearer head. Steadier mood.
Chronic aches & inflammation
Calm the fire with food that heals.
Struggling with skin issues
Glow’s around the corner.
Real women, real results
★★★★★My sugar cravings decreased, energy increased, and skin was glowing.
Rhonda Hadno
★★★★★I slept better and had more energy than I could’ve imagined.
Karla Erovick
★★★★★I went three weeks without coffee and felt energized from the breakfast smoothies and snacks.
Merary Santiago
★★★★★I feel alert, not foggy, and lots of energy.
Tammy Shaule
★★★★★One week and I could really see and feel a difference!
Chevelle Malone
★★★★★I am more excited about plant-based food knowing it can be very delicious!
Elisabeth Callahan
★★★★★My skin is clearer than it had been in years. I have so much energy!
Carissa
★★★★★I didn’t feel deprived. I was eating real food with some of the most delicious flavors I’ve had!
Kavli K.
★★★★★I was never hungry and the meals were ALL delicious! I slept so well.
Carrie EichensHow the cleanse works
Plant-based whole foods packed with vitamins, minerals, and fiber to feed your body, support your gut, and help your liver, colon, and kidneys do their job the way they’re meant to.
Week 1
Clean the plate
Step back from the Top 8 inflammatory foods (alcohol, meat, dairy, gluten, added sugar, and friends) and eat foods that energize and heal.
Sample recipes: Tropical Detox Smoothie, Power Trail Mix, Hearty Chard Skillet and Greek Salad
Week 2
Detox with love
Ease off legumes and grains while you load up on liver-loving, fiber-rich foods, so you feel lighter and clearer by the day.
Sample recipes: Strawberry Lemon Chia Pudding, Broccoli Potato Soup and Lemon Pepper Zoodles
Week 3
Rawk the lifestyle
The part the powder cleanses skip: ease grains and legumes back in and move into a way of eating you can actually keep.
Sample recipes: Strawberry Banana Smoothie, Herbalicious Hummus and Veggie Quinoa Pizza
Tens of thousands of women since 2015
Are you ready to be next?
The stories that come back aren’t really about a number on the scale. They’re about energy, clear skin, deep sleep, a calm gut, and the confidence that comes from finally knowing how to feed yourself well.
Why this cleanse is different
When the box runs out, so do your results. My cleanse works the opposite way.
| The 21-Day Cleanse | Powder cleanse box | |
|---|---|---|
| What you buy | Real groceries: fruit, veggies, nuts, whole grains, seeds | A box of powders, capsules and shakes |
| Supplements or subscription | None | Both, to keep going |
| What you learn | How to cook plant-based, for life | Nothing |
| When it ends | Your skills and results stay | Results fade; buy another box |
| Cost | A fraction, plus food you’d buy anyway | $400+ per box |
What’s included
Everything you need for
21 days, done for you
Follow the proven plan to calm your gut, steady your energy, clear the sugar fog, and feel like yourself again, all while eating delicious plant-based recipes from best-selling recipe creator, Jen Hansard.
Try it risk-free
Money-back guarantee
The 21-Day Cleanse
Proven program with lifetime results
- 21-day comprehensive plan$199 value
- Comprehensive grocery list$25 value
- Interactive swap guide$25 value
- Weekly prep guide$50 value
- Lifetime updates$150 value
- Bonus: 21-Day Core Challenge interactive program$50 value
4 Seasons, 4 Cleanses
Each season opens a cleanse built around that season’s freshest ingredients — spring renewal, summer glow, fall reset, winter recharge. Do one, or collect all four.
March 1 – May 31
June 1 – Aug 30
Sept 1 – Nov 30
Open now
Dec 1 – Feb 28
Grad stories
I'm sleeping better, I'm happier and have more energy.
I've been walking every day with my dog or by myself with a book and doing strength training, which feels great. I've lost 7 pounds and have a better outlook because I don't have as much inflammation and fatigue.
Grad stories
It has recruited my husband (big win).
I'm not a natural cook and it takes a lot of my energy to plan and prep… BUT when I prep several meals and have healthy options at the ready it feels so nice. Did I complete this cleanse? Heck no! It fell in a month where we had multiple kids home sick, snow days, and a trip. HOWEVER…
Grad stories
I feel like the best version of myself.
I got so many compliments about how I looked… not just about the weight-loss but about glowing skin. I feel like the best version of myself when I'm eating plant-based… and have this 21-day cleanse to thank for that!
Grad stories
I wish I had known about this in my 40's.
I am 69, and I can honestly say adopting this lifestyle would have saved years of misery and expense due to medical issues.
Grad stories
I've been changed for the better.
Now, I know what foods make me feel great and give me tons of energy. It's like I was a caterpillar that emerged from its cocoon and turned into a beautiful butterfly. I'm not looking back.
A note from Jen
If you’re on the fence, I was too
Would the recipes actually be good? Would I just bounce right back to my old habits? Was it worth eating 100% plant-based for three weeks? Then about eight days in, I was hooked. Less bloated. Sleeping like a rock. Energy through the roof.
Most cleanses end and leave you exactly where you started — or worse, hooked on a product you have to rebuy. This one is different on purpose: you learn to cook real food, so you walk away with skills that don’t run out when the box is empty.
And if you’re nervous about the food? Remember — this is literally what I do. I make plant-based food that’s so good you forget it’s “healthy.” Because healthy should be tasty.
Jen Hansard
Creator of Simple Green Smoothies · best-selling cookbook author
Try it risk-free
7-day money-back guarantee
Enroll now and get 7 days to go through the Week 1 plan, share it with your doctor, try a recipe or three, and say hello to your fellow cleansers in the private support group. If you decide it’s not for you, email us within 7 days of purchase and I’ll refund you.
Ready for this?
Join now →Common Questions
Not likely. The recipe portions are deliberately generous to accommodate even the largest appetites. This is not a starvation diet, it is a celebration of food, flavor, and abundance. We are not counting calories. You will be eating three to five times each day (breakfast, mid-morning snack, lunch, afternoon snack, and dinner, if you choose to.) This cleanse is not designed to starve you, and you’re not limited in the number of times you eat, or the amount you eat – only in what you eat. If you do get hunger pangs, make sure that you’re really hungry, and not just bored or thirsty. If it’s a case of real hunger, go for one of the bonus snack recipes, a piece of fruit, or a small handful of nuts, or seeds. One tip to avoid hunger is to chew your green smoothie. This may sound silly, but the chewing action signals your body that food is on the way, and triggers the digestive processes.
Nope — and that’s the whole point. This cleanse runs entirely on real food you buy at your regular grocery store. No proprietary box, no capsules, no subscription. You’ll learn to cook with whole ingredients so your results actually last once the 21 days are up.
You may have many of the staple ingredients in your kitchen already (avocado oil, raw cashews, maple syrup, ground cumin, nutritional yeast, coconut oil, etc). If you do not, the first shop typically costs about $150. Then, once your kitchen is set up, we estimate the cost of the produce to be between $100 per week. If you choose to supplement the plant-based recipes with high quality animal protein like organic chicken breast or cage free eggs, your grocery bill will be higher.
And remember — you’re buying real groceries, not a $400+ box of powders you’ll run out of. Most of this is food you’d be shopping for anyway, just put to much better use.
If you struggle with getting quality sleep, we advise omitting coffee throughout the cleanse. You will get the best results and many cleanse grads choose to stay off coffee after the cleanse because they feel so great. If you and coffee aren’t ready to break up, we suggest having just one cup in the morning to support quality rest and sleep.
If you want the full benefit of cleansing your body, stick with the plan as close as possible. Our detox meals are crafted by our holistic nutritionist for optimal cleansing. This is not a vacation, it’s a cleanse. Yet of course if you truly cannot stand cilantro, turmeric or fennel, you can substitute them out for something you do enjoy, or choose another meal.
Of course— life must go on! The 21-Day Cleanse is a flexible program that you can follow while living your life with family and friends. Using the weekly meal plans and recipes will help you get great results. But, you can still get good results by sticking to the recommended foods lists. You can eat “off meal plan”, eat out, and travel during the program— feel free to ask for tips inside the community to help you the most.
You may experience short-term symptoms like: headaches, bloating, muscle cramps, skin irritations, fatigue, irritability, mood swings, or change in bowel frequency. These symptoms are completely normal and expected.
It usually takes between 2-5 days to complete the withdrawal phase of the 21-Day Cleanse, yet it’s absolutely worth it. Giving your body a break from stimulants will allow your organs to heal and your body to recharge fully. Remember, these symptoms are proof that the cleanse is working and your body is getting the care it needs.
You’ll definitely spend more time in the kitchen throughout the cleanse. In some ways, this is like a crash course plant-based cooking school. I highly suggest following our prep guide to make most of the smoothies, snacks and meals over the weekend. Breakfast is a smoothie (10 minutes), lunch is a reheated soup or quick salad (15 minutes) and dinners will range from 15 minutes – 1 hour to prepare. The good news is, the dinners repeat so you make once and reheat for another evening to give you a break in the kitchen.
We know all about busy schedules here, which is why we’ve provided a weekend prep guide that saves you tons of time during the week. If you’re working and have a full schedule, expect to spend 3-4 hours shopping and prepping on the weekends to make each cleanse week stress-free and enjoyable. The cleanse gives you a wonderful opportunity to really listen to your body. It’s an individual experience that differs for everyone. Depending on the level of toxicity in your body, there may be some less- than-amazing symptoms in the first 3–5 days, such as headaches, nausea, fatigue, skin irritations, etc. Once you hit day five, these should only be distant memories, and you’ll be well on your way to greatness. But some people sail through the entire cleansing period with no side effects at all. You may feel amazing throughout the entire cleanse, or your energy may wax and wane a little.
This cleanse is great for most people, yet you should avoid cleansing in the following situations: advanced cancer, under 16 years of age, if you have an eating disorder, kidney or liver disease, and if you’re underweight. If you have a blood sugar regulation issue (diabetes, hyperglycemia, hypoglycemia) or any other medical condition, you should seek your doctor’s advice before undertaking a cleanse. If you’re pregnant or breastfeeding, you can absolutely do the cleanse with some modifications. If this is you, let us know and we can give you specific tweaks to the program to make sure you’re benefitting your baby and body.
You may find that you have more energy than normal—and more motivation! Why waste it? Get moving! Be mindful that you may need to take it down a notch though as your body adjust to the new way of eating. If you normally exercise fairly intensely, reduce your output until you feel strong and energized.
If you don’t normally work out, you would do well to include some regular walking, yoga, swimming or gardening during this time. Try to sneak in some incidental exercise, such as getting off the train or bus one or two stops early and walking the rest of the way. Or park further away from the entrance to the grocery store and walk.
Absolutely. My husband loves our cleanses — the clear plans, the tasty recipes, and how good he feels by the end. Just double the grocery list and recipes so there’s enough for you both.
We offer a 7-day money back guarantee. Enroll now and get 7 days to go through the Week 1 Nutrition Plan, share it with your doctor, try a recipe or three, and say hello to your fellow cleansers in the private support group. If you decide it’s not for you, send us an email within 7 days of purchase and I’ll refund you. I’m that confident that when you commit to this cleanse, you’ll see results… and keep them going. You have nothing to lose but so much to gain when you go plant-based for 21 days.
Reviews
What grads say after 21 days of real food.
It was a great introduction to this way of eating. It helped me kick caffeine and learn I liked more veggies then I ever thought. I felt amazing at the end and ready to continue.
I have done the summer and winter resets multiple times. The best part of the cleanse are the amazing recipes. I love that the meals, snacks and smoothies are so delicious! I was prepared to eat a boring salad every night, but these recipes are interesting and VERY tasty! My husband did these with me and he agreed. I even use these recipes and snacks even when I’m not doing the cleanse. As a bonus, I lost weight and kept it off and felt great while eating yummy food! The only issue I had is that the cleanse is a bit labor intensive. I have 4 kids, so when my husband and I are doing the cleanse I also need to make food for my kids, so that makes it a bit harder for me. If it was just me, it wouldn’t be a big deal, but doubling the recipes plus making food for my kids is a lot. That said, I make the Hearty Chard Skillet for my kids and they all love it. Most of them like the Coconut Curry soup (both of these recipes are easy and tasty).
I joined my first cleanse on a complete whim, not having much in terms of expectations. I was excited because this did not involve any “magic” pills, creams, or shakes, rather a cleanse with real, whole foods. While the first week was a little overwhelming due to the grocery list and prep times, it was a quick adjustment and soon my daughters were asking to have a smoothie for breakfast or if I could make more of the snacks for them to pack in their school lunches. At the end of the three weeks, I was down 13 pounds (I did also increase my exercise) and felt much more clarity and energy. I’m looking forward to completing this cleanse again and have recommended it to many friends and family members since I completed my first one!
Since taking this cleanse, i have lost 5 pounds without trying, which is amazing because i have been at a plateau for quite some time. I have much more energy now, and my sugar cravings are nonexistant (which is a huge win as i have had the worst sweet tooth for years). even several close friends have pointed out that my skin is just glowing and asked what i was doing. Just cleansing and eating amazing meals that are making me feel good, both on the inside and out 🙂 Oh, and i’ve noticed that i have better mental clarity throughout the day…no more foggy moments in the morning and afternoon! What i love about these meals too is that they are easy to make. Think you will be eating nothing but salads? Quite wrong. Some of the recipes you will get to enjoy on this cleanse are carrot cake warrior bars, baked sweet potato rounds with bbq lentils and simple kale slaw, broiled cauliflower with spiced tomato sauce, thai stuffed sweet potato, indian coconut curry with brown rice, and lentil soup with fennel, just to name a few 🙂 I am so glad I have decided to embark on this cleanse. I now have rcipes that I can add into my rotation of meals going forward, which will nourish me and kepe my body happy and humming along as it should be. Think you can’t go 3 weeks without dairy, meat, sugar, and saying good by to processed foods? Seriously….just try this cleanse. The food it so good that I am quite confident that you can. Just go for it….you will be so happy that you did 🙂
I’ve been a SGS fan for a few years and have completed the 21-day cleanse Autumn Cleanse multiple times. I was so excited for the 21-day Spring cleanse to finally go live that I bought it immediately the first day. You get 21 days of amazing recipes complete with shopping lists and prep guides. The recipes are different from the 21-day cleanse Autumn ones. I have thoroughly enjoyed spending the last 21 days cleaning up my eating. There is a lot of work involved in the cleanse but if you plan ahead and do the prep work, it is manageable. I look forward to adding a number of the recipes to our regular dinner rotation – they’re that good!
Joined to: push for better health, find relief from cronic inflammation. Enjoyed the very detailed, thought out program. It was frustrating when I couldn’t find produce to exactly match the recipes: but the feedback in the community reinforced that personalizing the program was OK. Appreciate that now have the program to “try again”. The online feedback times didn’t seem to come together for me to interact in real time – but still very helpful when using replayed information. Enjoyed it – thank you for your program.
I turn 56 today and I decided to do the Spring Cleanse because I was finally ready to make some real and lasting changes in my eating habits. Since moving to Florida three years ago I have dealt with a number of big life events. Some great, birth of three grandchildren, our youngest son finishing middle school, one horrible job experience, the hard changes that come with menopause, and last year the suicide of a very dear friend. Each time I have gone to see my amazing general practitioner she reviews my blood work and suggests moving to a more plant based diet. Through the years I have done different cleanses, and plans: Whole 30, juicing, I’m a former runner, I love yoga, and enjoy an active lifestyle. The pounds though had been creeping up and honestly after my friend’s death I have struggled with depression and binge eating. I now take a daily small dose antidepressant, but I knew I needed to make some lasting changes in my daily nutrition.
This cleanse is AW.E.S.O.M.E. When I hear cleanse I think of starving and living on juices. I was ready to suffer because I needed a health kick start, but I was shocked in a good way. There’s no living on liquids or starving here. Woot! It’s all real food you can chew, with breakfast smoothies for needed fiber. The printable PDFs were sooo helpful. I didn’t have time for the videos, classes, or much online interaction, but I lived in my PDFs. They are so thorough and novice friendly. I especially loved how helpful the prep suggestions were. That made the prep work necessary with plant based eating manageable. I liked most of the food and will be doing my own round 2 cleanse because with life I just could not get it all done during the formal group timeline. I found it extremely helpful that it was all planned out for me. That alone was such a time saver. I have also found new recipes I look forward to including on a regular basis. I have been dabbling in plant based eating, but having it all planned out made it so much easier to figure out. I did have a check-up during this cleanse and my cholesterol has dropped 30 points just from dabbling in plant based eating. It was great evidence that this way of eating is what my body needs. Imagine the possible results with dedicated plant based eating! I feel better eating plant based, and my colon is much happier. I am grateful for Simple Green Smoothies not only being the signpost for the direction I needed, but for being the tour guide along the way to a great new life as well! You RAWK!
2017 marked the second year in a row doing the cleanse. I wasn’t sure if purchasing the new Spring edition would be worth it but it was. There are lots of new and updated recipes, made it seem like a whole new cleanse. I love having the whole day of meals and snacks laid out. It’s very convenient, though there is a lot of prep beforehand. I have 4 kids yet my husband and I were able to both doing the cleanse together while making separate food for the kids. I recommend it!
I cannot say how thrilled I am to have found Freshstart 21. My doctor has told me I need to change my diet and I’ve resisted for so long because I felt I already ate pretty well. I’ve been gluten-free for years, but she says I would really benefit from going more toward a paleo diet to reduce internal inflammation and boost my immune system. But give up dairy?! Unthinkable!! …or so I thought. The recipes in these cleanses are FANTASTIC. Although I have not done the cleanses as written, I have tested the recipes and incorporated them into my diet in a huge way… I absolutely LOVE them! And so does my husband. He asks me to make them for him too. It has given me such tremendous hope that I really can give up dairy… and sugar… and greatly reduce my meat portions to give my system a break. Now, you’ll find staples in my kitchen such as avocados, tahini, almonds, almond milk, pepitas, spinach (LOTS of spinach!), sesame oil, coconut oil, cauliflower, zucchini… and one of the most wonderful things is that so many of the recipes use the same ingredients, so I find that I typically always have what I need on hand to make a healthy meal. And the grocery shopping has become so easy because I spend most of my time in the produce section! My suggestion is to give it a try… if you’re too skeptical to try the full-on cleanse, then just do like we did and test out the recipes. You’ll be glad you did, and I guarantee you’ll have many new go-to recipes in your repertoire… and you just may discover that this cleanse would be a piece of cake because you’re already loving everything it wants you to eat!!
There are so many things I love about FS21 (both versions) that it’s hard to choose which one is first on the list! It truly is a fresh start for your body from the stuff we normally eat. It’s so easy to not realize just how much sugar/processed/inflammation-inducing foods we put into our bodies – just a bit of cake here or a delicious piece of bread there…and suddenly we’ve gained a few pounds and crave every chocolate bar we pass. This cleanse has allowed me a clean slate to see what and how different foods affect me, without feeling like I’m depriving myself to get to that “clean slate” – something I’ve wanted for a long time but never quite knew how to obtain. If that sounds familiar, you want this cleanse! I love that FS21 is a full three weeks, which allows us to fully detox from all those other things and fill our bodies with delicious, plant-based food. If you’re skeptical about eating “just plants” for three weeks – I can tell you that there is so much real food in this cleanse, many times I couldn’t even finish it all! I also love that the creators (the Rawstar team) encourage cleanse-friendly swaps and progress over perfection! In addition, many of these recipes are so delicious, they are now part of my regular meal rotation, even when I’m not cleansing. I’m not one who is prone to exaggeration, so when I say that my life (health-wise) changed when I first encountered SGS, I mean every word of it! I will forever be grateful to SGS and the Rawkstar team! Thank you!!
I have done the 21 Day Cleanse and have the Simple Green Smoothies cook book. Both have great recipes that my whole family loves. Thanks!
I followed up a Thrive with a Cleanse and it was awesome. My body thanked me for it the challenge. I felt amazing afterwards and knew I could tackle anything.
I absolutely love participating in Jen’s cleanses! I was really needing a reset, having succumbed to too many poor food choices lately and this Spring Cleanse did not disappoint. I’m feeling much better, lost several pounds and am back in the habit of making a big batch of soup or salad to last several busy days. I love filling my fridge up with produce and watching it disappear all week! I lost some weight, identified lentils as a food to avoid, and reestablished healthy eating habits.
My husband and I did this cleanse together. We weren’t sure what to expect going in as we typically didn’t eat the combinations of foods that were on these menus. After committing to do the cleanse I decided I would do the recipes just as they were and not modify them. We were incredibly surprised at some of the delicious and amazing recipes that could be made with plant based ingredients! Even now, three years later, we still make some of her favorite recipes from it. We both felt great, lost weight, and found a new way of eating! I highly recommend this cleanse over several others that I have tried in the past!!
