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.
I am a former personal chef and I’d like to report that this cleanse absolutely exceeded my expectations! It was so well organized – I knew exactly what groceries to buy, what to prep on Sunday to make the week so easy, and what to eat when. Then, I found the food DELICIOUS! I love the new feelings of energy and lightness that take over a few days into the cleanse and this inspires me to be better at incorporating plant based foods and cleanse practices into my daily life. Thank you Jen for offering such a well run program! I’m hooked and will be back for more!
We have done the cleanse multiple times appreciate it every time we do! Weight loss, lower inflammation, improved sustained energy are some of the benefits. While I appreciated the simplified menu from previous cleanses as well as the very balanced, realistic approach that this newly strategized cleanse took, I wish all or nearly all the recipes were different from what is already on the Rawk The New Year site (and was used last Spring). I may have not bought the cleanse pass if that had been clear from what I inquired before. My husband has lost 10-15 lbs each time he has done the cleanse, and I have lost lots of inflammation because of it. We both have noticed sustained energy.
I did my 1st Cleanse in Autumn 2023. I skipped the middle week because I was on vacation with my siblings. Still I was very impressed. I then did the Winter 2023/2024 Cleanse all the way through and it was easier. I was surprised how much I had learned. And how my skin got smoother…that really surprised me. So I was excited to join the Spring Cleanse. I wanted to learn more get more recipes and do another plant-based menu only for another week. I also wanted to lose a few more pounds. How did you feel while going through the cleanse? I felt GREAT! I felt lighter and had more energy. I lost 2 1/2 pounds by beginning of 3rd week without trying. Always full enough. Learned about zoodles. My dear husband made spaghetti for my siblings (everyone loves his spaghetti). I made the zoodles with marinara and nobody even noticed. I went an bought our favorite Italian bread and it was soft and looked delicious but when I tasted it it was disappointing. No flavor even with butter on. So I had only a bite. Normally I would have eaten 3 or 4 pieces. That’s amazing. I loved your advice on the books Fridge Love. I’ve rearranged and cleaned my fridge again and would like to make that a habit for every cleanse. I’m learning so much about different vegetables and flavors. What a world!!! The recipes are incredible! I feel like I am royalty and really spoiled getting such a variety of flavors textures and colors. I would make these recipes even if they weren’t good for me 🙂 Was the weekly prep group check-ins and community helpful? All of this is soooo wonderful. I have learned that weekly prep is the only way to go…even if I don’t finish everything on the prep sheet. It helps so much. The group check-ins are fantastic with so much quality information from Jen and many wonderful ideas from so many people. One thing that impresses me so much is that it’s not “do it my way or it won’t work”. It’s “if something doesn’t work for you we’ll try and figure out another way a different ingredient”. The play-back videos are very helpful and being able to ask questions in the Community at any time night or day is fantastic. This truly is an incredible value-packed in every sense of the word experience. Seeing Jen cook is extremely helpful along with the advice on food and equipment brands. I am wonderfully surprised at how much easier every cleanse is with regard to knowing what to pull out how to use clean etc. etc. I use my blender several times every day now. It had to find a place on my counter…even though I love emptier counter space. I am addicted to green smoothies in the morning. My dear husband makes breakfast several times a week but I just crave my green smoothie (like I used to miss orange juice if I didn’t have it with breakfast). So he makes just a few bites for me and my green smoothie is the main part of every breakfast. I am consistently walking 10,000 steps every day. Those steps are getting faster and faster to get my heart rate up. Sometimes they turn into a slow jog for a little while 🙂 The cleanse certainly helps stop sugar cravings. I am hoping I can have baked sugary treats once in a while. Still I fear I’m pretty addicted to sugar and may not be able to have just a little. Hmm… I’m thinking maybe the Detox and Metabolism Teas take away my cravings for sugar…. although I’m not sure I want them taken away 🙂 This system is very motivating… even when falling off for a meal. 🙂
Occasionally I need a jump-start and this cleanse helps me get aligned with proper eating habits. I’ve learned my body doesn’t like caffeine in any large amounts-goodbye refined sugar and so long regular coffee 🙁 ! My usual eating habits are veggie-centric and this cleanse isn’t too far from my routine so I don’t notice a significant amount of weight loss or energy gains but I believe that’s because I have a good balance to start. My sleep was rarely interrupted (except the three days I cheated with some refined sugar!!) My body felt good and energy levels up!
I thought the cleanse was amazing! I love that you provide the grocery list the meal plans and could prep for a few meals at a time. It was labor intense but fortunately I have the time. I lost 4 pounds!! Loved the recipes! I am looking forward to eating more plant based meals. The recipes were delicious! Thank you so much for your organizational skills!
I have absolutely loved the cleanse!! I have lost ~6 pounds on the cleanse which has jumped started my weight loss. I feel like I have more energy throughout the day. The food was delicious and I really enjoyed the accountability group. I was hesitant to join at first because I thought I would waste a lot of food but the grocery lists and repeating meals left little leftovers. I would definitely do the cleanse again and will continue to incorporate plant-based meals into my weekly meal plan.
I joined the cleanse to improve my overall health. I wanted to take a break, for the first time, from caffeine. And much to my surprise throughout the cleanse I didn’t miss it. The meal plan was very satisfying as I was satiated without any cravings. I loved the shopping lists, the bulk list was especially helpful. The weekly prep was well worth all the time and effort. It made the daily meals nice and easy to prepare. I very much appreciated the calorie and protein charts, so going forward I can create a personalized meal plan. I’ve lost pounds and inches and have glowing skin, plus amazing new recipes to use again and again!
Since January I have struggled to lose 5-8 pounds. I’d lose some weight and then gain it back. I needed a different approach so I joined the Cleanse. What a fantastic program! It is comprehensive with every detail laid out. The first week I lost 3 pounds and then another pound the second week and I am hoping for another loss this week. The recipes have been amazing!! I already eat a plant based diet and just needed more structure. I love the live videos for food prep and the community for updates on everyone’s progress. Everyone is so supportive. This program checks every box for me. Thanks Jen for creating such an enjoyable fun and delicious way to improve my health! I love starting my day with a smoothie. It feels like I am priming my day for success. As part of the food prepping Jen suggested cleaning out my fridge too. What a brilliant idea! This is a new habit I will do each week. Staying organized is a huge stress reliever for me. What a positive surprise!
I have always loved meat and thought i could never live without it. I tried the 21-day cleanse and lost 12 lbs in 3 weeks and realized not eating meat every day is not a bad thing. Thank you
The cleanse and program is wonderful. Whether you want to lose weight eat healthier get on a routine or like me want it all – this program is great. I learned how to plan and prep cook healthy fantastic recipes and enjoy feeling more balanced and focused. Jen’s program offers weekly checkins that helped me meet like minded people and I enjoyed listening to their journeys. This program has changed my lifestyle- no more junk food! Thanks Jen
I really enjoyed the plant-based protein menus! I cannot have much meat anyway ( allergies) and these foods are perfect for me. I learned new habits, tried new foods, and in general felt like this improved my health and moreover, my outlook on nutrition! Thank Jen and the Rawkstar team for being so inspiring! Peace, love and leafy greens!!! to quote the Simple Green Smoothie team!!!! Fresh Start (spring) is a 21-day cleanse created by Simple Green Smoothies. This positive transformation program is for you IF… • You’re ready to stop making excuses and take charge of your health. • You want to feel energized, confident and well rested, so you can feel amazing in your body. • You’re willing to skip highly processed ingredients and empty calorie meals. • You believe health is a journey and you’re looking for a system that you can stick to without feeling deprived. • You’re willing to invest a little extra time in the kitchen, knowing that healthy and nutritious meals take some extra lovin’ in the oven (no more “cooking is a chore” excuses). • You’re excited to get out of your comfort zone (trying new foods, resisting temptations, giving up caffeine and alcohol). Join the cleanse: https://simplegreensmoothies
I joined the cleanse for several reasons. I wanted to clear toxins and give myself a healthy reset. I wanted to learn tools and techniques for vegan cooking. And I loved all of Jen’s recipes that I’ve ever tried so I was excited to try some more. My skin cleared up – zero psoriasis. No more bags under my eyes. Inflammation in ankles greatly reduced. Slept like a baby. And I lost 10 pounds. I learned so many great vegan cooking techniques that I will be a lifelong fan of to include zoodles, cashew cream, almond butter sauce, and kale mixed with olive oil for 5 full minutes.
I decided to join the cleanse because I want to get to know plant base more and expand my recipes repertoir. I want to take good care of myself and start my regular exercise and healthy eating. Lose the pandemic and menopause extra pounds but I am half way there. I lost almost 10lbs doing back to back the salad challenge smoothie challenge and the Spring Cleanse. Going through the cleanse felt great. I lost weight but mostly I am eating clean and healthy. I think the recipes are great and I like all of them and some more than others. The prep guidence the group check-in and the community are super helpful. I definitely got more confident in the kitchen prepping many meals in a day!! I do use my vitamix daily for the smoothies but I used it a bit more in this cleanse. I’m not training for a marathon ( I ran 2 1/2 marathons and some 10k and 5k) but I want to get back to my pre pandemic exercise routine with more energy and health. I want to see my cholesterol and glucose values go down. I don’t crave anything I feel pretty satisfied with the cleanse’s menu. I might eat some animal protein once in a while in the future but for now I will keep eating plant base only. I am definitely more motivated after this cleanse. I wish now that is coming to the last 4 days that it will last 4 weeks. I just like the supporting help of Jen and all the beautiful people in the community. Thank you Jen for putting all this up and sharing with all of us! I really appreciate it. I hope I can motivate others around me to try plant base.
Like a lego tower a train or ones spine this spring cleanse built upon all the knowledge I’ve obtained from previous Simple Green Smoothy cleanses with building blocks of different foods healthy habits suggestions from other cleansers and new recipes. Each cleanse builds upon the other in that it takes more than 3 weeks of eating deliberately and consciously to arrive at “hey I feel great and this is the way I want to eat always to feel this good.” For me it has taken a few cleanses and each time giving me an even lighter healthier energetic and fulfilled self. The blocks finally add up to a new habitual way of eating and really tasting our foods. Spring in our town is when many have knees shoulders and hips repaired after skiing hard all season and in my case it was my neck that needed repair. The vertebrae weren’t stacked right and I thought it would be a great idea to also prepare my body in a healthy way to join in the spring cleanse and get rid of all the inflammation from not always eating right on the fly and the toxins from flying so much. I felt healthy rejuvenated and empowered doing the cleanse especially since one of the weeks took place during and after surgery. I loved the comforting comments from other cleansers and from Jen during healing which also made me feel good. What a lovely community of people from all over supporting each other and all striving for a cleaner healthier body.
I decided to join the cleanse because I was really interested in trying a plant based diet after my dad had a heart attack about two months ago. I knew that I wanted to make sure that I was doing everything I could to not just be here for my kid, but also to stay active throughout her life so that I can participate in all of the joys that it brings. I’ve always been really nervous about making sure that all of my nutritional needs are covered, and so I was really intrigued by the fully laid out meal plan that included snacks. I was also encouraged by Jen’s post about the R2R – that’s a goal of mine, too – and I feel like a lot of these types of diets miss the mark for endurance athletes. Overall, I really enjoyed the experience, the recipes, and the community forum for support and questions. I feel good, less bloated, full of energy. (Full disclosure – I did not give up my morning coffee – it’s a non-negotiable!)
