Real food. Real Energy. No powders.
The 21-Day Cleanse
★ ★ ★ ★ ★ 1,243 reviews
The plant-based cleanse 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.
Plant-powered results you keep.
Live summer cleanse starts July 13. Trusted by 37,000+ women since 2015
How the Cleanse Works
This is your framework to nourish your body and build a healthy lifestyle that actually sticks. We use 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
Overhaul your eating habits and step back from the Top 8 inflammatory foods (alcohol, meat, dairy, gluten, added sugar, and friends). You’ll eat foods that energize and heal, and prep your body for next week
Sample recipes: Tropical Detox Smoothie, Power Trail Mix, Hearty Chard Skillet and Greek Salad.
Week 2: Detox with Love
Focus: Ease off legumes and grains while you load up on liver-loving, fiber-rich foods seasoned to perfection — so your body can do its natural detox work and 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
This is the part the “powder cleanses” skip — teaching you how to keep going. You’ll ease grains and legumes back in and transition into a way of eating you can actually maintain, with the skills and recipes to do it on your own.
Sample recipes: Strawberry Banana Smoothie, Herbalicious Hummus and Veggie Quinoa Pizza.
This 21-Day 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. If any of these sound like you, this cleanse can help.
Running on Empty
Natural energy is closer than you think.
When your body’s leaning on caffeine and sugar just to get through the afternoon, real rest never fully kicks in. We’ll ease off the stimulants, build a wind-down routine, and let nourishing food do the heavy lifting — so you sleep deep and wake up actually rested.
Cravings That Run the Show
Skip the sugar spiral and the 3pm caffeine crash.
The more your body relies on sugar and caffeine, the louder the cravings get. Three weeks of real, satisfying food retrains your taste buds and gives your system the break it’s been begging for. Most rawkstars are shocked how fast the cravings quiet down.
A Gut That’s Been Through It
Bloat, heaviness, the whole uncomfortable mess.
You’ll be eating real, fiber-rich fruits and veggies (seasoned like a chef, not a rabbit) that gently support digestion, plus plenty of water to keep things moving. Your gut is the control center for your energy, mood, and immunity — when it’s calm, everything feels better.
Foggy, Wired, or Just “Off”
Clearer head. Steadier mood.
When you pull the inflammatory stuff and feed your body what it actually needs, the fog tends to lift. Cleanse grads talk about sharper focus, a steadier mood, and feeling more grounded in their own day — not just lighter on the scale.
Aches & Inflammation
Calm the fire with food that heals.
We pull the foods that fan inflammation and load up on plant ingredients that help cool it down — which can ease achy joints, stiffness, and that all-over heavy feeling, and get you moving like you want to.
Skin That Won’t Cooperate
Glow’s around the corner.
Breakouts, eczema, dullness — your skin reflects what’s going on inside. Helping your body detox naturally and flooding it with antioxidants can do remarkable things for your skin. (The “your skin looks amazing” compliments are one of the most common things grads brag about.)
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.
Loved the 3-week format. helping me prepare and reintroducing food after. I already eat pretty clean but love participating to keep me motivated, learn new recipes, and join a community of other like minded people eating a clean plant based diet.
I have more energy, love clothes shopping, lost weight and am confident with people taking pictures of me. The cleanse changed my life!!! I feel like I’m a new person.
CHILLY PARKER
What a lovely community of people from all over supporting each other and all striving for a cleaner, healthier body. Each cleanse builds upon the other… each time giving me an even lighter, healthier, energetic and fulfilled self.
Thank you 100x for having everything so organized. My weight went steadily down. The recipes made it easy to figure out how to switch meals around, if necessary. The Grocery List made shopping so much less stressful. And, the recipes are amazing!
Diana G.
My skin is clearer than it had been in years. I have so much energy! I lost 13 pounds and love how my clothes fit.
Carissa
What’s Included in the 21-Day Cleanse
Enroll now if you’re ready to feel the difference. Follow the done-for-you plan to calm your gut, steady your energy, clear the sugar fog, and feel like yourself again — all while eating delicious plant-based food that’s actually good for the long haul.
21-DAy Comprehensive Plan
Value $299
Done-for-you weekly plans built around top-rated plant-based recipes. We’ve mapped out exactly what to eat and when, so you never stare into the fridge wondering what’s for dinner.
Comprehensive Grocery List
Value $50
Buy exactly what you need each week — no waste, no guessing. Includes a Bulk Shopping Sheet, a “Where to Find It in the Store” guide, and an in-depth Swap Guide for anything you can’t find or don’t love.
21-Day Cleanse PRep Guide
Value $50
Know what to prep and how much, every week. Make-ahead smoothies, snacks, and meals so a busy week never knocks you off track. (Spoiler: grads say the prep guide is the single biggest reason they succeed.)
Lifetime Updates
Value $150
Your seasonal cleanse comes with lifetime digital access. Every time we refresh that season’s guide, the updated version lands in your inbox — free, forever.
Join the live round, get $348 in bonuses — free
These only come with the live Summer Cleanse (July 13–Aug 2). Join self-paced later and you’ll miss them.
Live cleanse support with Jen
$249 value
This is the difference between starting a cleanse and finishing one. A live kickoff workshop plus weekly check-ins where I answer your questions, troubleshoot the hard days, and keep you moving. You’re not doing this alone.
Private cleanse community
$99 value
Cleansing next to thousands of rawkstars hits different. Swap recipe wins, ask your “is this normal?” questions, and get cheered on by women doing the exact same thing on the exact same days. The accountability alone is worth it.
Total bonus value
$348— yours free
doors close July 10
Why This 21-Day Cleanse Is Different
Walk into the cleanse aisle and you’ll find $400+ boxes of powders, capsules, and shakes that promise the world. Here’s the problem: when the box runs out, so do your results — and your only option is to buy another one. My cleanse works the opposite way.
- No powders. No supplements. No subscription. Instead of a box of shakes, I hand you a weekly grocery list of real fruits, vegetables, nuts, whole grains, and seeds — the actual food that does your body good. It’s 100% plant-based and designed to give your system a break from caffeine, sugar, and processed junk while you load up on satisfying, nutrient-rich meals.
- You learn to cook — that’s the whole point. A box of powder teaches you nothing. Three weeks in my kitchen teaches you how to feed yourself for the rest of your life. Think of it as a crash course in plant-based cooking, with me right there with you.
- It costs a fraction of the powder cleanses — and you’re buying groceries you’d be buying anyway, not a one-time box you’ll have to replace. That’s the difference between three weeks that fade and a change that finally sticks.
Seasonal Ingredients for Year-Round Cleansing
Four seasons, four cleanses. Each season I open enrollment for a 21-Day Cleanse built around that season’s freshest ingredients — spring renewal, summer glow, fall reset, winter recharge. Do one, or collect all four. Check the dates below to see which you’ll unlock.
March 1-May 31
June 1-Aug 30
Sept 1-Nov 30
Dec 1-Feb 28
Message from the Cleanse Creator
Hi! I’m Jen Hansard, creator of Simple Green Smoothies and best-selling cookbook author.
If you made it this far, you’re probably on the fence — I was too, the first time. 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. I’d never felt better. Less bloated. Sleeping like a rock. Energy through the roof. And I knew my body was finally getting what it needed — I was eating the rainbow and loving it.
Here’s what I actually want you to know
The benefits I hear about most aren’t the ones you’d expect. Sure, some women lose weight — that happens, and it’s a nice bonus. But what lights me up are the messages about sleeping through the night for the first time in years, skin that’s glowing again, cravings that finally went quiet, a gut that stopped feeling like a war zone, and a clearer, steadier head.
I’ll show you how to use fruits, veggies, herbs, nuts, and seeds to whip together plant-based smoothies, snacks, and meals — and how to actually cook, not just survive on a shake. We’ll sip warm lemon water with a little cayenne to wake up the digestive system, and we’ll eat real food all day long. This is not a juice fast and it’s definitely not a box of powders. By the end, you’ll have real confidence in your kitchen and the skills to keep this going on your own.
This is the part that matters most: it lasts
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. Because you learn to cook real food, you walk away with skills that don’t run out when the box is empty. That’s how you hold onto your results long after day 21.
A cleanse that fuels your real life
I’ve felt what plant-based eating does in my own life. At 43, I have more energy, strength, and stamina than I did in my 20s and 30s. I run across the Grand Canyon, run hut-to-hut across the Alps, train for marathons, and chase big adventures with the people I love — and it all starts with how I fuel my body. Everything else is a ripple effect.
It doesn’t matter if you’re 30 or 70. Nothing is more frustrating than feeling stuck in a body that’s holding you back from the life you actually want to live.
And if you’re nervous about the food? Remember — this is literally what I do. I’m a best-selling cookbook author. I make plant-based food that’s so good you forget it’s “healthy.” Because healthy should be tasty.
✌️❤️🌿
Jen Hansard
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.
More 21-Day Cleanse Success Stories
Since 2015, I’ve walked tens of thousands of women through this cleanse — and 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.
Are you ready to be next?
I decided to partake in this cleanse to reset my body from much hormonal weight gain; more specifically bloating. I’m training for a cycling event in July. I’ve lost 6 lbs and looking forward to losing more.
Glenda
I learned how to plan and prep, cook healthy fantastic recipes and enjoy feeling more balanced and focused. The weekly checkins helped me meet like minded people and I enjoyed listening to their journeys. This program has changed my lifestyle- no more junk food!
Beth M.
I am 69, and I can honestly say, I wish I had known about this in my 40’s. Adopting this lifestyle would have saved years of misery and expense due to medical issues.
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!
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. I’ve been changed for the better.
I got my body off sugar, coffee, and bread. Best part is, I didn’t feel deprived. I was eating real food with some of the most delicious flavors I’ve had! I received so many compliments on my glowing skin, too.
Kavli K.
I was never hungry and the meals were ALL delicious! I slept so well. The aches are gone. I can’t remember the last time my digestive system was this calm. I love how I feel and plan to make this my lifestyle.
I had no idea plant-based eating could be so delicious! I just started half marathon training and feel like I have an abundance of energy, woohoo!
I was a little bit nervous about the time to prep for the meals. Turns out quicker than cooking over the stove and oven. Had most of the ingredients already around in the fridge/house. Instead of the stove used blender.
Sleep is better without caffeine. I may consider giving up coffee altogether thanks to the alternative beverages. Sometimes I think I simply enjoy holding a warm mug ritual.
My Word of 2026 is Cleanse. I want to cleanse my home, my phone, my mind, my body…one of my goals was to do at least one of Jen’s seasonal cleanses. I am so glad I did this Winter Cleanse. I feel great. I lost 7 pounds, experienced no bloating and gained energy. The recipes were so good. The prep directions were great. It really helped to have a few recipes made ahead of time. I will keep these recipes in my meal rotation going forward. I can’t recommend this Cleanse enough. It rawks!!
Thank you, Jen!
The first week was the hardest with headaches/migraines everyday. The second & third weeks were magical for me and so eye opening. I know Jen said we’d sleep better, our skin would glow, we’d have more energy, yada yada yada; but honestly, I didn’t think it could happen this quick (in 3-weeks time). I thought, “sure in a month or two, I might experience these benefits!” But, starting in week 2, I was sleeping all night, my skin was changing, my focus and clarity were sharper, late night cravings for ice cream were gone, and the energy was not only felt or noticed by me, but my husband noticed. I’m sold! Jen knows what she’s doing and the recipes are amazing! There are recipes I would never have thought to try or put together the ingredients she choose. Who knew walnut could be turned into ‘taco meat’, lo! That was a new and scary recipe I tried and absolutely LOVE it! I have learned so much and my taste buds have been pleasantly surprised and super happy, lol! My family is benefiting from everything I’m learning as well. I also have lost 7+ pounds over the past 3 weeks. It’s not a ton of weight, but a great start and I’ll take it and continue forward. This is such a fantastic program. So thankful I’ve decided to join. See you on the inside of Rawk the Year! 😉
The fall cleanse experience was amazing! I thought it was going to be tough and was a bit skeptical, but I was proven wrong. The smoothies, meals and snacks were easy to prepare and switch around if needed. The grocery lists made it easy to shop. Everything was so full of flavor and left my hunger satisfied ( no more late night cravings or snacking) I lost 10 lbs and got some energy back.
