Just finished your juice cleanse? Nice work!
But now comes the tricky part. What you eat next can either support your results or undo them fast.
This guide breaks down exactly what to eat after a juice cleanse, how to reintroduce food without bloating or fatigue, and how to stay energised.
We’ll keep it simple, healthy, and actually doable. Plus, we’ll show you how EXALT’s protein smoothies can make the transition effortless.
Days 1–2: Ease In With Simple Foods
You’ve just finished a few days on liquid meals, so your body isn’t ready for anything heavy just yet. Now’s the time to take it slow. Overloading your plate too soon can leave you feeling tired or bloated.
For these first couple of days, focus on soft textures, small portions, and foods that are easy to handle.
Stick to options like:
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Mashed sweet potato
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Blended berries or ripe banana
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Cooked apple or stewed pear
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Light veggie broth (low salt)
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Unsweetened applesauce
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Smoothies with minimal ingredients
The goal is to wake up your appetite without shocking your system. Keep things basic and nourishing.
Days 3–4: Reintroduce Fibre Slowly
Now you can add more solid options, but still keep meals light and warm. This isn’t the time for large portions or anything fried.
Focus on soft vegetables and mild flavours that fill you up without being too rich.
Try including:
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Steamed carrots, courgettes, or squash
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A small bowl of porridge with sliced banana
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Brown rice or quinoa with soft veg
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Soft scrambled eggs with spinach
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Roasted parsnips or beetroot
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Smooth nut butter on oatcakes
Chew slowly and listen to how your body responds. This helps you feel full without overeating.
Day 5 Onwards: Build Up With Balanced Plates
By now, you can return to full meals without feeling heavy or bloated. Use this phase to support your energy, focus, and recovery.
Choose ingredients that give you steady energy and leave you satisfied. No fancy prep needed.
Fill your plate with:
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Lentils, chickpeas, black beans
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Sautéed mushrooms, spinach, or broccoli
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Roasted sweet or baby potatoes
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Overnight oats topped with nuts and seeds
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Big salads dressed in lemon juice and olive oil
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Small handfuls of almonds, cashews, or sunflower seeds
This is also a great time to bring in protein smoothies from EXALT. They offer complete nutrition without added junk and are easy to grab when you don’t feel like cooking.
What to Avoid in the First Week After Your Cleanse
You might be tempted to reach for comfort food now that the hard part is over.
But some foods can undo your progress or leave you feeling worse than before. Your body is still adjusting, so certain ingredients can cause discomfort, cravings, or fatigue.
Skip anything that’s overly rich, sugary, or difficult to break down.
Avoid these foods:
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Fried foods like chips, battered fish, or deep-fried snacks
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Takeaway meals with creamy sauces or lots of added salt
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Fizzy drinks, flavoured waters, or anything sweetened
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Caffeinated drinks like coffee, energy drinks, or strong tea
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Alcohol in any form
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White bread, cakes, biscuits, or pastries
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Ready meals or packaged snacks
You don’t need to avoid these forever. But waiting a few more days can help you feel better and make healthier food choices easier.
Support Your Recovery With the Right EXALT Plan
You’ve already done the hard part. Now it’s about building steady habits.
Focus on food made from fresh ingredients. Cook when you can, keep it balanced, and notice how your body responds after eating.
Stay active in small ways. Even a short walk each day can help with energy and focus. And don’t forget to drink water. Keep a bottle nearby and sip throughout the day.
If you're planning another reset, EXALT offers flexible plans to match what you need. Whether you're looking for a light refresh or a deeper clean, you can try:
If you need something fast and nourishing, EXALT’s protein smoothies make it easy. No prep. Just open, drink, and carry on with your day.
