7-Day Cold Press Juice Plan for Fat Loss, Hydration & Digestion

A Yoga Teacher’s Gentle Guide to Supporting Your Wellness Goals

If you’re moving through a season of transformation—wanting to feel lighter, clearer, and more energized—this 7-Day Cold Press Juice Plan for Fat Loss, Hydration, and Digestion is a nourishing place to begin. As your teacher, I want to gently remind you: this is not a juice cleanse. You are not depriving your body. You are supporting it with intention.

This is a cold press juice–supported wellness plan, designed to preserve enzymes, minerals, and antioxidants through slow, gentle extraction. Cold press juicing works in harmony with the body, enhancing hydration, supporting digestion, and encouraging fat loss—while you continue eating balanced meals and fueling yourself with care. Think of each juice as a liquid ally, quietly supporting your wellness journey.

You may enjoy each cold press juice:

• In the morning (before or alongside breakfast)

• As a gentle afternoon energy boost

• Or post-workout to replenish nutrients and hydration

Each recipe is thoughtfully crafted for a cold press juicer, supporting fat loss without spiking blood sugar, so your energy remains calm, steady, and sustainable throughout the day. You can also download the printable 7-Day Cold Press Juice Recipe Guide seen at the end of this post, to have all of these recipes, instructions, and the full shopping list in one calm, easy-to-use place.

Why Cold Press Juice With Your Meals Instead of Replacing Them?

From a yogic and metabolic perspective, extreme restriction creates stress in the body. Stress tightens the nervous system, slows digestion, disrupts hormones, and can stall fat loss. This plan works with your body—not against it.

By adding cold press juices instead of eliminating meals, you gently encourage:

• Improved digestion and gut support

• Reduced bloating and water retention

• Deep, cellular hydration

• Natural appetite regulation

• Steady energy for yoga, movement, and daily life

Cold press juicing allows nutrients to be absorbed with ease, creating nourishment without overwhelm.

Now, let’s begin this 7-day cold press juicing ritual. You may repeat this plan weekly throughout your wellness journey, allowing consistency—not perfection—to guide your results.

7-Day Cold Press Juice Plan for Fat Loss, Hydration & Digestion

Cold press juicers work best when ingredients are prepped into manageable pieces and fed slowly to avoid clogging. Each recipe below includes exact steps tailored for cold press juicing — yogi-friendly, simple, and easy to follow.

Day 1 — Green Glow Juice

Benefits: Metabolism support, bloat reduction, hydration

Best Time: Morning or early afternoon

Ingredients

• 1 cucumber

• 2 stalks celery

• 1 handful spinach

• ½ green apple

• ½ lemon (peeled)

• 1” fresh ginger

Cold Press Juicer Instructions

1. Wash all produce thoroughly.

2. Cut cucumber, celery, apple, lemon, and ginger into thin strips or small chunks (cold press juicers prefer narrow pieces).

3. Start with cucumber and celery to create moisture in the juicer.

4. Add spinach slowly (leafy greens juice best when sandwiched between firmer produce).

5. Add apple, ginger, and lastly lemon.

6. Stir the juice before serving.

Day 2 — Citrus Detox Juice

Benefits: Liver support, immunity, steady energy

Best Time: Morning (empty stomach is okay)

Ingredients

• 1 orange (peeled)

• 1 grapefruit (peeled)

• 1 lemon (peeled)

• ½ tsp turmeric

• Optional: pinch cayenne

Cold Press Juicer Instructions

1. Peel orange, grapefruit, and lemon completely (pith is fine).

2. Cut into wedges so they fit in the juicer chute.

3. Juice citrus pieces slowly, alternating varieties for smoother flow.

4. Stir in turmeric and cayenne after juicing.

5. Serve immediately for maximum enzyme benefit.

Day 3 — Sweet Green Balance

Benefits: Minerals, hydration, craving reduction

Best Time: Afternoon

Ingredients

• 1 pear

• 1 cup kale

• 1 cucumber

• ½ lime (peeled)

• 1 handful mint

Cold Press Juicer Instructions

1. Cut the pear and cucumber into narrow slices.

2. Remove tough stems from kale and roll leaves tightly.

3. Feed cucumber slices first to lubricate the juicer.

4. Add kale leaves slowly, alternating with pear slices to prevent clogging.

5. Add lime and mint last.

6. Stir and serve chilled.

Day 4 — Carrot Radiance Juice

Benefits: Gut health, glowing skin, stable blood sugar

Best Time: Afternoon or before dinner

Ingredients

• 3 carrots

• 1 apple

• ½” ginger

• ½ lemon (peeled)

Cold Press Juicer Instructions

1. Scrub carrots and cut into long, narrow strips.

2. Slice apple and ginger into thin pieces.

3. Juice carrots first — cold press juicers extract beautifully from hard vegetables.

4. Add apple slices next, then ginger.

5. Finish with lemon to “clean” the juicer and brighten flavor.

6. Enjoy immediately or refrigerate for up to 48 hours in an airtight jar.

Day 5 — Pineapple Digestive Juice

Benefits: Digestion, inflammation support, belly comfort

Best Time: Morning or post-workout

Ingredients

• 1 cup pineapple (peeled & cored)

• 1 cucumber

• 2 stalks celery

• ½ lemon (peeled)

• 1” ginger

Cold Press Juicer Instructions

1. Cut pineapple into small, uniform chunks.

2. Slice cucumber, celery, ginger, and lemon into narrow strips.

3. Juice cucumber and celery first for hydration.

4. Add pineapple chunks slowly so the juicer stays smooth.

5. Add ginger and lemon last.

6. Stir gently before drinking.

Day 6 — Beet Beauty & Circulation Juice

Benefits: Circulation, stamina, heart health

Best Time: Afternoon

Ingredients

• 1 small beet (peeled if not organic)

• 2 carrots

• 1 apple

• ½ lemon (peeled)

Cold Press Juicer Instructions

1. Slice beet and carrots into thin sticks (cold press juicers prefer smaller pieces to prevent pressure buildup).

2. Slice apple into wedges.

3. Juice beet and carrots first — they create a rich, grounding base.

4. Add apple slices to soften the flavor.

5. Finish with lemon to cleanse the juicer.

6. Sip slowly for best absorption.

Day 7 — Aloe + Green Hydration Juice

Benefits: Gut healing, hydration, soothing digestion

Best Time: Evening or post-sauna

Ingredients

• 1 cup unsweetened aloe vera juice

• 1 cup coconut water or filtered water

• ½ cucumber

• ½ lime (peeled)

• Mint to taste

Cold Press Juicer Instructions

1. Slice cucumber and lime into small pieces.

2. Feed cucumber through the juicer first.

3. Add lime and mint leaves.

4. Pour the aloe vera juice and coconut water into the finished juice, not through the juicer.

5. Stir gently. No filtering needed.

How to Use This Plan for Best Results

To gently support fat loss and digestion:

• Continue eating balanced meals with protein, fiber, and healthy fats

• Drink at least 64–80 oz of water daily

• Pair this plan with daily movement (walking, yoga, strength training)

• Aim for 7–9 hours of sleep to regulate hormones and cravings

You may repeat this 7-day cycle throughout your wellness plan for consistent hydration and fat-burning support.

7-Day Juice Plan Shopping List

Everything You’ll Need for the Full Week

To make your week feel calm and organized, gather your ingredients ahead of time. This list includes everything needed for all 7 juice recipes. Buying once at the start of the week makes consistency effortless.

Produce

• 3 cucumbers

• 1 bunch celery (for 6–8 stalks)

• 1 bag fresh spinach

• 1 bunch kale

• 1 bunch fresh mint

• 4–5 apples

• 1–2 pears

• 4–5 carrots

• 1 small fresh beet

• 1 pineapple (or 2 cups pre-cut)

• 2–3 lemons

• 2 limes

• 1 orange

• 1 grapefruit

Fresh Roots & Extras

• 1 large knob fresh ginger

• Fresh turmeric root or ground turmeric

Liquids

• 1 bottle unsweetened aloe vera juice

• Coconut water (1–2 bottles, optional)

• Filtered water

Pantry (Optional but Helpful)

• Cayenne pepper (for metabolism boost)

Gentle Prep Tips:

• Wash and prep all produce on Day 1 to save time.

• Store cut vegetables in airtight glass containers.

• Ginger can be peeled and frozen in advance.

• If mornings are busy, pre-portion ingredients into daily juice bags in the fridge.

Preparation creates peace. When your ingredients are ready, your body is more likely to stay consistent.

A Gentle Reminder from Your Teacher

Cold press juicing preserves enzymes, minerals, and antioxidants — making every sip more nourishing.

Fat loss is not about punishment. It’s about creating safety and balance within the body so it can release what it no longer needs. Each sip of these juices is an act of self-respect. Let this be a ritual, not a rule.

Move slowly. Breathe deeply. Nourish often. You don’t need to be perfect — only present. Namaste!

Take This Practice With You

If this 7-day juice plan resonated with you, I invite you to take it one step further by downloading The 7-Day Cold Press Juice Recipe Guide. This printable guide brings all of the recipes together in one calm, easy-to-use place, complete with cold press juicer instructions, best times to enjoy each juice, and a simple weekly shopping list to support consistency without overwhelm.

Having the guide on hand allows you to move through the week with ease—no scrolling, no guessing, just gentle nourishment you can return to whenever your body needs extra hydration, digestive support, or a moment of care. Let it become part of your daily rhythm, a small ritual that supports your wellness journey beyond this post.

✨ Download your copy and begin sipping with intention.