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3 Day Carrot Diet – Kickstart Your Weight Loss

3 Carrot Diet Plan

Have you heard about the 3 day carrot diet? Let me tell you, this fantastic and budget-friendly cleanse is a great way to jumpstart your weight loss goals and get on track for a healthier lifestyle.

The core of this diet is feasting on the beneficial properties of carrots – they’re low calorie, provide fiber that fills you up, and don’t spike your blood sugar like other “fast carbs.” By eating just nutrient-dense carrots for 3 days straight, the diet claims you can hit the reset button on your tastebuds and eating habits.

As exercise expert Tyler Spraul at exercise.com points out, carrots provide a stellar dose of vitamin A, antioxidants, minerals, and fiber – which is a major plus for weight loss. All those nutrients make carrots the perfect food to flood your body with over just 3 days.

The 3 day carrot diet is exactly what you need if you’re looking to shed pounds and transition to better habits in a healthy, effective way. The short time frame also makes it more achievable than longer diets. This tasty cleanse works for both women and men seeking weight loss.

So if you’re eager to lose weight the natural way, give the 3 day carrot diet a shot!


3 Day Carrot Diet – How It Works

So how does the 3 day carrot diet actually help with weight loss? Well, when it comes to weight loss, and health in general, carrots are quite the multi-tasker. 

Nutritional wise, carrots are very high in vitamin A from beta-carotene. They also provide a good dose of vitamin K, fiber, potassium and antioxidants.

While that’s all well and good, I’m sure you want to know how carrots can get the bathroom scales tipping in the right direction. 

carrot diet plan

Here are some of the key ways carrots can help with weight loss:

  • Low Calories – Carrots are low in calories, with only 41 calories per 100g. This means you can eat a large portion to help fill you up without consuming too many calories.
  • Fiber – The fiber in carrots (about 3g per medium carrot) helps increase feelings of fullness and satiety. Fiber also promotes digestion and gut health.
  • Low Glycemic Index – Carrots have a low glycemic index, meaning they do not spike blood sugar levels. This results in more stable energy and blood sugar, which is beneficial for weight loss.
  • Chewing Time – Raw carrots require a lot of chewing. This slows down eating and gives your brain more time to register feelings of fullness.
  • Nutrient Density – Carrots provide a powerhouse of vitamins, minerals and antioxidants beneficial for health and metabolism.
  • Water Content – The high water content in carrots helps keep you hydrated and satisfied.
  • Vitamin A – Carrots are rich in beta-carotene, which the body converts into vitamin A. This powerful antioxidant stimulates metabolism, which can help the body burn fat more efficiently.
  • Fat Cell Health – Vitamin A plays an important role in the proper function and growth of fat cells. It ensures fat cells are responding properly to signals related to fat burning and storage.
  • Thyroid health – Vitamin A helps regulate thyroid hormones. The thyroid controls the metabolism, so optimal thyroid activity supports weight management.

Interesting side note, the vitamin A in carrots (called retinoids) has the potential to influence the formation of new fat cells, fat storage, and the development of obesity. Studies have also discovered that vitamin A may help reduce abdominal obesity or belly fat, which is linked to a number of health risks.



How The 3 Day Carrot Diet Meal Plan

Now that you’ve discovered the numerous benefits of carrots, let’s look at the 3 day diet meal plan. The key is to include carrots in each meal of the day, making them a staple in your diet.

The basic idea behind this diet is to substitute carrots for unhealthy foods on your plate. Carrots are low in carbs and can help you feel fuller for longer periods of time, making great to fill up on.

In other words, you’ll be replacing unhealthy foods with carrots, which will help you reach your weight loss goals. Sodas and processed meat should be avoided, along with any baked goods while on the carrot diet.


3 Day Carrot Diet: Day 1

Here is a sample meal plan for a 3 day carrot diet.

Breakfast: Orange Carrot Smoothie

3 day carrot diet weight


  • 2 medium carrots, peeled and chopped
  • 1 orange, peeled and segmented
  • 1 cup unsweetened almond milk
  • 1 tbsp almond butter
  • 1 tsp honey
  • 1/2 tsp cinnamon
  • 1/2 tsp vanilla extract
  • Ice cubes


  1. Add the chopped carrots and orange segments to a high-powered blender.
  2. Pour in the almond milk, almond butter, honey, cinnamon and vanilla.
  3. Blend on high until completely smooth.
  4. Add several ice cubes and blend again until thick and icy cold.
  5. Pour into a glass and top with an additional dash of cinnamon if desired.

This smoothie provides a servings of vegetables thanks to the carrots. The almond butter adds protein and healthy fats, while the orange provides vitamin C. It makes for a refreshing, nutritious blended drink! Adjust the ingredient amounts to taste. Enjoy this carrot smoothie as a meal replacement or snack.

Lunch: Carrot and Avocado Salad

3 day carrot diet plan


  • 2 large carrots (grated)
  • 1 ripe avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh cilantro (coriander)
  • 1/4 cup sliced onions
  • 1/4 cup crumbled feta cheese (optional, for added tanginess)
  • 2 tablespoons toasted sunflower seeds or pumpkin seeds
  • Juice of 1 lime
  • 2 tablespoons extra-virgin olive oil
  • Salt and pepper to taste


  1. In a large mixing bowl, combine your grated carrots, diced avocado, halved cherry tomatoes, chopped cilantro, and onions.
  2. If you’re adding feta cheese, gently mix it into the salad for some extra zing.
  3. In a separate small bowl, whisk together the lime juice, extra-virgin olive oil, salt, and pepper to create the dressing.
  4. Drizzle the dressing over the salad and toss everything together until all the ingredients are well-coated.
  5. Sprinkle the toasted sunflower seeds or pumpkin seeds on top for a delightful crunch.
  6. Let the salad sit for a few minutes to allow the flavors to meld and the dressing to soak in.
  7. Serve your vibrant Carrot and Avocado Salad as a refreshing and healthy lunch option. It’s perfect on its own or alongside some whole-grain bread or quinoa.

This carrot-focused lunch is not only colorful and delicious but also packed with nutrients from the carrots and avocados.

Dinner: Carrot and Chickpea Stir-Fry

3 day carrot dietary


  • 2 cups of sliced carrots 
  • 1 can (15 oz) of chickpeas (drained and rinsed)
  • 1 red bell pepper, thinly sliced
  • 1 yellow bell pepper, thinly sliced
  • 1 cup of broccoli florets
  • 2 cloves of garlic, minced
  • 1 tablespoon of grated ginger
  • 3 tablespoons of soy sauce (or tamari for a gluten-free option)
  • 2 tablespoons of sesame oil (or olive oil)
  • 2 tablespoons of honey (or maple syrup for a vegan option)
  • 2 tablespoons of rice vinegar
  • 1 tablespoon of cornstarch
  • 1/4 cup of water
  • Optional toppings: sesame seeds, sliced green onions


  1. Whisk together the soy sauce, sesame oil, honey (or maple syrup), and rice vinegar in a bowl to make the sauce.
  2. In a separate small bowl, mix the cornstarch with water to create a slurry.
  3. Heat a large skillet over medium-high heat. Add a splash of oil and sauté the minced garlic and grated ginger until fragrant.
  4. Toss in the sliced carrots and broccoli florets. Stir-fry for a few minutes until they start to soften but remain crisp.
  5. Add the sliced bell peppers and continue stir-frying for another couple of minutes until they’re slightly tender.
  6. Incorporate the chickpeas into the mix and pour the prepared sauce over the vegetables and chickpeas. Stir everything together, making sure the sauce coats all the ingredients.
  7. Pour the cornstarch slurry into the skillet, stirring continuously until the sauce thickens and glazes the veggies and chickpeas evenly.
  8. Remove the stir-fry from heat and let it sit for a minute to allow the flavors to meld.

Serve your delightful Carrot and Chickpea Stir-Fry over a bed of cooked brown rice or quinoa.



Day 2 Of The Diet

Breakfast: Carrot Smoothie Bowl

3 Day Carrot Diet - Kickstart Your Weight Loss


  • 1 large carrot, peeled and chopped
  • 1 ripe banana, peeled and sliced
  • 1/2 cup unsweetened almond milk (or any milk of your choice)
  • 1/4 cup rolled oats
  • 1 tablespoon almond butter (or any nut butter you prefer)
  • 1/2 teaspoon ground cinnamon
  • A pinch of ground nutmeg 
  • A pinch of ground ginger
  • Optional toppings: chopped nuts, blueberries and a drizzle of honey


  1. In a blender, combine the chopped carrot, sliced banana, almond milk, rolled oats, almond butter, ground cinnamon, ground nutmeg, and ground ginger.
  2. Blend everything until you get a smooth and creamy consistency.
  3. Pour the smoothie mixture into a bowl.

Top your Carrot Smoothie Bowl with pumpkin seeds, blueberries, and a drizzle of honey for added texture and sweetness.

Lunch: Spicy Carrot Falafels 

3 Day Carrot Diet - Kickstart Your Weight Loss


For the falafel:

  • 2 x 400 g chickpeas, drained
  • Salt and freshly ground black pepper
  • 1 tbsp. cumin seeds 
  • 1 tbsp. coriander seeds 
  • 1½ tsp. yeast 
  • 1 tbsp. white flour
  • 100 g carrots, finely grated
  • 1 finely chopped red pepper
  • 1 tbsp. chopped cilantro 
  • 1 crushed garlic clove
  • 2 tbsp. chopped parsley
  • 1 lemon zest
  • Vegetable oil, for frying
  • Sesame seeds , to garnish

For the yogurt sauce:

  • 100ml Greek yogurt
  • 1 tbsp. at s. cilantro
  • 1 tbsp. at s. chopped mint 
  • 1 lime juice
  • 1 tbsp. at s. of tahini

To serve :
Grilled pitta breads (optional)


  1. First things first, let’s get those fantastic falafels started! Grab a pan and toast those cumin seeds and coriander seeds for a quick 1-2 minutes. Then, take them off the heat and crush them up using a pestle and mortar.
  2. Next up, gather all the falafel ingredients and toss ’em into a food processor, along with those fragrant toasted seeds. Give it a good mix until everything’s smooth.
  3. Once your falafel dough is all nice and even, roll it into some awesome little balls and place ’em on a dish.
  4. Time to sizzle! Heat up some veggie oil in a frying pan and fry the falafels for about 1-2 minutes on each side.
  5. When they’re done frying, take ’em out and let ’em drain on some paper towels. Sprinkle a few sesame seeds on top for a touch of extra yum!
  6. Now, for that yogurt sauce. Pop some Greek yogurt, cilantro, mint, lemon, and tahini in the food processor, and give it a whirl until it’s smooth.
  7. Serve these mouthwatering falafels with some grilled pitta bread and that scrumptious yogurt vinaigrette. 

Dinner: Creamy (And Satisfying) Carrot Soup

3 Day Carrot Diet - Kickstart Your Weight Loss


  • 1 tbsp olive oil
  • 1 onion, diced
  • 3 cloves garlic, minced
  • 1 lb carrots, peeled and sliced
  • 4 cups vegetable or chicken broth
  • 1 tbsp fresh thyme
  • 1 bay leaf
  • 1 cup milk or cream
  • Salt and pepper to taste


  1. Heat the olive oil in a large pot over medium heat. Add the onion and sauté for 5 minutes until translucent.
  2. Add the garlic and carrots and cook for 3-4 minutes, stirring frequently.
  3. Pour in the broth and add the thyme and bay leaf. Bring to a boil.
  4. Reduce heat and simmer for 25-30 minutes, until carrots are very tender.
  5. Remove bay leaf. Use an immersion blender to puree the soup right in the pot until very smooth.
  6. Stir in the milk or cream. Season with salt and pepper.
  7. Serve warm, garnished with croutons, parsley, or a swirl of yogurt if desired.

This easy carrot soup is comforting and packed with vitamin A. The cream or milk adds richness while keeping it vegan if preferred.

Makes 4-6 servings. Can be made ahead and reheated. Adjust broth for thicker or thinner soup.


Day 3: Last Day Of The 3 Day Carrot Diet

Breakfast: Carrot Omelette 

3 Day Carrot Diet - Kickstart Your Weight Loss


  • 2 cups grated carrots
  • 1/2 cup grated zucchini (optional, for added moisture and flavor)
  • 1/2 cup finely chopped onion
  • 3 large eggs
  • 1/4 cup all-purpose flour (you can use chickpea flour for a gluten-free option)
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon paprika
  • Salt and pepper to taste
  • 2 tablespoons olive oil for cooking

Optional add-ins:

  1. Finely chopped bell peppers
  2. Fresh herbs like parsley or cilantro
  3. Grated cheese (cheddar, feta, or your favorite cheese)

Feel free to customize your Carrot Tortilla with any additional ingredients that suit your taste and preference!

With these simple and wholesome ingredients, you can whip up a delicious Carrot Tortilla that’s perfect for a hearty and flavorful breakfast.

Lunch: Carrot and Quinoa Salad

3 Day Carrot Diet - Kickstart Your Weight Loss


  • 1 cup quinoa, rinsed
  • 1 pound carrots, peeled and grated
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup fresh mint, chopped
  • 1/3 cup olive oil
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 1 tsp honey
  • 1/4 tsp salt
  • 1/4 tsp pepper


  1. Cook the quinoa according to package directions. Let cool completely.
  2. Grate the carrots and add to a large bowl along with the quinoa, parsley, mint, olive oil, lemon juice, garlic, honey, salt and pepper.
  3. Toss well to combine.
  4. Refrigerate for at least 30 minutes before serving to allow flavors to blend.
  5. Adjust seasoning if needed.
  6. Serve chilled or at room temperature. Can be stored refrigerated in an airtight container for 2-3 days.

Enjoy this fresh, flavorful salad as a light meal or a side dish. The combination of protein-rich quinoa, carrots, herbs, and lemon dressing makes it hearty and satisfying.

Dinner: Sweet Potato and Carrot Mash with Mushrooms and Asparagus

3 Day Carrot Diet - Kickstart Your Weight Loss


  • 2 medium sweet potatoes, peeled and cubed (around 1-inch)
  • 3 large carrots, peeled and cut 
  • 8 oz cremini mushrooms, sliced
  • 1 lb asparagus, tough ends trimmed, cut into 1-inch pieces
  • 3 tbsp olive oil
  • 3 garlic cloves, minced
  • 1/4 cup vegetable broth
  • 2 tbsp butter
  • Salt and pepper to taste


  1. Preheat oven to 400°F. On a baking sheet, toss the sweet potatoes, carrots, mushrooms and asparagus with 2 tbsp olive oil.
  2. Spread in a single layer and roast for 25-30 minutes, until vegetables are tender.
    In a skillet, heat 1 tbsp olive oil on medium heat. Add the chopped garlic, heating for 1 minute until fragrant.
  3. Transfer roasted vegetables to a food processor. Add garlic and any juices from the roasting pan.
    Pulse to break down vegetables into a chunky mash.
  4. Slowly add broth while processing until desired consistency is reached.
  5. Transfer mash to a bowl and stir in butter. Season with salt and pepper.
  6. Serve warm, garnished with extra asparagus and mushrooms if desired.

This earthy mash pairs nicely with chicken or fish. The sweet potatoes and carrots create a creamy base while the mushrooms and asparagus add nice texture. Let me know if you need any substitutes or want to adjust the seasonings. Enjoy!

In Summary

There you have it, the 3 day carrot diet is now complete. As you can see, it is a low-calorie diet that can help you lose weight quickly, especially when combined with exercise to support fat loss.

If you’re a carrot lover like myself, this should be a breeze. However, it’s worth mentioning that is a short-term diet/detox only. Use this to get back on track, or simply to shift some stubborn pounds. 


  • Dee King

    Dee King knows that the journey to wellness often begins within. After overcoming her own weight issues, Dee became a fitness and nutrition specialist to help others discover what works for them. She believes wellness is about finding harmony and self-compassion, not perfection. In her writing and workouts, Dee provides inspiration to stay strong, especially when you want to give up.

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  1. 3 stars
    Love carrots so a carrot diet is right up my alley. Have you ever considered publishing an ebook on this?

  2. 3 stars
    Love carrots so a carrot diet is right up my alley. Have you ever considered publishing an ebook on this?

    1. Hello fellow carrot lover. No, I have not but I am more than willing to expand on this in future posts

  3. 4 stars
    I’d like to find out more? I’d want to find out some additional information.

  4. 4 stars
    I’d like to find out more? I’d want to find out some additional information.

    1. Feel free to ask me anything. Hopefully the 3 day carrot diet plan should help guide you through this short detox.

  5. 4 stars
    It’s funny how you stumble on things. Is it the fiber that makes the carrot diet effective? How much carrots should I eat per day if I continue to eat normal meals, or should I replace a meal with carrot salad?


    Oh btw here’s my webpage :: https://hcg-injections.com/

    1. Glad that you found us! Yes, fiber is one of the main things that makes the carrot diet so effective, but also Vitamin A. It’s the high levels of vitamin A in carrots that actually helps with metabolism and managing fat cells. As for the amount, 2 cups of carrots (or the equivalent) per day is fine. The diet above has about that in the daily recipes.

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