Meal Plan Recipes & Shopping List

Meal Plan Recipes & Shopping list

5 DAYS JUICE FAST 5 Day Juice Fast

Note: Optional suggestions from the Bonus Juices and Smoothies Booklet and their ingredients are not included in the shopping list. If you wish to make one or two recipes from the bonus recipe booklet please add the ingredients to your shopping list. We have provided some extra blank lines on the shopping list for you to do so.

ALL DAY JUICE FEASTING!

Hint: Soak your almonds first thing in Oil Pulling 1 cup of Jamu the morning for the Almond Milk Soother drink for tonight! :) Lemon and Hot Water Liver The Goddess Juice Stimulator Tea

Day 1 Soul Loving Soup 1 cup coco-biotic 1 cup of Almond Milk Soother Green Dream Smoothie Detox Supplement Do It Detox Juice

Doctor Yes Juice

Oil Pulling Do It Detox Juice Soul Loving Soup

Lemon and Hot Water Liver Doctor Yes Juice 1 cup of Almond Milk Soother Stimulator Tea 1 cup of Jamu Detox Supplement

Day 2 1 cup coco-biotic The Goddess Juice Green Dream Smoothie

Oil Pulling Do It Detox Juice Soul Loving Soup

Lemon and Hot Water Liver Doctor Yes Juice 1 cup of Almond Milk Soother Stimulator Tea 1 cup of Jamu Detox Supplement

Day 3 1 cup coco-biotic + Epsom Salt Bath The Goddess Juice Green Dream Smoothie

Oil Pulling Do It Detox Juice Coconut Curry Soup

Lemon and Hot Water Liver Doctor Yes Juice 1 cup of Almond Milk Soother Stimulator Tea 1 cup of Jamu Detox Supplement 1 cup coco-biotic + Epsom Salt Bath Day 4 The Goddess Juice Kale Colada Smoothie

Oil Pulling Do It Detox Juice Coconut Curry Soup

Lemon and Hot Water Liver Doctor Yes Juice 1 cup of Almond Milk Soother Stimulator Tea 1 cup of Jamu Detox Supplement

Day 5 1 cup coco-biotic + Epsom Salt Bath The Goddess Juice Kale Colada Smoothie

Coming Off The Fast Day! Apple Juice Vegan Greek Salad Please follow the meals in this order: Melon Madness Break-fast Recipe Steamed Vege Medley with Quinoa. Hint: You can continue to do juices or smoothies in between meals if you choose. Otherwise,

Day 6 plenty of filtered water or herbal teas.

*Note if you are following the Coconut Water Fast please follow Coconut Water Fast Recipes in the Fasting Recipes Booklet.

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Day 1

Oil Pulling Recipe Amanda’s Special Jamu Recipe: Place 1t coconut oil in the mouth and swish around (makes approx 1 litre) for at least 5 minutes. Spit out into a paper towel and dispose of paper towel. Each day work up to more and Use the Jamu recipe as a drink to have more time if possible. Maximum 20 minutes. in-between juices, smoothies and soups.

Ingredients

Lemon & Hot Water Liver Stimulator Drink • 1/4C washed turmeric root, (serves 1) roughly chopped • 3cm ginger root, roughly chopped • 4C filtered water Ingredients • 2T raw honey or coconut nectar • 1C hot filtered water • 1T coconut oil • 1 wedge of lemon • 1t cinnamon • 2T tamarind paste Method • Juice of 3 limes • pinch salt Squeeze lemon wedge into hot water. If the lemon is organic I like to drop the whole wedge in there and leave it in the bottom of the cup while sipping. Method BLEND ALL. Strain through a nut milk bag and adjust Lemon and hot water kick start the liver’s processes to taste. Place in fridge and serve cold. for the day :) Turmeric is highly anti-inflammatory, anti-viral, anti-cancer, anti-bacterial and helps by lowering Coco-biotic (makes approx. 600 ml) activation of carcinogens while increasing detoxifica- tion of those activated. Slows down Phase I & increas- Use the coco-biotic recipe as a drink to have es Phase II process in the liver. in-between juices, smoothies and soups.

Ingredients

• 2C fresh coconut water • 2 pro-biotic capsules (must have lactobacillus acidophilus in it) • 1 x 1 litre glass bottle with lid • Funnel

Method

Place funnel at mouth of glass bottle. Break open 2 pro-biotic capsules and pour into bottle. Pour 2C fresh coconut water in. Seal bottle. Give it a good shake and leave on bench to culture for 48-72 hours. Once cultured, place in fridge. Will keep for months.

Coco-biotic is a great way to introduce good bacteria into the gut. It also has minimal sugar content.

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Green Dream Smoothie Doctor Yes Juice: (makes approx. 1 litre) (makes approx 500ml - 1 litre)

Ingredients This varies depending on whether you use a centrifugal juicer or cold press juicer • 1t spirulina • 1T chia seed Ingredients • 1 pear 1cm piece ginger, roughly chopped • 1 zuchinni • 1cm piece turmeric, • 1 rib celery • roughly chopped • 1/4 avocado 4 ribs celery, roughly chopped • 1 handful baby spinach • 2 handfuls spinach • 1t cinnamon • 2 cucumber, roughly chopped • pinch salt • handful mint • 1T coconut oil • 2 medium zucchini, • 1 young thai coconut, • roughly chopped • flesh and water OR • 3 oranges, peeled, roughly chopped • 500ml filtered water • 1 lime (peeled) • Stevia to sweeten if desired • (approx. 3 drops if using the plain • Optional: 3 drops stevia if needed liquid Stevia) to sweeten

Method Method

Process all in a blender, adjust to taste. Drink. Run all through a juicer and drink immediately.

Do It Detox Juice: The Goddess Juice: (makes approx 500ml - 1 litre) (makes approx 500ml - 1 litre)

This varies depending on whether you use a This varies depending on whether you use a centrifugal juicer or cold press juicer centrifugal juicer or cold press juicer

Ingredients Ingredients

• 2 beetroot, roughly chopped • 1/4 bunch kale, roughly chopped 1/2 small green cabbage, • 1/2 pineapple, roughly chopped • roughly chopped • 1 green apple, roughly chopped • 2 carrot, roughly chopped • handful fresh dill • 1 cucumber, roughly chopped • handful fresh mint • handful coriander • 2 handfuls spinach, • 2 green apples, roughly chopped roughly chopped • 1 lemon (peeled) • 1/2 head small size broccoli, • Optional: 3 drops stevia if needed roughly chopped to sweeten • 1 lime (peeled) • Optional: 3 drops stevia if needed Method to sweeten Run all through a juicer and drink immediately. Method

Run all through a juicer and drink immediately.

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Soul Loving Soup (makes approx 500ml - 750ml)

Ingredients • 1t chia seed • 3 drops stevia • 1 lebanese cucumber chopped • 1t cinnamon • 1/2 onion chopped • 1 red capsicum deseeded chopped • 2 corn cobs, kernals removed Method • from husks Place all ingredients in a blender and blend for 60 • 1 cloves garlic, finely chopped seconds. Pour into glass bottle or mason jar with • 1/4C basil chopped screw top lid and keep in fridge for a week. • 1T apple cider vinegar • 1 stalk celery chopped • 2T olive oil or coconut oil • 1/2C cherry tomatoes sliced in half Detox Supplement Recipes • 4T lemon juice • 1/2 avocado You have the option of taking the Colon Cleanse • 2 medjool dates Recipe or trying Bentonite Clay or Activated • 2-4t miso paste Charcoal. Please ensure you do at least one of these • salt & pepper each night. • 2 tomatoes pureed in blender • Filtered water to blend if needed Colon Cleanse Recipe If you find you have stopped going to the toilet Method please try this recipe. It’s important to keep waste Place all ingredients in a high speed blender. moving especially as you begin to detox. This is a Blend until smooth and add water to suit your great recipe to use in-between getting your colonic desired thickness. If you prefer to serve your appointment or doing an enema. soup warm, run the blender for longer. Adjust to taste. Serve in bowls so it feels like you are Ingredients having a meal. :) • 1t bentonite clay • 1t chia seeds • 1t activated charcoal Almond Milk Soother With Chia Seeds • 1t psyllium husk (makes approx. 1 litre) Method Have this at night before you go to bed. You can have 1/2-1 cup - even warmed up slightly is nice. Mix one tablespoon in a glass of water and We’re keeping the fibre in this one to help support drink immediately (otherwise it sets like jelly). your body for a good night’s sleep. Follow up with a full glass of water afterwards.

Ingredients

• 1C soaked almonds (soak overnight in a bowl of filtered water, drain) • 3-4C filtered water • pinch salt

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Toxin Binder Recipe Try either:

Ingredients

• 1t bentonite clay OR • 1t activated charcoal • mixed in 1C water

Method

Drink!

And follow up with another full glass of water afterwards.

Drinking bentonite clay or activated charcoal before bed will help bind the toxins that are floating around in your body so you can safely eliminate them the next day, and get you over the detox doldrums quicker!

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Day 2 TIP: Epsom Salt Bath Oil Pulling Recipe: (same as Day 1) Day 2 is a perfect time to introduce an epsom salt bath!

Place 1-2C epsom salt baths as you run your Lemon & Hot Water Liver Stimulator Drink: bath. You can also place a few drops of lavender oil into your bath. Soak for 20 (same as Day 1) minutes in the bath.

Have your almond milk drink too while in the Green Dream Smoothie: bath! (same as Day 1) Detox Supplement Recipes

Same as Day 1. Choose your option of: Do It Detox Juice: Colon Cleanse Recipe or Toxin Binder Recipe (same as Day 1) TIP: Essential Oils

Don’t forget to try your optional essential oils Doctor Yes Juice: of Peppermint or Lavender oil to each day to help support your detox journey. You can dab (same as Day 1) on hands, rub and inhale, or place on pulse points, bottom of feet.

The Goddess Juice: (same as Day 1)

Soul Loving Soup: (same as Day 1)

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Day 3 TIP: Epsom Salt Bath Oil Pulling Recipe: (same as Day 1) Today is THE day to take an epsom salt bath!

Place 1-2C epsom salt baths as you run your bath. You can also place a few drops of Lemon & Hot Water Liver Stimulator Drink: lavender oil into your bath. Soak for 20 minutes in the bath. (same as Day 1) Have your almond milk drink too while in the bath! Green Dream Smoothie: (same as Day 1) Detox Supplement Recipes

Choose your option of: Do It Detox Juice: Colon Cleanse Recipe or Toxin Binder Recipe (same as Day 1) TIP: Essential Oils

The Goddess Juice: TIP: If you have run out of Jamu or Coco-biotic, (same as Day 1) make another batch today. :)

Soul Loving Soup: (same as Day 1)

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Day 4

Oil Pulling Recipe: The Goddess Juice: (same as Day 1) (same as Day 1)

Coconut Curry Soup: Lemon & Hot Water Liver Stimulator Drink: (makes approx 600ml-1 litre) (same as Day 1) Ingredients

• Flesh of 1 young coconuts Kale Colada Smoothie • 1/2C coconut water • 1/4 avocado (makes approx. 500 ml) • 1 carrot, roughly chopped 1 red capsicum, roughly chopped Ingredients • • 1 zucchini, roughly chopped • 1/2C almond milk or plain • Zest of 1 lime filtered water • Juice of 1 lime • 8 stalks of kale • 2T olive oil • 1/2-1C pineapple, roughly chopped • 1/4 red onion, roughly chopped • 1/2 ripe avocado • 2 keffir lime leaves • 1 cucumber roughly chopped • 1 red chill pepper • handful of fresh mint • 2t curry powder • 2T mint Optional: • 2T coriander • 1T vegan sprouted protein powder • 2T basil • 1T coconut oil • 1 clove garlic • pinch salt • 1cm piece ginger • 1C ice cubes - optional • 2t tamari • 1T coconut nectar

Method Method

Put all ingredients into a blender except ice Place all ingredients in a blender and blend cubes and blend till smooth. Add ice cubes and until smooth. Adjust to taste. Serve warm from blitz at the end so you may serve it frappe blender and in bowls. Enjoy your hearty filling style! soup!

Do It Detox Juice: (same as Day 1)

Doctor Yes Juice: (same as Day 1)

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TIP: Epsom Salt Bath

Place 1-2C epsom salt baths as you run your bath. You can also place a few drops of lavender oil into your bath. Soak for 20 minutes in the bath.

Have your almond milk drink too while in the bath!

Detox Supplement Recipes

Choose your option of: Colon Cleanse Recipe or Toxin Binder Recipe

TIP: Essential Oils

Don’t forget to try your optional essential oils of Peppermint or Lavender oil to each day to help support your detox journey. You can dab on hands, rub and inhale, or place on pulse points, bottom of feet.

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Day 5 Oil Pulling Recipe: TIP: Epsom Salt Bath (same as Day 1) Place 1-2C epsom salt baths as you run your bath. You can also place a few drops of laven- Lemon & Hot Water Liver Stimulator Drink: der oil into your bath. Soak for 20 minutes in (same as Day 1) the bath. Have your almond milk drink too while in the bath! Kale Colada Smoothie: (same as Day 4) Detox Supplement Recipes

Choose your option of: Do It Detox Juice: Colon Cleanse Recipe or Toxin Binder Recipe (same as Day 1) TIP: Essential Oils

Don’t forget to try your optional essential oils of Peppermint or Lavender oil to each day to Doctor Yes Juice: help support your detox journey. You can dab (same as Day 1) on hands, rub and inhale, or place on pulse points, bottom of feet.

The Goddess Juice: (same as Day 1)

Coconut Curry Soup: (same as Day 4)

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Coconut Water Fast Recipes

Day 1 Day 4 2-5 fresh young thai coconuts - drink throughout 2-5 fresh young thai coconuts - drink throughout the the day day

(See my bonus video on how to open coconuts!) (See my bonus video on how to open coconuts!)

Keep the flesh! Place in zip lock bags and place in Keep the flesh! Place in zip lock bags and place in freezer and use for adding into smoothies in the freezer and use for adding into smoothies in the future). future).

5-6 litres fresh filtered water (chlorine, fluoride and 4-5 litres fresh filtered water with pinch himalayan heavy metal filtered). salt (water needs to be chlorine, fluoride and heavy metal filtered).

Day 2 Day 5 2-5 fresh young thai coconuts - drink throughout the 2-5 fresh young thai coconuts - drink throughout the day day

(See my bonus video on how to open coconuts!) (See my bonus video on how to open coconuts!)

Day 3 2-5 fresh young thai coconuts - drink throughout the day

(See my bonus video on how to open coconuts!)

Keep the flesh! Place in zip lock bags and place in freezer and use for adding into smoothies in the future).

4-5 litres fresh filtered water with pinch himalayan salt (water needs to be chlorine, fluoride and heavy metal filtered).

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Shopping List 5 Day Juice Fast

Note: Yes, it’s a lot of produce! This is why juice fasting is sooo amazing. You can get a ton of nutrition in!

If you have limited fridge space you could split the shop in half, and we have kept the Day 6 Break-Fast Shopping List separate so you can shop for these on Day 4 (Day 4 usually means more energy and feeling great!)

For the coconut water fasters, please head to the bottom of the list for the quantity of coconuts to purchase.

Also please go over this list before purchase, some of these items you may have already. :)

Equipment Other Health Food Items

• 1 x juicer (centrifugal is quickest) (Some of these you may be able to get from a • 1 x high powered blender big supermarket chain). • 1 x good sharp chef’s knife • 1 x cleaver (for opening coconuts) • 1 x bottle pro-biotics • 1 x good quality wooden chopping board (general all round pro-biotic that has • 1 x plastic funnel lactobacillus acidophilus in it) • 2 x 1 litre glass bottles • 1 x 15 ml bottle plain liquid stevia (for the Coco-biotic and Jamu) • 50g spirulina powder • 5 x 1 litre mason jars (so you can • 100g chia seeds pre-prepare your day’s juices / smoothies • 250ml apple cider vinegar (ACV) and take on the go if needed) • 50ml tamari • 1 x 3 litre water filter jug (that filters out • 100g miso paste chlorine / fluoride and heavy metals) (shiro flavour if possible) • 4T vegan protein powder • 50g himalayan salt Detox Supplements • Herbal teas of your choice • 500ml cold pressed coconut oil • Tongue scraper • 50ml cold pressed olive oil (optional, most health food stores sell them) • 1 x 250ml jar raw honey • Dry skin brush or coconut nectar (optional, most health food stores sell them) • Peppermint oil (optional, most health food stores sell them) • Lavender oil (optional, most health food stores sell them) • 1 x small bottle of activated charcoal OR • 1 x small bottle bentonite clay • 100g Pysllium husk • 1kg Epsom salts • Enema kit (see link provided in Welcome Email)

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Shopping List 5 Day Juice Fast

Fresh Produce Break-fast Shop

Do this shop on Day 4. • 7 lemons 8 young thai coconuts • 4 green apples (check Green Dream Smoothie recipe as • 1/4 medium watermelon it is optional in this one so you may want • 1 pear to reduce quantity here) • 1 banana • 1/2C turmeric root • bunch basil • 1/2C ginger root • 1 lime • 50g cinnamon • 1 cucumber • 50g curry powder • 1 red capsicum • 15 limes • 2 stalks celery • 4 pears • 1 red onion • 1 bunch celery • 1 lemon • 4 avocado • 150g quinoa • 10 beetroot • 1 carrot • 2 small green cabbages • 1/2 head broccoli • 12 carrots • 1/2 head cauliflower • 22 cucumbers (lebanese) • 1/2C green beans • bunch coriander • 1 avocado • 15 green apples • 1C baby spinach • 100g spinach • 2 x bunch mint • 12 zucchini (small to medium) Coconut Water Fasters • 15 oranges This quantity is based on the maximum number • 1 bunch kale of coconuts per day (5) for 5 days: • 1 pineapple • 1 bunch dill • 25 young thai coconuts • 1 broccoli • 1 x cleaver • 2 small red onions • 1 x wooden chopping board • 6 corn cob • 50g himalayan salt • 5 red capsicums • 1 x 3 litre water filter jug • 1 garlic bulb (that filters out chlorine / fluoride and • 10 medjool dates heavy metals) • 6 tomatoes • 5 x 1 litre mason jars (so you can • 11/2C almonds pre-prepare your day’s coconut water • 4 kefir lime leaves intake and take on the go if needed) • 2 red chillies

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