Closed throughout January 2022

3 Day Juice Cleanse

Find out more about this program and purchase your Nutrition Box here

Download your meal plan here

Download the Pantry Staples list of items to purchase here

Prep: When you get your box, pre-chop your vegetables for veggies sticks and cooking/roasting and dice your fruit for breakfast. Pre-cook some rice, couscous or quinoa to add to meals. Make sure you have the pantry staples relevant to your plan (see above link).

Set aside some extra time over the next 3 days to eat your meals, particularly breakfast. Adjust your portion sizes based on hunger, if hungry add more vegetables to your main meals and snacks, if not so hungry reduce your vegetables and reduce or don't have your snacks. 

Video instructions and coaching below.

Breakfast

Start the day with a glass of warm water with 1/2 a fresh lemon squeezed into it. This is good for your liver and digestive system. 

Have 1 glass of juice (any) - 250ml (1 cup) 

Swap your coffee or tea for 1 green tea or a herbal tea of your choice shop

Food - your breakfast is balanced and contains a source of protein, carbohydrate and fat to set you up for the day.  

1 (or 2) boiled, poached or fried eggs - protein

1 cup of diced fruit (any) - carbohydrate

5 to 10 raw, unsalted nuts - healthy fat

Morning tea - if hungry

1 glass of juice (any) - 250 ml (1 cup)

Eat one piece of fresh fruit.

If you are hungry you can include unlimited vegetable (any) sticks and 1/4 cup of dip. 

Green or herbal tea (optional)

Lunch

Your lunch is a nutrient rich salad containing plenty of vegetables. Your vegetarian protein source comes from canned legumes, your fat source comes from olive oil and olives and your carbohydrates come from vegetables. If you are active or you want higher energy carbohydrates, you can add 1/2 cup of cooked plain or flavored rice, couscous or quinoa to your salad. 

1 glass of juice (any) - 250 ml  (1 cup)

Salad - include:

1. A mix of greens - e.g. lettuces, spinach, kale as your salad base

2. Add any chopped vegetables eg, tomato, cucumber, mushroom, capsicum, carrot.

3. Add 1/2 to 1 cup of canned legumes (choose from chickpeas or beans or lentils)  - vegetarian protein source

4. Option add 1/2 cup of cooked plain or flavored rice, couscous or quinoa. - carbohydrates

5. Add 1 tablespoon of olive oil and 5 to 10 olives - healthy fat

Dress your salad with fat free salad dressing (any) and dried herbs or fresh herbs.

Afternoon tea - if hungry

1 glass of juice (any) - 250 ml or 1 cup

Eat one piece of fresh fruit.

If you are hungry you can include unlimited vegetable (any) sticks and 1/4 cup of dip and/or 5 to 10 nuts.

Green or herbal tea (optional)

Dinner

Dinner is protein and unlimited vegetables. Your protein comes from your meat. Your carbohydrates come from your vegetables (if you want more higher energy carbohydrates roast some potato or sweet potato to have with your dinner). Your fat source comes from 1 tablespoon of olive oil added to your salad if you choose that option, or 1 teaspoon of butter added to your roasted or steamed vegetables if you choose that option. 

Day 1: Cook your lamb cutlet in a frypan until done to your liking. You can add some dried herbs, garlic or a meat rub to flavor it. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). Optional - you can dress your cooked meat with mustard or mint sauce and if choosing steamed vegetables you can add 1 tsp of butter on them. 

Day 2: Cook your chicken rissole in a pan. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). If choosing steamed vegetables you can add 1 tsp of butter on them. 

Day 3: Cook your lamb loin chop in a frypan until done to your liking. You can add some dried herbs, garlic or a meat rub to flavor it. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). Optional, you can dress your cooked meat with mustard or mint sauce and if choosing steamed vegetables you can add 1 tsp of butter on them. 

After dinner - Have a herbal tea (optional) and if you are struggling with cravings you can have 2 pieces of chocolate (optional). 

Water intake - Drink 2 to 3 litres of water each day. You can add some fresh lemon or lime or use sparkling or mineral water to make your water more interesting. 

Exercise - Choose gentle, low impact exercise during this time - yoga, stretching or walking is a good option. 

Sleep - Make sure you have some early nights over these 3 days to allow your body to rest and recover. 

Program Support

If you have any questions about your plan please email me (Melanie Rivers - Nutritionist) marketfruitandvegetables@gmail.com

Nutrition Coaching

Your nutrition coaching is below.