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3 Day Smoothie Cleanse

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

Download your meal plan here

Download the Pantry Staples list 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. 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 or don't have the snacks in between meals. . 

Video instructions and coaching below

Breakfast

  1. Start the day with a glass of warm water with one fresh lemon squeezed into it to, this is good for your liver and digestive system. 
  2. Have a smoothie (recipes below) and 5 to 10 raw nuts for healthy fats. 
  3. Swap your coffee or tea for 1 green tea or a herbal tea of your choice shop

Smoothie - Your breakfast is a smoothie that contains protein from the protein powder, carbohydrates from the fruits (berries are lower in carbohydrate and bananas are higher in carbohydrates if you need more energy). Your healthy fat source comes from the ingredients in your smoothie stack or add your own LSA or chia, flax/linseeds or hemp seeds. Choose any of the smoothies below. Try and choose different smoothies to increase nutrient variety. To make them thicker or thinner add more or less liquid. 

Smoothie 1 Blueberry Cream - 1 to 2 cups of water or milk (any), 1/2 cup of frozen blueberries, 1 serving of vanilla protein powder, 1/2 cup of natural or plain yoghurt, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 2 Strawberry Yoghurt - 1 to 2 cups of water or milk (any), 1 cup of ice cubes, 1/2 cup of frozen or fresh strawberries, 1 serving of vanilla protein powder, 1/2 cup of natural or plain yoghurt, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 3 Banana Crème - 1 to 2 cups of water or milk (any), 1/2 a large frozen banana, 1 serve of vanilla protein powder, 1/2 cup of natural yoghurt, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 4 Mango Madness1 to 2 cups of water or milk (any), 1 serving of vanilla protein powder, 1/2 cup of frozen mango pieces, squeeze of lemon, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 5 Raspberry Burst Smoothie1 to 2 cups of water or milk (any), 1/2 frozen banana, 1/2 cup of fresh or frozen raspberries, 3 tablespoons of natural yoghurt, 1 serve of vanilla protein powder, 1 tablespoon of rolled oats, 3 to 4 ice-cubes. Blend

Smoothie 6 Salted Caramel Smoothie1 to 2 cups of water or milk (any), 2 tablespoons of natural yoghurt, 1 cup of ice, 2 dates (pitted), 1 serve of vanilla protein powder, 1/4 teaspoon of salt, 1 teaspoon of chia seeds. Blend

Morning tea - if hungry

  1. Eat one piece of fresh fruit.
  2. Have 1 cup of yoghurt, choose natural or Greek ideally. 
  3. If you are hungry you can include unlimited vegetable (any) sticks and 1/4 cup of dip. 

Lunch

  1. Smoothie - any
  2. Optional salad - if hungry you can add a nutrient rich salad containing unlimited vegetables for lunch. Your protein source comes from including either cooked chicken, tuna, salmon, eggs or legumes. Your fat source comes from olive oil 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. 

Salad Recipe - 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 - these are your low carbohydrates

3. Add 1/2 cup of cooked chicken or 1 small can of tuna or salmon (any) or 1 or 2 sliced boiled eggs and/or 1 cup of legumes (canned beans, lentils, chickpeas) - this is your protein

5. Add 1 tablespoon of olive oil - healthy fat

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

Afternoon tea - if hungry

  1. Eat one piece of fresh fruit.
  2. 5 to 10 nuts or 1 chunky chocolate ball (optional and recipe below).
  3. If you are hungry you can also include unlimited vegetable (any) sticks and 1/4 cup of dip. 

Chunky Chocolate Balls 

  • 160g pitted dates, soaked in hot water
  • 23 cup rolled oats 
  • 3 tbs crunchy natural peanut butter
  • 45g 70% dark chocolate (roughly chopped)
  • 1 tbs chia seeds
  • 20g chopped walnuts
  1. Drain dates and pulse in a food processor to form a ball.

  2. Add 2/3 cup oats, peanut butter, chocolate and chia seeds and pulse in bursts until just combined. Don't over blend, you want some texture.

  3. Roll tablespoons of mixture into balls, then roll in walnuts and place on a tray and freeze for 15 minutes.

    Store in fridge in an airtight container in the freezer.

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 fry-pan 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 kofta 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 fry-pan 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 liters 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 the next 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.

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