Guided Reboot 30-Day Plan - Ningapi.ning.com/.../Days213030DayRevised2.15.13.pdf · Reboot with Joe...

© Reboot Holdings Pty Ltd 2013

Guided Reboot 30-Day Plan

In this packet:

Part 1: Days 21-30 Part 2: Guided Reboot Recipes


Part 1: Days 21-30 With only 10 more days to go, you’re more than half way through your Reboot. By this time, you’ve probably started to develop a taste for some of your favorite juices or juice ingredients. Additionally, your palette may be changing. So if there was a juice that didn’t taste great to you in the beginning, now is a great time to go back and see if you like it. Or you might have picked up ways to make a juice tastier, such as adding another apple, lemon, or cucumber. Whatever you’ve learned, take it with you on these next 10 days and get ready to go to the next level of juicing! During this last segment of your Reboot, you can:

(A.) Repeat any of the juice plans we’ve already provided. We’ve given you three 5-day juice only plans, so you can choose from any of those and repeat them as you like. You may select individual days from the plan, or simply repeat entire whole 5-day chunks. If you don’t mind making your own shopping lists, then go ahead and select particular days. But if you like having all of the shopping planned out for you to keep it as simple as possible, just repeat the entire 5-day menu.

(B.) Or you can create your own juice plan, using our recipes from our website http://www.rebootwithjoe.com/category/juice/, your Reboot with Joe Recipe book, or create your own juice concoctions! If you choose to create your own juice plan, please follow the guidelines below.

Tips for Designing Your Own Juice Plan: 1.) Plan out your juices in 5-day segments. Write them down (or type them up) and color-code them by the color of the juice, and

include which juices you’ll have on what day. Look at your overall chart – are the colors balanced? If you have too much or not enough of one color juice, it means you may end up with too much or too little of certain nutrients. To increase the likelihood you’re getting balanced nutrition, mix it up so that you’re drinking a colorful rainbow over the course of the 5 days.

2.) Our recipes are designed to contain approximately 80% vegetables and 20% fruit. If you create your own recipes, be sure to stick to this approximate ratio. The ratio refers to the amount of vegetables to fruits before you run the produce through the juicer.

3.) Make sure your recipes provide you with enough to drink. You should be drinking 4-6 juices per day, and each juice should be about 16-20 ounces. In addition, you should consume at least 64 oz. of water per day.

4.) Continue with the “meal” schedule we’ve been using: drink your hot lemon/ginger water when you wake, have water after your juices, add in coconut water as a morning snack or anytime, and drink herbal teas as you like. Don’t forget that if you feel like


something warm, you can make a broth from your veggie pulp.

5.) Consider double batching at least one or two of your juice recipes each day so that you can cut down on time spent at the juicer.

6.) Tally up your produce and shopping list. Check it a few times to make sure you don’t have to run back to the store to get anything!

7.) You can use the blank templates we’ve created for you on the next few pages to set up and plan your own days of juicing.

8.) If you have questions, visit your group site and ask your coach. We’re here to support you for the duration of the 30 days!


Meal Plan At-A-Glance

Day Day Day Day Day When You Wake Up

8-12 oz./250-375 ml. of hot lemon water (add fresh gingerroot if desired)





Breakfast

Morning Snack

16 oz. Coconut Water 16 oz. Coconut Water 16 oz. Coconut Water 16 oz. Coconut Water

16 oz. Coconut Water

Lunch

Snack

Dinner

Dessert

Before Bed Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea


Shopping List ✔ FRUIT ✔ VEGGIES 3 lemons ✔ FRESH HERBS & ROOT ✔ OTHER 1 big hunk of gingerroot herbal teas 6, 16-oz. packages or bottles of coconut water, or purchase coconut

water in larger containers, at least 96 oz./3 quarts, or just about 3 liters


Part 2: Guided Reboot Recipes

Note that a handful is equal to about 1 cup/8 oz./ 225 ml. ________________________________________________________________________________________________________________ Hot Water w/Lemon or Ginger Ingredients: 8-12 oz. water ¼ lemon wedge ½ in/1.25 cm ginger, peeled and sliced thinly Directions: 1. Boil water. 2. Place ginger slices in mug, and pour in boiling water. Squeeze lemon juice into water. 3. Let ginger steep for 3-5 minutes and remove, or keep in for stronger flavor

________________________________________________________________________________________________________________ JUICES: Beet-ini This recipe makes 1 serving. Ingredients: 1 small beet, peeled 1 red apple 1 orange, peeled 1 sprig mint 1 thin slice orange


Directions: Add beet, orange, and apple through juicer. Rub mint leaves on rim of glass then pour drink into glass. Garnish with a fresh orange slice and sprig of mint. Cabbage Patch Juice This recipe makes 2 servings. Ingredients: 12-16 green cabbage leaves 1 bunch Swiss chard leaves 6 carrots 2 apples 2”/5 cm. piece of ginger Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Carrot Apple Ginger Juice This recipe makes 2 servings. Ingredients: 6 carrots 4 apples piece of gingerroot, 2 in./5 cm. Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Carrot Apple Lemon Juice This recipe makes 2 servings. Ingredients: 4 apples


4 carrots 2 lemons, peeled Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Carrot Limeade Juice This recipe makes 2 servings. Ingredients: 12 carrots 2 cucumbers 4 apples 2″/5 cm. piece of ginger 1 large handful fresh mint 1 lime Directions: Juice your carrots first. Peel your cucumber and feed it to your juicer. Add apples, mint, lime and ginger together. Enjoy! Celery Pear Cucumber Green Juice This recipe makes 2 servings. Ingredients: 2 medium cucumbers 6 celery stalks 2 small to medium pears 6 handfuls kale Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy!


Crisp and Clean Green Juice This recipe makes 2 servings. Ingredients: 2 large wedges green cabbage 4 small pears 2 small bunches romaine leaves 2”/5 cm. ginger root Directions: Wash all ingredients well . Cut cabbage and core pears to fit into juicer. Juice and enjoy! Garden Variety This recipe makes 2 servings. Ingredients: 4 apples 4 cucumbers 12-16 kale leaves (Australian Tuscan Cabbage)** 2 handfuls of parsley Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Green Citrus Juice This recipe makes 2 servings. Ingredients: 2 green apples 2 oranges, peeled 6 big handfuls of leafy greens (kale, chard, spinach, romaine, etc.) Directions:


Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Green Lemonade Juice This recipe makes 2 servings. Ingredients: 6-8 kale leaves (Australian Tuscan Cabbage) 3 handfuls spinach 1 green apple 1 cucumber 2 celery stalks 1 lemon Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Gazpacho Juice This recipe makes 2 servings. Ingredients: 8 plum tomatoes 2 large cucumbers 4 stalks celery 2 red bell peppers (capsicum) 1/4 small red onion 3 large handfuls parsley, leaves and stems, roughly chopped and packed into the measuring cup 2 limes

Directions: Wash all produce well. Chop parsley, and any other produce to size as needed. Run through juicer. Add a little salt and pepper if you like!

Green Juice This recipe makes 2 servings.


Ingredients: 8 kale leaves 1/2 – 1 green melon 2 large cucumbers 2 small bunches parsley Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Green Carrot Ginger Juice Ingredients: 4”/10 cm. ginger (or more to taste) 2 medium cucumbers 8 carrots 6 kale leaves (Australian Tuscan Cabbage) 1 pear Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Green Elixir Juice This recipe makes 2 servings. Ingredients 1 bunch kale 2 large cucumbers (dark garden cucumber) 1 fennel (bulb and stalks) 2-4 nashi pears (Asian pears) 4 celery sticks Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy!


Gold Juice This recipe makes 1 serving. Ingredients: 1/2 pineapple 1 yellow pepper (yellow capsicum) 1 lemon 1″/2.5 cm. piece ginger Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Green Lemonade Juice Ingredients: 2 green apples 1 bunch spinach 1 bunch kale leaves (Australia Tuscan cabbage) 1 cucumber 8 celery stalks 1 lemon

Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Joe’s Mean Green Juice This recipe makes 2 servings. Ingredients: 6 kale leaves (Australian Tuscan Kale) 2 cucumbers 2 celery stalks


1 green apple ½ lemon small piece of gingerroot, 1in./2.5cm. Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Morning Green Glory Juice This recipe makes 2 servings. Ingredients: 8-10 large kale leaves** (Australian Tuscan Cabbage) 2 large handfuls spinach 6 romaine leaves 2 cucumbers 6 celery stalks 2 green apples 2 lemons, peeled Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Peach/Pear Pie Delight This recipe makes 1 serving. Ingredients: 1 sweet potato 2 ripe peaches, pitted (or pears) 1 red apple 1 handful blueberries dash cinnamon Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy!


Purple Passion This recipe makes 1 serving. Ingredients: 30 purple/black or red grapes 1 basket blueberries 1 handful mint Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Red, White, Blue, (& Green!) Juice This recipe makes 2 servings. Ingredients: 3 cups/675 ml watermelon 4 handfuls blueberries 12-16 kale leaves (Australian Tuscan Cabbage) Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Roots and Fruit Juice This recipe makes 2 servings. Ingredients: 4 large carrots 4 large parsnips 2 cup cut pineapple 2 navel orange, peeled 2″/5 cm. piece ginger, optional


Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Sporty Spice This recipe makes 2 servings. Ingredients: 4 beets 2 carrots 6 stalks celery 1 lemon (peeled) 2 oranges (peeled) 2 handfuls basil leaves Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Sun Kissed Juice This recipe makes 2 servings. Ingredients: 2 beets (beetroot) 4 carrots 4 oranges 4-8 swiss chard leaves and stems (silverbeet) 2″/5 cm. piece of ginger (optional) Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Sunburst Juice This recipe makes 2 servings.


Ingredients: 2 oranges 2 red bell peppers (red capsicum) 6 carrots 1 lemon Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Sunrise Juice This recipe makes 2 servings. Ingredients: 8 carrots 4 oranges 2 beets Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! Un-Beet-able This recipe makes 2 servings. Ingredients: 2 apples 2 beets 6 carrots 2”/5 cm. piece ginger 3 handfuls leafy greens (kale, spinach, Swiss chard etc.) Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy!


Watermelon Crush This recipe makes 1 serving. Ingredients: ½ watermelon (1.5 – 2 cups / 400-500 ml) 1 lime 1 handful basil leaves Directions: Rinse all ingredients and cut to size for your juicer. Add ingredients to juicer. Enjoy! ________________________________________________________________________________________________________________

Guided Reboot 30-Day Plan - Ningapi.ning.com/.../Days213030DayRevised2.15.13.pdf · Reboot with Joe...

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