Below you will find everything you need for a ten day juicing plan complete with recipes and a shopping list. I’m sure you have heard the buzz about juicing or maybe you watched the documentary Fat, Sick and Nearly Dead. My household loves juicing and it has become a daily part of our lives.
Fat, Sick and Nearly Dead: If you haven’t seen it, you can watch it for free on Hulu, or buy the DVD from Amazon. If you have seen it, then you more than likely have considered juicing for your health. Fat, Sick and Nearly Dead is about a man named Joe Cross who is overweight, over medicated and suffering from a debilitating auto-immune disease. Joe was at the end of his rope and the end of his hope. With doctors and conventional medicine unable to help, Joe traded in junk food and hit the road with a juicer and generator in tow, vowing only to drink fresh fruit and vegetable juice for 60 days. Across 3,000 miles Joe had one goal in mind: To get off his pills and achieve a balanced lifestyle.
Not only did Joe achieve his goal, he surpassed it. He lost well over 60 pounds, and was able to get off ALL of his prescription medications. After the 60 days, he continued on his juicing journey, and incorporates juice into his daily life. He also exercises on a regular basis and is now in better shape then he was when he was an athlete in high school. He owes it all to juicing, and has helped thousands of people reach their weight loss and health goals.
We used a variety of fruits and vegetables on a daily basis, you essentially want to eat the rainbow every day. Of course buying organic is going to be your best option, since you don’t want to ingest all the chemicals used to treat conventionally grown veggies. Even after washing conventionally grown vegetables and fruits, chemicals are still lingering in the flesh. If buying organic is out of your price range, then at least follow this chart and purchase the top 14 veggies you should always buy organic.
What about protein? Did you know that kale, broccoli and celery are great sources of protein? So don’t fret about your protein intake, you are getting plenty, even if you exercise. If you feel you need to add more protein while juicing, here are some healthy options that are OK to have:
- Chia seeds
- Hemp seed powder
- Ground flax seeds
- Spirulina
- Pea protein powder
You may also add in avocado for some healthy fat and fiber as well as organic coconut water to replenish electrolytes after exercising.
**Of course, before embarking on your juicing journey, it is highly recommended that you consult with your Health Care Professional. Especially if you have an illness and/or taking medications. Feel free to print this plan to take to your Health Professionals office to they can make any changes necessary to it.**
Step One: Buy a good juicer.
![Breville BJE510XL]()
You need a Juicer, I went with the same one from Fat, Sick and Nearly Dead recommended which was the Breville brand, I have two, both from Amazon, a 700 watt Breville Juicer for $75 (on sale) and recently upgraded to the 5 speed 900 watt Breville at $149.00 (also on sale), they both have fantastic reviews, I am certain you would be very happy with either one! Although if you’re like me, you will prefer the 5 speeds of the 900 watt juicer, and the fact that you can make more juice at a time, this one is great for a household of more than 1 person. I personally love the Breville juicers, they are very easy to assemble, as well as clean up. Plus all the components are dishwasher safe which is a huge plus.
Step Two: Check your calendar and prepare.
![]( "10 Day Juice Fast")
Set aside 22 days on your calendar, 7 days for preparing your body to juice, 10 days for juicing and the final 5 days for post-juicing.
Week One:
For the week prior to juicing you need to prep your body, so your body responds in the best possible way.
Say goodbye to: white flours, fried food, fast food, sugar/desserts, processed meats, alcohol, and start to wean yourself off of caffeinated beverages.
Say hello to: soups, salads, and smoothies with a wide variety of vegetables, fruits, nuts, seeds, nut butters (with no added sugar), whole grains, beans and legumes.
Change your animal proteins: choose organic eggs, wild caught fish and start to decrease chicken and turkey during the week. Choose only organic varieties when you eat them. By the end of the week, the majority of your protein should come from plant based sources such as beans, nuts, and legumes.
Removing Dairy: choose only non or low-fat organic dairy with little to no added sugars. If you choose rice, soy or almond milk, be sure it is unsweetened/unflavored to limit the sugar. Choose organic cheese, and move from cow’s milk cheese to goat cheese by mid-week. By the end of the week (day 5) all dairy should be out of your diet to prepare for the Reboot.
Preparation the night before your juicing journey:
- Stop all NON-PRESCRIPTION vitamins and supplements during your juicing journey unless you have been advised to take them by your Health Care Professional.
- Do not take any self-prescribed, over-the-counter medications.
- Hydrate well, drink at least 64-72 ounces of clean water a day.
- Go Shopping! Here is your 3 Day Juicing Shopping List. I have it broken down into three days, you may double it for six days. I like to keep everything fresh in my fridge, plus it takes up quite a bit of room in there!
- Set up your juicer the night before, be sure all the parts are clean and assembled properly.
- Go to bed early and get a good night’s sleep.
10 Day Juice plan:
Juicing Tips:
• Remember to drink water throughout the day. Juices do not replace water intake.
• Green Apple/Pear is optional in all juices – use 1 to 2 apples or pears per juice.
• Lemon, lime, mint and ginger root can be added to any juice.
• Feel free make juice in big batches to cover you for most of the day, store it in large bpa free containers, keep chilled in a cooler or fridge. Shake before drinking.
• Have celery juice or coconut water after a workout or sauna, to re-hydrate.
• Once you’ve got the hang of it, feel free to experiment and decide what you like best!
Day One:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Carrot Apple Ginger Juice
3 Carrots
2 Apples
1” GingerMid-Morning Juice: Mean Green Juice
1 Cucumber
4 Celery stalks
2 Apples
6-8 leaves Kale
1/2 Lemon
1” GingerLunch: Gazpacho Juice
4 Plum Tomatoes
1 lg Cucumber
2 Celery stalks
1 Red Bell Pepper
¼ sm Red Onion
2 cups Parsley (leaves and stems, roughly chopped)
1 LimeMid-Afternoon Juice: Citrus Inspired Green Juice
6-8 leaves Kale
8 leaves Swiss chard
1 Cucumber
6 ClementinesDinner: Sunset Blend Juice
1 lg Sweet Potato
1 med Carrot
1 Red Bell Pepper
2 lg Red Beets
2 Golden Delicious Apples
1 Orange (optional)End each day with a nice cup of hot herbal tea.
Day Two:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Purple Power Juice
6 cups Concord Grapes
1 Golden Delicious Apple
2, 2×2” pieces Ginger
½ cup BlackberriesMid-morning Juice: Green Lemonade
1 Green Apple
1 ½ cups Spinach
6-8 Kale leaves
½ Cucumber
4 Celery stalks
½ LemonLunch: V28
3 lg Red Beets
2 med Carrots
2 Celery stalks
4 Plum Tomatoes
4 cups Parsley
**1 Jalapeno (ribs and seeds removed)
12 Red Radishes**Only if you can handle spicy. This will rev your system into high gear, but it is a spicy one!
Mid-afternoon juice: Spinach-Fennel-Cucumber
1 Fennel Bulb
1 Cucumber
3 Celery stalks
3 cups SpinachDinner: Bountiful Brassica Juice
2 Broccoli stalks
½ head Green Cabbage
6-8 leaves of Kale
1 Granny Smith Apple
¼ Lemon (peeled)
1″ Ginger root1. Wash all produce well.
2. Cut to fit into chute of juicer.
3. Juice kale first or between the apple and broccoli stalks to
help pull more juice out of the softer greens.
4. Juice, pour over ice, Enjoy!End each day with a nice cup of hot herbal tea.
Day Three:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Apple-Carrot-Beet
2 Apple
4 Carrots
2 Beets
6 leaves swiss chard
1″ Ginger rootMid-morning juice:Great Greens Juice
2 Green Apples
2-3 cups Spinach
6-8 leaves Swiss Chard
1 Cucumber
4 Celery stalks
½ Fennel Bulb
1 bunch Basil (~ 20 leaves)Lunch: Tabbouleh Juice
4 cups Parsley
1 Tomato
¼ Red Onion
½ – 1 Lemon (peeled)
½ Cucumber
1 tsp Olive Oil
Dash Sea Salt and Black Pepper (to taste)
1. Push Parsley, Tomato Red Onion, Lemon and Cucumber
through juicer.
2. Add Olive Oil, Salt and Pepper into juice, stir
3. Juice, pour over ice and enjoy.Mid-afternoon juice: Bruschetta Juice
2 Tomatoes
1-2 Garlic cloves (peeled)
1 bunch Basil (~20 leaves)Dinner: Green Juice
6 leaves Kale
2 cups Spinach
½ Cucumber
4 Celery stalks
2 Apples
1” Ginger root
End each day with a nice cup of hot herbal tea.
Day Four:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Carrot Apple Ginger Juice
3 Carrots
2 Apples
1” GingerMid-Morning Juice: Mean Green Juice
1 Cucumber
4 Celery stalks
2 Apples
6-8 leaves Kale
1/2 Lemon
1” GingerLunch: Gazpacho Juice
4 Plum Tomatoes
1 lg Cucumber
2 Celery stalks
1 Red Bell Pepper
¼ sm Red Onion
2 cups Parsley (leaves and stems, roughly chopped)
1 LimeMid-Afternoon Juice: Citrus Inspired Green Juice
6-8 leaves Kale
8 leaves Swiss chard
1 Cucumber
6 ClementinesDinner: Sunset Blend Juice
1 lg Sweet Potato
1 med Carrot
1 Red Bell Pepper
2 lg Red Beets
2 Golden Delicious Apples
1 Orange (optional)End each day with a nice cup of hot herbal tea.
Day Five:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Purple Power Juice
6 cups Concord Grapes
1 Golden Delicious Apple
2, 2×2” pieces Ginger
½ cup BlackberriesMid-morning Juice: Green Lemonade
1 Green Apple
1 ½ cups Spinach
6-8 Kale leaves
½ Cucumber
4 Celery stalks
½ LemonLunch: V28
3 lg Red Beets
2 med Carrots
2 Celery stalks
4 Plum Tomatoes
4 cups Parsley
**1 Jalapeno (ribs and seeds removed)
12 Red Radishes**Only if you can handle spicy. This will rev your system into high gear, but it is a spicy one!
Mid-afternoon juice: Spinach-Fennel-Cucumber
1 Fennel Bulb
1 Cucumber
3 Celery stalks
3 cups SpinachDinner: Bountiful Brassica Juice
2 Broccoli stalks
½ head Green Cabbage
6-8 leaves of Kale
1 Granny Smith Apple
¼ Lemon (peeled)
1″ Ginger root1. Wash all produce well.
2. Cut to fit into chute of juicer.
3. Juice kale first or between the apple and broccoli stalks to
help pull more juice out of the softer greens.
4. Juice, pour over ice, Enjoy!End each day with a nice cup of hot herbal tea.
Day Six:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Apple-Carrot-Beet
2 Apple
4 Carrots
2 Beets
6 leaves swiss chard
1″ Ginger rootMid-morning juice:Great Greens Juice
2 Green Apples
2-3 cups Spinach
6-8 leaves Swiss Chard
1 Cucumber
4 Celery stalks
½ Fennel Bulb
1 bunch Basil (~ 20 leaves)Lunch: Tabbouleh Juice
4 cups Parsley
1 Tomato
¼ Red Onion
½ – 1 Lemon (peeled)
½ Cucumber
1 tsp Olive Oil
Dash Sea Salt and Black Pepper (to taste)
1. Push Parsley, Tomato Red Onion, Lemon and Cucumber
through juicer.
2. Add Olive Oil, Salt and Pepper into juice, stir
3. Juice, pour over ice and enjoy.Mid-afternoon juice: Bruschetta Juice
2 Tomatoes
1-2 Garlic cloves (peeled)
1 bunch Basil (~20 leaves)Dinner: Green Juice
6 leaves Kale
2 cups Spinach
½ Cucumber
4 Celery stalks
2 Apples
1” Ginger rootEnd each day with a nice cup of hot herbal tea.
Day Seven:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Carrot Apple Ginger Juice
3 Carrots
2 Apples
1” GingerMid-Morning Juice: Mean Green Juice
1 Cucumber
4 Celery stalks
2 Apples
6-8 leaves Kale
1/2 Lemon
1” GingerLunch: Gazpacho Juice
4 Plum Tomatoes
1 lg Cucumber
2 Celery stalks
1 Red Bell Pepper
¼ sm Red Onion
2 cups Parsley (leaves and stems, roughly chopped)
1 LimeMid-Afternoon Juice: Citrus Inspired Green Juice
6-8 leaves Kale
8 leaves Swiss chard
1 Cucumber
6 ClementinesDinner: Sunset Blend Juice
1 lg Sweet Potato
1 med Carrot
1 Red Bell Pepper
2 lg Red Beets
2 Golden Delicious Apples
1 Orange (optional)End each day with a nice cup of hot herbal tea.
Day Eight:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Purple Power Juice
6 cups Concord Grapes
1 Golden Delicious Apple
2, 2×2” pieces Ginger
½ cup BlackberriesMid-morning Juice: Green Lemonade
1 Green Apple
1 ½ cups Spinach
6-8 Kale leaves
½ Cucumber
4 Celery stalks
½ LemonLunch: V28
3 lg Red Beets
2 med Carrots
2 Celery stalks
4 Plum Tomatoes
4 cups Parsley
**1 Jalapeno (ribs and seeds removed)
12 Red Radishes**Only if you can handle spicy. This will rev your system into high gear, but it is a spicy one!
Mid-afternoon juice: Spinach-Fennel-Cucumber
1 Fennel Bulb
1 Cucumber
3 Celery stalks
3 cups SpinachDinner: Bountiful Brassica Juice
2 Broccoli stalks
½ head Green Cabbage
6-8 leaves of Kale
1 Granny Smith Apple
¼ Lemon (peeled)
1″ Ginger root1. Wash all produce well.
2. Cut to fit into chute of juicer.
3. Juice kale first or between the apple and broccoli stalks to
help pull more juice out of the softer greens.
4. Juice, pour over ice, Enjoy!End each day with a nice cup of hot herbal tea.
Day Nine:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Apple-Carrot-Beet
2 Apple
4 Carrots
2 Beets
6 leaves swiss chard
1″ Ginger rootMid-morning juice:Great Greens Juice
2 Green Apples
2-3 cups Spinach
6-8 leaves Swiss Chard
1 Cucumber
4 Celery stalks
½ Fennel Bulb
1 bunch Basil (~ 20 leaves)Lunch: Tabbouleh Juice
4 cups Parsley
1 Tomato
¼ Red Onion
½ – 1 Lemon (peeled)
½ Cucumber
1 tsp Olive Oil
Dash Sea Salt and Black Pepper (to taste)
1. Push Parsley, Tomato Red Onion, Lemon and Cucumber
through juicer.
2. Add Olive Oil, Salt and Pepper into juice, stir
3. Juice, pour over ice and enjoy.Mid-afternoon juice: Bruschetta Juice
2 Tomatoes
1-2 Garlic cloves (peeled)
1 bunch Basil (~20 leaves)Dinner: Green Juice
6 leaves Kale
2 cups Spinach
½ Cucumber
4 Celery stalks
2 Apples
1” Ginger root
Day Ten:
Begin each day with a hot cup of herbal tea and lemon. Be sure to drink plenty of fluids, 62-74 ounces per day. End each day with a nice cup of hot herbal tea.
Breakfast: Purple Power Juice
6 cups Concord Grapes
1 Golden Delicious Apple
2, 2×2” pieces Ginger
½ cup BlackberriesMid-morning Juice: Green Lemonade
1 Green Apple
1 ½ cups Spinach
6-8 Kale leaves
½ Cucumber
4 Celery stalks
½ LemonLunch: V28
3 lg Red Beets
2 med Carrots
2 Celery stalks
4 Plum Tomatoes
4 cups Parsley (leaves and stems, roughly chopped)
1 Jalapeno (ribs and seeds removed)
12 Red RadishesMid-afternoon juice: Spinach-Fennel-Cucumber
1 Fennel Bulb
1 Cucumber
3 Celery stalks
3 cups SpinachDinner: Bountiful Brassica Juice
2 Broccoli stalks
½ head Green Cabbage
6-8 leaves of Kale
1 Granny Smith Apple
¼ Lemon (peeled)
1″ Ginger root1. Wash all produce well.
2. Cut to fit into chute of juicer.
3. Juice kale first or between the apple and broccoli stalks to
help pull more juice out of the softer greens.
4. Juice, pour over ice, Enjoy!
CONGRATULATIONS!!
How do you feel? Want to go another 10 days? You’re welcome to follow this plan as long as you would like to reach your goals. If you feel you are ready to start incorporating solid foods back into your diet, then follow the steps below. Congratulations on getting close to completing your Reboot! Let’s discuss how you can gently and gradually transition to digesting more complex foods, while continuing to include fresh juice in your everyday diet.
First and foremost, avoid packaged foods, fast foods, dairy, meat and high fat foods: after juicing for ten days days your body will be very unhappy if you jump right back into eating these foods right away, and the result will likely be indigestion, bloating, stomach pain, and fatigue.
Here are some post juicing foods and recipes to enjoy:
- Choose as many local, seasonal, organic foods as possible.
- Keep up with drinking plenty of water.
- Pick some of your favorite juice recipes and swap out 2-3 meals or snacks day with it.
- Eat smaller amounts more frequently. This is essential to retraining your bodies digestive system to process complex combinations of foods. Eating the right amount to nourish yourself without over-stuffing is the balance needed to be gentle to your body.
- Add plant-based proteins, like beans or nuts, to your meals and snacks during the first week then reintroduce recommended animal proteins gradually over the following weeks if you choose to do so. Often, you will find you don’t want to eat meat any longer.
- Begin to add whole grains to your plant-based meals. Try gluten free grains first like brown or wild rice, teff or quinoa.
The added proteins and whole grains will give your body nutrients in a variety of forms and help to retrain your digestive system for handling a regular, yet healthy diet.
- Reconsider how you cook your food, the healthiest is to broil, bake, roast, grill and steam your food. Stir-frying is acceptable with a small amount of healthy oil. Continue to avoid fried foods or foods with a lot of oil, breading or added fats since these are very hard to digest.
- Avoid sugary foods, red meats, and dairy for at least 5-7 days after your Juicing Journey to help prevent digestive discomfort. If you choose to ingest meat and dairy, do so sparingly and in small amounts, like a garnish. And be more conscience about the quality, look for lean, hormone-free, free-range and organic.
- Plan to include fresh juice and plenty of plant-based foods each and every day for optimal health and wellness.
- It is just as important to plan out your meals after your juicing journey, as it is while you’re juicing. Remember the amazing practice you just experienced during your journey, this can help launch you into a lifetime of healthy eating. Navigating day to day life, and social events can get tricky when trying to continue a healthy eating lifestyle. You may find that making a drinking the juice is very simple, but what happens when you are in a social situation? You need to plan for it, try to find a menu online first to research the restaurant and have a plan of what you are going to order before going. Be sure to plan a healthy day around any event. Also, be open with your friends and family, I’m sure they will notice a difference in your health anyway and want to know your secrets. It’s OK to say no to a slice of cake, simply say that your (heart, belly, hips, or thighs) are allergic to it!Be in control of your body and your health, you are the master of your life, make it the best you can.
Post Juicing update: I lost 6 pounds, 5 inches and 4% body fat, which is fantastic since I’m already at a “normal” weight by BMI standards. My energy levels were up the entire time, and I was still able to work out 5 days a week. I did add in an avocado on days that I exercised. I plan to do a reboot every few months, it was awesome! I will definitely be on the search for some fabulous new recipes!
