WHOLE FOOD MEAL PL AN + RECIPES

ORGANIC3-DAY FRESH START

GROCERY LIST:

Created by Keegan Sheridan N.D. Certified Naturopathic Doctor (N.D.)

P R O D U C E1 Garlic, bulb

Portobello Mushroom

Red Cabbage

1 Scallion

1 Red or Gold Beet

1 Cucumber

1 bag Bean Sprouts

1 bunch of Cilantro

1 bunch of Mint

1 bag Cauliflower Florets

1 bag Whole Carrots

2 Turnips

1 Yam or Sweet Potato

1 Yellow Onion

Blueberries or Raspberries (optional)

G R A I N SFlax Meal

Cacao Nibs

Hemp Seeds, hulled

Jasmine Rice

Green Lentils

Rolled Oats

Peanuts

Organic Raw Seeds (e.g. shelled pumpkin seeds or pepitas, sunflower seeds)

Organic Raw Nuts (e.g. walnuts, slivered almonds)

Dates, pitted

Dried Fruit (e.g. cranberries, goji berries)

B A K I N G Vanilla Extract

Coconut, shredded unsweetened

D A I R YEggs

Nut Milk

Cashew Butter, unsalted

Peanut Sauce

S P I C E SCinnamon, ground

Cumin, ground

Salt

Pepper

C A N N E D G O O D S

Coconut Milk

Vegetable Broth, low sodium

Organic Olive Oil

TIPS Be thoughtful about your start date, away from celebratory events, travel, etc.

Prep everything before you begin! Gather your juice, snacks and water bottle. Make your meals ahead of time.

Avoid alcohol and excessive caffeine intake. Consider a light herbal tea in the evenings instead.

Gentle to moderate exercise during the program is great, just check in with yourself on the right level.

ABOUTAt Suja, we’re at our best when we make healthy choices, but sometimes the realities of life can make it tough to keep up. We developed this program with a simple, yet thoughtful series of plant-based food and cold-pressured juices to help us feel refreshed, restored, and renewed in our healthy habits.

B R E A K F A S T L U N C H D I N N E RThe traditional pattern of skimping on breakfast and eating larger meals later in the day can lead to poor decisions (afternoon donut, anyone?) and is risky for your long-term health. So, what to do? Flip your diet upside down!

Suja’s 3-Day Fresh Start program provides about 70% of your daily calories between breakfast and lunch for long-lasting energy and satiety to fuel your waking hours. Dinner is light and provides fiber and complex carbs that are easier to digest, promoting a restful and healing overnight fast. Read more at www.sujajuice.com/freshstart.

D I N N E R :ROASTED VEGGIES + LENTILS

B R E A K F A S T :OVERNIGHT OATSHEALTH PURPOSE: This substantial meal helps stimulate digestion with fiber and provides long-lasting energy and satiety with protein and fat.

directions

Gently mix oats, nut and seed mixture together in a bowl. Store at room temperature in an airtight container. To make a single serving: the night before breakfast, scoop 3/4 cups of the dried mixture into a bowl. Add 3/4 cup nut milk or water. Place in fridge overnight so ingredients can absorb liquid. When ready to eat, add fresh berries or dried fruit (optional).

ingredients

• 1 1/2 cups rolled oats • 1/2 cup nuts and seeds, raw • 1 1/2 cups nut milk or water • 1/2 tsp cinnamon, ground• dried fruit (optional)• Fresh blueberries or raspberries (optional)

M I D D A Y S N A C K :SAVORY TR AIL MIX

• organic raw nuts (e.g. walnuts, cashews, almonds)• organic raw seeds (e.g. sunflower seeds, pumpkin seeds)• organic dried berries (e.g. cranberries, goji berries)

HEALTH PURPOSE: Warm, roasted vegetables plus plant-based protein from lentils make this lightest meal of the day easy to digest. The fiber and mineral-rich ingredients prepare the body for a restful and comfortable overnight fast. Drizzle both dishes with a little tahini or additional olive oil to create a creamier texture if desired.

LENTIL DISH• 1 tsp cumin, ground• 1/4 tsp salt• 1 1/2 cups green lentils, soaked overnight in water• 3 cups vegetable broth, low-sodium• 2 cloves garlic, minced

ROASTED VEGGIES• 1/3 cup olive oil• 1/2 tsp salt• 1 cup yam, peeled and cubed• 1 medium yellow onion, chopped• 2 cups of each of the following fresh vegetables, coarsely chopped: cauliflower, carrots, and turnips

HEALTH PURPOSE: A handful of artfully combined raw nuts and berries to keep you focused and energized, helping you push through your afternoon to dinner.

L U N C H :CRUNCHY VEGGIE BOWLHEALTH PURPOSE: The combination of raw, fresh vegeta-bles provides a refreshing crunch and amazing antioxidants, vitamins, and minerals. The warm coconut rice and creamy peanut sauce bring this dish together to create a nourishing and energizing midday meal.

CRUNCHY VEGGIES • 1/3 cup peanuts• 1 cup portobello mushrooms • 1/4 head red cabbage, sliced • 1 scallion, sliced • 1/2 red or gold beet, scrubbed and finely chopped or grated• 1/2 cucumber, sliced in half and cut into matchsticks• 1 small handful bean sprouts• 1/2 cup fresh cilantro, chopped• 1/4 cup fresh mint leaves, chopped• Store-bought peanut sauce (optional)

SAVORY COCONUT RICE• 1 1/2 cups jasmine rice• 15 oz coconut milk• 1 clove garlic, minced• 3/4 tsp salt• 1 cup water

CRUNCHY VEGGIESPrep all veggies by chop-ping, slicing, etc. Mix to-gether and store in airtight container in the fridge. When ready to eat, toss a serving of veggies in a bowl and place over warm coco-nut rice. Top with peanuts and drizzle with peanut sauce. Enjoy!

SAVORY COCONUT RICECombine all ingredients in a sauce pan and stir to mix. Bring rice mixture to a boil over high heat, then cover and reduce heat to low. Simmer for ~20 min or until liquid is absorbed. Turn off heat and allow rice to cool in covered pot for another 15 minutes. Store in airtight container in fridge until ready to re-warm.

M O R N I N G S N A C K :NUT & BUT TER BALLS

directions directions

• 3/4 cup cashew butter, unsalted• 1/2 cup coconut, shredded and unsweetened • 1/2 cup dates, pitted and minced • 2 Tbsp hemp seeds, hulled • 2 Tbsp flax meal • 2 Tbsp cacao nibs • 1/2 tsp pure vanilla extract• 1/4 tsp cinnamon, ground

Bring nut butter to room temperature. Mix all ingredients together by hand in a large mixing bowl until well combined. Divide the mixture into six equal parts and, using your hands, roll into 6 balls. Store in refrigerator in an airtight container.

HEALTH PURPOSE: These are packed with dense, energy sustaining ingredients to keep your belly full and body and brain moving at an even keel.

LENTIL DISHIn a medium sauce pan, bring the broth to a boil over high heat. Add the remaining ingredients and return to a boil. Once boiling, cover, reduce heat to low, and simmer until lentils are tender, about 15 minutes. To store, allow lentils to cool completely and then store in the fridge in an airtight container. To re-heat, microwave a single serving for ~2 min.

ROASTED VEGGIESPreheat oven to 400°F. Mix all ingredients together in a large bowl until veggies are evenly coated with oil. Spread onto a rimmed baking sheet and bake ~30 minutes. Veggies should be roasted yet firm. Let cool to room temperature and then store in fridge in an airtight container. To re-heat, microwave a single serving for ~2 minutes. Enjoy!

Combine all of your favorite organic nuts, seeds and berries to create 1 cup of trail mix. Store in an airtight container overnight.

Each day, you’ll enjoy a total of three Suja juices, three mini-meals and two snacks. Allow for some time between consuming the next juice or meal, but the exac t t iming of each s tep can be cus tomized to your preference.

DAILY SCHEDULE HOW TO RESET ON THE 3-DAY SUJA FRESH START

1 2 3 4

5 6 7 8

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directions

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