3-Day Fresh Start with Meal Options
We’ve seen the cleanse trend shift over the past several years — and we hear you! Just like all of you, we here at Suja are all about balance too, so we created a mini food-pairing plan to go with our Fresh Start juice plans. The objective of this juice cleanse and meal plan program is still for you to cut out all the bad and consume all the good, coming out of your 1-day, 3-day or 5-day Fresh Start feeling like you have reset your lifestyle to include healthier habits and reprogramming your body to eat cleaner, feel better and think clearer. Cleansing shouldn’t be restrictive or punishing. It should be rejuvenating not only when you’re done, but especially when you’re doing it!
With this food plan and Suja’s Core Fresh Start, you’ll drink 6 juices per day (Master Cleanse, Glow, Twelve Essentials (x2), Purify, and Blue Dream) for 3 days, paired with the following foods & meals. A couple days prior to starting the juice program, it’s a good idea to start eliminating what isn’t serving you including coffee, alcohol, dairy, red meat, sugar and white flour bread products. Now that doesn’t mean that you shouldn’t eat these things again, and in fact, some in moderation from the right sources can be good for your body. But we wean off them for this “cleaning” because they do cause inflammation in our body and we want to prep so we can have a clean slate to work with. As always, maximizing fruits, veggies and whole grains will make the shift to our program much easier!
In keeping with the theme of not making this restrictive, I urge you to mix up which juices you drink at what time of day throughout the various days if the following suggested order of consumption start to feel repetitive or boring to you. As with any other day, cleansing or not, make sure you’re also drinking plenty of water for hydration and are getting physical activity.
All these meal ideas are interchangeable and I’ve given several suggestions per time of day, but feel free to get creative and switch it up while staying within the parameters of clean meals I’ve outlined below.
Start your day with warm water to start digestion and warm your core + 1/2-2 teaspoons of any healthful flavor of choice (turmeric powder, lemon juice, apple cider vinegar, cayenne, ginger, etc); then introduce Master Cleanse – the lemon juice with vitamin C is great for the skin and cayenne pepper will pump up your metabolism.
BREAKFAST (around 20-30 minutes later): Enjoy a light clean, ideally vegan, meal to pair with your juice that includes a plant based fat, protein and wholesome carb to get you through the day. This can include chia pudding made with whole fat plant milk, oatmeal with coconut oil or a spoonful of seed butter, avocado on sprouted toast, millet porridge, or buckwheat groats.
After an hour or two as a snack, enjoy Glow with a handful of nuts or seeds. The mint in the juice can help reduce bloating and aids digestion to keep your gut operating at full force throughout the day.
LUNCH: Opt for a clean meal containing healthy fat and lean protein. Examples include quinoa salad with lemon & olive oil dressing, bean dip with beet chips, chopped veggies with a scoop of tuna mixed with hummus instead of mayo, or buckwheat groats paired with sliced tomatoes and sautéed onions drizzled in avocado oil + Twelve Essentials. Its ginger, peppermint and celery will all aid digestion, decrease fluid retention as we ease into the afternoon, and help with bloat.
After an hour or two as a snack, enjoy another Twelve Essentials with a drizzle of olive or coconut oil mixed into the juice. This oil will aid the absorption of plethora of vital nutrients this juice contains.
DINNER: Not too late in the evening, ideally around 5:30-6pm, enjoy a clean meal containing healthy fat and lean protein. Ideas include: bean and millet salad with corn kernels with a dressing of olive oil, apple cider vinegar & cumin; avocado and tomato salad with bulgur or barley; green salad with lemon & olive oil topped with hemp and pumpkin seeds; poached salmon with watercress or spinach on the side – paired with a Purify for “dessert”. The beets in this juice will help improve blood flow leading to more radiant skin and balanced blood pressure.
No later than 1.5-2 hours before bed, enjoy Blue Dream as a nightcap! The blueberry almond milk infused with hints of cinnamon and vanilla is a great way to wind down at the end of your day, plus it’ll prevent you from wanting to reach for a sugary treat too late in the day.
All these choices will help your body and mind detoxify, cleanse and heal. Enjoy!