Index

Day 1

  • Juice Fast Journey
  • Jason Vale – Super Juice me

Day 2

  • Sequence 1 – Megan Watts
  • Sequence 2 – Megan Watts

Day 3

  • Journey – Kathy O

    3 DAY JUICE FAST 

    Welcome to Your 3-Day Juice Fast Journey!

    Congratulations on starting your 3-day juice fast! You’ve taken a powerful step towards flooding your body with pure nutrition, enhancing your well-being, and resetting both physically and mentally.

    The Science Behind a 3-Day Juice Fast

    During the fast, your body redirects its energy away from digestion and toward deep detoxification and cellular repair. Here’s what happens:

    • Digestive System: With no solid food to process, the digestive system focuses on elimination. You’ll likely experience better digestion and more regular bowel movements post-fast.
    • Liver Detoxification: The liver clears toxins more efficiently, supporting clearer skin, better energy levels, and improved digestion.
    • Autophagy & Immunity: The body enters autophagy, a process of cellular repair that strengthens immunity and regenerates healthy cells.
    • Blood Sugar & Cravings: The fast helps regulate blood sugar and curbs cravings, allowing your body to stabilise energy levels.

    This fast is ideal for resetting your body after indulgences, stress, or as part of a pre- or post-surgery routine.

    Pre-Fasting Guide (7-Day Countdown)

    Here’s how to prepare for the best results: Remember 7 days of preparation is ideal for a better result, but it’s still fine to jump straight in if that is the time frame you are working with

    Day -7:

    • Set Your Intention: Record a video or write down what you aim to achieve and take some pre-fast photos to track your progress.

    Day -6:

    • Increase Hydration: Gradually up your water intake—aim for at least 2 liters a day. Spring, alkaline, or filtered water is best.

    Day -5:

    • Remove Processed Foods, Caffeine & Alcohol: Start eliminating them to lessen detox symptoms like headaches and nausea. Make sure these are all removed before you start Day 1 of your Fast

    Day -4:

    • Boost Fibre: Add more fruits and vegetables to your meals to cleanse your digestive system before the fast.

    Day -3:

    • Prepare for Detox: Detox symptoms like fatigue or headaches are normal—stay focused on the benefits ahead!

    Day -2:

    • Clear Your Schedule: Ensure the next 3 days are light on responsibilities and activities. Prepare at least 8 litres of filtered water for the fast and reach out if you have any questions.

    Day -1:

    • Infrared Sauna: If available, consider an infrared sauna session to accelerate detox.

    FAST Day: Fast Day 1

    Today’s the day!

    • Juice Delivery: You’ll receive your 15 cold-pressed, live-enzyme juices today—store them in the fridge immediately. These are pressed to order and will arrive within hours of being made locally. Each juice contains 500ml and should be consumed whenever you feel hungry. There is no right or wrong. Listen to your body. Understand that thirst and hunger are different sensations. When you have the urge to drink a juice, first have a glass of water. If you find it doesn’t satisfy you after 10-15 minutes, its time for a juice. Please make sure you sip the juice slowly as if you were sitting down to the juice as a meal. 
    • Access Content: Log into your account on the Juice Fasting Australia website and access our resource library for tips, activities, and distractions to help pass the time if needed. The index to your left are suggestions from our Contents tab in the resources tab found at the top right of the website home page or in your account settings called Fasting resources

    What to Expect Each Day of the Fast:

    • Day 1: Your body shifts from digesting food to detoxifying. You may feel a bit sluggish or experience cravings as your body adjusts.
    • Day 2: Your energy may dip, and detox symptoms (headaches, nausea, fatigue) may be more noticeable. Keep hydrated and rest if needed.
    • Day 3: In our experiences Days 2 and 3 can be much the same but some fasters can experience their bodies starting to feel lighter, and mental clarity often improves. You might notice a clearer complexion and increased focus.

    Remember to stay hydrated, spend time in nature, and engage in light activities like walking or yoga.

    Post-Fasting Guide

    To fully benefit from the fast, it’s crucial to reintroduce foods slowly and gently:

    • Day 4: Start with mono foods (single-ingredient meals), such as a piece of fruit or lightly steamed vegetables.
    • Day 5: Transition to vegan broths and soups to nourish your body without overwhelming your digestion.

    Here are three simple and nourishing vegan recipes to get started:

    1. Vegan Mineral Broth

    A nutrient-dense broth to replenish your body.

    Ingredients:

    • 2 carrots, chopped
    • 2 celery stalks, chopped
    • 1 onion, halved
    • 1 bunch parsley
    • 2 bay leaves
    • 1 tablespoon apple cider vinegar
    • 2 liters of water

    Preparation:

    1. Combine all ingredients in a large pot.
    2. Bring to a boil, then reduce heat and simmer for 1 hour.
    3. Strain and serve warm.

    Nutritional Info (per 250ml serving):

    • Kilojoules: 100 kJ
    • Protein: 1g
    • Fat: 0g
    • Sugars: 2g
    • Sodium: 50mg
    1. Creamy Cauliflower Soup

    A smooth and satisfying soup to gently reintroduce nutrients.

    Ingredients:

    • 1 medium cauliflower, chopped
    • 1 onion, chopped
    • 2 garlic cloves, minced
    • 1 litre vegetable broth
    • 1 cup coconut milk
    • 1 tablespoon olive oil

    Preparation:

    1. Sauté onion and garlic in olive oil until softened.
    2. Add cauliflower and vegetable broth, bring to a boil.
    3. Simmer for 20 minutes, then blend until smooth.
    4. Stir in coconut milk, and season with salt and pepper.

    Nutritional Info (per 250ml serving):

    • Kilojoules: 500 kJ
    • Protein: 3g
    • Fat: 8g
    • Sugars: 2g
    • Sodium: 200mg
    1. Hearty Lentil and Vegetable Soup

    Packed with fibre and protein, this soup will support your digestive transition.

    Ingredients:

    • 1 cup red lentils
    • 1 carrot, diced
    • 1 zucchini, diced
    • 1 tomato, chopped
    • 1 litre vegetable broth
    • 1 tablespoon olive oil
    • 1 teaspoon cumin

    Preparation:

    1. Sauté carrot, zucchini, and tomato in olive oil until softened.
    2. Add lentils, cumin, and vegetable broth, bring to a boil.
    3. Simmer for 25 minutes, then blend half of the soup for a thicker consistency.

    Nutritional Info (per 250ml serving):

    • Kilojoules: 800 kJ
    • Protein: 10g
    • Fat: 5g
    • Sugars: 4g
    • Sodium: 150mg

    Post-Fasting Guide: Days 6-7 (Raw Vegan Salads)

    By Days 6 and 7, your digestive system is ready for more solid, fibre-rich foods in the form of raw vegan salads. These are light yet nourishing meals that support further detox and nutrient absorption. Here are three refreshing salad recipes:

    1. Rainbow Kale Salad

    A vibrant mix of kale and colourful veggies to enhance your body’s recovery.

    Ingredients:

    • 2 cups kale, chopped
    • 1/2 red capsicum, diced
    • 1/2 carrot, shredded
    • 1/4 cup sunflower seeds
    • 1/4 avocado, sliced
    • Lemon juice and olive oil for dressing

    Preparation:

    1. Massage kale with lemon juice and olive oil to soften.
    2. Mix in red capsicum, carrot, sunflower seeds, and avocado.
    3. Toss and serve.

    Nutritional Info (per serving):

    • Kilojoules: 850 kJ
    • Protein: 5g
    • Fat: 14g
    • Sugars: 3g
    • Sodium: 30mg
    1. Cucumber & Avocado Salad

    A hydrating and creamy salad that soothes digestion.

    Ingredients:

    • 1 cucumber, sliced
    • 1 avocado, cubed
    • 1/4 cup cherry tomatoes, halved
    • 2 tablespoons chopped dill
    • Lemon juice and olive oil for dressing

    Preparation:

    1. Combine cucumber, avocado, and cherry tomatoes in a bowl.
    2. Drizzle with lemon juice and olive oil, then sprinkle with dill.
    3. Toss lightly and serve.

    Nutritional Info (per serving):

    • Kilojoules: 900 kJ
    • Protein: 3g
    • Fat: 15g
    • Sugars: 2g
    • Sodium: 20mg
    1. Spinach and Citrus Salad

    A refreshing mix of greens and citrus to boost hydration and vitamin C.

    Ingredients:

    • 2 cups spinach
    • 1 orange, segmented
    • 1/4 cup walnuts
    • 1 tablespoon flaxseeds
    • Balsamic vinegar for dressing

    Preparation:

    1. Toss spinach, orange segments, and walnuts together.
    2. Sprinkle with flaxseeds and drizzle with balsamic vinegar.
    3. Serve fresh.

    Nutritional Info (per serving):

    • Kilojoules: 650 kJ
    • Protein: 4g
    • Fat: 10g
    • Sugars: 6g
    • Sodium: 15mg

    Post-Fasting Guide: Days 8-10 (Introducing Lean Meats & Proteins)

    By Days 8-10, your body is ready for lean proteins and more complex meals. Here’s a meal plan with two alternatives for each meal to guide your reintroduction to more substantial food.

    Day 8

    Breakfast:

    1. Poached Eggs with Spinach and Avocado
      • Ingredients: 2 poached eggs, 1/2 avocado, 1 cup spinach sautéed in olive oil
      • Nutritional Info:
        • Kilojoules: 1200 kJ
        • Protein: 16g
        • Fat: 20g
        • Sugars: 1g
        • Sodium: 150mg
    2. Greek Yogurt with Almonds and Berries
      • Ingredients: 1 cup Greek yogurt, 1/4 cup mixed berries, 1 tablespoon chopped almonds
      • Nutritional Info:
        • Kilojoules: 1100 kJ
        • Protein: 10g
        • Fat: 8g
        • Sugars: 9g
        • Sodium: 70mg

    Lunch:

    1. Grilled Chicken Salad
      • Ingredients: 100g grilled chicken breast, mixed greens, cucumber, and cherry tomatoes
      • Nutritional Info:
        • Kilojoules: 1600 kJ
        • Protein: 25g
        • Fat: 15g
        • Sugars: 4g
        • Sodium: 150mg
    2. Tuna & Quinoa Salad
      • Ingredients: 100g tuna, 1/2 cup cooked quinoa, cucumber, and spinach
      • Nutritional Info:
        • Kilojoules: 1500 kJ
        • Protein: 20g
        • Fat: 10g
        • Sugars: 2g
        • Sodium: 130mg

    Dinner:

    1. Baked Salmon with Steamed Vegetables
      • Ingredients: 150g salmon, broccoli, and carrots steamed
      • Nutritional Info:
        • Kilojoules: 2000 kJ
        • Protein: 30g
        • Fat: 18g
        • Sugars: 3g
        • Sodium: 200mg
    2. Chicken Stir-Fry with Brown Rice
      • Ingredients: 100g chicken breast, stir-fried with capsicum and snap peas, 1/2 cup brown rice
      • Nutritional Info:
        • Kilojoules: 1800 kJ
        • Protein: 25g
        • Fat: 12g
        • Sugars: 4g
        • Sodium: 220mg

    Day 9 – 10

    Breakfast:

    1. Scrambled Eggs with Mushrooms and Tomatoes
      • Ingredients: 2 eggs scrambled, mushrooms, and cherry tomatoes sautéed in olive oil
      • Nutritional Info:
        • Kilojoules: 1300 kJ
        • Protein: 12g
        • Fat: 16g
        • Sugars: 3g
        • Sodium: 120mg
    2. Smoothie with Protein Powder, Banana, and Almond Milk
      • Ingredients: 1 scoop protein powder, 1 banana, 1 cup almond milk
      • Nutritional Info:
        • Kilojoules: 1400 kJ
        • Protein: 20g
        • Fat: 8g
        • Sugars: 15g
        • Sodium: 150mg

    Lunch:

    1. Turkey and Avocado Wrap
      • Ingredients: 100g turkey breast, 1/4 avocado, mixed greens wrapped in a whole wheat tortilla
      • Nutritional Info:
        • Kilojoules: 1600 kJ
        • Protein: 22g
        • Fat: 14g
        • Sugars: 3g
        • Sodium: 300mg
    2. Grilled Chicken Caesar Salad (without croutons)
      • Ingredients: 100g grilled chicken, romaine lettuce, and homemade dressing with olive oil and lemon
      • Nutritional Info:
        • Kilojoules: 1800 kJ
        • Protein: 26g
        • Fat: 20g
        • Sugars: 2g
        • Sodium: 280mg

    Dinner:

    1. Grilled Turkey Breast with Quinoa and Asparagus
      • Ingredients: 150g turkey breast, 1/2 cup cooked quinoa, steamed asparagus
      • Nutritional Info:
        • Kilojoules: 2100 kJ
        • Protein: 30g
        • Fat: 10g
        • Sugars: 2g
        • Sodium: 220mg
    2. Grilled Prawns with Mixed Vegetables
      • Ingredients: 150g cooked Prawns, stir-fried with zucchini, capsicum, and onion
      • Nutritional Info:
        • Kilojoules: 1900 kJ
        • Protein: 28g
        • Fat: 12g
        • Sugars: 3g
        • Sodium: 350mg

    After the Fast

    Ease back into regular eating slowly to let your digestive system adjust. Avoid heavy, processed, or greasy foods for at least a few more days. By nurturing your body with light, nutrient-dense foods, you’ll sustain the benefits of your fast longer.

    We’re here to support you throughout your journey. If you need anything or have any questions, don’t hesitate to reach out.

    Wishing you a revitalising experience!

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