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PLANTHE JOE CROSS 7 DAYJUICE CHALLENGE

OVERVIEW - JOE CROSS 7 DAY JUICE CHALLENGEDay 1: MondayDay 2: TuesdayDay 3: WednesdayDay 4: ThursdayDay 5: FridayDay 6: SaturdayDay 7: SundayDaily JuiceOrange GingerCelery & Co.Wake-Up-CallMinty GreenBeet-TasticTurmeric TakeoverMean GreenOptional MealSwapBroccoli Stir FryRoasted VegetableSaladSweet Potato HashMexican MasonJar SaladCauliflowerSpinach SoupVeggie Burgers Fennel FriesBanana Ice CreamThe Joe Cross 7 Day Juice ChallengeP2

JUICE SHOPPING LIST - JOE CROSS 7 DAY JUICE CHALLENGEFruitVegetablesHerbs3 green apples2 beets4 inch (10cm) piece ginger2 lemons15 carrots1 small bunch of mint1 lime16 celery stalks3 inch (7.5cm) piece turmeric2 oranges3 cucumbers1 pear1 fennel bulb (with frond)3 red apples8 kale (Tuscan cabbage) leaves1 ruby red grapefruit1 sweet potatoNote: Shopping list does not include optional ingredients or substitutions.The Joe Cross 7 Day Juice ChallengeP3

OPTIONAL MEAL SWAP SHOPPING LIST - JOE CROSS 7 DAY JUICE CHALLENGEFruit & VegetablesHerbs & SpicesOther1 avocado1 tsp ground chili powder¼ cup almond butter (60g)1 banana¼ cup chives or scallions (12g)1 quart container unsweetened almond milk (32oz)2 broccoli heads1 small bunch fresh cilantro (coriander)¼ cup slivered almonds (30g)4 carrots1 tsp cumin2, 15-oz cans of black beans (400g)1 head cauliflower5 garlic cloves¼ cup gluten-free bread crumbs (30g)2 fennel bulbs2-inch (5cm) ginger bulb1 egg (or 1 flax egg: 1 tbsp of flaxseed mixed with 2 ½ tbsp of water)4 kale (Tuscan cabbage) leaves3 lemons1 tbsp flaxseeds1 cup of mushrooms (120g)1 lime4 teaspoons pure maple syrup or honey2 onions1 tsp oregano2.5 cups of quinoa (460g)5 red bell peppers1 tsp paprika1 cup rice (200g)1 red onion1 tsp onion powder3 tablespoons rice vinegar1 head romaine lettuce (cos)1 small bunch fresh parsley3 tablespoons tamari (or soy sauce)4 sweet potato½ tsp red pepper flakes an extra pinch1 quart container vegetable broth (32oz)1 cup spinach (30g)¼ tsp thymecoconut oil1 tomato¼ cup sesame seeds (30g)olive oil2 zucchinisea saltblack pepperNote: Shopping list does not include optional ingredients or substitutions.Joe Cross 7 Day Juice ChallengeP4

DAY 1 MONDAY JOE CROSS 7 DAY JUICE CHALLENGEJuice of the Day:Optional Meal Swap:Orange GingerIngredients: 8 medium carrots 1 lemon 1 inch (2.5 cm) piece of gingerSimple Broccoli Stir FryThis bright, sunny juice will jump-Stir-frying is a fast and easy way to make astart your week and fill you withfresh one-pot meal and enjoy an array of veggiesantioxidants and vitamin A alongincluding antioxidant-rich broccoli, carrots andwith a great digestive aid that canpeppers. This easy sauce comes together quicklyhelp boost metabolism.offering so much flavor.Directions:1. Peel Lemon.2. Wash all produce well.3. Add all ingredients through juicerand enjoy!Makes 1 serving, 16oz (475ml)Ingredients: 2 tablespoons coconut oil 1 onion, thinly sliced 4 medium carrots, thinly sliced 4 cups of broccoli, cut into florets(about 2 large heads) 2 medium red bell peppers, thinly slicedSauce: ¼ cup almond butter (or tahini, peanut butter or sunflower butter)3 tablespoons gluten-free tamari(or soy sauce) 3 tablespoons rice vinegar(or apple cider vinegar) 4 teaspoons pure maple syrup or honey 4 teaspoons grated gingerDirections:1. Mix all sauce ingredients together in a bowland set aside.2. Heat oil in a wok or saucepan and sautéveggies. Add onions and carrots first,followed by the broccoli and peppers.Vegetables should retain their color andstill be crunchy (about 6-8 minutes).3. Add sauce and cook for another minute ortwo, stirring well.4. Serve over cooked rice (1 cup/200g).Follow directions on package.Optional: You can also make rice noodles(1, 12-oz package) or cauliflower rice(1, 12-oz/340g bag). Follow directionson package.Prep time: 10 minutes Cook time: 10 minutesTotal time: 20 minutes Servings: 4(1 inch (2.5 cm) fresh grated ginger bulb)The Joe Cross 7 Day Juice ChallengeP5

DAY 2 TUESDAY JOE CROSS 7 DAY JUICE CHALLENGEOptional Meal Swap:Juice of the Day:Warm Roasted Vegetable Quinoa SaladCelery & Co.You’ll be surprised by thisThis nourishing salad will teach you themild-flavored green juice with justsimple and delicious art of roasting vegetables.a hint of licorice flavor that isYou can use any vegetables you like in this salad,high in minerals and goodand it will still work well.for digestion.Ingredients: 8 celery stalks 1 green apple 1 small fennel bulb 1 frondDirections:1. Wash all produce well.2. Chop fennel bulb in half(or quarters) and separate 1frond for juicing.3. Add all ingredients through juicerand enjoy!Makes 1 serving, 16oz (475ml)Ingredients: 1 ½ cups (250g) quinoa, uncooked 3 cups (600ml) vegetable broth 2 zucchini (courgette), chopped into cubes 2 small sweet potatoes, chopped into cubes 3 – 4 kale (Tuscan cabbage) leaves, choppedroughly 2 red bell pepper (capsicum) 2 – 3 tbsp coconut oil ¼ cup (30 g) slivered almonds sea salt & pepper to tasteDressing: ¼ cup (60ml) extra-virgin olive oil 1-2 tbsp lemon juice 1-2 fresh garlic cloves, crushed 1 handful of parsley, chopped sea salt and pepper to tasteGet Ahead: Make an extra 1 cup of quinoa forThursday’s meal. Cook 1 cup quinoa with 1.5cups of broth or water. Once cooked, put in anair-tight container in the fridge until you areDirections:1. Preheat the oven to 350F (180C).2. Rinse and drain quinoa then add to asaucepan with 3 cups of broth. Bring toboil then simmer for 15-20 minutes or untilall water is absorbed.3. Wash all the produce well.4. Chop the zucchini, sweet potato, andpepper into cubes, then place on bakingtray.5. Toss in coconut oil and season with saltand pepper, then cook for 30 minutes.6. Place kale into oven with 15 minutesremaining for the roasted veggies. (You canalso steam, boil or simply enjoy raw.)7. Slightly toast almonds (optional).8. Mix dressing ingredients together in asmall bowl until well combined.9. Remove roasted vegetables and kale fromoven then toss with almonds and dressingin a large bowl.10. Serve immediately.Prep time: 15 minutes Cook time: 30 minutesTotal time: 45 minutes Servings: 4ready to make your mason jar salad.The Joe Cross 7 Day Juice ChallengeP6

DAY 3 WEDNESDAY JOE CROSS 7 DAY JUICE CHALLENGEJuice of the Day:Optional Meal Swap:Sweet Potato HashWake-Up CallIngredients: 1 ruby red grapefruit 1 orange 2 carrots ½ inch (1cm) piece of gingerThis juice will wake you up anyEat more veggies in the morning by makingtime of day with its equally tartthis sweet potato dish, loaded with immuneand sweet flavors. The grapefruitsupportive nutrients like antioxidants, vitamin C,supports weight loss and helpsbeta- and alpha-carotene, plus phytonutrientsimprove insulin sensitivity.found in garlic and onions like allium.Directions:1. Peel grapefruit.2. Wash all produce well.3. Add all ingredients through juicerand enjoy!Makes 1 serving, 16oz (475ml)Ingredients: 2 medium sweet potatoes1 tbsp olive oil1 small red onion2 garlic cloves1 red bell pepper (capsicum)½ tsp cracked red pepper¼ cup chives or scallions (12g)sea salt and black pepper, to taste4 eggs (optional)Directions:1. Wash and peel sweet potatoes. Then dice into bitesized pieces.2. Wash red pepper. Cut away stem and seeds, discard.Dice red pepper.3. Peel and dice red onion.4. Smash garlic cloves and discard skin. Chopand leave on cutting board, exposing to airto help potentiate the phytonutrients.5. Wash and chop chives. Reserve 1 Tbsp for garnish.6. Heat olive oil over medium heat in pan, ironskillet is ideal.7. Add onions and pinch of salt, cook untilsoft about 6 minutes, stirring occasionally.8. Add garlic, red pepper, sweet potatoes, saltand cracked red plus black pepper.9. Cook 10 minutes, then add chives/scallionsexcept 1 Tbsp for garnish. Stir occasionally.10. Cook additional 5-10 minutes until sweetpotatoes are golden brown and soft.11. Let cool, portion into bowl and garnish withchives/scallions.12. If desired, cook eggs any style you like,over- easy or poached work best.13. Top sweet potato hash with eggs and enjoy!Prep time: 5 minutes Cook time: 15 minutesThe Joe Cross 7 Day Juice ChallengeTotal time: 20 minutes Servings: 2P7

DAY 4 THURSDAY JOE CROSS 7 DAY JUICE CHALLENGEJuice of the Day:Optional Meal Swap:Minty GreenIngredients: Mexican Mason Jar SaladsA green juice that tastes like aThe secret to keeping this on-the-go salad freshmojito mocktail, yes please! Enjoyis to keep the dressing at the bottom and thethe fresh clean flavors of this cu-greens at the top. With a little bit of prep earlier incumber-rich juice that will keep youthe week, you can have this meal ready to go inhydrated and feeling good.10 minutes or less.Directions:Ingredients:Directions:2 cucumbers1. Wash all produce well.1 lime2. Add all ingredients through juicerand enjoy!For the Jars:1. Whisk together dressing ingredients in asmall bowl and set aside.2. Place an equal amount of dressing at thebottom of each jar.3. Prepare the avocado, tomato, cilantromixture by chopping all ingredients andmixing together in a large bowl.4. Now it’s time to layer your salad. Start withblack beans, quinoa, avocado-tomatomixture and finally, lettuce. Put the lid onyour salads and refrigerate until ready toserve. (Salads will last for up to a week inthe fridge when unmixed.)5. When you’re ready to eat, just empty jaronto a large plate or bowl and enjoy!1 pear1 handful mintMakes 1 serving, 16oz (475ml) 15-oz can (400g) of black beans (BPA free) 4 (16 ounce/pint-size) wide-mouth jars1 cup quinoa (cooked)1 avocado, chopped1 tomato chopped1 handful cilantro4 cups romaine lettuce (cos), shredded(about one head)For the Chile Lime Dressing: ½ cup olive oil juice of one lime 1 teaspoon ground chili powder pinch red pepper flakes Salt and pepper, to tasteThe Joe Cross 7 Day Juice ChallengePrep time: 10 minutes Total time: 10 minutesServing Size: 1 jar Servings: 4P8

DAY 5 FRIDAY JOE CROSS 7 DAY JUICE CHALLENGEJuice of the Day:Optional Meal Swap:Beet-TasticIngredients: Cauliflower Spinach SoupTry drinking this juice beforeThis warming soup is a rich source of immune-a workout, as beets help lowerboosting and health-promoting nutrientsblood pressure and improveincluding vitamin C, energizing B vitamins,physical performance, or anybone-healthy vitamin K and brain and heart-time of the day when you needhealthy folate. Eating more vegetables is easya boost of energy.when you know how to make soups like this one.Directions:2 large beets1. Wash all produce well.1 red apple2. Add all ingredients through juicerand enjoy!4 carrots1-inch piece fresh gingerMakes 1 serving, 16oz (475ml)Ingredients: 1 head of cauliflower1 oniondash of red pepper flakes1 cup (30g) spinachdash of sea salt and pepper2 tbsp olive oil¼ tsp thyme½ cup (125ml) unsweetened almond milk1 cup (250ml) low sodium vegetable brothsage leaf for garnish (optional)Directions:1. Preheat the oven to 425F (218C).2. Cut cauliflower into florets and slice the onion.Spread on roasting pan.3. Toss the cauliflower and onion with the olive oil,garlic, and red pepper flakes on a baking sheet;sprinkle with the salt and thyme and toss again.Roast until golden and tender, about 20 minutes.4. Combine all ingredients (except garnish) in afood processor or high-powered blender andblend or process on high for 2-3 minutes or untilwell mixed.5. In a medium to large stockpot heat theblended soup over medium for 10-15 minutesor until warmed.6. Serve with garnish and enjoy!Prep time: 10 minutes Cook time: 40 minutesTotal time: 50 minutes Servings: 4The Joe Cross 7 Day Juice ChallengeP9