10 Dias - Dieta Do Suco
10 Dias - Dieta Do Suco
10 Dias - Dieta Do Suco
10-Day Plan Its a period of time where you commit to drinking and eating fruits and
vegetables in order to regain or sustain your vitality, lose weight and
kick-start healthy habits that recharge your body and get your diet back in
alignment for optimal wellness. The 10-day Reboot Lite plan involves eat-
ing and juicing only fruits and vegetables for 10 days. You will find juicing
only plans and longer Reboot plans at www.RebootwithJoe.com/plans
P. 6 Reboot Lite 10 - Day Plan 2013 Reboot Holdings Pty Ltd. All rights reserved. For more information go to: RebootwithJoe.com P. 7
DAYS 1- 5: Meal Plan At a Glance
Day 1 Day 2 Day 3 Day 4 Day 5
When You Wake Up 8-12 oz./250-375 ml. 8-12 oz./250-375 ml. 8-12 oz./250-375 ml. 8-12 oz./250-375 ml. 8-12 oz./250-375 ml.
of hot lemon water of hot lemon water of hot lemon water of hot lemon water of hot lemon water
(add fresh gingerroot (add fresh gingerroot if (add fresh gingerroot if (add fresh gingerroot if (add fresh gingerroot if
if desired) desired) desired) desired) desired)
Breakfast Cherry/Berry Apple Cherry/Berry Apple Shamrock Smoothie Island Green Smoothie Shamrock Smoothie
Cinnamon BakeMeal Cinnamon Bake
Morning Snack Carrot Apple Ginger Juice Celery Pear Cucumber Green Lemonade Juice Carrot Apple Lemon Juice Joes Mean Green Juice
Green Juice
Lunch Reboot Green Salad Kale Avocado Salad w/ Squash & Apple Soup Green Detox Soup Squash & Apple Soup
Vinaigrette
Carrot & Sweet Potato Fries Raw Carrot Ginger Soup Sauted Greens w/ Garlic Reboot Green Salad
Afternoon Snack Carrot Apple Ginger Juice Celery Pear Cucumber Green Lemonade Juice Carrot Apple Lemon Juice Joes Mean Green Juice
Green Juice
Dinner Kale Avocado Salad w/ Green Detox Soup Raw Carrot Ginger Soup Squash & Apple Soup Green Detox Soup
Vinaigrette
Roasted Acorn Squash Stuffed Roasted Acorn Squash Stuffed
Carrot & Sweet Potato Fries w/ Mushroom & Sage w/ Mushroom & Sage
w 1 basket berries w 34 carrots w 1 small bunch sage w 8 oz./235 ml. coconut water
w 12 red apples w 1 large bunch celery w 1 bunch parsley w 3 quarts/3 L vegetable stock+
w 2 green apples w 6 cucumbers w 1 bunch cilantro (optional) w raisins (3 Tbsp./45 g.)
w 2 bananas w 6 bunches kale w 2 bulbs garlic w cinnamon
w 5 lemons (Australian Tuscan Cabbage) w 1 big hunk of gingerroot w nutmeg
w 1 bunch hearty leafy greens w cumin
(collards, kale/Australian Tuscan w cayenne pepper
Cabbage, chard) w red pepper flakes (optional)
w 2 bunches spinach w dried basil
w 1 head romaine lettuce w olive oil
w Additional greens of your choice w coconut oil
to make 2 big salads w balsamic vinegar
w 1 red cabbage w honey
w 1 tomato w sea salt
w 3 avocados w black pepper
w 2 medium sweet potatoes w parchment paper
w 1 leek w herbal teas; such as berry,
w 1 small head broccoli peppermint, chamomile, and
w 1-2 zucchini mildly caffeinated geinmacha
w 2 medium acorn squash^ green tea
(Australia: Baby Pumpkin)
w 1 large portabella mushroom
w 2 small onions
w Plus enough of your favorite
veggies to add to 2 salads, such
as cucumber, celery, carrot,
tomato, radish, onion, avocado
(or for variety: try radish, fennel,
grated beet, sprouts).
P.10 Reboot Lite 10 - Day Plan Reboot Holdings Pty Ltd 2013 P. 11
DAYS 1- 5: Reboot Recipes BREAKFAST RECIPES:
1 handful spinach
1/2 avocado
2 lemons, peeled
6 handfuls kale
2 celery stalks
Salads cont. next page.
1 green apple
1/2 lemon
1/4 tsp./1.25 g. sea salt or more to taste Ground black pepper to taste 4.) Add broth and apple; simmer 10 minutes
until apple is soft.
1/2 c./118 ml. raw fresh coconut meat 2 quarts/ 2 L. organic vegetable broth
(optional) (or make your own) 5.) Add squash (remove from skin).
2 Tbsp./30 ml. cold pressed avocado or 6.) Puree in blender or use hand blender.
olive oil (for garnish) 7.) Add pepper to taste.
2 Tbsp./30 g. chopped fresh cilantro
(optional, for garnish)
Ingredients: Directions:
Carrot & Sweet Potato Fries
1 medium acorn squash (Australia: 1.) Preheat oven to 450F/250C.
This recipe makes 2 servings.
baby pumpkin) 2.) Trim off each end of the squash.
Ingredients: Directions: 3/4 tsp./4 ml. plus 1/4 tsp./1 ml. sea salt 3.) Stand the squash upright and halve
2 medium sweet potatoes 1.) Preheat oven to 425F/220C. 1/2 tsp./2 ml. fresh ground black pepper lengthwise.
2 large carrots 2.) Peel the sweet potatoes and carrots. Cut 6 Tbsp./90 ml. olive oil, plus extra 4.) Scoop out the pulp and the seeds and
the potatoes in half lengthwise, and slice for brushing discard.
2 Tbsp./30 ml. olive oil
each half into 4 equal wedges. For the
2 garlic cloves, minced 5.) Brush each squash half with olive oil, and
1 tsp./5 g. ground cumin carrots, cut in half crosswise into two
then sprinkle with 3/4 tsp. salt and the black
chunks. Slice each chunk lengthwise into 2 1 large portabella mushroom, chopped
1/4 tsp./1.25 g. ground black pepper pepper.
pieces, and cut each piece into 2 or 3
1/2 tsp./2.5 g. sea salt. wedges, making them roughly the same 1 small onion, chopped 6.) Arrange cut sides down on a baking sheet
size as the potatoes. 2 tsp./5 g. fresh sage, finely chopped lined with parchment paper.
3.) Put the potato and carrot wedges into a Pinch red pepper flakes, optional 7.) Roast the squash until the flesh is tender
bowl and toss with the oil, cumin, pepper and the edges are golden brown, approxi-
and salt. mately 25-35 minutes.
4.) Arrange on baking sheet lined with parch 8.) Remove from the oven, flip the squash
ment paper. halves over and set aside.
5.) Bake for 30 minutes or until the flesh is 9.) While the squash roasts, heat the olive oil
tender and the outside is lightly browned in a medium saucepan over medium high
and the edges slightly crisp. heat.
Ingredients: Directions:
1 large bunch hearty leafy greens 1.) Wash greens well and chop off stems. Its
(collards, kale/Australian Tuscan okay if the greens are wet the water will
Cabbage, chard) cook off.
2 cloves garlic, chopped 2.) Place 1/2 of the greens in a stack and roll
up. Slice crosswise into ribbons. Repeat
1 Tbsp./15 ml. olive oil
with second 1/2 of greens.
Salt and pepper to taste.
3.) Heat olive oil in a frying pan over medium
heat and add garlic. Sautee for about a
minute, and then add greens, adding them
in batches if you need to.
Days 6 -10
DAYS 6 - 10: Meal Plan At a Glance
Day 6 Day 7 Day 8 Day 9 Day 10
When You Wake Up 8-12 oz./250-375 ml. of hot 8-12 oz./250-375 ml. 8-12 oz./250-375 ml. 8-12 oz./250-375 ml. 8-12 oz./250-375 ml.
lemon water (add fresh ginger- of hot lemon water of hot lemon water of hot lemon water of hot lemon water
root if desired) (add fresh gingerroot if (add fresh gingerroot if (add fresh gingerroot if (add fresh gingerroot if
desired) desired) desired) desired)
Breakfast Tasty Tart Treat Tasty Tart Treat Morning Green Glory Juice Great Green Fruit Blend Great Green Fruit Blend
Smoothie Smoothie
Morning Snack Morning Green Glory Juice Sporty Spice Juice Coconut water Sunrise Juice Un-beet-able Juice
Lunch Roasted Beet Salad Sweet Potato & Thai Reboot Salad Green Vegetable Soup Roasted Veggie Salad
Bok Choy Soup
Harvest Roasted Vegetables Harvest Roasted Vegetables Apples, Parsnips, and
Harvest Roasted Vegetables Sweet Potatoes
Afternoon Snack Morning Green Glory Juice Sporty Spice Juice Morning Green Glory Juice Sunrise Juice Un-beet-able Juice
Dinner Sweet Potato & Bok Choy Thai Reboot Salad Green Vegetable Soup Roasted Veggie Salad Vegetable Stir Fry
Soup
Apples, Parsnips, and Sweet
Harvest Roasted Vegetables Potatoes
Dessert Peach/Pear Pie Delight Purple Passion Peach/Pear Pie Delight Purple Passion Peach/Pear Pie Delight
Before Bed Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea
w 10 red apples w 14 carrots w 1 bunch basil w 24 oz. /.75 liter coconut water
w 4 green apples w 2 bunches celery w 1 large bunch mint w herbal teas
w 4 oranges w 5 cucumbers w 2 bulbs garlic cloves w olive oil
w 6 ripe peaches or pears w 3 bunches kale (Australian Tuscan w 1 big hunk of gingerroot w balsamic vinegar
w 3 pints / 1.4 liters blueberries Cabbage) w 1 small bunch thyme w rice vinegar
w 8 lemons w 4 bunches leafy greens (collards, w low sodium soy sauce
w 1 large bunch purple/black/red kale/Australian Tuscan Cabbage, w red pepper flakes
grapes chard) w paprika
w 1 grapefruit w 2 bunches spinach w dried thyme
w 1 small pineapple w 1 large head romaine lettuce w dried basil
w 2 kiwis w 3 bunches / 2.75 lbs /1.25 kg mixed w cinnamon
w 1 mango salad greens w salt
w 2 bananas w 3 bunches / 2.75 lbs /1.25 kg w pepper
w 1 pear arugula (Australian Rocket) w Stevia/coconut sugar (optional)
w 2 pints / .95 liter strawberries w 1 small cabbage (red or green)
shallots)
w 4 leeks
w 1 red onion
w 5 onions
w 2 bunches of broccoli
w 3 cups mushrooms
w 10 sweet potatoes
w 4 parsnips
butternut pumpkin)
w 4 summer squash
w 2 medium zucchini
w 2 red peppers
w 3 green peppers
eggplant
w 1 avocado
w 2 chilies
P. 6 Reboot Lite 10 - Day Plan Reboot Holdings Pty Ltd 2013 P. 7
DAYS 6 - 10: Reboot Recipes BREAKFAST:
Ingredients: Directions:
Hot Water w/Lemon or Ginger
2 c./200 g. beet greens, red swiss chard, Add all ingredients in blender and blend
Ingredients: Directions: kale, spinach or a combination, roughly until smooth.
8-12 oz./250-375 ml. water 1.) Boil water. chopped and packed
lemon wedge 2.) Place ginger slices in mug, and pour in 1 banana
1/2 in/1.25 cm ginger, peeled and boiling water. Squeeze lemon juice into
1 red apple, cored
sliced thinly water.
1/2 pear, cored
3.) Let ginger steep for 3-5 minutes and
remove, or keep in for stronger flavor. 10 strawberries, green tops cut off
1 kiwi
1/2 mango
8-10 large kale leaves (Australian Rinse all ingredients and cut to size for your 1 handful mint
Tuscan Cabbage) juicer. Add ingredients to juicer. Enjoy!
6 romaine leaves
6 stalks celery
1 lemon (peeled)
1 red apple
Dash cinnamon
Ingredients: Directions:
Green Vegetable Soup
3 Tbsp./45 ml. olive oil 1.) Heat the oil in a large pot over medium heat.
This recipe makes 3 servings.
2.) Add the onion, leeks, garlic and red pep
1 medium onion, diced
Ingredients: Directions: per flakes and saut until the vegetables
1.) In a large stock pot or Dutch oven, heat the 2 leeks, white part only, roughly chopped soften, about 3 minutes.
2 Tbsp. olive oil
olive oil over medium high heat. 2 cloves garlic, minced 3.) Add the carrots, celery, sweet potato, thyme,
2 leeks, white and light green parts,
2.) Add the leeks and garlic and saut for parsley and salt and saut 3 minutes.
thinly sliced Pinch red pepper flakes
3 minutes. 4.) Add the water and increase the heat to high.
3 cloves garlic, minced 3.) Add the broccoli, zucchini, spinach, basil, 2 medium carrots, sliced into 1/4-inch/.5
5.) Bring the mixture to a boil, then return to a
salt and pepper. cm. thick rounds
1 head broccoli, trimmed to small florets simmer and cook until the vegetables soften
4.) Stir and cook for 5 minutes. 2 celery stalks, diced about 30 minutes.
2 medium zucchini, cut into half-moons
5.) Add the water and bring to a boil. Lower the 1 large sweet potato, peeled and roughly 6.) Stir in the bok choy and cook for another
1 head spinach, roughly chopped 5 minutes.
heat and simmer for 15 minutes. chopped
4 leaves basil 6.) Remove from the heat and stir in the 7.) Stir in the pepper and any additional salt
2 sprigs thyme
chopped basil. if necessary.
1 tsp. sea salt
2 sprigs parsley 8.) Remove the thyme and parsley sprigs and
1/2 tsp./2.5 g. fresh ground pepper serve.
1 tsp./5 grams salt
6 c./1.4 L water .
4 c./1 liter water
3 Tbsp./45 g. fresh basil, chopped
1 large bok choy or 3 baby bok choy,
cleaned and torn in pieces