Download Report

about our
3-DAY
JUICING*
ROUTINE
HOW TO CHOOSE YOUR
CALORIE LEVEL
Sometimes you need a kick start to commit to healthier eating.
The nutrition experts at Jamba Juice have developed a 3-Day
Juicing Routine designed to keep you nourished while watching
your calorie intake. Each plan is based on whole food nutrition
and Jamba Juice's delicious cold pressed juices to renew, restore,
rejuvenate and help you achieve your healthy eating goals.
How do you know which calorie level is right for you?
Every day you will follow a meal plan that includes 3 bottles of
Jamba's cold pressed juices that provide at least 12 servings of
fruits and veggies. You may add a fourth juice per day if you are
on a higher calorie diet or are very physically active. Feel free to
follow our suggested meals, or substitute with similar foods.
In addition to healthy eating, it is important to get at least 3060 minutes of moderate physical activity daily—walking, bike
riding, and running are
all great options!
•Women typically choose a 1600 calorie level to lose weight
and an 1800 calorie level to maintain weight.
•Men chose 2000 calories and possibly 2200 calories a day,
depending on their size and activity level.
MOM WAS RIGHT:
Eating fruits and vegetables is good for you. Diets rich in fruits and veggies are loaded with essential vitamins, minerals,
fiber and other phytonutrients important for good health. As a bonus, produce is naturally low in fat!
But it's not always easy to get the full servings of fruits and vegetables we need each day. Drinking 100% juices made from only
fruits and veggies is an easy and convenient way to help satisfy your daily produce requirement while helping you stay hydrated.
At Jamba, we carefully blend nutrient-rich fruits and vegetables into healthy juices that are delicious, and good for you!
*Consult your physician or health care provider before starting any diet, weight loss or special meal plan. Your results may vary.
RECIPES
BREAKFAST
Cinnamon Apple Oatmeal
1/2 cup quick cooking oats
1/4 cup unsweetened applesauce
1/8 teaspoon ground cinnamon
1/2 teaspoon maple syrup
Directions:
1 Cook oats according
to package directions.
2 Stir in applesauce, cinnamon
and maple syrup.
Makes 1 serving.
Cinnamon Apple Oatmeal • Cal 200
Serve with 1 boiled egg • Cal 80
In a hurry? Pick up Jamba Juice's
Steel-cut Oatmeal with Apple
Cinnamon topping
TOTAL CALORIES FOR DAY ONE • 1555*
FOR 1800 CALORIES:
Add 1 cup sliced strawberries to the oatmeal to
breakfast • 55 calories | Add 30g dry roasted
peanuts to mid-morning or afternoon snack to
lunch • 175 calories
* Includes 3 bottles of Cold Pressed Juice
LUNCH
Turkey, Kale & Swiss Melt
1 multi-grain thin flatbread,
cut in half
2 teaspoons Dijon mustard
1/2 cup spinach leaves,
baby kale or arugula
1 slice Swiss cheese, cut in half
4 slices deli turkey breast
DINNER
Basil & Almond
Crusted Salmon
1 (4 oz.) salmon fillet, skinned
1 teaspoon olive oil, divided
2 tablespoons finely chopped
fresh basil
2 teaspoons finely chopped almonds
1 teaspoon flour
Directions:
1 Spread each flatbread half with
1 teaspoon mustard.
Directions:
1 Season salmon with salt and pepper.
2 Brush top with 1/2 teaspoon olive oil.
2 Top each with 1/4 cup greens, 1/2
slice of cheese and 2 slices of turkey.
3 In a small bowl combine basil,
almonds and flour. Press evenly
over the top. Heat remaining 1/2
teaspoon oil in a small skillet over
medium heat.
4 Gently place salmon crust side
down in pan. Cook until bottom is
golden, 3 to 4 minutes. Turn and
cook to desired doneness, 2 to 3
minutes, depending on thickness.
3 Flip one half of the sandwich
on top of the other half.
4 Spray an 8-inch skillet with
nonstick coating.
5 Heat over medium heat until hot.
Add sandwich and cook until
bottom is golden, 3 minutes. Turn
and cook 2 minutes or until toasted
and cheese is melted.
Makes 1 sandwich.
Turkey, Kale & Swiss Melt • Cal 355
Serve with 8 baby carrots • Cal 10
Makes 1 serving.
Basil & Almond Crusted Salmon • Cal 310
Serve with 1 cup cooked green beans • Cal 70
RECIPES
BREAKFAST
Banana & Berry
Yogurt Parfait
1/2 cup fresh blueberries
1/2 cup sliced strawberries
1/2 banana, sliced
1 carton (5.3 oz.) nonfat
vanilla yogurt
3 tablespoons high protein, whole
grain cereal, such as Kashi.
Directions:
1 I n a glass bowl or goblet,
layer half the blueberries,
strawberries, bananas, yogurt
and cereal.
2 Repeat layers.
LUNCH
Tuscan Tuna Sandwich
1 pkg. (2.6 oz.) tuna in water
1 tablespoon chopped fresh basil
2 teaspoons capers
1 tablespoon chopped red onion
1 tablespoon lemon juice
1 tablespoon extra virgin olive oil
1 slice whole wheat bread,toasted
Directions:
1 I n a small bowl, stir together
tuna, basil, capers, onion, lemon
juice and oil.
2 Season with pepper.
3 Spread on toast.
Makes 1 serving.
Makes 1 serving.
Banana & Berry Yogurt Parfait • Cal 305
Tuscan Tuna Sandwich • Cal 330
DINNER
Fiesta Chicken &
White Bean Soup
1 cup (8 oz.) low sodium chicken broth
1 (4 oz.) skinless, boneless chicken
breast, cut into 3/4-inch cubes
1/4 cup canned cannellini beans,
rinsed and drained
1/4 cup mild or medium tomato salsa
1/4 cup frozen corn kernels
Garnishes: 1 slice avocado, chopped; 1
tablespoon shredded cheddar cheese,
6 tortilla chips, crushed
Directions:
1 In a small saucepan, heat chicken
broth over medium heat until hot.
Add chicken and cook 1 minute.
2 Stir in beans, salsa and corn.
Simmer 4 minutes or until hot and
chicken is cooked through. Season
with salt and pepper.
3 Stir in garnishes.
TOTAL CALORIES FOR DAY TWO • 1590*
FOR 1800 CALORIES:
Add 1 boiled egg to breakfast • 80 calories | Add 1 medium apple to lunch • 80 calories |
2 tablespoons (about 1 oz.) beans to Fiesta Soup to dinner • 30 calories
* Includes 3 bottles of Cold Pressed Juice
Makes 1 serving.
Fiesta Chicken & White Bean Soup • Cal 405
Serve with 3 whole wheat crackers • Cal 60
TIP: Consider doubling or tripling the
recipe for one or two more meals.
RECIPES
BREAKFAST
Egg, Cheddar &
Salsa Flatbread
1 multi-grain thin flatbread,
divided in half
1 large whole egg
2 large egg whites
4 tablespoons salsa
2 tablespoons shredded low fat
cheddar cheese
Directions:
1 Toast flatbread until warm. Mix
egg and egg whites until blended.
2 S
pray a small skillet, preferably
nonstick, with nonstick spray. Heat
over medium high heat until hot.
Add eggs and cook, stirring, until
scrambled.
3 D
ivide between flatbread pockets.
Top with salsa and cheese.
Makes 1 serving.
Egg, Cheddar & Salsa Flatbread • Cal 350
LUNCH
Kale Tomato &
Feta Greek Salad
1-1/2 cups loosely packed baby kale,
torn into bite-size pieces
(about 3.6oz.)
1 tablespoon fresh lemon juice
2 teaspoons extra virgin olive oil
6 cherry tomatoes, quartered
1/2 cup chopped English cucumber
2 tablespoons sliced ripe olives
1/4 cup reduced fat crumbled feta
Directions:
1 P
ut the kale into a bowl. Add lemon
juice and oil. Toss and let stand for
5 to 10 minutes.
2 Add tomatoes, cucumber, olives
and feta; toss. Season with salt
and pepper.
Makes 1 serving.
Kale Tomatoes & Feta
Greek Salad • Cal 260
Serve with 4 whole wheat crackers • Cal 80
TOTAL CALORIES FOR DAY THREE • 1585*
FOR 1800 CALORIES:
Add 1/2 toasted whole wheat English muffin spread with 1 tablespoon peanut or almond butter for
afternoon snack • 205 calories
* Includes 3 bottles of Cold Pressed Juice
DINNER
Vera Cruz Red Snapper
2 tablespoons chopped frozen
or fresh onions
1 clove garlic, minced
1/3 cup jarred marinara sauce
2 tablespoons sliced ripe olives
1 teaspoon capers, rinsed and drained
Hot pepper sauce, to taste
1 (4oz.) red snapper fillet
Directions:
1 Coat a small skillet, preferably nonstick,
with nonstick spray.
2 Sauté onions over medium/high heat
until almost soft, 2 to 3 minutes. Add
garlic and sauté for one minute.
3 Stir in marinara sauce, olives, capers
and hot pepper sauce.
4 Season snapper with salt and pepper.
Add to skillet, cutting to fit, if needed.
5 Reduce heat to low, cover and cook for 3
to 4 minutes. Turn and cook for 2 more
minutes or until fish flakes easily when
tested with a fork. Transfer fish to a plate
and spoon sauce over.
Makes 1 serving.
Vera Cruz Red Snapper • Cal 260
Serve with 1/2 cup cooked brown rice • Cal 110