1. food and drink
2. food
3. grains and pasta

Let’s use this weekend to really clean up our nutrition, and get into a focused mindset for the week
ahead.
To use the Bikini Body Jumpstart guide:
1. Select your level of participation. Level One is the most gentle, with juices & smoothies placed
as snacks. Level Two is the intermediate level, with a ‘Sip Until Supper” layout. Level Three is the
most advanced, with juices and smoothies filling your entire meal plan.
2. Read the daily menus for your selected level. Print out your meal planning spreadsheet, and
input the recipes you’re using for your personalized jumpstart.
3. Create your grocery list. Now, now…usually I do this part for you! But because this program has
so many different options, I’m leaving the work up to you!  My suggestion is to buy a little bit
of extra, as every blender/juicer is not created equal.
4. Plan your activities. This weekend should be a mindful weekend, and relaxed in terms of
workouts. This isn’t the time to HIIT the gym with interval training or lift heavy. Plan a yoga
class, long walk, or gentle hike with your friends. If possible, treat yourself to a mani/pedi, or
have a DIY spa night at home!
The plan for Friday applies for all levels, and for both juicers and blenders.
AM // #getupandGLOW by starting your day with a tall glass of room temp H20 and lemon. I
recommend slicing lemon (and ginger if you like it) and placing it in your water the night before.
Breakfast // Green Smoothie from your Glow Green Smoothie & Juice Guide
Snack // 1 organic apple + 1 tbs organic almond butter, or a Larabar
Lunch // Choose a salad from your Jumpstart Recipes
Snack // Chia Kombucha or a small handful of almonds or walnuts
Dinner // Green Smoothie from your Glow Green Smoothie & Juice Guide
PM // Herbal Tea
If you are juicing…
Meal / Snack
Upon Rising
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
Meal #6
Level One
Water w/ Lemon
Apple Ring Pancakes
The Refresh Juice
Choose a Salad
Supergreens Juice
Choose a Salad
Herbal Tea or Tonic
Level Two
Water w/ Lemon
The Refresh Juice
Chia Kombucha
ABC Kick Juice
SuperGreens Juice
Choose a Salad
Herbal Tea or Tonic
Level Three
Water w/ Lemon
The Refresh Juice
ABC Kick Juice
SuperGreens Juice
The Refresh Juice
ABC Kick Juice or Kombucha
Cashew Creme
If you are blending…
Meal / Snack
Upon Rising
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
Meal #6
Level One
Water w/ Lemon
Apple Ring Pancakes
Skinny Genes Smoothie
Choose a Salad
SuperCleanse Smoothie
Choose a Salad
Herbal Tea or Tonic
Level Two
Water w/ Lemon
Skinny Genes Smoothie
Chia Kombucha
Choose any Smoothie
SuperCleanse Smoothie
Choose a Salad
Herbal Tea or Tonic
Level Three
Water w/ Lemon
Skinny Genes Smoothie
Kombucha (1/2 bottle)
Choose any Smoothie
SuperCleanse Smoothie
Kombucha (1/2 bottle)
Cashew Creme
If you are doing a combo of both juicing and blending…
Meal / Snack
Upon Rising
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
Meal #6
Level One
Water w/ Lemon
Apple Ring Pancakes
The Refresh Juice
Choose a Salad
SuperCleanse Smoothie
Choose a Salad
Herbal Tea or Tonic
Level Two
Water w/ Lemon
The Refresh Juice
Chia Kombucha
ABC Kick Juice
SuperCleanse Smoothie
Choose a Salad
Herbal Tea or Tonic
Level Three
Water w/ Lemon
Skinny Genes Smoothie
The Refresh Juice
SuperCleanse Smoothie
ABC Kick Juice
Kombucha (1/2 bottle)
Cashew Creme
Friday (same plan for all levels)
Meal / Snack
Upon Rising
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
Meal #6
My Level:
Water w/ Lemon
Green Smoothie:
Snack:
Salad:
Snack:
Green Smoothie:
Saturday
Meal / Snack
Upon Rising
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
Meal #6
My Level:
Water w/ Lemon
Sunday
Meal / Snack
Upon Rising
Meal #1
Meal #2
Meal #3
Meal #4
Meal #5
Meal #6
My Level:
Water w/ Lemon
*Don’t forget to drink LOTS of H20 during the jumpstart!
*For those doing Level 2 or Level 3, I recommend purchasing chia seeds. Take a ½ c of chia seeds and place in a
mason jar & cover them with water. The chia seeds will absorb the water, and plump up. You can add a tbs of chia
seeds to any of your juices or smoothies to help you feel a bit more full. 
*For those doing Level 2 or Level 3, also have healthy snacks on hand. This challenge is not to see who can fight
through hunger! If you’re hungry, drink more juice/smoothie, or…have a small snack. Stick to raw fruits/veggies for
your snack, and if needed add a little organic almond butter or hummus. Listen to your body and do what is best!
For those of you juicing, remember that not all juicers are created equal!  I suggest getting a little
extra of each item to ensure you have enough. Also make sure you have glass containers to store your
leftover juice/smoothies in. The recipes serve 2-3, so making up one batch (depending on your level) will
probably last you through the entire weekend. Read through each recipe you choose and decide if you
need to add more/less ingredients to your list.
Apple Ring Pancakes
1/2c quinoa
1 organic apple, peeled + cored
Organic almond or hemp milk
Cinnamon
Nutmeg
Coconut Oil
Raw Honey
Soak the quinoa (uncooked) in purified water overnight. In the morning, drain and thoroughly rinse the
quinoa. Place quinoa in the blender with a splash of almond milk, blending until you get a desired
pancake batter consistency. Pour quinoa batter into a bowl and spice it up with cinnamon and nutmeg.
Slice the apple in ¼” slices (or thicker if you’d like them to be crisp). Heat your skillet to medium with
coconut oil. Dip each apple slice into the quinoa pancake batter, making sure to evenly coat each side.
Place on the skillet, cooking until golden brown (about 3 minutes each side). Serve with raw honey or
sprinkle with cinnamon & stevia. *Obviously eating the entire apple is a lot! I suggest saving half for your
next breakfast, or using as a snack (level one).
If Apple Ring Pancakes aren’t your thing, sub out for any healthy pancake recipe, buckwheat groats, or
organic oats.
Salad Recipes
Bye Bye Cravings Quinoa Salad
1 cup quinoa (cooked)
2 c kale, chopped
½ c celery, chopped
1 super crunchy apple, cored and chopped
¼ c walnuts, chopped
2 tbs onion, diced
2 tbs goji berries
Collard Leaves (for wrap)
The Dressing
¼ c EVOO
2 tbs tahini
1 tbs apple cider vinegar
1 tbs raw honey or raw coconut nectar
Sea salt to taste
Fresh black pepper
The dressing is simple enough to whip up by hand. Or put it in the blender (maybe add in some garlic
too!) and run until smooth. Toss with salad ingredients, and fill your romaine or collard leaves with a
heaping scoop.
Buckwheat/Soba Noodle Salad
1 c soba noodles (boil one minute, rinse in cool water)
3 c spinach or kale, chopped
½ c roasted red pepper, chopped
½ c carrots, chopped/matchsticks
¼ c fresh cilantro, chopped
¼ c green onions, chopped
Amy’s Organic Sesame Ginger Dressing
Toss greens, red pepper, carrots, cilantro and green onions with dressing. Serve over soba noodles. (Kelp
noodles work well too!)
Sesame Tahini Kale
1 bunch organic kale, washed, tear into bite size pieces
1 tbs organic sesame oil
1 tbs raw tahini
¼ c raw hemp seeds
1 cup quinoa, cooked
sea salt + fresh garlic // to taste
Massage the sesame oil into your kale, and add in tahini. Tahini should be at room temp to make
spreading it a bit easier. Otherwise you might end up with a few tahini chunks, which…is fine with me!
Toss in quinoa until coated. Sprinkle in your hemp seeds (also called “hearts”) and add minced garlic and
sea salt to taste.
Kale + Butternut Squash Salad
1 c kale, chopped
½ c butternut squash, cubed (you can buy this frozen to make it easier!)
½ c quinoa, cooked
¼ c black beans
¼ c fresh mint, chopped
¼ c scallions, chopped
¼ c roasted red peppers (find in jar or DIY)
cayenne (optional)
1 tbs olive oil
sprinkle of goat's cheese
For the dressing, place the roasted red peppers, olive oil and cayenne (to taste) in a blender. Blend until
smooth and then toss with salad ingredients.
Glow Spectrum Salad
1 bunch kale, chopped
½ c purple cabbage, chopped
½ c finely chopped red onion
1 yellow bell pepper, chopped
1 red bell pepper, chopped
1 c shredded carrots
1 c broccoli, chopped
1 avocado, diced
1 c tomatoes, diced
½ c Goji berries
¼ c hemp seed
¼ c walnuts (chopped) or slivered almond
¼ c parsley, chopped
The Dressing
¼ c cup EVOO
2 tbs tahini
1 tbs apple cider vinegar
1 tbs raw honey or raw coconut nectar
Sea salt to taste
Fresh black pepper
The dressing is simple enough to whip up by hand. Or put it in the blender (maybe add in some garlic
too!) and run until smooth. Toss with salad ingredients.
Smoothie Recipes
We’re aiming for 16 ounces or less of smoothie goodness. Anything over that, place in a mason jar and
save for your next meal/snack!
Skinny Genes Smoothie
H20 + Juice of 1 lime + ½ cucumber + 1 green apple + handful of fresh mint + 2 handfuls greens
Super Cleanse Green Smoothie
8 ounces rejuvelac or kombucha + 1 lemon (peeled) + 1 apple + ½ cucumber + 1 tbs spirulina + 2 tbs flax
seeds or chia seeds
Cashew Crème
*soak cashews and dates overnight
¼ c cashews + 3 dates + 1 tsp organic vanilla extract + 1 scoop raw/vegan protein (optional) + ½ c organic
almond or hemp milk (more for thinner consistency) + cinnamon & nutmeg to taste
*Check your Green Smoothie + Juice Guide for additional recipes or substitutions
Juicing Recipes
Not all juicers are created equal, so knowing your juicers efficiency (especially processing greens) you
might want to add more/less to your grocery list. We’re aiming for 16 ounces of juice with each batch,
and what you see below is what my juicer will yield with this specific amount of ingredients. I’d rather
have you make too much juice, then not enough!  Anything left over, drink (if you’re body needs it) or
place in a mason jar.
The Refresh
1 (small) bunch celery + 1 cucumber + 2 apples + 1 lime (peeled) + 1 handful mint + 1 bunch kale (with
stems)
ABC Kick
2 apples + 2 small beets + 5 large carrots + 1 cucumber + small knob ginger
SuperGreens
1 (small) bunch celery + 1 cucumber + 1 bunch parsley + 1 lemon (peeled) + 1 bunch kale (with stems)
After juicing, blend in 1 tbs supergreens powder such as Amazing Grass, Spirulina, or Vitamineral
Greens.
Cashew Crème (blended)
*soak cashews and dates overnight
¼ c cashews + 3 dates + 1 tsp organic vanilla extract + 1 scoop raw/vegan protein (optional) + ½ c organic
almond or hemp milk (more for thinner consistency) + cinnamon & nutmeg to taste.
*Remember that for all juices, you can add in soaked chia seeds or flaxseeds to help you feel more
satisfied. Use as needed!
Tonic Recipes
Night Time // Detox Tonic (three options, all blended with purified water)
Option One:
1 c kale
½ apple
½ c parsley
½ lemon, peeled, remove pith (but blend whole fruit)
1 tbs flaxseed oil
Option Two:
1 carrot, chopped + steamed
1 beet, chopped + steamed
½ apple
½ lemon, peeled, remove pith (but blend whole fruit)
2 tbs minced ginger
Option Three:
½ cucumber
1 apple
handful wild greens (dandelion preferred)
½ lime, peeled, pith removed
¼ c fresh mint
All Day // Enjoy tons of water with lemon, or infuse your water with any fruit/herb blend (see your
7-day countdown)
Kombucha Flavors: Original, Citrus, Gingerade, Multi-Green, Chia