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5 DAY
GREEN JUICE PLAN
JANUARY 2016

©PMcFarlane 2016
 THE READER IS RESPONSIBLE FOR HIS OR HER OWN ACTIONS

THIS BOOK IS NOT MEDICAL ADVICE

PLEASE CONSULT WITH YOUR DOCTOR
BEFORE UNDERGOING ANY TYPE OF JUICE PLAN

A Short Note From Me

In a world where we feel the need to rush everywhere and seem to have no time for
anything, I was juicing 6 times a day, every day, for 40 days, including washing the
juicer too. I had discovered juicing thanks to the inspirational film by Joe Cross
called FAT SICK AND NEARLY DEAD and a phrase that stuck in my mind was
FRESH IS BEST. Nearly 2 years later, I am 100lbs lighter than my heaviest ever
weight, 80lbs lighter since seeing the trailer for the film, and 60lb lighter from
drinking nothing but juices for 40 days and smoothies for 80 days. It enabled me to
no longer require insulin injections for my diabetes and I am the lightest weight I
have ever been in my life.

By taking a journey we learn as we go. I have studied several nutrition courses and
juice courses over the past 18 months to enable me to make sense of the
information and misinformation out there. We look for ways to streamline what we
are doing and weigh up the experiences from our own journey and the juicing
community, to make informed choices on how we choose to eat, exercise and enjoy
life.

A very general statement I tend to follow is…

Fruit for energy, greens for nutrition.
More green juice will give faster weight loss, faster detox and faster results, while
too much fruit can delay those results.

I have studied hundreds of recipes from all the great pioneers in the field of juicing
and have devised a simple plan that’s easy to remember, quick to make and
probably the cheapest plan to buy, as it uses the cheapest and most readily
available ingredients from the major supermarket.

The plan works, and you can do as much of it or as little of it as you like.
Drink one green juice a day…
Try a whole day of green juices…
Go for 3 days… To hell with it, 5 days of green juices for me!

Juicing for 3 days, I call it the 3K Plan.

Juicing 3kg of produce and doing an extra 3km of exercise per day.

So what’s the 5 day plan? I call it 4321 Juice

4321 Juice

I carried out lots of yield testing with lots of produce and several machines
and learnt that to make enough juice for one day (about 2 litres / 64oz)
you need about 3kg of produce.

How easy is that? You go to a supermarket and weigh what you need,
come home, juice it and you are done and dusted.

So to go to the supermarket, you need a recipe, and the best recipe is

one you can remember in your head.

4321…
400g watery veg, 300g fruit, 200g any other veg, 100g leafy greens = 1kg
Water + Leaves = 50% Fruit + Other Veg = 50%

WOLF JUICE water, other, leaves, fruit

400g Cucumber or Courgette/Zucchini…

300g Apple, Pear, Pineapple, Kiwi, Orange…
200g Celery, Broccoli, Peppers, Snap Peas, Cauliflower…
100g Spinach, Kale, Romaine, Collards, Watercress & Rocket..

Simply by using one ingredient from each line, there are

250 recipe combinations.
A different recipe every week day for a year.

Four important ingredients not on the list that gives a healthy boost, helps
preserve the juice in the fridge and enhances juice flavours are LEMONS
LIMES and GINGER. Blending AVOCADO will create a smoothie from
the juice made too.

I personally prefer limes in my juice to lemons.

I tend to add a bit of ginger to everything too.

So for this 5 day green plan, I’ve used this template

400g Cucumber (1)

300g ANY FRUIT (this will dramatically change the juice flavour)
200g Celery, or celery mixed with broccoli, peppers, any green veg.
100g Spinach, and ½ lemon or lime to every kilo of produce
The 5 Day Green Juice Plan

Thinking differently may be the difference between success and failure.

Ways to Bottle up your juice…

3 x 650ml bottles
4 x 500ml bottles
6 x 330ml bottles
The 5 Day Green Juice Plan

Juice your 3kg of ingredients

If you want to make different tasting juices, divide equally and add more
lime to one, lemon to another, ginger to a third, a combo for a fourth,
blend in ½ an avocado for a smoothie number 5.
Easy peasy lemon (or lime) squeezy.

I’m doing 2 different juices a day, 1) with lime, 2) with avocado.

The Daily Routine

1) Wake-Up to a glass of water

2) Apple Gin Shot DOWN IN ONE (about 50ml)
(1/2 apple + thumb sized piece of ginger, about 20g)
(I pre-freeze all of them for the week and take out the night before.
3 apples and 100g ginger, divide into 5 and freeze.)
3) Have a cup of lemon ginger ice cube tea (make it then sieve it)
4) Stagger your juices throughout the day
5) Drink fruit tea in between the juices

3 x 650ml Big Juices 4 x 500ml Standard 6 x 330ml Small

Water Water Water
Apple Gin Shot Apple Gin Shot Apple Gin Shot
Lemon Ginger Tea Lemon Ginger Tea Lemon Ginger Tea
Juice 1, 10am Juice 1, 10am Juice 1, 9am
Fruit Tea Fruit Tea Fruit Tea
Juice 2, 2pm Juice 2, 1pm Juice 2, 11am
Peppermint Tea Fruit Tea Fruit Tea / SNACK
Juice 3, 6pm Juice 3, 4pm Juice 3, 1pm
Fruit Tea / SNACK Fruit Tea / SNACK Fruit Tea
Juice 4, 7pm Juice 4, 3pm
Peppermint Tea Fruit Tea
Juice 5, 5pm
Peppermint Tea
Juice 6, 7pm
Peppermint Tea

Have a fruit tea in between juice times. (will increasing your water intake)
I normally drink peppermint tea, but while on green juice day, I find that
fruit tea gives me that sweetness boost and reduces cravings.
Chewy Snacky Time

Chewing gum can alleviate the need to eat and so can brushing your
teeth. (do not brush your teeth immediately after drinking juice though)

Another tip (from Jay Kordich) is to chew an orange or grapefruit, drink

the juice and discard the pith pulp from your mouth.

This is not a punishment plan

If you want to eat a snack in the day and/or after your last juice, choose a
piece of fruit, a shot glass of nuts (25g) or raw bar ie Nak’d, Wild Bar or
make your own.

After drinking my morning glass of water(250ml), Apple Gin Shot and

lemon Ginger Tea, I have often not drank a juice and then eaten a
banana before I enter work premises, and that has kept me going until
lunch.

On top of the juice plan, aim for 30 minutes exercise a day too.
5k of bike or 3km of walking, rowing, swimming…
Whatever ,Whenever, However You Can
This has been paramount to me drinking lemon ginger tea every morning
and evening, as opposed to drinking coffee.
One ice cube in a cup with about 200ml hot water.
Stir the cube so it melts and then I sieve it into another cup,
but you don’t have to sieve, I’m just weird like that!
Freezing the apple ginger shots has been the difference between
drinking them and not having them at all. Considered to be a
healthy espresso, its best taken first thing in the morning and so
when you don’t juice in the mornings, freezing a batch and
defrosting at night is the only alternative, and it works so well.
GREEN EXTRAS
 CREATE YOUR OWN GREEN SMOOTHIE
Simple Green Smoothies 45% Fruit
2 cups liquid, 2 cups green leaves
2 cups fresh fruit, 1 cup frozen fruit

FoodMatters 20% Fruit

2 cups liquid, 2 cups green leaves, 1 cup frozen fruit

MORE ON SMOOTHIES ANOTHER TIME…

5 DAY SHOPPING LIST
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY TOTAL
CUCUMBER 3.5 3.5 3.5 3.5 3.5 18
SPINACH 300g 300g 300g 300g 300g 1500g
CELERY 1 Head 1 Head 1/2 Head 1/2 Head 1/2 Head 4 Heads
BROCCOLI 1 Small Head 1 Sm. Head
PEPPERS 1 Green 1
PEARS 900g 1kg
PINEAPPLE 1 Large 1 Large
GREEN 900g 300g 2 kg
APPLES
More Apples 1/2 1/2 1/2 1/2 1/2 See above
KIWI 6
ORANGES 900g
LIMES or lemon 1.5 1.5 1.5 1.5 1.5 8
GINGER 40g 40g 40g 40g 40g 200g
LEMON 2 2
OPTIONAL 1 1 1 1 1 5
AVOCADO

Which Apples? Buy to your taste, but here is a tip,

Granny (smith) knows best : (golden) Delicious for a reason
Red apples generate less yield than green
Fresher and colder produce yields MORE.

TOO MANY CUCUMBERS? 2 courgettes/zucchini to 1 cucumber.

So you could buy 12 cucumber and 12 courgettes instead of 18 cucumbers.
 Who am I? I’m Phil McFarlane, known online as ReBoot Phil
I was given the nickname because of juicing rather a lot, and being in a aircast boot for 11 months.

I set up the Facebook group Juice365 and myself and the fab admin team of Chris, Sharon and
Paul post at least one recipe every day, including juices, smoothies, soups and snacks.

If you like this plan and want to join our lovely friendly FB community, please do.
All we ask is that all comments are delivered in a positive manner.

Left, before and after photo. 2013/2015. From 274lb to 190lb.

Right, October 2013, me having lost 40lbs in a crowd shot in the film
Fat Sick & Nearly Dead 2, with fellow juicing buddy Chris G.

Drink something today,

that your future self
Will thank you for.
Above, with Joe Cross, Nottingham book signing and demo. February 2014

With Jason Vale “Juicemaster”. January 2015 at his Seminar in London.

BE HAPPY & JUICE x