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FRESHSTART21 :: ONE-DAY KIT | PAGE 1

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FRESHSTART21 :: ONE-DAY KIT | PAGE 2
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means without the prior
written permission of the authors, nor be otherwise circulated in any form of binding or cover other than that in which its published. Modication of this
design doesnt void the copyright. Disclaimer: All information presented in this book is for informational purposes only. These statements have not been
evaluated by the Food and Drug Administration. This book is not intended to diagnose, treat, cure or prevent any disease and is not intended to be a substitute
or replacement for any medical treatment. Please seek the advice of a healthcare professional for your specic health concerns. Individual results may vary.
PUBLISHED BY SIMPLE GREEN SMOOTHIES, LLC
Copyright 2014 by Simple Green Smoothies, LLC | Third Edition | Design by HansardStudio.com
Created with lots & lots of love by...
Jen Hansard, Jadah Sellner & Meg Thompson
Food photography by Lindsey Johnson
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CLEAN THE PLATE.
We dont mean that in the sense of licking every last morsel from your
plate. We mean sweeping out all your old ingrained ideas about what a meal
should look like, and rethinking what a clean, wholesome meal actually is.
Two things youll get to know very well today are cilantro and fber.
Cilantro is a great detox herb because it has the ability to bind to toxins
inside the body and fush them out. While cilantro is doing some dirty work
for you, make sure to drink 60-100 ounces of water to help fush out your
kidneys and move things along.
If you dont normally eat a lot of fber (found in whole grains, nuts, seeds,
beans, legumes, fruit and veggies), try to bump up your intake gradually in
the week leading into the cleanse. A sudden jump from very little to loads
of fber can increase wind and may cause some discomfort while your body
works out whats going on.
Today might be a little rough for you as you begin the detox process.
Be gentle with yourself! Go to bed early, drink tons of water and follow
the meal plan to a T (dont skip snacks!). Youll feel great in no time and
be ready for another day of nutrient-rich and delicious meals to rock your
taste buds. If you decide you want to join our Fresh Start 21 Cleanse +
Community, you can purchase it through this link HERE.
Cut out your addictions
Drink tons of water
Eat raw fruits and veggies
Drink one green smoothie a day
Get some good sleep
Sweat out those toxins
FRESH START
DAYONE
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ONEDAYKIT
Drink 2 liters of water daily
(herbal teas and fltered water)
NOTE: Weve laid out a complete menu for you,
including meals, snacks and drinks.
If youre following the plan and still hungry,
increase a serving size or munch on extra snacks to
stay energized and satisfed. Tis is a judgement-
free cleanse. Wed rather you chow down on an
extra bowl of soup, then grab those chips.
SEEN ENOUGH? READY TO BUY?
CLICK HERE to purchase Fresh Start 21 now! Youll get 21 days worth of recipes
and shopping lists to help you transform your body from the inside out.
Wakeup: Morning Tonic
Breakfast: Brain Fuel Green Smoothie
Snack: Coconut Trail Mix
Lunch: Jadahs Mango Detox Salad
Snack: Coconut Chia Pudding
Dinner: Famous Loaded Sweet Potato
Evening: Spiced Almond Milk (at least 1 hour before bed)
FRUITS
Avocado: 1
Blueberries: 2 ounces*
Lemons: 1
Lime: 1
Mango: 2 ripe
Pear: 1 ripe
VEGETABLES
Carrots: 3 medium
Cilantro (coriander): 1 bunch
Ginger root: 1-inch
Kale: 4 ounces
Red Cabbage: 1 small head
Spinach: 12 ounces
Sweet potatoes: 2 small
LIQUIDS
Almond milk: 8 ounces
Coconut milk: 4 ounces
Coconut water: 8 ounces

NUTS & SEEDS
M E A L P L A N
S H O P P I N G L I S T
Hemp hearts: 2 ounces
Coconut fakes, unsweetened:
9 ounces
Pepitas (pumpkin seeds):
6 ounces
Sliced almonds: 1 ounce
Sunfower seeds: 7 ounces
Almond butter (optional)
SPICES & SEASONING
Black pepper
Cayenne pepper
Cinnamon
Coconut oil, unrefned
Dijon mustard
Ground ginger
Maple syrup (optional)
Olive oil, extra virgin
Pure vanilla extract
(or 1 2 vanilla bean, scraped)
Sea salt

*Note: Berries can be swapped for another berry of your choice,
such as blueberries, strawberries, raspberries, etc.
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SERVES 1 | GREAT FOR THE FOLLOWI NG WEEKS:
2 1 3
MORNING TONIC
INGREDIENTS
1 cup fltered water
1-inch fresh ginger root, thinly sliced
1 tablespoon fresh lemon juice
Dash of cayenne pepper
Fresh parsley (optional)
INSTRUCTIONS
1. Bring water to a boil.
2. Add sliced ginger, lemon juice and hot water to a mug.
3. Pour hot water into the mug and allow to steep for 5 minutes.
4. Add a dash of cayenne, and parsley (if using).
Hot water and lemon in the morning is one of the best things that you can do for your digestion. Te lemon not only promotes
alkalinity in the body, but kick-starts the liver into action for the day, encouraging the release of digestive fuids. Adding the cayenne
and ginger not only bring warmth to the tummy, but also boost the metabolism and circulation. Parsley is an optional add on to add
some extra alkalinity and nutrients.
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INGREDIENTS
1 cups fresh spinach
1 cup coconut water, unsweetened
1 ripe pear, cored
cup mango, frozen
avocado
2 tablespoons hemp hearts
INSTRUCTIONS
1. Blend spinach and coconut water together until smooth.
2. Add remaining ingredients and blend again. (You can either blend in
hemp hearts or sprinkle on top whichever you prefer.)
SERVES 1 | GREAT FOR THE FOLLOWI NG WEEKS:
2 1 3
BRAIN FUEL
GREEN SMOOTHIE
Tis smoothie has everything you need to get you going in the morning protein, healthy fats and replenishing electrolytes. Adding
avocado to smoothies gives you a lovely dose of omega-3 essential fatty acids, which are vital for brain development and nerve function.
Not only that, but the avocado also assists the body in absorbing nutrients from the greens.
WEEKONE | recipe
SEEN ENOUGH?
READY TO BUY?
CLI CK HERE
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FRESHSTART21 :: ONE-DAY KIT | PAGE 7
SERVES 3 | GREAT FOR THE FOLLOWI NG WEEKS:
2 1 3
INGREDIENTS
1 cup coconut fakes, unsweetened
cup pepitas
cup sunfower seeds
1 tablespoon coconut oil, melted
INSTRUCTIONS
1. Preheat oven to 300 F (150C).
2. Line a baking tray with parchment (baking) paper.
3. Combine all of the ingredients in a bowl.
4. Spread over the prepared baking tray.
5. Bake for 6-8 minutes, or until toasted.
COCONUT TRAIL MIX
Coconut is one of our favorite cleanse-worthy ingredients! Its used in most of our recipes. Coconut fakes provide a natural sweetness,
plus a delicious crispy crunch when toasted (which gives you the feeling that youre having a real treat!). Te pepitas, sunfower seeds
and coconut oil add nutrients, healthy fats and protein to keep you satisfed until the next meal.
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INGREDIENTS
1 small ripe mango*
12 avocado
14 cup cilantro, chopped
2 tablespoons sunfower seeds
2 tablespoons fresh lime juice
1 tablespoon olive oil
2 cups fresh spinach
INSTRUCTIONS
1. Cut mango and avocado into 12 inch cubes and place in a bowl.
2. Add the chopped cilantro, sunfower seeds, lime juice and olive oil.
3. Stir to coat and add spinach.
4. Toss well and serve.
*Can substitute one peach or 1/2 cup berries
SERVES 1 | GREAT FOR THE FOLLOWI NG WEEKS:
JADAHS MANGO
DETOX SALAD
2 1 3
Te star of this salad is the cilantro, which is the perfect cleansing herb. It binds to toxins within the body and escorts them out the
door! Te avocado, seeds and lime help your body to assimilate the nutrients and provide extra protein and healthy fats.
SEEN ENOUGH?
READY TO BUY?
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SERVES 1 | GREAT FOR THE FOLLOWI NG WEEKS:
2 1 3
INGREDIENTS
2 tablespoons chia seeds
cup coconut milk, unsweetened
1 tablespoon coconut fakes, unsweetened
teaspoon cinnamon
teaspoon pure vanilla extract
(or vanilla bean, scraped)
1 teaspoon maple syrup
cup blueberries*
2 tablespoons pepitas
2 tablespoons sliced almonds
INSTRUCTIONS
1. Stir together chia seeds, coconut milk, coconut fakes, cinnamon,
vanilla, and maple syrup in a small bowl or jar.
2. Cover and set aside for at least 10 minutes, or overnight.
3. Before eating, top the pudding with a layer of the berries and
sprinkle the nuts on top.
COCONUT CHIA PUDDING
*Note: Swap out blueberries for another berry of your choice (blackberries, strawberries, raspberries, etc).
Chia pudding is the ultimate fast snack or easy breakfast. Chia seeds are loaded with omega 3 essential fatty acids, protein, fber,
magnesium, and a whole host of other nutrients. Add the coconut milk, nuts and berries for extra nutrition and the spices for favor
and you have a winner, folks! Prep one (or several) the night before in individual jars for easy grab and go snacks.
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INGREDIENTS
2 small sweet potatoes
1 cup fresh kale, stems removed & shredded
1 cup red cabbage, shredded
1 cup carrots, grated
1 avocado, diced
2 tablespoons sunfower seeds
2 tablespoons pepitas
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
Black pepper and sea salt
INSTRUCTIONS
1. Preheat oven to 400F (200C). Prick sweet potatoes with a fork and
bake for 45 to 60 minutes, or until tender.
2. Meanwhile, place shredded kale, cabbage, and grated carrots in a bowl.
Cover with the avocado and seeds.
3. In a separate bowl, combine oil, lemon juice, and mustard. Add to the
shredded vegetables and gently toss to coat. Season with salt and pepper
to taste.
4. When sweet potatoes are fnished baking, cut a slit in the top and serve
topped with the salad.

*Note: Top one sweet potato with half the salad. Save the leftovers for the
next days lunch.
SERVES 2 | GREAT FOR THE FOLLOWI NG WEEKS:
FAMOUS LOADED
SWEET POTATO
2 1 3
Despite their name, sweet potatoes have a low GI which helps balance the blood sugar. Teyre also packed with vitamin A, B
vitamins, potassium and fber. Tey provide the perfect base for this delicious kale slaw, which is screaming with nutrients that help
stimulate digestion and absorption. Te only downside to this meal? Its so delicious, its hard to stop at one potato.
SEEN ENOUGH?
READY TO BUY?
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FRESHSTART21 :: ONE-DAY KIT | PAGE 11
SERVES 1 | GREAT FOR THE FOLLOWI NG WEEKS:
2 1 3
INGREDIENTS
1 cup almond milk, unsweetened
teaspoon cinnamon
A pinch of ground ginger
A pinch of cayenne pepper
teaspoon maple syrup (optional)
1 tablespoon almond butter (optional)
INSTRUCTIONS
1. Combine all ingredients in a small pan.
2. Heat on the stove with medium heat until warm.
3. Pour into a mug.
SPICED ALMOND MILK
Tis is the perfect little treat for the end of the day. Te combination of almond milk and warming digestive spices balances your
blood sugar and stabilizes your metabolism. For an extra protein boost (which helps curb hunger pains), add almond butter. For an
extra dash of sweetness, add maple syrup and stir through.
SEEN ENOUGH?
READY TO BUY?
CLI CK HERE
Note: To make extra creamy, pour warmed ingredients into blender and blend
for 30 seconds (leave a little hole in the lid for the steam to escape).
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WHO WOULD BENEFIT FROM DOING THE FRESH START 21 CLEANSE KIT?
Anyone who is ready to start making healthy eating a part of their lifestyle and not just a diet. Taking the burden of the
liver for a few weeks and plying yourself with real, nutrient-rich goodness will take you from healthy to amazing! Our
resident holistic nutritionist, Meg Tompson, recommends making cleansing a regular part of your health care regime
several times a year to renew, recharge and reset the body. Your body will love you for it!
HOW IS THIS DIFFERENT FROM THE 30-DAY GREEN SMOOTHIE CHALLENGE?
Te 30-Day Green Smoothie Challenge is more focused on helping you add one green smoothie a day in addition to
regular meals. Fresh Start 21 is a gentle cleanse with a step-by-step meal plan to support you on making every meal you
eat packed with nutrients, vitamins and minerals. You drink a green smoothie every day for breakfast, plus full meals
(which include lunch, dinner and snack recipes). We help guide you to a healthy eating lifestyle that you can maintain
beyond the 21 days.
DO WE JUST DRINK GREEN SMOOTHIES ALL DAY? OR CAN WE EAT REAL FOOD TOO?
Fresh Start 21 is a complete meal guide that includes one green smoothie each day, and whole foods the rest of the day
(including snack and cleanse-friendly beverage recipes).

IVE TRIED FAD DIETS AND THEY NEVER WORK. HOW IS FRESH START ANY DIFFERENT?
Tis program is a step-by-step meal plan designed to help you create health and happiness on your plate while developing
better eating habits. Tats why were super excited to have partnered with Meg Tompson, an amazing naturopath
and holistic nutritionist, for this 21-Day Cleanse geared to help make simple, quick and nutritious meals for you. Tese
recipes will seriously rock your tastebuds! Were also head over heels for our food photographer, Lindsey Johnson, wholl
make you want to devour clean meals for the rest of your life seriously.
GOT QUESTIONS?
WE L L , WE H A V E A N S WE R S
SEEN ENOUGH? READY TO BUY?
CLICK HERE to purchase Fresh Start 21 now! Youll get 21 days worth of recipes
and shopping lists to help you transform your body from the inside out.
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FRESHSTART21 :: ONE-DAY KIT | PAGE 13
IS THE MEAL PLAN VEGAN-FRIENDLY AND GLUTEN FREE?
Yes! We remove all dairy and animal products throughout the cleanse. Tis cleanse is also gluten free just make sure
you buy gluten-free rolled oats for Jens Coconut Granola recipe!

WILL I LOSE WEIGHT ON THIS CLEANSE?
Weight loss does not happen in the same way for everyone. Its dependent on an individuals genetics, hormonal balance,
past history, metabolism, fuid balance and exercise regime. Weight can also be tied up in emotions. Its a complex
one. Remember that this program is about a fresh start for your body youre working towards the best version of you
possible, and thats about much more than weight loss. Any long lasting change takes time to establish, and healthy
eating is no exception. If you stick with it, youll eventually see results.

DO YOU INCLUDE CALORIES FOR YOUR RECIPES?
Calories are deceiving and not the basis for determining what is healthy. For example, if something is low in calories, its
not necessarily good for you. In fact, its often the opposite. Food that is low in calories, like a piece of white bread, is not
only void of nutrients, it saps extra nutrients from your body to process it. It also turns to sugar once its digested which
then contributes to weight gain. Change it to a wholegrain bread and add some avocado or nut butter, and suddenly you
have something much higher in calories, but a slow burning fuel that will continue to serve your body for hours.
Our meals are nutrient-rich and therefore give back to the body, and will balance our blood sugar, keeping your energy at
a steady fow. Rather than focus on calories, Its much more important to focus on having good quality protein, healthy
fats and loads of vegetables and fruit to get all the goodness that you need.
DO I HAVE TO FOLLOW THE MEAL PLANS EXACTLY AS THEY ARE?
No. Tey are there as a loving guide for you, but feel free to make them your own. We share which recipes you can swap
with if you have certain allergies or aversions to certain ingredients. Make it work for you!
CAN I KEEP WORKING OUT DURING THE CLEANSE? DO I HAVE TO WORK OUT?
You may fnd that you have more energy than normal and more motivation! Why waste it? Get moving! But be
mindful that you may need to take it down a notch. If you normally exercise fairly intensely, reduce your output to begin
with especially in the second week. Slow it down until your body adjusts to the cleanse.
Frequent QUESTI ONS
SEEN ENOUGH? READY TO BUY?
CLICK HERE to purchase Fresh Start 21 now! Youll get 21 days worth of recipes
and shopping lists to help you transform your body from the inside out.
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FRESHSTART21 :: ONE-DAY KIT | PAGE 14
Frequent QUESTI ONS
I AM DIABETIC. CAN I DO THE CLEANSE?
Each and every one of us is diferent, which makes it hard to say if this cleanse is right for a diabetic or not. Tere are many
other issues that come into play than just whether or not a person has diabetes. Cleansing and detoxing programs are not
normally recommended for people with diabetes, but we suggest checking with your healthcare provider if you wish to do
the cleanse. Tat being said, there are plenty of wholesome recipes within Fresh Start 21 that you can incorporate into your
diet. If your healthcare provider determines that a cleanse isnt right for you, then you could use the lunch or dinner recipes
to replace one of your meals every day!
HOW MUCH DOES THE FOOD COST DURING THE CLEANSE?
We spent about an extra $50 during the frst week, but many were ingredients that we used for weeks 2, 3, and beyond the
cleanse. Tis makes weeks 2 and 3 a little cheaper, plus staple foods begin to be re-introduced. Were big fans of investing in
your health and we believe youre worth it. We can either pay more upfront for fresh produce and real whole foods, or pay
down the road in poor health with medical bills. Having a husband and kids makes the budget even tighter (and were right
there with you!), but looking at it as an investment in your health really helped us put it in perspective.
I MISSED THE CLEANSE START DATE. WILL THERE BE ANOTHER ONE? OR CAN I DO IT ON MY OWN?
You can start the cleanse whenever youd like! Fresh Start 21 is a resource that you can keep with you forever, reuse recipes,
and cleanse on a regular basis. We plan to do LIVE community cleanses four times a year following our LIVE Green
Smoothie Challenges. Te best part is you get FREE updates and lifetime access!
WHERE I LIVE I DONT HAVE ACCESS TO A WIDE VARIETY OF PRODUCE. DO I NEED TO HAVE ACCESS TO
LOTS OF FRUITS, VEGGIES, WEIRD SUPERFOODS, ETC.?
Te majority of Fresh Start 21 involves a wide variety of fruits and veggies, and access to some other items that you may
only fnd in a nutritional store. If you dont have a store that focuses primarily on nutritional items near you (i.e. Whole
Foods, Trader Joes, etc.) then you may have a tougher time doing the cleanse. Yet you can also order a lot through Amazon.
com (so that might be an option for you!) Be sure to check out local markets and farmers markets to see what their produce
selection is like.
I AM A PICKY EATER. DOES THE FOOD TASTE GOOD?
We LOVE the food, but were biased. Many of the people whove already started the cleanse are surprised by how good the
food is. It shouldnt be a surprise since most of it was created by our incredible holistic nutritionist, Meg Tompson. If you
cant stand to eat veggies, then you may have a hard time with the cleanse. But theres no better time to start than right now!
SEEN ENOUGH? READY TO BUY?
CLICK HERE to purchase Fresh Start 21 now! Youll get 21 days worth of recipes
and shopping lists to help you transform your body from the inside out.
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FRESHSTART21 :: ONE-DAY KIT | PAGE 15
IS THIS A RAW CLEANSE (UNCOOKED)?
No. Fresh Start 21 deals with whole foods, but only about 14 of the meals are completely raw (not including the daily green
smoothie recipes).
IM REALLY BUSY. WILL I HAVE TIME TO MAKE ALL THE MEALS?
Youll need to make sure that you have around 30 minutes to prepare meals everyday. One way to get around this is by making
big batches of meals and snacks to be used for the week, and other preparation tricks. If you dont have one day per week to
prep, or dont have any time during the day to make a meal, then this cleanse might be a struggle for you.
IS THIS PROGRAM SAFE DURING PREGNANCY OR WHILE NURSING?
Pregnancy is not the ideal time to start a cleanse. Although our cleanse is nutrient rich and nutritionally balanced, it will also
be detoxifying. Toxins released during the cleanse can pass through to your bloodstream and breast milk. Instead, focus on
nourishing your body and your baby. Feel free to include green smoothies and other recipes as part of your normal daily diet.
Te same principles apply if youre breastfeeding. Many expecting and nursing moms still join the cleanse for the meal plan and
have found success by skipping week two and focusing on weeks one and three, which includes gluten-free grains, legumes, and
an option to add eggs and fsh.
CAN KIDS EAT THE CLEANSE MEALS?
A lot of the meals can be eaten with kids, and all the snacks are perfectly healthy, but this is a grown-up type of cleanse.
As a rule, we dont recommend detoxing or cleansing for anyone under 16 years old. If youre giving them their normal meals
throughout the day and just eating the dinners together, thats fne, just make sure that your child is not left hungry. Week two
is not really suitable since the meals are super nutritious but geared towards detoxifying.
WHAT IF I DONT COMPLETE THE CLEANSE?
Teres no requirement to complete Fresh Start 21 right away. Youll have lifetime access to the cleanse program and exclusive
support from our group, so you stay motivated and have accountability whenever you decide to start.
SEEN ENOUGH? READY TO BUY?
CLICK HERE to purchase Fresh Start 21 now! Youll get 21 days worth of recipes
and shopping lists to help you transform your body from the inside out.
Frequent QUESTI ONS