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