MOAI GLOW

Written By Svenja Ostwald

3-Tage-Reset für neue Energie – MOAI GLOW

Mein Mann hat nach einem kleinen Reset gefragt … und hier ist er: der MOAI GLOW!
Ein sanfter 3-Tage-Reset, der Körper und Geist stärkt, dich wieder ins Gleichgewicht bringt – und das ganz ohne feste Mahlzeiten. Alle Säfte und Smoothies sind vollgepackt mit nährstoffreichen Zutaten und clever kombiniert, um täglich rund 60 g pflanzliches Protein zu liefern.

💚 Tag 1: Reset & Reboot

Ein grüner Neustart. Basisch, entschlackend, nährend.
 Mit Gurke, Sellerie, Spinat, Protein-Smoothies & Detox-Säften.

🔆 Tag 2: Energy & Flow

Frische Energie tanken! Fruchtig, belebend & balancierend.
Mango, Limette, Grapefruit, Avocado, Hanfsamen & Co.

☁️ Tag 3: Light & Lift

Zurück mit Leichtigkeit. Aufbauend und regenerierend.
Mit Zimt, Kurkuma, Kakao, Kiwi und pflanzlicher Power.

Alle Rezepte – von cremigen Smoothies bis zu kraftvollen Shots – findest du weiter auf meinem Blog - ich schicke dir gerne den Link zu dem Beitrag. Jeder Tag ist darauf ausgerichtet, dich zu stärken, zu klären und leicht zurück in deinen Alltag zu begleiten – mit dem vollen Glow von MOAI.

EINKAUFSLISTE:

🥬 Gemüse & Blattgrün

  • 4 Gurken

  • 8 Stangen Sellerie

  • 2 Handvoll Spinat

  • 2 Handvoll Grünkohl (oder mehr Spinat)

  • 2 Karotten

  • 1 Rote Bete

  • 1 Stück Fenchel

  • 1 kleine Handvoll frische Minze

🍎 Obst

  • 4 Äpfel

  • 2 grüne Äpfel

  • 2 Orangen

  • 2 Zitronen (für Saft & Zesten)

  • 1 Limette

  • 2 Bananen

  • 1 Ananas

  • 2 Mango

  • 1 Birne

  • 2 Handvoll Beeren (TK oder frisch)

  • 1 Kiwi

  • 2 Avocado

  • 3 Orangen (für Shot)

  • 1 Stück frischer Ingwer

🌱 Samen, Nüsse & Superfoods

  • Hanfsamen

  • Chiasamen

  • Leinsamen

  • Kurkumapulver

  • rohes Kakaopulver

  • Cayennepfeffer

  • schwarzer Pfeffer

🧃 Flüssigkeiten & Pflanzendrinks

  • 600 ml Mandelmilch (ungesüßt)

  • 200 ml Kokosmilch

  • ca. 1 Liter Wasser (für Shots & Smoothies)

  • Optional: 200 ml Kokoswasser

🍯 Sonstiges

  • 6–8 EL pflanzliches Proteinpulver (neutral, Vanille oder Schoko)

  • Honig (optional)

  • Apfelessig

  • Mandelmus

REZEPTE:

Tag 1 – Reset & Reboot

1. Green Cleanser (Morgensaft)
1 Gurke, 4 Stangen Sellerie, 1 Handvoll Spinat (der Grünkohl), 1/2 Zitrone, 1 Stück Ingwer, 1 grüner Apfel

2. Beeren-Smoothie mit Protein (Vormittag)
1 Handvoll Beeren, 1/2 Banane, 1 EL Leinsamen, 200 ml Mandelmilch, 2 EL Proteinpulver, 1 TL Chiasamen

3. Zitronen-Minz-Wasser (Mittag)
2 Zitronen, 1/2 Gurke, Handvoll Minze, 1 TL Honig (optional), 300 ml Wasser

4. Sunshine Shot (Zwischendurch)
1 Orange, 3 Karotte, 1 Zitrone,1 TL Kurkuma, 1 Prise Pfeffer

5. Creamy Green Smoothie mit Hanfsamen (Nachmittag)
1/2 Avocado, 1 Handvoll Grünkohl oder Spinat, 1/2 Apfel, 200 ml Wasser oder Kokoswasser, 2 EL Hanfsamen, 1-2 EL Proteinpulver

6. Rote Bete Detox (Abend)
1 Rote Bete, 2 Karotten, 2 Stangen Sellerie, 1/2 Apfel, 1 Stück Ingwer, 1 EL Apfelessig

Gesamtes Protein Tag 1: ca. 60 g

Tag 2 – Energy & Flow

1. Grapefruit-Kick (Morgensaft)
1 Grapefruit, 1 Orange, 1/2 Zitrone

2. Mango-Limette-Smoothie mit Protein (Vormittag)
1/2 Mango, 1/2 Banane, 200 ml Kokosmilch, Saft von 1 Limette, 2 EL Proteinpulver, 1 EL Leinsamen

3. Karotte-Ingwer-Saft (Mittag)
3 Karotten, 1 Apfel, 1 Stück Ingwer, 1 TL Zitronensaft

4. Sellerie-Limetten-Shot
100 ml Selleriesaft, 1/2 Limette, Prise Cayenne

5. Spinat-Avocado-Smoothie mit Hanfsamen (Nachmittag)
1/2 Avocado, 1 Handvoll Spinat, 1/2 Apfel, 200 ml Wasser, 2 EL Hanfsamen, 2 EL  Proteinpulver

6. Ananas-Fenchel-Saft (Abend)
1/4 Ananas, 1 Stück Fenchel, 1/2 Apfel, 1 TL Zitronensaft

Gesamtes Protein Tag 2: ca. 60 g

Tag 3 – Light & Lift

1. Apfel-Zimt-Saft (Morgen)
2 Äpfel, 1 TL Zimt, 1/2 Zitrone, 1 TL Apfelessig

2. Kakao-Banane-Smoothie mit Protein (Vormittag)
1/2 Banane, 1 TL rohes Kakaopulver, 1 EL Mandelmus, 200 ml Mandelmilch, 2 EL Proteinpulver (Schoko), 1 TL Chiasamen

3. Sellerie-Gurke-Saft (Mittag)
2 Stangen Sellerie, 1/2 Gurke, 1 Apfel, 1/2 Zitrone

4. Kurkuma-Pfeffer-Shot
1 TL Kurkumapulver, 1 Prise schwarzer Pfeffer, 1 EL Zitronensaft, 100 ml Wasser

5. Kiwi-Spinat-Smoothie mit Hanfsamen (Nachmittag)
1 Kiwi, 1 Handvoll Spinat, 1/2 Birne, 200 ml Wasser, 2 EL Hanfsamen, 2 EL Proteinpulver

6. Rote Bete-Apfel-Saft (Abend)
1 Rote Bete, 1 Apfel, 1 Stück Ingwer, 1/2 Zitrone

Gesamtes Protein Tag 3: ca. 60 g

•

3-day reset for renewed energy – MOAI GLOW

My husband asked for a little reset... and here it is: MOAI GLOW!

A gentle 3-day reset that strengthens your body and mind, bringing you back into balance – without any fixed meals. All juices and smoothies are packed with nutrient-rich ingredients and cleverly combined to provide around 60 g of plant-based protein every day.

💚 Day 1: Reset & Reboot

A green restart. Alkalising, purifying, nourishing.

With cucumber, celery, spinach, protein smoothies & detox juices.

🔆 Day 2: Energy & Flow

Recharge your batteries! Fruity, invigorating & balancing.

Mango, lime, grapefruit, avocado, hemp seeds & more.

☁️ Day 3: Light & Lift

Back to lightness. Building and regenerating.

With cinnamon, turmeric, cocoa, kiwi and plant power.

You can find all the recipes – from creamy smoothies to powerful shots – on my blog – I'll be happy to send you the link to the post. Each day is designed to strengthen you, clear your mind and ease you back into your everyday life – with the full glow of MOAI.

SHOPPING LIST:

🥬 Vegetables & leafy greens

  • 4 cucumbers

  • 8 sticks of celery

  • 2 handfuls of spinach

  • 2 handfuls of kale (or more spinach)

  • 2 carrots

  • 1 beet

  • 1 piece of fennel

  • 1 small handful of fresh mint

🍎 Fruit

  • 4 apples

  • 2 green apples

  • 2 oranges

  • 2 lemons (for juice & zest)

  • 1 lime

  • 2 bananas

  • 1 pineapple

  • 2 mangoes

  • 1 pear

  • 2 handfuls of berries (frozen or fresh)

  • 1 kiwi

  • 2 avocados

  • 3 oranges (for shots)

  • 1 piece of fresh ginger

🌱 Seeds, nuts & superfoods

  • Hemp seeds

  • Chia seeds

  • Flax seeds

  • Turmeric powder

  • Raw cocoa powder

  • Cayenne pepper

  • Black pepper

🧃 Liquids & plant-based drinks

  • 600 ml almond milk (unsweetened)

  • 200 ml coconut milk

  • Approx. 1 litre water (for shots & smoothies)

  • Optional: 200 ml coconut water

🍯 Other

  • 6–8 tbsp plant-based protein powder (plain, vanilla or chocolate)

  • Honey (optional)

  • Apple cider vinegar

  • Almond butter

RECIPES

Day 1 – Reset & Reboot

1. Green Cleanser (morning juice)

1 cucumber, 4 sticks of celery, 1 handful of spinach (kale), 1/2 lemon, 1 piece of ginger, 1 green apple

2. Berry smoothie with protein (mid-morning)

1 handful of berries, 1/2 banana, 1 tbsp flaxseed, 200 ml almond milk, 2 tbsp protein powder, 1 tsp chia seeds

3. Lemon-mint water (lunch)

2 lemons, 1/2 cucumber, handful of mint, 1 tsp honey (optional), 300 ml water

4. Sunshine shot (between meals)

1 orange, 3 carrots, 1 lemon, 1 teaspoon turmeric, 1 pinch of pepper

5. Creamy green smoothie with hemp seeds (afternoon)

1/2 avocado, 1 handful of kale or spinach, 1/2 apple, 200 ml water or coconut water, 2 tbsp hemp seeds, 1-2 tbsp protein powder

6. Beetroot detox (evening)

1 beetroot, 2 carrots, 2 sticks of celery, 1/2 apple, 1 piece of ginger, 1 tbsp apple cider vinegar

Total protein Day 1: approx. 60 g

Day 2 – Energy & Flow

1. Grapefruit kick (morning juice)

1 grapefruit, 1 orange, 1/2 lemon

2. Mango and lime smoothie with protein (mid-morning)

1/2 mango, 1/2 banana, 200 ml coconut milk, juice of 1 lime, 2 tbsp protein powder, 1 tbsp flaxseed

3. Carrot and ginger juice (lunch)

3 carrots, 1 apple, 1 piece of ginger, 1 tsp lemon juice

4. Celery and lime shot

100 ml celery juice, 1/2 lime, pinch of cayenne pepper

5. Spinach and avocado smoothie with hemp seeds (afternoon)

1/2 avocado, 1 handful of spinach, 1/2 apple, 200 ml water, 2 tablespoons hemp seeds, 2 tablespoons protein powder

6. Pineapple and fennel juice (evening)

1/4 pineapple, 1 piece of fennel, 1/2 apple, 1 teaspoon lemon juice

Total protein for day 2: approx. 60 g

Day 3 – Light & Lift

1. Apple and cinnamon juice (morning)

2 apples, 1 teaspoon cinnamon, 1/2 lemon, 1 teaspoon apple cider vinegar

2. Cocoa and banana smoothie with protein (mid-morning)

1/2 banana, 1 teaspoon raw cocoa powder, 1 tablespoon almond butter, 200 ml almond milk, 2 tablespoons protein powder (chocolate), 1 teaspoon chia seeds

3. Celery and cucumber juice (lunch)

2 sticks of celery, 1/2 cucumber, 1 apple, 1/2 lemon

4. Turmeric and pepper shot

1 teaspoon turmeric powder, 1 pinch black pepper, 1 tablespoon lemon juice, 100 ml water

5. Kiwi and spinach smoothie with hemp seeds (afternoon)

1 kiwi, 1 handful of spinach, 1/2 pear, 200 ml water, 2 tbsp hemp seeds, 2 tbsp protein powder

6. Beetroot and apple juice (evening)

1 beetroot, 1 apple, 1 piece of ginger, 1/2 lemon

Total protein for day 3: approx. 60 g

Svenja Ostwald
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