KEEP IT GOING! MARK MACDONALD
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- Morgan Barnett
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1 phase 3 THRIVE
2 KEEP IT GOING! In my years of coaching and training thousands of people, I ve learned and seen firsthand that it s the moment after your big push when you either thrive and continue making yourself a priority, or you begin to lose ground and fall back into bad habits. Make the decision now to THRIVE. The definition of thrive is to progress toward or realize a goal despite or because of circumstances. Now is the time to keep progressing no matter how hard life pushes back by diversifying your food and exercise and evolving your plan into a way of life with your family and friends. In the THRIVE Phase, continue to eat clean and supplement with the ZEN Fuze Shakes and ZEN Fit. Also, try introducing new recipes, adding a cheat meal once a week, and switching up your exercise routine. It s time to own your health. It s time to live your life energized. It s time to THRIVE! MARK MACDONALD Co-creator of the ZEN Project 8 Program and ZEN BODI Brand Ambassador, is an international nutrition and fitness expert, TV personality and New York Times bestselling author.
3 A POWERFUL SYSTEM THAT TARGETS THE THREE STAGES OF FAT LOSS. phase 1 DETOX LOSE THE BLOAT phase 2 IGNITE MELT YOUR BELLY phase 3 THRIVE LIVE YOUR LIFE WEEK 1 7 days WEEKS days WEEKS 5 8 recurring 28 days CUT CLEAN FLUSH BURN SCULPT RESTORE three steps three steps three steps REPROGRAM DIVERSIFY ENERGIZE PHASE 1 SUPPLEMENTS ZEN Fuze ZEN Prime PHASE 2 SUPPLEMENTS ZEN Fuze ZEN Shape PHASE 3 SUPPLEMENTS ZEN Fuze ZEN Fit
4 BEFORE YOU START, COMPLETE THESE 3 STEPS! step 1 DOWNLOAD WORKOUT CALENDAR Exercise plays an important role in the THRIVE Phase. To help track your progress, download the ZEN THRIVE Workout Calendar. Stay motivated by tracking your daily nutrition and workouts as well as your progress with a weekly weigh-in. WORKOUT CALENDAR NOW facebook.com/groups/zenproject8
5 step 2 SET REALISTIC GOALS Think of one goal you want to accomplish over the next seven weeks. Maybe it s post your success with your friends and family or invite someone to participate with you? Make a realistic goal and stick to it. Write your goals now. GOALS FOR THRIVE WEEK: step 3 JOIN THE FACEBOOK COMMUNITY Studies show you have more success working out with a group. Use the ZEN Project 8 group for advice, recipes and more! Visit us at facebook.com/groups/zenproject8. + =
6 THRIVE GUIDELINES GUIDELINES TO OPTIMIZE YOUR RESULTS GUIDELINES TO OPTIMIZE YOUR PORTION SIZES Let go of the calorie mindset. Simply follow the portion sizes and meal plan designed for your gender. You can measure your portion sizes by weight or with your hands (palm, fist and thumb). Do whatever is easiest and most convenient. Make sure you re hungry (ready to eat but never starving) before each meal and satisfied (never full) after. If you re hungry before 3 hours, simply eat a balanced meal before the 3-hour mark. You will be eating in threes: eating every 3 hours with a balance of protein, fat and carbs. Eat your first meal within an hour of waking and your last meal within an hour of bedtime. If you fall off your IGNITE or THRIVE plan for more than 3 days, you can reboot your plan by simply repeating the 7-day DETOX Phase. If you prefer a shake for breakfast, simply switch your breakfast and midmorning meals. Add a sixth meal if you re still hungry after dinner: have a shake or a meal with protein + carb + fat. If you measure food with a scale, always measure it precooked since weight will be lost during cooking. If you measure portion sizes with your hands, always measure after it s cooked (only applies to cooked food). ADDITIONAL INFORMATION Repeat the DETOX Phase if you ever feel your body is in need of a cleanse or reset.* Repeat the IGNITE Phase if you feel the need to jumpstart your program.* 4
7 *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or mitigate any disease.
8 phase 3 THRIVE LIVE YOUR LIFE WEEKS days/recurring SAMPLE MEAL PLAN BREAKFAST Protein + Fat + Carb Ex: Greek Yogurt + Almonds + Berries MID-MORNING + Optional ZEN Shape Take ZEN Shape 30 minutes before drinking shake; 2 capsules. 1 REPROGRAM REPROGRAM YOUR MIND TO EAT CLEAN Maintain your achieved results by reprogramming your mind to continue to eat clean. Supplement with ZEN Fuze Protein Shakes + ZEN Shape and ZEN Fit *. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or mitigate any disease. ZEN Fuze Shake Use only water; add ice for desired consistency. LUNCH Protein + Fat + Carb Ex: Blackened Tilapia + Seasoned Mayo + Whole Wheat Tortilla MID-AFTERNOON Protein Snack + Carb + ZEN Fit Drink ZEN Fit 30 minutes before meals. DINNER Protein + Fat + Carb Ex: Grilled Halibut + Sweet Potatoes + Butter/Cinnamon LATE NIGHT + Optional ZEN Fuze Shake (if hungry) Use only water; add ice for desired consistency. 6
9 2 DIVERSIFY DIVERSIFY YOUR EATING HABITS 3 ENERGIZE LIVE AND ENJOY YOUR NEW HEALTHY LIFESTYLE Diversify your eating habits by trying other clean-eating recipes, or ZEN Fuze Protein Shake recipes. OFF-PLAN MEAL Diversify your food by adding an Off-Plan Meal a.k.a. cheat meal once per week. It s time to live invigorated in your new healthy and fit lifestyle. ADDITIONAL INFORMATION Repeat the DETOX Phase if you ever feel your body is in need of a cleanse or reset.* ZEN RECIPES Repeat the IGNITE Phase if you feel the need to jumpstart your program.* Diversify by trying ZEN recipes. ZEN Fuze protein shakes are a fusion of exclusive TruCELLE and whey proteins. This ultra-premium protein matrix helps you stay on plan and meet your weight loss goals. Featuring 21 grams of proteins, 5 grams of fiber and 5 strains of probiotics, ZEN Fuze is the foundation of the ZEN Project 8 program. 7
10 MEAL PORTIONS & CLEAN FOODS The ZEN Project 8 Program uses a simple measuring system (1 protein, 1 fat, 1 carb) for each meal. This gender-specific guide will assure that you re eating the right food portions in order to reach your fitness goals. DAILY MEAL PLAN BREAKFAST MID-MORNING LUNCH MID-AFTERNOON LATE NIGHT 1 Protein + 1 Fat + 1 Carb 1 Protein + 1 Fat + 1 Carb 1 Protein + 1 Fat + 1 Carb 1 Protein + 1 Fat + 1 Carb 1 Protein + 1 Fat + 1 Carb P F C Balance your plate with PFC. Eat every three hours. 8
11 PROTEIN FAT CARB FREE FEMALES 1 palm (3 ounces) MALES 11/2 2 palms (5 ounces) FEMALES 1 thumb MALES 1 big thumb FEMALES 1 fist (2 ounces) MALES 2 fists (5 ounces) UNLIMITED PORTION SIZE PORTION SIZE PORTION SIZE PORTION SIZE Lean Meat Avocado Bison (extra-lean) Chia Seeds Chicken Flax Seeds Egg Whites Oils Hemp - Olive Lean Fish & Shellfish - Coconut Turkey - Macadamia Venison Raw Nuts & Natural Nut ZEN Fuze Shakes Butters + Greek Yogurt (fat free) Olives + Butter (moderate) Non-Lean Proteins + Guacamole (moderate) (don t add a fat with + Mayonnaise (moderate) these options) + Salad Dressing (moderate) + Sour Cream (moderate) Beef (filet) Beef (ground) Eggs (whole) Non-lean fish Lamb Pork Tenderloin + Cheese (sparingly) + Cottage Cheese + Greek Yogurt (low fat) + New to THRIVE Phase Any protein, carb or fat can be exchanged for a different protein, carb or fat; just swap from the list. Modest caloric intake, balanced diet, and regular physical activity should be part of a healthy weight-management program. Fresh Fruits Apples Bananas Berries Cantaloupe Cherries Grapes Grapefruit Mangos Oranges Watermelon Etc. Fresh Vegetables Beets Brussels Sprouts Carrots Eggplant Onions Peas Potatoes (sweet potatoes are best) Squash Yams Zucchini Grains/Calorie- Dense Carbs Beans (fresh or dried) Brown Rice Potatoes (sweet potatoes are best) Quinoa + Couscous Yams Oatmeal + Hot Cereal Millet + Bread + Pasta Herbs Basil Bay Leaves Cilantro Parsley Rosemary Thyme Etc. Spices Cinnamon Garlic Ginger Nutmeg Peppercorns Saffron Etc. Low-Calorie Vegetable Asparagus Bell Peppers Bok Choy Broccoli Celery Collard Greens Cucumber Green Beans Kale Lettuce (all types) Spinach Tomato Etc. Natural Sweetener Stevia Condiments Vinegars (Balsamic, Red Wine, etc.) Extracts (Almond, Vanilla, etc.) + Barbecue Sauce, Ketchup, Mustard, Himalayan Pink Salt (use sparingly) 9
12 THRIVE PHASE SUGGESTED MEAL PLAN Repeat this meal plan each day for THREE WEEKS (21 days). Modest caloric intake, balanced diet, and regular physical activity should be part of a healthy weight-management program. THRIVE MEAL PLAN FOR FEMALES Drink water with each meal and between each meal. Recommended amount: 2 4 liters/8 12 glasses (8 oz.) a day. FEMALES 1 palm (3 ounces) FEMALES 1 thumb FEMALES 1 fist (2 ounces) UNLIMITED PORTION SIZE PORTION SIZE PORTION SIZE PORTION SIZE PROTEIN FAT CARB FREE Breakfast 3 oz. Egg Whites.5 oz. Almonds 3 oz. Berries Mid-Morning + Optional ZEN Shape Take ZEN Shape 30 minutes prior to drinking shake. ZEN Fuze Shake Use only water; add ice for desired consistency. Lunch 3 oz. Blackened Tilapia 1 oz. Seasoned Mayo 3 oz. Whole Wheat Tortillas Steamed Broccoli Mid-Afternoon ZEN Fit Take ZEN Shape 30 minutes prior to eating snack. Protein Snack + Carb Dinner 3 oz. Grilled Halibut 1/2 Tbsp. Butter/Cinnamon 3 oz. Sweet Potato Bowl of Spinach or Lettuce Late Night + Optional ZEN Fuze Shake If hungry. Use only water; add ice for desired consistency. 10
13 THRIVE MEAL PLAN FOR MALES Drink water with each meal and between each meal. Recommended amount: 3 5 liters/12 16 glasses (8 oz.) a day. MALES 11/2 2 palms (5 ounces) MALES 1 big thumb MALES 2 fists (5 ounces) UNLIMITED PORTION SIZE PORTION SIZE PORTION SIZE PORTION SIZE PROTEIN FAT CARB FREE Breakfast 5 oz. Egg Whites 1 oz. Almonds 5 oz. Berries Mid-Morning + Optional ZEN Shape Take ZEN Shape 30 minutes prior to drinking shake. ZEN Fuze Shake Use only water; add ice for desired consistency. Lunch 5 oz. Blackened Tilapia 2 oz. Seasoned Mayo 5 oz. Whole Wheat Tortilla Steamed Broccoli Mid-Afternoon ZEN Fit Take ZEN Shape 30 minutes prior to eating snack. Protein Snack + Carb Dinner 5 oz. Grilled Halibut 1 Tbsp. Butter/Cinnamon 5 oz. Sweet Potato Bowl of Spinach or Lettuce Late Night + Optional ZEN Fuze Shake If hungry. Use only water; add ice for desired consistency. 11
14 GREEK YOGURT PARFAIT phase 3 THRIVE A P P R O V E D PREP TIME: 5 min COOK TIME: 0 min TOTAL TIME: 5 min INGREDIENTS Greek Yogurt Chia Seeds Granola Mixed Berries of Choice PREPARATION 1. Fill 1/4 glass with mixed berries. 2. Layer with Greek yogurt. 3. Add another layer of mixed berries. Cover with yogurt. 4. Top with granola and chia seeds. 12
15 THRIVE PHASE SAMPLE BREAKFAST RECIPE FEMALES 1 palm (3 ounces) 1 thumb 1 fist (2 ounces) UNLIMITED PROTEIN FAT CARB FREE INGREDIENTS 3 oz. Greek Yogurt 1 Tbsp. Chia Seeds 2 oz. Granola, Mixed Berries of Choice Your Choice SINGLE SERVING 13g 7g 16g 177 Calories USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES. MALES 11/2 2 palms (5 ounces) 1 big thumb 2 fists (5 ounces) UNLIMITED PROTEIN FAT CARB FREE INGREDIENTS 5 oz. Greek Yogurt 2 Tbsp. Chia Seeds 5 oz. Granola, Mixed Berries of Choice Your Choice SINGLE SERVING 26g 14g 32g 354 Calories 13
16 FRESH TUNA SANDWICH phase 3 THRIVE A P P R O V E D PREP TIME: 5 min COOK TIME: 4 min TOTAL TIME: 9 min INGREDIENTS Fresh Tuna Low-Fat Mayonnaise Whole Wheat Bread Kosher Salt & Black Pepper Dill Relish PREPARATION 1. Poach tuna in salted water for 3-4 minutes until cooked through. 2. Flake and pull apart and place in large bowl. Combine with mayonnaise, dill relish, salt and pepper 3. Serve on whole wheat bread. 14
17 THRIVE PHASE SAMPLE LUNCH RECIPE FEMALES 1 palm (3 ounces) 1 thumb 1 fist (2 ounces) UNLIMITED PROTEIN FAT CARB FREE INGREDIENTS 3 oz. Fresh Tuna 1 Tbsp. Low-Fat Mayonnaise 2 oz. Whole Wheat Bread Kosher Salt & Black Pepper, Dill Relish SINGLE SERVING 25g 13g 27g 321 Calories USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES. MALES 11/2 2 palms (5 ounces) 1 big thumb 2 fists (5 ounces) UNLIMITED PROTEIN FAT CARB FREE INGREDIENTS 5 oz. Fresh Tuna 2 Tbsp. Low-Fat Mayonnaise 5 oz. Whole Wheat Bread Kosher Salt & Black Pepper, Dill Relish SINGLE SERVING 50g 26g 54g 642 Calories 15
18 CROCK-POT TURKEY CHILI PREP TIME: 10 min COOK TIME: 7h 10 min TOTAL TIME: 7h 20 min INGREDIENTS Ground Turkey Avocado 2 oz. Red Bell Peppers Zucchini Onion Organic Tomatoes 1/2 Garlic Clove, diced 1 tsp. Dried Oregano 1 tsp. Ground Cumin 1/2 tsp. Chili Powder phase 3 THRIVE A P P R O V E D PREPARATION 1. Chop peppers, zucchini and onion; dice tomatoes. 2. In medium pan, cook ground turkey until brown. 3. Place remaining ingredients and turkey into crock-pot. 4. Cook on high for two hours, then reduce heat to low. Cook for 4-5 hours. 5. Top with diced avocado. 16
19 THRIVE PHASE SAMPLE DINNER RECIPE FEMALES 1 palm (3 ounces) 1 thumb 1 fist (2 ounces) UNLIMITED PROTEIN FAT CARB FREE INGREDIENTS 3 oz. Ground Turkey 1 Tbsp. Avocado 2 oz. Red Bell Peppers, Zucchini, Onion, Organic Tomatoes 1/2 Garlic Clove, diced 1 tsp. Dried Oregano 1 tsp. Ground Cumin 1/2 tsp. Chili Powder SINGLE SERVING 15g 8g 10g 184 Calories USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES. MALES 11/2 2 palms (5 ounces) 1 big thumb 2 fists (5 ounces) UNLIMITED PROTEIN FAT CARB FREE INGREDIENTS 5 oz. Ground Turkey 2 Tbsp. Avocado 5 oz. Red Bell Peppers, Zucchini, Onion, Organic Tomatoes 1/2 Garlic Clove, diced 1 tsp. Dried Oregano 1 tsp. Ground Cumin 1/2 tsp. Chili Powder SINGLE SERVING 30g 16g 20g 368 Calories 17
20 ZENPROJECT8.COM 2016 Jeunesse Global Holdings, LLC All Rights Reserved. Jeunesse is a trademark of Jeunesse Global Holdings, LLC. 18
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