THRIVEphase
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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 protein shakes and ZEN Fit. Also, try introducing
new recipes, adding an off-plan meal once per 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 program and ZEN BODI Brand Ambassador, Mark is an international
nutrition and fitness expert, TV personality and New York Times best-selling author.
A POWERFUL SYSTEM THAT TARGETS
THE THREE STAGES OF ZEN PROJECT 8.
phase RESTART phase IGNITE phase THRIVE
1 2 3
WEEK 1 • 7 days WEEKS 2–4 • 21 days WEEKS 5–8 • recurring 28 days
three steps CUT three steps BURN three steps REPROGRAM
CLEAN SCULPT DIVERSIFY
FLUSH RESTORE ENERGIZE
PHASE 1 SUPPLEMENTS PHASE 2 SUPPLEMENTS PHASE 3 SUPPLEMENTS
ZEN Fuze ZEN Fuze ZEN Fuze
ZEN Prime ZEN Shape ZEN Shape
ZEN Fit
BEFORE YOU START,
COMPLETE THESE 3 STEPS!
step DOWNLOAD WORKOUT CALENDAR
1 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
www.facebook.com/groups/zenproject8
step SET REALISTIC GOALS
2 Think of one goal you want to accomplish over the next seven weeks. Maybe it’s to share 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 JOIN THE FACEBOOK COMMUNITY
3 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 www.facebook.com/groups/zenproject8.
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THRIVE
GUIDELINES
GUIDELINES TO GUIDELINES TO
OPTIMIZE YOUR PORTION SIZES OPTIMIZE YOUR RESULTS
• L et go of the calorie mindset. Simply follow the portion sizes • You will be eating in 3s: eating every 3 hours with a balance of
and meal plan designed for your gender. protein, fat and carbs.
• Y ou can measure your portion sizes by weight or with your • E at your first meal within an hour of waking and your last
hands (palm, fist and thumb). Do whatever is easiest and meal within an hour of bedtime.
most convenient.
• I f you fall off your IGNITE or THRIVE plan for more than 3
• I f you measure food with a scale, always measure it days, you can reboot your plan by simply repeating the 7-day
precooked, because weight will be lost during cooking. If you RESTART Phase.
measure portion sizes with your hands, always measure after
it’s cooked. • If you prefer a shake for breakfast, simply switch your
breakfast and midmorning meals.
• M ake sure you’re hungry (ready to eat but never starving)
before each meal and satisfied (but never full) after. If you’re • A dd a sixth meal if you’re still hungry after dinner.
hungry before 3 hours, simply eat a balanced meal before the Have a shake or a meal with protein + carb + fat.
3-hour mark.
ADDITIONAL INFORMATION
• R epeat the RESTART Phase if you ever feel your body is in
need of a restart.
• R epeat the IGNITE Phase if you feel the need to jump-start
your program or continue the IGNITE phase for up to 7
weeks to maximize results.
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Food supplements are not to be replaced for a varied and balanced diet.
3 THRIVEphase
LIVE YOUR LIFE
WEEKS 5–8 • 28 days/recurring
1 REPROGRAM SAMPLE MEAL PLAN
REPROGRAM YOUR MIND
BREAKFAST
Maintain your achieved results by
reprogramming your mind by following Protein + Fat + Carb
Ex: Greek Yogurt + Chia Seeds + Berries
the plan. Supplement with ZEN Fuze
protein shakes + ZEN Shape and ZEN Fit. MIDMORNING
Food supplements are not to be replaced for a varied and balanced diet. + Optional ZEN Shape
Zen Fit
6 • Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutes
before drinking shake.
ZEN Fuze protein shake
• Use only water; add ice for desired consistency.
LUNCH
Protein + Fat + Carb
Ex: Fresh Tuna + Low-Fat Mayo + Whole Wheat Bread
MIDAFTERNOON
+ Optional ZEN Shape
Zen Fit
• Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutes
before drinking shake.
Zen Fuze protein shake or Protein + Fat + Carb meal
• If drinking shake, use only water; add ice for desired consistency.
DINNER
Protein + Fat + Carb
Ex: Lean Ground Turkey + Avocado + Zucchini and Onion
LATE NIGHT
+ Optional ZEN Fuze protein shake
• Use only water; add ice for desired consistency.
2 DIVERSIFY 3 ENERGIZE
DIVERSIFY YOUR EATING HABITS LIVE AND ENJOY YOUR NEW HEALTHY LIFESTYLE
Diversify your eating habits by trying It’s time to live invigorated in your
other clean-eating recipes, or ZEN Fuze new healthy, fit lifestyle.
protein shake recipes. ADDITIONAL INFORMATION
OFF-PLAN MEAL • Repeat the RESTART Phase if you ever feel your body is in need
of a restart.
• Diversify your food by adding an Off-Plan Meal,
a.k.a. “cheat meal,” once per week. • R epeat the IGNITE Phase if you feel the need to jump-start
your program.
ZEN RECIPES
• Diversify by trying recipes made with ZEN Fuze protein shakes.
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 goals.
Featuring 21 grams of protein, 5 grams
of fiber and 5 strains of probiotics, ZEN
Fuze is the foundation of the ZEN Project
8 program.
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DAILY 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.
** Note: ZEN Fuze was designed with a balance of protein, fat and carbohydrates. Whenever
you drink a ZEN Fuze protein shake, you’ll naturally be eating PFC Every 3.
MEAL PLAN
BREAKFAST 1 Protein + 1 Fat + 1 Carb
MIDMORNING
Optional ZEN Shape + Zen
LUNCH Fit + ZEN Fuze protein shake
MIDAFTERNOON
1 Protein + 1 Fat + 1 Carb
DINNER
LATE NIGHT Optional ZEN Shape +
Zen Fit + ZEN Fuze protein
shake or Protein, fat & carb meal
1 Protein + 1 Fat + 1 Carb
Optional ZEN Fuze
protein shake
PC Balance your plate with PFC.
F Eat every three hours.
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PROTEIN FAT CARB FREE
FEMALES MALES FEMALES MALES FEMALES MALES UNLIMITED
1 palm 11/2–2 palms 1 thumb 1 big thumb 1 fist 2 fists PORTION SIZE
(APPROX. 85g) (APPROX. 141g) (APPROX. 85g) (APPROX. 141g)
Herbs
PORTION SIZE PORTION SIZE PORTION SIZE • Basil
• Bay Leaves
Lean Protein • Avocado Fruits • Cilantro
• Chicken • Apples • Parsley
• Egg Whites • Oils • Bananas • Rosemary
• L ean Fish and Shellfish - Avocado • Berries • Thyme
• Tofu - Canola • Etc.
• Turkey - Coconut - Blackberries Spices
• Venison - Macadamia - Blueberries • Cinnamon
• ZEN Fuze protein shakes - Olive - Raspberries • Garlic
+ Greek Yogurt (fat free) - Peanut - Strawberries • Ginger
- Vegetable • Cherries • Nutmeg
Non-Lean Proteins • Grapes • Peppercorns
(don’t add a fat with • R aw Nuts and Natural • Grapefruit • Saffron
these options) Nut Butters • Mangos • Etc.
• Melon Low-Carb Vegetables
• Beef (filet) • Olives - Cantaloupe • Asparagus
• Beef (ground) - Honeydew melon • Bell Peppers
• Eggs (whole) • Seeds - Watermelon • Bok Choy
• Non-lean fish (salmon) - Chia • Oranges • Broccoli
• Lamb - Pumpkin • Etc. • Cauliflower
• Pork (tenderloin, ham, - Sunflower • Celery
Vegetables • Collard Greens
pork chops, etc.) + Butter (moderate) • Beets • Cucumber
+ Cheese (sparingly) + Guacamole (moderate) • Brussels Sprouts • Green Beans
+ Cottage Cheese + Mayonnaise (moderate) • Carrots • Kale
+ Greek Yogurt (low fat) + Salad Dressing (moderate) • Eggplant • Lettuce (all types)
+ Sour Cream (moderate) • Onions • Spinach
• Peas • Tomato
+ New to THRIVE Phase • Potatoes • Etc.
Choose fresh, organic fruits and vegetables as often as possible. • Squash Natural Sweetener
Any protein, carb or fat can be exchanged for a different protein, • Y ams and Sweet Potatoes • Stevia
carb or fat; just swap from the list. • Zucchini Condiments
• Vinegars (Balsamic, Red
Modest caloric intake, balanced diet, and regular physical activity Grains/Dense Carbs
should be part of a healthy weight-management program. • Beans (fresh or dried) Wine, etc.)
• Brown Rice • Extracts (Almond,
Be careful not to add much processed food to your THRIVE meal • P otatoes (Russet potatoes,
plan. Processed foods can hinder your results. Vanilla, etc.)
Sweet Potatoes, Yams, etc.) + Barbecue Sauce,
• Quinoa
+ Couscous Ketchup, Mustard,
• Yams Himalayan Pink Salt
• Oatmeal (use sparingly)
+ Hot Cereal
• Millet 9
+ Whole Wheat
(or gluten-free) Bread
+ Pasta
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 per day.
FEMALES FEMALES FEMALES UNLIMITED
1 palm (APPROX. 85g) 1 thumb 1 fist (APPROX. 85g) PORTION SIZE
PORTION SIZE PORTION SIZE PORTION SIZE
PROTEIN FAT CARB FREE
Breakfast APPROX. 226g 1 tbsp. Chia Seeds APPROX. 85g Mixed
(1 cup) Greek Yogurt Berries and Granola
Midmorning + Optional ZEN Shape
Lunch Zen Fit • Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutes before drinking shake.
ZEN Fuze protein shake • Use only water; add ice for desired consistency.
APPROX. 85g 1 tbsp. Low-Fat 1 Slice of Whole Dill Relish, Salt
Fresh Tuna Mayonnaise Wheat Bread and Pepper
Midafternoon + Optional ZEN Shape
Dinner Zen Fit • Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutes before drinking shake.
Zen Fuze protein shake or Protein + Fat + Carb meal
• If drinking shake, use only water; add ice for desired consistency.
APPROX. 85g 1 tbsp. Avocado APPROX. 85g Red
Ground Turkey Bell Peppers, Zucchini,
Onion and Tomatoes
Late Night + Optional ZEN Fuze protein shake
• If hungry. Use only water; add ice for desired consistency.
THRIVE MEAL PLAN FOR MALES
Drink water with each meal and between each meal. Recommended amount: 3–5 liters/12–16 glasses per day.
MALES MALES MALES UNLIMITED
11/2–2 palms (APPROX. 141g) 1 big thumb 2 fists (APPROX. 141g) PORTION SIZE
PORTION SIZE PORTION SIZE PORTION SIZE
PROTEIN FAT CARB FREE
Breakfast APPROX. 311g 1 tbsp. Chia Seeds APPROX. 141g Mixed
(1½ cup) Greek Yogurt Berries and Granola
Midmorning + Optional ZEN Shape
Lunch Zen Fit • Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutes before drinking shake.
ZEN Fuze protein shake • Use only water; add ice for desired consistency.
APPROX. 141g 2 tbsp. Low-Fat 2 Slices Whole Dill Relish, Salt
Fresh Tuna Mayonnaise Wheat Bread and Pepper
Midafternoon + Optional ZEN Shape
Dinner Zen Fit • Take 2 capsules of Zen Shape and 1 packet of Zen Fit 30 minutes before drinking shake.
Zen Fuze protein shake or Protein + Fat + Carb meal
• If drinking shake, use only water; add ice for desired consistency.
APPROX. 141g 2 tbsp. Avocado APPROX. 141g Red
Ground Turkey Bell Peppers, Zucchini,
Onion and Tomatoes
Late Night + Optional ZEN Fuze protein shake
• If hungry. Use only water; add ice for desired consistency.
GREEK YOGURT PARFAIT PREP TIME: 5 min INGREDIENTS
COOK TIME: 0 min
TOTAL TIME: 5 min Greek Yogurt
Chia Seeds
Granola
Mixed Berries of Choice
phase PREPARATION
THRIVE3 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.
APPROVED
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THRIVE PHASE
SAMPLE BREAKFAST RECIPE
FEMALES UNLIMITED
1 palm (APPROX. 85g) 1 thumb 1 fist (APPROX. 85g) FREE
PROTEIN FAT CARB 220 Calories
INGREDIENTS APPROX. 226g 1 tbsp. APPROX. 85g
(1 cup) Greek Yogurt Chia Seeds Granola, Mixed
Berries of Choice
SINGLE SERVING 24g 4g
19g
USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES.
MALES UNLIMITED
11/2–2 palms (APPROX. 141g) 1 big thumb 2 fists (APPROX. 141g) FREE
PROTEIN FAT CARB 370 Calories
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INGREDIENTS APPROX. 311g 2 tbsp. APPROX. 141g
(1½ cup) Greek Yogurt Chia Seeds Granola, Mixed
Berries of Choice
SINGLE SERVING 36g 8g
26g
FRESH TUNA SANDWICH PREP TIME: 5 min INGREDIENTS
COOK TIME: 4 min
TOTAL TIME: 9 min Fresh Tuna
Low-Fat Mayonnaise
phase Whole Wheat (or gluten-free) Bread
Kosher Salt and Black Pepper
THRIVE3 Dill Relish
PREPARATION
1. P oach tuna in salted water for 3-4 minutes
until cooked through.
2. Flake and pull apart. Place in large bowl.
Combine with mayonnaise, dill relish,
salt and pepper.
3. Serve on whole wheat
(or gluten-free) bread.
APPROVED
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THRIVE PHASE
SAMPLE LUNCH RECIPE
FEMALES 1 palm (APPROX. 85g) 1 thumb 1 fist (APPROX. 85g) UNLIMITED
INGREDIENTS PROTEIN FAT CARB FREE
APPROX. 85g 1 tbsp. 1 Slice of Whole Kosher Salt and Black
Fresh Tuna Low-Fat Mayonnaise Wheat Bread Pepper, Dill Relish
SINGLE SERVING 21g 5g 12g 230 Calories
USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES.
MALES UNLIMITED
11/2–2 palms (APPROX. 141g) 1 big thumb 2 fists (APPROX. 141g) FREE
PROTEIN FAT CARB
INGREDIENTS APPROX. 141g 2 tbsp. 2 Slices Whole Kosher Salt and Black
Fresh Tuna Low-Fat Mayonnaise Wheat Bread Pepper, Dill Relish
SINGLE SERVING 35g 10g 24g 375 Calories
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SLOW COOKER TURKEY CHILI PREP TIME: 10 min INGREDIENTS 1/2 Garlic Clove, diced
COOK TIME: 7h 10 min 1 tsp. Dried Oregano
TOTAL TIME: 7h 20 min Lean Ground Turkey 1 tsp. Ground Cumin
Avocado 1/2 tsp. Chili Powder
Red Bell Peppers
Zucchini
Onion
Tomatoes
phase PREPARATION
THRIVE3 1. C hop peppers, zucchini and onion;
dice tomatoes.
2. In medium pan, cook lean ground
turkey until brown.
3. Place remaining ingredients and turkey
into slow cooker.
4. Cook on high for two hours, then
reduce heat to low. Cook for 4-5 hours.
5. Top with diced avocado.
APPROVED
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THRIVE PHASE
SAMPLE DINNER RECIPE
FEMALES UNLIMITED
1 palm (APPROX. 85g) 1 thumb 1 fist (APPROX. 85g)
PROTEIN FAT CARB FREE
INGREDIENTS APPROX. 85g 1 tbsp. APPROX. 85g Red Bell 1/2 Garlic Clove, diced
Lean Ground Turkey Avocado Peppers, Zucchini, 1 tsp. dried Oregano
1 tsp. ground Cumin
Onion and Tomatoes 1/2 tsp. Chili Powder
SINGLE SERVING 21g 5g 15g 210 Calories
USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES.
MALES UNLIMITED
11/2–2 palms (APPROX. 141g) 1 big thumb 2 fists (APPROX. 141g)
PROTEIN FAT CARB FREE
INGREDIENTS APPROX. 141g 2 tbsp. APPROX. 141g Red Bell 1/2 Garlic Clove, diced
Lean Ground Turkey Avocado Peppers, Zucchini, 1 tsp. dried Oregano
1 tsp. ground Cumin
10g Onion and Tomatoes 1/2 tsp. Chili Powder
SINGLE SERVING 35g 25g 380 Calories
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