Zen Project 8 Phase 2

IGNITEphase

2

KICK YOUR BODY

INTO HIGH GEAR!

Congratulations! You have taken an important step toward
continuing the progress you made in the RESTART Phase.

ZEN Shape can help you jump-start this phase. In the IGNITE
Phase, you will continue to eat “PFC Every 3”—a balanced
combination of proteins, fats and carbs every 3 hours.

** Important Note: ZEN Fuze was designed with a balance of protein, fat
and carbohydrates. So whenever you drink a ZEN Fuze protein shake,
you’ll naturally be eating PFC Every 3.

Exercise will also play an important role. We recommend
2-3 days of strength training combined with 2 days of high
intensity cardio, plus 3–5 days of fat burning cardio every
week. Here’s to the next 3 weeks!

MARK MACDONALD

Co-creator of the ZEN Project 8 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 IGNITE Phase. To help
track your progress, download the ZEN IGNITE 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 trying a new cardio workout.
Maybe it’s learning a new recipe each week. Make a realistic goal and stick to it. Write your goals now.

GOALS FOR IGNITE 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.

+=

IGNITE

GUIDELINES

GUIDELINES TO GUIDELINES TO
OPTIMIZE YOUR PORTION SIZES OPTIMIZE YOUR RESULTS

• Let go of the calorie mindset. Simply follow the portion • You will be eating in 3s: eating every 3 hours with a balance
sizes and meal plan designed for your gender. of protein, fat and carbs.

• Y ou can measure your portion sizes by weight or with your • Eat 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. • I f you prefer a shake for breakfast, simply switch your
breakfast and midmorning meals.
• Make 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.

4

Food supplements are not to be replaced for a varied and balanced diet.

phase IGNITE

2

WEEKS 2–4 • 21 days

1 BURN

JUMP-START WITH ZEN

Jump-start this phase by taking 2 capsules of
ZEN Shape 30 minutes before your midmorning
and midafternoon ZEN Fuze protein shakes.

6

2 SCULPT 3 RESTORE
RESTORE YOUR BODY
SCULPT YOUR BODY WITH EXERCISE
SAMPLE MEAL PLAN
Start sculpting your body with suggested
calorie-burning exercises listed below.* BREAKFAST

STRENGTH TRAINING Protein + Fat + Carb
Ex: Egg Whites + Chia Seeds + Pumpkin Puree
30 MINUTES/2X WEEK
MIDMORNING
Ex: pilates, yoga, workout class, CrossFit, weightlifting
ZEN Shape
HIGH INTENSITY CARDIO • Take 2 capsules of ZEN Shape 30 minutes before drinking shake.
ZEN Fuze protein shake
30 MINUTES/2X WEEK • Use only water; add ice for desired consistency.

Ex: jumping rope, running, spinning, running stairs LUNCH

FAT BURNING CARDIO Protein + Fat + Carb
Ex: Chicken Breast + Extra Virgin Olive Oil + Mango, Scallions,
30–60 MINUTES/3–5X WEEK
Steamed Rice.
Ex: stair-climbing, cycling, jogging, walking,
elliptical, swimming MIDAFTERNOON

*Perform all strength training and high intensity cardio first, then do fat ZEN Shape
burning cardio. • Take 2 capsules of ZEN Shape 30 minutes before drinking shake.
*For faster fat burning results, do more fat burning cardio ZEN Fuze protein shake
• Use only water; add ice for desired consistency.
Food supplements are not to be replaced for a varied and balanced diet.
DINNER

Protein + Fat + Carb
Ex: Shrimp + Avocado + Quinoa

LATE NIGHT

+ Optional ZEN Fuze protein shake
• Use only water; add ice for desired consistency.

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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 1 Protein + 1 Fat + 1 Carb
MIDMORNING
ZEN Fuze protein shake +
LUNCH ZEN Shape pills
MIDAFTERNOON
1 Protein + 1 Fat + 1 Carb
DINNER
LATE NIGHT ZEN Fuze protein shake +
ZEN Shape pills

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 • O ils • Bananas • Rosemary
• L ean Fish - Avocado • Berries • Thyme
+ Shellfish - Canola • Etc.
• Tofu - Coconut - Blackberries
• Turkey - Macadamia - Blueberries Spices
• Venison - Olive - Raspberries • Cinnamon
• ZEN Fuze™ protein shakes - Peanut - Strawberries • Garlic
- Vegetable • Cherries • Ginger
Non-Lean Proteins • Grapes • Nutmeg
(don’t add a fat with • R aw Nuts and Natural • Grapefruit • Peppercorns
these options) Nut Butters • Mangos • Saffron
• Melon • Etc.
+ Beef (filet) • Seeds - Cantaloupe
+ Beef (ground) - Chia - Honeydew melon Low-Carb Vegetables
+ Eggs (whole) - Pumpkin - Watermelon • Asparagus
+ Non-lean fish - Sunflower • Oranges • Bell Peppers
+ Lamb + Olives • Etc. • Bok Choy
+ Pork (tenderloin, ham, • Broccoli
Dense-Carb Vegetables • Cauliflower
pork chops, etc.) • Beets • Celery
• Brussels Sprouts • Collard Greens
+ New to IGNITE Phase • Carrots • Cucumber
• Eggplant • Green Beans
Choose fresh, organic fruits and vegetables as often as possible. • Onions • Kale
Any protein, carb or fat can be exchanged for a different protein, • Peas • Lettuce (all types)
carb or fat; just swap from the list. + Potatoes • Spinach
• Squash • Tomato
Modest caloric intake, balanced diet, and regular physical activity + Yams and Sweet Potatoes • Etc.
should be part of a healthy weight-management program. • Zucchini
Natural Sweetener
Grains/Dense Carbs • Stevia
+ Beans (fresh or dried)
+ Brown Rice Condiments
+ Quinoa + Vinegars
+ Oatmeal (Balsamic, Red Wine, etc.)
+ Millet
+ Extracts
(Almond, Vanilla, etc.)

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IGNITE 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.

IGNITE 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 3 Egg Whites 1 tbsp. Chia Seeds APPROX. 85g Cinnamon
Pumpkin Puree (to taste)

Midmorning ZEN Shape • Take ZEN Shape 30 minutes prior to drinking shake.
Lunch ZEN Fuze protein shake • Use only water; add ice for desired consistency.

Midafternoon APPROX. 85g ½ tbsp. Extra Virgin APPROX. 85g Basil, White
Dinner Chicken Breast Olive Oil Steamed Rice, Pepper, Lime Juice
Mango and Scallions
Late Night
ZEN Shape • Take ZEN Shape 30 minutes prior to drinking shake.
ZEN Fuze protein shake • Use only water; add ice for desired consistency.

APPROX. 85g 1 tbsp. Avocado APPROX. 85g Lettuce and
Shrimp Quinoa Cherry Tomatoes

+ Optional ZEN Fuze protein shake
• If hungry. Use only water; add ice for desired consistency.

IGNITE MEAL PLAN FOR MALES

Drink water with each meal and between each meal. Recommended amount: 3–5 liters/2–16 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 5 Egg Whites 2 tbsp. Chia Seeds APPROX. 141g Cinnamon
Pumpkin Puree (to taste)

Midmorning ZEN Shape • Take ZEN Shape 30 minutes prior to drinking shake.
Lunch ZEN Fuze protein shake • Use only water; add ice for desired consistency.

Midafternoon APPROX. 141g ½ tbsp. Extra APPROX. 141g Basil, White
Dinner Chicken Breast Virgin Olive Oil Steamed Rice, Pepper, Lime Juice
Mango and Scallions
Late Night
ZEN Shape • Take ZEN Shape 30 minutes prior to drinking shake.
ZEN Fuze protein shake • Use only water; add ice for desired consistency.

APPROX. 141g 2 tbsp. Avocado APPROX. 141g Lettuce and
Shrimp Quinoa Cherry Tomatoes

+ Optional ZEN Fuze protein shake
• If hungry. Use only water; add ice for desired consistency.

PUMPKIN WAFFLES PREP TIME: 5 min INGREDIENTS
COOK TIME: 5 min
TOTAL TIME: 10 min Egg Whites
Chia Seeds
Pumpkin Puree
Cinnamon

PREPARATION

1. Mix all ingredients in a large blender.
2. Pour desired amount in waffle iron.
3. Cook waffle entirely through.

phase

IGNITE2
APPROVED

12

IGNITE PHASE

SAMPLE BREAKFAST RECIPE

FEMALES 1 palm (APPROX. 85g) 1 thumb 1 fist (APPROX. 85g) UNLIMITED

INGREDIENTS PROTEIN FAT CARB FREE

3 Egg Whites 1 tbsp. APPROX. 85g Cinnamon (to taste)
Chia Seeds Pumpkin Puree

SINGLE SERVING 12g 4g 21g 170 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 Cinnamon (to taste)

INGREDIENTS 5 Egg Whites 2 tbsp. APPROX. 141g
Chia Seeds Pumpkin Puree

SINGLE SERVING 20g 8g 35g 300 Calories

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MANGO CHICKEN OVER RICE PREP TIME: 10 min INGREDIENTS Scallions
COOK TIME: 15 min Steamed Rice
TOTAL TIME: 25 min Boneless Skinless 1 tbsp. Basil Leaves
Chicken Breast 1/4 tsp. White Pepper
Extra Virgin 1 1/2 tbsp. Lime Juice
Olive Oil
Mango

phase PREPARATION

IGNITE2 1. C ube chicken and mango and slice
scallions; set aside.

2. Heat a large frying pan over high heat.
Add oil and swirl to coat pan. Cook
chicken with spices until browned.

3. Add mango, lime juice and half
the onions.

4. Cook, stirring often until mango starts
to soften and releases juices.

5. S erve over rice with remaining onions
and basil sprinkled on top.

APPROVED

IGNITE PHASE

SAMPLE LUNCH RECIPE

FEMALES 1 palm (APPROX. 85g) 1 thumb 1 fist (APPROX. 85g) UNLIMITED

INGREDIENTS PROTEIN FAT CARB FREE

APPROX. 85g 1/2 tbsp. APPROX. 85g 1 tbsp. Basil Leaves
Boneless Skinless Extra Virgin Olive Oil Mango, Scallions, 1/4 tsp. White Pepper
1 1/2 tbsp. Lime Juice
Chicken Breast Steamed Rice
250 Calories
SINGLE SERVING 20g 8g 25g

USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES.

MALES 11/2–2 palms (APPROX. 141g) 1 big thumb 2 fists (APPROX. 141g) UNLIMITED

INGREDIENTS PROTEIN FAT CARB FREE

APPROX. 141g 1 tbsp. APPROX. 141g 1 tbsp. Basil Leaves
Boneless Skinless Extra Virgin Olive Oil Mango, Scallions, 1/4 tsp. White Pepper
1 1/2 tbsp. Lime Juice
Chicken Breast Steamed Rice

SINGLE SERVING 31g 14g 40g 410 Calories

15

SHRIMP & QUINOA SALAD PREP TIME: 5 min INGREDIENTS
COOK TIME: 25 min
TOTAL TIME: 30 min Shrimp
Avocado
Quinoa
Cherry Tomatoes
Lettuce
3 tsp. Lemon Juice

phase PREPARATION

IGNITE2 1. Cook shrimp in desired method.
2. Cook quinoa.
3. Toss cooked quinoa and shrimp

together in a large bowl.
4. Add lettuce and slice avocado.
5. T op with sliced cherry tomatoes and

lemon juice, if desired.

APPROVED

IGNITE PHASE

SAMPLE DINNER RECIPE

FEMALES 1 palm (APPROX. 85g) 1 thumb 1 fist (APPROX. 85g) UNLIMITED

INGREDIENTS PROTEIN FAT CARB FREE

APPROX. 85g 1 tbsp. APPROX. 85g Lettuce
Shrimp Avocado Quinoa 3 tsp. Lemon Juice,

SINGLE SERVING 20g 5g 25g Cherry Tomatoes
240 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 Lettuce
3 tsp. Lemon Juice,
INGREDIENTS APPROX. 141g 2 tbsp. APPROX. 141g
Shrimp Avocado Quinoa, Cherry Cherry Tomatoes
415 Calories
SINGLE SERVING 32g 10g Tomatoes

40g

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Revised: 09-19-2017