phase
3
THRIVE
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. author.
A POWERFUL POWERFU L SYSTEM THA THAT T TARGETS TARGETS
THE THREE STAGES OF FAT LOSS. phase
1
DETOX LOSE THE BLOA BLOAT T
WEEK 1 • 7 days
three steps
CUT
phase
2
IGNITE MELT YOUR BELLY
WEEKS 2–4 • 21 days
three steps
BURN
phase
3
THRIVE LIVE YOUR LIFE
WEEKS 5–8 • recurring 28 days
th re e s te p s
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 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 CAL ENDAR NOW facebook.com/groups/zenproject8
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/ facebook.com/groups/zenproject8 groups/zenproject8..
+
=
THRIVE
GUIDELINES GUIDELINES TO OPTIMIZE YOUR RESULTS • You will be eating in threes: eating every 3 hours with a balance of protein, fat and carbs.
GUIDELINES TO OPTIMIZE YOUR PORTION SIZES
• 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
• 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
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.
most convenient. • Add a sixth meal if you’re still hungry after dinner: • 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. • 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
have a shake or a meal with protein + carb + fat.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or m itigate any disease.
phase
3
THRIVE LIVE YOUR LIFE
WEEKS 5–8 • 28 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 s hake; 2 capsules. ZEN Fuze™ Shake
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 Fuze™ Protein Shakes + ZEN Shape™ and Shape™ and ZEN Fit™*. Fit™ *.
• 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
*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.
6
LATE NIGHT + Optional ZEN Fuze™ Shake (if hungry) • Use only water; add ice for desired consistency.
2 DIVERSIFY
3 ENERGIZE
DIVERSIFY YOUR EATING HABITS
LIVE AND ENJOY YOUR YOUR NEW HEALTHY LIFESTYLE LIFEST YLE
Diversify your eating habits by trying other clean-eating recipes, or ZEN Fuze™ Protein Shake recipes.
It’s time to live invigorated in your new healthy and fit lifestyle.
OFF-PLAN MEAL
ADDITIONAL INFORMATION
• Diversify your food by adding an Off-Plan Meal a.k.a.
• Repeat the DETOX Phase if you ever feel your body is in need
“cheat meal” once per week.
of a cleanse or reset.*
• Repeat the IGNITE Phase if you feel the need to jumpstart
ZEN RECIPES
your program.*
• Diversify by trying ZEN recipes.
ZEN Fuze™ protein Fuze™ protein shakes are 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 probiotics the ZEN Project 8™ program. program .
7
MEAL PORTIONS
& CLEAN FOODS The ZEN Project 8 Program uses Program uses a simple measuring system (1 protein, 1 fat, 1 carb) carb) for for each each meal. meal. This gender-speci ge nder-specific fic 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
MID-MORNING
1 Protein + 1 Fat + 1 Carb
LUNCH
1 Protein + 1 Fat + 1 Carb
MID-AFTERNOON
1 Protein + 1 Fat + 1 Carb
LATE NIGHT
1 Protein + 1 Fat + 1 Carb
P
C F
8
Balance your plate with PFC. Eat every three hours.
PROTEIN
FAT
C ARB
FREE
FEMALES
MALES
FEMALES
MALES
FEMALES
MALES
1 palm (3 ounces)
1½–2 palms (5 ounces)
1 thumb
1 big thumb
1 fist (2 ounces)
2 fists (5 ounces)
P O R T I O N S I ZE
P ORTI ON S IZE
Lean Meat
• Avocado
• Bison (extra-lean)
• Chia Seeds
• Chicken
• Flax Seeds
• Egg Whites
• Oils
P ORTI ON S IZE
Fresh Fruits • Apples • Bananas • Berries
• Hemp
- Olive
• Cantaloupe
• Lean Fish & Shellfish
- Coconut
• Cherries
• Turkey
- Macadamia
• Grapes
• Venison • ZEN Fuze Shakes
• Raw Nuts & Natural Nut Butters
• Grapefruit • Mangos
• Olives
• Oranges
+ Butter (moderate)
•Watermelon
Non-Lean Proteins
+ Guacamole (moderate)
• Etc.
(don’t add a fat with
+ Mayonnaise (moderate)
these options)
+ Salad Dressing (moderate)
+ Greek Yogurt (fat free)
+ Sour Cream (moderate)
Fresh Vegetables • Beets
• Beef (filet)
• Brussels Sprouts
• Beef (ground)
• Carrots
• Eggs (whole)
• Eggplant
• Non-lean fish
• Onions
• Lamb
• Peas
• Pork Tenderloin
• Potatoes
+ Cheese (sparingly)
(sweet potatoes are best)
+ Cottage Cheese
• Squash
+ Greek Yogurt (low fat)
• Yams • Zucchini Grains/Calorie-
+ New to THRIVE Phase
Dense Carbs • Beans (fresh or dried) • Brown Rice • Potatoes
Any protein, carb or fat can be exchanged for a different protein, carb or fat; just swap from the list.
UNLIMITED PORTION SIZ E
(sweet potatoes are best) • Quinoa + Couscous • Yams • Oatmeal + Hot Cereal
Modest caloric intake, balanced diet, and regular physical activity
• Millet + Bread
should be part of a healthy weight-management program.
+ 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
THRIVE PHASE
SUGGESTED MEAL PLAN Repeat this meal plan each day for THREE WEEKS (21 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
FEMALES
FEMALES
1 palm (3 ounces)
1 thumb
1 fist (2 ounce s)
PORTION SIZE
Breakfast
Mid-Morning Lunch Mid-Afternoon Dinner Late Night
10
PORTION SIZE
PORTI ON S IZE
PROTEI N
F AT
CARB
3 oz. Egg Whites
.5 oz. Almonds
3 oz. Berries
UNLIMITED PORTION SIZE
FRE E
+ Optional ZEN Shape™
• Take ZEN Shape™ 30 minutes prior to drinking shake.
ZEN Fuze™ Shake
• Use only water; add ice for desired consistency.
3 oz. Blackened Tilapia ZEN Fit™
1 oz. Seasoned Mayo
3 oz. Whole Wheat Tortillas
Steamed Broccoli
• Take ZEN Shape™ 30 minutes prior to eating snack.
Protein Snack + Carb 3 oz. Grilled Halibut
½ Tbsp. Butter/Cinnamon
3 oz. Sweet Potato
Bowl of Spinach or Lettuce
+ Optional ZEN Fuze 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 (8 oz.) a day.
MALES
MALES
MALES
1½–2 palms (5 ounces)
1 big thumb
2 fists (5 ounces)
PORTION SIZE
Breakfast
Mid-Morning Lunch Mid-Afternoon Dinner Late Night
PORTION SIZE
PORTI ON S IZE
PROTEI N
F AT
CARB
5 oz. Egg Whites
1 oz. Almonds
5 oz. Berries
UNLIMITED PORTION SIZE
FRE E
+ Optional ZEN Shape™
• Take ZEN Shape™ 30 minutes prior to drinking shake.
ZEN Fuze™ Shake
• Use only water; add ice for desired consistency.
5 oz. Blackened Tilapia ZEN Fit™
2 oz. Seasoned Mayo
5 oz. Whole Wheat Tortilla
Steamed Broccoli
• Take ZEN Shape™ 30 minutes prior to eating snack.
Protein Snack + Carb 5 oz. Grilled Halibut
1 Tbsp. Butter/Cinnamon
5 oz. Sweet Potato
Bowl of Spinach or Lettuce
+ Optional ZEN Fuze Shake • If hungry. Use only water; add ice for desired consistency.
11
GREEK YOGURT PARF PARFAIT AIT
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.
phase
3 12
THRIVE A P P R O V E D
THRIVE PHASE
SAMPLE BREAKFAST RECIPE
FEMALES
UNLIMITED 1 palm (3 ou nces)
1 thumb
1 fist (2 ounces)
PROTEIN
FATT FA
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
UNLIMITED 1½–2 palms (5 ounces)
1 big th umb
2 fist s (5 oun ces)
PROTEIN
FATT FA
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
FRESH TUNA SANDWICH
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.
phase
3 14
THRIVE A P P R O V E D
THRIVE PHASE
SAMPLE LUNCH RECIPE
FEMALES
UNLIMITED 1 palm (3 ou nces)
1 thumb
1 fist (2 ounces)
PROTEIN
FATT FA
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
UNLIMITED 1½–2 palms (5 ounces)
1 big th umb
2 fist s (5 oun ces)
PROTEIN
FATT FA
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
26 g
54g
642 Calories
15
CROCK-POT CROCK -POT TURKEY CHILI
PREP TIME: 10 min COOK TIME: 7h 10 min TOTAL TIME: 7h 20 min
INGREDIENTS Ground Turkey
Organic Tomatoes
Avocado
½ Garlic Clove, diced
2 oz. Red Bell Peppers
1 tsp. Dried Oregano
Zucchini Onion
1 tsp. Ground Cumin ½ tsp. Chili Powder
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.
phase
3 16
THRIVE A P P R O V E D
4. Cook on high for two hours, then reduce heat to low. Cook for 4-5 hours. 5. Top with diced avocado.
THRIVE PHASE
SAMPLE DINNER RECIPE
FEMALES
UNLIMITED 1 palm (3 ou nces)
1 thumb
1 fist (2 ounces)
PROTEIN
FATT FA
CARB
FREE
INGREDIENTS
3 oz. Ground Turkey
1 Tbsp. Avocado
2 oz. Red Bell Peppers, Zucchini, Onion, Organic Tomatoes
½ Garlic Clove, diced 1 tsp. Dried Oregano 1 tsp. Ground Cumin ½ tsp. Chili Powder
SINGLE SERVING
15g
8g
10g
184 Calories
USE THE HAND DIAGRAMS AND INGREDIENT MEASUREMENTS LISTED AS GUIDES.
UNLIMITED
MALES 1½–2 palms (5 ounces)
1 big th umb
2 fist s (5 oun ces)
PROTEIN
FATT FA
CARB
FREE
INGREDIENTS
5 oz. Ground Turkey
2 Tbsp. Avocado
5 oz. Red Bell Peppers, Zucchini, Onion, Organic Tomatoes
½ Garlic Clove, diced 1 tsp. Dried Oregano 1 tsp. Ground Cumin ½ tsp. Chili Powder
SINGLE SERVING
30g
16g
20g
368 Calories
17
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