phase

THRIVE

KEEP IT GOING!

In my years of coaching and training thousands of people, Ive

learned and seen firsthand that its 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. Its time to own your health. Its time
to live your life energized. Its time to THRIVE!

M A R K M ACDO N A LD

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.

A POWERFUL SYSTEM THAT TARGETS

THE THREE STAGES OF FAT LOSS.

phase

DETOX

LOS E T H E B LOAT

WEEK 1 7 days

three steps

CUT
CLEAN
FLUSH

PHASE 1 SUPPLEMENTS
ZEN Fuze
ZEN Prime

phase

IGNITE
MELT YOUR BELLY

WEEKS 24 21 days

three steps

BURN
SCULPT
RESTORE

phase

THRIVE

L I V E YO U R L I F E

WEEKS 58 recurring 28 days

three steps

REPROGRAM
DIVERSIFY
ENERGIZE

PHASE 2 SUPPLEMENTS

PHASE 3 SUPPLEMENTS

ZEN Fuze
ZEN Shape

ZEN Fuze
ZEN Fit

BEFORE YOU START,

COMPLETE THESE 3 STEPS!

step

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.

WO R KO UT C A LE N DA R N OW
facebook.com/groups/zenproject8

step

SET REALISTIC GOALS

Think of one goal you want to accomplish over the next seven weeks. Maybe its 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.

GOA L S FO R TH R I V E W E E K:

step

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.

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 youre still hungry after dinner:
Make sure youre hungry (ready to eat but never starving)
before each meal and satisfied (never full) after. If youre
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 its
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.*
R
 epeat the IGNITE Phase if you feel the need to jumpstart
your program.*

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 mitigate any disease.

phase

THRIVE

L I V E YO U R L I F E

WEEKS 58 28 days/recurring

SAMPLE MEAL PLAN

B R E A K FA ST
Protein + Fat + Carb
Ex: Greek Yogurt + Almonds + Berries

M I D -M O R N I NG
+ Optional ZEN Shape
Take ZEN Shape 30 minutes before drinking shake; 2 capsules.
ZEN Fuze Shake

1 REPROGRAM

Use only water; add ice for desired consistency.

LU N CH

REPROGRAM YOUR MIND TO EAT CLEAN

Protein + Fat + Carb

Maintain your achieved results by

reprogramming your mind to continue to eat
clean. Supplement with ZEN Fuze Protein
Shakes + ZEN Shape and ZEN Fit*.

M I D -A F TE R N OO N

Ex: Blackened Tilapia + Seasoned Mayo + Whole Wheat Tortilla

Protein Snack + Carb + ZEN Fit

Drink ZEN Fit 30 minutes before meals.

DI N N E R
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.

L ATE N IG HT
+ 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 NEW HEALTHY LIFESTYLE

Diversify your eating habits by trying

other clean-eating recipes, or ZEN Fuze
Protein Shake recipes.

Its 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.

ZEN RECIPES

of a cleanse or reset.*
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.

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 youre eating the right food portions
in order to reach your fitness goals.

DAILY MEAL PLAN

B R E A K FA ST
M I D -M O R N I NG
LU N CH
M I D -A F TE R N OO N
L ATE N IG HT

C
F

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

Balance your plate with PFC.

Eat every three hours.

PROTEIN

FAT

CARB

FREE

FEMALES

MALES

FEMALES

MALES

FEMALES

MALES

1 palm
(3 ounces)

11/22 palms
(5 ounces)

1 thumb

1 big thumb

1 fist
(2 ounces)

2 fists
(5 ounces)

PORTION SIZE

PORTION SIZE

Lean Meat
Bison (extra-lean)
Chicken
Egg Whites
Hemp
Lean Fish & Shellfish
Turkey
Venison
ZEN Fuze Shakes
+ Greek Yogurt (fat free)

Avocado
Chia Seeds
Flax Seeds
Oils
- Olive
- Coconut
- Macadamia
Raw Nuts & Natural Nut
Butters
Olives
+ Butter (moderate)
+ Guacamole (moderate)
+ Mayonnaise (moderate)
+ Salad Dressing (moderate)
+ Sour Cream (moderate)

Non-Lean Proteins
(dont add a fat with
these options)
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.

UNL IMI T E D

P O R T I O N S IZE

PORTION SIZE

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/CalorieDense 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)

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: 24 liters/812 glasses (8 oz.) a day.

FEMALES

FEMALES

FEMALES

1 palm (3 ounces)

1 thumb

1 fist (2 ounces)

PORTION SIZE

Breakfast

Mid-Morning
Lunch
Mid-Afternoon
Dinner
Late Night
10

PORTION SIZE

PORTION SIZE

PROTEIN

FAT

CARB

3 oz. Egg Whites

.5 oz. Almonds

3 oz. Berries

+ Optional ZEN Shape

ZEN Fuze Shake
3 oz.
Blackened Tilapia
ZEN Fit
Protein Snack + Carb
3 oz.
Grilled Halibut

UNL IMI T E D
PORTION SIZE

FREE

Take ZEN Shape 30 minutes prior to drinking shake.

Use only water; add ice for desired consistency.
1 oz.
Seasoned Mayo

3 oz. Whole Wheat

Tortillas

Steamed Broccoli

Take ZEN Shape 30 minutes prior to eating snack.

1/2 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: 35 liters/1216 glasses (8 oz.) a day.

MALES

MALES

MALES

11/22 palms (5 ounces)

1 big thumb

2 fists (5 ounces)

PORTION SIZE

Breakfast

Mid-Morning
Lunch
Mid-Afternoon
Dinner
Late Night

PORTION SIZE

PORTION SIZE

PROTEIN

FAT

CARB

5 oz. Egg Whites

1 oz. Almonds

5 oz. Berries

+ Optional ZEN Shape

ZEN Fuze Shake
5 oz.
Blackened Tilapia
ZEN Fit
Protein Snack + Carb
5 oz.
Grilled Halibut

UNL IMI T E D
PORTION SIZE

FREE

Take ZEN Shape 30 minutes prior to drinking shake.

Use only water; add ice for desired consistency.
2 oz.
Seasoned Mayo

5 oz. Whole Wheat

Tortilla

Steamed Broccoli

Take ZEN Shape 30 minutes prior to eating snack.

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 PARFAIT

PREP TIME: 5 min

COOK TIME: 0 min
TOTAL TIME: 5 min

I NG R E DI E NT S
Greek Yogurt
Chia Seeds
Granola
Mixed Berries of Choice

PR E PA R ATI O N
1. Fill 1/4 glass with mixed berries.
2. Layer with Greek yogurt.
3. Add another layer of mixed berries.
Cover with yogurt.

phase

12

THRIVE
A P P R O V E D

4. Top with granola and chia seeds.

THRIVE PHASE

SAMPLE BREAKFAST RECIPE

FEMALES

UNL IMI T E D
1 palm (3 ounces)

1 thumb

1 fist (2 ounces)

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

U S E TH E H A N D DI AG R A M S A N D I NG R EDI ENT M E A S U R EM ENT S LI STED A S G U I DE S .

MALES

UNL IMI T E D
11/22 palms (5 ounces)

1 big thumb

2 fists (5 ounces)

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

FRESH TUNA SANDWICH

PREP TIME: 5 min

COOK TIME: 4 min
TOTAL TIME: 9 min

I NG R E DI E NT S
Fresh Tuna
Low-Fat Mayonnaise
Whole Wheat Bread
Kosher Salt & Black Pepper
Dill Relish

PR E PA R ATI O N
1. P
 oach 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

14

THRIVE
A P P R O V E D

THRIVE PHASE

SAMPLE LUNCH RECIPE

FEMALES

UNL IMI T E D
1 palm (3 ounces)

1 thumb

1 fist (2 ounces)

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

U S E TH E H A N D DI AG R A M S A N D I NG R EDI ENT M E A S U R EM ENT S LI STED A S G U I DE S .

MALES

UNL IMI T E D
11/22 palms (5 ounces)

1 big thumb

2 fists (5 ounces)

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

CROCK-POT TURKEY CHILI

PREP TIME: 10 min

COOK TIME: 7h 10 min
TOTAL TIME: 7h 20 min

I NG R E DI E NT S
Ground Turkey

Organic Tomatoes

Avocado

1/2 Garlic Clove, diced

2 oz. Red Bell

Peppers

1 tsp. Dried Oregano

Zucchini
Onion

1 tsp. Ground Cumin

1/2 tsp. Chili Powder

PR E PA R ATI O N
1. C
 hop peppers, zucchini and onion;
dice tomatoes.
2. In medium pan, cook ground turkey
until brown.
3. P
 lace remaining ingredients and turkey
into crock-pot.

phase

16

THRIVE
A P P R O V E D

4. C
 ook 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

UNL IMI T E D
1 palm (3 ounces)

1 thumb

1 fist (2 ounces)

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

U S E TH E H A N D DI AG R A M S A N D I NG R EDI ENT M E A S U R EM ENT S LI STED A S G U I DE S .

MALES

UNL IMI T E D
11/22 palms (5 ounces)

1 big thumb

2 fists (5 ounces)

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

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