Jeunesse Zen Project 8 Thrive Food

8/17/2019 Jeunesse Zen Project 8 Thrive Food

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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™ 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!

M A R K M A C D O N A L DCo-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.


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three steps three steps three steps

PHASE 2 SUPPLEMENTS

ZEN Fuze™

ZEN Shape™

PHASE 3 SUPPLEMENTS

ZEN Fuze™

ZEN Fit™

PHASE 1 SUPPLEMENTS

ZEN Fuze™

ZEN Prime™

CUT

CLEAN

FLUSH

BURN

SCULPT

RESTORE

REPROGRAM

DIVERSIFY

ENERGIZE

phase

1

phase

2

phase

3DETOXLOSE THE BLOAT

IGNITEMELT YOUR BELLY

THRIVELIVE YOUR L IFE

A POWERFUL SYSTEM THAT TARGETS

THE THREE STAGES OF FAT LOSS.

WEEKS 2–4 • 21 daysWEEK 1 • 7 days WEEKS 5–8 • recurring 28 days


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DOWNLOAD WORKOUT CALENDARExercise 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.

BEFORE YOU START,

COMPLETE THESE 3 STEPS!

W O R K O U T C A L E N D A R N O W

facebook.com/groups/zenproject8

step

1


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G O A L S F O R T H R I V E W E E K :

SET REALISTIC GOALSThink 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.

step

2

JOIN THE FACEBOOK COMMUNITYStudies 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.

step

3

+ =


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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.

• 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.*

GUIDELINES TO

OPTIMIZE YOUR RESULTS

• 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.

THRIVE

GUIDELINES


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*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.


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1 REPROGRAMREPROGRAM YOUR MIND TO EAT CLEAN

Maintain your achieved results byreprogramming your mind to continue to eat

clean. Supplement with ZEN Fuze™ Protein

Shakes + ZEN Shape™ and ZEN Fit™*.

SAMPLE MEAL PLAN

B R E A K F A S T

Protein + Fat + Carb

Ex: Greek Yogurt + Almonds + Berries

M I D - M O R N I N G

+ Optional ZEN Shape™

• Take ZEN Shape™ 30 minutes before drinking shake; 2 capsules.

ZEN Fuze™ Shake

• Use only water; add ice for desired consistency.

L U N C H


Ex: Blackened Tilapia + Seasoned Mayo + Whole Wheat Tortilla

M I D - A F T E R N O O NProtein Snack + Carb + ZEN Fit™

• Drink ZEN Fit™ 30 minutes before meals.

D I N N E R


Ex: Grilled Halibut + Sweet Potatoes + Butter/Cinnamon

L A T E N I G H T

+ Optional ZEN Fuze™ Shake (if hungry)

• Use only water; add ice for desired consistency.

phase

3THRIVELIVE YOUR LIFE

WEEKS 5–8 • 28 days/recurring

*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.


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OFF-PLAN MEAL

• Diversify your food by adding an Off-Plan Meal a.k.a.“cheat meal” once per week.

ZEN RECIPES

• Diversify by trying ZEN recipes.

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2 DIVERSIFYDIVERSIFY YOUR EATING HABITS

Diversify your eating habits by trying

other clean-eating recipes, or ZEN Fuze™

Protein Shake recipes.

3 ENERGIZELIVE AND ENJOY YOUR NEW HEALTHY LIFESTYLE

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 needof a cleanse or reset.*

• Repeat the IGNITE Phase if you feel the need to jumpstart

your program.*

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.


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1 Protein + 1 Fat + 1 Carb





B R E A K F A S T

M I D - M O R N I N G

L U N C H

M I D - A F T E R N O O N

L A T E N I G H T

DAILY MEAL PLAN

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.

MEAL PORTIONS& CLEAN FOODS

Balance your plate with PFC.

Eat every three hours.

P C

F


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+ 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.

PROTEIN FAT CARB FREE

Lean Meat

• Bison (extra-lean)

• Chicken

• Egg Whites

• Hemp

• Lean Fish & Shellfish• Turkey

• Venison

• ZEN Fuze Shakes

+ Greek Yogurt (fat free)

Non-Lean Proteins

(don’t 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)

• 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)

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)

F E M A L E S

1 palm(3 ounces)

F E M A L E S

1 fist(2 ounces)

M A L E S

1½–2 palms(5 ounces)

M A L E S

2 fists(5 ounces)

U N L I M I T E DPORTION SIZE

F E M A L E S

1 thumb

M A L E S

1 big thumb

PORTION SIZE PORTION S IZE PORTION S IZE


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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.

Lunch3 oz.

Blackened Tilapia

1 oz.

Seasoned Mayo

3 oz. Whole Wheat

TortillasSteamed Broccoli

Mid-AfternoonZEN Fit™ • Take ZEN Shape™ 30 minutes prior to eating snack.

Protein Snack + Carb

Dinner3 oz.

Grilled Halibut

½ Tbsp.

Butter/Cinnamon3 oz. Sweet Potato

Bowl of

Spinach or Lettuce

Late Night + Optional ZEN Fuze Shake • If hungry. Use only water; add ice for desired consistency.

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.

THRIVE PHASE

SUGGESTED MEAL PLANRepeat 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.

F E M A L E S1 palm (3 ounces)

PORTION SIZE PORTION SIZE PORTION S IZE PORTION SIZE

F E M A L E S1 thumb

F E M A L E S1 fist (2 ounce s)

U N L I M I T E D



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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.

Lunch5 oz.

Blackened Tilapia

2 oz.

Seasoned Mayo

5 oz. Whole Wheat

TortillaSteamed Broccoli

Mid-AfternoonZEN Fit™ • Take ZEN Shape™ 30 minutes prior to eating snack.

Protein Snack + Carb

Dinner5 oz.

Grilled Halibut

1 Tbsp.

Butter/Cinnamon5 oz. Sweet Potato

Bowl of

Spinach or Lettuce

Late Night + 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.

M A L E S1½–2 palms (5 ounces)

PORTION SIZE PORTION SIZE PORTION S IZE PORTION SIZE

M A L E S1 big thumb

M A L E S2 fists (5 ounces)

U N L I M I T E D



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GREEK YOGURT PARFAIT PREP TIME: 5 min

COOK TIME: 0 min

TOTAL TIME: 5 min

I N G R E D I E N T S

Greek Yogurt

Chia Seeds

Granola

Mixed Berries of Choice

P R E P A R A T I 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.

4. Top with granola and chia seeds.

phase

A P P R O V E D3 THRIVE


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PROTEIN

PROTEIN

FAT

FAT

CARB

CARB

FREE

FREE

INGREDIENTS 5 oz. Greek Yogurt2 Tbsp.

Chia Seeds

5 oz.Granola, Mixed

Berries of ChoiceYour Choice

SINGLE SERVING 26g 14g 32g 354 Calories

INGREDIENTS 3 oz. Greek Yogurt1 Tbsp.

Chia Seeds

2 oz.Granola, Mixed

Berries of ChoiceYour Choice


1½–2 palms (5 ounces) 1 big thumb 2 fists (5 ounces)

U N L I M I T E D

U N L I M I T E D

MALES

FEMALES

U S E T H E H A N D D I A G R A M S A N D I N G R E D I E N T M E A S U R E M E N T S L I S T E D A S G U I D E S .

1 palm (3 ounces) 1 thumb 1 fist (2 ounces)

THRIVE PHASE

SAMPLE BREAKFAST RECIPE


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FRESH TUNA SANDWICHPREP TIME: 5 min

COOK TIME: 4 min

TOTAL TIME: 9 min

I N G R E D I E N T SFresh Tuna

Low-Fat Mayonnaise

Whole Wheat Bread

Kosher Salt & Black Pepper

Dill Relish


1. Poach tuna in salted water for 3-4minutes until cooked through.

2. Flake and pull apart and place in large

bowl. Combine with mayonnaise, dillrelish, salt and pepper

3. Serve on whole wheat bread.

phase



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PROTEIN

PROTEIN

FAT

FAT

CARB

CARB

FREE

FREE

INGREDIENTS5 oz.

Fresh Tuna2 Tbsp.

Low-Fat Mayonnaise5 oz.

Whole Wheat BreadKosher Salt & BlackPepper, Dill Relish


INGREDIENTS3 oz.

Fresh Tuna1 Tbsp.

Low-Fat Mayonnaise2 oz.

Whole Wheat BreadKosher Salt & BlackPepper, Dill Relish


U N L I M I T E D

U N L I M I T E D

MALES

FEMALES

U S E T H E H A N D D I A G R A M S A N D I N G R E D I E N T M E A S U R E M E N T S L I S T E D A S G U I D E S .

THRIVE PHASE

SAMPLE LUNCH RECIPE

1 palm (3 ounces) 1 thumb 1 fist (2 ounces)

1½–2 palms (5 ounces) 1 big thumb 2 fists (5 ounces)


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CROCK-POT TURKEY CHILIPREP TIME: 10 min

COOK TIME: 7h 10 min

TOTAL TIME: 7h 20 min

I N G R E D I E N T S


1. Chop peppers, zucchini and onion;dice tomatoes.

2. In medium pan, cook ground turkeyuntil brown.

3. Place remaining ingredients and turkeyinto crock-pot.

4. Cook on high for two hours, thenreduce heat to low. Cook for 4-5 hours.

5. Top with diced avocado.phase


Ground Turkey

Avocado

2 oz. Red BellPeppers

Zucchini

Onion

Organic Tomatoes

½ Garlic Clove, diced

1 tsp. Dried Oregano

1 tsp. Ground Cumin

½ tsp. Chili Powder


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Jeunesse Zen Project 8 Thrive Food

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