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phase2IGNITE

KICK YOUR BODYINTO HIGH GEAR!Congratulations! You have taken an important step towardcontinuing the progress you made in the DETOX Phase.ZEN Shape can help you jump-start this phase. In the IGNITEPhase, you will continue to eat “PFC Every 3”—a balancedcombination of proteins, fats and carbs every 3 hours.** Important Note: ZEN Fuze was designed with a balance of protein, fatand 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 recommend2-3 days of strength training combined with 2 days of highintensity cardio, plus 3–5 days of fat burning cardio everyweek. Here’s to the next 3 weeks!M A R K M ACDO N A LDCo-creator of the ZEN Project 8 program and ZEN BODI Brand Ambassador, is an internationalnutrition and fitness expert, TV personality and New York Times bestselling author.

A POWERFUL SYSTEM THAT TARGETSTHE THREE STAGES OF FAT LOSS.phase1DETOXLOS E T H E B LOATWEEK 1 7 daysthree stepsCUTCLEANFLUSHPHASE 1 SUPPLEMENTSZEN Fuze ZEN Prime phase2IGNITEMELT YOUR BELLYWEEKS 2–4 21 daysthree stepsBURNSCULPTRESTOREphase3THRIVEL I V E YO U R L I F EWEEKS 5–8 recurring 28 daysthree stepsREPROGRAMDIVERSIFYENERGIZEPHASE 2 SUPPLEMENTSPHASE 3 SUPPLEMENTSZEN FuzeZEN ShapeZEN FuzeZEN Shape (if goal is to burn fat)ZEN Fit

BEFORE YOU START,COMPLETE THESE 3 STEPS!step1DOWNLOAD WORKOUT CALENDARExercise plays an important role in the IGNITE Phase. To helptrack your progress, download the ZEN IGNITE WorkoutCalendar. Stay motivated by tracking your daily nutrition andworkouts, as well as your progress with a weekly weigh-in.WO R KO UT C A LE N DA R N OWfacebook.com/groups/ZENproject8

step2SET REALISTIC GOALSThink 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.GOA L S FO R IG N ITE W E E K:step3JOIN 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.

IGNITEGUIDELINESGUIDELINES TOOPTIMIZE YOUR RESULTS You will be eating in 3’s: eating every 3 hours with a balanceof protein, fat and carbs.GUIDELINES TOOPTIMIZE YOUR PORTION SIZES Let go of the calorie mindset. Simply follow the portionsizes and meal plan designed for your gender. You can measure your portion sizes by weight or with yourhands (palm, fist and thumb). Do whatever is easiest andmost convenient. If you measure food with a scale, always measure itprecooked, because weight will be lost during cooking. If youmeasure portion sizes with your hands, always measure afterit’s cooked. Make sure you’re hungry (ready to eat but never starving)before each meal and satisfied (but never full) after. If you’rehungry before 3 hours, simply eat a balanced meal before the3-hour mark.ADDITIONAL INFORMATION Repeat the DETOX Phase if you ever feel your body is inneed of a cleanse or reset.* I f you want to burn more fat at the end of the IGNITE Phase,continue the IGNITE Phase for another 4 weeks.*4 Eat your first meal within an hour of waking and your lastmeal within an hour of bedtime. If you fall off your IGNITE or THRIVE plan for more than 3days, you can reboot your plan by simply repeating the 7-dayDETOX Phase. If you prefer a shake for breakfast, simply switch yourbreakfast and midmorning meals. Add a sixth meal if you’re still hungry after dinner.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 prevent any disease.

phase2IGNITEMELT YOUR BELLYWEEKS 2–4 21 days1 BURNJUMP-START WITH ZEN SHAPE Jump-start this phase by taking 2 capsules ofZEN Shape 30 minutes before your midmorningand midafternoon ZEN Fuze protein shakes.*6

2 SCULPT3 RESTORESCULPT YOUR BODY WITH EXERCISEWITH ZEN FUZE PROTEIN SHAKESStart sculpting your body with suggestedcalorie-burning exercises listed below.*Restore with ZEN Fuze protein shakes.*SAMPLE MEAL PLANSTRENGTH TRAINING3 0 M I N UTE S/2 X W E E KEx: pilates, yoga, workout class, CrossFit, weightliftingHIGH INTENSITY CARDIO3 0 M I N UTE S/2 X W E E KEx: jumping rope, running, spinning, running stairsFAT BURNING CARDIO3 0 – 6 0 M I N UTE S/ 3–5X W E E KEx: stair-climbing, cycling, jogging, walking,elliptical, swimming*Perform all strength training and high intensity cardio first, then do fatburning cardio.*For faster fat burning results, do more fat burning cardioB R E A K FA STProtein Fat CarbEx: Egg Whites Chia Seeds Pumpkin PureeM I DM O R N I NGZEN Shape Take 2 capsules of ZEN Shape 30 minutes before drinking shake.ZEN Fuze protein shake Use only water; add ice for desired consistency.LU N CHProtein Fat CarbEx: Chicken Breast Extra Virgin Olive Oil Mango, Scallions,Steamed Rice.M I DA F TE R N OO NZEN Shape Take 2 capsules of ZEN Shape 30 minutes before drinking shake.ZEN Fuze protein shake Use only water; add ice for desired consistency.DI N N E RProtein Fat CarbEx: Shrimp Avocado QuinoaL ATE N IG HT*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease. Optional ZEN Fuze protein shake Use only water; add ice for desired consistency.7

MEAL PORTIONS& CLEAN FOODSThe ZEN Project 8 program uses a simple measuring system(1 protein, 1 fat, 1 carb) for each meal. This gender-specificguide will assure that you’re eating the right food portionsin order to reach your fitness goals.DAILY MEAL PLANB R E A K FA STM I DM O R N I NG1 Protein 1 Fat 1 CarbLU N CHM I DA F TE R N OO N1 Protein 1 Fat 1 CarbDI N N E RL ATE N IG HT1 Protein 1 Fat 1 CarbPCF8ZEN Fuze protein shake ZEN Shape pillsZEN Fuze protein shake ZEN Shape pillsOptional ZEN Fuzeprotein shakeBalance your plate with PFC.Eat every three hours.

ALES1 palm(3 ounces)11/2–2 palms(5 ounces)1 thumb1 big thumb1 fist(3 ounces)2 fists(5 ounces)PORTION SIZELean Protein Bison (extra-lean) Chicken Egg Whites Hemp Lean Fish Shellfish Tofu Turkey Venison ZEN Fuze protein shakesNon-Lean Proteins(don’t add a fat withthese options) Beef (filet) Beef (ground) Eggs (whole) Non-lean fish Lamb Pork (tenderloin, ham,pork chops, etc.)PORTION SIZEPORTION SIZE AvocadoFruits Oils- Avocado- Canola- Coconut- Macadamia- Olive- Peanut- Vegetable Apples R aw Nuts and NaturalNut Butters Grapes Seeds- Chia- Flax- Pumpkin- Sunflower Olives Bananas Berries- Blackberries- Blueberries- Raspberries- Strawberries Cherries Grapefruit Mangos Melon- Cantaloupe- Honeydew melon- Watermelon Oranges Etc.Dense-Carb Vegetables Beets Brussels Sprouts Carrots Eggplant Onions New to IGNITE Phase Peas Potatoes Squash Yams and Sweet PotatoesChoose fresh, organic fruits and vegetables as often as possible.Any protein, carb or fat can be exchanged for a different protein,carb or fat; just swap from the list.UNL IMI T E DP O R T I O N S IZE ZucchiniGrains/Dense Carbs Beans (fresh or dried) Brown Rice QuinoaModest caloric intake, balanced diet, and regular physical activity Oatmealshould be part of a healthy weight-management program. MilletHerbs Basil Bay Leaves Cilantro Parsley Rosemary Thyme Etc.Spices Cinnamon Garlic Ginger Nutmeg Peppercorns Saffron Etc.Low-Carb Vegetables Asparagus Bell Peppers Bok Choy Broccoli Cauliflower Celery Collard Greens Cucumber Green Beans Kale Lettuce (all types) Spinach Tomato Etc.Natural Sweetener SteviaCondiments Vinegars(Balsamic, Red Wine, etc.) Extracts(Almond, Vanilla, etc.)9

IGNITE PHASESUGGESTED 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.IGNITE MEAL PLAN FOR FEMALESDrink water with each meal and between each meal. Recommended amount: 2–4 liters/8–12 glasses (8 oz.) per day.FEMALESFEMALESFEMALES1 palm (3 ounces)1 thumb1 fist (3 ounces)PORTION SIZEBreakfastMidmorningLunchMidafternoonDinnerLate Night10PORTION SIZEPORTION SIZEUNL IMI T E DPORTION SIZEPROTEINFATCARBFREE3 Egg Whites1 tbsp. Chia Seeds3 oz.Pumpkin PureeCinnamon(to taste)ZEN Shape ZEN Fuze protein shake3 oz.Chicken Breast½ tbsp. Extra VirginOlive OilZEN ShapeZEN Fuze protein shake3 oz. Shrimp Take ZEN Shape 30 minutes prior to drinking shake. Use only water; add ice for desired consistency.3 oz. Steamed Rice,Mango and ScallionsBasil, WhitePepper, Lime Juice Take ZEN Shape 30 minutes prior to drinking shake. Use only water; add ice for desired consistency.1 tbsp. Avocado3 oz. Quinoa Optional ZEN Fuze protein shake If hungry. Use only water; add ice for desired consistency.Lettuce andCherry Tomatoes

IGNITE MEAL PLAN FOR MALESDrink water with each meal and between each meal. Recommended amount: 3–5 liters/2–16 glasses (8 oz.) per day.MALESMALESMALES11/2–2 palms (5 ounces)1 big thumb2 fists (5 ounces)PORTION SIZEBreakfastMidmorningLunchMidafternoonDinnerLate NightPORTION SIZEPORTION SIZEUNL IMI T E DPORTION SIZEPROTEINFATCARBFREE5 Egg Whites2 tbsp. Chia Seeds5 oz.Pumpkin PureeCinnamon(to taste)ZEN ShapeZEN Fuze protein shake5 oz.Chicken Breast½ tbsp. ExtraVirgin Olive OilZEN ShapeZEN Fuze protein shake5 oz. Shrimp Take ZEN Shape 30 minutes prior to drinking shake. Use only water; add ice for desired consistency.5 oz. Steamed Rice,Mango and ScallionsBasil, WhitePepper, Lime Juice Take ZEN Shape 30 minutes prior to drinking shake. Use only water; add ice for desired consistency.2 tbsp. Avocado5 oz. QuinoaLettuce andCherry Tomatoes Optional ZEN Fuze protein shake If hungry. Use only water; add ice for desired consistency.11

PUMPKIN WAFFLESPREP TIME: 5 minCOOK TIME: 5 minTOTAL TIME: 10 minI NG R E DI E NT SEgg WhitesChia SeedsPumpkin PureeCinnamonPR E PA R ATI O N1. Mix all ingredients in a large blender.2. Pour desired amount in waffle iron.3. Cook waffle entirely through.phase212IGNITEA P P R O V E D

IGNITE PHASESAMPLE BREAKFAST RECIPEFEMALESUNL IMI T E D1 palm (3 ounces)1 thumb1 fist (3 ounces)PROTEINFATCARBFREEINGREDIENTS3 Egg Whites1 tbsp.Chia Seeds3 oz.Pumpkin PureeCinnamon (to taste)SINGLE SERVING12g4g21g170 CaloriesU 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 .MALESUNL IMI T E D11/2–2 palms (5 ounces)1 big thumb2 fists (5 ounces)PROTEINFATCARBFREEINGREDIENTS5 Egg Whites2 tbsp.Chia Seeds5 oz.Pumpkin PureeCinnamon (to taste)SINGLE SERVING20g8g35g300 Calories13

MANGO CHICKEN OVER RICEPREP TIME: 10 minI NG R E DI E NT SCOOK TIME: 15 minBoneless SkinlessChicken BreastTOTAL TIME: 25 minExtra VirginOlive OilMangoScallionsSteamed Rice1 tbsp. Basil Leaves1/4 tsp. White Pepper1 1/2 tbsp. Lime JuicePR E PA R ATI O N1. C ube chicken and mango and slicescallions; set aside.2. Heat a large frying pan over high heat.Add oil and swirl to coat pan. Cookchicken with spices until browned.3. Add mango, lime juice and halfthe onions.phase2IGNITEA P P R O V E D4. Cook, stirring often until mango startsto soften and releases juices.5. S erve over rice with remaining onionsand basil sprinkled on top.

IGNITE PHASESAMPLE LUNCH RECIPEFEMALESUNL IMI T E D1 palm (3 ounces)1 thumb1 fist (3 ounces)PROTEINFATCARBFREEINGREDIENTS3 oz.Boneless SkinlessChicken Breast1/2 tbsp.Extra Virgin Olive Oil3 oz.Mango, Scallions,Steamed Rice1 tbsp. Basil Leaves1/4 tsp. White Pepper1 1/2 tbsp. Lime JuiceSINGLE SERVING20g8g25g250 CaloriesU 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 .MALESUNL IMI T E D11/2–2 palms (5 ounces)1 big thumb2 fists (5 ounces)PROTEINFATCARBFREEINGREDIENTS5 oz.Boneless SkinlessChicken Breast1 tbsp.Extra Virgin Olive Oil5 oz.Mango, Scallions,Steamed Rice1 tbsp. Basil Leaves1/4 tsp. White Pepper1 1/2 tbsp. Lime JuiceSINGLE SERVING31g14g40g410 Calories15