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Want to transform your body?

Simple. Realistic. Results.

 
 

ZEN Project 8™ simplifies weight management and teaches habits for leading a healthy lifestyle. Over the course of 8 weeks, you’ll be guided through 3 easy-to-follow phases with premium ZEN products, expert coaching, and ongoing support from an active community of like-minded participants. It’s never been easier to stay on plan as you clean, sculpt and reprogram your body. ZEN Project 8 is a complete toolkit that offers Simple. Realistic. Results.

    • phase 1
    • detox
      lose the bloat
    • phase 2
    • ignite
      melt your belly
    • phase 3
    • thrive
      live your life

Meet ZEN Brand Ambassador:
Mark MacDonald

We partnered exclusively with popular celebrity nutritionist and renowned fitness guru Mark Macdonald to create a program designed to transform your body and your life. Mark has helped thousands burn fat, build muscle and increase energy. From celebrities and athletes to soccer moms, Mark has helped countless people learn how to manage their weight the right way with proper nutrition and lifestyle habits.

  • New York Times Bestselling Author
  • Regular contributor to CNN and HLN
  • Featured on The Dr. Oz Show, Access Hollywood and Chelsea Lately
  • Founder of Venice Nutrition and the International Board of Nutrition and Fitness Coaching (IBNFC)
  • National Ambassador to the American Diabetes Association

Join Mark as he takes you through the ZEN Project 8 program with weekly webinars, coaching tips and world-class motivation. If you’re ready to take your body and health to the next level, now is the time to…

  • Take control of your body
  • Take control of your life
  • Join us today!

  • phase 1
  • detox
    lose the bloat
WEEK 1 • 7 days

three steps

CUT

Begin cutting foods that cause bloating.

cut the bloat

Below is a list of foods and drinks that cause water retention and bloating:

  • Gluten
  • Soy
  • Cheese and Yogurt
  • Refined Sugar
  • Sugar Sweeteners (besides Stevia)
  • Salt
  • Grains (just for DETOX Phase)
  • Soda (diet and regular)
  • Alcohol
  • Coffee and Tea§

Also cut exercise (just for DETOX Phase)

§If you experience headaches, you can have one cup of coffee or tea in the morning. Decaffeinated herbal tea is fine.

Exercise can cause inflammation. Your goal in Phase 1 (DETOX) is to clean your body and flush your system by removing as much inflammation as possible. This is best accomplished by NOT exercising in the 7-day DETOX Phase (low impact cardio, like walking is okay).

CLEAN

clean foods to cleanse your body

Clean out your digestive system with clean foods and supplements like ZEN Fuze and ZEN Prime.*

SAMPLE MEAL PLAN


Breakfast

Protein + Fat + Carb

Ex: Egg Whites + Almonds + Berries


Mid-Morning

ZEN Fuze Shake
    Use only water; add ice for desired consistency.
ZEN Prime
    Take ZEN Prime 30 minutes prior to meal.

Lunch

Protein + Fat + Carb

Ex: Chicken Breast + Avocado + Green Beans


Mid-Afternoon

ZEN Fuze Shake
    Use only water; add ice for desired consistency.
ZEN Prime
    Take ZEN Prime™ 30 minutes prior to meal.

Dinner

Protein + Fat + Carb

Ex: Grilled Halibut + Olive Oil + Zucchini + Medium Bowl of Spinach or Lettuce


Late Night

+ Optional ZEN Fuze Shake
    Use only water; add ice for desired consistency.
FLUSH

“Flush” excess toxins with water.

Water Recommendations

Females

2-4 liters

8–12 glasses per day (8 oz.)

Males

3-5 liters

12–16 glasses per day (8 oz.)


  • Drink plenty of water with each meal and between each meal
  • Drink as much water as you can within the recommended guidelines.
  • Add fruit to your water for a refreshing twist on hydration.

 

 

Open the boxes above to learn more about each step.

Download your copy of the step-by-step DETOX Phase Guide.
  • phase 2
  • ignite
    melt your belly

WEEKS 2–4 • 21 days

three steps

BURN

JUMPSTART WITH ZEN SHAPE

Jumpstart this phase by taking 2 capsules of ZEN Shape 30 minutes before your mid-morning and mid-afternoon ZEN Fuze Shakes.*

Additional Information

    If you want to burn more fat at the end of the IGNITE Phase, continue the IGNITE Phase for another 4 weeks.*
SCULPT

SCULPT YOUR BODY WITH EXCERCISE

Start sculpting your body with suggested calorie-burning exercises listed below.

Strength Training

30 MINUTES/2X WEEK

Ex: pilates, yoga, workout class, CrossFit, weights

HIGH INTENSITY CARDIO

30 MINUTES/2X WEEK

Ex: jumping rope, running, spinning, running stairs

FAT BURNING CARDIO

30 MINUTES/2X WEEK

Ex: stair climbing, cycling, jogging, walking, elliptical, swimming

Note: Perform all strength training and high intensity cardio first then do fat burning cardio.

RESTORE

with zen fuze protein shakes

 

SAMPLE MEAL PLAN


Breakfast

Protein + Fat + Carb

Ex: Eggs + Almonds + Oatmeal


Mid-Morning

ZEN Shape
    Take ZEN Shape 30 minutes before drinking shake; 2 capsules.
ZEN Fuze Shake
    Use only water; add ice for desired consistency.

Lunch

Protein + Fat + Carb

Ex: Salmon + Avocado + Brown Rice


Mid-Afternoon

ZEN Shape
    Take ZEN Shape 30 minutes before drinking shake; 2 capsules.
ZEN Fuze Shake
    Use only water; add ice for desired consistency.

Dinner

Protein + Fat + Carb

Ex: Steak + Broccoli + Spinach + Salad Dressing


Late Night

+ Optional ZEN Fuze Shake
    Use only water; add ice for desired consistency.

Open the boxes above to learn more about each step.

  Download your copy of the step-by-step IGNITE Phase Guide.
  • phase 3
  • thrive
    live your life

WEEKS 5–8 • recurring 28 days

three steps

REPROGRAM

REPROGRAM YOUR MIND TO EAT CLEAN

Maintain your achieved results by reprogramming your mind to continue to eat clean. Supplement with ZEN Fuze + ZEN Shape and ZEN Fit*.

sample meal plan


Breakfast

Protein + Fat + Carb

Ex: Greek Yogurt + Almonds + Berries


Mid-Morning

+ Optional ZEN Shape
    Take ZEN Shape™ 30 minutes before drinking shake; 2 capsules.
ZEN Fuze Shake
    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


Late Night

+ Optional ZEN Fuze Shake (if hungry)
    Use only water; add ice for desired consistency.
DIVERSIFY

DIVERSIFY YOUR EATING HABITS

 

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.
ENERGIZE

LIVE 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 need of a cleanse or reset.*
  • Repeat the IGNITE Phase if you feel the need to boost your metabolism.*

Open the boxes above to learn more about each step.

Download your copy of the step-by-step THRIVE Phase Guide.

Meal Portions & Clean Foods

ZEN Project 8 uses a simple measuring system. Eat 1 protein, 1 fat, 1 carb every 3 hours. We call it PFC Every 3.

Guidelines to Optimizing Your Portion Sizes:

  • Let go of the calorie mindset. Simply follow your portion sizes each meal.
  • 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 are hungry (never starving) before each meal and satisfied (never full) after. If you are hungry before 3 hours, simply eat a balanced meal before the 3-hour mark.
  • If you measure food with a scale, always measure it pre-cooked since weight will be lost during cooking. If you measure portion sizes with your hands, pre-cooked weight does not matter.

Guidelines to Optimize Your Results

  • You will be eating in three’s: 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 Phases 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.

Eat in 3’s

SAMPLE DAILY MEAL PLAN

Eat Every Three Hours

Balance Your Plate with PFC

Breakfast
6:00 a.m.
1 Protein
+ 1 Carb
+ 1 Fat
Mid-Morning
9:00 a.m.
ZEN Shake
Lunch
12:00 p.m.
1 Protein
+ 1 Carb
+ 1 Fat
Mid-Afternoon
3:00 p.m.
Want to transform your body?
Dinner
6:00 p.m.
1 Protein
+ 1 Carb
+ 1 Fat
Late Night
9:00 p.m.
Optional
ZEN Shake

The gender-specific guide below will assure that you’re eating the appropriate meal portions of approved clean foods during each ZEN Project 8 phase

1 Protein
Female
1 palm or 3 oz.
Male
1 ½ palms or 5 oz.
Portion Size
1 Fat
Female
1 tip of thumb
Male
1 thumb
Portion Size
1 Carb
Female
1 fist or 3 oz.
Male
2 fists or 5 oz.
Portion Size
Free Foods
Female
Unlimited
Male
Unlimited
Portion Size
1 Protein
Female
1 palm or 3 oz.
Male
1 ½ palms or 5 oz.
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Lean Proteins:

  • Bison (extra-lean)
  • Chicken
  • Egg Whites
  • Hemp
  • Lean Fish (No shellfish)
  • Salmon (no fat with this option)
  • Turkey
  • Venison
  • ZEN FUZE Shakes

Only fresh, no processed meats and no beef, pork or lamb (Can add in IGNITE Phase). Avoid all protein bars during DETOX Phase.

1 Fat
Female
1 tip of thumb
Male
1 thumb
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Fats:

  • Avocado
  • Chia Seeds
  • Flax Seeds
  • Oils
    • Olive
    • Coconut
    • Macadamia
  • Raw Nuts & Natural Nut Butters
1 Carb
Female
1 fist or 3 oz.
Male
2 fists or 5 oz.
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Fresh Fruits:

  • Apples
  • Bananas
  • Berries
  • Cantaloupe
  • Cherries
  • Grapes
  • Grapefruit
  • Mangos
  • Oranges
  • Watermelon
  • etc…

Fresh Vegetables:

  • Beets
  • Brussels Sprouts
  • Carrots
  • Onions
  • Peas
  • Squash
  • Zucchini
  • etc…

Avoid calorie-dense veggies in the DETOX Phase, like beans, corn, potatoes, etc.

Free Foods
Female
Unlimited
Male
Unlimited
Portion Size

UNLIMITED PER MEAL

DETOX Phase

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

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.

1 Protein
Female
1 palm or 3 oz.
Male
1 ½ palms or 5 oz.
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Lean Proteins:

  • Bison (extra-lean)
  • Chicken
  • Egg Whites
  • Hemp
  • Lean Fish (No shellfish)
  • Salmon (no fat with this option)
  • Turkey
  • Venison
  • ZEN FUZE Shakes

Only fresh, no processed meats and no beef, pork or lamb (Can add in IGNITE Phase). Avoid all protein bars during DETOX Phase.

IGNITE Phase

(In addition to those above)

Lean Proteins:

    Shellfish

Non-Lean Proteins: (don’t add a fat with these options)

  • Beef (filet)
  • Beef (ground)
  • Eggs (whole)
  • Non-lean fish
  • Shellfish
  • Lamb
  • Pork Tenderloin
1 Fat
Female
1 tip of thumb
Male
1 thumb
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Fats:

  • Avocado
  • Chia Seeds
  • Flax Seeds
  • Oils
    • Olive
    • Coconut
    • Macadamia
  • Raw Nuts & Natural Nut Butters

IGNITE Phase

(In addition to those above)

Fats:

    Olives
1 Carb
Female
1 fist or 3 oz.
Male
2 fists or 5 oz.
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Fresh Fruits:

  • Apples
  • Bananas
  • Berries
  • Cantaloupe
  • Cherries
  • Grapes
  • Grapefruit
  • Mangos
  • Oranges
  • Watermelon
  • etc…

Fresh Vegetables:

  • Beets
  • Brussels Sprouts
  • Carrots
  • Onions
  • Peas
  • Squash
  • Zucchini
  • etc…

Avoid calorie-dense veggies in the DETOX Phase, like beans, corn, potatoes, etc.

IGNITE Phase

(In addition to those above)

Fresh Vegetables:

  • Potatoes (sweet potatoes are best)
  • Yams

Grains / Calorie-Dense Carbs:
(choose gluten free when relevant)

  • Beans (fresh or dried)
  • Brown Rice
  • Millet
  • Oatmeal
  • Quinoa
Free Foods
Female
Unlimited
Male
Unlimited
Portion Size

UNLIMITED PER MEAL

DETOX Phase

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

IGNITE Phase

(In addition to those above)

Condiments:

  • Vinegars (Balsamic, Red Wine, etc.)
  • Extracts (Almond, Vanilla, etc.)

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.

1 Protein
Female
1 palm or 3 oz.
Male
1 ½ palms or 5 oz.
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Lean Proteins:

  • Bison (extra-lean)
  • Chicken
  • Egg Whites
  • Hemp
  • Lean Fish (No shellfish)
  • Salmon (no fat with this option)
  • Turkey
  • Venison
  • ZEN FUZE Shakes

Only fresh, no processed meats and no beef, pork or lamb (Can add in IGNITE Phase). Avoid all protein bars during DETOX Phase.

IGNITE Phase

(In addition to those above)

Lean Proteins:

    Shellfish

Non-Lean Proteins: (don’t add a fat with these options)

  • Beef (filet)
  • Beef (ground)
  • Eggs (whole)
  • Non-lean fish
  • Shellfish
  • Lamb
  • Pork Tenderloin

THRIVE Phase

(In addition to those above)

Lean Proteins:

    Greek Yogurt (fat free)

Non-Lean Proteins:

  • Cheese (sparingly)
  • Cottage Cheese
  • Greek Yogurt (low fat)
1 Fat
Female
1 tip of thumb
Male
1 thumb
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Fats:

  • Avocado
  • Chia Seeds
  • Flax Seeds
  • Oils
    • Olive
    • Coconut
    • Macadamia
  • Raw Nuts & Natural Nut Butters

IGNITE Phase

(In addition to those above)

Fats:

    Olives

THRIVE Phase

(In addition to those above)

Fats:

  • Butter (moderate)
  • Guacamole (moderate)
  • Mayonnaise (moderate)
  • Salad Dressing (moderate)
  • Sour Cream (moderate)
1 Carb
Female
1 fist or 3 oz.
Male
2 fists or 5 oz.
Portion Size

CHOOSE 1 PER MEAL

DETOX Phase

Fresh Fruits:

  • Apples
  • Bananas
  • Berries
  • Cantaloupe
  • Cherries
  • Grapes
  • Grapefruit
  • Mangos
  • Oranges
  • Watermelon
  • etc…

Fresh Vegetables:

  • Beets
  • Brussels Sprouts
  • Carrots
  • Onions
  • Peas
  • Squash
  • Zucchini
  • etc…

Avoid calorie-dense veggies in the DETOX Phase, like beans, corn, potatoes, etc.

IGNITE Phase

(In addition to those above)

Fresh Vegetables:

  • Potatoes (sweet potatoes are best)
  • Yams

Grains / Calorie-Dense Carbs:
(choose gluten free when relevant)

  • Beans (fresh or dried)
  • Brown Rice
  • Millet
  • Oatmeal
  • Quinoa

THRIVE Phase

(In addition to those above)

Grains / Calorie-Dense Carbs:

  • Bread
  • Cous Cous
  • Hot Cereals
  • Pasta
Free Foods
Female
Unlimited
Male
Unlimited
Portion Size

UNLIMITED PER MEAL

DETOX Phase

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

IGNITE Phase

(In addition to those above)

Condiments:

  • Vinegars (Balsamic, Red Wine, etc.)
  • Extracts (Almond, Vanilla, etc.)

THRIVE Phase

(In addition to those above)

Condiments:

  • BBQ Sauce
  • Ketchup
  • Mustard
  • Himalayan Pink Salt (use sparingly)

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.

ZEN products are essential to the ZEN Project 8 program

Browse PFC-approved recipes for all phases of ZEN Project 8