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.
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phase 1
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detoxlose the bloat
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phase 2
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ignitemelt your belly
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phase 3
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thrivelive your life
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phase 1
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detoxlose the bloat
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 + CarbEx: Egg Whites + Almonds + Berries
Mid-Morning
ZEN Fuze Shake-
Use only water; add ice for desired consistency.
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Take ZEN Prime 30 minutes prior to meal.
Lunch
Protein + Fat + CarbEx: Chicken Breast + Avocado + Green Beans
Mid-Afternoon
ZEN Fuze Shake-
Use only water; add ice for desired consistency.
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Take ZEN Prime™ 30 minutes prior to meal.
Dinner
Protein + Fat + CarbEx: 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 RecommendationsFemales
2-4 liters8–12 glasses per day (8 oz.)
Males
3-5 liters12–16 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.
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phase 2
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ignitemelt 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
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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 WEEKEx: pilates, yoga, workout class, CrossFit, weights
HIGH INTENSITY CARDIO
30 MINUTES/2X WEEKEx: jumping rope, running, spinning, running stairs
FAT BURNING CARDIO
30 MINUTES/2X WEEKEx: 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 + CarbEx: Eggs + Almonds + Oatmeal
Mid-Morning
ZEN Shape-
Take ZEN Shape 30 minutes before drinking shake; 2 capsules.
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Use only water; add ice for desired consistency.
Lunch
Protein + Fat + CarbEx: Salmon + Avocado + Brown Rice
Mid-Afternoon
ZEN Shape-
Take ZEN Shape 30 minutes before drinking shake; 2 capsules.
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Use only water; add ice for desired consistency.
Dinner
Protein + Fat + CarbEx: 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.
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phase 3
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thrivelive 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 + CarbEx: Greek Yogurt + Almonds + Berries
Mid-Morning
+ Optional ZEN Shape-
Take ZEN Shape™ 30 minutes before drinking shake; 2 capsules.
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Use only water; add ice for desired consistency.
Lunch
Protein + Fat + CarbEx: Blackened Tilapia + Seasoned Mayo + Whole Wheat Tortilla
Mid-Afternoon
Protein Snack + Carb + ZEN Fit-
Drink ZEN Fit™ 30 minutes before meals.
Dinner
Protein + Fat + CarbEx: 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
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Diversify your food by adding an Off-Plan Meal a.k.a. “cheat meal” once per week.
Zen Recipes
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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.
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
Eat Every Three Hours
Balance Your Plate with PFC
6:00 a.m.
+ 1 Carb
+ 1 Fat
9:00 a.m.
12:00 p.m.
+ 1 Carb
+ 1 Fat
3:00 p.m.
6:00 p.m.
+ 1 Carb
+ 1 Fat
9:00 p.m.
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
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.
CHOOSE 1 PER MEAL
DETOX Phase
Fats:
- Avocado
- Chia Seeds
- Flax Seeds
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Oils
- Olive
- Coconut
- Macadamia
- Raw Nuts & Natural Nut Butters
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.
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:
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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.
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:
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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
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
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
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:
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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.
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:
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Greek Yogurt (fat free)
Non-Lean Proteins:
- Cheese (sparingly)
- Cottage Cheese
- Greek Yogurt (low fat)
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)
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
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
