MEAL PLAN

EUROPEAN
CUISINE

& RECIPE BOOKLET

1 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
HELLO!
I’m Mark Macdonald, co-creator of the ZEN BODI product line
and the ZEN 28 program.
Welcome to your 28-day nutrition revolution!
This simple-to-follow plan is designed to guide you every step of
the way with your health, and most importantly, empower your
food education so you start living your best health!
ZEN 28 has helped hundreds of thousands of people around the
world transform their health, balance their bodies and live life to
the fullest. Your time is now!
This booklet is presented in four sections:
Section 1: Track Your Progress with Your Goals, Energy and
Measurements
Section 2: Eating PFC Every 3: Balancing Your Body by
Balancing Your Food
Section 3: Your 28-Day Plan and 6 Power Products to Feeling
Your Best Again
Section 4: Keeping Your Food Exciting with Clean, Delicious and
PFC-Balanced Recipes
Ok, it’s time to get started…
I’m excited to rock this journey together. Are you ready? Your
28-day experience begins now!

massive hugs,

M A R K M ACDO N A LD
MEET MARK
Co-creator of the ZEN 28 program and ZEN Brand Ambassador, Mark Macdonald is an international nutrition
and fitness expert, TV personality and New York Times best-selling author.

2 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
SECTION
BEFORE YOU START,
1 COMPLETE THESE 3 STEPS!
step
TAKE “BEFORE” PICTURES & MEASUREMENTS
1
GO DIG ITA L R ECO R D YO U R M E A S U R E M E NT S
Use a digital camera or mobile phone, and Measuring key areas of your body is the
be sure to take photos. A plain background best way to track the fat you burn and
without any clutter is best. the muscle mass you build. Measure
these areas of your body at the same
time each day, ideally when you wake in
the morning. Be sure to wear the same
type of form-fitting clothing each time.
S LI P I NTO S K I N N I E S
Swimwear or form-fitting workout clothes
will highlight your results. Be sure to 1. NECK _________________________________________
include your face in every photo!
2. CHEST________________________________________

3. UPPER ARM ________________________________

4. WAIST________________________________________

A LL TH E A NG LE S 5. LOWER ABS________________________________

Take a front view, side view and back view. 6. HIPS_________________________________________

Then use the same poses every time so it’s
7. UPPER THIGH _______________________________
easy to compare them.
8. MID THIGH __________________________________

9. CALF_________________________________________

10. WEIGHT____________________________________
DOCU M ENT YO U R S U CCE S S
Take progress photos in two-week intervals. Charting your
success can be a powerful motivator as you start to notice
subtle changes that soon turn into not-so-subtle changes.

3 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
 step SET REALISTIC GOALS
2 Think of one goal you want to accomplish over the next week. Maybe it’s sticking to your meal plan. Maybe it’s
drinking a certain amount of water each day. Whatever it is, make a realistic goal and stick to it. Write your goals now.

GOA L S FO R R E STA RT W E E K:

step JOIN THE COMMUNITY

3
Studies show you have more success achieving your goals with a group cheering you on. We have
some great options for you to win with your health and get support every step of the way. Whether it’s
Facebook or Instagram, inspiration, education and encouragement are always at your fingertips. To get
started, simply connect with our global ZEN 28 group at www.facebook.com/groups/zenproject8. You’ll
also find language-specific groups, plus connections to WeChat groups.

+ =

Modest caloric intake, balanced diet and regular physical activity

4 should be part of a healthy nutrition program.
5 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
SECTION
2 EATING PFC EVERY 3
BALANCING YOUR BODY BY
BALANCING YOUR FOOD
Looking and feeling your best again is all about balancing your body and your food.

The foundation of your 28-day plan is centered on stabilizing your blood sugar levels by eating PFC Every 3.

ZEN 28 was created as your nutrition solution. Along with cutting-edge products, this 28-day plan is centered on eating PFC Every 3 to
optimally nourish your body.

What is PFC Every 3? Essentially, it’s eating balanced portions of protein, fat and carbs every 3 hours. This program keeps your blood
sugar stabilized, your metabolism churning and triggers stored fat and toxins to be released.

When you eat six meals a day, remember three of your six meals are small meals — little boosts of fuel to keep your body’s metabolism
going. ZEN Fuze protein shakes are perfect for 2-3 small PFC meals a day.

The most important thing is you should be ready to eat before a meal (never starving), satisfied after a meal (not full) and then ready to
eat again approximately 3 hours later. This is a clear indicator that your blood sugar is stable and your body is in balance.

Here’s a simple graphic demonstrating the benefits of eating PFC Every 3 and what happens when your blood sugar spikes and crashes:

STORE
120 mg / dl FAT

PFC
BALANCE EVERY
3

80 mg / dl
BURN
MUSCLE

6 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
The next obvious question is: What does eating PFC Every 3 actually look like? That’s the great thing. Once you get it, it’s simple, and most
importantly, it’s doable for busy people and families.

Here’s a cool visual showing how to keep meals balanced on your plate:

w/
PFC PFC
w/ OTEIN
PROTEIN: PFC
3
GRILLED CHICKEN
TE TE EVERY
C A RB
S
PR
A

A
FAT:
PL

PL
C SLICED AVOCADO
IN
CE YOUR

CE YOUR
PROTE

AR

CARB:
BS

COOKED BROWN RICE

LAN

LAN
FREE FOODS:
FAT
A

A
B

B
E S E
AT R AT F AT
RS
EV
E RY 3 H OU EV
E RY 3 H O
U
GREENS (SPINACH, LETTUCE, ETC.)

Modest caloric intake, balanced diet and regular physical activity

7 should be part of a healthy nutrition program.
SECTION
3 TIME TO
CUT, CLEAN AND FLUSH

1 CUT
It’s time to dive into your 28-day plan and our six power products.

You’ll be focusing on three steps over the next 28 days: cut, clean and
flush. You’ll cut the processed foods, add cleansing foods and flush out
all your toxins. This 3-step system will cleanse your body, and the best BEGIN CUTTING FOODS THAT CAUSE BLOATING
part … you can keep living these 28 days every month!

CUT THE BLOAT

Foods and drinks that cause water
retention and bloating:

• G l u te n

• C h e e s e a n d yo g u r t

• Refined sugar

• S u g a r s we e te n e r s
( b e s i d e s S tev i a)

• Salt

• S
 o d a
(d i e t a n d re g u l a r)

• A l co h o l 1

Modest caloric intake, balanced diet and regular physical activity should 1
You can drink one alcoholic drink per week
be part of a healthy nutrition program. in your 28-day plan. 8
 2 CLEAN 3 FLUSH
CLEAN FOODS AND SUPPLEMENTS “FLUSH” BODY WITH WATER
TO CLEANSE YOUR BODY ZEN Prime and water recommendations.

Choose clean foods as well as supplements such as ZEN

Fuze, ZEN Prime, ZEN Shape, Reserve®, Naära® and AM &
PM Essentials to cleanse and invigorate your body. FEMALES MALES
2–3 Litres 3–4 Litres
SAMPLE MEAL PLAN 8–12 glasses per day 12–16 glasses per day
B R E A K FA S T
Protein + Fat + Carb
Example: Egg Whites + Peanut Butter + Banana
AM Essentials • Drink plenty of water with each meal and between each meal.
• Take 1 packet • Drink as much water as you can within the recommended guidelines.
Reserve
• Add fruit to your water for a refreshing twist on hydration.
• Take 1 gel packet

MIDMORNING
ZEN Prime
• Take 1 tablet with water 15-30 minutes before ZEN Fuze
protein shake
ZEN Shape
• Take 2 capsules with water 15-30 minutes before ZEN Fuze
protein shake
ZEN Fuze protein shake
• Use only water; blend in ice for desired consistency
Naära
• Mix 1 scoop in Zen Fuze protein shake

LUNCH
Protein + Fat + Carb
Example: Chicken Breast + Extra Virgin Olive Oil + Strawberries

M I DA F T E R N O O N
ZEN Prime
• Take 1 tablet with water 15-30 minutes before ZEN Fuze
protein shake
ZEN Shape
• Take 2 capsules with water 15-30 minutes before ZEN Fuze
protein shake
ZEN Fuze protein shake
• Use only water; blend in ice for desired consistency

DINNER
Protein + Fat + Carb
Example: Salmon (Counts for Protein + Fat) + Asparagus
PM Essentials
• Take 1 packet
Reserve
• Take 1 gel packet

L AT E N I G H T
+ Optional ZEN Fuze protein shake
9 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
 28-DAY PLAN GUIDELINES TO
GUIDELINES MAXIMIZE YOUR RESULTS
• You will be eating PFC Every 3, which is eating
balanced portions of protein, fat and carbs every 3
hours.

• Eat your first meal within an hour of waking and

your last meal within an hour of bedtime.

• If you prefer a ZEN Fuze protein shake for

breakfast, simply switch your breakfast and
GUIDELINES TO midmorning meals.

OPTIMIZE YOUR PORTION SIZES • Add a sixth meal or a ZEN Fuze protein shake if
you’re still hungry after dinner.
• Let go of the calorie mindset. Simply follow the
portion sizes and meal plan designed for your
IF YOU WANT TO TURBO
gender.
CHARGE MUSCLE GAIN*:
• You can measure your portion sizes by weight • If you want to build
muscle, add ZEN Fit to
or with your hands (palm, fist and thumb). Do
your 28-day plan. Take
whatever is easiest and most convenient. one ZEN Fit packet 30
minutes before and
after a workout, twice
• If you measure food with a scale, always measure a day. On the days
it precooked, because weight will be lost during you are not working
out, take it 30 minutes
cooking. If you measure portion sizes with your before you drink your
hands, always measure after it’s cooked. ZEN Fuze protein shake,
twice a day.

• Make sure you’re hungry (ready to eat but never

• ZEN Prime, ZEN Shape and ZEN Fit can all be taken
starving) before each meal and satisfied (but together, 30 minutes before you drink your ZEN Fuze shake.

never full) after. If you’re hungry before 3 hours,

simply eat a balanced meal before the 3-hour
mark.

10 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
 CLEAN FOOD LIST AND PORTION SIZES
PROTEIN FAT CARB FREE

FEMALES MALES
small handful for
solids like nuts, 1 thumb for
FEMALES MALES UNL IMI T E D
1 palm 11/2–2 palms
seeds or avocados liquids like oils
1 fist 2 fists
P O R T I O N S IZE
(Approx. 85 g) (Approx. 141 g) SAME FOR MALES & FEMALES (Approx. 85 g) (Approx. 141 g)
PORTION SIZE PORTION SIZE PORTION SIZE

Lean Protein • Avocado Fruits Herbs

• Chicken • Apples • Basil
• Oils
• Bananas • Bay Leaves
• Egg Whites - Avocado
• Berries • Cilantro
• Lean Fish - Canola
- Blackberries • Parsley
• Shellfish - Coconut • Rosemary
- Blueberries
• Tofu - Macadamia • Thyme
- Raspberries
• Turkey - Olive • Etc.
- Strawberries
• Venison - Peanut • Cherries
• ZEN Fuze protein shakes Spices
- Sesame • Grapes
• Cinnamon
- Vegetable • Grapefruit
Non-Lean Proteins • Garlic
• Raw Nuts • Mangos
Note: don’t add a fat with • Ginger
- Almonds • Melon
these options • Nutmeg
- Cantaloupe
• Beef (filet) - Hazelnuts • Peppercorns
- Honeydew Melon
• Beef (ground) - Pecans • Saffron
- Watermelon
• Eggs (whole) - Peanuts • Etc.
• Oranges
• Non-lean fish • Natural Nut Butter • Tropical Fruits Low-Carb Vegetables
• Lamb - Almond • Etc. • Asparagus
• Pork (tenderloin, ham, - Peanut • Bell Peppers
pork chops, etc.) - Cashew Dense-Carb Vegetables • Bok Choy
• Olives • Beets • Broccoli
• Seeds • Brussels Sprouts • Cauliflower
- Chia • Carrots • Celery
- Flax • Eggplant • Cucumber
• Onions • Kale
- Pumpkin
• Peas • Lettuce (all types)
- Sesame
• Potatoes • Spinach
- Sunflower • Tomato
• Squash
• Yams and Sweet Potatoes • Etc.
• Zucchini
Natural Sweetener
Grains/Dense Carbs • Stevia
Choose fresh, organic fruits and vegetables as often as possible.
Any protein, carb or fat can be exchanged for a different protein, • Beans (fresh or dried) Condiments
carb or fat; just swap from the list. Not all varieties are listed. • Brown Rice
• Vinegars
• Quinoa
(balsamic, red wine, etc.)
• Oatmeal
• Millet • Extracts
• Brown Rice Vermicelli (almond, vanilla, etc.)

11 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
 28-DAY PLAN
SUGGESTED MEALS
Repeat this meal plan each day for the length of the plan.

MEAL PLAN FOR FEMALES

Drink water with each meal and between each meal. Recommended amount: 2–3 Litres/8–12 glasses per day.

small handful for

solids like nuts, 1 thumb for
seeds or avocados liquids like oils

FEMALES S A ME F OR F E M A L E S FEMALES UNL IMI T E D

1 palm (Approx. 85 g) & MALES 1 fist (Approx. 85 g)
PORTION SIZE PORTION SIZE PORTION SIZE PORTION SIZE

PROTEIN FAT CARB FREE

3 egg white 1 tbsp.
1/2 banana garlic, pepper, etc.
scramble/omelet peanut butter
Breakfast
AM ESSENTIALS • Take 1 packet
RESERVE® • Take 1 gel packet

ZEN Prime • Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.
ZEN Shape • Take 2 capsules with water 15-30 minutes before ZEN Fuze protein shake.
Midmorning
ZEN Fuze protein shake • Use only water; blend in ice for desired consistency.
Naära • Mix 1 scoop in Zen Fuze protein shake

Approx. 85 g 1 tbsp. 1/4 cup cooked

Lunch garlic, pepper, etc.
chicken breast extra virgin olive oil brown rice

ZEN Prime • Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.
Midafternoon ZEN Shape • Take 2 capsules with water 15-30 minutes before ZEN Fuze protein shake.
ZEN Fuze protein shake • Use only water; blend in ice for desired consistency.

Approx. 85 g salmon Approx. 85 g

garlic, pepper, etc.
(Counts as protein and fat) asparagus
Dinner
PM ESSENTIALS • Take 1 packet
RESERVE® • Take 1 gel packet

Late Night + Optional ZEN Fuze protein shake • Use only water; blend in ice for desired consistency.

12 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
 MEAL PLAN FOR MALES
Drink water with each meal and between each meal. Recommended amount: 3–4 Litres/12–16 glasses per day.

small handful for

solids like nuts, 1 thumb for
seeds or avocados liquids like oils

MALES S A ME F OR F E M A L E S MALES UNL IMI T E D

11/2–2 palms (Approx. 141 g) & MALES 2 fists (Approx. 141 g)
PORTION SIZE PORTION SIZE PORTION SIZE PORTION SIZE

PROTEIN FAT CARB FREE

5 egg white 1.5 tbsp.
1 banana garlic, pepper, etc.
scramble/omelet peanut butter
Breakfast
AM ESSENTIALS • Take 1 packet
RESERVE • Take 1 gel packet

ZEN Prime • Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.
ZEN Shape • Take 2 capsules with water 15-30 minutes before ZEN Fuze protein shake.
Midmorning
ZEN Fuze protein shake • Use only water; blend in ice for desired consistency.
Naära • Mix 1 scoop to Zen Fuze protein shake

Approx. 141 g 1.5 tbsp. 1/2 cup cooked

Lunch garlic, pepper, etc.
chicken breast extra virgin olive oil brown rice

ZEN Prime • Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.
Midafternoon ZEN Shape • Take 2 capsules with water 15-30 minutes before ZEN Fuze protein shake.
ZEN Fuze protein shake • Use only water; blend in ice for desired consistency.

1/4 cup cooked

Approx. 141 g salmon
quinoa + approx. 85 g garlic, pepper, etc.
(Counts as protein and fat)
Dinner asparagus

PM ESSENTIALS • Take 1 packet

RESERVE • Take 1 gel packet

Late Night + Optional ZEN Fuze protein shake • Use only water; blend in ice for desired consistency.

13 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
SECTION
4
KEEPING YOUR FOOD EXCITING
WITH CLEAN, DELICIOUS AND
PFC-BALANCED RECIPES
You will create a positive momentum when you begin your 28-day plan. To continue this momentum,
during and after your initial 28 days, it’s important to keep your food exciting and tasty.

Of course, these are just a few of the recipes at your fingertips. More are available through our Facebook
community.

Here are 28 of our most popular recipes from top nutritionists, fitness pros and Zen 28 Members.
We’ve divided them into four categories: breakfast, lunch, dinner and ZEN Fuze protein shakes.

• 6 breakfast

• 6 lunch

• 6 dinner

• 10 ZEN Fuze protein shakes

#
EUROPEAN CUISINE
14 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
 BREAKFAST RECIPES

EGG WHITE BANANA PANCAKE

M A K E S : 1 Serving S E R V I N G S I Z E: 2 Pancakes
I NG R E DI E NT S PR E PA R ATI O N
3 egg whites 1. Combine egg whites, nut butter, banana, and cinnamon in a blender
until smooth.
1 tbsp. almond butter or your favorite nut
butter 2. Cook batter like you would pancakes, using a nonstick frying pan.
½ banana
Pinch of cinnamon (optional)

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 15
LOW-FAT GREEK YOGURT BREAKFAST BOWL
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Bowl
I NG R E DI E NT S PR E PA R ATI O N
170 g low-fat greek yogurt 1. Place low-fat greek yogurt in a bowl.
Fruit of your preference. For instance: 2. Top with fresh fruits, nuts and/or granola, as desired.
strawberries + kiwi
1 tbsp. nuts and/or granola

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 16
QUINOA BANANA PANCAKES WITH BERRY SYRUP
M A K E S : 4 Servings
I NG R E DI E NT S
for the pancakes:
1 ½ small, very ripe
bananas
1 extra-large whole egg
2 extra-large egg whites
¾ cup cooked quinoa
1 tbsp. unsweetened
almond milk
2 tsp. unrefined coconut
oil
1 ½ tsp. pure vanilla
extract
½ tsp. baking powder
¼ heaping tsp. cinnamon
3 good-sized dashes of
nutmeg
Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
S E R V I N G S I Z E: 2 Pancakes
for the syrup:
1 ½ cups frozen mixed
berries (all natural, no
sugar added)
½ tbsp. unrefined coconut
oil
Few drops pure vanilla
extract
½ to 1 packet Stevia
(depending on desired
sweetness)
PR E PA R ATI O N
1. Puree all the pancake ingredients in a blender for 4
minutes.
2. In the meantime, heat a large, nonstick frying pan over
medium heat for the quinoa cakes.
3. For the syrup, heat a separate small frying pan over
low heat and add all ingredients except the Stevia. Stir
occasionally.
4. Once large frying pan is hot, add ¼ cup of pancake mix per
cake (make 4 at a time) and cook for approximately 4–5
minutes on the first side, lowering the heat if necessary.
The key is to cook low and slow! Once the pancake edges
are firm, gently flip and cook for another 3–4 minutes,
lowering the heat if necessary. Remove cooked pancakes
and keep warm.
5. Right before serving, sweeten syrup with Stevia.
17
SPICY FIESTA EGG SCRAMBLE WITH AVOCADO AND CILANTRO
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Scramble
I NG R E DI E NT S PR E PA R ATI O N
½ cup chopped bell pepper (red, yellow, 1. Heat a nonstick frying pan over medium-high heat. Coat pan with a
orange, green, or combo) little extra virgin olive oil.
¼ cup chopped red onion 2. Sauté bell peppers, onion, jalapeño and half the tomatoes for 3
⅓ small jalapeño, finely chopped (or more minutes. Season with desired amount of spices.
depending on desired heat) 3. Push veggies to the side of the pan and add egg whites.
½ cup grape tomatoes, sliced in half 4. Cook until scrambled, about 3 to 4 minutes.
Cayenne pepper 5. Top eggs and veggies with remaining tomatoes, avocado and plenty of
Black pepper fresh cilantro. Add a squeeze of fresh orange juice over the top.
4 egg whites
½ avocado, chopped
Fresh cilantro, chopped (for garnish)
½ orange (for garnish)

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 18
PROTEIN POWER OATMEAL
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Bowl
I NG R E DI E NT S PR E PA R ATI O N
2 ½ tbsp. instant oatmeal, dry, 1. Stir oats and water (for correct amount of water, see oatmeal package) in a
unsweetened bowl and microwave on high according to package directions.
1-2 scoops ZEN Fuze Vanilla Bliss or 2. Very slowly, stir in desired amount of protein powder a little at a time until
Chocolate Dream protein powder the mixture is smooth and creamy. Quick note: Because protein powders
½ tbsp. natural almond butter or vary in sweetness, you may choose to only use half of your recommended
natural peanut butter protein powder in your oatmeal. If so, please mix your remaining protein
powder with water and drink on the side to ensure you are getting your
recommended intake of protein.
3. Add natural almond butter or peanut butter and mix well.

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 19
SPINACH CREPES
M A K E S : 2 Servings S E R V I N G S I Z E: 4 Crepes
I NG R E DI E NT S PR E PA R ATI O N
100 g chickpea flour (or whole wheat) 1. In a mixer, blend spinach, water, flour, baking soda, vinegar and salt.
100 g cooked spinach 2. Pour the mixture in a nonstick frying pan with a little extra virgin olive oil and
220 ml water cook at medium heat for 2 minutes each side.

¼ tsp. baking soda 3. Fill the crepes with cheese, salmon and arugula.

1 tbsp. vinegar
for the seasoning:
Smoked salmon
Low-fat cottage cheese
Arugula and basil

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 20
 LUNCH RECIPES

LETTUCE-WRAPPED TURKEY BURGER ON SWEET POTATO BUN

M A K E S : 5 Servings S E R V I N G S I Z E: 1 Burger with "Bun" and Toppings
I NG R E DI E NT S PR E PA R ATI O N
for the burger: for the toppings: 1. Mix turkey and salt-free seasoning until combined.
500 g ground turkey Leaf lettuce 2. Shape into 5 patties and grill on medium heat until cooked
(99% lean) throughout, about 7-10 minutes or until no longer pink.
5 tbsp. homemade or natural
Salt-free seasoning tomato sauce 3. In the meantime, mash sweet potatoes with same
seasoning and shape into 5 patties (they will be sticky).
1 cup (300 g) cooked 1 avocado, chopped
Saute potato patties in a nonstick frying pan with a little extra
sweet potatoes
Onion slices (optional) virgin olive oil until browned on both sides.
Extra virgin olive oil
Tomato slices (optional) 4. Place 1-2 leaves of lettuce on a plate. Top with the sweet
potato “bun.”
5. Add the turkey burger, tomato sauce, avocado and desired
toppings.
6. Wrap lettuce around burger, pick up and enjoy!

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 21
CHICKEN NACHOS OVER HOMEMADE SWEET POTATO CHIPS
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Plate
I NG R E DI E NT S PR E PA R ATI O N
1-2 sweet potatoes (enough for a for the chips:
large handful of chips)
1. Cut sweet potato into thin, even slices.
Approx. 85 g cooked chicken
breast, shredded 2. Coat sweet potatoes lightly with extra virgin olive oil.

Favorite seasoning 3. Season with the seasoning of your choice.

½ tomato, chopped 4. Bake at 220˚C until crispy (about 20–30 minutes). Just keep an eye on the potatoes
as they tend to burn.
1 tbsp. sugar-free tomato sauce
for the nachos:
¼ avocado, chopped
1. In a small bowl, toss chicken with desired amount of seasoning. Heat in microwave
for 30 seconds.
2. Arrange sweet potato chips on a plate.
3. Place seasoned, shredded chicken on top. Add tomatoes, tomato sauce and
chopped avocado. Add a sprinkle of seasoning on top if desired.
4. Heat entire plate in the microwave for about 45 seconds to warm it up. Enjoy!

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 22
TUNA WITH QUINOA, RED PEPPERS AND BASIL
M A K E S : 4 Servings S E R V I N G S I Z E: 1 Plate
I NG R E DI E NT S PR E PA R ATI O N
for the quinoa: for the tuna: 1. Combine ingredients for the quinoa.

1 cup cooked quinoa, cooled 4 cans tuna in water, drained well 2. In a separate bowl, combine ingredients for
the tuna.
⅓ cup roasted red peppers Juice from 2 lemons
3. Mix contents from both bowls together and
¾ cup diced scallions Zest from 1 lemon toss well.
¼ cup fresh basil 4. Divide onto 4 plates.
1 small clove garlic, minced
½ tsp. ground pepper
2 tbsp. olive oil
1 tsp. favorite spices (garlic, onion
and herbs)

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 23
TURKEY AVOCADO WRAP WITH A SIDE OF PINEAPPLE
M A K E S : 1 Serving S E R V I N G S I Z E: 1 plate

I NG R E DI E NT S PR E PA R ATI O N
115 g low sodium turkey breast 1. Lay out wrap.
1 low-carb wrap (preferably gluten 2. Put 115 g of turkey on the wrap on one side to make the wrap easy to fold.
free)
3. Cut the avocado in half, spoon out the avocado and put on top of turkey.
½ avocado (can substitute 1 slice of
4. Cut tomato slices and put on top of avocado and turkey.
cheese if you prefer)
5. Add as much romaine lettuce as you prefer.
1 handful pineapple chunks (can
substitute another fruit if you prefer) 6. Fold wrap.
Romaine lettuce (optional) 7. Cut wrap in half.
1 tomato (optional) 8. Cut pineapple in half, make chunks and add a handful to the side of the dish.

optional ingredient for flavor:

Pink Himalayan salt (use sparingly)

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 24
CHICKEN SALAD WITH KALE, PEARS AND CITRUS HERB VINAIGRETTE
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Salad
I NG R E DI E NT S PR E PA R ATI O N
for the dressing: for the salad: 1. Whisk together the first four ingredients for
the salad dressing (shallots through thyme).
1 shallot, finely chopped 85 g cooked chicken breast,
chopped or shredded 2. Slowly whisk in extra virgin olive oil until a
Juice from 1 small lemon
dressing forms.
1 large handful kale (chopped very
Juice from 1 large orange
small) or your favorite greens 3. Add freshly ground black pepper.
3 sprigs thyme, leaves removed
½ pear, thinly sliced 4. Taste and add as much Stevia as desired.
and chopped
½ carrot, grated (optional) 5. Combine salad ingredients.
2 tbsp. extra virgin olive oil
6. Pour salad dressing over salad ingredients.
Black pepper
⅓ to ½ packet Stevia (depending
on desired sweetness)

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 25
GARDEN BOWL DELIGHT (PLANT-BASED)
M A K E S : 4 Servings S E R V I N G S I Z E: 1 Large Cabbage Leaf Bowl, 2 Cups (Cooked) Veggies
I NG R E DI E NT S PR E PA R ATI O N
2 cups chopped broccoli 1. Add all veggies except the cabbage to a saucepan.
2 cups chopped tomatoes 2. Season to taste with no-salt grill seasoning.
2 cups chopped butternut squash 3. Add extra virgin olive oil and cook over medium heat until soft (the veggies
should retain most of their bright color).
2 cups chopped peppers
4. Separate the cabbage head into individual leaves.
2 cloves garlic, whole
5. Place one leaf inside another to make a two-layer bowl.
4 cups baby spinach
6. Pour cooked veggies into cabbage leaf bowls and serve.
No-salt grill seasoning
2 tbsp. extra virgin olive oil
1 large head red cabbage

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 26
 DINNER RECIPES

BAKED LEMON-HERB SALMON

M A K E S : 5 Servings S E R V I N G S I Z E: 1 Salmon Fillet

I NG R E DI E NT S PR E PA R ATI O N
5, 115 g salmon fillets 1. Preheat oven to 220˚C.
Freshly ground black pepper 2. Line shallow roasting pan with foil; coat with a little extra virgin olive oil.
10 fresh chives 3. Place fish on prepared pan and sprinkle with pepper.
4 thyme sprigs 4. Arrange chives, thyme, oregano and rosemary horizontally across fish. Arrange
onion slices on top of herbs.
4 oregano sprigs
5. Squeeze fresh lemon juice on top.
4 rosemary sprigs
6. Cover with foil; seal. Bake 20–25 minutes, or until fish flakes easily when tested
1 medium onion, sliced
with a fork.
½ lemon
7. Serve warm or at room temperature with lemon slices for garnish.
Lemon slices for garnish

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 27
CILANTRO-RUBBED PORK TENDERLOIN WITH CITRUS SAUCE
M A K E S : 4-5 Servings S E R V I N G S I Z E: 115 g Pork, plus Citrus Sauce

I NG R E DI E NT S PR E PA R ATI O N
for the pork rub: 1. Preheat oven to 180˚C.
Small handful fresh cilantro, chopped 2. Mix ingredients for pork rub in a small bowl and rub on all sides of pork
tenderloin.
1 clove garlic, finely minced
3. Heat a large nonstick frying pan over medium-high heat. Once hot,
Pinch of red pepper flakes
add a little olive oil. Let pan heat up for another moment.
½ tbsp. extra virgin olive oil
4. Add pork to pan and sear to a light golden-brown crust on all sides.
500-700 g pork tenderloin, brought to
5. Place seared pork on a sheet pan covered in foil and bake in oven for
room temperature
18–25 minutes, or until cooked through (cooking time depends on the
for the glaze: size of the pork). Let pork rest for at least 5 minutes before slicing.
1 tbsp. extra virgin olive oil 6. While pork is in the oven, start on the sauce. In the same pan used to
sear the pork, add olive oil and sauté shallots over medium-low heat
1 shallot, finely chopped
for 2 minutes.
2 cups orange juice
7. Add orange juice.
Small handful fresh cilantro, including stems
8. Scrape up brown bits on the bottom of the pan.
2 sprigs fresh thyme, including stems
9. Add fresh thyme, cilantro, garlic and pinch of red pepper flakes.
2 cloves garlic, peeled and left whole but Reduce heat slightly and reduce by half, stirring occasionally.
smashed
10. Once reduced, remove garlic, thyme and cilantro from the sauce with a
Pinch of red pepper flakes fork and discard. Add any juices from the pork right into the sauce.
11. Serve pork with brown rice and sauce. Garnish with fresh orange slices
and plenty of fresh cilantro. Enjoy!

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 28
FILET, BROWN RICE & ASPARAGUS MEDLEY
M A K E S : 1 Serving S E R V I N G S I Z E: 170 g Filet Mignon, ½ Cup Brown Rice and Unlimited Asparagus

I NG R E DI E NT S PR E PA R ATI O N
170 g filet mignon for filet and asparagus:
½ cup cooked brown rice 1. Heat up grill.
Asparagus 2. Put filet and asparagus on the grill (add any seasoning to the top of the
filet).
optional ingredients for flavor:
3. Cook for 3-5 minutes on one side.
Herb and spice mix of your
preference 4. Flip filet and asparagus (add any seasoning/salt to the top of the filet).
Pink Himalayan salt (use sparingly) 5. Cook 3-5 minutes on the other side.
Add fresh lemon or lime for 6. Take off grill when cooked to your preference.
additional flavoring once meal is
for brown rice:
prepared
1. Boil the brown rice in a pot of water.
2. Cook for 8-10 minutes, depending on your rice preference
3. Drain and serve.

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 29
GRILLED HALIBUT* WITH AVOCADO BÉARNAISE SAUCE OVER QUINOA
M A K E S : 5 Servings
I NG R E DI E NT S
5, 70 g halibut* fillets
for the fish marinade:
1 tbsp. fresh chives
1 tbsp. fresh dill
1 stalk fresh lemongrass,
grated
Juice from ½ orange
Juice from 1 lemon
1 clove garlic
Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
S E R V I N G S I Z E: 70 g Fish, plus Sauce and Quinoa
PR E PA R ATI O N
for the avocado béarnaise 1. Blend all marinade ingredients in a food processor and
sauce: pour over fish.
1 shallot, chopped 2. Grill fish on low until flakey, about 4 minutes per side.
Do not overcook.
1 clove garlic, chopped
3. While fish is cooking, make the béarnaise sauce. Coat
Extra virgin olive oil a pan with extra virgin olive oil and sauté shallots and
Juice from ½ lemon garlic for about 5–6 minutes, or until soft. Start with
shallots, add garlic for the last 1–2 minutes. Garlic
1 tsp. white wine vinegar tends to overcook before shallots are to desired
½ avocado doneness if cooked together.
1 tbsp. fresh tarragon 4. In food processor, puree shallot mixture, lemon juice,
vinegar, avocado and tarragon until creamy. You may
for the quinoa: need to add a touch of water to thin the sauce out.
1 cup cooked quinoa 5. Serve fish and sauce over quinoa.
*Or other low-fat white fish
30
WARM CHICKEN AND SHRIMP QUINOA SALAD WITH DRIED CRANBERRIES
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Salad

I NG R E DI E NT S PR E PA R ATI O N
1 cup kale 1. In a nonstick pan, sauté the kale until soft. Season with desired amount of
garlic powder and cayenne pepper.
Garlic powder
2. Add the quinoa, dried cranberries and sunflower seeds and sauté for a
Cayenne pepper (optional)
minute or two or until the sunflower seeds are lightly toasted.
⅓ cup cooked quinoa
3. Add the chicken and shrimp and sauté until warm.
1 tbsp. dried cranberries
7 g sunflower seeds
60 g chicken breast, cooked
30 g shrimp, cooked

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 31
EGGPLANT WONDERLAND
M A K E S : 4 Servings S E R V I N G S I Z E: 3 Eggplant Slices, 2 Cups Salad

I NG R E DI E NT S PR E PA R ATI O N
1 large eggplant 2 cups cherry tomatoes 1. Cut eggplant into 12 slices (1 cm each).
Splash of Marsala cooking 2 cups chopped baby 2. Lay slices in a large saucepan and sprinkle with
wine peppers Marsala cooking wine.
Dried basil 2 cups baby snow pea pods 3. Sauté on medium-low heat until soft, approximately 10
¾ cup raw, shelled hemp minutes.
Dried thyme
seed 4. Season with basil and thyme to taste.
4 cups baby spinach
2 limes 5. In a large bowl, toss spinach, arugula, tomatoes,
2 cups baby arugula
peppers, pea pods and hemp seed.
6. Plate the eggplant and salad. Just before serving, cut
each lime in half and squeeze over salads.

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 32
 ZEN FUZE RECIPES

BERRYLICIOUS SMOOTHIE
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Smoothie

I NG R E DI E NT S PR E PA R ATI O N
½ cup unsweetened almond milk 1. Place all ingredients (except water) in a blender and blend on
high until smooth and creamy. If smoothie is too thick, add a
2 tbsp. low-fat Greek yogurt
splash of water and continue blending until you achieve your
1 scoop ZEN Fuze Vanilla Bliss protein powder desired consistency.
¾ cup frozen mixed strawberries, blueberries,
blackberries and raspberries
½ tsp. vanilla extract
Splash of water, as needed

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 33
PEACHES AND CREAM SMOOTHIE
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Smoothie

I NG R E DI E NT S PR E PA R ATI O N
1 scoop ZEN Fuze Vanilla Bliss protein powder 1. Combine all ingredients in a blender until smooth.
½ cup unsweetened almond milk
50 g frozen peaches
Dash of cinnamon
½ cup water
Ice

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 34
MINT CHOCOLATE SMOOTHIE
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Smoothie

I NG R E DI E NT S PR E PA R ATI O N
1 scoop ZEN Fuze Chocolate Dream protein 1. Combine all ingredients in a blender until smooth.
powder
2. Garnish with chocolate shavings (optional).
7–8 fresh mint leaves
1 drop peppermint extract
Water
Ice
Organic chocolate shavings as garnish (optional)

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 35
PIÑA COLADA SMOOTHIE
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Smoothie
I NG R E DI E NT S PR E PA R ATI O N
1 scoop ZEN Fuze Vanilla Bliss protein powder 1. Combine all ingredients in a blender until smooth.
1 tsp. coconut oil
¼ banana
30 g (roughly 2 slices) pineapple
Water
Ice

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 36
STRAWBERRY PROTEIN DAIQUIRI
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Smoothie
I NG R E DI E NT S PR E PA R ATI O N
1 scoop ZEN Fuze Vanilla Bliss 50 g (½ cup) frozen 1. Place all ingredients in a blender and mix until
protein powder strawberries slushy.
1 tsp. lemon juice 2 drops almond extract 2. Serve with pizazz!
1 tsp. lime juice 1 cup of ice
1 Cup of water

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 37
ZEN FUZE CREAMY HOT CHOCOLATE
M A K E S : 1 Serving
I NG R E DI E NT S
1 scoop ZEN Fuze Chocolate
Dream protein powder
250 ml almond or coconut milk
(or water, if you prefer)
Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
S E R V I N G S I Z E: 1 Mug Hot Chocolate
PR E PA R ATI O N
1. Add 1 scoop of ZEN Fuze Chocolate Dream to 1 cup of almond/coconut milk.
2. Blend in blender, then pour in mug and microwave. Tip: The blender is the key to
making it creamier and thicker.
3. To take your hot chocolate to the next level, top it off with whip cream.*
*The additional calories from a small shot of whip cream are insignificant.
38
CHOCOLATE & COCONUT PROTEIN BALLS
M A K E S : 40 Balls
I NG R E DI E NT S
5 scoops ZEN Fuze Chocolate
Dream protein powder
2 tbsp. cocoa
1 cup pumpkin seeds
½ cup sunflower seeds
4 egg whites
¼ cup oats (optional)
10 tbsp. hemp hearts
Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
S E R V I N G S I Z E: 1 Ball
5 tbsp. chia seeds
1 cup almond butter
¼ cup honey (or sub with a few
pureed dates)
¼ cup coconut oil, melted
½ cup unsweetened coconut
(reserved for rolling)
PR E PA R ATI O N
1. Whisk egg whites, coconut oil, ZEN Fuze and
cocoa together.
2. Stir in remaining ingredients and mix
thoroughly with hands.
3. Roll mixture into 40 balls.
4. For cookies, line cookie sheet with tin foil,
shiny side down and place balls on top.
5. Flatten balls and bake.
6. For coconut bites, roll in coconut and store
in airtight container in fridge or freezer; no
baking necessary! (Even better in the freezer!)
39
GINGERBREAD PROTEIN COOKIES
M A K E S : 4 Servings S E R V I N G S I Z E: 2 Cookies

I NG R E DI E NT S PR E PA R ATI O N
for the cookies: 1 tbsp. ground ginger for the cookies:

2 scoops ZEN Fuze Vanilla Bliss 2 tsp. coconut sugar 1. Blend banana in blender or bullet.
protein powder 2. Combine banana mixture with all other
¼ tsp. cloves
½ cup egg whites ingredients. Mix well.
Zest ½ lemon, then juice 1
1 whole egg tsp. lemon 3. Pre-heat oven to 180°C.

¼ cup coconut flour for the icing: 4. Scoop with spoon into 8 equal portions.
Place on baking sheet lined with baking
1 banana 1-½ scoops ZEN Fuze Vanilla paper.
Bliss protein powder
½ tsp. vanilla 5. Bake for 13-15 min.
Few drops of water
1 tbsp. melted butter-flavored for the icing:
coconut oil Cinnamon to taste
1. Add a few drops of water to the protein
½ tsp. baking powder Nutmeg to taste powder to get the right consistency.
½ tsp. baking soda Pumpkin pie spice to taste 2. Sprinkle in cinnamon, nutmeg and
1 tsp. cinnamon pumpkin pie spice to taste.

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 40
TRIPLE CHOCOLATE PROTEIN MUFFINS
M A K E S : 6 Servings S E R V I N G S I Z E: 2 Muffins

I NG R E DI E NT S PR E PA R ATI O N
part 1: part 2: 1. Mix all ingredients from Part 1 in a large
6 egg whites and 1 whole egg, bowl.
2 ½ scoops ZEN Fuze
Chocolate Dream protein beaten 2. Stir all ingredients from Part 2 into the
powder ¼ cup coconut milk large bowl.
½ cup coconut flour 1 tsp. vanilla extract 3. Fill each muffin cup ½ full with batter
mixture.
2 tbsp. cocoa powder ½ cup applesauce
4. Add half tbsp. dark chocolate chips to each
2 tbsp. hemp hearts 5 drops peppermint essential oil muffin cup.
1 tbsp. each: ground flax, 1 tbsp. raw almond butter 5. Fill each muffin cup to top with remaining
chia, Stevia, coconut sugar
1 tbsp. butter-flavored coconut oil batter mixture.
⅛ tsp. Pink Himalayan sea (melted) 6. Add a few dark chocolate chips to the top
salt
1 large zucchini, finely shredded of each cup.
(including peel), drained 7. Bake at 180°C for 35 min.
toppings: 8. Cool on rack.
7-8 tbsp. dark chocolate chips 9. Store in fridge.

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 41
CHOCOLATE COCONUT PROTEIN POWER PUDDING
M A K E S : 1 Serving S E R V I N G S I Z E: 1 Bowl

I NG R E DI E NT S PR E PA R ATI O N
1 scoop ZEN Fuze Vanilla Bliss or 1. Add 1 scoop of protein powder to a bowl.
ZEN Fuze Chocolate Dream protein
2. Mix in a few drops of water until consistency is like cake batter.
powder
3. Top with half sliced banana.
Water to taste
4. Sprinkle coconut flakes over the final product.
Half banana (sliced)
1 tbsp. coconut flakes

Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program. 42
CONCLUSION
YOUR MOMENT IS NOW!
The next 28 days are yours! You now have the education, tools, support and a proven plan to win with your health.

This is truly just the beginning of our adventures together. Thank you for becoming part of our amazing global ZEN
28 community.

As you rock your 28-day plan, I want to leave you with a message that I have taught over the last 25 years:

There are many things

you can't control in
life. The ONE thing you
can control is how you
choose to take care of
your health.

We all live busy lives and we know how easy it is to push our health to the back seat. This is your moment to draw a
line in the sand and say, “Whatever life throws at me, my health is my priority!”

And always remember, what you get from your health is simply … everything.

43 Modest caloric intake, balanced diet and regular physical activity should be part of a healthy nutrition program.
 ©2020 Jeunesse Global Holdings, LLC | All Rights Reserved.
Jeunesse, fountain logo, ZEN 28, ZEN Fuze, ZEN Fit, ZEN Prime, ZEN
Shape, Reserve, Naära, AM Essentials, PM Essentials and Joffice are
trademarks of Jeunesse Global Holdings, LLC.
Published 07/22/2020

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