1. food and drink
2. food
3. grains and pasta

THRIVE
LIVE YOUR LIFE
PHASE
2
3
WELCOME TO CORE!
Congratulations! You have taken an important step towards evolving the CORE Program and products into a
new way of life – the THRIVE Phase.
You’ve learned the tools needed to reprogram your mind and body. Now it’s time to maintain your achieved
results by diversifying your food and exercise to fit permanently in your world. It’s time to own your health.
In the THRIVE Phase, continue to eat clean and supplement with CORE Protein Shakes. Try introducing new
recipes, adding a cheat meal once a week, and switching up your exercise routine. It’s time to live energized.
Mark Macdonald, co-creator of the CORE Program, is an international nutrition and fitness expert, TV
Personality and author of the New York Times’ bestselling book, Body Confidence.
Mark Macdonald
LOSE YOUR BLOAT
Week 1 (7 days)
CUT
CLEAN
FLUSH
PHASE
2
IGNITE
MELT W BELLY
Weeks 2-8 (49 days)
BURN
SCULPT
RESTORE
PHASE
3
3 STEPS
3 STEPS
1
DETOX
3 STEPS
PHASE
THRIVE
LIVE YOUR LIFE
Week 9+
REPROGRAM
DIVERSIFY
ENERGIZE
BEFORE YOU START, COMPLETE THESE 3 STEPS!
STEP
1
DOWNLOAD WORKOUT CALENDAR
Exercise will continue to play a key role in your
new healthy lifestyle. To help track your progress,
download the CORE THRIVE Workout Calendar
at Corein8.com/Downloads. Stay motivated by
tracking your daily nutrition and workouts as well
as your progress with a weekly weigh-in.
Download Calendar at Corein8.com/Downloads
STEP
SET REALISTIC GOALS
STEP
JOIN THE FACEBOOK COMMUNITY
2
3
Think of 1 goal you want to accomplish over the
next four weeks. Maybe it’s trying a new type of
exercise? Maybe it’s sticking to your nutrition
plan? Make a realistic goal and stick to it. Write
your goal to the right.
Studies show you have more success working
out with a group. Use this facebook community
for advice, recipes, and more!
GOAL FOR THRIVE PHASE:
CORE CHALLENGE COMMUNITY
facebook.com/groups/CoreChallengeCommunity
PHASE
3
1
THRIVE
LIVE YOUR LIFE
Weeks 9+
REPROGRAM
REPROGRAM YOUR MIND
TO EAT CLEAN
Maintain your acheived results by reprogramming
your mind to continue to eat clean. Supplement
with the CORE Protein Shakes and the CORE
Boost Pro-Bio.
SAMPLE MEAL PLAN
Breakfast
Protein + Carb + Fat (Ex: Greek Yogurt + Berries
+ Almonds)
MidMorning
CORE Protein Shake + CORE Boost Pro-Bio +
optional CORE Boost Build*
Lunch
Protein + Carb + Fat (Ex: Blackened Tilapia +
Whole Wheat Tortilla + Seasoned Mayo)
MidAfternoon
Protein Snack + Carb (CORE Protein Shake
optional)
Dinner
Protein + Carb + Fat (Ex: Grilled Halibut + Sweet
Potatoes + Butter/Cinnamon)
2
DIVERSIFY
DIVERSIFY YOUR EATING
HABITS
3
ENERGIZE
LIVE AND ENJOY YOUR
NEW HEALTHY LIFESTYLE
Diversify your eating habits by trying other cleaneating recipes, or CORE Protein Shake recipes.
It’s time to live invigorated in your new healthy
and fit lifestyle.
• Diversify your food by adding an “Off-Plan Meal
a.k.a. cheat meal” once per week.
• Diversify by trying CORE recipes.
• For those who want to gain lean muscle mass,
diversify your exercises and enhance your results
by adding CORE Boost Build.*
More Info:
•R
epeat the DETOX Phase if you ever feel your
body is in need of a cleanse or reset.
•R
epeat the IGNITE Phase if you feel the need
to boost your metabolism.
* Lean Muscle Option: For those who want to gain
lean muscle mass, begin supplementing the CORE
Boost Build to enhance your results.
SEE NEXT PAGE FOR SUGGESTED CLEAN FOODS & PORTION SIZES
PORTION SIZES & CLEAN FOODS
The CORE Program uses a simple
measuring system (1 protein, 1 carb, 1
fat) for each meal. This guide will assure
you’re eating the right food portions.
Feel free to experiment with foods not
found on this list. Simply follow the meal
guidelines you’ve learned.
1 PROTEIN
DAILY MEAL PLAN
Breakfast
1 Protein + 1 Carb + 1 Fat
Mid-Morning
Protein Shake
Lunch
1 Protein + 1 Carb + 1 Fat
Mid-Afternoon
Protein Shake + Boost
Dinner
1 Protein + 1 Carb + 1 Fat
Late Night
Optional Protein Shake
1 FAT
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).
• Make sure you are hungry (never starving) before each meal and satisfied (never full)
after. If you are hungry before 3 hours, eat a balanced meal before the 3-hour mark.
1 CARB
FREE FOODS
meal portions
FEMALE
1 palm or
3 oz.
MALE
1 1/2 palms
or 5 oz.
FEMALE
1 thumb
MALE
1 big thumb
FEMALE
1 fist or
3 oz.
PROTEIN
FAT
CARB
Lean Proteins:
• Bison (extra-lean)
• Chicken
• Egg Whites
• Hemp
• Lean Fish & Shellfish
• Turkey
• Venison
• CORE Protein Shakes
+ Greek Yogurt (fat free)
• Avocado
• Chia Seeds
• Flax Seeds
• Oils
- Olive
- Coconut
- Macadamia
• Raw Nuts & Natural Nut Butters
• Olives
+ Butter (moderate)
+ Guacamole (moderate)
+ Mayo (moderate)
+ Salad Dressing (moderate)
+ Sour Cream (moderate)
Fruits:
• Apples
• Bananas
• Berries
• Grapefruit
• Mangos
• Oranges
Non-Lean Proteins:(do not choose a fat with these options)
• Non-lean fish
• Beef (filet)
• Lamb
• Beef (ground)
• Pork Tenderloin
• Eggs (whole)
+ Cheese sparingly + Cottage Cheese
+ NEW to THRIVE Phase
MALE
2 fists or
5 oz.
Unlimited
FREE FOODS
Vegetables:
• Bell Peppers
• Broccoli
• Carrots
• Cucumber
• Green Beans
• Tomato
Grains/Calorie Dense Carbs:
• Beans (fresh or dried)
• Brown Rice
• Oatmeal + Hot Cereals
• Potatoes & Yams
• Quinoa
+ Bread
+ Pasta
Herbs:
• Basil
• Bay Leaves
• Cilantro
• Parsley
• Rosemary
• Thyme
Spices:
• Cinnamon
• Garlic
• Ginger
• Nutmeg
• Peppercorns
• Saffron
Leafy Greens (fresh only)
• Collard Greens
• Lettuce (all types)
• Kale
• Spinach
Condiments:
• Vinegars (Balsamic, Red Wine, etc.)
• Extracts (Almond, Vanilla, etc.)
+ B BQ Sauce, Ketchup, Mustard,
Himalayan Pink Salt
SEE NEXT PAGE FOR SUGGESTED CLEAN FOODS & PORTION SIZES
SUGGESTED MEAL PLAN
MAINTAIN YOUR ACHIEVED RESULTS BY
CONTINUING TO EAT CLEAN.
THRIVE MEAL PLAN FOR FEMALES
Guidelines to Optimizing Results:
• You will be “eating in 3’s” – eating a combination of protein, fat, and carbs every 3 hours.
• Eat your first meal within an hour of waking and your last meal within an hour upon bedtime.
• Add a 6th meal. If still hungry after dinner, have a shake.
• If you fall off your IGNITE or THRIVE plan for more than 2-3 day s, you can “reboot” your plan
by simply repeating the 7-day DETOX Phase.
THRIVE MEAL PLAN FOR MALES
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
SERVING
SIZE
1 palm or 3 oz.
1 fist or 3 oz.
1 tip of thumb
Unlimited
11/2 palms or 5 oz.
2 fists or 5 oz.
1 thumb
Unlimited
Breakfast
3 Egg Whites
Mid-Morning
.5 oz. of
Almonds
1 oz. of
Almonds
Breakfast
5 Egg Whites
CORE Protein Shake
(use only water; add ice for desired consistency)
Mid-Morning
CORE Protein Shake
(use only water; add ice for desired consistency)
Lunch
3 oz. of
Chicken Breast
Lunch
5 oz. of
Chicken Breast
MidAfternoon
CORE Protein Shake + CORE Boost Cleanse
(use only water; add ice for desired consistency)
MidAfternoon
CORE Protein Shake + CORE Boost Cleanse
(use only water; add ice for desired consistency)
Dinner
3 oz. of Grilled
Halibut
Dinner
5 oz. of Grilled
Halibut
Late Night
+ Optional CORE Protein Shake
(use only water; add ice for desired consistency)
Late Night
+ Optional CORE Protein Shake
(use only water; add ice for desired consistency)
3 oz. of Berries
3 oz. of Green
Beans
3 oz. of
Asparagus
1 oz. of
Avocado
.5 tbsp. of Olive Medium Bowl
Oil (for your
of Spinach or
salad)
Lettuce
Any protein, carb, or fat can be evenly exchanged; simply swap from the food exchange list.
5 oz. of Berries
5 oz. of Green
Beans
5 oz. of
Asparagus
2 oz. of
Avocado
1 tbsp. of Olive
Oil (for your
salad)
Medium Bowl
of Spinach or
Lettuce
Any protein, carb, or fat can be evenly exchanged; simply swap from the food exchange list.
SEE NEXT PAGE FOR CLEAN & YUMMY BREAKFAST RECIPES!
THRIVE PHASE SAMPLE BREAKFAST RECIPE
APPROVED RECIPES AT
GREEK YOGURT PARFAIT
RECIPES.COREIN8.COM
PREP TIME: 5 min
COOK TIME: 0 min
TOTAL TIME: 5 min
SINGLE SERVING
FEMALE
MALE
PROTEIN:
13g
26g
FAT:
7g
14g
CARB:
16g
32g
177
354
CALORIES:
INGREDIENTS
Use the hand diagrams and ingredient measurments listed below as guides.
PROTEIN
FAT
CARB
FREE FOODS
FEMALE
1 palm
MALE
1 1/2 palms
FEMALE
1 tip of the
thumb
MALE
1 whole
thumb
FEMALE
1 fist
MALE
2 fists
3 oz.
5 oz.
1 tbsp.
2 tbsp.
3 oz.
6 oz.
• greek yogurt
FIND CORE THRIVE
• chia seeds
• granola
• mixed berries of choice
unlimited
• your choice
DIRECTIONS
1. Fill 1/4 glass with mixed berries.
3. Add another layer of mixed berries. Cover with yogurt.
2. Layer with greek yogurt.
4. Top with granola and chia seeds.
THRIVE PHASE SAMPLE LUNCH RECIPE
APPROVED RECIPES AT
FRESH TUNA SANDWICH
RECIPES.COREIN8.COM
PREP TIME: 5 min
COOK TIME: 4 min
TOTAL TIME: 9 min
SINGLE SERVING
FEMALE
MALE
PROTEIN:
25g
50g
FAT:
13g
26g
CARB:
27g
54g
321
642
CALORIES:
INGREDIENTS
Use the hand diagrams and ingredient measurements listed below as guides.
PROTEIN
FAT
CARB
FREE FOODS
FEMALE
1 palm
MALE
1 1/2 palms
FEMALE
1 tip of the
thumb
MALE
1 whole
thumb
FEMALE
1 fist
MALE
2 fists
3 oz.
5 oz.
1 tbsp.
2 tbsp.
3 oz.
6 oz.
• fresh tuna
FIND CORE THRIVE
• low-fat mayonaise
• whole wheat bread
unlimited
• kosher salt & black pepper
• dill relish
DIRECTIONS
1. Poach tuna in salted water for 3-4 minutes until cooked through.
2. Flake and pull apart and place in large bowl. Combine with
mayonaise, dill relish, salt, and pepper
3. Spread on whole wheat bread. Add lettuce if desired.
THRIVE PHASE SAMPLE DINNER RECIPE
APPROVED RECIPES AT
CROCKPOT TURKEY CHILI
RECIPES.COREIN8.COM
PREP TIME: 10 min
COOK TIME: 7h 10 m
TOTAL TIME: 7h 20 m
SINGLE SERVING
FEMALE
MALE
PROTEIN:
15g
30g
FAT:
8g
16g
CARB:
10g
20g
184
368
CALORIES:
INGREDIENTS
Use the hand diagrams and ingredient measurements listed below as guides.
PROTEIN
FAT
CARB
FEMALE
1 palm
MALE
1 1/2 palms
FEMALE
1 tip of the
thumb
3 oz.
5 oz.
1 tbsp.
• ground turkey
FIND CORE THRIVE
• avocado
FREE FOODS
MALE
1 whole
thumb
FEMALE
1 fist
MALE
2 fists
2 tbsp.
3 oz.
6 oz.
•
•
•
•
red bell peppers
zucchini
onion
organic tomatoes
unlimited
•
•
•
•
1/2 garlic clove, diced
1 tsp. dried oregano
1 tsp. ground cumin
1/2 tsp. chili powder
DIRECTIONS
1. Chop peppers, zucchini, and onion; dice tomatoes.
4. Cook on high for two hours, then reduce heat to low. Cook for 4-5 hours.
2. In medium pan, cook ground turkey until brown.
5. Top with diced avocado.
3. Place remaining ingredients and turkey into crock-pot.
SUCCESS STORIES & TESTIMONIALS
The Webber family started their 8 Week Run as one powerful unit, a family of seven — Shannon, Scott, and
their five kids. Shannon had grown up a chronic dieter, struggling to manage her weight and being raised by
her grandparents with food as comfort and a reward. She then passed that philosophy on to her children— it
was all she knew. When her children started having weight issues and struggles with their body confidence,
she knew it was time to make a stand for herself and for them.
Shannon led the charge and her action of leading by example became the inspiration and motivation for her
family on their 8 Week Run. Eight weeks later, Shannon had lost 30 pounds and 30 inches and her family had
dropped a combined 146 pounds and 135 inches. Fast-forward through eight months of Thriving, and Shannon
has now lost a total of 62 pounds and 46 inches, and the Webber family is down by a total of 227 pounds and
182 inches!
SHANNON WEBBER & FAMILY
Jose did what many parents do— he worked the
hours he needed to pay the bills and then sacrificed
caring for his own health to spend quality time with
his family. Then he started Mark’s plan.
In just eight weeks, Jose lost 29 pounds, 24 inches,
and two pants sizes. And the fun didn’t stop there.
Jose kept losing pounds and inches. With this
program, Jose was finally able to balance his health,
work, and family life while efficiently managing his
stress.
Sherry and her family have always been health
conscious and active, but as life got busier, Sherry
started noticing that her clothes became tighter and
the mirror not as friendly. Sherry dove full throttle
into her 8 Week Run and in the process has become
an incredible amateur chef. Her clean and balanced
meals were so tasty that her family couldn’t wait
for dinner. Her new excitement about exercise
motivated the rest of the family to get more active.
JOSE VAZQUEZ
SHERRY HUVA
I’ve been a big guy my whole life. Growing up,
I was always the tallest and heaviest in my
classes. Most of my life, I’ve had a bit of a belly,
but I didn’t let it slow me down. I’m 33 years old
and love to snowboard, skateboard, surf and
whatever else is fast and dangerous. In addition,
I’m a carpenter by trade and newly married.
I joined the CORE Challenge because I enjoy my
active lifestyle and want to keep it exciting as
long as possible. By changing my eating habits
permanently, I figured that I could lose most
of my belly fat. The CORE Challenge was really
difficult at first because most of the foods that I
regularly ate are on the “do not eat” list.
I’m so happy that the CORE Challenge
Community on Facebook was there to help. The
group offered support when I had questions,
gave ideas for approved recipes, and provided
encouragement when I wanted a cheeseburger
with all the fixings.
In just 8 weeks, I lost 30 lbs. and I’m really happy
about it! I’m going to continue eating healthy and
drinking my CORE shakes, so that I can lose more
weight. Thanks, CORE! You guys rock!
SETH ARZT
corein8.com