BUILD YOUR NUTRITION

GUIDE

CORE NUTRITION PRODUCTS

The core Nutrition Program simplifies weight management and provides an

effective guide for leading a healthy and fit lifestyle.* Build your nutrition with

premium products, including our exclusive protein shakes and customizable

boosts that target your specific health goals.

core Protein Shake

CHOCOLATE and VANILLA

core Boost

CLEANSE

core Boost

PRO-BIO

core Boost

BUILD

core Boost

BURN

Mark Macdonald co-creator of

the core Nutrition Program is an

international nutrition and fitness

expert, TV Personality and author

of the New York Times bestselling

book Body Confidence.

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* This statement has not been evaluated by the Food and Drug

Administration. This product is not intended to diagnose, treat,

cure, or prevent any disease.

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CORE NUTRITION PHASES

There are 3 phases to the core Nutrition Program. It’s as easy as 1, 2, 3!

PHASE

1 DETOX LOSE YOUR BLOAT

Week 1 (7 days)

PHASE

2 IGNITE MELT YOUR BELLY

Weeks 2 through 8 (49 days)

PHASE

3 THRIVE LIVE YOUR LIFE

Weeks 9+

1 CUT

1

BURN

1

REPROGRAM

2 CLEAN

2

SCULPT

2

DIVERSIFY

3 FLUSH

3

RESTORE

3

ENERGIZE

* If you are under 18 years of age or pregnant and nursing, consult with

your physician prior to using this product. 3

1 CUT 2 CLEAN 3 FLUSH

Begin cutting foods that cause bloating. Clean out your digestive system with the “Flush” excess toxins with water.

SAMPLE MEAL PLAN See page 10 for suggested meal portions

Breakfast Protein + Carb + Fat (Ex: Egg Whites + Berries +

Almonds)

Mid-Morning CORE Protein Shake

Lunch Protein + Carb + Fat (Ex: Chicken Breast + Green

Beans + Avocado)

Mid- Afternoon CORE Protein Shake + CORE Boost CLEANSE

Dinner Protein + Carb + Fat (Ex: Grilled Halibut + Asparagus

+ Olive Oil)

PHASE

1 DETOX LOSE YOUR BLOAT Week 1 (7 days)

Below is a list of foods and drinks that cause water

retention and bloating:

core Protein Shakes, the core Boost CLEANSE,

and other clean foods.*

Water Recommendations

FEMALES MALES

• Gluten • Grains • Soy (just for seven days) • Cheese and Yogurt

• Refined Sugar • Soda (diet and regular)

• Alcohol†

8-12

12-16 • Sugar Sweeteners

(besides Stevia) • Coffee and Tea§

• Also cut excercise‡ GLASSES

PER DAY GLASSES PER DAY

• Salt (just for 7 days)

8 OU

NCES † Remove Alcohol in DETOX & IGNITE Phases.

§ If you experience headaches, you can have one cup of coffee or tea in

the morning.

‡ 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 (besides low impact cardio, like walking).

Drink some with each meal and between each meal.

Drink as much water as you can within the recommended

guidelines.

PHASE 1

PRODUCTS

7 days

core Protein Shake

1 bag 4

core Boost CLEANSE

1 box

* This statement has not been evaluated by the Food and Drug

Administration. This product is not intended to diagnose, treat,

cure, or prevent any disease.

DE

TO

X

Breakfast Protein + Carb + Fat (Ex: Eggs + Oatmeal +

Almonds)

Mid-Morning CORE Protein Shake + CORE Boost BURN + CORE

Boost PRO-BIO

Lunch Protein + Carb + Fat (Ex: Steak + Broccoli)

Mid- Afternoon CORE Protein Shake + CORE Boost BURN +

optional CORE Boost BUILD*

Dinner Protein + Carb + Fat (Ex: Salmon + Brown Rice +

Spinach (free food) + Salad Dressing )

IGNITE MELT YOUR BELLY Weeks 2 through 8 (49 days)

1 BURN Ignite your metabolism by taking 1 capsule

of the core Boost BURN with your morning and

afternoon core Protein Shakes.*

2 SCULPT Start sculpting your body with suggested

calorie-burning exercises listed below.

3 RESTORE Restore the healthy bacteria in your

digestive system with the core Boost PRO-BIO.*

More Info:

• Due to the effectiveness of the product, avoid taking

the BURN Boost late in the afternoon as it may

cause you to be energized into the night.

• Repeat the Detox phase if you ever feel your body is

2 DAYS/WEEK

30 Minutes of

STRENGTH

TRAINING

pilates, yoga, workout

class, cross fit, weights

2 DAYS/WEEK

30 Minutes of

HIGH INTENSITY

CARDIO

jumping rope, sprinting,

spinning, running stairs

in need of a cleanse or reset.

* This statement has not been evaluated by the Food and Drug

Administration. This product is not intended to diagnose, treat,

cure, or prevent any disease.

PLUS PLUS

30+ Minutes of

FAT BURNING CARDIO

stair climbing, cycling, jogging,

walking, eliptical, swimming

Note: Perform all strength training and high intensity

cardio first then do fat burning cardio.

PHASE 2

PRODUCTS

49 days

6

core Protein Shake

4 bags

core Boost BURN

2 boxes

core Boost PRO-BIO

2 boxes

core Boost BUILD

2 boxes

*LEAN MUSCLE OPTION

For those who want to

gain lean muscle mass,

begin supplementing the

core Boost BUILD to enhance your results.*

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IGNITE

Breakfast Protein + Carb + Fat (Ex: Greek Yogurt + Berries +

Almonds)

Mid-Morning CORE Protein Shake + CORE Boost PRO-BIO +

optional CORE Boost BUILD*

Lunch Protein + Carb + Fat (Ex: Blacked Tilapia + Whole

Wheat Tortilla + Seasoned Mayo)

Mid- Afternoon Protein Snack + Carb (CORE Protein Shake optional)

Dinner Protein + Carb + Fat (Ex: Grilled Halibut + Sweet

Potatoes + Butter/Cinnamon)

PHASE

3 THRIVE LIVE YOUR LIFE Weeks 9+ (Recurring 28 days)

1 REPROGRAM Maintain your achieved results by

reprogramming your mind to continue to eat clean.

core Boost PRO-BIO.

2 DIVERSIFY Diversify your eating habits by trying other

clean-eating recipes, or core Protein Shake

• Diversify your food by adding 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.*

3 ENERGIZE It’s time to live invigorated in your new

healthy and fit lifestyle.

More Info:

• 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.*

* This statement has not been evaluated by the Food and Drug

Administration. This product is not intended to diagnose, treat,

cure, or prevent any disease.

PHASE 3

PRODUCTS

Recurring 28 days

8

core Protein Shake

1 bag

core Boost PRO-BIO

1 box

core Boost BUILD

1 box

*LEAN MUSCLE OPTION

For those who want to

gain lean muscle mass,

begin supplementing the

core Boost BUILD to enhance your results.*

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THRIVE

PORTION EXCHANGE SYSTEM

The core Nutrition Program uses a simple measuring system for your whole food meals. This system will assure that you’re eating the appropriate amount of food

in order to reach your goals.

QUICK REFERENCE GUIDE:

PROTEIN CARBS FATS FREE FOODS

SERVING SIZE SERVING SIZE SERVING SIZE SERVING SIZE

FEMALE: MALE: FEMALE: MALE: FEMALE: MALE: MALE and FEMALE:

1 palm 1½ palms 1 fist 2 fists 1 Tip 1 thumb No Limit

or 3 oz. or 5 oz. or 3 oz. or 5 oz. of thumb

CHOOSE 1 PER MEAL

LEAN:

· Chicken

· Cottage Cheese

· Egg Whites

· Fish (lean)

· Greek Yogurt

· core Protein Shakes

· Tofu

· Turkey Breast (all fresh/frozen meat)

NON LEAN:

(do not choose a fat w/this option)

· Eggs (whole)

· Beef (filet)

· Beef (ground; 99% lean)

· Fish (non-lean)

· Lamb

· Pork

CHOOSE 1 PER MEAL

FRUIT: VEGETABLES:

· Apple · Broccoli

· Banana · Cucumber

· Berries · Eggplant

· Mango · Green Beans

· Orange · Onion

· Watermelon · Spinach

· Cantaloupe · Tomato

· Pear · (All Veggies)

GRAINS/CALORIE DENSE CARBS:

· Beans

· Bread/Wrap

· Brown Rice

· Oatmeal or Other Hot Cereals

· Pasta

· Potatoes

· Quinoa

· Sweet Potatoes

CHOOSE 1 PER MEAL

· Avocado

· Butter

· Flax Seed Oil

· Mayo

· Nut Butter

· Nuts

· Olive Oil

· Olives

· Salad Dressing

· Sour Cream

UNLIMITED PER MEAL

· All Green Vegetables

· All Seasonings/Herbs/Spices

· All Citrus Juices or Zests

· Fat Free Cooking Sprays

· Capers

· Extracts

(Vanilla, Almond, etc.)

· Garlic & Shallots

· Horseradish

· Mustard & Ketchup

(low sugar)

· Lettuce, Tomato, Onion

· Hot Sauce

· Vinegars

(Balsamic, Red Wine, etc.)

· Worcestershire Sauce

*If you measure food with a

scale, always measure food

pre-cooked since weight

will be lost during cooking. If

you measure portion sizes

with your hands, pre-cooked

weight does not matter.

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BUILD YOUR NUTRITION

Click HERE to

ORDER YOUR 8

Week CORE

challenge kit

www.treefitness.com

801-243-2198

jill@treefitness.com

CORE Trainer/Coach

©2014 MonaVie LLC. MonaVie is a trademark of

MonaVie LLC, registered in the U.S. and other countries.

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