The Zone Diet Plan is not a unique eating scheme. It should fit one's daily protein needs and personal taste. That is why there are several sources that offer custom-plans, based on personal features you fill in, such as height, weight, desired weight, age etc.
What Does a Zone Diet Meal Plan Look Like?
Suppose you have a protein need of 11 blocks every day. You know that you should eat 5 times a day; let's say you decided having 3 block-meals and 1 block-snacks. Your menu for 1 day can look like that:
| 1 Day in The Zone | Protein | Carb | Fat |
|---|---|---|---|
| Breakfast | 3 mini-blocks 21 grams 4 large egg-whites omelet + 1/2 cup cottage cheese, low fat |
3 mini-blocks 27 grams 2 cups red pepper chopped + 1/2 cup black beans |
3 mini-blocks 4,5 grams 1 and 1/2 tbsp. peanut butter with the omelet |
| Lunch | 3 mini-blocks 21 grams 3 oz. chicken breast* |
3 mini-blocks 27 grams 3 and 1/2 cup of spinach + 1 apple |
3 mini-blocks 4,5 grams 1 tsp. olive oil as dressing for chicken |
| Snack | 1 Zone Block = 7 grams protein + 9 grams carbohydrate + 1,5 grams fat 1 Zone Bar |
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| Dinner | 3 mini-blocks 21 grams 4.5 oz. cod fish, grilled |
3 mini-blocks 27 grams 3 cups broccoli + 1 asparagus + 1/4 egg plant all cooked + 1 glass of wine |
3 mini-blocks 4,5 grams 3 tsp. olive oil with vinegar dressing |
| Snack | 1 Zone Block = 7 grams protein + 9 grams carbohydrate + 1,5 grams fat 1 Zone Bar |
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Your Zone Diet program should be customized to your needs. If you find it difficult to calculate your meals 24 hours/7 days you can choose a zone diet meal planner to ease your work.
Zone Diet Advantage: 100s of recipes, weight-loss tools, 24-hour support!
Dr. Sears book “A Week In The Zone” is considered to be the best choice for a zone-beginner. Also, there are many web resources like Zone Perfect or E-Diets that sell personalized plans.