7 Day Classic Zone Diet Meal Plan

7 Day Classic Zone Diet Meal Plan
RULE.1 Always eat a Zone meal or snack within one hour of waking and aim to drink eight 8-ounce glasses of water a day.
RULE.2 A Zone meal should give you 4-6 hours of hunger control, a Zone snack 2-2.5 hours. You must eat every 4-6 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. In fact, the best time to eat is when you aren’t hungry.
RULE.3 Lack of hunger and clear mental focus are excellent indicators that you are in the Zone. Before every meal and snack always assess your hunger and mental focus.
RULE.4 Every meal and snack starts with low-fat protein. Next add low-glycemic carbohydrates (eat more leafy green vegetables and fruits and limit pasta, breads, grains and starches) and “good” fats (i.e. Extra Virgin Olive Oil).
RULE.5 A typical serving size of low-fat protein is about the size and thickness of the palm of your hand. For most females, this is 3 ounces of low-fat protein and for males, this equals 4 ounces of low-fat protein. A typical snack contains 1 ounce of protein for both men and women. When you first begin, using a kitchen scale is helpful to measure the amount of protein. Soon, you’ll be able to eyeball these amounts at home, in restaurants and when ordering take-out.
RULE.6 When it comes to low glycemic carbohydrates these should come primarily from vegetables and limited amounts of fruit. Simply divide your plate in three equal sections. Add the protein portion to one third and fill the remaining two-thirds of the plate with low- glycemic vegetables and small amounts of fruit. Don’t forget to add a small amount of fat, like olive oil. If you’d like, include a small salad at dinnertime (a great place to add some “good” fat like Extra Virgin Olive Oil) too.
RULE.7 Supplement daily with
OmegaRx 2 ® and MaquiRx ®.
frustration of counting calories ever again. It’s that simple!
Follow these three SIMPLE STEPS at every meal to enter the Zone!
Fill 1/3 with low-fat protein
A typical portion is the size and thickness of
the palm of your hand
Low-Fat Protein
1.
Fill-up the remainder of your plate with vegetables and fruits
Finally, add a small amount of heart healthy fat
(Olive Oil, Avocado or Slivered Almonds)
Fat Low-Fat Protein
Vegetables & Fruits
In a Hurry? You can replace any meal or snack with a ZoneRx Shake or ZoneRx Bar for complete Zone Nutrition On-the-Go!
For additional information, please call 1.800.404.8171 or visit www.zonediet.com
Veggie Sausage Patties and Fruit INGREDIENTS: 2 Veggie sausage patties 2 Small Tangerines 1/2 cup Blueberries 3 tsp Slivered almonds
NUTRITION FACTS: Calories 370 Fat 12g Carbohydrate 44g Fiber 11g Protein 25g
Chef’s Salad INGREDIENTS: 2 Cups Lettuce 3 Tbsp Garbanzo beans 1 cup Mushrooms 1 cup Celery 1 tsp Extra virgin olive oil Vinegar - to taste 1 1/2 oz. Turkey breast - deli-style 1 oz. Mozzarella low moisture part-skim cheese - shredded 1 Pear
Broiled Fish INGREDIENTS: 3 1/2 oz Cod 1 tsp Olive oil Lemon slices 2 Tomatoes - cut in half Salt and pepper 1 Tbsp Parmesan cheese- grated 1 1/2 cups Green beans 1 tsp Extra virgin olive oil 3/4 cup Grapes
INSTRUCTIONS: 1. Cook veggie patties according to
package directions. 2. Make a fruit salad with remaining
ingredients topped with slivered almonds.
INSTRUCTIONS: 1. Make a salad with all the ingredients.
INSTRUCTIONS: 1. Time all to be cooked at the same
time. 2. Set oven to broil. 3. Bring 2 inches of water to a boil in a
pan large enough to hold the green beans. Steam green beans 5-7 minutes, when cooked top with extra virgin olive oil, salt and pepper, or spice to your liking.
4. Sprinkle tomatoes with salt, pepper and parmesan cheese and broil 10- 15 minutes.
5. Brush cod with olive oil and lemon juice. Place lemon slices on top of fish. Broil until fish just begins to flake easily with a fork, about 3-4 minutes. Do not turn.
6. Enjoy grapes for dessert.
Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
day 1
Breakfast
Lunch
Dinner Vegetarian Stir Fry INGREDIENTS: 5 oz. Firm tofu 1 tsp Olive oil 1 cup Onion - chopped 1 1/2 cups Mushrooms - sliced 1 1/2 cups Broccoli florets - chopped small 1/8 cup Mozzarella low moisture part-skim cheese -shredded 1 Plum
Yogurt and Fruit INGREDIENTS: 1 cup Plain low-fat yogurt 3/4 cup Blueberries 4 tsps Slivered almonds 2 oz. Canadian bacon
Pita Pizza INGREDIENTS: PIZZA 1 Joseph’s Mini Flax, Oat Bran & Whole Wheat Pita Bread - cut in half so it’s 2 circles 1/4 cup Spinach- stems cut off, chopped if desired 1 oz Canadian bacon - cut into chunks 1/4 cup Onion - chopped small 1 oz Mozzarella low moisture part-skim cheese-shredded 18 Cherry tomatoes - divided between pizza & salad INGREDIENTS: SALAD 3 cups Lettuce - shredded 1/2 Red bell pepper - sliced 1/2 Cucumber - sliced INGREDIENTS: SALAD DRESSING 2 tsps Dijon Mustard 1/2 tsp Extra virgin olive oil 1 Tbsp Red wine vinegar 1 Tbsp Red raspberries - frozen, thawed 1 Tbsp Fresh-squeezed orange juice 1 Tbsp Water Stevia, salt, and pepper - to taste
Lunch
INSTRUCTIONS: 1. Mix yogurt, blueberries and slivered
almonds in a bowl. 2. Heat the Canadian bacon to your
liking. Enjoy!
INSTRUCTIONS: 1. Make a salad dressing with the last
seven ingredients. Put in a cup and blend with a stick blender. Set aside.
2. Make a salad with the lettuce, pepper and cucumber. Set aside.
3. Toast the pita slightly,1-2 minutes. Sauté spinach, Canadian bacon, onion, some of the cherry tomatoes sliced (use the rest in the salad). Top on pita and add cheese. Broil until cheese melts.
INSTRUCTIONS: 1. Drain and crumble tofu. 2. Heat olive oil, and sauté tofu in a
pan. Add onions, broccoli, and mushrooms. Stir-fry on medium heat. When vegetables are almost cooked to your liking stir in the tofu crumbles.
3. Stir in cheese and heat until the cheese is melted.
4. Enjoy plum for dessert
day 2
Breakfast
Lunch
Dinner
Foiled Fish INGREDIENTS: 1 cup Lettuce - torn 1/2 cup Cucumber - sliced 8 Cherry tomatoes - halved 2 tsps Rice vinegar 2 tsps Dijon mustard 1 tsp Polaner sugar free preserves - flavor of your choice 1 tsp Water 2 cups Green beans 4 1/2 oz Flounder 2 Tbsp Onion - chopped Black pepper - to taste 1 Tbsp Lemon juice 1 Tbsp Parmesan cheese 1 1/2 tsp Olive oil 1/2 Apple
Scrambled Eggs and Bacon INGREDIENTS: 4 Egg whites 1/2 oz Mozzarella low moisture part-skim cheese 1 1/2 tsp Olive oil 1 oz Lean Canadian bacon 1 1/2 cups Strawberries - sliced 1/2 cup Grapes
Tuna Salad INGREDIENTS: 3 oz Chunk light tuna in water 2 tsps Lemon juice 2 Tbsps Chopped celery 2 tsp Extra virgin olive oil 1 tsp Water 1 tsp Polaner sugar free preserves - flavor of your choice 2 tsps Dijon mustard 2 tsps Rice vinegar 1 cup Lettuce 1/2 cup Sliced cucumber 5 Cherry tomatoes 1 Large Apple
INSTRUCTIONS: 1. Spray a pan with vegetable spray and
heat on medium. 2. Beat egg whites with olive oil, fold in
cheese. Scramble in hot pan. 3. Cook Canadian bacon to your liking. 4. Enjoy strawberries and grapes as a
side.
INSTRUCTIONS: 1. Make tuna salad by mixing first 3
ingredients in a small bowl. 2. Make the dressing, whisk extra
virgin olive oil, water, Polaner sugar free preserves, Dijon mustard & rice vinegar together in a medium bowl.
3. Make a small side salad by placing lettuce, cucumber & tomatoes in a bowl large enough to hold everything. Top with tuna salad & dressing.
4. Enjoy the apple sliced in the salad or on the side.
INSTRUCTIONS: 1. Make a salad with the first 3
ingredients, set aside. 2. Whisk the next 4 ingredients together
for a dressing, set aside. 3. Bring a pot of water to a boil, add
green beans and cook to desired texture.
4. Spray aluminum foil lightly with vegetable spray. Place fish in the foil. Top with onion, pepper, lemon juice and cheese. Fold foil over fish, leaving space around the fish. Carefully seal the foil so that juices don’t leak out. Bake in a 425-degree oven for 5-8 minutes.
5. Enjoy an apple for dessert. (Or in your salad)
day 3
Breakfast
Lunch
Dinner
Baked Barbecued Chicken INGREDIENTS: 3 1/2 oz Boneless, skinless chicken breast - dry rub -with salt and pepper 2 Onion slices 2 Lemon slices 1 1/2 tsp Olive oil - divided 1 1/2 cup Green beans 1 Garlic Clove - minced 1 tsp Slivered almonds 1 Apple
Fruit Salad INGREDIENTS: 3/4 cup Low-fat cottage cheese 1 tsp Extra virgin olive oil 1 Tangerine - peeled and sectioned 1 Kiwi - peeled and chopped 1/3 cup Blueberries - fresh or frozen, thawed 2 Macadamia nuts - crushed
Vegetarian Burger INGREDIENTS: 1 cup Green beans 1 Morningstar Farms® Garden Veggie Burgers - 67g 1 oz. Low-fat Swiss cheese 4 Lettuce leaves 2 Tomato slices 1 tsp Dijon mustard 3 Spears Dill pickle 1 1/2 tsp Extra virgin olive oil 1/2 cup Unsweetened applesauce - sprinkled with cinnamon
Lunch
INSTRUCTIONS: 1. Stir the extra virgin olive oil into
the cottage cheese. 2. Mix in the fruit, sprinkle in the
crushed nuts and enjoy.
minutes. 2. Cook Garden burger
according to package instructions.
3. Assemble your burger using the lettuce leaves as a bun, with pickles on the side.
4. Stir the Extra virgin olive oil into the applesauce.
INSTRUCTIONS: 1. Preheat oven to 400°F. 2. Rub chicken with a smidgen olive
oil, salt and pepper. 3. Top chicken breast with slices of
onion and lemon (use toothpick if needed).
4. Bake for 10 minutes. Remove from oven when thermometer reaches internal temperature of 160°F (will continue to cook once removed).
5. Sauté green beans, garlic and almonds in remaining olive oil.
6. Enjoy an apple for dessert.
day 4
Breakfast
Lunch
Dinner Shrimp Scampi INGREDIENTS: 4 oz Spinach - cooked 3/4 cup Onion - halved, then sliced 1 Green pepper - chopped 1 Garlic Clove 2 tsps Olive oil 3 1/2 oz Shrimp 1/3 cup White wine 2 tsps Lemon juice 1/2 cup Unsweetened applesauce Lemon wedges - garnish
Old-Fashioned Oatmeal INGREDIENTS: 2 oz Canadian bacon 1/2 cup Steel cut oats 1 scoop Zone protein powder - (7 grams of protein)
1/4 cup Applesauce Cinnamon - to taste
Nutmeg - to taste 4 tsp Almonds- slivered
Vegetarian Chili INGREDIENTS: 3/4 cup Vegetable protein crumbles 1 tsp Olive oil 1/3 cup Onions - chopped 1 Garlic Clove 2 Tbsp Pepper - chopped 1/3 cup Mushrooms - chopped 1 (15oz) can Stewed Tomatoes with liquid 1/3 cup Kidney beans - drained and rinsed 1/2 tsp Chili powder - to taste 1/2 oz Mozzarella low moisture part-skim cheese - shredded
INSTRUCTIONS: 1. Warm Canadian bacon in a pan or
the toaster oven. 2. Cook oats according to package
instructions. 3. Stir in protein powder, applesauce,
cinnamon, nutmeg and slivered almonds
INSTRUCTIONS: 1. Sauté the crumbles in the oil with
the chopped onion, garlic, pepper and mushrooms.
2. Add tomatoes, kidney beans, chili powder. Simmer until beans are tender.
3. Top with shredded cheese.
INSTRUCTIONS: 1. Prepare spinach. 2. Sauté onion, green pepper, and
garlic until tender in olive oil. 3. Add shrimp, white wine and lemon
juice. Cook for five minutes stirring often until shrimp is pink. Garnish with lemon wedges.
day 5
Breakfast
Lunch
Dinner Broiled Salmon INGREDIENTS: 3 oz. Salmon fillet Rosemary - to taste 1 tsp Tarragon - to taste Dill - to taste Cooking oil - Pam, olive oil 2 cups Zucchini - steamed 2 Tomatoes - halved, roasted 4 tsp Mozzarella low moisture part-skim cheese - sprinkled on tomato halves near end of cooking 1 Onion - halved, roasted 3/4 tsp Olive oil - drizzled on onion halves Lemon - optional 1/2 Apple
Huevos Rancheros INGREDIENTS: 1 Tomato - chopped 1/2 cup Onion - chopped 1/2 cup Green pepper - chopped 1/2 cup Egg Beaters - whites 2 Tbsp Water 1 oz Sargento reduced-fat shredded Colby & Monterey Jack cheese Cooking spray - Pam, olive oil 1 tsp Olive oil Chili powder - to taste 1 Peach
Grilled Chicken Salad INGREDIENTS: 3 oz Chicken breast - grilled, skinless boneless 2 Tbsp Lemon juice 1 tsp Parmesan cheese - grated 1/4 tsp Worcestershire Sauce 1/2 tsp Olive oil Garlic powder - to taste Black pepper - to taste 1 cup Lettuce - torn into bite sized pieces 1 cup Broccoli - chopped small 1 /2 cup Red bell pepper - chopped 1/2 Tomato - sliced 1 Pear - cut small
INSTRUCTIONS: 1. Chop tomato, onion and green
pepper, set aside. 2. Mix Egg Beaters-whites and
water, stir in cheese, set aside. 3. Spray a sauté pan with vegetable
spray, add olive oil and heat to medium-high.
4. Sauté the veggies to your liking. 5. Stir in egg mixture and cook until
done. 6. Enjoy a peach.
INSTRUCTIONS: 1. Grilled chicken breast. 2. Whisk the next 6 ingredients
together for a dressing, set aside. 3. Prepare a salad with the remaining
5 ingredients.
INSTRUCTIONS: 1. Roast the tomatoes and onion at
400°F for 30 minutes. 2. Meanwhile, steam the zuchinni. 3. Rub the salmon fillet with the
herbs and then spray with Pam, olive oil.
4. Sear in hot pan, then lower the heat and cover. Cook until the salmon flakes, about 3 more minutes. Garnish with lemon if desired.
5. Enjoy half an apple.
day 6
Breakfast
Lunch
Dinner
Beef Kabobs INGREDIENTS: SALAD DRESSING 2 Tbsp Rice vinegar 1 Tbsp Tomato sauce 1 tsp Dijon mustard Spices to taste garlic, powder, paprika, oregano, cumin INGREDIENTS: SALAD 2 cups Baby spinach 1/4 cup Red onion - chopped 1/2 cup Mushrooms - sliced 1/2 Tomato 1 tsp Olive oil Vinegar to taste
INGREDIENTS: MEAT 1/2 oz Lean beef - cut into cubes 1/2 Onion 1/2 Green pepper 2 oz Mushroom 8 Cherry tomatoes 1 Nectarine
Vegetable Omelette INGREDIENTS: 1/2 cup Asparagus tips - chopped, steamed 3/4 cup Tomato - diced, sautéed 3/4 cup Onions - chopped, sautéed 1/2 cup Mushrooms - chopped, sautéed 1 tsp Olive oil 1 Large Egg 1/2 cup Egg Beaters-whites - (or 4 egg whites) 2 Tbsps Water 1 Tangerine
Stuffed Tomato INGREDIENTS: 3 oz Chunk light tuna in water 2 Tomatoes - cut some out from the middle and mix in with tuna. 1 Tbsp Light mayonnaise 3 Tbsps Celery - chopped 3 Tbsps Onion - chopped 1 Apple
INSTRUCTIONS: 1. Cook asparagus tips. 2. Saute tomato, onions and
mushrooms in olive, set aside. 3. Beat egg, egg beaters and
water together. Add to, sautéed veggies.
4. Cook eggs on medium low heat until eggs are almost set. Lift edge of omelette with spatula to let liquid drain to the bottom.
5. Place asparagus tips on top of omelette, and fold over.
6. Enjoy a tangerine.
tomato, mayonnaise, celery and onion.
2. Top tomatoes and plate any remaining.
3. Enjoy an apple.
INSTRUCTIONS: 1. Mix dressing. 2. Make a spinach salad and top
with dressing. 3. Brush meat with olive oil and rub
with dry spice of your choice. 4. Thread meat, onion, green pepper,
mushrooms and cherry tomatoes on skewers.
5. Broil three inches from source of heat (or cook on the barbecue grill) to your liking.
6. Enjoy a nectarine
day 7
Mix all the ingredients in a small bowl, Enjoy.
Enjoy.
1/2 ZONE RX BAR
1/4 CUP 0%-FAT GREEK YOGURT
5 WHOLE ALMONDS
1/3 CUP BLUEBERRIES
+
+ + We recommend females have 1 zone snack a day and males 2 snacks
For more Snack ideas visit zonediet.com/recipes/snacks
Zone Snack Ideas

7 Day Classic Zone Diet Meal Plan

Documents

classic zone diet

meal plan

clear mental

mental focus

low glycemic carbohydrates