Sample Menu for the Zone Diet

In a blender combine:

2 tablespoons almonds

1/2 cup sliced apples

1/2 cup orange sections

1 cup 2 percent milk

14 grams of Zone Protein Powder

2 egg white omelet with 4 spears asparagus

cooked in 1 tablespoon olive oil

1 cup sliced strawberries

1/2 cup old fashioned oatmeal with 1 mini box raisins

50.8 grams (38 percent)

18 grams (31 percent)

28 grams (31 percent)

530

3/4 cups cottage cheese

1 teaspoon flaxseed oil

1/2 cup applesauce (unsweetened)

1/2 cup blueberries

5 teaspoons silvered almonds

34 grams (41 percent)

11 grams (30 percent)

24 grams (29 percent)

324

1/4 cup egg substitute, scrambled

Hash made from:

3 ounces diced Canadian bacon

1 cup grated zucchini

1 cup diced tomato

1 small onion, diced

1 cup mushrooms, diced

1-1/2 teaspoons olive oil

1 teaspoon Worcestershire sauce

3/4 cups fat-free Greek yogurt

1 cup sliced fresh strawberries

3/4 cup fresh blueberries

9 almonds, chopped

39 grams (41 percent)

11 grams (30 percent)

24 grams (29 percent)

327

Wrap made from:

8 inch wheat tortilla

2 ounces 2 percent cheese

1/4 avocado, sliced

3 slices tomato

4 ounces turkey breast

2 leaves romaine

1/4 cup salsa

43 grams (40 percent)

15 grams (31 percent)

32 grams (29 percent)

428

Chicken Fingers made from:

3 ounces boneless chicken breast dipped in
2 tablespoons egg beaters

2 tablespoons sesame seeds

Small baked sweet potato topped with
2 tablespoons lowfat ranch

3 ounces chicken breast

1/2 pita pocket

1 ounce 2 percent cheese

1/4 cup sprouts

1/2 tablespoon mayonnaise

2 teaspoons mustard

1/2 cantaloupe

43 grams (38 percent)

16 grams (31 percent)

36 grams (31 percent

456

1/2 apple

Chicken taco salad made from:

2.5 ounces ground chicken breast

1/4 cup prepared salsa

1 teaspoon olive oil

1/4 onion, chopped

1 clove garlic

1/4 cup black beans

2.5 cups shredded lettuce

2 tablespoons 2 percent cheese, grated

7 black olives

4 ounces broiled chicken breast (no skin)

2 cups chopped romaine lettuce with 5 cherry tomatoes

2 tablespoons vinaigrette

1 ounce baked pita chips

Sliced pear

52 grams (39 percent)

18 grams (30 percent)

39 grams (31 percent)

526

3 ounces skinless chicken breast cooked with:

2 tablespoons olive oil

1/2 onion, chopped

1 clove garlic, minced

14.5 ounce can tomatoes

3/4 cup green beans

1/8 cup raw pearled barley (cooked)

topped with a stir fry of:

3.5 ounces lean ground beef

1/2 tomato, chopped

1/4 cups onions, chopped

1/2 cups mushrooms

1 cup green beans

2 tablespoons vegetable stock

1/4 teaspoon soy sauce

38 grams (41 percent)

10 grams (27 percent)

28 grams (32 percent)

355

6 leaves lettuce wrapped around a burger made from:

1/2 chopped red pepper

1/2 onion, chopped

1 cup mushrooms, chopped

3 ounces ground turkey breast

Topped with:

1/2 slice low-fat Swiss cheese

1/2 cup spinach, chopped

1-1/2 tablespoons lowfat ranch dressing

2/3 cups grapes (side dish)

34 grams (40 percent)

11 grams (29 percent)

30 grams (31 percent)

338

4 ounces halibut, steamed and topped with juice of 1/2 lemon

Sauteed vegetables made from:

2 teaspoons olive oil

1/2 sliced onion

2 cups sliced mushrooms

14.5 ounce can diced tomatoes

1 teaspoon dried basil

6 ounces spinach

1 clove garlic, minced

3.5 ounces salmon baked in foil with:

1/2 red pepper, sliced

1/2 onion, sliced

2 cups broccoli

1 teaspoon olive oil

1 medium apple, sliced (side dish)

40 grams (45 percent)

12 grams (30 percent)

26 grams (25 percent)

353