Zone Diet Plan




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Zone Diet Breakfast Sandwich

Contributed by: Stacy Frizzel


  • 2 slices low carb, whole grain bread (2 C)
  • 1/4 cup egg substitute or 2 egg whites (1 P)
  • 1 slice low fat or skim American cheese (or 1 oz. or your favorite low-fat cheese) (1 P)
  • Butter flavor non-stick spray
  • 1 teaspoon almond butter (2 F)


  • Toast bread and spread one piece with 1 teaspoon almond butter.

  • Place cheese slice on other slice.

  • Microwave eggs in bowl sprayed with non-stick spray for 1 or 1 1/2 minutes (depending on microwave strength).

  • Place eggs on cheese and top with other slice of toast with almond butter side in.

Remark: Serve one 2-block meal.
Enjoy this fast and easy breakfast sandwich and stay satisfied until lunch!
This recipe can be increased to 3 blocks by adding three slices of cooked turkey bacon or Canadian ham to the sandwich and having half an apple with a Macadamia nut.
For those who want to focus on all favorable carbohydrates we suggest substituting a piece of fruit for the whole grain bread, and using 2/3 tsp of olive oil for fat.


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