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Zone Diet
Zone Diet Recipes Collection
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Zone Diet
Plan: How It Works?
What is the Zone?
Benefits of Being in The Zone
Zone Diet Meals Plan Sample
Zone Diet and Exercise
Zone Diet Books by Dr. Sears
Dr. Sears Zone Diet Review
Zone Diet
Success: Tips & Hints
Articles
Zone Diet Food - What Zoner Eat?
Zone Diet Home Delivery: A Healthy
Choice
Zone Diet Calculator - Calculating
Your Requirements
Zone Diet Vegetarian is Possible
What is Zone Blocks?
Zone
Diet FAQs
Zone Foods - What types
of food?
Zone Diet Meal - How
frequent per day?
Lose Weight with Zone Diet -
How Long It Takes?
Zone Diet Calories - Do
Calories Matter?
Zone Meal Planning is so
important, Why?
More on Zone Diet FAQs
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Zone Diet Meals Plan Sample
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The
most important aspect of Zone diet is the timing of your food
or meal time. Like planning your daily activities, meal and
snack times must be planned accordingly. Based on your wake up
time, determine those time points throughout the day when it's
time to eat your next meal or snack. You want to control the
body's utilization of protein and carbohydrate consistently
throughout the day, and you must eat a minimum of 3 meals and
2
snacks. A zone meal should provide you with 4-5 hours
in the
Zone, whereas a snack is good for approximately 2-2.5 hours.
Additionally, you must eat within one hour after waking and
don't forget your afternoon and late-night snack. You must eat
every 4-5 hours whether you're hungry or not, no matter how busy
you might be to stay in the Zone.
Meals Plan for a Day: A
Sample
Breakfast:
-Scrambled
egg whites with non-fat shredded cheese
-Rye toast with peanut-butter, and
-1 cup grapes
Protein: 4 egg whites with 1 ounce non-fat shredded
cheese
Carbohydrate: 1 cup grapes, 1/2 piece rye toast
Fat: 2/3 teaspoon olive oil, 1/2 teaspoon fresh-ground or
natural peanut butter
Lunch:
-Seafood with light mayonnaise in 1/2 mini pita pocket sandwich
-1 small side salad
-1 apple
Protein: 4 1/2 oz seafood - shrimp, crabmeat, or
lobster
Carbohydrate: Side salad, apple, pita pocket
Fat:
1 tablespoon light mayonnaise
NOTE: For even better results, you can replace the mini pita
pocket with a larger salad containing sliced tomatoes, green
peppers, and onions, or substitute another piece of fruit. This
substitution can be made for any meal that contains rye bread or
a mini pita pocket. You can also substitute 1 tablespoon olive
oil and vinegar dressing for the mayonnaise.
Dinner:
-Chili
Beef or Turkey with nonfat cheese and other ingredients
-1 peach for dessert
Protein: 4 1/2 ounces lean ground meat (beef or
turkey), sprinkling of shredded nonfat cheese
Carbohydrate: Onions, mushrooms, green bell
pepper, chili powder, oregano, pepper, kidney beans,
tomatoes and peach
Fat:
1
teaspoon olive oil
Afternoon Snack: Late-Night Snack:
-1 ounce low-fat cheese
-1 ounce turkey breast (sliced),
-1/2 orange
-1 cup strawberries, and
-6 peanuts
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