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 ozs 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.
Afternoon Snack:
1 ounce low-fat cheese
1/2 orange
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
Late-Night Snack:
1-ounce turkey breast (sliced),
1 cup strawberries, and 6 peanuts
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