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The Zone Diet Plan

Zone Diet follows a formula of 40% carbs , 30% protein and 30% fats


 

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Related Articles :

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Athlete Breakfast

Athlete Nutrition Guide

Sleep Improve Athlete Performance

 

Zone Diet Breakfast Recipes

Zone Diet Recipe 1: Sausage and Egg Breakfast with Vegetables

Block Size

Food

6 Proteins

9 ounces ground turkey

2 Proteins

2 whole eggs

2 Carbohydrates

2 cups kale

1 Carbohydrate

1 cup leeks, sliced

1 Carbohydrate

2 cups steamed broccoli florets

1 Carbohydrate

1/2 cup steamed carrots, half slices

1 Carbohydrate

3/4 cup red bell pepper, half rings

1 Carbohydrate

1 cup steamed wax beans, chopped

1 Carbohydrate

1/2 apple, shredded

8 Fats

2 2/3 teaspoons olive oil, divided

 

1/8 teaspoon sage

1/8 teaspoon paprika

1/8 teaspoon nutmeg

Salt and pepper to taste

Water

In a saucepan, add the vegetables and cover with water. Cook until tender. In a large bowl, mix turkey, apple, sage, paprika, nutmeg, salt, and pepper. Form mixture into two round patties; sauté in 2/3-teaspoon oil. Remove patties, set aside. In a non-stick sauté pan, heat 2 teaspoons oil; cook the eggs over easy. Divide vegetables on two plates along with one turkey patty and one egg.

 

Zone Diet Recipe 2 : Blueberry Pancakes

Block Size

Food

2 Proteins

2 whole eggs

4 Proteins and 4 Carbohydrates

1 1/3 cup soy flour

2 Proteins and 2 Carbohydrates

2 cups 1% milk

2 Carbohydrates

2 2/3 teaspoons olive oil

8 Fats

2 tablespoons strawberry extract

In small mixing bowl, mix eggs, soy flour, milk, strawberry extract, and blueberries. Heat 2/3-teaspoon oil in non-stick pan. Pour batter to form small 2-inch thick pancakes. Cook to golden brown. Keep cooked pancakes warm while preparing all 24.

 

Lunch Recipes

Zone Diet Recipe 3 : Herbed Been and Bean Stew

Block Size

Food

8 Proteins

8 ounces beef eye of round, 1/8-inch thick, diced

4 Carbohydrates

1 cup kidney beans, rinsed, drained, cooked

1 Carbohydrate

1 cup onion, diced

1 Carbohydrate

1/2 cup tomato puree

2 Carbohydrates

1 cup salsa

8 Fats

2 2/3 teaspoons olive oil, divided

 

1/8 teaspoon Worcestershire Sauce

1/2 cup beef stock

1/2 teaspoon chili powder

1/8 teaspoon dried basil

1/8 teaspoon curry powder

1/8 teaspoon dried oregano

Salt and pepper to taste

In a saucepan, cook beans and onion in 2 teaspoons oil until tender. Add tomato puree, Worcestershire Sauce, beef stock, spices, and salsa. Continue cooking on medium until heated through. While vegetables are cooking, in a non-stick sauté pan, add remaining oil and stir-fry beef until thoroughly cooked. When vegetables are heated, add beef and cook an additional 5 minutes on low heat, stirring often to heat through. Divide beef stew into two bowls.

 

Zone Diet Recipe 4 : Spicy Mexicali Beef

Block Size

Food

8 Proteins

10 ounces lean ground beef

1 Carbohydrate

1/4 cup corn kernels

2 Carbohydrates

1 cup salsa

2 Carbohydrates

1/2 cup cooked white kidney beans

2 Carbohydrates

1/2 cup cooked black beans

1 Carbohydrate

1 cup tomato, seeded and diced

5 Fats

1 2/3 teaspoons olive oil

5 Fats

9 Black olives, diced

 

1 tablespoon chili powder

1/8 teaspoon celery salt

1/2 teaspoon onion powder

1/8 teaspoon cayenne pepper

1/2 teaspoon garlic, minced

In non-stick pan, sauté beef and 2/3 teaspoon oil. When beef is browned, add all remaining ingredients and cook approximately 15 minutes until heated through. Place in two small bowls and serve.

 

Dinner Recipes

Zone Diet Recipe 5 : Hawaiian Sweet and Sour Chicken with Snow Peas

Block Size

Food

8 Proteins

8 ounces skinless chicken breast, 1/2-inch thick, diced

1 Carbohydrate

1/2 cup tomato puree

1 Carbohydrate

2 teaspoons sugar

2 Carbohydrates

1 cup pineapple, diced

1 Carbohydrate

3/4 cup maraschino cherries, quartered

1 Carbohydrate

4 teaspoons cornstarch

2 Carbohydrates

2 cups snow peas

7 Fats

2 1/3 teaspoons olive oil

1 Fat

1 teaspoon slivered almonds

 

8 tablespoons vinegar

4 tablespoons water

2 tablespoons soy sauce

1 cup chicken sauce

In a non-stick sauté pan, cook chicken in 2 teaspoons oil until done. While chicken is cooking, in another non-stick sauté pan, mix vinegar, tomato puree, 1/3 teaspoon oil, water, soy sauce, sugar, pineapple, cherries, chicken stock, and cornstarch. Blend well and stir continuously, cooking on medium heat until the mixture thickens into a sauce. Add cooked chicken to sauce and simmer 10 minutes. Taste sauce and if it has too strong of a vinegar taste; simmer for a few more minutes. When sauce is sweet and sour, it is done. At the same time you add chicken to sauce, in a small saucepan, place snow peas with enough water to cover and cook until tender, about 10 minutes. Divide sweet and sour chicken and snow peas between two plates and sprinkle almonds on the peas just before serving.

 

Zone Diet Recipe 6 : Braised Lamb Bretonne

Block Size

Food

8 Proteins

9 ounces lamb medallions, size of a silver dollar and 1/8-inch thick

4 Carbohydrates

1 cup cooked black beans

2 Carbohydrates

1 cup tomato puree

1/2 Carbohydrate

1 cup celery

1 1/2 Carbohydrates

1 1/2 cups onion, chopped fine

8 Fats

2 2/3 teaspoons olive oil

 

2 garlic cloves, minced

1/8 teaspoon Worcestershire sauce

1 cup beef stock

1/8 teaspoon white wine

1/8 teaspoon dried basil

Salt and Pepper to taste

Combine lamb and all other ingredients in a large saucepan. Cover and simmer for 30 minutes. Divide dinner for two meals.

 

Dessert Recipes

Zone Diet Recipe 7 : Apple Cinnamon Squares

Block Size

Food

4 Proteins

4 envelopes Knox unflavored gelatin

4 Carbohydrates

1 1/3 cups applesauce

4 Fats

1 1/3 teaspoon olive oil

 

2 cups water

1/8 teaspoon nutmeg

1 teaspoon cinnamon

In saucepan, put 2 cups water, gelatin, and oil. Stir until gelatin is dissolved. Add applesauce, nutmeg, and cinnamon. Heat to a simmer, stirring gently for 10 minutes. Pour into 8x8x2-inch dish and cool. Once set, cut into cubes, and serve.

 

Zone Diet Recipe 8 : Frozen Orange Cream

Block Size

Food

3 Proteins

3 envelopes Knox unflavored gelatin

1 Protein

2 egg whites

4 Proteins and 4 Carbohydrates

2 cups plain low-fat yogurt

3 Carbohydrates

1 cup mandarin orange sections

1 Carbohydrate

2 teaspoons sugar

8 Fats

8 teaspoons almonds, chopped fine

 

1/8 teaspoon cinnamon

2 teaspoons orange extract

In saucepan, put yogurt, gelatin, fruit, cinnamon, and extract. Heat until becomes warm throughout. Cool and set aside. In a mixing bowl, whip egg whites until firm. When saucepan mixture has cooled, combine it with the egg whites and add almonds. Place in a pan and freeze. Once frozen, scoop into 8 serving dishes.

 

Snack Recipes

Zone Diet Recipe 9 : Zucchini Dip

Block Size

Food

4 Proteins

1 cup low-fat cottage cheese

2 Carbohydrates

2 1/2 cups steamed zucchini, chopped

1 Carbohydrate

2 cups cauliflower florets

1 Carbohydrate

1 1/2 cups broccoli florets

1 Fat

2 teaspoons imitation bacon bits

1 Fat

3 teaspoons slivered almonds

 

Salt and Pepper to taste

Dash garlic powder

1/8 teaspoon nutmeg

1/8 teaspoon chives

In saucepan, place zucchini and water to cover. Cook until tender. Remove from stove and cool. Using a blender, combine zucchini, cottage cheese, and spices. Blend until smooth. Fold in bacon bits and almonds. Spoon into serving dish and serve with cauliflower and broccoli.

 

Zone Diet Recipe 10 : Stuffed Tomato Snacks

Block Size

Food

4 Proteins

1 cup low-fat cottage cheese

3 Carbohydrates

4 tomatoes, halved, pulp removed

1 Carbohydrate

1 cucumber, peeled, seeded, shredded

4 Fats

4 teaspoons almonds, chopped

 

Salt and pepper to taste

1/8 teaspoon dried dill

1/8 teaspoon paprika

Sprinkle salt and pepper inside of tomatoes. In a mixing bowl, mix cottage cheese, tomato chunks from the inside of the tomato, almonds, dill, salt, pepper, and cucumber. Place two tomato shells on one of four serving plates. Stuff with cheese mixture, let mixture overflow slightly. Sprinkle with paprika. Chill before serving.

 

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