|
The Zone Diet Plan
How Does Zone Diet Work
Sample Meal
Zone Diet Recipes
The Zone Diet Vs Others
|
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.
|
