Zone Diet Meals Plan Sample

zone diet snacks

Zone Diet Meals Plan Sample

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

-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

-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.

-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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