Sample Menu for the Zone Diet

Karen Frazier
Variety of Foods

The Zone diet is a moderately low-carbohydrate diet that has allowed many people to lose weight. Because it is based on the principle of proper ratios of macronutrients at each meal (roughly 40 percent carbs, 30 percent protein, 30 percent fat), following the Zone diet may seem challenging. However, this sample menu can help. It shows you how to portion foods properly so you can achieve success.

Zone Diet Menu Examples

These menus can serve as guidelines for you to follow the Zone diet.

breakfast smoothie and oranges

Breakfasts

These healthy breakfasts can get you started right.

Food Carbs Fat Protein Calories
Day 1

In a blender combine:

2 tablespoons almonds

1/2 cup sliced apples

1/2 cup orange sections

1 cup 2 percent milk

14 grams of Zone Protein Powder

35 grams (41 percent) 11 grams (29 percent) 26 grams (30 percent) 337
Day 2

2 egg white omelet with 4 spears asparagus

cooked in 1 tablespoon olive oil

1 cup sliced strawberries

1/2 cup old fashioned oatmeal with 1 mini box raisins

50.8 grams (38 percent)

18 grams (31 percent)

28 grams (31 percent)

530

Day 3

3/4 cups cottage cheese

1 teaspoon flaxseed oil

1/2 cup applesauce (unsweetened)

1/2 cup blueberries

5 teaspoons silvered almonds

34 grams (41 percent)

11 grams (30 percent)

24 grams (29 percent)

324

Day 4

1/4 cup egg substitute, scrambled

Hash made from:

3 ounces diced Canadian bacon

1 cup grated zucchini

1 cup diced tomato

1 small onion, diced

1 cup mushrooms, diced

1-1/2 teaspoons olive oil

1 teaspoon Worcestershire sauce

37 grams (43 percent) 11 grams (29 percent) 29 grams (28 percent) 344
Day 5

3/4 cups fat-free Greek yogurt

1 cup sliced fresh strawberries

3/4 cup fresh blueberries

9 almonds, chopped

39 grams (41 percent)

11 grams (30 percent)

24 grams (29 percent)

327

lunch sandwich wrap

Lunches

Zone lunches can help you beat the midday slump.

Food Carbs Fat Protein Calories
Day 1

Wrap made from:

8 inch wheat tortilla

2 ounces 2 percent cheese

1/4 avocado, sliced

3 slices tomato

4 ounces turkey breast

2 leaves romaine

1/4 cup salsa



43 grams (40 percent)



15 grams (31 percent)



32 grams (29 percent)



428

Day 2

Chicken Fingers made from:

3 ounces boneless chicken breast dipped in
2 tablespoons egg beaters

2 tablespoons sesame seeds

Small baked sweet potato topped with
2 tablespoons lowfat ranch



40 grams (45 percent)


12 grams (27 percent)


28 grams (28 percent)


400
Day 3

3 ounces chicken breast

1/2 pita pocket

1 ounce 2 percent cheese

1/4 cup sprouts

1/2 tablespoon mayonnaise

2 teaspoons mustard

1/2 cantaloupe



43 grams (38 percent)



16 grams (31 percent)



36 grams (31 percent



456

Day 4

1/2 apple

Chicken taco salad made from:

2.5 ounces ground chicken breast

1/4 cup prepared salsa

1 teaspoon olive oil

1/4 onion, chopped

1 clove garlic

1/4 cup black beans

2.5 cups shredded lettuce

2 tablespoons 2 percent cheese, grated

7 black olives



38 grams (47 percent)


11 grams (30 percent)


28 grams (23 percent)


323
Day 5

4 ounces broiled chicken breast (no skin)

2 cups chopped romaine lettuce with 5 cherry tomatoes

2 tablespoons vinaigrette

1 ounce baked pita chips

Sliced pear



52 grams (39 percent)



18 grams (30 percent)



39 grams (31 percent)



526

salmon dinner

Dinner

Hearty Zone diet dinner recipes help you end the day right.

Food Carbs Fat Protein Calories
Day 1

3 ounces skinless chicken breast cooked with:

2 tablespoons olive oil

1/2 onion, chopped

1 clove garlic, minced

14.5 ounce can tomatoes

3/4 cup green beans

45 grams (46 percent) 12 grams (27 percent) 27 grams (27 percent) 393
Day 2

1/8 cup raw pearled barley (cooked)

topped with a stir fry of:

3.5 ounces lean ground beef

1/2 tomato, chopped

1/4 cups onions, chopped

1/2 cups mushrooms

1 cup green beans

2 tablespoons vegetable stock

1/4 teaspoon soy sauce

38 grams (41 percent)

10 grams (27 percent)

28 grams (32 percent)

355

Day 3

6 leaves lettuce wrapped around a burger made from:

1/2 chopped red pepper

1/2 onion, chopped

1 cup mushrooms, chopped

3 ounces ground turkey breast

Topped with:

1/2 slice low-fat Swiss cheese

1/2 cup spinach, chopped

1-1/2 tablespoons lowfat ranch dressing

2/3 cups grapes (side dish)

34 grams (40 percent)

11 grams (29 percent)

30 grams (31 percent)

338

Day 4

4 ounces halibut, steamed and topped with juice of 1/2 lemon

Sauteed vegetables made from:

2 teaspoons olive oil

1/2 sliced onion

2 cups sliced mushrooms

14.5 ounce can diced tomatoes

1 teaspoon dried basil

6 ounces spinach

1 clove garlic, minced

40 grams (44 percent) 13 grams (32 percent) 25 grams (24 percent) 360
Day 5

3.5 ounces salmon baked in foil with:

1/2 red pepper, sliced

1/2 onion, sliced

2 cups broccoli

1 teaspoon olive oil

1 medium apple, sliced (side dish)

40 grams (45 percent)

12 grams (30 percent)

26 grams (25 percent)

353

Between Meal Snacks

hummus

Have one or two of the following Zone-friendly snacks throughout the day.

  • Two hard-boiled eggs with 1/4 cup hummus
  • Three macadamia nuts and a cup of skim milk
  • One kiwi, three almonds, and 1/4 cup cottage cheese
  • 1 ounce tuna, 1/4 inch slice of avocado, and 1/2 cup grapes
  • Sliced bell pepper with 2 tablespoons prepared hummus

Eating the Zone Way

The Zone diet can get you started on your way to good health by combining your carbohydrates, fat, and protein appropriately. If you attempt to make your meals and daily ratios roughly 40/30/30, you may experience the same success other Zone dieters have enjoyed.

Sample Menu for the Zone Diet