Zone Diet Plan Sample Day

This sample day for the zone plan is based on a person who needs 12 Zone Food Blocks a day.

Daily Diet Sample

This daily appetizer is based on a person needing 12 Zone Food Blocks. You’ll see from this example there’s a lot of weighing and measuring involved – but more importantly it’s low in calories, which is why you lose weight!

Breakfast: Yoghurt-topped apple
(4 zone food blocks, 410 calories)

Core and halve 1 apple lengthways and place cut-side up in a microwaveable dish. Spoon 1tbsp raisins into the core. Cook in the microwave for 4-5 minutes until slightly soft. Mix 120ml/4floz natural low-fat yoghurt with 1/8tsp each of ground nutmeg, orange zest and cinnamon. Place 170ml/6floz low-fat cottage cheese in a bowl and sprinkle with 4tsp flaked almonds. When the apple is cooked, place on top of the cottage cheese and top with the yoghurt mixture.

Lunch: Italian-style chicken
(4 zone food blocks, 375 calories)

In a non-stick pan heat 2/3tsp olive oil. Diagonally slice a 115g/4oz boneless, skinless chicken breast and add to the pan with 1 chopped onion and 1/2tsp Worcestershire sauce. In a second non-stick pan, heat an additional 2/3tsp olive oil and add another chopped onion, 40g/1/2oz cooked chickpeas, 4 chopped plum tomatoes, 225g/8oz chopped spinach, 120ml/4floz chicken stock, 1tsp chopped garlic, 11/2tsp dried oregano and seasoning. Sauté until the spinach begins to wilt. Place the vegetables on a plate and top with the cooked chicken.

Dinner: Baked salmon with fruit salsa
(4 zone food blocks, 435 calories)

Brush a baking dish with 11/3tsp olive oil and add 170g/6oz salmon steak. Sprinkle with 2tsp soy sauce, 1tsp chopped fresh ginger, 1/2tsp dill and a dash of hot pepper sauce. Cover and bake in a preheated oven at Gas Mark 3/350F/160C for 30-35 minutes. Meanwhile, mix together 120ml/4floz salsa, 115g/4oz blackberries, 1 peeled and diced kiwi fruit and 1/2 diced Granny Smith apple. Serve the fish with the salsa.

TOTAL CALORIES = 1,220

* Recipes adapted from The Zone Diet by Barry Sears (Thorsons, £9.99)

More Information

You can use Weight Loss Resources to follow the Zone diet by setting your target nutrition profile (in the Food Diary) to the 40:30:30 ratio. 40% of calories from carbohydrate, 30% from protein and 30% from fat. Start a free trial to try it out.

Alternatively log on to the Zone Perfect web site for more information.

Weight Loss Resources provides tools and information to help you lose weight by healthy eating and getting your calorie balance right

You can access the calorie database and keep an online food diary, free, for 24 hours