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 3/350F/160C 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)
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.