Food Blocks for the Zone Diet

Food Block Guide
All Favorables

Most women should choose 3 selections of protein, carbohydrates and fats for each meal. Most men should choose 4 selections of protein, carbohydrates and fat for each meal. Then choose 1 of each for mid-afternoon a pre-bedtime snacks.

In this revised Food Block Guide, we have subtracted all dietary fiber from the total carbohydrate content of each carbohydrate block, which will increase the total weight or volume when compared to any other food listing or food database. This provides a more precise definition of the desired carbohydrate content of a meal or snack to keep you in the Zone. Also note that any protein content of listed carbohydrates has been eliminated from the Food Block Guide due to limited bio-availability.

Protein
(Each protein selection below contains 7 grams of protein.)
Meat and Poultry (low in saturated fat)
Beef (range fed or game) 1 oz.
Chicken breast, skinless 1 oz.
Chicken breast, deli-style 1.5 oz.
Turkey breast, skinless 1 oz.
Turkey breast, deli-style 1.5 oz.
Turkey, ground 1.5 oz.
Turkey bacon 3 strips
Lean Canadian bacon 1 oz.
Ground beef (Less than 10% fat) 1.5 oz.
Fish and Seafood
Bass (freshwater) 1 oz.
Bass (sea) 1.5 oz.
Bluefish 1.5 oz.
Calamari 1.5 oz.
Catfish 1.5 oz.
Cod 1.5 oz.
Clams 1.5 oz.
Crabmeat 1.5 oz.
Haddock 1.5 oz.
Halibut 1.5 oz.
Lobster 1.5 oz.
Mackerel* 1.5 oz.
Salmon* 1.5 oz.
Sardine* 1 oz.
Scallops 1.5 oz.
Snapper 1.5 oz.
Swordfish 1.5 oz.
Shrimp 1.5 oz.
Trout 1.5 oz.
Tuna (steak) 1 oz.
Tuna, canned in water 1 oz.
(*rich in EPA)
Eggs
Egg whites 2
Egg substitute 1/4 c.
Protein-rich Dairy
Cottage cheese, low-fat 1/4 cup
Lowfat cheese 1 oz.
Vegetarian
Protein powder 7 gms
Soy burgers (check label) 1/2 patty
Soy hotdogs 1 link
Soy sausage links 2 links
Soy sausages 1 patty
Tofu, firm or extra firm, 3 oz.
Mixed Protein/Carbohydrate
Milk, lowfat (1%) 1 cup
Yogurt, plain 1/2 cup
Tofu soft (check label) 3 oz.
Fat
(Each fat selection below contains 1.5 grams of fat.)
Almond butter 1/2 tsp.
Almonds (slivered) 1 tsp.
Almonds (whole) 3
Avocado 1 tbls.
Macadamia nut 1
Olive oil/vinegar dressing 1 tsp.
Olive oil 1/3 tsp.
Peanut oil 1/3 tsp.
Olives 3
Peanut butter, natural 1/2 tsp.
Peanuts 6
Tahini 1/2 tbs.
Cashews 3
Canola oil 1/3 tsp.
Guacamole 1 tbls.
Pistachios 3
Sesame oil 1/3 tsp.
Carbohydrates
(Each carbohydrate selection below contains 9 grams of carbs.)
Cooked Vegetables
Artichoke 4 large
Artichoke Hearts 1 cup
Asparagus (12 spears) 1 cup
Beans, green or wax 1 1/2 cups
Beans, black 1/4 cup
Bok choy 3 cups
Broccoli 3 cups
Brussels sprout 1 1/2 cups
Cabbage 3 cups
Cauliflower pieces 4 cups
Chickpeas 1/4 cup
Collard greens 2 cups
Eggplant 1 1/2 cups
Hummus 1/4 cup
Kale 2 cups
Kidney beans 1/4 cup
Leeks 1 cup
Lentils 1/4 cup
Mushrooms (boiled) 2 cups
Onions, chopped (boiled) 1/2 cup
Okra, sliced 1 cup
Sauerkraut 1 cup
Spaghetti squash 1 cup
Spinach 3 1/2 cups
Swiss chard 2 1/2 cups
Turnip, mashed 1 1/2 cups
Turnip greens 4 cups
Yellow squash 2 cups
Zucchini 2 cups
Raw Vegetables
Alfalfa sprouts 10 cups
Bean sprouts 3 cups
Bamboo shoots 4 cups
Cabbage, shredded 4 cups
Cauliflower pieces 4 cups
Celery, sliced 2 cups
Cucumber, sliced 4 cups
Endive, chopped 10 cups
Escarole, chopped 10 cups
Green or red peppers 2
Green or red peppers, chopped 2 cups
Lettuce, iceberg 2 heads
Lettuce, romaine, chopped 10 cups
Mushrooms, chopped 4 cups
Onion, chopped 1 cup
Radishes, sliced 4 cups
Salsa, tomato sauce (check label) 1/2 cup
Snow peas 1 1/2 cups
Spinach 20 cups
Spinach Salad (3 cups raw spinach, 1/2 raw onion, 1/2 raw cucumber, 1 raw tomato) 1
Tomato 2
Tomato, chopped 1 1/2 cups
Tossed salad (3 cups shredded lettuce, 1/2 raw green pepper, 1/2 raw cucumber, 1 raw tomato) 1
Water chestnuts 1/3 cup
Fruits
Apple 1/2
Applesauce 1/3 cup
Apricots 3
Blackberries 3/4 cup
Blueberries 1/2 cup
Boysenberries 1/2 cup
Cherries 8
Fruit cocktail (light) 1/3 cup
Grapes 1/2 cup
Grapefruit 1/2
Kiwi 1
Lemon 1
Lime 1
Nectarine 1/2
Orange 1/2
Orange, Mandarin, canned in water 1/3 cup
Peach 1
Peaches, canned in water 1/2 cup
Pear 1/2
Plum 1
Raspberries 1 cup
Strawberries 1 cup
Tangerine 1
Grains
Barley (dry) 1/2 tbs.
Oatmeal (slow-cooking) (cooked)** 1/3 cup
Oatmeal (slow-cooking) (DRY)** 1/2 oz.
**Contains GLA