Hi, ive been doing the zone for a while but here i could use some advice. Usually when i prepare food for myself at home i know what to eat and what to cook. Now I'm gonna be stationed in China for about a month more on business, living just in a hotel with no cooking possibilities, and not nearly the same selection of food. All tips on amounts, food (specially carbs) will be gratefully appreciated.

I like to stay on 16 blocks + post workout snack.

4 blocks - breakfast 06:00
2 blocks - snack 09:30
4 blocks - lunch 12:00
2 blocks - snack 15:00
4 blocks - dinner 18:30
2 blocks - post workout

My main concern here is the breakfast and carbs through out the day.

For breakfast the only decent alternative i find in the buffet is omelette, bacon and fruit. Not preferred sources but i do not have anything else. Milk here tastes like fish so its out of the question to drink it, also most of the chinese dishes are packed with sugar and vegetable oils. The breakfast is also the meal i could use some help with portion sizes since i never eat eggs.

At work i will eat mostly take away meat or sashimi from the day before with fruit and almonds. Here the carbs are a small problem, good fresh vegetables are hard and i dont even know where to start looking. So my options here is fruit or crackers (full grain).

Dinner will be same as lunch, there is a very good buffét at the hotel with seafood, steaks, fish, you name it. A little vegetables are served but not nearly enough, like there will be maybe 5 brokkolies in a bowl. There is also good restaurants where i can eat pale/zone foods.

For additional fat blocks i will use only almonds since its easy to take with me at all times.



So, what i need help for is really the carb issue and portion size of breakfast (maybe some new tips). Usually when i eat out i dont mind if there is rice on the plate but since im staying here for such a long time i dont want to make it into a daily thing.

Thank you for reading and hope somebody will be able to help me :)

Best regards
René

Rene,

For starters pack a half dozen or more boxes of Zone bars (14 to a box) to eat for breakfasts and/or snacks. One bar contains 2P,2C & 2F. Zone shakes might be even easier if you have access to milk or some other similar liquid. Ask if you can get more vegetables, and take advantage of those Zone favorable restaurants you mentioned. Enjoy your time in China!

Thank you for your reply. Actually I was planning on bringing some Paleokits or jerky with me here but i didnt have time to order it, Im still in Norway so im really searching for things i can bring. Its difficult since it will most likely be confiscated in customs when i arrive.

What do you think about Finncrisp + whole grain crackers for additional carbs when i cant find decent vegetables? Its easy to get the right amount and its only 4,2g carbs each (of with 0,3 is sugar). Not the worst thing to eat.

Ive been down there i few times before and I always find it hard to get good food there since almost every food group there has a huge scandal around it.

Grains aren't going to be a good substitute for veggie because they won't allow you to maintain lower insulin levels. Try to eat veggies whenever you can manage to find them.