[quote:6e8148697a="jackibar"] I was looking at the label of the one I have and it has 2.5 grams of fat, 17 grams of carbs, and 11 grams of protein. Am I figuring this right - this would come out to 2.5 blocks of fat, 2 blocks of carbs, and 2.5 blocks of protein? So to have a "3-block zone meal" I'd need to add to this. [/quote:6e8148697a]
I think you're confused about blocks. One block of protein is 7 grams, so a 3-block meal would be about 21 grams. Normally, 7 grams of protein contains about 1.5 grams of fat, so we need to add another 1.5 grams for one block (to total 3 grams of fat per block). For some foods such as protein powder, there's no fat or not enough fat, so we need to add the full 3 grams worth. For a 3-block meal, that's 9 grams of fat, total. One block of carbs is 9 grams, or about 27 for a 3-block meal. So for your meal, you have about 2 blocks of carbs, about 1.5 blocks of protein, and a little under 1 block of fat. Assuming that you need a 3-block meal (and some people need more or less fat, protein, or carbs to feel right), you'd need to add one block of carbs (about 9 grams), 1.5 blocks of protein (about 10 grams), and maybe a little fat. You don't have to be exact about the number of grams--just close. I can't eat dairy products, so I'm not familiar with cottage cheese, but maybe you could add a little more of that to increase both protein, fat, and carbs. You'd probably need to add more carbs though from another source.
You also need to pay attention to the glycemic index of carbohydrates. Some people do quite well with a lot of fruit, but some of us need to get most of our carbs from other sources. As for the veggies, there are ways to supplement so that you're not eating 10 cups of broccoli. :roll: You can add tomato sauce or salsa; kidney, garbanzo, or black beans; or hummus. And there are all kinds of creative ways to insert cooked oatmeal into recipes. All perfectly acceptable sources of favorable carbohydrates. I've recently discovered frozen red and green peppers (or you could use fresh), which have a higher carb count per cup than most vegetables. And 1 cup of onions is one block of carbs. I also use frozen onions a lot in cooking. As for flavor, I usually microwave my veggies and mix them into my ground turkey, etc. But you could steam them also, or stir fry in a tiny amount of oil, but the oil would count toward your fat allotment. I usually stir fry in nonstick pans. There's no reason why you couldn't make a sauce, but of course you'd need to count the ingredients. Maybe others have good recipes. You can also flavor with herbs and spices. Good luck! :)