Not sure if this is what you're looking for, but, on this website, instead of chosing Resources to get on the Forums, choose Eating, then Quick Start Guide then the Zone Food Blocks. Its been my best guide. It doesnt give everything but it gives a lot and everything is broken down my protein, carb or fat and then shows one block equivalents.
I carried my sheet around for a while then got so I knew most of what amts I should have, at least of the things I eat the most. It wont take you long.
Happy eating! HOpe this helps!