So I've decided to start this and post some meals and have people help me out and make sure I'm on the right path. Feel free to add some more 4 block meals to add to the ones I'm building here to use as a guide/help and quick reference.

Dinner (4P / 4C / 8F)

4oz chicken
1/4 black beans
1/4 chick peas
1/4 kidney beans
3 cups Broccoli
24 Almonds

Dinner (4P / 4C / 8F)

4oz lean ground beef (less than 10% fat)
1.5 eggplant
2 cups zucchini
2 cups green/red pepper
2/3 olive oil
18 almonds


Breakfast (4P / 4C / 12F)

1 C Egg White
1/2 c salsa
1 apple
1 kiwi
36 almonds


Breakfast (4P / 4C / 12F)

1 c egg white
1/c salsa
1/3 cup oatmeal
1 apple
36 almonds

I'm new to the zone and still trying to figure it out. Now I'm more confused because I always thought we were supposed to keep the Carbs, Protein, and Fat blocks around the same (although I know their can be some adjustments). Why are your fat blocks so much more than your Carb/Protein blocks? Is their a reason or am I still not understanding this program?

hi Cheryl,

Don't let my craziness confuse you. I'm new to this too so that's why I started this thread for the experts to help people like us out.

My fat blocks are higher because of the level of activity.

Sue K has helped out a ton and read this thread that I posted and her replies to the many questions I had:

http://www.zonediet.com/Community/F...fault.aspx -wfs

Calogero, Yes to all fo them on beign 34 block meals. Only one thing to change. you wouldnt refer to teh two breakfasts as havein 12 fat blocks. Since 4 of those added F blocks replace the that's fat presumed to be "hidden in the meal already, you wouldn't call it a 12F meal, but rather, an 8F meal. A 4P, 4C, 8 meal contains a minimum of 18 grams of fat. a 4P, 4C, 12 F meal contains a minimum of 24 g fat.

So Sue, its an 8F meal but I still eat that many almonds or no?

Breakfast (4P / 4C / 12F)

1 C Egg White
1/2 c salsa
1 apple
1 kiwi
36 almonds


Breakfast (4P / 4C / 12F)

1 c egg white
1/c salsa
1/3 cup oatmeal
1 apple
36 almonds

For the others, do they just always stat 8F for my energy needs, but I add the extra fat blocks when needed but don't change it on paper per say? Does that make sense.

Like breakfast is still going to be 4/4/8 but I'm really eating 12F but I leave it at 4/4/8 on paper.

Yes to all three of your questions.

What I'm saying is not to include the 4 blocks of "missing fat" in the total block count. Those 2 breakfasts wouldn't be called 12 F block meals. They'd be called 8 F block meals. They contain the 18 g of fat, just as the two dinners you listed. All 4 of those meals would be called 4P, 4C, 8F.

Okay perfect. That makes more sense. So I eat the extra fat, I just don't add those extra 4 blocks.

Thanks.

Now back to creating Zone meals.

Snack

2P/2C

14 grams Protein Shake
½ cup Onions, chopped (boiled)
½ cup Grapes

The snacks isn't Zone balanced. It's missing fat. Snacks have to have fat, just as meals. You must eat in Zone balance for both meals and snacks. Assuming that by "protein shake" you mean protein powder mixwe in water, since you've decided you're doubling fat for you balance you must add 4 blocks of fat for the usual fat, plus 2 more for the "missing" fat (protein powder is usually fat free). If you use almonds for the fat, that would be 18 almonds.

See now I'm confused.

I thought Snacks were 2P/2C

Is it because I'm using protein powder that I have to add fat.

I thought my day looked like this.

Breakfast - 4P / 4C / 8F
Snack - 2 P/C
Lunch - 4P / 4C / 8F
Dinner - 4P / 4C / 8F
Late night snack - 2 P/C

What if the snack was say:

2oz chicken
½ cup Onions, chopped (boiled)
½ cup Grapes
12 almonds or nothing because the chicken has some fat

Protein Powder
½ cup Onions, chopped (boiled)
½ cup Grapes
18 almonds

Because protein powder is fat free and the added 2 blocks of fat to make that up with my added 4 blocks of fat.

So now, because I added an extra 4 blocks of fat for energy needs, I have to add them to every meal and/or snack as well, plus watch out for fat free meals and add blocks as needed?

Thanks.

No, snacks are the same balance as meals 1P to 1C to 1F, or in your case 1P to 1C to 2F. Refer back to my previous reply in one of your threads, where I explained it. You must eat P, C and F each time you eat, whether a snack or a meal. This is at the core of the diet, to always eat P, C andF together. (reading a Zone book will make it all crystal clear to you).

12 almonds because you're doubling the fat and the chicken contains fat.

Yes, you're adding 2 more beyond the initial 4, to provide the missing at in the protein powder.

Last qn, it's up to you, but if you decide to double fat, I'd so it at every meal and snack. Regardless, with each meal and snack you must eat at least the minimum amount of fat needed for Zone balance.

Again, your questions will all be answered by reading a Zone book.

I'm reading the book. Just not at that part yet.

Breakfast - 4P / 4C / 8F
Snack - 2P / 2C / 4F
Lunch - 4P / 4C / 8F
Dinner - 4P / 4C / 8F
Late night snack - 2P / 2C / 4F

Correct? I'll make adjustments based on protein source.

Good on the book. Yes correct. Enjoy your Labor Day!

Thank You.

You too.

Off to read more and plan some meals now that I got some what undestanding of it.

Thanks.

Breakfast

(4P / 4C / 8F)
Smoothie with 30g protein
2 cups blueberries
2tsp of nut butter
12 almonds + plus the extra for fat free protein powder = 24 almonds

Snack (2P / 2C / 4F)
2 oz chicken breast
1 Cup grapes or 1 peach
12 almonds

I thought that each meal and each snack had to be completely balance at 4F 4C 4P and I thought that if there was 24 grams of fat it would be a 16F meal being that you would divide the 24g by 1.5 to get the block?

Ryan, here's a passage from "Mastering the Zone". when readgin ti keep in mind that 3 grams fat is needed for each fully balanced block of P, C and F.

"Why is a fat block only 1.5 grams?

Every block of low-fat protein contains approximately 1.5 grams of "hidden" fat. Therefore, by adding one extra fat block (which is defined as 1.5 grams of fat) for each block of low-fat protein, you are actually consuming 3 grams of fat or two fat blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources, such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously, if you are eating higher-fat protein choices, you would not be adding any extra fat blocks to your meal. Remember that every time you add additional fat blocks to a meal, they should be composed primarily of monounsaturated fat."