Here's a link to the Food Block Guide: http://drsears.com/ArticlePreview/t...fault.aspx
A 4 block meal contains 4 blocks each of P, C and F (4 blocks of protein + 4 blocks of carbohydrate + 4 blocks of fat).
Heres a quick analysis of your 4 block breakfast.
3/4 cup cottage cheese = 3 P blocks
1/2 c plain yogurt = 1 P block and 1 C block
1/3 c unsweetened applesauce = 1 C block
1 cup blueberries = 2 C blocks
4 tsp slivered almonds = 4 F blocks
total 4 P, 4C, 4F
A tip, it's not necessary to measure or count blocks to successfully follow the Zone Zone At-A-Glance requires no measuring and it works great. Its the method I used to lose 100 pounds. You can read more about it here...http://www.zonediet.com/tools/zone-classic