By: Dave Schreck
“I can’t do the Zone, it’s too difficult, and it takes too much time.” Why, that’s not true at all. With some basic Zone knowledge, you can prepare quick and easy Zone meals.
The benefits of the Zone are derived from a balance of lean proteins, non-starchy vegetables and a little monounsaturated fat at every meal and snack. The balance is achieved by consuming 1 gram of fat with 2 grams of protein and 3 grams of carbohydrate. What! That’s too complicated. Let’s look at it this way. Most females will require about 10g of fat, 20g of protein and 30g of carbohydrate per meal. Men would require about 15g of fat, 30g of protein and 45g of carbohydrate.
Still too difficult? Just ask yourself, where’s my lean protein? (about the size and thickness of your palm); then add in lots (super size your plate with) non-starchy veggies and a small piece of fruit for dessert. See “eating” at zonediet.com.
Starting with protein: Here’s a list of some convenient protein products.
Ground Boca Crumbles, Perdue Short Cuts, low-fat chicken sausage, Gimme Lean Sausage Style, Tyson Grilled Chicken Strips, canned tuna, turkey, salmon, and chicken, soy or turkey hot dogs.
Next select your carbohydrates, frozen or canned.
Canned: fire roasted diced tomatoes, cut Italian beans, black beans, chickpeas, kidney beans, applesauce, roasted red peppers, jarred artichokes.
Frozen: mixed vegetables, grilled Mediterranean veggies, pepper and onion stir fry, mixed peppers, canned vegetable or lentil soups.
Packaged fresh: all salad varieties, broccoli, zucchini, onions, peppers, summer squash, fruits.
Add a small amount of monounsaturated fat – salad dressings made with olive oil or homemade vinaigrettes.
Don’t have time to prepare a quick meal? Look for frozen meals that fall into the 1/2/3 category. Remember females require 10g F/20g P/30C per meal. Chances are you won’t find entrées that are perfect; however, they can be bolstered by adding protein, carbohydrate and fat where needed.
Frozen meals:
Dr. Sears meals from Cedarlane (http://www.cedarlanefoods.com/)
Lean Cuisine; Chicken or Salmon Mediterranean, Chicken with Basil Cream Sauce, Chicken and Vegetables Lean Spa Cuisine Classics (dinner selects)
Healthy Choice Café Steamers Beef Merlot
Smart Ones
Avoid entrees with whole-grain rice, vermicelli, orzo, etc. Nutritional facts should be: Carbs, no more than 40, protein around 30 and 10 grams of fat.
Quick recipe ideas:
Grilled Chicken Cesar salad w/apple for dessert
One can of Progresso Light Savory Vegetable Barley soup or Progresso Light (reduced sodium) Vegetable or Campbell’s Select Harvest Light Italian Style Vegetable soup plus 21g of protein from a low-fat chicken sausage or other lean protein choice.
Here’s a simple recipe to get you started.
Baked Chili Chicken Rellenos with Corn Chips
Adapted from Lynn Sears’ “Zone Meals in Seconds”
2 (4 block) servings
Ingredients: 3 peppers (red, green, yellow), chopped (fresh or frozen)
1 medium onion, chopped (fresh or frozen)
Salt and pepper
1 tablespoon chili powder
1 cup canned black beans (rinsed/drained)
½ cup egg substitute
3 slices Kraft low-fat sharp cheddar in strips
4 ounces Perdue Short Cuts, Roasted Original
2 tablespoons low-fat sour cream
12 olives, sliced
8 multi-grain corn chips
Instructions:
Preheat oven to 350. Spray 8-9-inch baking dish with olive oil. Spray nonstick skillet with olive oil and heat over medium. Add peppers and onions. Sauté until mixture until softened. Season with salt and pepper and chili powder. Mix in beans and olives. Place this mixture evenly in a baking dish. Pour egg substitute over top and bake for 10 minutes or until eggs are firm. Place cheese strips and chicken on top and bake for another 5 minutes or until cheese has melted. Remove from oven, divide into two portions. Garnish with four corn chips and 1 tablespoon sour cream for each portion.