7 Day Classic Zone Meal Planner

Getting started in the Zone. Look, live and feel your best each day in the Zone!

Simply follow these basic  Zone Rules:

Rule. 1

Always eat a Zone meal or snack within one hour after waking and aim to drink eight 8-ounce glasses of water a day.

Rule. 2

A Zone meal should give you 4-6 hours of hunger control, a Zone snack 2-2.5 hours. You must eat every 4-6 hours after a meal or 2-2.5  hours after a snack, whether you are hungry or not, to stay in the Zone. In fact, the best time to eat is when you aren’t hungry.

Rule. 3

Lack of hunger and clear mental focus are excellent indicators that you are in the Zone. Before every meal and snack always assess your hunger and mental focus.

Rule. 4

Every meal and snack starts with low-fat protein. Next add low-glycemic carbohydrates (eat more leafy green vegetables and fruits and limit pasta, breads, grains and starches) and “good” fats (i.e. Extra Virgin Olive Oil).

Rule. 5

A typical serving size of low-fat protein is about the size and thickness of the palm of your hand. For most females, this is 3 ounces of low-fat protein and for males, this equals 4 ounces of low-fat  protein. 

Rule. 6

A typical snack contains 1 ounce of protein for both men and women. As you first begin, using a kitchen scale is helpful to measure the amount of protein. Soon, you’ll be able to eyeball these amounts at home, in restaurants and when ordering take-out

Rule. 7

When it comes to low glycemic carbohydrates these should come primarily from vegetables and limited amounts of fruit. Simply divide your plate in three equal sections. Add the protein portion and fill the remaining two-thirds of the plate with low-glycemic vegetables and small amounts of fruit. Don’t forget to add a small amount of fat, like olive oil. If you’d like, include a small salad at dinnertime (a great place to add some “good” fat like Extra Virgin Olive Oil).

Rule. 8

Supplement daily with OmegaRx2 and MaquiRx.

How to Prepare a  Zone Meal!

You must eat to stay in the Zone, preferably 3 meals and 1-2 snacks a day. Finally, you can enjoy each day without hunger, fatigue or the frustration of counting calories ever again. It’s that simple!

Follow these three SIMPLE STEPS and enter the Zone!

Divide your plate
into 3 sections

Fill 1/3 with
low-fat protein

A typical portion is the
size and thickness of
the palm of your hand

Fill-up the remainder of your plate with vegetables and fruits

Finally, add a small amount of heart healthy fat (Extra Virgin Olive Oil, Avocado or Slivered Almonds)

In a Hurry? You can replace any meal with any ZoneRx  Bar or ZoneRx Shake for complete Zone Nutrition On-the-Go!

 

Zone Snack Ideas Option. 1

1/4 CUP 0%-FAT GREEK YOGURT

Mix all the ingredients in a small bowl, Enjoy.
Protein: 8g / Carbs: 11g / Fat: 3g

+

5WHOLE ALMONDS

Mix all the ingredients in a small bowl, Enjoy.
Protein: 8g / Carbs: 11g / Fat: 3g

+

1/3 CUPBLUEBERRIES

Mix all the ingredients in a small bowl, Enjoy.
Protein: 8g / Carbs: 11g / Fat: 3g

Zone Snack Ideas Option. 2

1 STICK LOW-FAT COLBY JACK SARGENTO CHEESE

1 Stick Low-Fat Colby Jack Sargento Cheese + 1 Apple.

Protein: 6g / Carbs: 9g / Fat: 3g

+

1 APPLE

1 Stick Low-Fat Colby Jack Sargento Cheese + 1 Apple.

Protein: 6g / Carbs: 9g / Fat: 3g

Zone Snack Ideas Option. 3

ZONE RX BAR

Enjoy half a bar before you work out and the other half immediately after.

Protein: 8g / Carbs: 12g / Fat: 5g

7 Day Classic Zone Meal Planner

DAY 1 - BREAKFAST

Soy Patties and Fruit

400 Calories

INGREDIENTS:
2 soy sausage patties
1 oz. low-fat cheese

Fruit salad:
2/3 cup mandarin oranges and 1/2 cup blueberries   sprinkled with 3 teaspoons slivered almonds

Cooking Instructions:
Broil soy patties according to package directions. Add cheese slices and continue Serve with fruit salad.

DAY 1 - LUNCH

Chef’s Salad

400 Calories

INGREDIENTS:
1 large tossed salad consisting of 1 cup lettuce
1/4 cup chick peas
2 cups mushrooms
1 cup celery
1 teaspoon olive oil and vinegar to taste
3 oz. deli-style turkey breast
1 oz. reduced fat cheese

Dessert: 1 pear

DAY 1 - DINNER

Broiled Fish

400 Calories

INGREDIENTS:
4 1/2 oz. fish fillet of your choice
1 teaspoon olive oil
Lemon or ginger slices
2 tomatoes, split, sprinkled with Parmesan cheese and broiled
1 1/2 cups of green beans

Dessert: 1/2 cup grapes

Cooking Instructions: Brush fish with olive oil. Place lemon slices on top. Broil 10 minutes per inch thickness. Do not turn.

DAY 2 - BREAKFAST

Yogurt and Fruit

400 Calories

INGREDIENTS:
1 cup plain, low-fat yogurt mixed with 1/2 cup cubed pineapple
3 teaspoons slivered almonds
1 oz. Canadian bacon or
3 turkey bacon strips

DAY 2 - LUNCH

Pita Pizza

400 Calories

INGREDIENTS:
1 mini pita pocket, cut in half pizza-style
1 oz. reduced fat mozzarella cheese
2 oz. Canadian bacon, extra lean or
2 oz. lean chicken breast or
3 oz. lean ground beef
Green pepper and onion, chopped, enough to top pizza
1 large tossed salad consisting of 3 cups shredded lettuce,1/2 raw green pepper, 1/2 raw cucumber and 1 raw tomato
1 tablespoon olive oil and vinegar dressing

Cooking Instructions: 
non-stick pan lightly sprayed with vegetable spray, cook bacon for one minute, turning once. In same pan saute vegetables to desired degree of tenderness. Put bacon, then vegetables on pita rounds. Sprinkle each with cheese. Broil until cheese melts.

DAY 2 - DINNER

Vegetarian Stirfry

400 Calories

INGREDIENTS:
1 cup vegetable protein crumbles or
4 oz. firm tofu
1 oz. reduced-fat shredded cheese
1 teaspoon olive oil
1 cup chopped onion
1 1/2 cups sliced mushrooms
1 1/2 cups broccoli florets

Dessert: 2 plums

Cooking Instructions:
If tofu is used, drain and crumble.
Saute tofu or vegetable crumbles in a non-stick pan. Add onions, broccoli and mushrooms. Stirfry on medium heat. Stir in cheese and heat until the cheese is melted.

DAY 3 - BREAKFAST

Scrambled Eggs and Bacon

400 Calories

INGREDIENTS:

4 egg whites or 1/2 cup egg substitute
Sprinkling of lowfat mozzarella cheese
1 teaspoon olive oil or milk
1 oz. lean Canadian bacon or
3 turkey bacon strips
1 cup grapes

Dessert: 2/3 cup cubed honeydew melon

Cooking Instructions: Spray a non-stick pan with vegetable spray. Beat egg whites with olive oil and a little milk if desired. Fold in cheese. Scramble.

DAY 3 - LUNCH

Tuna Salad

400 Calories

INGREDIENTS:

3 oz. albacore tuna packed in water mixed with 1 teaspoon olive oil and  vinegar to taste
Chopped celery
1 side salad

Dessert: 1/2 cantaloupe  stuffed with 1/2 cup boysenberries

DAY 3 - DINNER

Foiled Fish

400 Calories

INGREDIENTS:

4 1/2 oz. fish fillet of your choice (Flounder is suggested)
Sprinkling of Parmesan cheese
Freshly ground pepper, to taste
1 teaspoon olive oil and vinegar to taste
Squirt of lemon juice Chopped onion, to taste
1 side salad 2 cups cooked green beans

Dessert: 1/2 apple

Cooking Instructions: Spray aluminum foil lightly with vegetable spray. Place fish in the foil. Top with onion, pepper, lemon juice and cheese. Fold foil over fish, leaving space around the fish. Carefully seal the foil so that juices don’t leak out. Bake in a 425-degree oven for 18 minutes.

DAY 4 - BREAKFAST

Fruit Salad

400 Calories

INGREDIENTS:

3/4 cup low-fat cottage cheese
1 cup pineapple, cubed
1/3 cup Mandarin oranges
3 Macadamia nuts , crushed

Cooking Instructions:
Mix together and enjoy.

DAY 4 - LUNCH

Vegetarian Burger

400 Calories

INGREDIENTS:

1 soy burger patty
1 oz. reduced-fat cheese
Lettuce and tomato slice
Dill pickle wedge, optional
1 side salad
1 teaspoon reduced-fat mayonnaise
1 teaspoon olive oil and vinegar to taste

Dessert: 1 cup unsweetened applesauce, sprinkled with cinnamon

Cooking Instructions: Spray non-stick pan with vegetable spray. Cook soy burgers five to eight minutes on each side. Note: Check package instructions. Cooking directions vary from product to product.

DAY 4 - DINNER

Baked Barbecued Chicken

400 Calories

INGREDIENTS:

3 oz. chicken breast, no skin Lemon slices
1-2 teaspoons barbecue sauce           Onion slices
1 cup cooked green beans sauteed in garlic
3  teaspoons slivered almonds

Dessert: 1 apple

Cooking Instructions: Preheat oven to 450 degrees. Cover chicken breast with slices of onion and lemon. Bake for 15 minutes. Reduce heat to 350 degrees. Baste with barbecue sauce. Cook for 10 to 15 minutes or until done.

DAY 5 - BREAKFAST

Old-Fashioned Oatmeal

400 Calories

INGREDIENTS:

2/3 cup slow-cooking oatmeal
1/3 cup applesauce
Nutmeg
Cinnamon
1 block protein powder (7 grams of protein)
3 teaspoons almonds, slivered
2 oz. lean Canadian bacon or 6 turkey bacon strips

Cooking Instructions: Mix slivered almonds, applesauce, and protein powder into hot, cooked oatmeal

DAY 5 - LUNCH

Vegetarian Chili

400 Calories

INGREDIENTS:

1 cup vegetable protein crumbles
1 teaspoon olive oil
Onions, chopped, to taste
Garlic, taste
Pepper, to taste                                       Pepper, to taste
Mushrooms, to taste, chopped
Chili powder, to tast
1 oz. reduced-fat cheese
1 cup chopped, stewed tomatoes with liquid
1/4 cup kidney beans, drained and rinsed

Cooking Instructions: Saute the crumbles in the oil with the chopped onion, garlic, pepper and mushrooms. Add tomatoes, kidney beans, chili powder. Simmer until beans are tender. Top with shredded cheese.

DAY 5 - DINNER

Shrimp Scampi

400 Calories

INGREDIENTS:

4 1/2 oz. shelled shrimp
3/4 cup chopped onion
1 chopped green pepper
1 teaspoon olive oil
Garlic to taste
Lemon wedges
1-2 teaspoons lemon juice
1 cup cooked asparagus
1/4-1/2 cup dry white wine (optional)

Dessert: 1/2 apple

Cooking Instructions: In a non-stick pan, saute garlic, onion and green pepper until tender in olive oil. Add shrimp, white wine and lemon juice. Cook for five minutes stirring often until shrimp is pink. Garnish with lemon wedges.

DAY 6 - BREAKFAST

Huevos Rancheros

400 Calories

INGREDIENTS:

1 teaspoon olive oil
1 1/2 cups onion
1 green pepper
1 tomato
Chili powder, optional
4 large egg whites or 1/2 cup egg substitute
1 oz. shredded lowfat Monterey Jack cheese

Dessert: 1 peach

Cooking Instructions: Beat egg whites and olive oil with a little milk if desired. Mix in vegetables, cheese and chili powder to taste. Spray a non-stick pan with vegetable spray. Scramble eggs.

DAY 6 - LUNCH

Grilled Chicken Salad

400 Calories

INGREDIENTS:

3 oz. grilled chicken
Lemon juice
Grated Parmesan cheese
Dash Worcestershire Sauce
1 salad containing 1 cup lettuce
1 cup broccoli,
1/2 cup chopped green pepper
1/2 sliced tomato
1 tablespoon olive oil and vinegar dressing(sprinkled with garlic powder)

Dessert: 1 pear

Cooking Instructions: Prepare salad. Drizzle salad dressing over the salad. Squeeze in the lemon. Season with Worcestershire sauce and ground pepper. Toss until well combined. Place chicken on top.

DAY 6 - DINNER

Broiled Salmon

400 Calories

INGREDIENTS:

4 1/2 oz. salmon fillet                        Rosemary, to taste
Tarragon, to taste
Dill, to taste
1 teaspoon olive oil
Lemon, optional
2 cups cooked zucchini
cheese
2 tomatoes, split, sprinkled with Parmesan

Dessert: 1/2 apple

Cooking Instructions: Rub the fillet with the herbs and then brush with oil. Broil for 10 minutes per inch of thickness, turning and basting once. Garnish with lemon if desired.

DAY 7 - BREAKFAST

Vegetable Omelette

400 Calories

INGREDIENTS:

1 large whole egg plus
4 large egg whites or
1/2 cup egg substitute,
1 teaspoon olive oil
1 cup cooked asparagus tips,
1/2 cup of diced tomato & onions,
1 cup of mushrooms Garnish with Mandarin oranges

Cooking Instructions:
Cook asparagus tips and vegetables separately. Beat eggs, adding 1 tablespoon of milk if desired. Stir in sauteed chopped vegetables. Cook eggs on medium low heat until eggs are almost set. Lift edge of omelette with spatula to let liquid drain to the bottom. Place asparagus tips on top of omelette and fold over. Continue cooking, turning when necessary until done.

DAY 7 - LUNCH

Stuffed Tomato

400 Calories

INGREDIENTS:

2 tomatoes
3 oz. albacore tuna packed in water
1 tablespoon light mayonnaise
Chopped celery and onion to taste

Dessert: 1 apple

Cooking Instructions:
Empty out the tomato. Drain and
mix tuna with mayonnaise, celery
and onion. Stuff into tomato.

DAY 7 - DINNER

Beef Kabobs

400 Calories

INGREDIENTS:
3 oz. lean beef, cut into cubes
Kabob vegetables, such as onions, green peppers, mushrooms and cherry tomatoes 1 spinach salad consisting of 3 cups raw spinach
1/2 onion
1/2 cup raw mushrooms 
1 tomato
1 teaspoon olive oil and vinegar to taste Marinade

Dessert: 1 nectarine

Cooking Instructions: Marinate the meat in your favorite marinade or try combining olive oil, low-sodium soy sauce, red wine vinegar, lemon juice, worcestershire sauce, dry mustard and pepper. Thread meat and vegetables on skewers. Brush with marinade.Broil three inches from source of heat (or cook on the barbecue grill) to your liking. Turn once during cooking time and baste with marinade once or twice.

7 Day Classic Zone Meal Planner

Getting started in the Zone

Look, live and feel your best each day in the Zone!

Simply follow these basic  Zone Rules:

  • Always eat a Zone meal or snack within one hour after waking.
  • A Zone meal should give you 4-6 hours of hunger control, a Zone snack 2-2.5 hours. You must eat every 4-6 hours after a meal or 2-2.5  hours after a snack, whether you are hungry or not, to stay in the Zone. In fact, the best time to eat is when you aren’t hungry.
  • Lack of hunger and clear mental focus are excellent indicators that you are in the Zone. Before every meal and snack always assess your hunger and mental focus.
  • Every meal and snack starts with low-fat protein. Next add low-glycemic carbohydrates (eat more leafy green vegetables and fruits and limit pasta, breads, grains and starches) and “good” fats (i.e. Extra Virgin Olive Oil).
  • A typical serving size of low-fat protein is about the size and thickness of the palm of your hand. For most females, this is 3 ounces of low-fat protein and for males, this equals 4 ounces of low-fat  protein.
  •  A typical snack contains 1 ounce of protein for both men and women. As you first begin, using a kitchen scale is helpful to measure the amount of protein. Soon, you’ll be able to eyeball these amounts at home, in restaurants and when ordering take-out.
  • hen it comes to low glycemic carbohydrates these should come primarily from vegetables and limited amounts of fruit. Simply divide your plate in three equal sections. Add the protein portion and fill the remaining two-thirds of the plate with low-glycemic vegetables and small amounts of fruit. Don’t forget to add a small amount of fat, like olive oil. If you’d like, include a small salad at dinnertime (a great place to add some “good” fat like olive oil).

  • Drink eight 8-ounce glasses of water a day.

  • Supplement daily with OmegaRx2 and MaquiRx.