A
Week in The Zone - Zone Diet Menu
Guide for Men
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Zone Diet Menu Plan
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Zone Diet
Meal -
Zone Breakfast |
Zone Diet
Meal -
Zone Lunch |
Zone Diet
Meal -
Zone Dinner |
| Zone
Diet Menu Day 1
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Fruit
Salad
Zone Diet Food Ingredients
1 cup low-fat cottage
cheese
1 cup fresh or reduced-sugar
canned pineapple
2/3 cup reduced-sugar canned
mandarin oranges, drained
4 macadamia nuts, crushed
Zone Diet Cooking Instruction
Place cottage cheese in a
bowl. Fold in pineapple, oranges and nuts. |
Zone
Chef
Salad
Zone Diet Food Ingredients
1 cup green-leaf lettuce,
washed, dried and torn into large pieces
1/2 cup canned chickpeas,
drained and rinsed
1/2 cup button mushrooms,
washed, dried and coarsely chopped
1/2 cup celery, washed,
dried and coarsely chopped
4 teaspoons olive oil and
vinegar dressing
3 ounces deli-style
turkey breast, cut into strips
1 1/2 ounces deli-style ham,
cut into strips
1 ounce reduced-fat Swiss
cheese
For Dessert
1 medium apple
Zone Diet Cooking Instruction
Toss lettuce with chickpeas, mushrooms and celery. Dress, toss
and add meat and cheese. Serve apple for dessert. |
Ginger
Chicken
Zone Diet Food Ingredients
1 1/3 teaspoon olive oil
4 ounces boneless, skinless chicken breast,
cut lengthwise into thin strips
2 cups broccoli florets, washed
1 1/2 cups snow peas, washed
3/4 cup yellow onion, peeled and chopped
1 teaspoon fresh ginger, grated
For Dessert
1/2 cup seedless grapes
Zone Diet Cooking Instruction
In a wok, heat oil over medium high heat. Add chicken and sauté,
turning frequently, until lightly browned, about 5 minutes. Add
broccoli, snow peas, onion, ginger, and 1/4 cup water. Continue cooking
until the chicken is done and vegetables are tender, about 20
minutes. Serve grapes for dessert. |
| Zone
Diet Menu Day 2
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Yogurt
and fruit
Zone Diet Food Ingredients
1 ounce lean Canadian bacon
1/2 cup fresh blueberries, rinsed and drained
4 teaspoons slivered almonds
1 1/2 cups plain low-fat yogurt
Zone Diet Cooking Instruction
Prepare bacon or soy patties, following package instructions.
Stir fruit and nuts into yogurt, and serve with bacon or links on the
side.
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Zone
Tuna
Salad
Zone Diet Food Ingredients
4 ounces tuna packed in water, drained
1/4 cup celery, washed, dried and coarsely chopped
4 teaspoons olive oil-and-vinegar dressing
1 or 2 lettuce leaves, washed and dried
1/2 cantaloupe, seeds scooped out
3/4 cup blueberries, rinsed and drained
Zone Diet Cooking Instruction
Mix tuna with celery and stir in dressing. Prepare a bed of the
lettuce leaves and top with tuna mixture. Stuff cantaloupe with
berries and serve for dessert. |
Foiled
Flounder with Green Beans
Zone Diet Food Ingredients
Vegetable spray
6 ounces boneless flounder fillet
2 tablespoons yellow onion, peeled and chopped
Sprinkling of Parmesan cheese
1/4 teaspoon freshly ground pepper, or to taste
Squirt lemon juice
3 cups fresh green beans, washed, ends removed and halved
4 teaspoons almonds, slivered
For Dessert
1 cup of fresh or frozen blueberries
Zone Diet Cooking Instruction
Preheat oven to 425 deg. Tear off an 18-by-12-inch piece of foil.
Spray the center lightly with vegetable spray, and place fish in the
center of the foil. Top with onion and sprinkle with cheese, pepper
and lemon juice. Fold foil loosely over fish, leaving ample space
for air. Carefully turn up and seal the ends and the middle so that
juices won't leak out. Bake in the preheated oven for 18
minutes. Meanwhile, steam the green beans until crisp -tender for 10
minutes. Drain, place in serving bowl and fold in almonds.
When fish is done, carefully open foil to prevent steam burns, and remove
to a plate. Serve with green beans. Serve pineapple for dessert. |
| Zone
Diet Menu Day 3
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Fruit
Smoothie
Zone Diet Food Ingredients
27 grams protein powder
1 1/4 cups blueberries
1 1/2 cups strawberries
4 macadamia nuts
6 ice cubes
Zone Diet Cooking Instruction
Place all ingredients in a blender and blend at high speed until
smooth, about 1 minute. Add a little water if smoothie is too
thick. If you prefer, eat the nuts on the side. |
Zone
Cheeseburger
Zone Diet Food Ingredients
4 1/2 ounces lean ground beef
1 ounce reduced-fat American cheese
1 tablespoon light mayonnaise
1/2 hamburger roll
1 thick tomato slice, optional
1 large lettuce leaf, optional
1 dill pickle wedge, optional
3 black olives
For Dessert
1 cup unsweetened applesauce
sprinkling of cinnamon
Zone Diet Cooking Instruction
Preheat broiler. Place burger on foil or rack and broil 5
minutes. Flip and continue cooking another 5 minutes for medium
rare. One minute before expected doneness, top with cheese and
remove when melted. Spread mayonnaise on the roll. Top with
burger, tomato and lettuce. Serve pickle on the side. Sprinkle
applesauce with cinnamon and serve for dessert.
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Vegetarian
Stir-fry
Zone Diet Food Ingredients
1 1/3 teaspoons olive oil
1 cup vegetable protein crumbles
1 1/2 cups yellow onions, peeled and chopped
2 cups broccoli florets, washed
2 cups button mushrooms, washed, dried and thinly sliced
1 ounce reduced-fat Swiss cheese, shredded
For Dessert
1 cup grapes
Zone Diet Cooking Instruction
Heat oil in a nonstick sauté pan over medium-high heat. If
using tofu, remove from wrapping, drain, drain and crumble. Add tofu
or soy crumbles and stir until mixed with the oil. Add onions,
broccoli and mushrooms. Reduce heat to medium and stir-fry, stirring
often, until vegetables are tender, about 15 minutes. Stir in cheese
and heat until melted, about 1 minute. Serve grapes for dessert. |
| Zone
Diet Menu Day 4 |
Scrambled
Eggs and Bacon
Zone Diet Food Ingredients
Vegetable spray
6 egg whites
1 1/3 teaspoons olive oil
1 tablespoon low-fat milk
1 ounce lean Canadian bacon
For Dessert
1 cup grapes
2/3 cup Mandarin oranges
Zone Diet Cooking Instruction
Lightly coat a large nonstick pan with vegetable spray, and heat over
medium flame. Beat egg whites with olive oil and milk, if
desired. Pour into pan and cook, stirring often, until scrambled and
fully set. Prepare bacon, following package instructions. Mix
grapes and oranges and serve for dessert.
|
Zone
Tofu
Dip and Veggie
Zone Diet Food Ingredients
6 ounces firm tofu
1 ounce reduced-fat Swiss cheese, grated
1/2 cup canned chickpeas, drained and rinsed
1 1/3 teaspoons olive oil
2 tablespoons fresh lemon juice
2 tablespoons Lipton dry onion soup mix
1 medium green pepper, washed, cored, seeded and cut in wedges
2 cups broccoli florets
For Dessert
1 kiwi
Zone Diet Cooking Instruction
Drain tofu. Put tofu, cheese, chickpeas, olive oil, lemon juice and
onion soup mix in a blender. Blend until smooth. Place dip in
a bowl in the center of a large plate. Arrange pepper strips and
broccoli around bowl for dipping. Serve kiwi for dessert.
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Spiced
Lamb with Vegetables
Zone Diet Food Ingredients
6 ounces lean ground lamb
1/5 cup brown rice
1 teaspoon cider vinegar
1 1/3 teaspoons olive oil
1/2 cup scallions, finely chopped
3/4 cup red onions, cut in chunks
2 cups mushrooms
1 1/2 cups tomatoes, diced
1/2 cup green beans, diced
1 tablespoon cilantro
2 teaspoons fresh ginger, minced
1/4 teaspoon cumin
1/4 teaspoon coriander
1/8 teaspoon black pepper
1/2 teaspoon celery salt
1/8 teaspoon cinnamon
Zone Diet Cooking Instruction
In a small glass bowl, combine lamb, rice, vinegar and spices.
Cover and refrigerate for 30 minutes. Heat the oil in a medium
nonstick sauté pan. Add meat mixture and vegetables. Cook,
breaking meat up as it cooks, until lamb is cooked through and vegetables
are tender. Spoon onto plate and serve.
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| Zone
Diet Menu Day 5 |
Old-fashioned
Oatmeal
Zone Diet Food Ingredients
1 cup slow-cooking oatmeal
2 ounces lean Canadian bacon
1/3 cup unsweetened applesauce
1 tablespoon almonds, slivered
sprinkling of nutmeg
sprinkling of cinnamon
1/2 cup low-fat cottage cheese
Zone Diet Cooking Instruction
Bring 3 cups water to a brisk boil over high heat. Add oatmeal,
stirring well. When smooth and beginning to thicken, reduce heat to
low and simmer for 30 minutes, stirring occasionally. While oatmeal
is cooking, prepare bacon , following package instructions. Remove oatmeal
from the heat. Stir in applesauce and almonds. Sprinkle with
cinnamon and nutmeg. Serve bacon and cottage cheese on the side.
|
Zone
Chili
(Meat or Vegetarian)
Zone Diet Food Ingredients
1 1/3 teaspoons olive oil
6 ounces lean ground beef
1/4 cup yellow onions, peeled and minced
1 teaspoon chili powder, or to taste
1/2 teaspoon garlic powder, or to taste
1/2 teaspoon freshly ground pepper, or to taste
1 1/2 cups salsa or stewed tomatoes with liquid
1/4 cup kidney beans, drained and rinsed
sprinkling of low-fat Monterey Jack cheese (optional)
Zone Diet Cooking Instruction
In a large nonstick sauté pan, heat oil over medium-high flame.
Add meat and sauté, stirring often, until lightly browned, about 5
minutes. If using protein crumbles, heat until blended with oil, about 2
minutes. Add onions, chili powder, garlic powder, pepper, salsa and
kidney beans. Simmer, stirring occasionally, until onion is wilted
and flavors are blended, about 20 minutes. Place in bowl and top
with cheese, if desired. |
Shrimp
Scampi with Vegetables
Zone Diet Food Ingredients
1 1/3 teaspoons olive oil
1 1/2 cups asparagus spears, washed, woody bases discarded, and
bias-sliced into 1-inch-long pieces
1 1/2 cups yellow onions, peeled and finely chopped
1 medium green pepper, washed, cored, seeded and roughly chopped
2 cloves garlic, peeled and minced, or to taste
6 ounces shrimp, shelled and deveined
1/4 cup dry white wine (optional)
1 -2 teaspoons lemon juice, or to taste
2 lemon wedges, optional
For Dessert
1 medium peach
Zone Diet Cooking Instruction
In a large nonstick pan, heat oil over medium-high heat. Sauté
asparagus, onions, green pepper, and garlic, stirring often, until tender,
about 10 minutes. Add shrimp, white wine and lemon juice.
Lower heat to medium and cook 5 minutes, stirring often, until shrimp are
pink. Place on plate and garnish with lemon wedges. Serve
peach for dessert.
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| Zone
Diet Menu Day 6 |
Spanish
Omelet
Vegetable spray
2 tablespoons yellow onion, peeled and finely chopped
2 tablespoons green pepper, cored, seeded and roughly chopped
6 large egg whites
1 tablespoon low-fat milk
1 teaspoon chili powder, or to taste (optional)
1 1/3 teaspoons olive oil
1/2 canned black beans, drained
1 ounce low-fat Monterey Jack cheese, shredded
1 tablespoon salsa (optional)
For Dessert
1 medium orange
Zone Diet Cooking Instruction
Lightly coat a large nonstick sauté pan with vegetable spray, and
heat over medium flame. Add onion and green pepper and sauté,
stirring often, until tender, about 10 minutes. Remove and set
aside. Meanwhile, beat egg whites with milk, if desired. Stir in
chili powder. Heat olive oil in the large nonstick sauté pan over
medium heat. Pour in the egg whites and cook until almost set,
occasionally lifting edges so that uncooked portion flows
underneath, 2 to 3 minutes. When eggs are set, place onions, green
pepper, black pepper, black beans and cheese on top. Fold with a
spatula and continue cooking until lightly browned, about 1 minute.
Top with salsa. Serve orange for dessert.
|
Zone
Grilled
Chicken Salad
Zone Diet Food Ingredients
2 cups green-leaf or romaine lettuce, washed, dried and torn into
large pieces
1 cup broccoli florets
1/2 green pepper, cored, seeded and cut into thin strips
1/4 cup canned kidney rinsed and drained
1 medium tomato, sliced
4 teaspoons olive oil-and vinegar dressing
1 tablespoon lemon juice
1 teaspoon Worcestershire sauce
1/2 teaspoon freshly ground pepper, or
to taste
4 ounces precooked grilled skinless chicken breast, sliced into bite-sized
chunks
For Dessert
1 medium pear
Zone Diet Cooking Instruction
Toss lettuce with broccoli, green pepper, kidney beans and
tomato. Combine dressing with the lemon juice, Worcestershire sauce
and pepper. Toss with vegetables until well combined, and top with chicken
chunks. Serve pear for dessert.
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Broiled
Salmon
Zone Diet Food Ingredients
6 ounces salmon steak, about 1 inch thick
1 1/3 teaspoons olive oil
1/2 teaspoon dried rosemary, or to taste
1/2 teaspoon dried tarragon, or to taste
1/2 teaspoon dried dill, or to taste
2 cups zucchini, washed, ends removed and sliced into 1/4-inch strips
For Dessert
1 apple
1 plum
Zone Diet Cooking Instruction
Preheat broiler. Brush salmon with olive oil and sprinkle with
herbs. On a roasting pan or aluminum foil, broil for 4 - 5 minutes
per side, depending on thickness, turning once. Meanwhile, steam the zucchini: in
a large pot fitted with a steaming basket, bring 1 inch water to
boil. Add zucchini to the basket and steam until crisp-tender, 4 - 6
minutes. Serve apple and plum for dessert |
| Zone
Diet Menu Day 7
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Vegetable
Omelet
Zone Diet Food Ingredients
1 cup asparagus spears, woody bass discarded, bias-sliced into 1-inch
pieces
1 1/3 teaspoon olive oil
1/4 yellow onions, peeled and finely chopped
1/2 cup button mushrooms, washed, dried and thinly sliced
6 egg whites
1 tablespoon low-fat milk (optional)
vegetable spray
3 strips turkey bacon
1 cup Mandarin oranges
Zone Diet Cooking Instruction
In a large pot fitted with a steaming basket, bring 1 inch water to
boil
Add asparagus to the basket and steam until crisp-tender, 5 minutes and
set aside. Heat oil in a large non stick sauté pan over medium
heat. Add onions and mushrooms and lightly sauté until onion is
wilted, about 10 minutes. Remove from pan and set aside to cool.
Beat egg whites with milk. Stir in cooled onions and
mushrooms. Lightly coat the sauté pan with vegetable spray, and
heat over medium flame. Pour in the egg mixture and cook until almost set,
2 to 3 minutes. When eggs are set, top with asparagus tips and fold with
spatula. Continue cooking until lightly browned, about 1 minute.
Prepare bacon, following package instructions and serve on the side with
oranges.
|
Zone
Stuffed
Tomatoes
Zone Diet Food Ingredients
4 ounces albacore tuna packed in water, drained
4 teaspoons light mayonnaise
1/4 cup celery, washed and minced
2 large tomatoes, washed, tops removed and hulled
1 small bread stick
For Dessert
1 nectarine
Zone Diet Cooking Instruction
In a medium mixing bowl, combine tuna, mayonnaise, celery and onion.
Stuff into tomatoes and serve. Serve bread stick on the side.
Serve nectarine for dessert.
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Chicken
Marinara with Three-Bean Salad
Zone Diet Food Ingredients
1 1/2 cups green beans, washed, ends removed and cut in half
1/4 cup canned chickpeas, drained
1/4 cup canned kidney beans, drained
1 1/3 teaspoons olive oil
2 tablespoons cider vinegar, or to taste
1 teaspoon dried chives
1 teaspoon dried parsley
1/2 teaspoon freshly ground pepper, or to taste
1 1/2 teaspoons dried basil
3 ounces boneless, skinless chicken breast cutlets
2 tablespoons prepared tomato sauce
1/4 teaspoon garlic powder, or to taste
1 ounce low-fat mozzarella
cheese, shredded
For Dessert
1 peach
Zone Diet Cooking Instruction
Preheat oven to 450 deg. In a large pot fitted with a steaming basket,
bring 1 inch water to boil. Add green beans to the basket and steam
until crisp-tender, 10 minutes. Remove from basket, drain and combine with
chickpeas and kidney beans. In a small mixing bowl, combine olive
oil, vinegar, chives, parsley, pepper and 1 teaspoon of basil. Toss
with beans, cover and refrigerate for 30 minutes. Place chicken in a
large piece of foil. Top chicken with tomato sauce and sprinkle with
the remaining 1/2 teaspoon basil, garlic powder and cheese. Fold
foil loosely over chicken, leaving ample space for air. Carefully
turn up and seal the ends and the middle so that juices won't leak out.
Bake in the preheated oven for 20 minutes. Remove from oven and
carefully open foil to prevent steam burns. Serve with bean
salad. Serve peach for dessert. |
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