The Zone diet is a moderately low-carbohydrate diet that has allowed many people to lose weight. Because it is based on the principle of proper ratios of macronutrients at each meal (roughly 40 percent carbs, 30 percent protein, 30 percent fat), following the Zone diet may seem challenging. However, this sample menu can help. It shows you how to portion foods properly so you can achieve success.
Zone Diet Menu Examples
These menus can serve as guidelines for you to follow the Zone diet.
BreakfastsThese healthy breakfasts can get you started right. |
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Food | Carbs | Fat | Protein | Calories | |
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Day 1 |
In a blender combine: 2 tablespoons almonds 1/2 cup sliced apples 1/2 cup orange sections 1 cup 2 percent milk 14 grams of Zone Protein Powder |
35 grams (41 percent) | 11 grams (29 percent) | 26 grams (30 percent) | 337 |
Day 2 |
2 egg white omelet with 4 spears asparagus cooked in 1 tablespoon olive oil 1 cup sliced strawberries 1/2 cup old fashioned oatmeal with 1 mini box raisins |
50.8 grams (38 percent) |
18 grams (31 percent) |
28 grams (31 percent) |
530 |
Day 3 |
3/4 cups cottage cheese 1 teaspoon flaxseed oil 1/2 cup applesauce (unsweetened) 1/2 cup blueberries 5 teaspoons silvered almonds |
34 grams (41 percent) |
11 grams (30 percent) |
24 grams (29 percent) |
324 |
Day 4 |
1/4 cup egg substitute, scrambled Hash made from: 3 ounces diced Canadian bacon 1 cup grated zucchini 1 cup diced tomato 1 small onion, diced 1 cup mushrooms, diced 1-1/2 teaspoons olive oil 1 teaspoon Worcestershire sauce |
37 grams (43 percent) | 11 grams (29 percent) | 29 grams (28 percent) | 344 |
Day 5 |
3/4 cups fat-free Greek yogurt 1 cup sliced fresh strawberries 3/4 cup fresh blueberries 9 almonds, chopped |
39 grams (41 percent) |
11 grams (30 percent) |
24 grams (29 percent) |
327 |
LunchesZone lunches can help you beat the midday slump. |
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Food | Carbs | Fat | Protein | Calories | |
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Day 1 |
Wrap made from: |
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Day 2 |
Chicken Fingers made from: |
40 grams (45 percent) |
12 grams (27 percent) |
28 grams (28 percent) |
400 |
Day 3 |
3 ounces chicken breast |
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Day 4 |
1/2 apple |
38 grams (47 percent) |
11 grams (30 percent) |
28 grams (23 percent) |
323 |
Day 5 |
4 ounces broiled chicken breast (no skin) |
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DinnerHearty Zone diet dinner recipes help you end the day right. |
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Food | Carbs | Fat | Protein | Calories | |
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Day 1 |
3 ounces skinless chicken breast cooked with: 2 tablespoons olive oil 1/2 onion, chopped 1 clove garlic, minced 14.5 ounce can tomatoes 3/4 cup green beans |
45 grams (46 percent) | 12 grams (27 percent) | 27 grams (27 percent) | 393 |
Day 2 |
1/8 cup raw pearled barley (cooked) topped with a stir fry of: 3.5 ounces lean ground beef 1/2 tomato, chopped 1/4 cups onions, chopped 1/2 cups mushrooms 1 cup green beans 2 tablespoons vegetable stock 1/4 teaspoon soy sauce |
38 grams (41 percent) |
10 grams (27 percent) |
28 grams (32 percent) |
355 |
Day 3 |
6 leaves lettuce wrapped around a burger made from: 1/2 chopped red pepper 1/2 onion, chopped 1 cup mushrooms, chopped 3 ounces ground turkey breast Topped with: 1/2 slice low-fat Swiss cheese 1/2 cup spinach, chopped 1-1/2 tablespoons lowfat ranch dressing 2/3 cups grapes (side dish) |
34 grams (40 percent) |
11 grams (29 percent) |
30 grams (31 percent) |
338 |
Day 4 |
4 ounces halibut, steamed and topped with juice of 1/2 lemon Sauteed vegetables made from: 2 teaspoons olive oil 1/2 sliced onion 2 cups sliced mushrooms 14.5 ounce can diced tomatoes 1 teaspoon dried basil 6 ounces spinach 1 clove garlic, minced |
40 grams (44 percent) | 13 grams (32 percent) | 25 grams (24 percent) | 360 |
Day 5 |
3.5 ounces salmon baked in foil with: 1/2 red pepper, sliced 1/2 onion, sliced 2 cups broccoli 1 teaspoon olive oil 1 medium apple, sliced (side dish) |
40 grams (45 percent) |
12 grams (30 percent) |
26 grams (25 percent) |
353 |
Between Meal Snacks
Have one or two of the following Zone-friendly snacks throughout the day.
- Two hard-boiled eggs with 1/4 cup hummus
- Three macadamia nuts and a cup of skim milk
- One kiwi, three almonds, and 1/4 cup cottage cheese
- 1 ounce tuna, 1/4 inch slice of avocado, and 1/2 cup grapes
- Sliced bell pepper with 2 tablespoons prepared hummus
Eating the Zone Way
The Zone diet can get you started on your way to good health by combining your carbohydrates, fat, and protein appropriately. If you attempt to make your meals and daily ratios roughly 40/30/30, you may experience the same success other Zone dieters have enjoyed.