7 Day Classic

Zone Diet Meal Plan

Simply follow these basic Zone rules:

RULE. 1 RULE. 2 RULE. 3

Always eat a A Zone meal should give you Lack of hunger
Zone meal or 4-6 hours of hunger control, and clear mental
snack within a Zone snack 2-2.5 hours. You focus are excellent
one hour of must eat every 4-6 hours after indicators that you
waking and aim a meal or 2-2.5 hours after a are in the Zone.
to drink eight snack, whether you are hungry Before every meal
8-ounce glasses or not, to stay in the Zone. In and snack always
of water a day. fact, the best time to eat is assess your hunger
when you aren’t hungry. 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. A typical snack
contains 1 ounce of protein for both men
and women. When 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. 6 RULE. 7
When it comes to low glycemic Supplement daily with
carbohydrates these should come OmegaRx 2 ® and MaquiRx ®.
primarily from vegetables and
limited amounts of fruit. Simply
divide your plate in three equal
sections. Add the protein portion
to one third 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) too.
 How to Prepare a Zone Meal
You must eat to stay in the Zone, preferably 3 meals and 1-2 snacks
a day. You will finally enjoy each day without hunger, fatigue or the
frustration of counting calories ever again. It’s that simple!

Follow these three SIMPLE STEPS

at every meal to enter the Zone!
Divide your plate Fill 1/3 with Fill-up the remainder of your
into 3 sections low-fat protein plate with vegetables and fruits

2. 3. Vegetables
& Fruits

1. Low-Fat Low-Fat
Protein Protein Fat

A typical portion is the Finally, add a small amount of

size and thickness of heart healthy fat
the palm of your hand (Olive Oil, Avocado or Slivered Almonds)

In a Hurry? You can replace

any meal or snack with a
ZoneRx Shake or ZoneRx Bar
for complete Zone Nutrition
On-the-Go!

For additional information,

please call 1.800.404.8171 or visit www.zonediet.com
day 1
Veggie Sausage Patties and Fruit
Breakfast INGREDIENTS: INSTRUCTIONS:
2 Veggie sausage patties 1. Cook veggie patties according to
NUTRITION FACTS: 2 Small Tangerines package directions.
Calories 340 1/2 cup Blueberries 2. Make a fruit salad with remaining
Fat 11g 3 tsp Slivered almonds ingredients topped with slivered
Carbohydrate 39g almonds.
Fiber 8g
Protein 24g

Chef’s Salad
INGREDIENTS:
2 Cups Lettuce INSTRUCTIONS:
3 Tbsp Garbanzo beans 1. Make a salad with all the ingredients.
Lunch 1 cup Mushrooms
1 cup Celery
NUTRITION FACTS: 1 tsp Extra virgin olive oil
Calories 370 Vinegar - to taste
Fat 12g 1 1/2 oz. Turkey breast - deli-style
Carbohydrate 44g 1 oz. Mozzarella low moisture part-skim cheese - shredded
Fiber 11g 1 Pear
Protein 25g

Broiled Fish
INSTRUCTIONS:
INGREDIENTS: 1. Time all to be cooked at the same
3 1/2 oz Cod time.
1 tsp Olive oil 2. Set oven to broil.
Lemon slices 3. Bring 2 inches of water to a boil in a
2 Tomatoes - cut in half pan large enough to hold the green
Dinner Salt and pepper beans. Steam green beans 5-7
1 Tbsp Parmesan cheese- grated minutes, when cooked top with extra
NUTRITION FACTS: 1 1/2 cups Green beans virgin olive oil, salt and pepper, or
Calories 360 1 tsp Extra virgin olive oil spice to your liking.
Fat 12g 3/4 cup Grapes 4. Sprinkle tomatoes with salt, pepper
Carbohydrate 41g and parmesan cheese and broil 10-
Fiber 8g 15 minutes.
Protein 26g 5. Brush cod with olive oil and lemon
juice. Place lemon slices on top of
fish. Broil until fish just begins to flake
easily with a fork, about 3-4 minutes.
Do not turn.
6. Enjoy grapes for dessert.

Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
day 2
Yogurt and Fruit
Breakfast INGREDIENTS: INSTRUCTIONS:
1 cup Plain low-fat yogurt 1. Mix yogurt, blueberries and slivered
NUTRITION FACTS: 3/4 cup Blueberries almonds in a bowl.
Calories 340 4 tsps Slivered almonds 2. Heat the Canadian bacon to your
Fat 12g 2 oz. Canadian bacon liking. Enjoy!
Carbohydrate 35g
Fiber 4g
Protein 25g

Pita Pizza
INGREDIENTS: PIZZA INSTRUCTIONS:
1 Joseph’s Mini Flax, Oat Bran 1. Make a salad dressing with the last
& Whole Wheat Pita Bread - seven ingredients. Put in a cup and
cut in half so it’s 2 circles blend with a stick blender. Set aside.
1/4 cup Spinach- stems cut off, 2. Make a salad with the lettuce, pepper
chopped if desired and cucumber. Set aside.
Lunch 1 oz
1/4 cup
Canadian bacon - cut into chunks 3. Toast the pita slightly,1-2 minutes.
Onion - chopped small Sauté spinach, Canadian bacon,
NUTRITION FACTS: 1 oz Mozzarella low moisture onion, some of the cherry tomatoes
Calories 340 part-skim cheese-shredded sliced (use the rest in the salad). Top
Fat 12g 18 Cherry tomatoes - divided on pita and add cheese. Broil until
Carbohydrate 29g between pizza & salad cheese melts.
Fiber 11g INGREDIENTS: SALAD
Protein 23g 3 cups Lettuce - shredded
1/2 Red bell pepper - sliced
1/2 Cucumber - sliced
INGREDIENTS: SALAD DRESSING
2 tsps Dijon Mustard
1/2 tsp Extra virgin olive oil
1 Tbsp Red wine vinegar
1 Tbsp Red raspberries - frozen, thawed
1 Tbsp Fresh-squeezed orange juice
1 Tbsp Water
Stevia, salt, and pepper - to taste

Dinner Vegetarian Stir Fry

NUTRITION FACTS: INGREDIENTS: INSTRUCTIONS:
Calories 330 5 oz. Firm tofu 1. Drain and crumble tofu.
Fat 13g 1 tsp Olive oil 2. Heat olive oil, and sauté tofu in a
Carbohydrate 29g 1 cup Onion - chopped pan. Add onions, broccoli, and
Fiber 8g 1 1/2 cups Mushrooms - sliced mushrooms. Stir-fry on medium heat.
Protein 23g 1 1/2 cups Broccoli florets - chopped small When vegetables are almost cooked
1/8 cup Mozzarella low moisture to your liking stir in the tofu crumbles.
part-skim cheese -shredded 3. Stir in cheese and heat until the
1 Plum cheese is melted.
4. Enjoy plum for dessert

Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
day 3
Scrambled Eggs and Bacon
INGREDIENTS: INSTRUCTIONS:
4 Egg whites 1. Spray a pan with vegetable spray and
Breakfast 1/2 oz Mozzarella low moisture heat on medium.
part-skim cheese 2. Beat egg whites with olive oil, fold in
NUTRITION FACTS: 1 1/2 tsp Olive oil cheese. Scramble in hot pan.
Calories 325 1 oz Lean Canadian bacon 3. Cook Canadian bacon to your liking.
Fat 12g 1 1/2 cups Strawberries - sliced 4. Enjoy strawberries and grapes as a
Carbohydrate 33g 1/2 cup Grapes side.
Fiber 5g
Protein 25g

Tuna Salad
INGREDIENTS: INSTRUCTIONS:
3 oz Chunk light tuna in water 1. Make tuna salad by mixing first 3
2 tsps Lemon juice ingredients in a small bowl.
2 Tbsps Chopped celery 2. Make the dressing, whisk extra
2 tsp Extra virgin olive oil virgin olive oil, water, Polaner sugar
Lunch 1 tsp Water
1 tsp Polaner sugar free preserves
free preserves, Dijon mustard & rice
vinegar together in a medium bowl.
NUTRITION FACTS: - flavor of your choice 3. Make a small side salad by placing
Calories 330 2 tsps Dijon mustard lettuce, cucumber & tomatoes in a
Fat 11g 2 tsps Rice vinegar bowl large enough to hold everything.
Carbohydrate 37g 1 cup Lettuce Top with tuna salad & dressing.
Fiber 6g 1/2 cup Sliced cucumber 4. Enjoy the apple sliced in the salad or
Protein 24g 5 Cherry tomatoes on the side.
1 Large Apple

Foiled Fish
INGREDIENTS: INSTRUCTIONS:
1 cup Lettuce - torn 1. Make a salad with the first 3
1/2 cup Cucumber - sliced ingredients, set aside.
Dinner 8 Cherry tomatoes - halved 2. Whisk the next 4 ingredients together
2 tsps Rice vinegar for a dressing, set aside.
NUTRITION FACTS: 2 tsps Dijon mustard 3. Bring a pot of water to a boil, add
Calories 340 1 tsp Polaner sugar free preserves - green beans and cook to desired
Fat 12g flavor of your choice texture.
Carbohydrate 37g 1 tsp Water 4. Spray aluminum foil lightly with
Fiber 10g 2 cups Green beans vegetable spray. Place fish in the
Protein 24g 4 1/2 oz Flounder foil. Top with onion, pepper, lemon
2 Tbsp Onion - chopped juice and cheese. Fold foil over fish,
Black pepper - to taste leaving space around the fish.
1 Tbsp Lemon juice Carefully seal the foil so that juices
1 Tbsp Parmesan cheese don’t leak out. Bake in a 425-degree
1 1/2 tsp Olive oil oven for 5-8 minutes.
1/2 Apple 5. Enjoy an apple for dessert. (Or in your
salad)

Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
day 4
Fruit Salad
Breakfast
INGREDIENTS: INSTRUCTIONS:
NUTRITION FACTS: 3/4 cup Low-fat cottage cheese 1. Stir the extra virgin olive oil into
Calories 330 1 tsp Extra virgin olive oil the cottage cheese.
Fat 11g 1 Tangerine - peeled and sectioned 2. Mix in the fruit, sprinkle in the
Carbohydrate 38g 1 Kiwi - peeled and chopped crushed nuts and enjoy.
Fiber 6g 1/3 cup Blueberries - fresh or frozen, thawed
Protein 23g 2 Macadamia nuts - crushed

Vegetarian Burger
INGREDIENTS: INSTRUCTIONS:
1 cup Green beans 1. Steam green beans for 6
1 Morningstar Farms® Garden minutes.
Lunch
1 oz.
Veggie Burgers - 67g
Low-fat Swiss cheese
2. Cook Garden burger
according to package
NUTRITION FACTS: 4 Lettuce leaves instructions.
Calories 340 2 Tomato slices 3. Assemble your burger using
Fat 13g 1 tsp Dijon mustard the lettuce leaves as a bun,
Carbohydrate 37g 3 Spears Dill pickle with pickles on the side.
Fiber 10g 1 1/2 tsp Extra virgin olive oil 4. Stir the Extra virgin olive oil
Protein 24g 1/2 cup Unsweetened applesauce - into the applesauce.
sprinkled with cinnamon

Baked Barbecued Chicken

INGREDIENTS: INSTRUCTIONS:
3 1/2 oz Boneless, skinless chicken breast 1. Preheat oven to 400°F.
Dinner - dry rub -with salt and pepper 2. Rub chicken with a smidgen olive
2 Onion slices oil, salt and pepper.
NUTRITION FACTS: 2 Lemon slices 3. Top chicken breast with slices of
Calories 330 1 1/2 tsp Olive oil - divided onion and lemon (use toothpick if
Fat 11g 1 1/2 cup Green beans needed).
Carbohydrate 35g 1 Garlic Clove - minced 4. Bake for 10 minutes. Remove
Fiber 7g 1 tsp Slivered almonds from oven when thermometer
Protein 25g 1 Apple reaches internal temperature of
160°F (will continue to cook once
removed).
5. Sauté green beans, garlic and
almonds in remaining olive oil.
6. Enjoy an apple for dessert.

Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
day 5
Old-Fashioned Oatmeal
INGREDIENTS: INSTRUCTIONS:
2 oz Canadian bacon 1. Warm Canadian bacon in a pan or
Breakfast 1/2 cup Steel cut oats the toaster oven.
1 scoop Zone protein powder - (7 grams of protein) 2. Cook oats according to package
NUTRITION FACTS: 1/4 cup Applesauce instructions.
Calories 350 Cinnamon - to taste 3. Stir in protein powder, applesauce,
Fat 11g Nutmeg - to taste cinnamon, nutmeg and slivered
Carbohydrate 39g 4 tsp Almonds- slivered almonds
Fiber 7g
Protein 25g

Vegetarian Chili
INGREDIENTS: INSTRUCTIONS:
3/4 cup Vegetable protein crumbles 1. Sauté the crumbles in the oil with
Lunch 1 tsp
1/3 cup
Olive oil
Onions - chopped
the chopped onion, garlic, pepper
and mushrooms.
NUTRITION FACTS: 1 Garlic Clove 2. Add tomatoes, kidney beans, chili
Calories 350 2 Tbsp Pepper - chopped powder. Simmer until beans are
Fat 12g 1/3 cup Mushrooms - chopped tender.
Carbohydrate 47g 1 (15oz) can Stewed Tomatoes with liquid 3. Top with shredded cheese.
Fiber 15g 1/3 cup Kidney beans - drained and rinsed
Protein 24g 1/2 tsp Chili powder - to taste
1/2 oz Mozzarella low moisture
part-skim cheese - shredded

Shrimp Scampi
Dinner INGREDIENTS: INSTRUCTIONS:
4 oz Spinach - cooked 1. Prepare spinach.
NUTRITION FACTS: 3/4 cup Onion - halved, then sliced 2. Sauté onion, green pepper, and
Calories 400 1 Green pepper - chopped garlic until tender in olive oil.
Fat 12g 1 Garlic Clove 3. Add shrimp, white wine and lemon
Carbohydrate 39g 2 tsps Olive oil juice. Cook for five minutes stirring
Fiber 8g 3 1/2 oz Shrimp often until shrimp is pink. Garnish
Protein 26g 1/3 cup White wine with lemon wedges.
2 tsps Lemon juice
1/2 cup Unsweetened applesauce
Lemon wedges - garnish

Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
day 6 Huevos Rancheros
INGREDIENTS: INSTRUCTIONS:
1 Tomato - chopped 1. Chop tomato, onion and green
1/2 cup Onion - chopped pepper, set aside.
1/2 cup Green pepper - chopped 2. Mix Egg Beaters-whites and
1/2 cup Egg Beaters - whites water, stir in cheese, set aside.
Breakfast 2 Tbsp Water 3. Spray a sauté pan with vegetable
1 oz Sargento reduced-fat shredded spray, add olive oil and heat to
NUTRITION FACTS: Colby & Monterey Jack cheese medium-high.
Calories 330 Cooking spray - Pam, olive oil 4. Sauté the veggies to your liking.
Fat 10g 1 tsp Olive oil 5. Stir in egg mixture and cook until
Carbohydrate 37g Chili powder - to taste done.
Fiber 7g 1 Peach 6. Enjoy a peach.
Protein 25g

Grilled Chicken Salad

INGREDIENTS:
Lunch 3 oz
2 Tbsp
Chicken breast - grilled, skinless boneless
Lemon juice
NUTRITION FACTS: 1 tsp Parmesan cheese - grated INSTRUCTIONS:
Calories 340 1/4 tsp Worcestershire Sauce 1. Grilled chicken breast.
Fat 11g 1/2 tsp Olive oil 2. Whisk the next 6 ingredients
Carbohydrate 43g Garlic powder - to taste together for a dressing, set aside.
Fiber 11g Black pepper - to taste 3. Prepare a salad with the remaining
Protein 24g 1 cup Lettuce - torn into bite sized pieces 5 ingredients.
1 cup Broccoli - chopped small
1 /2 cup Red bell pepper - chopped
1/2 Tomato - sliced
1 Pear - cut small

Broiled Salmon
Dinner
INGREDIENTS: INSTRUCTIONS:
NUTRITION FACTS: 3 oz. Salmon fillet 1. Roast the tomatoes and onion at
Calories 340 Rosemary - to taste 400°F for 30 minutes.
Fat 12g 1 tsp Tarragon - to taste 2. Meanwhile, steam the zuchinni.
Carbohydrate 39g Dill - to taste 3. Rub the salmon fillet with the
Fiber 9g Cooking oil - Pam, olive oil herbs and then spray with Pam,
Protein 26g 2 cups Zucchini - steamed olive oil.
2 Tomatoes - halved, roasted 4. Sear
in hot pan, then lower the
4 tsp Mozzarella low moisture part-skim heat and cover. Cook until the
cheese - sprinkled on tomato halves salmon flakes, about 3 more
near end of cooking minutes. Garnish with lemon if
1 Onion - halved, roasted desired.
3/4 tsp Olive oil - drizzled on onion halves 5. Enjoy half an apple.
Lemon - optional
1/2 Apple

Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
day 7 Vegetable Omelette
INGREDIENTS: INSTRUCTIONS:
1/2 cup Asparagus tips - chopped, steamed 1. Cook asparagus tips.
3/4 cup Tomato - diced, sautéed 2. Saute tomato, onions and
3/4 cup Onions - chopped, sautéed mushrooms in olive, set aside.
1/2 cup Mushrooms - chopped, sautéed 3. Beat egg, egg beaters and
Breakfast 1 tsp Olive oil water together. Add to, sautéed
1 Large Egg veggies.
NUTRITION FACTS: 1/2 cup Egg Beaters-whites - (or 4 egg whites) 4. Cook eggs on medium low heat
Calories 320 2 Tbsps Water until eggs are almost set. Lift edge
Fat 10g 1 Tangerine of omelette with spatula to let
Carbohydrate 35g liquid drain to the bottom.
Fiber 7g 5. Place asparagus tips on top of
Protein 25g omelette, and fold over.
6. Enjoy a tangerine.

Stuffed Tomato
INGREDIENTS:
Lunch 3 oz
2
Chunk light tuna in water
Tomatoes - cut some out from
INSTRUCTIONS:
1. Drain and mix tuna with cut
NUTRITION FACTS: the middle and mix in with tuna. tomato, mayonnaise, celery and
Calories 330 1 Tbsp Light mayonnaise onion.
Fat 12g 3 Tbsps Celery - chopped 2. Top tomatoes and plate any
Carbohydrate 34g 3 Tbsps Onion - chopped remaining.
Fiber 6g 1 Apple 3. Enjoy an apple.
Protein 25g

Beef Kabobs
INGREDIENTS: SALAD DRESSING INSTRUCTIONS:
2 Tbsp Rice vinegar 1. Mix dressing.
1 Tbsp Tomato sauce 2. Make a spinach salad and top
1 tsp Dijon mustard with dressing.
Spices to taste garlic, powder, 3. Brush meat with olive oil and rub
Dinner paprika, oregano, cumin with dry spice of your choice.
4. Thread meat, onion, green pepper,
NUTRITION FACTS: INGREDIENTS: SALAD mushrooms and cherry tomatoes
Calories 330 2 cups Baby spinach on skewers.
Fat 11g 1/4 cup Red onion - chopped 5. Broil three inches from source of
Carbohydrate 39g 1/2 cup Mushrooms - sliced heat (or cook on the barbecue
Fiber 10g 1/2 Tomato grill) to your liking.
Protein 24g 1 tsp Olive oil 6. Enjoy a nectarine
Vinegar to taste

INGREDIENTS: MEAT
1/2 oz Lean beef - cut into cubes
1/2 Onion
1/2 Green pepper
2 oz Mushroom
8 Cherry tomatoes
1 Nectarine

Don’t forget we recommend females have 1 zone snack a day and males 2 snacks
Zone Snack Ideas

We recommend females have 1 zone snack a day and males 2 snacks

ZONE
SNACK
IDEA + +
OPTION 1/4 CUP 0%-FAT 5 WHOLE 1/3 CUP
#1 GREEK YOGURT ALMONDS BLUEBERRIES

NUTRITION FACTS: Mix all the ingredients in a small bowl, Enjoy.

Fat 3g
Carbohydrate 11g
Protein 8g

ZONE
SNACK
IDEA
OPTION
+
#2
1 STICK LOW-FAT COLBY APPLE
NUTRITION FACTS: JACK SARGENTO CHEESE
Fat 3g
Carbohydrate 9g Enjoy.
Protein 6g

ZONE
SNACK
IDEA
OPTION
#3
NUTRITION FACTS:
Fat 5g
Carbohydrate 12g 1/2 ZONE RX BAR
Protein 8g

For more Snack ideas visit zonediet.com/recipes/snacks