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Zone Food Block Guide
Last Updated Oct 2007
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Food Block Guide
all favorables
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Most women should choose 3 selections of protein, carbohydrates and fats for each meal. Most men should choose 4 selections of protein, carbohydrates and fat for each meal. Then choose 1 of each for mid-afternoon a pre-bedtime snacks.
In this revised Food Block Guide, we have subtracted all dietary fiber from the total carbohydrate content of each carbohydrate block, which will increase the total weight or volume when compared to any other food listing or food database. This provides a more precise definition of the desired carbohydrate content of a meal or snack to keep you in the Zone. Also note that any protein content of listed carbohydrates has been eliminated from the Food Block Guide due to limited bio-availability.
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Protein
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Carbohydrates
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(Each protein selection below contains 7 grams of protein.)
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.................
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(Each carbohydrate selection below contains 9 grams of carb)
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Meat and Poultry
(low in saturated fat)
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Cooked Vegetables
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Beef (range fed or game)
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1 oz.
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Artichoke
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4 large
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Chicken breast, skinless,
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1 oz.
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Artichoke Hearts
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1 cup
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Chicken breast, deli-style,
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1.5 oz.
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Asparagus (12 spears)
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1 cup
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Turkey breast, skinless
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1 oz.
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Beans, green or wax
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1 1/2 cups
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Turkey breast, deli-style.
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1.5 oz.
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Beans, black
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1/4 cup
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Turkey, ground
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1.5 oz.
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Bok choy
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3 cups
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Turkey bacon
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3 strips
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Broccoli
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3 cups
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Lean Canadian bacon
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1 oz.
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Brussel sprouts
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1 1/2 cups
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Ground beef (Less than 10% fat)
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1.5 oz.
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Cabbage
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3 cups
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Cauliflower pieces
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4 cups
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Fish and Seafood
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Chickpeas
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1/4 cup
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Bass (freshwater)
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1 oz.
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Collard greens
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2 cups
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Bass (sea)
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1.5 oz.
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Eggplant
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1 1/2 cups
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Bluefish
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1.5 oz.
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Hummus
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1/4 cup
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Calamari
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1.5 oz.
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Kale
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2 cups
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Catfish
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1.5 oz.
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Kidney beans
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1/4 cup
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Cod
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1.5 oz.
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Leeks
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1 cup
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Clams
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1.5 oz.
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Lentils
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1/4 cup
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Crabmeat
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1.5 oz.
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Mushrooms (boiled)
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2 cups
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Haddock
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1.5 oz.
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Onions, chopped (boiled)
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1/2 cup
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Halibut
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1.5 oz.
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Okra, sliced
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1 cup
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Lobster
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1.5 oz.
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Sauerkraut
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1 cup
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Spaghetti squash
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1 cup
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Mackerel*
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1.5 oz.
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Spinach
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3 1/2 cups
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Salmon*
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1.5 oz.
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Swiss chard
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2 1/2 cups
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Sardine*
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1 oz.
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Turnip, mashed
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1 1/2 cups
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Scallops
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1.5 oz.
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Turnip greens
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4 cups
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Snapper
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1.5 oz.
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Yellow squash
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2 cups
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Swordfish
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1.5 oz.
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Zucchini
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2 cups
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Shrimp
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1.5 oz.
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Raw Vegetables
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Trout
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1.5 oz.
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Alfalfa sprouts
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10 cups
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Tuna (steak)
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1 oz.
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Bean sprouts
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3 cups
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Tuna, canned in water
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1 oz.
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Bamboo shoots
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4 cups
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(*rich in EPA)
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Cabbage. shredded
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4 cups
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Eggs
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Cauliflower pieces
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4 cups
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Egg whites
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2
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Celery, sliced
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2 cups
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Egg substitute
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1/4 c.
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Cucumber, sliced
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4 cups
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Protein-rich Dairy
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Endive, chopped
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10 cups
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Cottage cheese, low-fat
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1/4 cup
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Escarole, chopped
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10 cups
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Lowfat cheese
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1 oz.
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Green or red peppers
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2
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Vegetarian
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Green or red peppers, chopped
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2 cups
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Protein powder
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7 gms
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Soy burgers (check label)
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1/2 patty
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Lettuce, iceberg
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2 heads
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Soy hotdogs
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1 link
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Lettuce, romaine, chopped
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10 cups
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Soy sausage links
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2 links
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Mushrooms, chopped
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4 cups
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Soy sausages
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1 patty
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Onion, chopped
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1 cup
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Tofu, firm or extra firm,
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3 oz.
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Radishes, sliced
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4 cups
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Mixed
Protein/Carbohydrate
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Salsa, tomato sauce (check label)
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1/2 cup
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Milk, lowfat (1%)
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1 cup
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Snow peas
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1 1/2 cups
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Yogurt, plain
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1/2 cup
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Spinach
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20 cups
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Tofu soft (check label)
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3 oz.
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Spinach Salad (3 cups raw spinach, 1/2 raw onion, 1/2 raw cucumber, 1 raw tomato)
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1
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Fat
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Tomato
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2
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(Each fat selection below contains 1.5 grams of fat.)
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Tomato, chopped
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1 1/2 cups
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Tossed salad (3 cups shredded lettuce, 1/2 raw green pepper, 1/2 raw cucumber, 1 raw tomato)
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1
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Almond butter
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1/2 tsp.
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Water chestnuts
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1/3 cup
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Almonds (slivered)
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1 tsp.
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Fruits
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Almonds (whole)
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3
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Apple
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1/2
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Avocado
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1 tbls.
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Applesauce
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1/3 cup
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Macadamia nut
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1
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Apricots
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3
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Olive oil/vinegar dressing
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1 tsp.
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Blackberries
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3/4 cup
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Olive oil
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1/3 tsp.
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Blueberries
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1/2 cup
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Peanut oil
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1/3 tsp.
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Boysenberries
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1/2 cup
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Olives
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3
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Cherries
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8
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Peanut butter, natural
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1/2 tsp.
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Fruit cocktail (light)
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1/3 cup
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Peanuts
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6
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Grapes
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1/2 cup
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Tahini
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1/2 tbs.
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Grapefruit
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1/2
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Cashews
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3
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Kiwi
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1
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Canola oil
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1/3 tsp.
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Lemon
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1
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Guacamole
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1 tbls.
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Lime
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1
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Pistachios
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3
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Nectarine
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1/2
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Sesame oil
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1/3 tsp.
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Orange
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1/2
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Orange, Mandarin, canned in water
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1/3 cup
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Peach
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1
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Peaches, canned in water
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1/2 cup
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Pear
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1/2
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Plum
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1
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Raspberries
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1cup
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Strawberries
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1 cup
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Tangerine
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1
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Grains
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Barley (dry)
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1/2 tbs.
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Oatmeal (slow-cooking) (cooked)**
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1/3 cup
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Oatmeal (slow-cooking) (DRY)**
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1/2 oz.
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**Contains GLA
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