ZONE Food Blocks

ZONE Food Blocks

Here is a guide on Zone Food Blocks to help you choose the right amount of foods to keep you In the Zone. This list contains portioned amounts of proteins, carbohydrates, and fats that will keep you In the Zone. From this list, most women should choose 3 blocks of protein, 3 blocks of carbohydrate, and 3 blocks of fat for each meal. Each selection in the Food Block list is one block. For example, one ounce of chicken equals one block, a woman should have 3 ounces of chicken. Most men should choose 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat for each meal. Then choose 1 block of each for mid-afternoon and pre-bedtime snacks. See examples below. To find out how many blocks you need per day click here - protein calculator - this will tell you how many protein blocks you need per day, this number is also how many carbohydrate and fat blocks you need. If your calculated protein number is 15 blocks per day, then you will also need 15 carbohydrate and 15 fat blocks per day.

Sample Lunch for Women:

3 protein blocks = 3oz. chicken 3 carbohydrate blocks = 3 cups asparagus 3 fat blocks = 1 tsp. olive oil

Sample Snack:

1 protein block = 1oz. canned tuna in water 1 carbohydrate block = 2 cups celery 1 fat block = 1/3 tsp. olive oil

Use this list as a reference, but realize that these numbers are not set in concrete. There is more information on Food Blocks in the books A Week in the Zone and Zone Meals in Seconds by Dr. Barry Sears.

Most women should choose 3 blocks and men 4 blocks from the carbohydrate list per meal. (Each carbohydrate block below contains
9 grams of carbohydrate.)
Most women should choose

3 blocks and men 4 blocks

from the protein list per meal. (Each protein block below contains 7 grams of protein.)
.................

Low Density Carbohydrates

(Best Choices)

Meat and Poultry

Best Choices (low in saturated fat)

Cooked Vegetables

Chicken breast, skinless Chicken breast, deli-style,

1 ½ oz. 1 ½ oz.
Asparagus (12 spears) Beans, green or wax
1 cup
Ground beef (Less than 10% fat)
1 ½ cups
Lean Canadian Bacon Turkey breast, skinless Turkey breast, deli-style. Turkey, ground
1 ½ oz. 1 oz.
Beans, black Bok choy

1/4 cup

3 cups 3 cups 1 ½ cups
1 ½ oz. 1 ½ oz.
Broccoli Brussel sprouts

4 cups

Fair Choices (moderate in saturated fat)

Cauliflower

1 oz.
Chickpeas

1/4 cup

meat
Collard greens
Corned beef, lean Duck

1/4 cup

2 cups

1/4 cup

1 cup
1 ½ oz. 1 oz.
Hummus

Ham, deli-style Lamb, lean Pork, lean
1 ½ oz. 1 oz.
Kidney beans Leeks

1/4 cup

2 cups ½ cup 1 cup

Onions, chopped (boiled) Okra, sliced Sauerkraut

Turkey, skinless, dark meat 1 oz.

Poor Choices (high in saturated fat, Arachidonic Acid, or both)

2 ½ cups 1 ½ cups 4 cups

Turnip, mashed Turnip greens Yellow squash Zucchini
Beef, ground (>10% fat) Hot dog, beef or pork
1 ½ oz. 1 link

Pepperoni Salami
1 oz. 1 oz.
2 cups

Raw Vegetables

Sausage, pork *Arachidonic Acid

4 cups 3 cups 4 cups 4 cups 4 cups 2 cups ¼ cup 4 cups 10 cups 10 cups 2

Bean sprouts Broccoli

Fish and Seafood

Cabbage. shredded Cauliflower pieces Celery, sliced
Bass (freshwater) Bass (sea) Bluefish
1 oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz.
Chick peas
Calamari Catfish
Cucumber, sliced Endive, chopped Escarole, chopped Green or red peppers Green or red peppers, chopped Jalapeño peppers Lettuce, iceberg Lettuce, romaine, chopped Mushrooms, chopped Onions, chopped Radishes, sliced Salsa
Cod

1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 ½ oz. 1 oz.
2 cups 2 cups 2 heads 10 cups 4 cups 1 ½ cup 4 cups ½ cup
Crabmeat Haddock Halibut Lobster Salmon* Sardines*

Snapper Swordfish Shrimp
1 ½ oz. 1 ½ oz. 1 ½ oz.
Snow peas Spinach
1 ½ cups 20 cups

spinach, ½ raw onion, and 1 raw tomato)

Tuna (steak) Tuna, canned in water *Rich in EPA
Tomato, cherry Tomato, chopped
2 cups 1 ½ cups 1
1 oz.
Tossed salad (3 cups shredded lettuce, ½ raw green pepper, and 1 raw tomato)

Eggs

Best Choices

Water chestnuts Water cress

1/3 cup

10 cups

Fruits

Fair Choices

Applesauce (unsweetened) Apricots

1/3 cup

Protein-Rich Dairy

Best Choices

Boysenberries Cherries Fruit cocktail (light) Grapes
½ cup

1/3 cup

Fair Choices

½ cup

1 oz. 2 oz.
Grapefruit Kiwi
½

Poor Choices

Orange
½½

Vegetarian (always check package labels)

½ patty 3 slices 1 link
Orange, Mandarin, canned in water 1/3 cup

Soy Canadian bacon Soy hotdog
Peaches, canned in water Pear
½ cup ½
Soy hamburger crumbles Soy sausage links Soy sausage

2 links 1 patty
Raspberries Strawberries Tangerine
1 cup 1 cup

Mixed Protein Sources

(Contain more carbohydrate, so read labels carefully)
Grains (read labels)

¾ patty

Tofu, silken Tofu, soft
5 oz. 4 oz.
Oatmeal (slow-cooking) (dry)**
**Contains GLA
½ oz.

Mixed Protein /
Carbohydrate (Contain 1

block protein and 1 block carbohydrate)

High Density Carbohydrates

(use in moderation)

Cooked Vegetables

Acorn squash Beans, baked Beans, refried Beets, sliced
Milk, low-fat (1%) Soy milk

¼ cup ¼ cup ½ cup ½ cup 1
8 oz.

½ cup 1 ½ oz.
Yogurt, plain

Carrot

Fat

Most women should choose 3 blocks and men should choose 4 blocks from the fat

block below contains 1.5 grams of fat.)

Best Choices (rich in monounsaturated fat)

French fries
Almond butter Almond oil
½ tsp. 1/3 tsp.
1 tsp. 3
Lima beans Parsnips Peas
¼ cup

1/3 cup

½ cup ¼ cup
Almonds (slivered) Almonds (whole)
Pinto beans

1/3 cup

¼ cup

1/3 cup

¼ cup
Cashews Guacamole Macadamia nut Olives

Sweet potato, baked Sweet potato, mashed
13

Fruits

Olive oil and vinegar dressing
1/3 tsp olive oil plus vinegar to taste
Banana

Cantaloupe, cubed Cranberries Cranberry sauce Dates
¼ melon ¾ cup ¾ cup 3 tsp 2
Peanut butter, natural Peanut oil
½ tsp. 1/3 tsp.

Almond butter Sesame oil Tahini

Fair Choices (low in saturated fat)

½ tsp. 1/3 tsp. ½ tsp.

2/3 cup

Honeydew melon, cubed

Mayonnaise, regular Mayonnaise, light Sesame oil
1/3 tsp. 1 tsp.
Mango, sliced Papaya, cubed Pineapple, diced Prunes, dried Raisins

1/3 cup

¾ cup ½ cup 2
½ tsp. 1/3 tsp. ½ tsp.
Soybean oil Walnuts, shelled and chopped
1 tbsp

Poor Choices (high in saturated fat)

Bacon bits, imitation Butter
2 tsp.

Fruit Juices

1/3 tsp. ½ tbsp. 1 tsp.
Cream (half and half) Cream cheese Cream cheese, light Lard
Apple

1/3 cup 1/3 cup

¼ cup ¼ cup ¼ cup

1/3 cup 1/3 cup 1/3 cup 1/3 cup

¼ cup 1 cup
Apple cider Cranberry Fruit punch Grape
2 tsp. 1/3 tsp. ½ tbsp. 1 tbsp. 1/3 tsp.
Sour cream Sour cream, light Vegetable shortening
Grapefruit Lemonade, unsweetened Lime Orange Pineapple Tomato

Grains, Cereals, and Breads

Bread crumbs Bread, whole grain or white Breadstick, hard Breadstick, soft Buckwheat, dry Bulgur wheat, dry Cereal, dry
1 oz. ½ slice 1½½ oz. ½ oz. ½ oz.

Couscous, dry Cracker, graham Cracker, saltine Cracker, Triscuit Croissant, plain Crouton
1 oz. 1 ½ squares 43¼½ oz.

Doughnut, plain English muffin Granola
¼½ oz.

1/3 cup

Grits, cooked

Muffin, blueberry, mini Noodles, egg, cooked Pancake, four-inch Pasta, cooked Pita bread
½¼ oz. 1¼ cup ½ pocket
Popcorn, popped Rice, brown, cooked Rice, white, cooked Rice cake
2 cups

1/5 cup 1/5 cup

½½1
Roll, small dinner Roll, hamburger Taco shell Tortilla, six-inch corn Tortilla, eight-inch flour Waffle
1½½

Alcohol

bottle

bottle
Distilled spirits Wine
1 oz. 4 oz.

Others

Barbecue sauce Cake
2 tbsp 1/3 slice

2 tbsp 1
Cocktail sauce Cookie, small

¼ cup

1/6 cup

2 tbsp ½ tsp 1 ½ tbsp ½ oz. ½ oz. 4 tsp
Ice cream, regular Ice cream, premium Jam or jelly Molasses, light Plum sauce Potato chips Pretzels Relish, pickle Sugar, brown Sugar, granulated
2 tsp 2 tsp
Sugar, confectionary Syrup, maple
1 tbsp 2 tsp
Syrup, pancake Teriyaki sauce Tortilla chips
2 tsp 1 tbsp ½ oz.

ZONE Food Blocks

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