Zone
Diet Food
Zone
Diet Food
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The zone diet food ingredients listed here are primary food ingredients to use in making Zone meals.
Zone Diet Food Choice - Carbohydrate
| Top Zone Diet Food Choice | Amount for 1 Zone Block | Very Good Zone Food Choice | Amount for 1 Zone Block | Good Zone Food Choices | Amount for 1 Zone Block |
| Blackberries | 3/4 cup | Apricots | 3 | Apple | 1/2 |
| Blueberries | 1/2 cup | Asparagus | 12 spears | Applesauce | 1/3 cup |
| Broccoli | 3 cups | Black Beans | 1/4 cup | Beans, kidney (boiled) | 1/4 cup |
| Cauliflower | 4 cups | Cabbage (shredded) | 4 cups | Cherries | 8 |
| Kale | 2 cups | Eggplant | 1 1/2 cups | Celery, raw (sliced) | 2 cups |
| Raspberries | 1 cup | Kiwi | 1 | Leeks (boiled) | 1 cup |
| Romaine lettuce (shredded) | 10 cups | Oatmeal (cooked) | 1/3 cup | Grapes | 1/2 cup |
| Spinach (cooked) | 1 cup | Peppers, raw | 2 | Onion (chopped) | 1 cup |
| Strawberries | 1 cup | Grapefruit | 1/2 | Orange | 1/2 |
| Tomato | 2 | Scallion, raw | 3 cups | ||
| Tomato (puree) | 1/2 cup | String beans (boiled) | 1 cup | ||
| Snow Peas (raw) | 1 1/2 cups | Zucchini (boiled) | 2 cups |
Zone Diet Food Choice - Protein
| Top Zone Diet Food Choice | Amount for 1 Zone Block | Very Good Zone Food Choice | Amount for 1 Zone Block | Good Zone Food Choices | Amount for 1 Zone Block |
| Crabmeat | 1 1/2 oz. | Beef | 1 oz. | Beef tenderloin (well-trimmed) | 1 oz. |
| Chicken | 1 1/2 oz. | Chicken breast (fresh) | 1 oz. | Buffalo | 1 oz. |
| Cod | 1 1/2 oz. | Cottage cheese (1% fat) | ¼ cup | Canadian bacon (lean) | 1 oz. |
| Egg substitutes | 1/4 cup | Emu | 1 oz. | Chicken breast (deli) | 1 1/2 oz. |
| Egg whites | 2 eggs | Freshwater bass | 1 1/2 oz. | Low-fat cheese | 1 oz. |
| Haddock | 1 1/2 oz. | Soy Canadian bacon | 3 slices | Pork tenderloin (well-trimmed) | 1 oz. |
| Halibut | 1 1/2 oz. | Tofu (extra firm) | 2 oz. | Ostrich | 1 oz. |
| Lobster | 1 1/2 oz. | Trout | 1 1/2 oz. | Soybean sausage | 1 link |
| Mackerel | 1 1/2 oz. | Soybean hot dog | 1 link | ||
| Salmon | 1 1/2 oz. | Tuna (canned) | 1 oz. | ||
| Sardines | 1 1/2 oz. | Turkey breast (deli) | 1 1/2 oz. | ||
| Scallops | 1 1/2 oz. | Venison | 1 oz. | ||
| Sea bass | 1 1/2 oz. | ||||
| Shrimp | 1 1/2 oz. | ||||
| Snapper | 1 1/2 oz. | ||||
| Soybean hamburger crumbles | 1/2 cup | ||||
| Tuna (steak) | 1 1/2 oz. | ||||
| Turkey breast (fresh) | 1 oz. |
Zone Food Choice - Fat
| Top Zone Diet Food Choice | Amount for 1 Zone Block | Very Good Zone Food Choice | Amount for 1 Zone Block | Good Zone Food Choices | Amount for 1 Zone Block |
| Olive oil | 2/3 tsp | Avocado | 2 tbsp | Cashews | 6 |
| Olives | 5 | Almond butter | 1 tsp | Peanuts | 6 |
| Macadamia nuts | 2 | Almonds | 6 | Canola oil | 2/3 tsp |
| Guacamole | 2 tbsp | ||||
| Pistachios | 6 |
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