Breakfast (4-4-4 blocks)

Protein: ¾ cup egg substitute (3 blocks), l oz. low-fat Swiss cheese (l block)

Carbohydrate: l oz. oatmeal (measured dry) (2 blocks), l grapefruit (2 blocks)

Fat: l l/3 teaspoons olive oil (4 blocks)

Breakfast (4-4-4 blocks)

Protein: 2 oz. Canadian bacon (2 blocks), 2 fried eggs (2 blocks)

Carbohydrate: 2/3 cup boiled potatoes (unfavorable) (2 blocks), l apple (2 blocks)

Fat: l l/3 teaspoons olive oil (4 blocks)

Breakfast (3-3-3 blocks)

Protein: ¾ cup low-fat cottage cheese (3 blocks)

Carbohydrate: l oz. slow-cooking oatmeal (2 blocks), (measured dry or 2/3 cup cooked), l peach (l block)

Fat: l teaspoon coconut oil (3 blocks)

Breakfast (3-3-3 blocks)

Protein: 2 eggs or 4 egg whites (2 blocks), l oz. low-fat cheese (l block)

Carbohydrate: l oz. oat bran, measured dry (2 blocks), ½ apple (l block)

Fat: l teaspoon olive oil (3 blocks)

Breakfast (3-3-3 blocks)

Protein: 3 oz. firm tofu (l block), ½ cup egg substitute (2 blocks)

Carbohydrate: l oz. oatmeal (measured dry or 2/3 cup cooked) (2 blocks), l cup strawberries, sliced (l block)

Fat: l teaspoon canola oil (3 blocks)

Breakfast (2-2-2 blocks)

Protein: ¼ cup low-fat cottage cheese (l block), 3 oz. firm tofu (l block)

Carbohydrate: l oz. oatmeal (measured dry or 2/3 cup cooked) (2 blocks)

Fat: 2/3 teaspoon flax oil (2 blocks)

Breakfast (2-2-2 blocks)

Protein: 2 egg whites (l block), 3 strips turkey bacon (l block)

Carbohydrate: 1/3 cup boiled potatoes (unfavorable) (l block), ½ cup blueberries (l block)

Fat: l teaspoon butter (2 blocks)

Lunch or Dinner (4-4-4 blocks)

Protein: 4 oz. chicken (4 blocks)

Carbohydrate: ½ baked potato (unfavorable) (2 blocks), hearty salad: 3 cups lettuce, ½ raw onion, ½ raw cucumber, l raw tomato (l block), l ½ cups cooked green beans (l block)

Fat: l tablespoon regular sugar-free salad dressing (3 blocks), ½ teaspoon butter (l block)

Lunch or Dinner (4-4-4 blocks)

Protein: 6 oz. broiled haddock (4 blocks)

Carbohydrate: 3 oz. brown rice (unfavorable) (2 blocks), hearty salad (l block), l ½ cups mashed turnip (l block)

Fat: l teaspoon olive oil (3 blocks), ½ teaspoon butter (l block)

Lunch or Dinner (4-4-4 blocks)

Protein: 4 oz. roasted pork (4 blocks)

Carbohydrate: ½ cup butternut squash (unfavorable) (l block), hearty salad (l block), l apple (2 blocks)

Fat: l teaspoon olive oil (3 blocks), 4 medium black olives (l block)

Lunch or Dinner (4-4-4 blocks)

4 oz. corned beef (4 blocks)

Carbohydrate: l ½ cups mashed turnip (l block), 3 cups cabbage (l block), l0 baby carrots (unfavorable) (l block), ½ cup boiled onions (l block)

Fat: 2 teaspoons butter (4 blocks)

Lunch or Dinner (4-4-4 blocks)

Protein: 4 oz. turkey (4 blocks)

Carbohydrate: hearty salad (l block), l ½ cups green beans (l block), 2/3 cups boiled potatoes (unfavorable) (2 blocks)

Fat: l 1/3 teaspoons olive oil (4 blocks)

Lunch or Dinner (3-3-3 blocks)

Protein: 3 oz. chicken, broiled (3 blocks)

Carbohydrate: 3 cups broccoli (l block), hearty salad: 3 cups lettuce, ½ raw onion, ½ raw cucumber, l raw tomato (l block), l peach (l block)

Fat: l teaspoon olive oil (3 blocks)

Lunch or Dinner (3-3-3 blocks)

Protein: 2 oz. lean ground beef, broiled (2 blocks), l oz. low-fat Swiss cheese (l block)

Carbohydrate: ¼ cup kidney beans (l block), spinach salad: 3 cups raw spinach, ½ green pepper, ½ cucumber, l tomato (l block), 8 cherries (l block)

Fat: l tablespoon Newman’s Own Olive Oil and Vinegar Salad Dressing (3 blocks)

Lunch or Dinner (3-3-3 blocks)

Protein: 4½ oz. broiled scallops (3 blocks)

Carbohydrate: ½ cup peas (unfavorable) (l block), l ½ cups Brussels sprouts (l block), l cup raspberries (l block)

Fat: ½ tablespoon butter (3 blocks)

Lunch or Dinner (3-3-3 blocks)

Protein: l ½ oz. deli-style chicken breast (l block), l ½ oz. deli-style turkey (l block), l oz. low-fat cheese (l block)

Carbohydrate: spinach salad: 3 cups raw spinach, l cup mushrooms, l tomato, l/8 cup chopped onions (l block), l apple (2 blocks)

Fat: 2 tablespoons Newman’s Own Light Italian Dressing (3 blocks)

Lunch or Dinner (3-3-3 blocks)

Protein: 2 oz. tuna, canned in water (2 blocks), ¼ cup cottage cheese (l block)

Carbohydrate: Salad: ½ head iceberg lettuce, ½ tomato (½ block), 2 cups cooked cauliflower (½ block), ½ orange (l block), ¼ cup kidney beans (1 block)

Fat: l teaspoon olive oil (3 blocks)

Metabolic Adjustments—Snacks

Snack (2-2-2 blocks)

Protein: 2 oz. roasted chicken (2 blocks)

Carbohydrate: l apple (2 blocks)

Fat: 8 medium black olives (2 blocks)

Snack (2-2-4 blocks)

Protein: ¼ cup nonfat* cottage cheese (l block), ¼ cup nonfat ricotta cheese (l block)

Carbohydrate: l oz. oatmeal (measured dry, then cooked with water) (2 blocks)

*Fat: l l/3 teaspoons coconut oil (fat block is doubled) (4 blocks)

Snack (2-2-2 blocks)

Protein: l cup plain low-fat yogurt (2 blocks)

Carbohydrate: (yogurt also counts as 2 blocks of carbohydrate)

Fat: 2/3 teaspoon flax oil (2 blocks)

Snack (2-2-2 blocks)

Protein: 2 oz. ground beef (2 blocks)

Carbohydrate: l0 baby carrots (unfavorable) (l block), 3 cups raw broccoli (l block)

Fat: 8 medium black olives (2 blocks)

Snack (2-2-2 blocks)

Protein: 3 oz. deli-turkey breast (2 blocks)

Carbohydrate: hearty salad (l block), ¼ cup kidney beans (l block)

Fat: 2/3 teaspoon olive oil (2 blocks)

Snack (1-1-1 block)

Protein: ¼ cup cottage cheese (l block)

Carbohydrate: l peach (l block)

Fat: 1/3 teaspoon flax oil (l block)

Snack (1-1-1 block)

Protein: l oz. chicken (l block)

Carbohydrate: 2 cups raw zucchini and summer squash (l block)

Fat: 4 medium black olives (l block)

Snack (l-l-l block)

Protein: l ½ oz. deli-style turkey breast (l block)

Carbohydrate: l carrot (unfavorable) (l block)

Fat: 4 medium black olives (l block)

Snack (l-l-2 block)

Protein: ¼ cup nonfat* cottage cheese (l block)

Carbohydrate: l cup raspberries (l block)

Fat: 2/3 teaspoon flax oil (2 blocks) *(fat is doubled)

*The Zone was formulated assuming some fat will be consumed in the protein blocks.  If your protein choice is fat free, you could double the fat block(s) for the meal.