Zone diet recipes

Dr. Barry Sears is the creator of the Zone Diet. It has different concepts than those of other mainstream diets. Another name is the 40-30-30 diet; 40% carbohydrate, 30% fat, and 30% protein; these percentages are in “the zone” for maximum calorie burning. Each meal should consist of foods in these proportions. The diet is based off of hormones, not calories because it aims to improve metabolic function and hormone production. The founder of this diet believes that carbohydrates make people fat because consuming carbs causes the production of insulin, which in turn causes too many of the calories to be stored as fat. Our early ancestors consumed plenty of meat, and this is a major concept of this diet. Sears says that when the grains and other carbohydrates were introduced into the diet, humans started getting larger.

Food Concepts of the Diet
The diet does not prohibit any food groups, but foods high in fat should be avoided. The preferred source of carbohydrates is fruits and vegetables; monounsaturated fats are the preferred type of fat.

Finally, to the good stuff. Here are some recipes to get you started on the Zone diet.

Quick Oatmeal Breakfast

  • 1/3 cup cooked oatmeal
  • 1/3 cup unsweetened Applesauce
  • 14 g protein powder
  • 1 cup 2% milk
  • Toasted slivered almonds

Slowly add milk to protein powder, stirring constantly to avoid lumps. Add cooked oatmeal and applesauce to this mixture; stir thoroughly and enjoy. Garnish with the toasted almonds.

Breakfast Sandwich

  • 1 whole wheat English muffin
  • 1 slice low-fat cheese, any variety
  • 1 slice Canadian bacon
  • 1 tablespoon mustard
  • ¼ cup eggbeater or liquid egg whites
  • Fresh spinach
  • 2 slices fresh tomato
  • 1 teaspoon olive oil

Place Canadian bacon, cheese and mustard on English muffin and place in toaster oven. Cook until cheese is melted. In the meantime, cook the egg product in skillet with the olive oil. To assemble, place egg product on English muffin with mustard, bacon, and cheese. Add spinach and tomato.

Oat Flour Pancakes

  • 1 cup oat flour
  • 2 teaspoons baking soda
  • ½ teaspoon salt
  • 1-2 packets sweetener
  • 28 g protein powder
  • ¾ cup milk
  • 1 teaspoon canola oil
  • 1 teaspoon pure vanilla extract
  • ¼ cup egg substitute
  • 1 cup mixed berries

Mix the first 5 ingredients together. Mix the next 4 ingredients together, then add to the dry mixture. Cook on a griddle. Top each with ½ cup of the berries.

Mama Zand’s Old-Fashioned Waffles

  • 2 cups oat flour
  • 1 tablespoon baking powder
  • ½ teaspoon baking soda
  • 1 teaspoon sweetener
  • 1 teaspoon salt
  • 1 ½ cups non-fat plain Greek yogurt
  • ¾ cup egg substitute
  • 1 tablespoon canola oil
  • 3 egg whites

Using an electric mixer, combine first eight ingredients and mix until combined. Beat egg whites until stiff and fold into batter. Use ½ cup of the batter for each waffle, and cook according to waffle iron instructions.

Cheese Pancakes

  • ¼ cup flour
  • 1 cup 2% cottage cheese
  • 1 cup egg substitute
  • 2 teaspoons canola oil
  • 2 cups mixed berries, divided

Mix the first 4 ingredients and cook on a griddle. Top each serving with  1 cup of mixed berries.

Chicken, Grapefruit, and Raisin Salad

  • 6 ounces grilled chicken, cut into strips
  • 11 cups arugula, coarsely choopped
  • 1 ruby grapefruit, divided into sections
  • 1 cup carrots, grated
  • 2 cups cherry tomatoes, halved
  • 2 tablespoons raisins
  • 2 teaspoons extra-virgin olive oil
  • Lettuce
  • Lemon juice
  • Salt

Soak raisins in cold water to soften. Mix all ingredients in a salad bowl; toss with the olive oil, lemon juice, and salt.

Wicked Good Chicken Salad

  • 1 (12 ounce) can all white-meat chicken in water
  • ½ avocado, diced
  • ½ tomato, diced
  • 2 tablespoon onion, diced
  • 1 clove garlic, minced
  • 1 tablespoon mustard
  • Fresh ground black pepper, to taste
  • Green leaf lettuce (optional)

Drain chicken; rinse under tap water to help remove salt. Add all ingredients into mixing bowl and mix well until all ingredients are blended. Wrap the chicken salad in the lettuce for low carb wraps.

Salami Sandwich

  • 4.5 ounces chicken salami
  • Low carb wrap
  • Lemon
  • Onions, sliced into rings
  • Lettuce
  • Tomato slices
  • Low fat cheese

Warm wrap in microwave or on a hot skillet. Spread chicken salami slices on the wrap with lettuce, onion, and tomato. Squeeze some lemon juice over it.

Shrimp Salad with Fruit

  • Salad
  • 12 ounces small shrimp
  • 1 cup celery
  • 1/3 cup carrots
  • ½ cup onions
  • Peel of 1 lemon
  • ½ cup white wine
  • 2-3 sprigs parsley


  • 2 cups cubed pineapple
  • 3 medium kiwis
  • 1 cup strawberries
  • 2 tablespoons + 2 teaspoons extra-virgin olive oil
  • Spring green mixture
  • Juice of 1 lemon
  • Salt, pepper, to taste

Finely chop the carrot, celery and onion and bring to a boil in 2 1/2 cups of water. Add the wine, then the lemon peel cut into strips and the parsley. When the broth is ready, add the shellfish to the pot and cook for 4 minutes. Cut the fruit into small pieces, add to the Spring Green Mixture, and dres with a vinaigrette made from the lemon juice, salt, pepper, and oil. Distribute the fruit and salad mixture in plates and carefully arrange the shellfish on top.

Sloppy Joes

  • 1 lb ground turkey
  • 1 large onion, chopped
  • 2 stalks celery, diced
  • 1 green pepper, chopped
  • ½ cup ketchup
  • ¼ cup water
  • 1 tablespoon Worcestershire sauce
  • 1 teaspoon salt
  • 2 regular pitas, cut in half

Spray large pan lightly with cooking spray. Brown turkey and onions over medium-high heat until turkey is cooked. Stir in remaining ingredients (except pitas). Cover and cook over low heat until vegetables are tender, about 10-15 minutes. This serves 4 meals.

Black Bean and Corn Salad

  • 1 cup corn
  • 2 cups black beans, rinsed, drained
  • 1 cup red pepper, chopped
  • 1 ½ cups sweet red onion, chopped
  • Handful of fresh cilantro, chopped
  • 1/3 cup lime juice
  • 2 teaspoons chili sauce
  • 2 teaspoons crystallized fructose
  • 1 clove garlic, minced
  • Salt & pepper, to taste

Place first five ingredients in a medium-sized bowl. Mix lime juice, chili sauce, sweetener, and garlic in another bowl; pour over vegetables and toss.

Hamburger Wraps

  • 4.5 ounces ground turkey
  • 4.5 ounces low fat sirloin
  • 1 red bell pepper, chopped/divided
  • 1 onion, chopped/divided
  • Mushrooms, chopped (optional)
  • 2 slices 2% cheese
  • 1 cup spinach, chopped
  • 2 wheat tortillas
  • Low fat ranch dressing

Mix ground turkey and sirloin together. Add ½ of the onion and bell pepper. Divide the mixture and form into 2 patties. Grill the patties until cooked. In a pan add a little olive oil and sauté the remaining bell pepper and onion (and mushrooms). Heat the 2 tortillas on the stove. Add cheese, onion/bell pepper mixture, and the burger. Add ½ cup of spinach to each wrap and a little bit of low fat ranch dressing.

Last updated on Jun 29th, 2010 and filed under Weight Loss. Both comments and pings are currently closed.

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