Zone Diet Meal Plan
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Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly 2000 calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.
Day 1
Breakfast: 195 Cal
- Add to salads, granola, smoothies, or toast.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Slice cantaloupe according to preference and enjoy.
Main: 627 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 311 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Wash, slice or chop and enjoy.
Snack: 430 Cal
- Combine all ingredients in blender and blend until smooth.
- Remove the peel and pit the slice and enjoy
Snack: 411 Cal
- Remove stems, wash and enjoy.
- Slice or chop cheese into cubes. Place on top of cracker and enjoy.
Day 2
Breakfast: 369 Cal
- Pour milk into glass and enjoy.
Main: 372 Cal
- Let salmon rest on the counter until they reach room temperature.
- Heat oven to 450°F. Line a baking sheet with aluminum foil.
- Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
- Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
- Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
- Add an optional squeeze of lemon and enjoy.
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
Main: 535 Cal
- Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
- Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
- Halve the pitta bread into 2 pockets and toast until opened. Coat the inside of each with hummus. Stuff with salad, drizzle with olive oil and tuck in.
- Add asparagus to a large pot of boiling salted water.
- Cook for one to four minutes or until asparagus is bright green.
Snack: 294 Cal
- Add to salads, granola, smoothies, or toast.
- Wash and dry whole melon
- Cut both ends off, stand melon on one of cut ends, and cut in half.
- Cut both halves in half again, so there are four pieces.
- Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Snack: 391 Cal
- Add cereal and milk to a bowl
- Slice cantaloupe according to preference and enjoy.
- Remove stems, wash and enjoy.
Day 3
Breakfast: 576 Cal
- Add cereal and milk to a bowl
- Add to salads, granola, smoothies, or toast.
- Place sliced bread into toaster and enjoy.
Main: 343 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
- Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.
- Wash, slice or chop and enjoy.
Main: 589 Cal
- Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
- Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
- Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
- Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
- Remove from oven and let stand for 10 minutes.
- Mix ingredients in bowl and serve.
- Add carrots into large pot of boiling salted water.
- Cook carrots for ten minutes or until tender.
Day 4
Breakfast: 549 Cal
- Oats should be prepared using 1 part oats, 2 parts water by volume
- Place a non-stick frying pan on stovetop and set to medium heat.
- Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Main: 635 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
- Cut off stems and remove any yellowing leaves on the outside.
- Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Main: 418 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
Snack: 198 Cal
- Add to salads, granola, smoothies, or toast.
- Wash berries with warm water before eating
- Remove stems, wash and enjoy.
Snack: 232 Cal
- Pour milk into glass and enjoy.
Ingredients
-
Banana (1 medium (7" to 7-7/8" long))
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
Day 5
Breakfast: 523 Cal
- Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Main: 563 Cal
- Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
- Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.
Main: 418 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
Snack: 369 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Day 6
Breakfast: 247 Cal
- Bring a saucepan of water to a boil over medium-high heat. Using a spoon, gently lower the egg into the water. Cook for exactly 6½ minutes, adjusting the heat as necessary to maintain a gentle boil.
- Add two inches of water to a steamer and boil. Add asparagus to the basket and lower into boiling water. Remove asparagus when tips are just tender.
- Cut the soft-boiled egg in half and serve with the steamed asparagus for dipping.
Main: 568 Cal
- Preheat oven to 400 degrees fahrenheit
- Season porkchop to personal preference
- Place in dish and cook for twenty minutes
- In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
- Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
- Let sit for 5 minutes before serving.
Main: 713 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
- Optional: add garlic and olive oil for taste.
- Add peas and a small amount of water into a medium saucepan.
- Simmer until most of the water has evaporated.
- Strain and serve!
Snack: 359 Cal
- Slice cantaloupe according to preference and enjoy.
Day 7
Breakfast: 247 Cal
- Add to salads, granola, smoothies, or toast.
- Slice kiwi in half, and scoop out the inside of the kiwi.
- Alternatively, peel skin of the kiwi off and enjoy.
- Slice cantaloupe according to preference and enjoy.
Main: 357 Cal
- Preheat oven to 425 degrees fahrenheit
- Place tilapia in baking dish and season to personal preference.
- Cook for ten to fifteen minutes until tilapia is flaky
- Heat oven to 450°F. Line a large baking sheet with foil.
- Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
- Bake for 25 minutes.
- Remove from oven, and brush with butter.
- Bake for an additional 20 minutes. Or until the potato is soft.
Main: 877 Cal
- In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
- Drizzle vinaigrette and toss the salad.
- Slice or chop grilled chicken breasts, and add it on top of the salad
- Lay two slices of bread on tabletop. Spread approximately 1/2 a tbsp of mayonnaise on each slice.
- Place chicken breast on one slice and place the other slice on top, cut in half and enjoy.
Snack: 369 Cal
- Combine all ingredients in blender and blend until smooth.
- Pour milk into glass and enjoy.
Grocery List
Dairy and Egg Products
Spices and Herbs
Fats and Oils
Sausages and Luncheon Meats
Fruits and Fruit Juices
-
Banana (1.52 cup, mashed)
-
Grapes (45 grape)
-
Kiwi (1.15 cup, sliced)
-
Pineapple (0.91 cup, chunks)
-
Raisins (0.78 cup, packed)
-
Strawberries (0.95 cup, halves)
-
Strawberries (2.04 cup, thawed)
-
Clementines (10 fruit)
-
Honeydew Melon (1.03 cup, diced (approx 20 pieces per cup))
-
Blueberries (2.32 cup)
-
Mango (0.76 cup pieces)
-
Berries (3.79 cup, halves)
-
Avocados (3.5 cup, cubes)
-
Blackberries (0.69 cup)
-
Cantaloupe (4.45 cup, balls)
Vegetables and Vegetable Products
Nut and Seed Products
Beef Products
Legumes and Legume Products
Baked Products
Pork Products
-
Pork Chop (12.56 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))
Poultry Products
Finfish and Shellfish Products
Cereal Grains and Pasta
Breakfast Cereals
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