The Zone Diet is designed to get you in the "Zone" of peak health, body weight, mental performance and physical vitality. It works on the premise that by eating balanced meals, the hormonal and physiological activities in your body will remain balanced, such as insulin and glucagon, according to WholeFoods.com. Developed by Barry Sears, Ph.D., the Zone Diet says each meal that you eat should be made up of 40 percent carbohydrates, 30 percent protein and 30 percent fats. The Zone Diet is a low-calorie diet designed for weight loss, but Dr. Sears also believes that it will help to ward off diseases such as heart disease, stroke and some cancers.
Breakfast
As the saying goes, breakfast is the most important meal of the day. WholeFoods.com reports that Zone Diet breakfast ideas include one and one-third cups of oatmeal with one cup of low-fat cottage cheese on the side or an omelet made with four egg whites and two cups of strawberries on the side for a healthy dose of carbs, fiber and vitamins. Alternatively, Diet.lovetoknow.com reports that you can eat an egg white and asparagus omelet cooked in olive oil with one serving of oatmeal and one serving of fresh strawberries. If you're on the go, combine egg whites, turkey bacon and low-fat cheese, rolled in a tortilla with fresh fruit on the side.
Lunch
For lunch, WholeFoods.com suggests having the Zone variation of a BLT sandwich, made open-faced with one slice of whole-grain bread, one serving of Canadian bacon, topped with lettuce and tomato and a half-cup of low-fat yogurt with canned peaches, packed in their own juice rather than syrup. Diet.lovetoknow.com suggests a whole-grain pita pocket sandwich consisting of ham, low-fat cheese, mustard and vegetables such as lettuce and tomato, with a side salad tossed with olive oil and vinegar dressing. Or, try a broiled chicken breast with a side mixed salad and a pear for dessert.
Dinner
Zone Diet dinner ideas include curried chicken, consisting of chicken sautéed with garlic, onions and peppers; green beans and tomatoes; a side salad and a serving of grapes, according to WholeFoods.com. Or, for a vegetarian option, try stir-frying tofu with onion, peppers, mushrooms, broccoli, snow peas and soy sauce with a serving of cantaloupe. Diet.lovetoknow.com suggests salmon with sautéed squash and zucchini with a side serving of blueberries. Eggplant Parmesan and a side spinach, strawberry and blackberry salad. Or, make an Asian-inspired stir-fry consisting of shrimp, snow peas, bamboo shoots, water chestnuts and bean sprouts with cottage cheese and strawberries for dessert.
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