See Exactly how to build your very own 'Zone Nutrition' usining these mesurments, guided from Dr Barry Seers

Sample Lunch for Women:

• 3 protein blocks = 3oz. chicken
• 3 carbohydrate blocks = 3 cups asparagus
• 3 fat blocks = 1 tsp. olive oil

Sample Snack:

• 1 protein block = 1oz. canned tuna in water
• 1 carbohydrate block = 2 cups celery
• 1 fat block = 1/3 tsp. olive oil

Use this list as a reference, but realize that these numbers are not set in concrete. There is more information on Food Blocks in the books A Week in the Zone and Zone Meals in Seconds by Dr. Barry Sears.

Protein

Most women should choose 3 blocks and men 4 blocks from the protein list per meal. (Each protein block below contains 7 grams of protein.)

Meat and Poultry

Best Choices (low in saturated fat)

• 1 oz. Beef (range fed or game)
• 1 oz. Chicken breast, skinless
• 1 ½ oz. Chicken breast, deli-style
• 1 ½ oz. Ground beef (Less than 10% fat)
• 1 ½ oz. Lean Canadian Bacon
• 1 oz. Turkey breast, skinless
• 1 ½ oz. Turkey breast, deli-style
• 1 ½ oz. Turkey, ground
• 3 strips Turkey bacon

Fair Choices (moderate in saturated fat)

• 1 oz. Beef (lean cuts)
• 1 oz. Chicken, skinless, darkmeat
• 1 oz. Corned beef, lean
• 1 ½ oz. Duck
• 1 oz. Ham, lean
• 1 ½ oz. Ham, deli-style
• 1 oz. Lamb, lean
• 1 oz. Pork, lean
• 1 oz. Pork Chop
• 1 oz. Turkey, skinless, dark meat
• 1 oz. Veal

Poor Choices (high in saturated fat, Arachidonic Acid, or both)

• 3 ½ slices Bacon, pork
• 1 oz. Beef, fatty cuts*
• 1 ½ oz. Beef, ground (>10% fat)
• 1 link Hot dog, beef or pork
• 1 link Hot dog, chicken or turkey
• 1 oz. Pepperoni
• 1 oz. Salami
• 2 links Sausage, pork
• 2 patties Sausage, pork* Arachidonic Acid

Fish and Seafood

• 1 oz. Bass (freshwater)
• 1 ½ oz. Bass (sea)
• 1 ½ oz. Bluefish
• 1 ½ oz. Calamari
• 1 ½ oz. Catfish
• 1 ½ oz. Cod
• 1 ½ oz. Clams
• 1 ½ oz. Crabmeat
• 1 ½ oz. Haddock
• 1 ½ oz. Halibut
• 1 ½ oz. Lobster
• 1 ½ oz. Salmon*
• 1 oz. Sardines*
• 1 ½ oz. Scallops
• 1 ½ oz. Snapper
• 1 ½ oz. Swordfish
• 1 ½ oz. Shrimp
• 1 ½ oz. Trout
• 1 oz. Tuna (steak)
• 1 oz. Tuna, canned in water*Rich in EPA

Eggs

Best Choices

• 2 Egg whites
• ¼ cup Egg substitute

Fair Choices

• 1 Whole egg**Arachidonic Acid

Protein-Rich Dairy

Best Choices

• 1 oz. Cheese, non fat
• ¼ cup Cottage cheese, low-fat

Fair Choices

• 1 oz. Cheese, low-fat
• 1 oz. Mozzarella cheese, skim
• 2 oz. Ricotta cheese, skim

Poor Choices

• 1 oz. Hard Cheeses- Vegetarian (always check package labels)
• 7 grams, 1/3 oz. Protein powder
• ½ patty Soy burger
• 3 slices Soy Canadian bacon
• 1 link Soy hotdog
• ½ cup Soy hamburger crumbles
• 2 links Soy sausage links
• 1 patty Soy sausage
• 2 oz. Tofu, firm or extra firm

Mixed Protein Sources

(Contain more carbohydrate, so read labels carefully)

• ¼ block Soybeans, boiled
• ¾ patty Soybean hamburger
• 5 oz. Tofu, silken4 oz. Tofu, soft

Mixed Protein/Carbohydrate

(Contain 1 block protein and 1 block carbohydrate)

• 1 cup Milk, low-fat (1%)
• 8 oz. Soy milk
• 10 grams Soy Flour
• ½ cup Yogurt, plain
• 1 ½ oz. Tempeh

Fat

Most women should choose 3 blocks and men should choose 4 blocks from the fat list per meal. (Each fat block below contains 1.5 grams of fat.)

Best Choices (rich in monounsaturated fat)

• ½ tsp. Almond butter
• 1/3 tsp Almond oil
• 1 tsp. Almonds (slivered)
• 3 Almonds (whole)
• 1 tbsp. Avocado
• 2 Cashews
• 1 tbsp Guacamole
• 1 Macadamia nut
• 3 Olives
• 1/3 tsp. Olive oil 1/3 tsp olive oil plus vinegar to taste, Olive oil and vinegar dressing
• 6 Peanuts
• ½ tsp. Peanut butter, natural
• 1/3 tsp. Peanut oil
• 3 Pistachios
• 1/3 tsp. Sesame oil
• ½ tsp. Tahini

Fair Choices (low in saturated fat)

• 1/3 tsp. Canola oil
• 1/3 tsp. Mayonnaise, regular
• 1 tsp. Mayonnaise, light
• ½ tsp. Sesame oil
• 1/3 tsp. Soybean oil
• ½ tsp. Walnuts, shelled and chopped

Poor Choices (low in saturated fat)

• 2 tsp. Bacon bits, imitation
• 1/3 tsp. Butter
• ½ tbsp. Cream (half and half)
• 1 tsp. Cream cheese
• 2 tsp. Cream cheese, light
• 1/3 tsp. Lard
• ½ tbsp. Sour cream
• 1 tbsp. Sour cream, light
• 1/3 tsp. Vegetable shortening

Carbohydrates

Most women should choose 3 blocks and men 4 blocks from the carbohydrate list per meal. (Each carbohydrate block below contains 9 grams of carbohydrate.)

Low Density Carbohydrates (Best Choices)

Cooked Vegetables

• 4 large Artichoke
• 1 cup Artichoke Hearts
• 1 cup Asparagus (12 spears)
• 1 ½ cups Beans, green or wax
• 1/4 cup Beans, black
• 3 cups Bok choy
• 3 cups Broccoli
• 1 ½ cups Brussel sprouts
• 3 cups Cabbage
• 4 cups Cauliflower
• 1/4 cup Chickpeas
• 2 cups Collard greens
• 1 ½ cups Eggplant
• 1/4 cup Hummus
• 2 cups Kale
• 1/4 cup Kidney beans
• 1 cup Leeks
• 1/4 cup Lentils
• 2 cups Mushrooms (boiled)
• ½ cup Onions, chopped (boiled)
• 1 cup Okra, sliced
• 1 cup Sauerkraut
• 2 cups Spaghetti squash
• 3 ½ cups Spinach
• 2 ½ cups Swiss chard
• 1 ½ cups Turnip, mashed
• 4 cups Turnip greens
• 2 cups Yellow squash
• 2 cups Zucchini

Raw Vegetables

• 10 cups Alfalfa sprouts
• 4 cups Bamboo shoots
• 3 cups Bean sprouts
• 4 cups Broccoli
• 4 cups Cabbage. shredded
• 4 cups Cauliflower pieces
• 2 cups Celery, sliced
• ¼ cup Chick peas
• 4 cups Cucumber, sliced
• 10 cups Endive, chopped
• 10 cups Escarole, chopped
• 2 Green or red peppers
• 2 cups Green or red peppers, chopped
• 2 cups Jalapeño peppers
• 2 heads Lettuce, iceberg
• 10 cups Lettuce, romaine, chopped
• 4 cups Mushrooms, chopped
• 1 ½ cup Onions, chopped
• 4 cups Radishes, sliced
• ½ cup Salsa1 ½ cups Snow peas
• 20 cups Spinach1 Spinach Salad (3 cups raw spinach, ½ raw onion, and 1 rawtomato)
• 2 Tomato
• 2 cups Tomato, cherry
• 1 ½ cups Tomato, chopped
• 1 Tossed salad (3 cups shredded lettuce, ½ raw green pepper, and 1 raw tomato)
• 1/3 cup Water chestnuts
• 10 cups Water cress

Fruits

• ½ Apple
• 1/3 cup Applesauce (unsweetened)
• 3 Apricots
• 3/4 cup Blackberries
• ½ cup Blueberries
• ½ cup Boysenberries
• 8 Cherries
• 1/3 cup Fruit cocktail (light)
• ½ cup Grapes
• ½ Grapefruit
• 1 Kiwi
• 1 Lemon
• 1 Lime
• ½ Nectarine
• ½ Orange
• 1/3 cup Orange, Mandarin, canned in water
• 1 Peach
• ½ cup Peaches, canned in water
• ½ Pear
• 1 Plum
• 1 cup Raspberries
• 1 cup Strawberries
• 1 Tangerine

Grains (read labels)

• ½ tbs.Barley (dry)
• 1/3 cup Oatmeal (slow-cooking) (cooked)
• ½ oz. Oatmeal (slow-cooking) (dry)

High Density Carbohydrates (use in moderation)

Cooked Vegetables

• ½ cup Acorn squash
• ¼ cup Beans, baked
• ¼ cup Beans, refried
• ½ cup Beets, sliced
• ½ cup Butternut squash
• 1 Carrot
• 1 cup Carrots, sliced
• 1 cup Carrots, shredded
• ¼ cup Corn
• 5 French fries
• ¼ cup Lima beans
• 1/3 cup Parsnips
• ½ cup Peas
• ¼ cup Pinto beans
• ¼ cup Potato, baked
• 1/3 cup Potato, boiled
• ¼ cup Potato, mashed
• 1/3 cup Sweet potato, baked
• ¼ cup Sweet potato, mashed

Fruits

• 1/3 Banana
• ¼ melon Cantaloupe
• ¾ cup Cantaloupe, cubed
• ¾ cup Cranberries
• 3 tsp Cranberry sauce
• 2 Dates
• 1 Fig
• ½ cup Guava
• 2/3 cup Honeydew melon, cubed
• 3 Kumquat
• 1/3 cup Mango, sliced
• ¾ cup Papaya, cubed
• ½ cup Pineapple, diced
• 2 Prunes, dried
• 1 tbsp Raisins
• ¾ cup Watermelon, cubed

Fruit Juices

• 1/3 cup Apple
• 1/3 cup Apple cider
• ¼ cup Cranberry
• ¼ cup Fruit punch
• ¼ cup Grape
• 1/3 cup Grapefruit
• 1/3 cup Lemonade, unsweetened
• 1/3 cup Lime
• 1/3 cup Orange
• ¼ cup Pineapple 1 cup Tomato
• ¾ cup V-8

Grains, Cereals, and Breads

• ¼ Bagel, small
• ½ Biscuit
• 1 oz. Bread crumbs
• ½ slice Bread, whole grain or white1 Breadstick, hard
• ½ Breadstick, soft
• ½ oz. Buckwheat, dry
• ½ oz. Bulgur wheat, dry
• ½ oz. Cereal, dry
• 1-inch square Cornbread
• 4 tsp. Cornstarch
• 1 oz. Couscous, dry
• 1 ½ squares Cracker, graham
• 4 Cracker, saltine
• 3 Cracker, Triscuit
• ¼ Croissant, plain
• ½ oz. Crouton
• 1/3 Doughnut, plain
• ¼ English muffin
• ½ oz. Granola
• 1/3 cup Grits, cooked
• ½ oz. Melba toast
• ½ oz. Millet, dry
• ½ Muffin, blueberry, mini
• ¼ oz. Noodles, egg, cooked
• 1 Pancake, four-inch
• ¼ cup Pasta, cooked
• ½ pocket Pita bread
• 2 cups Popcorn, popped
• 1/5 cup Rice, brown, cooked
• 1/5 cup Rice, white, cooked
• 1 Rice cake
• ¼ Roll, bulkie
• ½ Roll, small dinner
• ½ Roll, hamburger
• 1 Taco shell
• 1 Tortilla, six-inch corn
• ½ Tortilla, eight-inch flour
• ½ Waffle

Alcohol

• 6 oz. or ½ bottle Beer, light
• 4 oz. or 1/3 bottle Beer, regular
• 1 oz. Distilled spirits
• 4 oz. Wine

Others

• 2 tbsp Barbecue sauce
• 1/3 slice Cake
• ¼ Candy bar
• 2 tbsp Catsup
• 2 tbsp Cocktail sauce
• 1 Cookie, small
• ½ tbsp Honey
• ¼ cup Ice cream, regular
• 1/6 cup Ice cream, premium
• 2 tbsp Jam or jelly
• ½ tsp Molasses, light
• 1 ½ tbsp Plum sauce
• ½ oz. Potato chips
• ½ oz. Pretzels
• 4 tsp Relish, pickle
• 2 tsp Sugar, brown
• 2 tsp Sugar, granulated
• 1 tbsp Sugar, confectionary
• 2 tsp Syrup, maple
• 2 tsp Syrup, pancake
• 1 tbsp Teriyaki sauce
• ½ oz Tortilla chips

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