The Zone Diet breaks its meals down into blocks to allow for an easy way to match the “40:30:30” carbohydrate, protein, fat ratio. The recommendation for a meal includes 3 blocks of each macronutrient (carbohydrate, protein, fat) for women and 4 blocks for men. Each snack contains one block of each. Here is a list of good choices for each macronutrient.

*This is not a complete list but rather numerous amount of examples of each macronutrient and the foods proportion in terms of one block.

1 oz. Chicken breast

1 oz. Turkey breast

1.5 oz Turkey

1.5 oz Turkey, ground

1 oz. Beef

2 egg whites

1 whole egg

1 oz. Tuna

1.5 oz. Swordfish

1.5 oz. Salmon

1.5 oz. Lobster

1.5 oz. Scallops

1.5 oz. Cod

1.5 oz. Shrimp

1.5 oz. Trout

1.5 oz. Crab

1 cup 1% Milk

½ cup plain yogurt

1 tbsp. Avocado

1/3 tsp. Almond Oil

2 Cashews

6 Peanuts

3 Olives

1/3 tsp. Olive oil

½ tsp. Peanut butter

3 Pistachios

1 tsp. Mayonnaise (light)

1/3 tsp. Mayonnaise (reg.)

1 tsp. Cream cheese

1/3 tsp. Butter

3.5 cups Broccoli

4 cups Cauliflower

3 cups Cabbage

2 cups Zucchini

10 cups Lettuce (Romaine)

20 cups Spinach

2 cups Tomato cherry

4 cups Cucumber

10 cups Water crest

½ Apple

3 Apricots

½ cup Blueberries

½ cup Boysenberries

1 Plum

1 cup Strawberries

1 Lemon

1 Kiwi

½ Grapefruit

8 Cherries

1/3 Banana

2 Dates

1 tbsp Raisins

¼ Bagel

½ Muffin

½ oz Cereal

1 Pancake (4 in.)

2 cups Popcorn

½ Waffle

½ Slice bread

¼ cup Pasta