1 day in the zone: a sample menu plan

Here's an example of what eating in the zone may look like (on a typical day for me). The key is to eat protein, carbs & fat in a 1:1:1 ratio, meaning for every serving of protein, there is an equal (or almost equal) number of servings of carbs & fat. You can play with the portions though to customize your plan to your needs.

I've included a downloadable file for your convenience that includes a FOOD GUIDE, SAMPLE MENU & NUTRITION LOG. Feel free to print and make copies as desired.

BREAKFAST:
Open-Face Egg Scramble
Ingredients:
1/2 cup egg beaters/egg whites (protein)
1 cup chopped fresh spinach (carb)
3 cherry tomatoes, halved (carb)
1 Bagel Thin (carb)
 3 tbsp avocado (fat)
2 tbsp shredded cheese (fat)

Spray skillet with non-stick cooking spray (or you can use coconut oil).
Add spinach and tomatoes to pan. Cook until spinach is wilted.
Add egg beaters and scramble until cooked completely.
Split bagel (toast if desired) and spread 1.5 tbsp avocado on each bagel slice.
Place egg mixture on top of avocado. Sprinkle cheese on top of egg mixture.
Serve & enjoy!

285 calories/8 g fiber
24 g carbs (3 blocks/servings)
23 g protein (3 blocks/servings)
9 g fat (3 blocks/servings)


LUNCH: CHICKEN TACOS
3.5 oz chicken breast, diced/shredded (cooked) [protein]
1/4 tsp coconut oil (fat)
Salt, pepper for taste
Taco seasoning/spice of choice (more or less based on preference)
1 tbsp salsa (Pace Chunky) (carb)
1 tbsp ranch dressing (Bolthouse/Litehouse Yogurt Dressing) [fat]
1/4 cup black beans (no salt added) [carb]
3 tbsp avocado, cubed or sliced (fat)
3 corn tortillas [carb]

Add coconut oil to skillet & cook chicken.
Add beans and spices and simmer until heated through.
Put chicken mixture in bowl and toss with avocado, ranch dressing & salsa.
Top chips with chicken mixture.
Serve & enjoy!
363 calories
8.8 g fiber
26 g protein (3.5 blocks/servings)
32 g carbs (4 blocks/servings)
12 g fat (4 blocks/servings)


DINNER: SPAGHETTI
(I make large portions separately and measure out my own servings.)
1-2 lbs lean ground turkey
2 cups chopped spinach
1/2 tsp coconut oil
Italian seasoning or spices of choice
3/4 cup whole wheat spaghetti (or 2 CUPS spaghetti squash)
1/2 cup spaghetti sauce (Dave's Gourmet or Muir Glen Tomato Basil)--choose one with less than 8 grams of sugar per serving
2 tbsp shredded cheese
1/2 tbsp natural butter

Bring water to boil and cook pasta as directed.
Add coconut oil to heated skillet.
Add ground turkey and spices and cook thoroughly.
Add chopped spinach.
Measure out 3/4 cup pasta into a bowl and toss butter.
Add 1/2 cup spaghetti sauce & 3 oz of ground meat.
Top with 2 tbsp cheese and enjoy!
412 calories (with pasta)
9 g fiber
33 g protein (~5 blocks/servings)
36 g carbs (~4 blocks/servings)
12.6 g fat (~4 blocks/servings)