Author: Kathryn Riley

Bed and Breakfast Waffles – The Zone Diet Recipes

Ingredients:

  • 1/4 cup cottage cheese, (1 protein block)
  • 1/4 cup egg substitute, (or 2 egg whites), (1 Protein block)
  • 1/2 cup water
  • 1 teaspoon olive oil, (3 fat blocks)
  • 1/2 teaspoon vanilla extract
  • 2/3 cup oatmeal, (2 Carbohydrate blocks)
  • 1/2 teaspoon baking powder
  • 2 packets “Equal” sweetener

Toppings:

  • 1/3 Cup unsweetened applesauce (1 carb blk) OR 1 Cup Strawberries, slightly mashed (1 carb blk) OR 1 Cup Raspberries (1 Carb Blk)
  • I add 3 slices of turkey bacon to round out the protein to complete this 3 block breakfast.
  • In a food processor blend cottage cheese, egg sub, water, vanilla, and olive oil until smooth.
  • Put oatmeal, baking powder and sweetener in the food processor or blender and process until powdered.
  • Mix the dry and the wet ingredients to form a batter. As the mixture stands it will thicken and it may be necessary to add more water, (a tablespoon at a time), to a get smooth, not lumpy, consistency.
  • Cook in a waffle iron according to the iron’s specifications. My waffles take about 4 minutes each.
  • This recipe makes 2 waffles, (1 serving)

Baked Scallops – The Zone Diet Recipes

Ingredients:

  • 4 1/2 ounces bay scallops (3 protein)
  • White cooking wine
  • 1 oz. low-fat shredded mozarella cheese, low-fat cheddar or a combination of both (1 protein)
  • 1 tablespoon bread crumbs (1 carbohydrate)
  • 1 large tossed salad (1 carbohydrate)
  • 1/4 cup kidney beans or chick peas (1 carbohydrate)
  • 1/2 cup grapes (1 carbohydrate)
  • 2 teaspoons olive oil and vinegar dressing (2 fat)
  • 6 whole almonds (2 fat)

Instructions:

Marinate scallops in white cooking wine overnight in the refrigerator. (Use one with no carbohydrate value.)
Preheat oven to 350 degrees. Drain scallops and place in an individual baking dish, sprinkle with bread crumbs and then spread shredded cheese on top. Bake for 10 minutes. Combine kidney beans or chick peas in the salad and toss with dressing.

Serve grapes and almonds for dessert.

The Zone Diet Recipe Collection:

Welcome! We offer a large collection of Zone Diet recipes. If you love the quick results of zone diet, but feel limited by the food choices, put some variety into your diet – with the recipes here. There are no special ingredients and no special products to purchase.


A


B


C
Cabbage & Shrimp Salad
Cajun Chicken and Shrimp Stew
Celery Fill-em-ups
Cheesy Chicken Vegetable Soup
Chicken & Dressing
Chicken and Asparagus Bundles
Chicken and Tomatoes
Chicken Breast and Spinach
Chicken Cannelloni
Chicken Fajita
Chicken Fajita Roll-Up
Chicken in Orange Sauce
Chicken Kari
Chicken Noodle Soup Supreme
Chicken Salad with Cucumber and Melon Chicken Taco
Chicken Taco Salad
Chicken Waldorf Salad
Chicken with zucchini over spaghetti squash
Chiles Rellenos
Chilled Edamame Salad
Chocolate Meringue Pie in the Zone
Chocolate Oatmeal
Chocolaty Zone Snack
Cold Beef Salad
Cooked Tuna
Cottage Cheese and Apple Snack
Cottage Cheese Delight
Cottage cheese, fruit, and nut salad Country Chicken
Crab and Cheese omelet and oatmeal with a twist
Crab Bisque
Cream Cheesecake au Zonée
Cream of Cauliflower
Cream of Pumpkin Soup
Creamy cinnamon oatmeal
Creamy Oats
Crock-Pot Beef Fajitas
Crunchy Tuna Vegetable Salad Nori Wraps
Crustless Quiches
Curried Chicken Salad
Curried Spinach With Tofu
D
Dill Dip
Dill Lime Salmon Disguised Chicken With Green Beans Dr. Bell’s ZoneGOmeal
E
Easy Awesome Chicken
Easy Breakfast
Eclectic Cabbage Soup
Egg BLT Eggless Salad
Egg-meal
Eggplant Chicken Parmagiana Casserole
Eggplant Dressing Eggplant Parm
Eggplan-tasia
Ejjah (Tunisian egg dish)
Elisa’s Tasty Tuna Salad
F
Fisherman’s Stew
Fluffy Berry Pie
French Toast
‘Fried’ Green Tomatoes and Zucchini Frozen Blueberry Yogurt
Fruity Chicken Salad with Sweet Mustard Dressing
G
Garden Salad With Sauteed Scallops and Bacon
Garlic Roasted Chicken and Veggies
Grandma’s Hot Dogs and Peppers Grilled Chicken Kebabs
Grilled Fish With Tomato Tarragon Sauce
Grilled Salmon with Mushroom and Tomato Coulis Grilled Sausages and Veggies
Ground Turkey & Kidney Beans
Guilt Free Dessert
H
Ham and Cheese Omelet
Ham Pita with a Side Salad High-Speed Chicken Stirfry
Home-style Beef Vegetable Soup Hotcakes
Huevos Rancheros en El Zone
I
Iced Cappaccino Snack Italian Eggplant Roulades Italian Stew
J
Jellied Fruit Salad With Walnuts Joanie’s Chili
K
Kielbasa and Green Beans
L
Lamb Chops
Last Minute Chicken Salad Lemon Parsley Scallops
Len’s Chicken Lentil Salad
Lime Spice Chicken
M
Make-ahead Chicken Vegetable Barley Soup
Melon smoothie Mexican Chicken and Pineapple Salad
Mexican Chicken Salad
Mexican Morning Burrito Mexican Style Eggs
Mock Deviled eggs
Mock Strawberry Shortcake
O
Oat Waffle With Cheese Omelette
Oats and Egg White Hot Cereal
Old Fashioned New England Baked Beans One Bowl Lunch to Go
Orange Cashew Chicken Orange Chicken with Creamy Wine Sauce
Overstuffed Portobello Mushroom Bake
P
Pan-fried Salmon with Swiss Chard
Pea Soup
Peach and Almond Soufflé
Peanut Shrimp
Pepperoni Cracker Snack Pineapple Shake
Pita Pizza
Poached Fruit With Cheese
Poached Sole
Pork Chop Dijon with Brussel Sprouts Pork with Mushroom Gravy
Portabello Tuna Burgers
Protein Salad
Pudding
Pumpkin Pie
Pumpkin-Warm Custard or Cold Ice
Q
Quick Apple Cobbler Breakfast
Quick Applesauce Breakfast
Quick Breakfast Shake Quick Delicious Salmon Patties
Quick Eggs on English Muffin
Quick Oatmeal Breakfast Quick Tuna and Garbanzo Salad
Quick Tuna Lunch
R
Raspberry Delight
Refried Bean Soup Rich’s Peanut Butter Cups
Rosemary Chicken a la Lisa Rumanian Steak
Red Lentil Loaf
S
Salata Meshwiya (Tunisian)
Salmon and Vegetable Medley
Salmon Noodle Soup
Salmon With Asian Fruity Salsa
Salmon with Salsa Salad and Spaghetti Sauce
Salsa Scramble
Satisfying Zone Lunch
‘ Sausage’ and Vegetable Combo
Sausage with Cannellini
Sausage Flowers
Sea Bass Delight
Seafood Pizza
Shrimp and Cucumber Salad
Shrimp Artichoke Salad
Shrimp Fajita Salad
Shrimp Salad
Shrimp Stir Fry
Shrimp With Tri-Bean Salad
Skillet Breakfast Hash Sloppy Joes
Smoked Salmon Quesadillas
Southwest Salad
Southwestern Spicy Chicken Salad
Spaghetti Squash Lasagna
Spanish Omelet
Spicey Spaghetti
Spicy Mexican Tofu
Spicy Middle Eastern Skewers
Spicy Sausage & Beans
Spinach and Mushroom Quiche
Spinach Frittata
Springtime Salad
Squash & Okra Pie
Strawberry Mousse
Strawberry Salad
Strawberry Soy Oatmeal Smoothie
Strawberry Soy Shake
Strawberry Spinach Salad Strawberry-Kiwi Smoothie
Stuffed Cabbage Rolls
Stuffed Curry Peppers
Stuffed Fish Fillets
Stuffed Mushrooms
Stuffed peppers in the Zone
Stuffed Turkey Breast
Stuffed Zucchini
Summer Berry Salad
Summer Shrimp Salad with Mango-Papaya Salsa
Summer’s End Vegetables
Super Creamy One-Dish Oatmeal Breakfast
Sweet and Sour Tuna Sandwich
Sweet and Spicy Tuna Salad
Sweet or Savory Cottage Cheese Pancakes
T
Taco Soup
Tahini Zone Cakes
Tangy Baked Fish With Veggies
Ten Minute Fish Dish
Teriyaki Chicken & Vegetables
Teriyaki Halibut
Thanksgiving Meal
Thanksgiving Pumpkin Mousse Tofu & Broccoli Stir Fry
Tofu and Veggies Marinara
Tofu Stirfry
Tomato Mozzarella Salad
Too Good to Be Eggplant Bake
Tuna Burgers
Tuna Patties
Tuna Salad Zoned
Turkey Sandwich Tuna Steak with Zone Tarragon Mustard Sauce
Turkey and Swiss Sandwich
Turkey Scaloppini With Mushrooms
Turkey With Green Beans and Tomato Sauce
Turkey Wrap
Turkey-Eggplant Casserole
U
Unstuffed Cabbage
V
Vanessa’s Zone Chili
Vegetable Crumble Mexican Stirfry
Vegetable Egg Scramble
Vegetable Pancakes
Vegetable Tofu Scramble Vegetarian Chili
Vegetarian Deli Sandwich
Vegetarian Oatmeal
Vegetarian Pizza Burger and Salad
Vegetarian Spicy Black Bean Burger Veggie Bacon Bake
Veggie Dog Island Stir Fry
Veggie Sausage & Egg Sandwich
W
Winter Chili
Y
Yogurt Chicken
Z
Zone Chili
Zone Chorizo
Zone favorable trail mix
Zone French Toast
Zone Friendly Yogurt
Zone Frittata
Zone Pancakes Zone Super Chocolate Shake
Zone Waldorf Salad
Zoned Beef Stew
Zoned Italian Sauce
Zoned Manicotti
Zoned Muffalata
Zoned Pizza from scratch Zoned Veggie Lasagna
Zone-favorable Cold Muesli
ZonePerfect Frappachino
Zucchini Soup
Zummus

Zone Diets Work!

The Zone diet is all about balancing carbohydrates and protein at every meal to achieve the correct hormonal response. This balance of protein and carbohydrates is very important to lowering insulin and keeping the weight off.

The only way to lose excess body fat is to lower insulin, and soy helps you lower insulin more quickly than animal protein does, assuming you’re still balancing protein and carbohydrates at each meal. One of the main reasons for adding soy to your diet is the fact that it has a lower impact on insulin. Therefore, the more soy you consume, the easier it is to stay in “the zone” and of course this makes it easier to keep your insulin at the correct level, neither too high nor too low.

A really good diet enables you to eat everything in moderation and if you eat lots of fruits and vegetables and have some protein at every meal you will see results. It is the balance of hormonal responses that occurs every time you eat. It also it gives your skin a more tone, tight appearance, lowers your blood pressure, strengthens your bones, improves your agility, increases your flexibility, strengthens your immune system and gives you more energy and a brighter outlook on life.

In the Zone, you think better because being in the Zone you are maintaining stable blood sugar levels. You also perform better, because being in the Zone allows you to increase oxygen transfer to your muscle cells. Another great thing is that you are never hungry between meals, because staying in the Zone means your brain is being constantly supplied with blood sugar which is its primary fuel.

But the best reason to want to stay in the Zone on a lifelong basis is to achieve SuperHealth. You can expect lower body fat (of course), increased muscle mass, increased metabolism, increased the sense of well-being, more energy, lower bad cholesterol level, increased good cholesterol level, decreased risk of heart disease, deeper more restful sleep and most important, increased self-confidence.

If you have a high level of body fat, or you have never been able to successfully lose fat, you should consider trying a program that not only focuses on dieting, but also includes adequate cardiovascular activity and weight training. So, the slower you lose weight, the more likely you are losing fat and not muscle. Ideally, you should aim to lose no more than 1lb to 2 lbs per week that’s it. If you are obese, then you should try to lose no more than 1% of your bodyweight per week.

Women do tend to lose fat at a slower rate than men, but don’t let this discourage you. Women simply store fat more efficiently than men because it is needed during and after pregnancy. The most difficult fat to lose usually centers around the waist, belly and lower back areas for men, and the upper thigh and buttocks, area for women. The fat in these areas are the most difficult to totally get rid of.


Zone Solutions: Burn Fat Faster

Looking for a way to burn fat faster and safeguard your health? Dr. Sears says that taking fish oil helps accelerate your rate of fat loss and will help balance the hormones that fight silent inflammation — which can help ward off future health problems. DHA one of the fatty acids in fish oil, is also food for your brain.

However, not all fish oil supplements are created equal — the type you take can make all the difference. Dr. Sears recommends ultra-refined EPA/DHA concentrates, because they are free of toxins and don’t cause the gastrointestinal side effects associated with health food brands. Though the fish oil found in health food stores is cheaper, it also contains fewer beneficial fatty acids and is less pure, which can cause a buildup of toxins in your body over time. So be sure to take ultra-refined fish oil — it’s worth the extra cost. And in the end you will get more beneficial fatty acids for your money. Dr. Sears says that taking 4 capsules or 1 teaspoon of ultra-refined fish oil will give you approximately 2.5 grams of these beneficial fatty acids, which will help maintain good health and mental clarity.

For most people, health is defined as the absence of disease and the Zone will lead you to better health as well as weight control. There are many paths to your goal but you will never reach it unless you consistently put one foot in front of the other and stay in the zone. You must find the determination and drive within yourself to see this through. You can have the greatest program in the world, but if you cannot implement it then it is worthless. 

The Zone Diet

Foods You Eat on this Diet 
Low-fat protein foods such as skinless chicken breast, fish, low-fat cottage cheese, some fruits and vegetables, and small amounts of olive or canola oil.

Comments:
Emphasis is on eating a specific balance of foods at every meal so that you stay in “the zone” for peak efficiency and energy. The focus is on eating on low-glycemic index foods.

Can you keep it off on this type of diet?
This diet is quite low in calories (800-1200 Calories), designed for short-term, quick weight loss, not long term.

Positives: Good amounts of fruits and low starch vegetables, and low in saturated fat. Restricts refined carbohydrates that are low in nutrition.

Drawbacks: Meals must be calculated with the exact balance of fat, protein and carbohydrate for proper “zone”. Diet is very restricted in calories, so it is difficult to stay on long enough to lose weight, especially if you exercise. 

Safety and Health Issues
Basically safe on the higher calorie level (1200) but too low in essential nutrients. 

  • Low in whole grains and calcium
  • Low in carbohydrate – eliminates many highly nutritious foods without proven scientific rationale

Diet Surf Recommendations
Not recommended

Dietitians comments:
The challenge of combining certain foods may be too complex and a hassle for many people to follow for an extended period of time.  Amounts of carbohydrate-containing foods (even the good ones like whole grains and beans) are restricted so that it may be difficult to stay on this diet long enough for long-term results. Overemphasis is placed upon the notion that carbohydrates promote fat storage due to increased insulin levels, and that reducing carbohydrates is the solution to obesity. Restricting total calories and amounts of food cause weight loss and improves insulin sensitivity, not just restriction of carbohydrates. Any diet that restricts calories (of any source – fat, carbohydrate, and protein) will cause weight loss. There is no magic in restricting carbohydrates and it is unnecessary to limit the “good” carbohydrates like starchy vegetables, whole grains, and beans.

Barbeque Chicken – The Zone Diet Recipes

Ingredients

Barbeque Sauce

  • 4 tsp cornstarch [1C]
  • 1 cup tomato puree [2C]
  • 1/2 cup unsweetend applesauce [1C]
  • 1 tbsp liquid smoke flavoring
  • 4 tsp garlic, minced
  • 1 tsp Worcestershire sauce
  • 3/4 cup strong chicken stock
  • 3 tablespoons cider vinegar
  • 1/4 teaspoon chili powder

Chicken

  • 1 pound of chicken breasts [16P] 
  • Zone salad (prepare individually or in large bowl)
  • 2 heads Iceburg lettuce 6 inch diameter [1C]
  • 2 tomatoes -3 inch diameter cut into slices or wedges [1C]
  • 2 1/2 green or red peppers, diced or strips [1C]
  • 1 pear, sliced into small wedges [2C]

Salad dressing

  • 1 tbsp olive oil & 1 tbsp vinegar [12F]
  • Zoned Mashed “Potatoes”
  • 10 cups cauliflower [3C]
  • Dessert Fresh fruit of choice totaling [4 C]
  • choose from the following:
  • 2 apples [4C], 4 plums [4C], 4 kiwi [4C], 4 peaches [4C], 4 tangerine [4C]

Directions

Barbeque Sauce

  1. Combine all barbeque sauce ingredient in a small saucepan to form a sauce. (Mix corn starch with a little cold water to dissolve it before adding to saucepan.)
  2. Heat sauce to a simmer, constantly stirring with a whip until mixture thickens.
  3. Transfer sauce mixture to a storage container, let cool and refrigerate. (Sauce can be made up to 5 days in advance.)

Chicken

  1. Marinate chicken in barbeque sauce for at least 1 hour
  2. Grill chicken over hot barbeque grill

Salad

  1. Individual instructions: divide all ingredients equally on 4 plates.
  2. Zone Mashed “Potatoes”
  3. Boil cauliflower until cooked.

Drain

  1. In food processor, mix until desired consistency.
  2. Salt and pepper to taste.

Desert

Remember, only choose one. Example: You can create a fruit salad by combining 1 plum, 1 kiwi, 1 peach and 1 tangerine.

Total: 16 Protein, 16 fat and 16 carbohydrates.

Antipasta Salad with Grilled Chicken & Grapes – The Zone Diet Recipes

Ingredients

  • 2 cloves garlic, minced
  • 1c. prepared corkscrew pasta (1/2c. dry) [4 C]
  • 2T LF Sour Cream [2 F]
  • 1T LF Plain Yogurt
  • 2T chicken broth
  • 1T + 1/3 tsp olive oil [10 F]
  • 1 1/3 T red wine vinegar
  • 1/8 tsp freshly ground pepper
  • 1/2 tsp dried basil
  • 8 c Romaine lettuce, torn [2 C]
  • 1/2 c rinsed & drained artichoke hearts, chopped [2 C]
  • 1 c sliced red peppers [1/3 C]
  • 6 pimiento-stuffed green olives, sliced [2 F]
  • 1/2 c sliced red onion [1/2 C]
  • 1/2 c kidney beans, drained & rinsed [2 C]
  • 4 oz LF Monterey Jack cheese, cubed [4 P]

Serve with:

  • 10 oz. grilled chicken [10 P]
  • 1 1/2 c green and/or red grapes

Directions

  1. Prepare pasta according to package instructions, rinse, set aside.
  2. Combine first 9 ingredients except pasta, stir to combine.
  3. In large bowl or rectangular container line bottom with Romaine, artichoke hearts, red peppers, kidney beans, red onion slices and olives. 
  4. Add pasta and cubes of cheese, toss with dressing. 
  5. Serve with chicken and grapes on the side.

Yield: 2 – 3 blocks & 2 – 4 blocks

Hint: If preparing ahead of time, add red onion slices, cubed cheese and dressing just before serving.

A Quick Lunch Soup – The Zone Diet Recipes

Ingredients:

  • 2 2/3 tsp. Canola Oil [8F]
  • 6 cups Red pepper [3C]
  • 6 cups Asparagus [3C]
  • 8oz. Deli Baked Ham (cut into 1/2′ strips) [8P]
  • 1/2 Cup Egg Noodles (cooked) [2C]
  • 15 oz. Can of Fat-Free Chicken Broth

Directions:

  1. Heat 3 cups of water, and the can of Fat Free Broth until boiling, keep simmering until step 4.
  2. In non-stick skillet, heat oil over medium-high heat until hot. Add red pepper and asparagus until vegetables are tender-crisp (approx. 7 minutes).
  3. Stir in ham and cook one minute or until ham is thoroughly cooked.
  4. Stir noodles into water, cook until tender.
  5. Remove saucepan from heat, do not drain the water. Stir in ham and vegetable mixture.