Category: The Zone Diet Recipes

Almond Oatmeal Cookies – The Zone Diet Recipes

We all want something sweet once in a while. This recipe for almond oatmeal cookies, sent in by reader Stu Ross, makes cookies that are a great snack and are nicely balanced with one mini-block each of protein and carbohydrate and 1/2 block of fat.

Recipe for Zone Almond Oatmeal Cookies

Ingredients:

  • 1/4 cup Almond Butter
  • 1/2 cup plus 1 Tablespoon Fructose, powdered
  • 2 egg whites
  • 1/2 teaspoon Real Vanilla Extract
  • 1/2 teaspoon Almond Extract (optional)
  • 1 cup plus 2 Tablespoons Protein Powder (I used Whey Protein)
  • 1/2 teaspoon Baking Soda
  • 1/4 teaspoon Ground Nutmeg
  • 1/2 teaspoon Ground Cinnamon
  • 1/4 teaspoon salt
  • 1/2 cup Water (optional)
  • 1 1/2 cups Oatmeal

Makes 24 cookies, each cookie has 1 block of protein and carbohydrates and 1/2 block of fat. You can increase the fat blocks by sprinking ground or slivered almonds on top of the cookies.

Directions:

In a large mixing bowl, mix with an electric mixer or food processor Almond Butter and Fructose until somewhat smooth Mix in the egg whites, vanilla and Almond Extract if using In a second bowl mix Protein Powder, Baking Soda, Nutmeg, Cinnamon and Salt Add the water to the powders (if using) and mix Add the powder mixture to the Almond Butter/Fructose bowl, stir well Stir in the Oatmeal

Preheat the oven to 350 Degrees F Place parchment paper on cookie sheets (this is because the cookies have little fat in them, fat keeps cookies from sticking) Divide the batter into 24 cookies in several batches, 9 to 12 is good per sheet depending on the cookie sheet size, the cookies can spread Bake for 8 minutes, take off sheet and let them cool
Why the optional ingredients? The almond extract is for those that like almond in cookies a lot. The water is for the texture of the cookie itself. If you use no water the batter will be very sticky and the cookies will be very dry (like biscotti). With 1/2 cup water the cookies will be more cake like and moist. You decide, I like the moister version myself.

Breakfast Casserole – The Zone Diet Recipes

Ingredients:

4 slices regular bread [6C]

one 6oz package lean ham, cut into cubes [4P,4F]

one cup light cheddar cheese, shredded [4P,18F]

10 eggs equivalent of egg substitute [10P]

Dried mustard to taste

Serve with 1 apple [2C] to round out carb blocks

Directions:

Combine the above ingredients the night before baking. Store in refrigerator overnight.

The next day, place mixture in a 9X13 baking dish, and bake at 350 degrees for 40 minutes covered. Remove cover for the last 5 minutes of baking to evaporate excess liquid.

Can be eaten immediately or stored in fridge for one week. I cut the pan into 12 equal squares, eating 2 squares for breakfast each day. Pair with an apple and the three block carb requirement is fulfilled.

Applesauce Burgers – The Zone Diet Recipes

Ingredients:

  • 2/3 cup unsweetened applesauce (chunk style if you can find it) (2 blocks carbohydrate)
  • 1/3 cup old-fashioned oatmeal (1 block carbohydrate)
  • Dried minced onion, to taste
  • 3 oz. ground skinless turkey breast (2 blocks protein)
  • 3 oz. lean ground beef (at least 90 percent lean) (2 blocks protein)
  • Sliced apple wedges (1/2 block carbohydrate
  • 1 large salad (1/2 block carbohydrate)
  • 1 1/3 teaspoons olive oil and vinegar dressing (4 blocks fat)

Instructions:

Preheat the broiler. In a bowl, mix together 1/3 cup applesauce, oatmeal and onions. Add turkey and beef. Mix well and shape into one or two patties. Spray nonheated broiler pan with nonstick coating. Place patties on the rack. Broil for five minutes. Turn over. Broil 5 minutes more or until meat is no longer pink.

Heat remaining applesauce and serve over burger. Serve apple wedges on the side. (Adjust, depending on size of salad).

Berry Banana Slush – The Zone Diet Recipes

Ingredients:

  • 1 cup frozen strawberries (1C)
  • 4 frozen cherries (1/2 C)
  • 1 baby banana or 1/6 banana (1/2 C)
  • 2 scoops Zoneperfect protein powder (2P) (or 1 scoop Zoneperfect protein powder, 2-1/2T TVP)
  • 2-1/2 tsp peanut butter (2F, 6g F – check the label)

Directions:

Put fruit, protein powder and peanut butter in a food processor or blender and blend until well mixed. Add a little water if necessary. The mixture will be thick and not quite smooth. Pour into a bowl. Stir in TVP if a crunchy texture is desired.

Beef Stew with Red Wine – The Zone Diet Recipes

Two 4 block meals

INGREDIENTS:

  • 2 tsp. olive oil (6 F)
  • 8 oz boneless beef, cubed (8 P)
  • 1 1/2 cups onion, finely sliced (1 C)
  • 2 carrots, chopped (2 C)
  • 3 tbsp. finely chopped parsley
  • 1 clove garlic chopped
  • 1 bay leaf
  • pinch of thyme
  • pinch nutmeg
  • 1 cup red wine (2 C)
  • 2 cups caned tomatoes, chopped with juice (2 C)
  • 1/2 cup fresh or canned beef
  • 6 black olives pitted and halved (2 F)
  • salt & pepper
  • 2 red sweet pepper cut into strips (1 C)

Brown meat in olive oil, remove and add onion and carrots. Cook until onion softens add parsley and garlic cook for 3 minutes. Return meat to pan and mix veggies with meat. Stir in bay leaf, thyme nutmeg. Add wine bring to boil, stirring 4 minutes. Stir in tomatoes, stock, and olives. Season w/salt/pepper. Cover and bake 1 1/2 hr. Remove and add red pepper and cook uncovered for 30 minutes or until beef is tender

Beef Stew and Biscuits – The Zone Diet Recipes

Ingredients:

  • 1 ZonePerfect Pizza & Bread Mix (we’ll use half) [6F, 6C, 6P]
  • 10 oz. lean beef [10P]
  • 1/4 c. whole wheat flour [2C]
  • 1/2 t. salt
  • 1/4 t. pepper
  • 1 T. + 1/3 t. olive oil [10F]
  • 1 1/2 c. chopped onion [1C]
  • 1 c. thick-sliced carrot [1C]
  • 1 c. cubed potatoes [3C]
  • 1 c. green peas [2C]
  • 2 1/2 c. chopped celery [1C]

Directions:

  • Prepare bread mix according to package directions and bake either as a loaf or as 8 muffins.
  • Cut meat into small pieces and dredge in flour seasoned with salt and pepper. Brown in olive oil in a large heavy skillet. Sprinkle meat with remaining flour and add onions.
  • Add boiling water just to cover meat mixture and cook over low heat covered for about 2 hours, stirring occasionally.
  • Add vegetables and cook until tender and gravy is thick and brown, stirring frequently.
  • To serve, take one slice of the bread (a loaf is eight slices) or one muffin broke in two and place in a bowl. Cover with one-quarter of the stew and serve.

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