Category: The Zone Diet Recipes

Bacon and Apple Sandwich – The Zone Diet Recipes


  • 1 1/2 teaspoons natural peanut butter (3 blocks fat)
  • 3 oz. lean Canadian bacon (3 blocks protein)
  • 1/2 apple sliced thinly (1 block carbohydrate)
  • 1/2 cup alfalfa sprouts
  • 1 slice rye bread (2 blocks carbohydrate)

Lightly toast bread and spread with peanut butter. Layer Canadian bacon, apple, and sprouts. You may also cut back on Canadian bacon and serve with low-fat cottage cheese.

Blackened Tuna – The Zone Diet Recipes

3-block meal

I often do not have time to cook lunch, so this is a perfect solution and tastes good.


  • 1 package broccoli (9 grams carb.)
  • 1 package tuna (in the pouch)
  • Blackening seasoning
  • 18 almonds
  • 2 block piece of fruit

Mix broccoli, tuna, and seasoning and microwave. The flavour is good, it takes 5 minutes, and you can store almost all the ingredients at work or in your car for those days you don’t have time to cook. Eat the almonds on the side, and finish with a piece of fruit for the remaining two blocks.

Blueberry Cottage Cheese – The Zone Diet Recipes


  • 3/4 cup low-fat cottage cheese (3 protein)
  • 1/2 cup plain yoghurt (1 protein and 1 carbohydrate)
  • 1/3 cup unsweetened applesauce (1 carbohydrate)
  • 1 cup blueberries (fresh or frozen) (2 carbohydrates)
  • 4 teaspoons slivered almonds (4 fat)

This recipe requires a blender or food processor. Place blueberries and applesauce, nutmeg and cinnamon in a blender and pulse 2 or 3 times. In a medium bowl, combine the blueberry mixture, yoghurt and cottage cheese. Sprinkle with almonds and serve.

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


  • 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 sprinkling ground or slivered almonds on top of the cookies.


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 into 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 an 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


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


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


  • 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)


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


  • 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)


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.