Category: The Zone Diet Recipes

Beef Stew with Red Wine – The Zone Diet Recipes

Two 4 block meals


  • 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


  • 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]


  • 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


  • 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


  • 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


  • 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)


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 Quick Lunch Soup – The Zone Diet Recipes
  • Antipasta Salad with Grilled Chicken & Grapes
  • A Zoned Reuben
  • Ants Crawling on A Log Almond Oatmeal Cookies
  • Applesauce Burgers
  • Almond Oatmeal cookies


  • Bacon and Apple Sandwich
  • Baked Scallops
  • Banana Pudding
  • Barbeque Chicken
  • Bed and Breakfast Waffles
  • Beef Stew and Biscuits
  • Beef Stew with Red Wine
  • Berry Banana Slush Breakfast Casserole
  • Breakfast Casserole
  • Blackened Tuna
  • Blueberry Cottage Cheese
  • Breakfast Burrito
  • Breakfast Creole Omelette Souffle
  • Breakfast in a Bowl
  • Breakfast Omelette Breakfast ‘Quiches’
  • Breakfast sandwich
  • Broccoli Casserole
  • Broccoli Salad
  • Broccoli, Onion and Tofu Stir Fry
  • Broiled Curried Eggplant
  • Brown bagging it in style…

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 at 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
Dill Dip
Dill Lime Salmon Disguised Chicken With Green Beans Dr. Bell’s ZoneGOmeal
Easy Awesome Chicken
Easy Breakfast
Eclectic Cabbage Soup
Egg BLT Eggless Salad
Eggplant Chicken Parmagiana Casserole
Eggplant Dressing Eggplant Parm
Elijah (Tunisian egg dish)
Elisa’s Tasty Tuna Salad
Fisherman’s Stew
Fluffy Berry Pie
French Toast
‘Fried’ Green Tomatoes and Zucchini Frozen Blueberry Yogurt
Fruity Chicken Salad with Sweet Mustard Dressing
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
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
Iced Cappuccino Snack Italian Eggplant Roulades Italian Stew
Jellied Fruit Salad With Walnuts Joanie’s Chili
Kielbasa and Green Beans
Lamb Chops
Last Minute Chicken Salad Lemon Parsley Scallops
Len’s Chicken Lentil Salad
Lime Spice Chicken
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
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
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
Pumpkin Pie
Pumpkin-Warm Custard or Cold Ice
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
Raspberry Delight
Refried Bean Soup Rich’s Peanut Butter Cups
Rosemary Chicken a la Lisa Rumanian Steak
Red Lentil Loaf
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
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
Unstuffed Cabbage
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
Winter Chili
Yogurt Chicken
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 Frappuccino
Zucchini Soup

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


  • 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


  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.