Join me on iChange!     Sign up now    Distributor Registration Register for your Wellness Coach account.

Week 1 Meal Plan - Zone Diet

By: HumanDietExperience
May 16th, 5:57 PM

 

Day One

Breakfast

  • Scrambled Egg Whites (2 to 3 Eggs)
  • Tomato (4 slices)
  • Grapefruit (1/2)

Morning Snack

  • Snack Portion Smoothie (with 1/2 scoop protein powder, 1/4cup Soy milk)
  • Peanut Butter (1 ½ tsp)  

Lunch

  • Chicken Breast (3 to 4 oz)
  • Vegetables (2 cups steamed)
  • Salad (1 cup mixed greens)  

Afternoon Snack

  • Apple(Medium)
  • Almonds (8 to !2)   

Dinner

  • Grilled Chicken/Fish or lean Beef (4 oz)
  • Broccoli (1 cup)
  • Salad (1 to 2 Cups)
  • Dressing (2 tablespoons)   

Day Two

Breakfast

  • Plain Omelet with Chicken/Turkey Sausage
  • Apple (1)  

Morning Snack

  • Applesauce (1/4 cup)
  • Soy Cheese (1 oz)
  • Almonds (4)  

Lunch

  • Chicken Burrito with Corn Tortilla (3 oz Chicken with 1tortilla)
  • Steamed Vegetables (2cups)
  • Salad (1 cup mixed greens)  

Afternoon Snack

  • TurkeyMeatballs (2 oz) or TurkeyBurger (2 oz)
  • Cucumber Slices or Bell Pepper Slices (1 cup)  

Dinner

  • Roast Turkey(3 oz)
  • Sugar Snap Peas (1/2 cup)
  • Yellow Squash (1/2 cup)
  • Romaine Salad (1 cup)
  • Dressing (2 table spoons)   

Day Three 

Breakfast

  • Blue Berry Smoothie (with 1 scoop protein powder, ½ cup Soymilk, ¼ cup blue berries)
  • Peanut Butter (1 ½ tsp)  

Morning Snack

  • Hard Boiled Egg ( 2 whites only)
  • Grapes (1/2 cup)  

Lunch

  • Chicken Breast (3 oz)
  • Steamed Broccoli (2 cups)
  • Salad (1cup)
  • Dressing (2 tablespoons)   

Afternoon Snack

  • Tuna Fish & Salad (2 oz)
  • Baby Carrots and Celery (1 cup)  

Dinner

  • Grilled Salmon (4 oz)
  • Sautéed Vegetables (2 cups)
  • Fresh Seasonal Fruit Salad (1 cup)   

Day Four

Breakfast

  • Steel Cut Oatmeal (1/2 cup) w/ soy milk , almond slivers , 1/2 scoop whey protein powder &Stevia
  • Chicken/Turkey Sausage (2 oz)  

Morning Snack

  • Smoked Salmon (1 ½ oz)
  • Baby Carrots (1 cup)  

Lunch

  • Chicken Cacciatore (3 oz)
  • Sliced Tomatoes/Cucumber (1 ½  cups)  

Afternoon Snack

  • Hummus (1/2 cup)
  • Baby Carrots (1cup)  

Dinner

  • Grilled Red Snapper (4 oz)
  • Vegetables (Steamed or lightly sautéed, 1 cup)
  • Mixed Green Salad ( 1 to 2 cups)
  • Dressing (2 tablespoons)   

Day Five

Breakfast

  • Scrambled Eggs (1/2 cup or 2 to 3 whites)
  • Grilled Ham slice (1 oz)
  • Fresh Seasonal Fruit (1 ½ cups)   

Morning Snack

  • Turkey Slices(1 to 2  oz)
  • Trail Mix (handful)  

Lunch

  • Chicken Salad (3 oz)
  • Fruit of Choice (1 piece or ½  cup chopped or sliced)  

Afternoon Snack

  • Shrimp (3 oz)
  • Lentils (1/2 cup)  

Dinner

  • Grilled Chicken or Lean Ground Turkey Chili
  • Mixed Green Salad ( 1 to 2 cups)
  • Dressing (2 tablespoons)   

Day Six

Breakfast

  • Strawberry Banana Smoothie (with 1 scoop protein powder, ½cup Soy milk, small banana)
  • Peanut Butter (1 ½ tsp)  

Morning Snack

  • Peanut Butter or Almond Butter with Celery Sticks  

Lunch

  • Garlic Rosemary Chicken
  • Vegetables (1 cup steamed or lightly sautéed)  

Afternoon Snack

  • Apple (medium)
  • Almonds or trail mix (hand full)  

Dinner

  • Italian Sausage and Peppers (3 oz, use chicken/turkeysausage)
  • Brown Rice (1/4 cup)
  • Mixed Green Salad ( 1 to 2 cups)
  • Dressing (2 tablespoons)  

Day Seven

Breakfast

  • Steel Cut Oatmeal (1 cup) same as above
  • Scrambled Egg whites (2 to 3 eggs)
  • Avocado (2 thin slices)  

Morning Snack

  • Soy Cheese (1 oz)
  • Apple (medium)  

Lunch

  • Grilled Garlic OrangeChicken (3 oz)
  • Sautéed Garlic Spinach (1 cup)  

Afternoon Snack

  • Edamame (1 cup in shells)  

Dinner

  • Lemon Basil Turkey (4 oz)
  • Steamed or Yellow Squash/Zucchini
  • Mixed Green salad (2 to 2 cups)
  • Dressing (2 tablespoons)