Fajita Pita

This is a quick and easy lunch you can put together using any protein you have leftover. I combined red and green peppers and pork chops cut into strips sauteed with chipotle marinade for flavor.
Fajita Pita- 2 blocks
1/2 whole wheat pita - (1 block carbs)
1/2 green bell pepper- (1/4 block carbs)
1/2 red bell pepper- (1/4 block carbs)
2 oz pork cut into strips (2 block protein)
1/2 cup grapes - (1 block carb)
6 cashews- (2 blocks fat)
Post thoughts to comments.

Useful Information

This is a publication called Nutrition Action Health Letter put our each month by the Center for Science in the Public Interest. This is not a Zone publication, but there is some good information in the content. Check it out and I would love to hear your feedback. You can order the newsletter or visit their website at www.cspinet.org .

The Rule of Five

There are 5 basic Zone rules to remember.
1. Eat five times per day. Generally this will be divided into three meals and two snacks.
2. Never let more than 5 hours go by without eating a meal or snack.
3. Try not to eat more than 5 blocks of any macronutrient at one meal.
4. Make sure than the number of carbohydrate blocks you are eating (counting on one hands fingers) equals the protein blocks you are eating (counting on the other hands fingers).
5. A good eyeball method in a pinch is that your protein should equal the size of your palm and your carbs should be about double that.

Zone Chili

I add a little bit (about 1/2 oz) of cheddar cheese on Zone chili to balance the fat. Another option is to cut down your portion and have a salad with this (I had a huge salad for lunch so I was a bit overdone on salads today) and add your fat in the dressing.
Zone Chili
1 lb ground turkey
1 can tomato sauce
1 can kidney beans
1 can chili beans
Chili seasoning of your choice. Post thoughts to comments.

Staples

I think it is important to have a few meals ready that you don't have to think about weighing and measuring and you can fall back on in a pinch. Pita pizzas have become one of those meals in my house.
Pita Pizza Dinner- 3 blocks
1 pita pocket- (2 blocks carbs)
1 TB pizza sauce -(negligible)
turkey pepperoni- (1 block protein/ 1 block fat)
2 oz mozzarella cheese shredded- (2 blocks protein)
1/2 green bell pepper sliced- (1/4 block carb)
2 cups spinach salad with garbanzo beans, feta and olive oil dressing-(1 block carb/ 1 block fat)
Post thoughts to comments.

Sides

Side dishes are sometimes the forgotten piece of the meal on the zone. However, your sides will make up the majority of your meal in most cases. This was a really easy and tasty and could be paired with almost any protein of your choosing.
2 cups zucchini sliced- ( 1 block carb)
1/2 cup chopped onion- (1/2 block carb)
1/2 red bell pepper- (1/4 block carb)
1 tsp olive oil- (about 1 block fat)
1 tsp rice vinegar
1/2 tsp oregano
salt and pepper to taste
Post thought to comments.

Turkey Pepperjack Burger

Turkey burgers can tend to be a bit dry because they have so little fat in them. I recommend adding either olive oil or some other wet ingredients to keep them moist. I mixed 1 lb of ground turkey with 2 TB Worsteshire sauce, 1/2 tsp olive oil, garlic powder, onion powder, salt and pepper. Blend and make 4-5 patties to grill.
Turkey Pepperjack Burger- 3 blocks
3 oz turkey burger patty with pepperjack (3 blocks protein/ 2 blocks fat)
1 slice Orowheat Light Bread (1/2 block carb)
1 1/2 cups green beans (1 block carbs)
1 cup green grapes (2 blocks carbs)
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Simple Flavors

I marinated boneless, skinless chicken breasts in Caribbean Jerk marinade for about 2 hours before grilling. Really simple, and very flavorful!
Caribbean Jerk Chicken- 3 blocks
3 oz chicken- (3 blocks protein)
2 cups salad with mixed greens, kidney beans, feta and olive oil/balsamic dressing- (2 blocks carbs/ 3 blocks fat)
2 cups steamed broccoli/ cauliflower mixed- (1 block carb)
Post thoughts to comments.

Resources

I am always on the look out for new resources for recipes and this one is pretty good. It is by Gloria Bakst. If you are looking for a good Zone cookbook...check this one out!
I will be on vacation for a couple days...I will post again on Sunday August 24th! Happy Zoning...

Kid Friendly Zone!

I am always searching for recipes that my kids will eat without complaint...and this was a good one! I made my own coating for the chicken out of 1 piece pita bread, garlic powder, salt and pepper. Coat your chicken with a light layer of crumbs and cook in 1 tsp olive oil over med-high heat. Place 1/2 cup of marinara sauce per serving in a baking dish and place browned chicken on top. Bake at 350 degrees for about 20 minutes.
Chicken Parmesan- 3 blocks
3 oz chicken (3 blocks protein/ 2 blocks fat from oil)
1/2 cup marinara (1 block carb/ 1 block fat)
2 cups broccoli (2 blocks carbs)
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Light Lunch or Dinner

These tostadas are fairly small so you can have this either as a light lunch or double the amount for dinner.
Turkey Tostada- 1 1/2 blocks each
1 corn tortilla- toasted with cooking spray (1 block carb)
1 TB vegetarian refried beans (1/8 block carbs)
1/2 cup shredded romaine lettuce (1/8 block carbs)
1 oz ground turkey taco meat (less than 1 block protein)
1/2 oz cheddar cheese (1/2 block protein/ 1 1/2 blocks fat)
Post thoughts to comments.

Use What You've Got!

I generally make extra protein when I am cooking during the week so that I have quick and easy meals to put together for lunch. I used a little steak and chicken that I had leftover to make this really tasty wrap!
Steak and Chicken Wrap- (2 blocks)
1 whole wheat carb balance tortilla- (1 block carb)
1 oz sliced skirt steak (1 block protein)
1 0z sliced chicken breast (1 block protein)
1/2 green bell pepper (1/4 block carb)
1/2 red bell pepper (1/4 block carb)
1 cup chopped romaine lettuce (1/4 block carb)
1/2 oz shredded cheddar cheese (1 1/2 blocks fat)
Post thoughts to comments.

Beef Stir Fry

I used the leftover skirt steak I had to make this stir fry, but you could add any protein you like.
Skirt Steak Stir Fry- 3 blocks
3 oz sliced skirt steak- (3 blocks protein)
1 pkg broccoli slaw- (1 block carb)
1 1/2 cups celery sliced-(1 block carb)
1 1/2 cups snow peas- (1 block carb)
1/8 cup sliced almonds (3 blocks fat)
Post thoughts to comments.

Are You Hungry?

I apologize for the quality of this picture, however, there is some great information here. This diagram covers your hunger four hours after you have eaten a meal. There are some great cues to follow depending upon how you are feeling. The Zone is not an exact science and should be adjusted to fit each individual. To recap the above:
Extent of Hunger 4 hours after Meal-
1. None= correct ratio of protein, carb and fat- keep doing what your doing!
2. Poor Mental Focus= Too much carb relative to protein- decrease carbs at next meal.
3. Hungry with Good Mental Focus= Too much protein in relation to carbs- increase carbs at next meal.
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Chili Rubbed Skirt Steak

I use marinades and rubs a lot on meat because they add so much flavor without adding blocks. This was a really simple, flavorful rub that could be used on whatever type of protein you desire.
Chili Rub- 4 tsp chili powder, 2 tsp ground coriander, 2 tsp light brown sugar, 1 tsp dried oregano, salt and pepper to taste. Mix in small bowl and rub on both sides of whatever meat you are preparing.
Chili Rubbed Skirt Steak- 3 blocks
3 oz skirt steak (3 blocks protein)
1 1/2 cups green beans with toasted pecans- (1 block carb/ 1 block fat)
2 cups spinach salad with turkey bacon bits, rye croutons, sprinkling of chopped hard boiled egg, and olive oil/balsamic vinegar dressing (1 block carb/ 1/2 block protein/ 2 blocks fat)
Post thoughts to comments.

Cheers!

Where does alcohol fit into the Zone? Many people like to enjoy a meal with a glass of wine, or have a beer when they come home at night. Just make sure you are counting that in your daily total of blocks, and that you are balancing that out with protein and fat.
Wine- 4 oz of wine= 1 block carb
Beer- 8oz of beer= 1 block carb
Post thoughts to comments and bottoms up!

Meatloaf with Sauteed Veggies

Use your favorite Zone meatloaf recipe- there are lots of them! Keep in mind if you use ground turkey in your meatloaf you can have 1 1/2 oz per block. Side dishes can be a challenge on the Zone, but this was a good one.
Sauteed Veggies: 1 1/2 cups zucchini sliced , 1 cup green beans, 1/4 cup corn kernels, 1 tsp olive oil, 1 tsp rice vinegar, 1/2 tsp dried thyme.
Heat oil in saute pan and add zucchini, green beans and corn. Saute for 3-4 minutes. Add vinegar and thyme and cook for 1-2 minutes longer. Salt and pepper to taste.
Meatloaf Dinner- 3 blocks
4 1/2 oz turkey meatloaf- (3 blocks protein)
Veggie mix (3 blocks carbs/ 1 1/2 blocks fat)
3 cashews (1 block fat)
Post thoughts to comments.

Tangy Rubbed Pork Loin

This is the same rub that I used on the spare ribs I posted awhile back. I used it on a pork loin roast this time, and it was really tasty! You can either grill the roast or bake it at 350 degrees for about 1 1/2 hours.
Rub: 2 1/2 tsp mustard powder, 2 tsp paprika, 1 tsp celery salt, 1 tsp onion powder, 3/4 tsp red pepper flakes, 1/2 tsp garlic powder. Mix in a small bowl and rub roast on both sides before cooking.
Tangy Rubbed Pork Loin- 3 blocks
3 oz pork loin (3 blocks protein)
1 1/2 cups broccoli (1/2 block carbs)
2 cups spinach salad with apple slices, Gorgonzola cheese, pecans and raspberry dressing (2 blocks carbs/ 3 blocks fat)
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Yummy Lunch or Quick Dinner

I have this on nights that I don't feel like making a big dinner. You can vary the ingredients depending upon your likes and dislikes. Very simple and filling!
Chicken Quesadilla- 3 blocks
1 whole wheat carb balance tortilla-(1 block carb/ 1 block fat)
2 oz roasted chicken- (2 blocks protein)
1 oz mozzarella shredded (1 block protein/ 1 block fat)
1/2 red bell pepper thinly sliced (1/4 block carb)
1/4 cup black beans rinsed (1 block carb)
1/2 apple sliced (1 block carb)
olive oil to crisp tortilla- (1 block fat)
Post thoughts to comments.

Are You Getting Enough????

There is a size, flavor, taste and sometimes color of water to suite just about every person. They come in a multitude of varieties, but at the end of the day...just make sure you are getting enough! The recommended amount of water per day is 64 oz. Some may drink more, and many of you are drinking less. Are you getting enough???
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Crusted Pork Loin

I make my own coating for these out of blended pita bread, Parmesan cheese, salt, pepper and garlic powder. Cut pork loin into thin pieces so that they do not dry out during cooking. You will need three separate dishes for coating. One with whole wheat flour, one with beaten egg whites and one with your coating mixture. Dip each piece of pork first in the flour, then egg then coat with crumbs. Cook pieces over med- high heat with 1 TB olive oil in a pan. Cook only enough to crisp outside- about 1 1/2 minutes on each side. Place pieces on sheet and cook in 400 degree oven for 20-25 minutes.

Crusted Pork Loin- 3 blocks

3 oz pork loin- (3 blocks protein/ 1/4 block carbs for coating/1 block fat for oil)

1 1/2 cups green beans (1 block carbs)

1 cup unsweetened applesauce (2 blocks carbs)

6 cashews (2 blocks fat)

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Let's Compare...Breads

I put together a few breads and tortillas to compare the carbohydrate content of each. I used very basic brands and types figuring that most people could find these in any grocery store. There are many other options out there as far as brands, types, flavors etc...but this is a good jumping off point.
Whole Grain Wheat Bread- 13 grams of carbs per slice= roughly 2 carb blocks per slice
Whole Wheat Pita- 15 grams of carbs per pocket= 2 blocks carbs per pocket/ 1 block per 1/2
Whole Wheat English Muffin- 22 grams carbs per muffin= roughly 2 blocks per muffin/ 1 block per 1/2
Corn Tortillas- 19 grams of carbs per 2 tortillas= 1 block carb per tortilla
Whole Wheat Flour Tortillas- 10 grams of carb per tortilla= 1 block carb per tortilla.
Make sure you are subtracting the dietary fiber content from the carbohydrate grams to get the accurate carb content. Bread has gotten a bit of a bad wrap in the Zone world. It is not the enemy if you choose wisely. I would love to hear about any good finds you have made!
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Orange Chicken Stir Fry

This recipe calls for quite a few carrots, which are not ideal on the Zone. I cut the portion size of carrots I added down some, but you could cut it more if needed.
Orange sauce: 1/2 cup cornstarch, 1 cup orange juice, 1/2 cup soy sauce, 1/2 cup rice vinegar, 2 TB honey, 4 cloves garlic minced, 1 1/2 tsp red pepper flakes, salt. Whisk all ingredients together and set aside.
Stir Fry: 2 cup sliced carrots, 2 cups broccoli, 2 cups snow peas, 6 oz diced chicken. Cook chicken over medium heat and set aside. Cook veggies and 1/4 cup water for about 4 minutes. Add chicken back into mixture and cook another 2-3 minutes. Add orange sauce and cook until it has thickened.
Orange Chicken Stir Fry- Two 3 block servings
3 oz chicken (3 blocks protein)
1 cup carrots (2 blocks carbs)
1 cup broccoli ( 1/2 block carbs)
1 cup snow peas (1/2 block carbs)
9 cashews- (3 blocks fat)
Post thoughts to comments.

Thai Chicken

This chicken has a lot of flavor for very little work. I put it over broccoli slaw instead of rice noodles and added the crushed cashews for fat. It is low on carbs as is so you will need to add blocks to make it balance. Cut the chicken into thin slices to make cooking easier.
Thai Marinade: 4 scallions whites sliced thinly, 2 cloves minced garlic, 1/2 cup soy sauce, 1/4 cup rice vinegar, 2 TB brown sugar, 1 TB fresh lime juice, 1/2 tsp red pepper flakes.
Mix together marinade and use 1/2 to marinate chicken for 30 minutes. Reserve other half to drizzle over chicken and slaw.
In a large skillet heat 1 TB olive oil over med- high heat and add strips of chicken in small batches. Do not over crowd chicken. Cook through, about 4 minutes on each side, and serve over broccoli slaw.
Thai Chicken- 3 blocks
3 oz chicken strips- (3 blocks protein/ 1 block fat)
2 cups broccoli slaw- (about 1 block carb)
6 cashews crushed to top chicken (2 blocks fat)
1 whole wheat pita sliced and toasted (2 blocks carbs)
Post thoughts to comments.

Turkey Meatballs

My Mom is from Denmark and made a version of these meatballs that I loved as a kid. I have made some pretty drastic changes to make them Zone friendly...but my kids now love the healthier version too!
Turkey Meatballs: Mix 1 lb ground turkey, 1/4 cup ketchup, 2 TB Worcestershire sauce, 1 egg, 1/4 cup Parmesan cheese, 2 cloves garlic, 3 TB whole wheat flour, 1 tsp salt, 1/2 tsp black pepper.
Cook meatballs over med- high heat in pan with 1 TB olive oil. Cook until dark brown on each side. Place meatballs on sheet and bake at 400 degrees for 20 minutes.
I make these on the smaller side so each meatball is about 1/2 oz.
Meatball Dinner- 3 blocks
4-5 meatball (weigh for exact blocks)- (3 blocks protein/ 1 block fat)
2 cups broccoli/ cauliflower steamed (1 block carb)
2 cups spinach salad with 1/2 apple sliced, sprinkling of feta and pecans (2 blocks carb/ 1 block fat)
2 tsp Raspberry Walnut Vinaigrette (1 block fat)
Post thoughts to comments.

Say...Cheese!

I get a lot of questions about the breakdown of different types of cheese. I have listed the one's that I use most frequently, however, there are MANY other varieties to choose from.

Cheddar- 1 oz= 3 blocks fat/ 0 blocks carb/ 1 block protein
Parmesan- 1 oz- 2 blocks fat/ 0 carbs/ 1 block protein
Swiss- 1 oz= 2 blocks fat/ 0 carbs/ 1 block protein
Mozzarella= 1 oz= 0 fat/ 0 carbs/ 1 block protein
Pepperjack- 1 oz= 2 blocks fat/ 0 carbs/ about 1 block protein

The mozzarella I use is low fat, but all others are not. Using the low fat version will change these numbers some...so beware of that. I tend to like the flavor of the real thing better, so I use less if need be. Hope this helps! Post thoughts to comments.

Stuffed Flank Steak

This is the first time I have made this recipe and it was a winner! It makes four 4 block servings, so this is a great one to make for leftovers (lunch the next day??).
Marinade:
2 TB olive oil, 2 TB balsamic vinegar and 3 cloves garlic crushed. Mix all ingredients and marinate 1 1/2 pounds of flank steak for 20-30 minutes.
Filling: Mix and saute the following ingredients;
4 scallions chopped
1 red bell pepper sliced into thin strips
1 cup spinach (add in the last 30 seconds of cooking)
Remove flank steak from marinade and lay flat. Spread 2 oz of shredded pepper jack cheese over meat. Top with pepper, onion mixture. Roll steak tightly and bind with string or kitchen twine. Place on rack in baking dish seam side down. Cook 45-50 minutes at 450 degrees. Let stand for 10 minutes before slicing.
Stuffed Flank Steak- 3 blocks
3 oz stuffed steak- (3 blocks protein/ 1 block fat)
1 1/2 cups zucchini and onions (1 1/2 blocks carbs)
1/2 whole wheat pita (1 block carb)
I counted the fat in the pepper jack and the olive oil used to marinate. I was still 1/2 block short on carbs. Post thoughts to comments.

Sausage Scramble

I used some of the leftover Italian turkey sausage I had for this easy scramble. You can add many different varieties of veggies to this to mix it up. My version is about 1/4 block high in carbs due to the green peppers.
Turkey Sausage Scramble- 2 blocks
1/2 green bell pepper sliced and sauteed in olive oil (1/4 block carb/ 1 block fat)
1/2 link turkey Italian sausage de-cased(1 block protein/ 1 block fat)
1 egg (1 block protein)
1 cup sliced strawberries (1 block carb)
1/2 whole wheat English muffin (1 block carb)
Post thoughts to comments.

Old Standby

Turkey taco salad is one of those meals that is a staple in my house. It is quick, flavorful and really easy to zone.
Turkey Taco Salad- 3 blocks
1 head of hearts of romaine lettuce chopped- (1/2 block carbs)
3 oz ground turkey taco meat (2 blocks protein)
1/4 cup kidney beans (1 block carb)
1/4 cup corn (1 block carb)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
Post thoughts to comments.