I cooked this London Broil in the crockpot with : 1 can stewed tomatoes, 1 red bell pepper, 1 green bell pepper, 2 cloves of garlic, 1 TB Worcestershire sauce, salt and pepper to taste. Cook for about 7 hours on low.
This is such an easy recipe for pork tenderloin. Rub any spice rub you like a let and wrap in aluminum foil. Refrigerate for at least an hour and then bake at 350 degrees for about 1 1/2 hours. 
After eating more than my share of "un-Zoned" delights over the last couple days, it is nice to get back on track. This salad is heavy enough to be a meal, but light enough to be a nice break from the holiday fare. I added chicken pieces sauteed in garlic, salt and pepper to a salad with: mixed greens, 1/4 cup kidney beans, 1 TB Gorgonzola cheese, 4 croutons broken into crumbs, 9 pecans broken into pieces. Olive oil and balsamic vinegar dressing to coat. Post thoughts to comments. Makes 2 three block servings.
The cornerstone of the Zone is reading your labels accurately. Make sure you subtract out your dietary fiber from your overall carbohydrate total. The above label would be as follows:
This recipe was forwarded to me by CFSCC's Kelly Greco. She has been zoning since starting Crossfit and seen amazing results. I adjusted a couple amounts of ingredients to make it balanced, but the taste should be the same.
I used leftover chicken and shredded it for this salad. Saute green or red bell pepper with 1 TB heated olive oil and add chicken in to heat. In a salad bowl, combine 3 cups mixed greens, 1/4 cup kidney beans, and pecans. Add the peppers and chicken to salad and mix. Drizzle olive oil and balsamic to finish and serve. Makes one 3 block serving.
I use whole wheat pita crumbs instead of regular bread crumbs to coat this chicken. Much lower glycemic index and it tastes really good! Coating: 1 whole wheat pita blended into crumbs, 1/4 cup Parmesan cheese, 1 tsp garlic powder, 1 tsp dried oregano, salt and pepper to taste. Cut chicken breasts into larger strips and coat with whole wheat flour, dip into bowl of beaten egg whites, and coat with crumb mixture. In a large skillet heat 2 TB olive oil over medium high heat and cook strips until golden on both sides. Place on cooking sheet and place in 350 degree oven for 15-20 minutes.
I used leftover flank steak for this but choose your protein of liking. Saute the flank steak in 1 TB of teriyaki sauce until well coated. Remove steak from pan and set aside. Add 1 red bell pepper sliced, 1 1/2 cups green beans, 1 1/2 cups zucchini sliced, 1/2 cup sliced carrots, 1 cup sliced celery into the pan and cook over medium-low heat for about 5-7 minutes. Add steak back into mixture and serve immediately. Sprinkle with almonds or pecans for fat. Makes two servings. Post thoughts to comments.
Very easy lunch or quick dinner! My kids love adding their own toppings, and the pita bread makes a perfect crispy thin crust! Get creative with your toppings on this...
Minestrone is one of my favorite soups, and although there are some key ingredients missing here (mainly the pasta shells), it was pretty tasty. I used this as a side with Flank Steak because you will need to add protein to balance. 
Thanks so much to all of you who attended the Zone Clinic at CFSCC on Saturday. Please let me know what you liked, did not like, learned, did not learn, etc... I would love you feedback on the clinic so that I can continue to make it better. You were a great group...thanks for all the good questions! I look forward to watching your progress!
I know...I know...you have seen this one before right? You just can't go wrong with a classic! Enjoy your weekend and I will be back on Monday! 
This was a really simple stir fry to throw together quickly. I used chicken breast, but you could also use pork or beef with this and it would be great. The sauce for the stir fry is: 1 TB soy sauce, 1 TB rice vinegar, 1/2 tsp brown sugar. Mix in a bowl and set aside. In a stir fry pan, cook chicken until done and remove and set aside. In same pan add 4-5 cups green beans, 1 red bell pepper sliced, 1 green bell pepper sliced, 1/2 tsp red pepper flakes, salt and pepper. Cook until peppers are tender and add in chicken and sauce. Saute for about 5 minutes and serve immediately. Add crushed peanuts or cashews to top.
A tried and true favorite in my household! There are a lot of Zone meatloaf recipes out there...so pick one that sounds good to you. I have posted this recipe a number of times, so refer back if you need the recipe.
I used top sirloin for this, but you could also use London Broil or a lean beef cut of your choice. I trimmed the fat from the steak and cut into 3-4 oz pieces for cooking. Over med-high heat braise both sides of the steak until browned. In a large pot add 1 can Italian style stewed tomatoes, 1 red and 1 green bell pepper slices, 2 cloves garlic, 1 TB Worcestershire sauce, salt and pepper. Add steak and bring to a boil. Lower heat and simmer for 2-3 hours.
I eat a lot of pork because it such a naturally lean meat. This is a really basic meal that is very easy to balance. I used a spice rub for the pork chops and grilled them. 
I get asked a lot about having wine on the Zone. You can most definitely have wine on the Zone, you just need to balance it with protein and fat. 4 ounces of wine is 1 block of carbs, so you would need to have 1 block of protein and fat to balance.
Roasted Chicken - 3 blocks
Beef stew has always been "comfort food" to me. There is not really much to it, so it is pretty easy to Zone. I did replace potatoes with parsnips because I like the flavor. I cooked 8 oz of lean stew beef in a pot with 3 cloves garlic. Add about 2 1/2 cups water and 1 packet of beef bouillon. Add 1 cup carrots sliced, 1 cup celery sliced, 1/2 cup parsnips cut into cubes, salt and pepper to taste. Bring to a boil and cook over low heat for 2 hours.
I love hamburgers!! I make turkey burgers a lot as well, but today I used organic, grass fed beef...very tasty! 
After a weekend of eating, and eating and eating....I have tried to keep our meals on the lighter side this week! 
