FOOD BLOCKS IN THE ZONE
(Proteins, Carbs, and Fats)

Key: Eat every 4 - 6 hours so you don't bonk out.

Important Rule for BLOCKS: You want to eat 4 blocks per meal. Each of the following portions represents 1 block. So your protein at a meal may consist of

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PROTEINS
(you may have 4 of these per meal)

Meat and Poultry

• Beef (1 oz)
• Canadian Bacon, lean (1 oz)
• Chicken Breast skinless (1 oz)
• Chicken Breast deli (1 1/2 oz)
• Turkey Breast skinless (1 oz)
• Turkey Brest deli (1 1/2 oz)
• Turkey ground (1 1 /2 oz)
• Turkey bacon (3 strips)

Fish and Seafood

• Bass freshwater (1 oz)
• Bass sea (1 1/2 oz)
• Calamari (1 1/2 oz)
• Catfish (1 1/2 oz)
• Cod (1 1/2 oz)
• Clams (1 1/2 oz)
• Crabmeat (1 1/2 oz)
• Lobster (1 1/2 oz)
• Mackerel (1 1/2 oz)
• Salmon (1 1/2 oz)
• Snapper (1 1/2 oz)
• Trout (1 1/2 oz)
• Tuna steak (1 oz)
• Tuna canned in water (1 oz)

Eggs and Dairy

• Egg whites (2 eggs)
• Eggs (1 egg)
• Cottage cheese, low fat (1/4 cup)
• Lowfat or nonfat cheese (1 oz)

Vegetarian

• Protein Powder (7 grams)
• Tofu, extra firm (2 oz)
• Tofu, firm (3 oz)
• Tofu, soft (4 oz)

• 16 artichokes, or
• 8 artichokes, 1/2 cup lentils, or
• 3 cups eggplant, 1/2 cup tomatoe sauce, 1/2 cup blueberries for dessert, or
• 2 tomatoes, 1 1/2 cucumber, 1 glass of wine, 1 peach

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CARBOHYDRATES - FAVORABLE
(you may have 4 of these per meal)

Cooked Vegetables

• Artichoke (4 large)
• Asparagus (12 spears)
• Beans (1 1/2 cups)
• Black beans (1/4 cup)
• Broccoli (3 cups)
• Chickpeas (1/4 cup)
• Eggplant (1 1/2 cups)
• Lentils (1/4 cup)
• Mushrooms, whole boiled (2 cups)
• Onions (1/2 cup)
• Spinach (3 1/2 cups)
• Squash (2 cups)
• Tomoatoe sauce (1/2 cup)
• Tomatoe, canned chopped (1 cup)
• Zuchinni (2 cups)

Raw vegetables

• Green beans (2 cups)
• Bell peppers (2 cups)
• Broccoli (1 1/2 cups)
• Celery (1/4 cup)
• Cucumber, medium (1 1/2)
• Lettuce, romaine (10 cups)
• Lettuce, iceberg (2 heads)
• Mushrooms (4 cups)
• Onions (1 1/2 cups)
• Radishes (4 cups)
• Snow peas (1 1/2 cups)
• Spinach (20 cups)
• Tomatoes (2)
• Tomatoes, cherry (2 cups)

Fruits (fresh, frozen, or canned light)

• Apple (1/2)
• Applesauce (1/3 cup)
• Apricots (3)
• Blueberries (1/2 cup)
• Cherries (8)
• Grapes (1/2 cup)
• Grapefruit (1)
• Nectarine (1/2)
• Kiwi (1)
• Orange (1/2)
• Peach (1)
• Pear (1/2)
• Pineapple, cubed (1/2 cup)
• Plum (1)
• Strawberries (1 cup)

Grains

• Barley (1/2 tablespoon)
• Oatmeal, slow cooked (1/2 oz dry)
• Oatmeal, slow cooked (1/3 cup cooked)

CARBOHYDRATES - UNFAVORABLE
(Use in moderation!!)

• Baked Beans (1/4 cup)
• Refried beans (1/4 cup)
• Carrots (1 cup)
• French Fries (5 pieces)
• Baked or sweet potatoe (1/3 cup)

Fruits

• Banana (1/3)
• Canelope (1/4 melon)
• Dates (2 pieces)
• Rasins (1 tablespoon)

Fruit Juices

• Apple juice (1/3 cup)
• Orange juice (1/3 cup)
• Tomatoe juice (1 cup)
• Vegatable juice (3/4 cup)

Grains and Breads

• Bagel (1/4)
• Whole grain bread (1/2 slice)
• Cereal (1/2 oz)
• Graham Cracker (1 1/2)
• Saltines (4)
• English Muffin (1/4)
• Granola (1/2 cup)
• Grits (1/3 cup)
• pancake (1)
• Rice (1/4 cup)
• Hamburger roll (1)

Others

• BBQ sauce (2 tbsp)
• Candy Bar (1/4)
• Honey (1/2 tbsp)
• Ice cream (1/4 cup)
• Jam or jelly 2 tbsp
• Potatoe chips or pretzels (1/2 oz)
• Sugar (2 tsp)
• syrup (2 tsp)
• teryaki sauce (1 tbsp)

Alcohol

• Beer, light (6 oz)
• Beer, regular (4 oz)
• Liquor (1 oz)
• Wine (4 oz)

Important Rule for BLOCKS: You want to eat approximately 4 blocks of fat per meal. Each of the following portions represents 1 block. So your fat intake at a meal may consist of