Zone Diet Food List (94 Zone Diet Foods in PDF)

Zone Diet Food List

How many diet regimens have you attempted in the past without much success in achieving your weight loss goals?

Losing weight is not an easy task, and you may find yourself switching from one diet plan to another until you find the one that works best for your body type and preferences. 

No single diet fits all, but one weight loss diet that is still relevant today even though it dates back over 30 years is the Zone Diet.

If you are new to the diet and wondering what foods to include or not include in your grocery list, read on to find out. 

What Is The Zone Diet?

Zone Diet Food List

Zone Diet Food List – What Is The Zone Diet?

The zone diet is one of the most successful diet regimens.

The theory behind the diet is that when people eat the appropriate balance of foods, they enter a state known as “The Zone,” which allows them to lose weight and keep it off.

Dr. Barry Sears developed the high protein diet over 30 years ago, but its popularity keeps soaring high.

The aim of the diet is to reduce diet-induced inflammation, provide fast weight loss results, improve mental and physical performance, and help you live a healthier more fulfilling life.  

A vital component of the Zone Diet is adhering to a rigorous carbohydrate-protein-fat ratio of 40 percent carbohydrate, 30 percent protein, and 30 percent fat at each meal.

According to Dr. Sears, an appropriate nutritional balance at each meal helps keep your hormones in check. 

It also helps control food cravings and lethargy for four to five hours after eating.

The diet is easy to implement, and some people it to make long-term dietary adjustments. Another reason for the diet’s popularity is its diversity in food selection.

What Foods Can You Eat On The Zone Diet?

The list of foods for the zone diet is diverse allowing you to make as many simple and delectable meals as you can. It comprises foods with a low glycemic index and low-fat protein.

According to health studies, low GI meals can help patients with diabetes improve their glycemic control, blood pressure, and inflammation levels. 

The food options are similar to those of the Mediterranean diet. The Zone Diet divides food into five major categories: Proteins, Vegetables, Fruits, Healthy Fats, and Grains/Starches

Proteins

Zone Diet Food List

Zone Diet Food List – Proteins

A third of your meal should mainly compose of lean protein, which should be the size and thickness of your palm.  

While you are at it, stay away from processed meats and dairy products containing high saturated fats and cholesterol.

To keep your exposure to bad fats at a bare minimum, stick to high quality, low-fat animal and plant protein food sources, and low-fat dairy.

  • Chicken Breast
  • Turkey Bacon
  • Turkey Breast
  • Ground Turkey
  • Grass-fed Beef
  • Lean Bacon
  • Tuna
  • Salmon
  • Scallops 
  • Shrimp
  • Egg Whites
  • Low-fat Cheese
  • Low-fat Cottage Cheese
  • Low-fat Greek Yogurt
  • Low-Fat Milk
  • Low-Fat Yogurt
  • Soybean Products

Vegetables

Zone Diet Food List

Zone Diet Food List – Vegetables

Many diet plans would be incomplete without a vegetable serving on their plates, and the zone diet is no exception.

If you are on a vegetarian diet, you might wonder how the zone diet, which advocates for consuming more proteins, would do you good. 

However, many veggies are also a great source of proteins and considering that two-thirds of your plate will contain veggies, you are good to go. The veggies to include on the list are:

Broccoli

Bok Choy

Bean Sprouts

Bamboo Shoots

Alfalfa Sprouts

Brussels sprouts

Cauliflower

Carrots

Cabbage

Black Beans

Bell Peppers

Romaine Lettuce

Green Beans

Egg Plant

Cucumber

Collard Greens

Chickpeas

Celery

Lentils

Leeks

Kidney Beans

Kale

Jalapeno Peppers

Okra

Mushrooms

Turnips

Tomatoes

Spinach

Spaghetti Squash

Radishes

Onions

Zucchini

Yellow Squash

Water Chestnuts

Fruits

Zone Diet Food List

Zone Diet Food List – Fruits

Fruits provide a wide range of nutrients, including vitamins, fiber, healthy carbohydrates, and other minerals. The zone diet allows you to eat various fruits.

However, you should only consume low glycemic fruit to control inflammation and blood sugar surges. The low GI fruits to add to your grocery list are:

  • Strawberries
  • Raspberries
  • Boysenberries
  • Blueberries
  • Blackberries
  • Cherries
  • Grapefruit
  • Oranges
  • Tangerine
  • Limes
  • Lemons
  • Kiwis
  • Grapes
  • Apricots
  • Apples
  • Plums
  • Pears
  • Peaches

Healthy Fats

Zone Diet Food List

Zone Diet Food List – Healthy Fats

Some people stay away from fats because of the assumption that they do not aid in weight loss but rather boost weight gain.

Though this could be true about saturated and trans fats, the same is not true about unsaturated fats, which are ideal for optimal health.  

They reduce bad cholesterol levels, provide antioxidants to help grow and maintain your body’s cells, and serve as healthy building blocks for the human body.

Healthy fats should come from the following food sources. 

  • Olive Oil
  • Olives
  • Almond Butter
  • Almond Oil
  • Almonds
  • Avocados
  • Canola Oil
  • Cashews
  • Macadamia Nuts
  • Peanuts
  • Peanut Butter
  • Walnuts

Grains 

Zone Diet Food List

Zone Diet Food List – Grains 

Grains contain a lot of fiber, helping you keep a healthy weight by making you feel full and satisfied longer.

In addition to aiding digestion, whole grains reduce the risk of heart disease, diabetes, and even some types of cancer. 

Despite its many advantages, the zone diet does not contain a wide variety of grains in its dietary guidelines.

Grains lack the same mineral and vitamin content as more natural food options like vegetables and fruits, which is why you should consume them sparingly.

Only the following grains are permissible in the diet:

  • Barley
  • Oatmeal

Drinks

Zone Diet Food List

Zone Diet Food List – Drinks

The zone diet is exceptionally picky about what you can drink. However, it would be best if you stay hydrated.

You can eat more moisture veggies and fruits, and the following drinks will do just fine.

  • Plain water
  • Sparkling water
  • Low far milk
  • Caffeine-free milk
  • Unsweetened and caffeine-free tea

The Zone Diet Foods to Avoid

Zone Diet Food List

Zone Diet Food List – The Zone Diet Foods to Avoid

The zone diet allows the consumption of a wide range of foods. However, it only advocates for foods with low GI, which means that anything with a high GI should be off-limits.

Foods that you should avoid include

  • Starchy veggies
  • High sugar fruits
  • Fruit juices
  • Fizzy drinks
  • Cakes
  • Bread
  • Pasta
  • White rice
  • Cereal
  • Bagels
  • Fatty red meat
  • Egg yolks
  • Organ meats
  • Caffeinated tea
  • Caffeinated coffee
  • Alcohol

Printable Zone Diet Food List (PDF)

Zone Diet Food List
Proteins
Chicken Breast
Turkey Bacon
Turkey Breast
Ground Turkey
Grass-fed Beef
Lean Bacon
Tuna
Salmon
ScallopsĀ 
Shrimp
Egg Whites
Low-fat Cheese
Low-fat Cottage Cheese
Low-fat Greek Yogurt
Low-Fat Milk
Low-Fat Yogurt
Soybean Products
Vegetables
Broccoli
Bok Choy
Bean Sprouts
Bamboo Shoots
Alfalfa Sprouts
Brussels sprouts
Cauliflower
Carrots
Cabbage
Black Beans
Bell Peppers
Romaine Lettuce
Green Beans
Egg Plant
Cucumber
Collard Greens
Chickpeas
Celery
Lentils
Leeks
Kidney Beans
Kale
Jalapeno Peppers
Okra
Mushrooms
Turnips
Tomatoes
Spinach
Spaghetti Squash
Radishes
Onions
Zucchini
Yellow Squash
Water Chestnuts
Fruits
Strawberries
Raspberries
Boysenberries
Blueberries
Blackberries
Cherries
Grapefruit
Oranges
Tangerine
Limes
Lemons
Kiwis
Grapes
Apricots
Apples
Plums
Pears
Peaches
Healthy Fats
Barley
Oatmeal
Drinks
Plain water
Sparkling water
Low far milk
Caffeine-free milk
Unsweetened and caffeine-free tea
The Zone Diet Foods to Avoid
Starchy veggies
High sugar fruits
Fruit juices
Fizzy drinks
Cakes
Bread
Pasta
White rice
Cereal
Bagels
Fatty red meat
Egg yolks
Organ meats
Caffeinated tea
Caffeinated coffee
Alcohol

Final Thoughts

Initially, the zone diet might be challenging because you need to measure and weigh your foods to stay in the zone.

However, because the food options are diverse, it gets easier to make as many delectable recipes as possible.

Even as promising as the diet plan is, it is always advisable to seek professional help before starting any new diet. 

See Also

Keto Zone Diet Foods List

Zone Diet Pros and Cons

Zone Diet for Women

Dr Sebi Food List

Galveston Diet

Scarsdale Diet Plan

Vertical Diet Plan

Sirtfood Diet Plan