Zone Diet For Women (Printable)

You don’t need to be a food expert or nutritionist to understand the concepts and mechanisms of this Zone diet for women. The ideology behind the diet is quite simple- bring on a perfect blend of healthy carbs, proteins, and healthy fats on your meal platter to fuel your body’s nutritional requirements.

You cannot specifically call this a weight loss diet plan. Instead, it aims towards increasing your body’s healthy functioning while fuelling it with all the required macronutrients. However, there’s still a chance that you may end up losing some good weight in the course of this diet.

What is a Zone diet for women?

While practicing this diet, you just have to bring on a perfect balance of healthy carbs( 40%), Protein ( 30%), and healthy fats ( 30%) in your daily meals. The diet simply focuses on bringing your core body functions to their peak performance and efficiency.

So, while you are going by your day-to-day routine, you have to take your food as the most crucial aspect of your overall health and well-being. The diet was invented and designed by Dr. Sears, a biochemist, via her book named ‘Enter the Zone’ in 1995.

The diet needs to be practiced under the strict supervision of a medical professional and this is where one has to be really cautious and careful in the process. So, you really have to plan up your daily consumption of proteins, healthy carbs, and healthy fats by your age, weight, and health condition.

Additionally, read through the instructions and guidelines below regarding the printable Zone diet for women before you jump on with this diet.

General guidelines for Zone diet for women

  • Include all the lean proteins, healthy carbs, and healthy fat food options in your daily meals
  • Avoid all the fatty( unsaturated fats) and starchy food items to cut on the unwanted calories
  • Eliminate all the grain-based foods and starchy veggies
  • Even though the diet is quite suitable for people with diabetes, consult your doctor beforehand
  • Drink at least 12-13 cups of water daily

 

Weekly sample planner for Zone diet for women

Day 1.

Zone diet for women - wheatgrass smoothie

Zone diet for women – wheatgrass smoothie

Breakfast- 1 serving of non-fat greek yogurt with 1 apple

Snack- 1 serving of green wheatgrass smoothie

Lunch- 1 serving of protein pancakes with pecans ( 1 oz)

Snack- 1 cup of almonds ( 1 oz)

Dinner- 1 serving of roasted Mexican tilapia with roasted spinach and tomatoes

 

Day 2.

blueberry yogurt smoothie

blueberry yogurt smoothie

Breakfast- 1 serving of tofu and veggie scramble with 1 orange

Snack- 1 serving of blueberry yogurt smoothie

Lunch- 1 serving of Garlic chicken with quinoa and mixed green salad

Snack- 1 serving of pecans ( 1 oz)

Dinner- 1 serving of tortilla pizza with chicken

 

Day 3.

Zone diet for women - courgette Caprese

Zone diet for women – courgette Caprese

 Breakfast- 1 serving of scrambled eggs with cream cheese and spinach

Snack- 2 baby carrots with hummus

Lunch- 1 serving of courgette Caprese with 1 orange

Snack- 1 serving of non-fat Greek yogurt with strawberries

Dinner- 2 servings of stir-fried prawns with mixed greens

 

Day 4.

Zone diet for women - mustard steak

Zone diet for women – mustard steak

Breakfast- 1 serving of spinach scrambled eggs with 1 serving of skimmed milk

Snack- 1 cup of nonfat Greek yogurt with raspberries

Lunch- 1 serving of baked COD with roasted kale

Snack- 1 serving of banana with peanut butter

Dinner- 2 servings of mustard steak with chunky chips and salad 

 

Day 5.

Zone diet for women - soy honey-baked salmon

Zone diet for women – soy honey-baked salmon

Breakfast- 1 serving of baked eggs in avocadoes with 1 apple

Snack- ½ cup of raspberries with flavored yogurt

Lunch- 1 serving of soy honey-baked salmon with stir-fried kale

Snack- 1 serving of green smoothie with pecans ( 1 oz)

Dinner- 1 serving of beef and veggie stir-fry with herb sauce

 

Day 6.

Zone diet for women - garlic chicken

Zone diet for women – garlic chicken

Breakfast- 1 serving of protein pancakes with 1 orange

Snack- 1 serving of green wheatgrass smoothie

Lunch-2 servings of garlic chicken with mixed greens

Snack- ½ cup of mini pretzels with 2 tbsp of hummus

Dinner- 1 serving of ham and cheese wrap with roasted tomatoes and mushrooms

 

Day 7.

Zone diet for women - tortilla pizza

Zone diet for women – tortilla pizza

Breakfast- 1 cup spiced yogurt with banana

Snack- 1 serving of spinach, kale, and pear smoothie

Lunch- 1 serving of tortilla pizza with chicken

Snack- 1 serving of apple with almond butter

Dinner- 2 servings of chicken Ceaser wrap with roasted tomatoes

 

Bottomline for Zone diet for women

While practicing this diet, you got to be really careful and cautious with your meal portions and serving sizes. Hence, getting in touch with a medical professional in the same respect is highly recommended.

Printable (PDF) Zone diet for women

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
Breakfast1 serving of non-fat greek yogurt with 1 apple1 serving of tofu and veggie scramble with 1 orange1 serving of scrambled eggs with cream cheese and spinach1 serving of spinach scrambled eggs with 1 serving of skimmed milk1 serving of baked eggs in avocadoes with 1 apple1 serving of protein pancakes with 1 orange1 cup spiced yogurt with banana
Snack1 serving of green wheatgrass smoothie1 serving of blueberry yogurt smoothie2 baby carrots with hummus1 cup of nonfat Greek yogurt with raspberries½ cup of raspberries with flavored yogurt1 serving of green wheatgrass smoothie1 serving of spinach, kale, and pear smoothie
Lunch1 serving of protein pancakes with pecans ( 1 oz)1 serving of Garlic chicken with quinoa and mixed green salad1 serving of courgette Caprese with 1 orange1 serving of baked COD with roasted kale1 serving of soy honey-baked salmon with stir-fried kale2 servings of garlic chicken with mixed greens1 serving of tortilla pizza with chicken
Snack1 cup of almonds ( 1 oz)1 serving of pecans ( 1 oz)1 serving of non-fat Greek yogurt with strawberries1 serving of banana with peanut butter1 serving of green smoothie with pecans ( 1 oz)½ cup of mini pretzels with 2 tbsp of hummus1 serving of apple with almond butter
Dinner1 serving of roasted Mexican tilapia with roasted spinach and tomatoes1 serving of tortilla pizza with chicken2 servings of stir-fried prawns with mixed greens2 servings of mustard steak with chunky chips and salad 1 serving of beef and veggie stir-fry with herb sauce

 
1 serving of ham and cheese wrap with roasted tomatoes and mushrooms2 servings of chicken Ceaser wrap with roasted tomatoes

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