Printable Zone Diet For Women
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 have to bring on a perfect balance of healthy carbs (40%), Protein (30%), and healthy fats (30%) in your daily meals.
The diet focuses on bringing your core body functions to their peak performance and efficiency.
So, while going by your day-to-day routine, you must 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, in her book ‘Enter the Zone’ in 1995.
The diet needs to be practiced under the strict supervision of a medical professional, and one has to be cautious in the process.
So, it would be best if you plan your daily consumption of proteins, healthy carbs, and healthy fats by 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 fast food options in your daily meals.
- Avoid all the fatty( unsaturated fats) and starchy food items to cut unwanted calories.
- Eliminate all 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.
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
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.
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.
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.
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.
garlic chicken
Breakfast- 1 serving of protein pancakes with 1 orange.
Snack- 1 serving of green wheatgrass smoothie.
Lunch- 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.
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 should be careful 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
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