Zone Diet Plan (Printable PDF)

Zone Diet Plan

Zone diet plan involves eating a certain amount of protein, carbs and fat in every meal to reduce inflammation.

The zone diet has a specific ratio of 40% carb, 30% fat and 30% protein.

Thanks, Dr. Sears, for the Zone Diet!

Thirty years ago, the theory of the zone diet was presented to the world by a biochemist called Dr. Sears. It was more than theoretical for him because he was motivated by the early loss of his family members due to heart attacks.

He had to find a practical way to solve it, which birthed the “zone diet”.

What is the zone diet plan?

Simply put, the zone diet is a system that reduces/prevents inflammation in your body by regulating the amount, type, and blend of food you are to eat as a whole ratio.

The followers of the zone diet are instructed to eat a percentage of carbs (40%), protein (30%), and fats (30%).

The carbohydrate components must have a low glycemic index, which ensures a slow release of sugar into the blood and stables your appetite (you feel full).

The protein must be lean, too (i.e. contains a meager amount of fat), and the fat must be monounsaturated to lower cholesterol in the bloodstream.

Following the Zone Diet Plan

To follow the zone diet plan, you must enroll to be a student of either of the two ways the zone diet offers you.

You are enrolling (choosing to follow) for the Hand-Eye Method or the Zone Food Blocks.

Hand-Eye Method

Zone Diet Plan - Hand-Eye Method

Zone Diet Plan – Hand-Eye Method

If you choose to follow this method of the zone diet, it requires you to:

  • Use your hand to evaluate your food portion size
  • Use your five fingers to remind you to eat five times daily at intervals of five hours.
  • Use your eyes to keep watch of time because you must not go without food for five hours
  • Use your eyes to estimate food portions

It is a simple method of following the zone diet. The Hand-Eye method is symbolic of constantly reminding you of your diet plan without checking a journal/diary.

Your plate must be divided into three parts to follow this method effectively. According to the zone diet’s recommendation, this ensures that 40% of your plate gets served with carbs, 30% with lean proteins, and 30% with monounsaturated fat.

With this method, you can quickly eat out anywhere as far as your eyes and hands can estimate the right portions and food.

The Zone Food Block Method

The zone food block method is a more advanced zone diet method. Followers must measure their weight, height, hip, and waist measurements to determine the number of zone food blocks they can eat daily.

The zone food block allots 3-5 zone blocks to main meals such as breakfast, lunch, and dinner.

A snack, on the other hand, is allotted a standard of 1 zone block. Each zone unit comprises a protein block that contains 7g of proteins, a fat block that contains 1.5g of fat, and a carb block that contains 9g of carbohydrates.

The zone food block method has made its standard clear. After measuring yourself, you align to the standards of food blocks that suit your situation.

Foods to Avoid During Zone Diet Plan

The zone food chart restricts you from this food because it can cause inflammation. Take a rundown on this list of foods as a guide for your diet.

  • High-sugar fruits: bananas, grapes, dried fruits, raisins, mangoes, etc.
  • Refined and processed carbs: like bagels, bread, noodles, pasta, and any white-flour products.
  • High-sugar or starchy vegetables: corn, peas, potatoes, carrots, etc.
  • Other processed foods: not excluding breakfast cereals and muffins.
  • Soft drinks:  sugar-sweetened drinks and sugar-free drinks must be avoided.
  • Coffee and tea: minimize your intake of these drinks. You are meant to rely solely on water.
  • Foods with added sugar: cakes, candy, cookies, etc.

Foods to Eat

Let’s take a rundown on the food the zone diet recognizes.


For a monounsaturated fat diet, look at these lists.

  • Avocados
  • Peanut butter
  • Nuts:  like peanuts, macadamia, almonds, cashews, pistachios, etc.
  • Tahini
  • Oils like sesame, canola, olive, and peanut oil.


The Zone Diet supports foods/vegetables with a low glycemic index and a little fruit from the list below.

  • Vegetables like peppers, cucumbers, spinach, mushrooms, tomatoes, yellow squash and more
  • Grains, like oatmeal, barley, and more.
  • Fruit like apples, berries, plums, oranges, etc.


Your protein option for the zone diet must be strictly lean. Take a look at these options as a guide.

  • Lean pork, beef, veal, and more
  • Fish and shellfish
  • Tofu, vegetarian protein, and other soy products
  • Egg whites, low-fat cheese, low-fat milk and yogurt, etc.

A Typical Food Block Sample for Men and Women

The average male consumes 14 food blocks, while the average female consumes 11 daily. Below is a typical sample for men and women based on the average standard.

Breakfast (Men:4 food blocks; women: 3 food blocks)

Scrambled eggs with turkey bacon, vegetables and fruit

  • 2 Scrambled eggs
  • 3 strips of turkey bacon
  • 1 ounce of low-fat cheese
  • 1 apple
  • 3 1/2 cups (630 grams) of spinach, cooked
  • 1 cup (156 grams) mushrooms, boiled
  • 1/4 cup (53 grams) onions, boiled (not necessary for a woman)
  • 1 1/3 teaspoons (6.6 ml) olive oil

Lunch (Men: 4 food blocks; women: 3 Food blocks)

Grilled chicken and egg salad with fruit.

  • 3 ounces (84grams) grilled skinless chicken (women 2 ounces weighing 57g)
  • 1 hard-boiled egg
  • Up to 2 heads of iceberg lettuce
  • 1 cup (70 grams) of raw mushrooms
  • 1 cup (104 grams) raw cucumber, sliced
  • 1 sliced red pepper
  • 2 tablespoons avocado.
  • 1 teaspoon (5 ml) vinegar dressing.
  • 2 plums (1 plum for women)

Mid-afternoon snack (1 food block for both sexes)

Boiled egg, nuts and fruit.

  • 1 hard-boiled egg
  • 3 almonds
  • 1/2 apple

Dinner (Men: 4 food blocks; Women: 3 food blocks): 

Grilled salmon, lettuce and sweet potatoes.

  • 6 ounces (113 grams) grilled salmon (women: 4 ounces weighing 113 grams).
  • 2/3 cup (67 grams) of sweet potatoes, baked
  • Up to 1 head of iceberg lettuce
  • 1/4 cup (37 grams) raw tomato
  • 1 cup (104 grams) raw cucumber, sliced
  • 2 tablespoons avocado
  • 1/3 teaspoon (3.3 ml) olive oil

Pre-Bedtime Snack (1 food block for both sexes)

Cottage cheese, nuts and fruit.

  • 1/4 cup (56 grams) cottage cheese
  • 6 peanuts
  • 1/2 orange

It is important to note that the outline is a man’s food block diet, but the information in the bracket is the only change made when setting up the outlined diet for women.

Pros and Cons Zone Diet

The benefits of sticking and following the zone diet inspired by its flexibility are:

  • You remain healthy even in Old age
  • It’s an excellent way to slow down your aging
  • Improved body performance
  • Loss of weight and extra body fat
  • It is flexible and doesn’t restrict any food choice but recommends against them.

The disadvantages of the Zone diet include the following:

  • There is little evidence to prove its benefits
  • It is not proven how it reduces inflammation

Frequently Asked Questions

Question: What is “the zone”?

Answer: The zone is a state of stable/good insulin blood level in the body. Your good HDL and low LDL measure it.

Question: Can I try the Zone diet?

Answer: Yes, you can. Although it has a lot of unproven theories, it would help you eat often and depend less on processed food, which can be harmful.

Printable Zone Diet Plan

BreakfastLunchSnackDinnerTotal calories for the day
SundayOat meal spiced with vanilla extract and cinnamon Calories:157Tuna sandwich Calories:2502 slices of swiss cheese Calories:160Beef stew seasoned with garlic worcestershire sauce, salt and pepper Calories:185752
MondayBreakfast sandwich with 2 macademia nuts Calories:254Tacos served with tabasco Calories:238Half grape fruit Calories:52Turkey and greens with 1 peach slice Calories:136680
TuesdaySteak and eggs Calories:978Grilled chicken salad  Calories:370Strawberries Calories:32Fresh fish served with large salad Calories:1981578
WednesdayFruit salad sprinkled with 9 chopped almonds Calories:160Deli sandwich Calories:5601 hard boiled egg, 1-2 oranges and 6 peanuts Calories:128Chili served with fresh cilantro Calories: 4041252
ThurdaySmoothie blend of milk, protein powder, frozen strawberries and blueberries with 12 cashews Calories:138Quesadilla served with 1-2 Oranges Calories:4782 slices of cheddar cheese Calories:140Chicken breast with 1 orange and 2 macademia nuts Calories:2501006
FridayBreakfast Quesadilla Calories:400Grilled chicken Calories:1201 poached egg with half slice bread and half tbsp of peanut butter Calories:137Ground beef with 1 tomato sauce and spaghetti squach Calories:218875
Saturday1 cantaloupe, cubed, 1 cup of cottage cheese and 12 almonds Calories:280Turkey burger Calories:349Sliced apple Calories:30Taco salad Calories:5301189

See Also

Paleo Diet Plan

Vegetarian Diet Plan

Sirtfood Diet Plan

Low Sodium Fast Food