1. Eat a Zone meal or snack within one hour after waking.
2. Eat every 4 to 6 hours after a meal or 2 to 2½  hours after a snack, whether you are hungry or not.
3. Assess your hunger level and mental focus before every meal or snack. Lack of hunger and clarity of mind are signs you are staying in the Zone.
4. Drink eight 8-ounce glasses of water a day.
5. Start every meal or snack with low-fat protein. Next add low glycemic-load carbohydrates (i.e. vegetables and fruits) and good fats (i.e. olive oil). Remember, a typical serving of low-fat protein fits in your palm of your hand and is no thicker than your hand (about 3 ounces for most females and 4 ounces for most males) A typical snack contains 1 ounce of protein for both women and men. At first, a kitchen scale may be helpful for measuring. Don’t worry. You’ll be able to eyeball it in no time. If your plate looks like this, you’re on the right track:
   
   
6. Supplement daily with a highly purified Omega-3 concentrate like OmegaRx^®.
7. Don’t beat yourself up for straying here or there. Your next meal or snack can get you right back on track.

A Sample Day in the Zone

So now that we know the basic rules, let’s see what a typical day In the Zone for a typical American female might look like, using the Basic Zone Rules.

Breakfast

A 6-egg-white omelet mixed with some asparagus and 2 teaspoons of olive oil. The breakfast would also include 2/3 cup of slow-cooked oatmeal and a cup of strawberries.

Lunch

A grilled chicken salad with 3 ounces of chicken breast, some olive oil and vinegar dressing, and fresh fruit for dessert.

Late-afternoon Snack

2 hard boiled eggs in which the yolks have been removed and replaced with hummus (mashed chickpeas and olive oil).

Dinner

5 ounces of salmon covered with a tablespoon of slivered almonds, 2 cups of steamed vegetables, and a cup of mixed berries for dessert.

Late-night Snack

1 ounce of soft cheese and a glass of wine (or a small piece of fruit).

Easy Zone Snacks

Snacks are like mini-meals on the Zone Diet. Each one contains a small portion of protein, carbs, and fat. You can create an infinite variety of your very own Zone-favorable snacks by mixing and matching 1 protein, 1 carbohydrate, and 1 fat choice from the lists below.

PROTEINS

• 1/4 cup low-fat cottage cheese
• 1 ounce part-skim or "lite" mozzarella
• 2 1/2 ounces part-skim or "lite" ricotta cheese
• 1 ounce sliced meat (turkey, ham, chicken)
• 1 ounce tuna packed in water
• 1 string cheese
• 1 1/2 ounces deli meat

CARBOHYDRATES

• 1/2 apple
• 3 apricots
• 1 kiwi
• 1 tangerine
• 1/3 cup "lite" fruit cocktail
• 1/2 pear
• 1 cup strawberries
• 3/4 cup blackberries
• 1/2 orange
• 1/2 cup grapes
• 8 cherries
• 1/2 nectarine
• 1 peach
• 1 plum
• 1/2 cup peaches
• 1/2 cup crushed pineapple
• 1 cup raspberries
• 1/2 cup blueberries
• 1/2 grapefruit
• 1/3 cup unsweetened applesauce
• 2 cups sliced celery
• 4 cups sliced cucumber
• 2 red or green peppers, raw
• 1/4 cup hummus
• 1/2 cup salsa
• 1 1/2 cups snow peas, raw
• 2 cups cherry tomatoes

FATS

• 3 olives (green or black)
• 1 macadamia nut
• 1 tablespoon guacamole
• 1 tablespoon avocado
• 3 almonds
• 6 peanuts
• 2 pecan halves
• 1/2 teaspoon almond butter
• 1/2 teaspoon natural peanut butter

Bottled applesauce vinegar, balsamic olives tarragon capers vanilla extract olive(s), black dill, dried water, lemon-lime flavored (unsweetened)  vinegar, red wine vinegar, apple cider tabasco sauce peanut butter vinegar, unsweetened rice tahini, sesame roasted water, purified	Seasonings nutmeg cinnamon  mustard, dried cilantro salt and pepper lemon herb seasoning chili powder celery salt thyme curry powder parsley, dried pepper, freshly ground oregano, dried pepper, black basil, dried miso, light red pepper flakes
Canned chickpeas mushrooms, canned   tomatoes, canned vegetable broth vegetable stock chicken stock tomato puree   water chestnuts tuna, spring water	Condiments/Oils worcestershire sauce soy sauce salsa Zoned Italian Sauce hummus mayonnaise, reduced-fat mustard, dijon olive oil, extra-virgin almond oil   tamari soy sauce
Fruit apple lemon blueberries nectarine raspberries grapes mandarin orange peach(es) honeydew melon plum(s) strawberries pineapple apple, (gala) orange apple, red delicious	Dry Goods macadamia nuts corn starch   peanuts vegetable spray oatmeal soup mix almonds, slivered fructose sugar substitute (sweet and low) stevia cocoa powder, unsweetened
Fish/Seafood swordfish shrimp scallops, baby bay fish filet	Frozen Goods tofu blueberries, frozen unsweetened strawberries, frozen unsweetened
Dairy/Eggs egg substitute egg(s) egg whites cottage cheese, low-fat milk, low-fat yogurt, plain low-fat milk, 1-percent cheese, low-fat cheese, cheddar (fat-free)	Natural Foods/Supplements Zone protein powder tempeh   fructose, powdered apple fiber powder
Meat & Poultry chicken breast, boneless & skinless turkey bacon, low-fat chicken tenderloins   turkey breast, deli-style very lean beef	Juice lemon juice pineapple juice, unsweetened
	Vegetables any vegetable you enjoy (except corn, peas, and potatoes)

Here is a guide on Zone Food Blocks to help you choose the right amount of foods to keep you In the Zone. This list contains portioned amounts of proteins, carbohydrates, and fats that will keep you In the Zone. From this list, most women should choose 3 blocks of protein, 3 blocks of carbohydrate, and 3 blocks of fat for each meal. Each selection in the Food Block list is one block. For example, one ounce of chicken equals one block, a woman should have 3 ounces of chicken. Most men should choose 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat for each meal. Then choose 1 block of each for mid-afternoon and pre-bedtime snacks. See examples below.

To find out how many blocks you need per day click here - protein calculator - this will tell you how many protein blocks you need per day, this number is also how many carbohydrate and fat blocks you need. If your calculated protein number is 15 blocks per day, then you will also need 15 carbohydrate and 15 fat blocks per day.

Sample Lunch for Women:

3 protein blocks = 3oz. chicken
3 carbohydrate blocks = 3 cups asparagus
3 fat blocks = 1 tsp. olive oil

Sample Snack:

1 protein block = 1oz. canned tuna in water
1 carbohydrate block = 2 cups celery
1 fat block = 1/3 tsp. olive oil

Use this list as a reference, but realize that these numbers are not set in concrete. There is more information on Food Blocks in the books A Week in the Zone and Zone Meals in Seconds by Dr. Barry Sears.

Protein Most women should choose 3 blocks and men 4 blocks from the protein list per meal. (Each protein block below contains 7 grams of protein.) Meat and Poultry Best Choices (low in saturated fat) 1 oz. Beef (range fed or game) 1 oz. Chicken breast, skinless 1 ½ oz. Chicken breast, deli-style 1 ½ oz. Ground beef (Less than 10% fat) 1 ½ oz. Lean Canadian Bacon 1 oz. Turkey breast, skinless 1 ½ oz. Turkey breast, deli-style 1 ½ oz. Turkey, ground 3 strips Turkey bacon Fair Choices (moderate in saturated fat) 1 oz. Beef (lean cuts) 1 oz. Chicken, skinless, darkmeat 1 oz. Corned beef, lean 1 ½ oz. Duck 1 oz. Ham, lean 1 ½ oz. Ham, deli-style 1 oz. Lamb, lean 1 oz. Pork, lean 1 oz. Pork Chop 3 slices Turkey Bacon 1 oz. Turkey, skinless, dark meat 1 oz. Veal Poor Choices (high in saturated fat, Arachidonic Acid, or both) 3 ½ slices Bacon, pork 1 oz. Beef, fatty cuts* 1 ½ oz. Beef, ground (>10% fat) 1 link Hot dog, beef or pork 1 link Hot dog, chicken or turkey 1 oz. Pepperoni 1 oz. Salami 2 links Sausage, pork 2 patties Sausage, pork *Arachidonic Acid Fish and Seafood 1 oz. Bass (freshwater) 1 ½ oz. Bass (sea) 1 ½ oz. Bluefish 1 ½ oz. Calamari 1 ½ oz. Catfish 1 ½ oz. Cod 1 ½ oz. Clams 1 ½ oz. Crabmeat 1 ½ oz. Haddock 1 ½ oz. Halibut 1 ½ oz. Lobster 1 ½ oz. Salmon* 1 oz. Sardines* 1 ½ oz. Scallops 1 ½ oz. Snapper 1 ½ oz. Swordfish 1 ½ oz. Shrimp 1 ½ oz. Trout 1 oz. Tuna (steak) 1 oz. Tuna, canned in water *Rich in EPA Eggs (Best Choices) 2 Egg whites ¼ cup Egg substitute Fair Choices 1 Whole egg* *Arachidonic Acid Protein-Rich Dairy (Best Choices) 1 oz. Cheese, nonfat ¼ cup Cottage cheese, low-fat Fair Choices 1 oz. Cheese, low-fat 1 oz. Mozzarella cheese, skim 2 oz. Ricotta cheese, skim Poor Choices 1 oz. Hard Cheeses Vegetarian (always check package labels) 7 grams, 1/3 oz. Protein powder ½ patty Soy burger 3 slices Soy Canadian bacon 1 link Soy hotdog ½ cup Soy hamburger crumbles 2 links Soy sausage links 1 patty Soy sausage 2 oz. Tofu, firm or extra firm Mixed Protein Sources (Contain more carbohydrate, so read labels carefully) ¼ block Soybeans, boiled ¾ patty Soybean hamburger 5 oz. Tofu, silken 4 oz. Tofu, soft Mixed Protein / Carbohydrate (Contain 1 block protein and 1 block carbohydrate) 1 cup Milk, low-fat (1%) 8 oz. Soy milk 10 grams Soy Flour ½ cup Yogurt, plain 1 ½ oz. Tempeh Fat Most women should choose 3 blocks and men should choose 4 blocks from the fat list per meal. (Each fat block below contains 1.5 grams of fat.) Best Choices (rich in monounsaturated fat) ½ tsp. Almond butter 1/3 tsp Almond oil 1 tsp. Almonds (slivered) 3 Almonds (whole) 1 tbsp. Avocado 2 Cashews 1 tbsp Guacamole 1 Macadamia nut 3 Olives 1/3 tsp. Olive oil 1/3 tsp olive oil plus vinegar to taste, Olive oil and vinegar dressing 6 Peanuts ½ tsp. Peanut butter, natural 1/3 tsp. Peanut oil 3 Pistachios ½ tsp. Almond butter 1/3 tsp. Sesame oil ½ tsp. Tahini Fair Choices (low in saturated fat) 1/3 tsp. Canola oil 1/3 tsp. Mayonnaise, regular 1 tsp. Mayonnaise, light ½ tsp. Sesame oil 1/3 tsp. Soybean oil ½ tsp. Walnuts, shelled and chopped Poor Choices (low in saturated fat) 2 tsp. Bacon bits, imitation 1/3 tsp. Butter ½ tbsp. Cream (half and half) 1 tsp. Cream cheese 2 tsp. Cream cheese, light 1/3 tsp. Lard ½ tbsp. Sour cream 1 tbsp. Sour cream, light 1/3 tsp. Vegetable shortening ½ tsp.Tahini

Carbohydrates Most women should choose 3 blocks and men 4 blocks from the carbohydrate list per meal. (Each carbohydrate block below contains 9 grams of carbohydrate.) Low Density Carbohydrates (Best Choices) Cooked Vegetables 4 large Artichoke 1 cup Artichoke Hearts 1 cup Asparagus (12 spears) 1 ½ cups Beans, green or wax 1/4 cup Beans, black 3 cups Bok choy 3 cups Broccoli 1 ½ cups Brussel sprouts 3 cups Cabbage 4 cups Cauliflower 1/4 cup Chickpeas 2 cups Collard greens 1 ½ cups Eggplant 1/4 cup Hummus 2 cups Kale 1/4 cup Kidney beans 1 cup Leeks 1/4 cup Lentils 2 cups Mushrooms (boiled) ½ cup Onions, chopped (boiled) 1 cup Okra, sliced 1 cup Sauerkraut 2 cups Spaghetti squash 3 ½ cups Spinach 2 ½ cups Swiss chard 1 ½ cups Turnip, mashed 4 cups Turnip greens 2 cups Yellow squash 2 cups Zucchini Raw Vegetables 10 cups Alfalfa sprouts 4 cups Bamboo shoots 3 cups Bean sprouts 4 cups Broccoli 4 cups Cabbage. shredded 4 cups Cauliflower pieces 2 cups Celery, sliced ¼ cup Chick peas 4 cups Cucumber, sliced 10 cups Endive, chopped 10 cups Escarole, chopped 2 Green or red peppers 2 cups Green or red peppers, chopped 2 cups Jalapeño peppers 2 heads Lettuce, iceberg 10 cups Lettuce, romaine, chopped 4 cups Mushrooms, chopped 1 ½ cup Onions, chopped 4 cups Radishes, sliced ½ cup Salsa 1 ½ cups Snow peas 20 cups Spinach 1 Spinach Salad (3 cups raw spinach, ½ raw onion, and 1 raw tomato) 2 Tomato 2 cups Tomato, cherry 1 ½ cups Tomato, chopped 1 Tossed salad (3 cups shredded lettuce, ½ raw green pepper, and 1 raw tomato) 1/3 cup Water chestnuts 10 cups Water cress Fruits ½ Apple 1/3 cup Applesauce (unsweetened) 3 Apricots 3/4 cup Blackberries ½ cup Blueberries ½ cup Boysenberries 8 Cherries 1/3 cup Fruit cocktail (light) ½ cup Grapes ½ Grapefruit 1 Kiwi 1 Lemon 1 Lime ½ Nectarine ½ Orange 1/3 cup Orange, Mandarin, canned in water 1 Peach ½ cup Peaches, canned in water ½ Pear 1 Plum 1 cup Raspberries 1 cup Strawberries 1 Tangerine Grains (read labels) ½ tbs.Barley (dry) 1/3 cup Oatmeal (slow-cooking) (cooked)** ½ oz. Oatmeal (slow-cooking) (dry)** **Contains GLA High Density Carbohydrates (use in moderation) Cooked Vegetables ½ cup Acorn squash ¼ cup Beans, baked ¼ cup Beans, refried ½ cup Beets, sliced ½ cup Butternut squash 1 Carrot 1 cup Carrots, sliced 1 cup Carrots, shredded ¼ cup Corn 5 French fries ¼ cup Lima beans 1/3 cup Parsnips ½ cup Peas ¼ cup Pinto beans ¼ cup Potato, baked 1/3 cup Potato, boiled ¼ cup Potato, mashed 1/3 cup Sweet potato, baked ¼ cup Sweet potato, mashed Fruits 1/3 Banana ¼ melon Cantaloupe ¾ cup Cantaloupe, cubed ¾ cup Cranberries 3 tsp Cranberry sauce 2 Dates 1 Fig ½ cup Guava 2/3 cup Honeydew melon, cubed 3 Kumquat 1/3 cup Mango, sliced ¾ cup Papaya, cubed ½ cup Pineapple, diced 2 Prunes, dried 1 tbsp Raisins ¾ cup Watermelon, cubed Fruit Juices 1/3 cup Apple 1/3 cup Apple cider ¼ cup Cranberry ¼ cup Fruit punch ¼ cup Grape 1/3 cup Grapefruit 1/3 cup Lemonade, unsweetened 1/3 cup Lime 1/3 cup Orange ¼ cup Pineapple 1 cup Tomato ¾ cup V-8 Grains, Cereals, and Breads ¼ Bagel, small ½ Biscuit 1 oz. Bread crumbs ½ slice Bread, whole grain or white 1 Breadstick, hard ½ Breadstick, soft ½ oz. Buckwheat, dry ½ oz. Bulgur wheat, dry ½ oz. Cereal, dry 1-inch square Cornbread 4 tsp. Cornstarch 1 oz. Couscous, dry 1 ½ squares Cracker, graham 4 Cracker, saltine 3 Cracker, Triscuit ¼ Croissant, plain ½ oz. Crouton 1/3 Doughnut, plain ¼ English muffin ½ oz. Granola 1/3 cup Grits, cooked ½ oz. Melba toast ½ oz. Millet, dry ½ Muffin, blueberry, mini ¼ oz. Noodles, egg, cooked 1 Pancake, four-inch ¼ cup Pasta, cooked ½ pocket Pita bread 2 cups Popcorn, popped 1/5 cup Rice, brown, cooked 1/5 cup Rice, white, cooked 1 Rice cake ¼ Roll, bulkie ½ Roll, small dinner ½ Roll, hamburger 1 Taco shell 1 Tortilla, six-inch corn ½ Tortilla, eight-inch flour ½ Waffle Alcohol 6 oz. or ½ bottle Beer, light 4 oz. or 1/3 bottle Beer, regular 1 oz. Distilled spirits 4 oz. Wine Others 2 tbsp Barbecue sauce 1/3 slice Cake ¼ Candy bar 2 tbsp Catsup 2 tbsp Cocktail sauce 1 Cookie, small ½ tbsp Honey ¼ cup Ice cream, regular 1/6 cup Ice cream, premium 2 tbsp Jam or jelly ½ tsp Molasses, light 1 ½ tbsp Plum sauce ½ oz. Potato chips ½ oz. Pretzels 4 tsp Relish, pickle 2 tsp Sugar, brown 2 tsp Sugar, granulated 1 tbsp Sugar, confectionary 2 tsp Syrup, maple 2 tsp Syrup, pancake 1 tbsp Teriyaki sauce ½ oz Tortilla chips