The Complete Zone Diet Plan Cookbook: 290+ Zone Diet Recipes and Anti-Inflammatory Meals For A Permanent Weight Loss & Longevity 9798215238691

Table of contents :
Copyright
Zone Diet Plan Introduction
Zone Diet Plan Guide: How It Works?
What is the Zone in Zone Diet?
Benefits of Being in the Zone
Zone Diet Meals Plan Sample
Zone Diet and Exercise
What is Zone Blocks?
Zone Diet Calculator - Calculating Your Requirements
Zone Diet Recipes Collections
Main Dish Recipes
Beef Stew and Biscuits
Beef Stew with Red Wine
Eggplan-tasia
Zone Diet Italian Stew
Rumanian Steak
Zoned Beef Stew
Vanessa's Zone Chili
Zone Diet Lamb Chops
Joanie's Chili
Zone Diet Winter Chili
Zone Chili
Old Fashioned New England Baked Beans
Pork Chop Dijon with Brussels Sprouts
Pork with Mushroom Gravy
Barbeque Chicken
Cajun Chicken and Shrimp Stew
Zone Diet Chicken & Dressing
Chicken Asparagus Bundles
Zone Diet Chicken and Tomatoes
Chicken Breast and Spinach
Chicken Cannelloni
Chicken in Orange Sauce
Chicken Kali
Chicken Taco
Country Chicken
Disguised Chicken with Green Beans
Easy Awesome Chicken
Eggplant Chicken Parmagiana Casserole
Garlic Roasted Chicken and Veggies
Ground Turkey & Kidney Beans
High-Speed Chicken Stir-Fry
Lime Spice Chicken
Orange Cashew Chicken
Orange Chicken with Creamy Wine Sauce
Rosemary Chicken a la Lisa
Stuffed Turkey Breast
Teriyaki Chicken & Vegetables
Turkey Scaloppini with Mushrooms
Turkey with Green Beans and Tomato Sauce
Turkey with Green Beans and Tomato Sauce
Yogurt Chicken
Zone Diet Baked Scallops
Blackened Tuna
Brown Bagging It in Style
Zone Diet Cooked Tuna
Crab Bisque
Fisherman's Stew
Dill Lime Salmon
Grilled Fish with Tomato Tarragon Sauce
Grilled Salmon with Mushroom and Tomato Coulis
Lemon Parsley Scallops
Pan-Fried Salmon with Swiss Chard
Peanut Shrimp
Salmon and Vegetable Medley
Zone Diet Poached Sole
Sea Bass Delight
Shrimp Stir Fry
Stuffed Fish Fillets
Tangy Baked Fish with Veggies
Ten Minute Fish Dish
Teriyaki Halibut
Tuna Steak with Zone Tarragon Mustard Sauce
Appetizer/Breakfast Recipes
Grandma's Hot Dogs and Peppers
Grilled Chicken Kebabs
Grilled Sausages and Veggies
Kielbasa and Green Beans
Overstuffed Portobello Mushroom Bake
Salmon with Asian Fruity Salsa
Salmon with Salsa Salad and Spaghetti Sauce
Salsa Scramble
Sausage and Vegetable Combo
Sausage Flowers
Sausage with Cannellini
Spicy Middle Eastern Skewers
Spicy Sausage & Beans
Veggie Dog Island Stir Fry
Zoned Italian Sauce
Zone Diet Hummus
Bed and Breakfast Waffles
Blueberry Cottage Cheese
Breakfast Burrito
Breakfast Casserole
Breakfast Creole Omelette Souffle
Breakfast in a Bowl
Breakfast Omelette
Breakfast Quiches
Chocolate Oatmeal
Crab & Cheese Omelet and Oatmeal with a Twist
Creamy Cinnamon Oatmeal
Zone Diet Creamy Oats
Dr. Bell's ZoneGOmeal
Zone Diet French Toast
Mexican Morning Burrito
Oat Waffle with Cheese Omelette
Oat and Egg White Hot Cereal
Quick Apple Cobbler Breakfast
Quick Applesauce Breakfast
Quick Oatmeal Breakfast
Skillet Breakfast Hash
Super Creamy One-Dish Oatmeal Breakfast
Vegetarian Oatmeal
Favorable Trail Mix
Zone French Toast
Zone-favorable Cold Muesli
Lunch/Snack Recipes
One Bowl Lunch to Go
Quick Tuna Lunch
Satisfying Zone Lunch
Chicken with Zucchini over Spaghetti Squash
Spaghetti Squash Lasagna
Spicey Spaghetti
Zoned Veggie Lasagna
Portabello Tuna Burgers
Tuna Burgers
Vegetarian Pizza Burger and Salad
Vegetarian Spicy Black Bean Burger
Zoned Reuben Sandwich
Bacon and Apple Sandwich
Breakfast Sandwich
Sweet and Sour Tuna Sandwich
Turkey Sandwich
Turkey and Swiss Sandwich
Vegetarian Deli Sandwich
Veggie Sausage Egg Sandwich
Chocolate Meringue Pie in the Zone
Fluffy Berry Pie
Pumpkin Pie
Squash & Okra Pie
Seafood Pizza
Zoned Pizza from Scratch
Crustless Quiches
Spinach and Mushroom Quiche
Sweet or Savory Cottage Cheese Pancakes
Sweet or Savory Cottage Cheese Pancakes
Zone Pancakes
Chicken Fajita
Chicken Fajita Roll-Up
Chicken Fajita Roll-Up
Crock-Pot Beef Fajitas
Huevos Rancheros en El Zone
Zone Chorizo
Ham Pita with a Side Salad
Zone Diet Sloppy Joes
Pita Pizza
Smoked Salmon Quesadillas
One Bowl Lunch to Go
Quick Tuna Lunch
Satisfying Zone Lunch
Chicken with Zucchini over Spaghetti Squash
Spaghetti Squash Lasagna
Spicey Spaghetti
Zoned Veggie Lasagna
Portabello Tuna Burgers
Tuna Burgers
Vegetarian Pizza Burger and Salad
Vegetarian Spicy Black Bean Burger
Zoned Reuben Sandwich
Bacon and Apple Sandwich
Breakfast Sandwich
Sweet and Sour Tuna Sandwich
Turkey Sandwich
Turkey and Swiss Sandwich
Vegetarian Deli Sandwich
Veggie Sausage Egg Sandwich
Chocolate Meringue Pie in the Zone
Fluffy Berry Pie
Pumpkin Pie
Squash & Okra Pie
Seafood Pizza
Zoned Pizza from Scratch
Crustless Quiches
Spinach and Mushroom Quiche
Sweet or Savory Cottage Cheese Pancakes
Sweet or Savory Cottage Cheese Pancakes
Zone Pancakes
Chicken Fajita
Chicken Fajita Roll-Up
Chicken Fajita Roll-Up
Crock-Pot Beef Fajitas
Huevos Rancheros en El Zone
Zone Chorizo
Ham Pita with a Side Salad
Zone Diet Sloppy Joes
Pita Pizza
Smoked Salmon Quesadillas
Cottage Cheese and Apple Snack
Zone Diet Dill Dip
Pepperoni Cracker Snack
Cottage Cheese Delight
Quick Delicious Salmon Patties
Quick Eggs on English Muffin
Red Lentil Loaf
Rich's Peanut Butter Cups
Spinach Frittata
Tuna Patties
Veggie Bacon Bake
Zoned Frittata
Zoned Manicotti
Zoned Muffalata
Soup/Salad Recipes
Zone Diet Quick Lunch Soup
Cheesy Chicken Vegetable Soup
Chicken Noodle Soup Supreme
Cream of Pumpkin Soup
Eclectic Cabbage Soup
Homestyle Beef Vegetable Soup
Make-ahead Chicken Vegetable Barley Soup
Zone Diet Pea Soup
Refried Bean Soup
Salmon Noodle Soup
Zone Diet Taco Soup
Zone Diet Zucchini Soup
Antipasto Salad with Grilled Chicken & Grapes
Broccoli Salad
Cabbage & Shrimp Salad
Chicken Salad with Cucumber & Melon
Chicken Taco Salad
Chicken Waldorf Salad
Chilled Edamame Salad
Cold Beef Salad
Cottage Cheese, Fruit and Nut Salad
Crunchy Tuna Vegetable Salad Nori Wraps
Curried Chicken Salad
Eggless Salad
Elisa's Tasty Tuna Salad
Fruity Chicken Salad with Sweet Mustard Dressing
Garden Salad with Sautéed Scallops and Bacon
Last Minute Chicken Salad
Lentil Salad
Mexican Chicken and Pineapple Salad
Mexican Chicken Salad
Protein Salad
Quick Tuna and Garbanzo Salad
Salata Meshwiya (Tunisian)
Shrimp and Cucumber Salad
Shrimp Artichoke Salad
Shrimp Fajita Salad
Shrimp with Tri-Bean Salad
Southwest Salad
Southwestern Spicy Chicken Salad
Springtime Salad
Strawberry Salad
Strawberry Spinach Salad
Summer Berry Salad
Summer Shrimp Salad with Mango-Papaya Salsa
Sweet and Spicy Tuna Salad
Tomato Mozzarella Salad
Tuna Salad Zoned
Zone Waldorf Salad
Dessert/Beverage Recipes
Almond Oatmeal Cookies
Banana Pudding
Cream Cheesecake au Zonée
Frozen Blueberry Yogurt
Guilt Free Dessert
Hotcakes
Jellied Fruit Salad with Walnuts
Mock Strawberry Shortcake
Peach and Almond Soufflé
Chocolate Pudding
Pumpkin-Warm Custard or Cold Ice
Strawberry Mousse
Tahini Zone Cakes
Thanksgiving Pumpkin Mousse
Zone Friendly Yogurt
Iced Cappuccino Snack
Melon Smoothie
Pineapple Shake
Quick Breakfast Shake
Raspberry Delight
Strawberry Soy Oatmeal Smoothie
Strawberry Soy Shake
Strawberry-Kiwi Smoothie
Zone Super Chocolate Shake
ZonePerfectFrappachino

Citation preview

The Complete Zone Diet Plan Cookbook: 290+ Zone Diet Recipes and Anti-Inflammatory Meals For A Permanent Weight Loss & Longevity

TA B L E O F C O N T E N T S Copyright Zone Diet Plan Introduction Zone Diet Plan Guide: How It Works? What is the Zone in Zone Diet? Benefits of Being in the Zone Zone Diet Meals Plan Sample Zone Diet and Exercise What is Zone Blocks? Zone Diet Calculator - Calculating Your Requirements Zone Diet Recipes Collections Main Dish Recipes Beef Stew and Biscuits Beef Stew with Red Wine Eggplan-tasia Zone Diet Italian Stew Rumanian Steak Zoned Beef Stew Vanessa's Zone Chili Zone Diet Lamb Chops Joanie's Chili Zone Diet Winter Chili

Zone Chili Old Fashioned New England Baked Beans Pork Chop Dijon with Brussels Sprouts Pork with Mushroom Gravy Barbeque Chicken Cajun Chicken and Shrimp Stew Zone Diet Chicken & Dressing Chicken Asparagus Bundles Zone Diet Chicken and Tomatoes Chicken Breast and Spinach Chicken Cannelloni Chicken in Orange Sauce Chicken Kali Chicken Taco Country Chicken Disguised Chicken with Green Beans Easy Awesome Chicken Eggplant Chicken Parmagiana Casserole Garlic Roasted Chicken and Veggies Ground Turkey & Kidney Beans High-Speed Chicken Stir-Fry Lime Spice Chicken Orange Cashew Chicken

Orange Chicken with Creamy Wine Sauce Rosemary Chicken a la Lisa Stuffed Turkey Breast Teriyaki Chicken & Vegetables Turkey Scaloppini with Mushrooms Turkey with Green Beans and Tomato Sauce Turkey with Green Beans and Tomato Sauce Yogurt Chicken Zone Diet Baked Scallops Blackened Tuna Brown Bagging It in Style Zone Diet Cooked Tuna Crab Bisque Fisherman's Stew Dill Lime Salmon Grilled Fish with Tomato Tarragon Sauce Grilled Salmon with Mushroom and Tomato Coulis Lemon Parsley Scallops Pan-Fried Salmon with Swiss Chard Peanut Shrimp Salmon and Vegetable Medley Zone Diet Poached Sole Sea Bass Delight

Shrimp Stir Fry Stuffed Fish Fillets Tangy Baked Fish with Veggies Ten Minute Fish Dish Teriyaki Halibut Tuna Steak with Zone Tarragon Mustard Sauce Appetizer/Breakfast Recipes Grandma's Hot Dogs and Peppers Grilled Chicken Kebabs Grilled Sausages and Veggies Kielbasa and Green Beans Overstuffed Portobello Mushroom Bake Salmon with Asian Fruity Salsa Salmon with Salsa Salad and Spaghetti Sauce Salsa Scramble Sausage and Vegetable Combo Sausage Flowers Sausage with Cannellini Spicy Middle Eastern Skewers Spicy Sausage & Beans Veggie Dog Island Stir Fry Zoned Italian Sauce Zone Diet Hummus

Bed and Breakfast Waffles Blueberry Cottage Cheese Breakfast Burrito Breakfast Casserole Breakfast Creole Omelette Souffle Breakfast in a Bowl Breakfast Omelette Breakfast Quiches Chocolate Oatmeal Crab & Cheese Omelet and Oatmeal with a Twist Creamy Cinnamon Oatmeal Zone Diet Creamy Oats Dr. Bell's ZoneGOmeal Zone Diet French Toast Mexican Morning Burrito Oat Waffle with Cheese Omelette Oat and Egg White Hot Cereal Quick Apple Cobbler Breakfast Quick Applesauce Breakfast Quick Oatmeal Breakfast Skillet Breakfast Hash Super Creamy One-Dish Oatmeal Breakfast Vegetarian Oatmeal

Favorable Trail Mix Zone French Toast Zone-favorable Cold Muesli Lunch/Snack Recipes One Bowl Lunch to Go Quick Tuna Lunch Satisfying Zone Lunch Chicken with Zucchini over Spaghetti Squash Spaghetti Squash Lasagna Spicey Spaghetti Zoned Veggie Lasagna Portabello Tuna Burgers Tuna Burgers Vegetarian Pizza Burger and Salad Vegetarian Spicy Black Bean Burger Zoned Reuben Sandwich Bacon and Apple Sandwich Breakfast Sandwich Sweet and Sour Tuna Sandwich Turkey Sandwich Turkey and Swiss Sandwich Vegetarian Deli Sandwich Veggie Sausage Egg Sandwich

Chocolate Meringue Pie in the Zone Fluffy Berry Pie Pumpkin Pie Squash & Okra Pie Seafood Pizza Zoned Pizza from Scratch Crustless Quiches Spinach and Mushroom Quiche Sweet or Savory Cottage Cheese Pancakes Sweet or Savory Cottage Cheese Pancakes Zone Pancakes Chicken Fajita Chicken Fajita Roll-Up Chicken Fajita Roll-Up Crock-Pot Beef Fajitas Huevos Rancheros en El Zone Zone Chorizo Ham Pita with a Side Salad Zone Diet Sloppy Joes Pita Pizza Smoked Salmon Quesadillas One Bowl Lunch to Go Quick Tuna Lunch

Satisfying Zone Lunch Chicken with Zucchini over Spaghetti Squash Spaghetti Squash Lasagna Spicey Spaghetti Zoned Veggie Lasagna Portabello Tuna Burgers Tuna Burgers Vegetarian Pizza Burger and Salad Vegetarian Spicy Black Bean Burger Zoned Reuben Sandwich Bacon and Apple Sandwich Breakfast Sandwich Sweet and Sour Tuna Sandwich Turkey Sandwich Turkey and Swiss Sandwich Vegetarian Deli Sandwich Veggie Sausage Egg Sandwich Chocolate Meringue Pie in the Zone Fluffy Berry Pie Pumpkin Pie Squash & Okra Pie Seafood Pizza Zoned Pizza from Scratch

Crustless Quiches Spinach and Mushroom Quiche Sweet or Savory Cottage Cheese Pancakes Sweet or Savory Cottage Cheese Pancakes Zone Pancakes Chicken Fajita Chicken Fajita Roll-Up Chicken Fajita Roll-Up Crock-Pot Beef Fajitas Huevos Rancheros en El Zone Zone Chorizo Ham Pita with a Side Salad Zone Diet Sloppy Joes Pita Pizza Smoked Salmon Quesadillas Cottage Cheese and Apple Snack Zone Diet Dill Dip Pepperoni Cracker Snack Cottage Cheese Delight Quick Delicious Salmon Patties Quick Eggs on English Muffin Red Lentil Loaf Rich's Peanut Butter Cups

Spinach Frittata Tuna Patties Veggie Bacon Bake Zoned Frittata Zoned Manicotti Zoned Muffalata Soup/Salad Recipes Zone Diet Quick Lunch Soup Cheesy Chicken Vegetable Soup Chicken Noodle Soup Supreme Cream of Pumpkin Soup Eclectic Cabbage Soup Homestyle Beef Vegetable Soup Make-ahead Chicken Vegetable Barley Soup Zone Diet Pea Soup Refried Bean Soup Salmon Noodle Soup Zone Diet Taco Soup Zone Diet Zucchini Soup Antipasto Salad with Grilled Chicken & Grapes Broccoli Salad Cabbage & Shrimp Salad Chicken Salad with Cucumber & Melon

Chicken Taco Salad Chicken Waldorf Salad Chilled Edamame Salad Cold Beef Salad Cottage Cheese, Fruit and Nut Salad Crunchy Tuna Vegetable Salad Nori Wraps Curried Chicken Salad Eggless Salad Elisa's Tasty Tuna Salad Fruity Chicken Salad with Sweet Mustard Dressing Garden Salad with Sautéed Scallops and Bacon Last Minute Chicken Salad Lentil Salad Mexican Chicken and Pineapple Salad Mexican Chicken Salad Protein Salad Quick Tuna and Garbanzo Salad Salata Meshwiya (Tunisian) Shrimp and Cucumber Salad Shrimp Artichoke Salad Shrimp Fajita Salad Shrimp with Tri-Bean Salad Southwest Salad

Southwestern Spicy Chicken Salad Springtime Salad Strawberry Salad Strawberry Spinach Salad Summer Berry Salad Summer Shrimp Salad with Mango-Papaya Salsa Sweet and Spicy Tuna Salad Tomato Mozzarella Salad Tuna Salad Zoned Zone Waldorf Salad Dessert/Beverage Recipes Almond Oatmeal Cookies Banana Pudding Cream Cheesecake au Zonée Frozen Blueberry Yogurt Guilt Free Dessert Hotcakes Jellied Fruit Salad with Walnuts Mock Strawberry Shortcake Peach and Almond Soufflé Chocolate Pudding Pumpkin-Warm Custard or Cold Ice Strawberry Mousse

Tahini Zone Cakes Thanksgiving Pumpkin Mousse Zone Friendly Yogurt Iced Cappuccino Snack Melon Smoothie Pineapple Shake Quick Breakfast Shake Raspberry Delight Strawberry Soy Oatmeal Smoothie Strawberry Soy Shake Strawberry-Kiwi Smoothie Zone Super Chocolate Shake ZonePerfectFrappachino

COPYRIGHT All rights reserved. No sections of this publication may be printed or reproduced in any structure without the written approval of the author. COPYRIGHT 2023 @ Julia Quinn

ZONE DIET PLAN INTRODUCTION Zone diet program works on a protein, carbohydrates and fat ratio which is 40:30:30 respectively. Even though appears simple and easy, this ratio has helped lots of people shedding their excess weight and obtaining some healthy mass. The best thing that experienced Zone diet users have mentioned is that this diet plan is undoubtedly pretty convenient to be adapted and you are able to use it for a very long time. Put this into scientific way, Zone diet helps reducing your silent inflammation which is frequently happening inside your body. There are a couple of other thoughts and opinions which stated that this ratio formula is fairly challenging to stick to for every meal. This is actually fairly true to some extent because it is extremely hard for any normal person to do so much computation for his daily meals. Nevertheless, the great news is that there are methods and procedures that may guide you very much in performing the calculation effortlessly and you just have to follow these methods. If perhaps you need much more information, there are also books on Zone diet that are published by Dr. Barry Sears, the founder of this diet program. Another misunderstanding is that Zone diet does not give a person the appropriate intake of calories. This is purely wrong as this diet doesn't recommend an individual to have more or less calories; but instead it encourages you to take as much calories as required by the body. Following a quick introduction about Zone diet, we'll now discuss ways to stick to a Zone diet plan. Here are just a number of general tips and hints for your reference. Zone diet program focuses on the appropriate planning of meal time in order to control the utilization of proteins and carbohydrate by

our bodies all around the day. This diet plan proposes people to eat at the least three Zone meals a day and also not to forget the snacks in between the three meals. A good Zone meal needs to keep you in the zone for at least four hours whereas a snack is roughly 2 hours. It's really important to take your food based on your pre-planned schedule even you are not hungry, so that you will always be remaining in the zone. Another important thing which you should keep in mind is that you must have your morning meal within one hour after waking up. You need to ensure that each meal or snack contains some amount of healthy proteins. The quantity of carbs and fat should also be proportionate to the ratio of 40:30:30. Only healthy carbs such as fresh veggies, fresh fruits and also grains should be chosen and virtually all bad carbohydrates such as processed sugar should be avoided. Additional fats are normally not need to be added. But, if you are having the above diet without any fat in them, then you must add some healthy saturated fats for instance olive oil or fish oil. Having adequate drinking water, not less than eight glasses of 8-oz glass, is important too and must definitely be put into practice strictly. For those who like cooking, Zone Diet Recipes Collection offers a wide range of recipes (over 270 recipes) for your cooking needs. With all of technology around you, it makes eating a zone diet meal everyday easier. It is not so hard to stick to the diet since zone diet foods match the daily menu of a non-zoner. In terms of those who don’t cook, there are many websites now that offer Zone Diet food home delivery, right at your doorstep!

ZONE DIET PLAN GUIDE: HOW IT WORKS? Zone Diet Plan was introduced by Dr Barry Sears, PhD. The zone for maximum calorie burning is 40% carbohydrate, 30%protein and 30% fat. Therefore, it is also called the 40-30-30 eating plan. Zone Diet is based on hormones, not calories. It claims that carbohydrates make people fat as most of them are insulin resistant. It believes that carbohydrate consumption produces insulin, which causes too many calories to be stored as fat. Dr. Barry Sears also goes on about eicosanoids, which are hormones which are synthesized from essential fatty acids. Zone diet claims that eicosanoids are the most powerful of all hormone systems and have ultimate control over all physiological functions. Carbohydrates create bad eicosanoids which in turn increases insulin production. With Zone Diet, the nutritional content of each meal should be in the ratio of 40-30-30. The Zone Diet is created based on research done into the effects of foods on hormone production and metabolic activity. It aims to ensure optimal health by using foods to manage metabolic activity and hormone production, which will lead to the zone and, not incidentally, weight control. High profile celebrities like Madonna, Demi Moore and Jennifer Aniston support this diet and are admittedly taken away by the results of the Zone Diet. Zone Diet works on the premise that human were meat eaters 100,000 years ago and our bodies was designed to handle the demands of a meat-based diet. Human evolutions introduced more carbohydrates into our daily diet, causing

an imbalance—mainly due to food grains. Our excess weight could be attributed to the numerous grains and starches in our diet, which include pasta, rice, breads, and potatoes. The Zone Diet strategy advocates a return to our ancestors' diets, in which meat, fruits, and vegetables were the primary dietary items. The Zone Diet does not forbid you from eating any specific food group; however, foods high in fat and carbohydrates, such as grains, starches, and pastas, should be avoided. Carbohydrates are best obtained from fruits and vegetables, and fats are best obtained from monounsaturated fats (such as olive oil, almonds, and avocados). The Zone Diet claims to use food as a drug to improve overall health, lose weight, and prevent or manage heart disease and diabetes. Zone is NOT actually a diet. It is more precise to be called a life-long food management system, which provides tremendous flexibility in your food choices to achieve the hormonal goal that guarantees permanent fat loss. That hormonal Holy Grail is to maintain insulin in the Zone; not too high, not too low i.e. at equilibrium!

W H AT I S T H E Z O N E I N Z O N E D I E T ? The Zone is defined as the seemingly effortless, euphoric state where body and mind work at peak efficiency. Our body is just like an automobile engine, it requires perfect mixture of water, fuel and air to sustain. It is a state of hormonal balance that can be achieved by your diet, i.e. by keeping the hormone insulin in a tight zone: not too high, not too low—at equilibrium. The Zone Diet is a life-long hormonal control strategy. To understand hormonal thinking and its implications, you must realize that it is impossible for dietary fat alone to make you fat but is the excessive levels of the hormone insulin that makes and keeps you fat. The insulin levels increase when an individual eats too many fat-free carbohydrates or too many calories at any one meal. Coincidentally, Americans do both. As in fattening cattle by feeding them excessive amounts of low-fat grain to raise their insulin levels, humans accidentally fatten themselves in the same way but now in the form of pasta and bagels. In core, try to understand it takes fat to burn fat. Fat slows down the entry rate of carbohydrates into the bloodstream thereby decreasing the production of insulin. Since it's insulin that makes you fat, having more fat in the diet is important for reducing insulin, especially since it does not stimulate insulin production. The best type of fat is monounsaturated fat, like olive oil, guacamole, almonds, and macadamia nuts.

BENEFITS OF BEING IN THE ZONE In 1995, Dr. Barry Sears introduced to the world a new diet plan in his book “Zone Diet: Enter the Zone”. In this book, he stated his theory that in order for one to attain a healthy body and maintain it as well, one must learn to balance one’s hormonal levels. This is achieved by eating the right type of foods at the right time. These benefits are achieved within one to two weeks if one maintains one’s state of being in the zone. However, if you look closely at this diet plan, its so much more than just a way to lose weight or shed away your excess fat, it’s actually a lifestyle, a healthy one. Looking at the benefits it offers, it is clear that the primary of objective of the Zone diet is for one to achieve Super Health. In this state of Super Health, one will reduce the likelihood of developing chronic diseases and other cardiovascular ailments. It makes and keeps you healthy. The benefits of this famous yet controversial diet are the followings: Being able to think better because one has maintained stable blood sugar levels. Performing better, because being in the Zone allows you to increase oxygen transfer to your muscle cells. Makes you look better, because in the Zone you are shedding excess body fat at a healthy but still fast rate.

One does not starve nor feel any tinge of hunger, because staying in the Zone means your brain is being constantly supplied with its primary fuel- blood sugar.

ZONE DIET MEALS PLAN SAMPLE The most crucial aspect of Zone diet is your food timing or meal time. Like planning your daily activities, meal and snack times must be planned accordingly. Based on your wake up time, determine those time points throughout the day when it's time to eat your next meal or snack. You want to control the body's utilization of protein and carbohydrate consistently throughout the day, and you must eat a minimum of 3 meals and 2 snacks. A zone meal should provide you with 4-5 hours in the Zone, whereas a snack is good for approximately 2-2.5 hours. Additionally, you must eat within one hour after waking and don't forget your afternoon and late-night snack. You must eat every 4-5 hours whether you're hungry or not, no matter how busy you might be to stay in the Zone. Meals Plan for a Day: A Sample Breakfast: Scrambled egg whites with non-fat shredded cheese Rye toast with peanut-butter, and 1 cup grapes Protein: 4 egg whites with 1 ounce non-fat shredded cheese Carbohydrate: 1 cup grapes, 1/2 piece rye toast

Fat: 2/3 teaspoon olive oil, 1/2 teaspoon fresh-ground or natural peanut butter Lunch: Seafood with light mayonnaise in 1/2 mini pita pocket sandwich 1 small side salad 1 apple Protein: 4 1/2 oz seafood - shrimp, crabmeat, or lobster Carbohydrate: Side salad, apple, pita pocket Fat: 1 tablespoon light mayonnaise NB: For even better results, you can substitute the mini pita pocket with a larger salad containing sliced tomatoes, green peppers, and onions, or substitute another piece of fruit. This substitution can be made for any meal that contains rye bread or a mini pita pocket. You can also substitute 1 tablespoon olive oil and vinegar dressing for the mayonnaise. Dinner: Chili Beef or Turkey with nonfat cheese and other ingredients 1 peach for dessert Protein: 4 1/2 ounces lean ground meat (beef or turkey), sprinkling of shredded nonfat cheese

Carbohydrate: Onions, mushrooms, green bell pepper, chili powder, oregano, pepper, kidney beans, tomatoes and peach Fat: 1 teaspoon olive oil Afternoon Snack: Late-Night Snack: 1 ounce low-fat cheese -1 ounce turkey breast (sliced), 1/2 orange -1 cup strawberries, and 6 peanuts

ZONE DIET AND EXERCISE Zone Diet doesn’t emphasize on any exercises or workouts as the most important aspect of this diet is the timing of your food consumption. However, an 80/20 rule (i.e. 80% diet and 20% exercise) is suggested. Since people are not fatigued in the Zone, many are inclined to start an exercise program for the first time in years. While not as important as your diet, exercise does play an important role in helping you control insulin. The best form of exercise is any routine you will perform on a regular basis. If you haven't worked out for a long time, building up to a brisk 30-minute walk is a great way to get started again. As your endurance builds, you may even wish to increase the intensity and even add some form of weight training as part of your regular workout schedule. However, one must still follow the 80/20 rule as it will help maximizing your time spent in the Zone. Whether you are training with weights or training aerobically, you must eat a Zone snack 30 minutes prior to exercise. This will set the hormonal stage to trigger the preferential burning of stored body fat as soon as your workout begins. For weight training, the maximum training time is 45 minutes and preferably take place in the morning. Have another Zone snack within 30 minutes after the training session ends and a Zone meal no more than 2 hours later.

W H AT I S Z O N E B L O C K S ? Zone diet emphasizes on zone blocks while talking about preparing meals. The amount of carbohydrates, protein, and fat in each diet block has been standardized. Your required daily diet blocks depends on your individual weight, height, and waist and hip circumferences. On an average, a man and a woman should have 14 and 11 zone food blocks per day respectively. The Zone block method is a precise way of choosing the right portion of food. Each Zone block consists of one mini block of carbohydrates, protein and fat each . Each mini block has a precise weight, but they don't weigh the same. For protein, a mini block (1P) is 7g while for carbohydrates (1C) it is 9g. For fat, each mini block (1F) only weigh 1.5g. Together they form 1 zone block in a 40:30:30 ratio. In summary, we get this: 1P = 7 g of protein 1C = 9 g of carbohydrates 1F = 1.5 g of fat 1 Zone block = 1C+ 1P+ 1F This example demonstrates how Zone blocks look like: 1 oz of skinless chicken breast (1P), 3 apricots (1C), 3 olives (1F)

If you need to take 4 Zone blocks for a particular meal, that means you have to take 4P (4oz of skinless chicken breast), 4C (12 apricots) and 4F(12 olives).

Z O N E D I E T C A L C U L ATO R C A L C U L AT I N G Y O U R R E Q U I R E M E N T S Everyone is different, whether in attitude, lifestyle, or belief. This does not exclude our own bodies from being different from each other. Aside from outer differences, our bodies respond to numerous things in a variety of ways. That’s why the Zone Diet Calculator is developed. It’s to help people fulfill their bodies’ unique needs. This makes the Zone Diet more personalized. It also helps people to make the Zone Diet more effective on them. How to Calculate Our Daily Protein Requirement Zone Diet’s most recommended sources of fat-free protein are chicken breast, fish, and lean meat. We need enough protein for our everyday requirements, but the sufficient amount for each person changes with height, weight, daily activities, and other individual factors. Calculating adequate daily protein intake also differs for men and women. To illustrate, men need to measure their wrist circumference, while women need a measurement of their hip size. There are a lot of software programs dedicated to help people in helping them with applying the Zone Diet to their daily lives. These software programs offer an assortment of the Zone Diet Calculator. Usually, the service is free, and required indexes are provided to those who want to try and follow the diet. Conventional Zone Diet calculators approximate: Percent of body fat

Lean body mass Daily protein requirement in grams per day Daily protein blocks requirement How these calculators for Zone Diet work is not widely publicized, so no one’s totally positive if they work. Generally, they give satisfactory results. Check for the calculator from Dr. Sears and compare. The moment you know your protein requirements for everyday, you’ll be able to stay on the Zone Diet without problems. For example, if you use Dr. Sears’ calculator for Zone Diet, you’ll discover that you need 77 grams of protein each day. 77 grams of protein is equal to 11 mini-blocks of protein. In the Zone Diet, 40-30-30 meal ratio means that you need equal amounts of every macro nutrient, namely carbohydrates, protein, and fats, but a mini-block for each type of macro nutrient weigh differently in grams. Here are their comparisons and weight: Carbohydrates: 1 mini-block = 9 grams Protein: 1 mini-block = 7 grams Fat: 1 mini-block = 1 1/2 grams Combine a mini-block of the three types of macro nutrient and you’ll get one block of Zone Diet meal. Supposedly, this amount of information is enough for a person to prepare and cook Zone Diet meals, but the tedious counting and measuring makes things more confusing. This is the reason why Zone

Diet is, in reality, difficult to follow. The differences in every individual’s needs make staying on the Zone Diet even more difficult, because people are not provided with the specific plan that will work best for them. They also can’t just apply another person’s Zone Diet plan to themselves, because of factors that make each person different, such as daily activities, weight, height, hip size (for women), and wrist circumference (for men).

ZONE DIET RECIPES COLLECTIONS

MAIN DISH RECIPES

BEEF STEW AND BISCUITS Ingredients: 1 ZonePerfect Pizza & Bread Mix (we'll use half) [6F, 6C, 6P] 10 oz. lean beef [10P] 1/4 c. whole wheat flour [2C] 1/2 t. salt 1/4 t. pepper 1 T. + 1/3 t. olive oil [10F] 1 1/2 c. chopped onion [1C] 1 c. thick-sliced carrot [1C] 1 c. cubed potatoes [3C] 1 c. green peas [2C] 2 1/2 c. chopped celery [1C] Directions: Prepare bread mix according to package directions and bake either as a loaf, or as 8 muffins. Cut meat into small pieces and dredge in flour seasoned with salt and pepper. Brown in olive oil in a large heavy skillet. Sprinkle meat with remaining flour and add onions. Add boiling water just to cover meat mixture and cook over low heat covered for about 2 hours, stirring occasionally.

To serve, take one slice of the bread (a loaf is eight slices) or one muffin broken in two and place in a bowl. Cover with one quarter of the stew and serve.

BEEF STEW WITH RED WINE Ingredients: 2 tsp. olive oil (6 F) 8 oz boneless beef, cubed (8 P) 1 1/2 cups onion, finely sliced (1 C) 2 carrots, chopped (2 C) 3 tbsp. finely chopped parsley 1 clove garlic chopped 1 bay leaf pinch of thyme pinch nutmeg 1 cup red wine (2 C) 2 cups caned tomatoes, chopped with juice (2 C) 1/2 cup fresh or canned beef 6 black olives pitted and halved (2 F) salt & pepper 2 red sweet pepper cut into strips (1 C) Directions: Brown meat in olive oil, remove and add onion and carrots. Cook until onion softens add parsley and garlic cook for 3 minutes. Return meat to pan and mix veggies with meat. Stir in bay leaf, thyme nutmeg. Add wine bring to boil, stirring 4 minutes.

Stir in tomatoes, stock, and olives. Season w/salt/pepper. Cover and bake 1 1/2 hr. Remove and add red pepper and cook uncovered for 30 minutes or until beef is tender.

E G G P L A N - TA S I A Ingredients: 12 oz. (lean) ground sirloin (8 blocks protein) 1 cup chopped onion (l block carb.) 2 cloves garlic (brown and set aside) 4 cups cubed eggplant (2 blocks carb.) 1 can diced tomatoes (1 1/2 blocks carb.) 3 tablespoons raisins (3 blocks carb.) 2 oz. red wine (1/2 block carb.) Salt and pepper to taste 1 tablespoon cinnamon Directions: Sauté in 2 2/3 t. olive oil (8 blocks fat). Add beef mixture and simmer till eggplant is softened and flavors have melded. Remark: Serve two, four-block meals

Z O N E D I E T I TA L I A N S T E W Ingredients: 3 oz. lean beef cut in small bites (3P) 1 1/2 cups chopped onion (1C) 1 tsp. chopped garlic 1 cup canned tomatoes (1C) 2 cups zucchini, sliced (1C) 1 or 2 beef flavoring cubes or packets 1 cup water herbs and spices (I used basil, oregano, ground red pepper, salt and black pepper) 1 tsp. olive oil (3F) Directions: In 2 quart saucepan, brown beef and onion in olive oil. Add garlic and cook one more minute. Toss in the rest of the ingredients, and simmer until the zucchini is the texture you want and the meat is tender. Remark: Serve one 3-block meal

RUMANIAN STEAK Ingredients: Marinade Ingredients: 3 each garlic cloves, minced 3 tsp kosher or sea salt 2 T paprika (mild Hungarian preferred) 1 tsp dried oregano (or 1 T fresh) 2 tsp ground cumin 2 tsp fresh cracked black pepper 1/4 cup extra virgin olive oil 3/4 cup red wine of choice (cabernet sauvignon is preferred) juice of 1 lemon Basic Ingredients: 1 each 1-2 pound lean flank steak 2 each small eggplants (Japanese eggplant)2 each zucchini 4 each portabella mushrooms 1/4 cup balsamic vinegar 2 cups low fat or nonfat plain yogurt (strained) 2 T chopped fresh dill (or 2 tsp dried dill) 1/2 cup cucumber, chopped 1 T lemon 1 each garlic clove, minced 1/4 cup chopped fresh mint

1/4 cup chopped onion 2 each cantaloupe Directions: Make basic marinade by combining all ingredients. Take flank steak and marinade in 3/4 cup of marinade for 2-4 hours (reserve 1/4 cup for veggies). Combine yogurt, cucumber, dill, lemon, garlic, mint and onion in a bowl. Chill. Slice of cantaloupe and set aside or chill. After marinating steak... preheat grill, broiler or grill pan. Wash all vegetables well. Cut zucchini into grill-able slices by slicing lengthwise. Cut baby eggplants in half lengthwise. Leave portabellas whole. Add balsamic vinegar to remaining quarter cup of marinade. Place steak on grill (6 minutes per side for med rare), turning 1/4 turn at 3 and 9 minutes for good crosshatch grill marks. Take steak off grill and let sit for 8-12 minutes before slicing to allow juices to redistribute.

Brush veggies with marinade and place on grill. Grill until firm but tender and they have nice grill marks. Slice meat thinly against grain. Serve 3 ounces of meat with 1/4 quarter of the grilled veggies, 1/2 cup of the yogurt sauce (dip for meat and veggies), and 1/2 cantaloupe. Enjoy this Carpathian summer treat with a nice sparkling mineral water with a twist of lemon or lime or forgo the fruit and enjoy with 1 glass of red wine!!!! 4 BLOCKS.

ZONED BEEF STEW Ingredients: 8 oz. lean beef stew meat, cut into small cubes (8C) 2 2/3 tsp. olive oil (8F) 2 cups chopped onion (2C) 1/2 cup sliced carrots (1C) 3 cups shredded cabbage (1C) 1 cup chickpeas (4C) 1 tsp. Worcestershire sauce 1 bay leaf 1 clove minced garlic salt & pepper to taste 1 cup water Directions: Heat olive oil in saucepan. Brown beef, then add water, onions, bay leaf, Worcestershire, garlic, salt & pepper. Cover & simmer for about an hour, stirring occasionally. Remove bay leaf, then add carrots and cabbage. Cook for 30 minutes more. Add chickpeas, & simmer for an additional 10-15 minutes.

VA N E S S A ' S Z O N E C H I L I Ingredients: 18oz ground beef 10% lean [12P] 6oz mozzarella cheese [6P] 3 cup onion (petal) [2C] 2 cup green pepper (chopped)[1C] 2 cup red pepper (chopped)[1C] 4 cup tomato (chopped) [2.5C] 2-12oz cans V8 juice [4C] 3/4 cup canned tomato puree [1.5C] 1-1/2cup black beans [6C] 6 tsp olive oil separate [18F] chili powder onion powder nutmeg basil allspice cinnamon parsley cilantro crushed red pepper sage Directions: Brown ground beef, salt & pepper and some spices in 3 tsp of oil.

Place all other ingredients in crock-pot, except for cheese. Add 2 cups of water. Add browned meat. Add spices to taste. (there is no science to spices, just add as much as you like) Cook in crock-pot for several hours until hot through out, stirring occasionally. Divide into 6 serving (2-cup servings) bowls and top each with 1 oz of cheese. May be frozen/refrigerated for later consumption. Remark: Makes six 3-block meals, 2 cups each

ZONE DIET LAMB CHOPS Ingredients: 3 oz. lean lamb chops, sliced thin [3P] 1 cup cooked French-style green beans[1C] 4 1/2 teaspoons slivered almonds [3F} 2 tomatoes, split, sprinkled with parmesan cheese & broiled [1C] Onion slices Lemon slices 1-2 teaspoons barbecue sauce 1 tangerine [1C] Directions: Broil lamb chops. Apply barbecue sauce. Mix beans and slivered almonds. Have tangerine or one block of other fruit for desert. Enjoy!

JOANIE'S CHILI Ingredients: 1 lb. deer hamburger or very lean ground meat (12 - 16 P) 13 oz deer steak or trimmed lean beef steak cut into small pieces (13P) 2 cans of kidney beans (16 C) 1 can of tomato sauce (2C) 1 can diced tomato (2C) 1 pkg of chili season (2C) onion and bell pepper (1C) chili powder to taste 1 or 2 cups of water Directions: Brown meat with onion and bell pepper. Pour meat and remaining ingredients in to a crock-pot and cook on low all day or high for a few hours.

ZONE DIET WINTER CHILI Ingredients: 1 lb lean, ground hamburger [12P] 24 oz. canned Mexican Tomatoes [4C] 1 8 oz. can tomato juice [1C] 1 envelope chili seasoning 2 1/2 C chopped celery [1C] 1 16 oz. can red Kidney beans - drained [6C] Minced dried onion Salt and pepper to taste Directions: Season hamburger with seasoned salt, pepper, and minced dried onion then brown hamburger. Drain grease. Add remaining ingredients and cook for 1 - 2 hours.

ZONE CHILI Ingredients: 2 cups chopped onions (2C) 2 cloves chopped garlic 2 2/3 teaspoons olive oil (8F) 8 oz. thin sliced lean beef or turkey or chicken (8P) 3/4 cup canned kidney beans (3C) 1 1/2 cups chopped tomatoes (1.5 C) 1 1/2 cups sliced mushrooms (1.5 C) 1/2 cup water 2-6 TBSP of Chili powder (according to taste & tolerance) Directions: Sauté onions and chopped garlic in olive oil. Add meat and continue to sauté until browned. Add kidney beans, tomatoes, mushrooms, water and chili powder. Simmer to desired consistency, add salt to taste and enjoy.

O L D FA S H I O N E D N E W E N G L A N D BAKED BEANS Ingredients: 10 oz Lean Pork, diced [10P] 16 oz Firm Tofu, diced [8P] 4 cups canned Navy or Kidney beans (rinsed) [16C] 3 cups Onions, sliced [3C] 6 scoops ZonePerfect Protein Powder [6P] 1 cup Water 2 1/2 tblsp Molasses [5C] 1 tsp Salt 1/4 tsp Pepper 8 tsp Olive Oil [24F] 1 tsp Stevia Extract (optional) Directions: Mix all items together and pour into a Stoneware pot. Bake covered for 2 hours at 300 degrees. Stir after 1 hours and again just before serving. Remark: Makes six 4-block servings.

PORK CHOP DIJON WITH BRUSSELS SPROUTS Ingredients: Brussels Sprouts and Apples 3 cups fresh Brussels Sprouts (8 large or 12 small) 1 1/2 Red Apples with peel left on 1 tsp. Olive Oil Salt & freshly ground Black Pepper to taste Pork Chop Dijon 4 oz. Boneless Pork Chop trimmed of fat 1/3 tsp. Olive Oil 1 tbsp. Tarragon flavored Dijon Mustard 1 tbsp. White Wine 1 tbsp. Water 1/8 tsp. Ground Ginger 1 small Shallot, minced Directions: Brussels Sprouts and Apples Trim about 1/2" off the stem end of each Brussels Sprout, then cut a deep X in the bottom of each with a sharp knife (this will shorten the cooking time). Discard any loose outer leaves.

Heat to boiling in a saucepan enough water to cover sprouts. Add salt to taste. Add sprouts and boil until bright green and crisp tender (about 5 minutes). Do not over cook. Drain. While sprouts are cooking, core apple and cut into 1" chunks. Heat oil in non-stick frying pan. Add apple pieces and drained sprouts. Sauté until apple is just beginning to soften and sprouts are desired tenderness. Sprinkle with freshly ground black pepper. Pork Chop Dijon Heat olive oil in small non-stick pan. Sauté pork chop over medium/low heat 5 minutes per side or until pork is fully cooked but not dry. Salt if desired. Mix together mustard, wine, water and ginger. Remove pork from pan. Add chopped shallot to pan and sauté stirring 30 seconds. Add mustard mixture to pan and reduce over medium/high heat until sauce thicken slightly. Pour over pork chop and serve immediately.

P O R K W I T H M U S H R O O M G R AV Y Ingredients: 4 ounces Pork, without the bone [4 P] 1/2 cup onion, thinly sliced [1/2 C] 3 cups mushrooms, thinly sliced [1 C] 2/3 cup unsweetened applesauce [2 C] 2 teaspoons cornstarch [1/2 C] 1 1/3 teaspoons olive oil, divided [4 F] Spices 2 teaspoons cider vinegar 1 teaspoon orange extract 1/8 teaspoon dill 1/4 teaspoon cinnamon 1 cup lemon- and lime-flavored water 1/8 teaspoon lemon herb seasoning Directions: Heat 2/3 teaspoon oil in medium nonstick sauté pan. Sauté cubed pork with onion, cider vinegar and lemon herb seasoning. Sauté until pork is cooked through, about 5 to 7 minutes. In second sauté pan, heat remaining oil and sauté mushrooms for 3 to 5 minutes.

Add remaining ingredients and sauté until liquid is thickened. Mix cornstarch with a little water to dissolve it before adding to the saucepan. Spoon mushroom mixture onto serving plate and top with pork.

BARBEQUE CHICKEN Ingredients: 1 pound of chicken breasts [16P] Barbeque Sauce 4 tsp cornstarch [1C] 1 cup tomato puree [2C] 1/2 cup unsweetened applesauce [1C] 1 tbsp liquid smoke flavoring 4 tsp garlic, minced 1 tsp Worcestershire sauce 3/4 cup strong chicken stock 3 tablespoons cider vinegar 1/4 teaspoon chili powder Zone salad 2 heads Ice burg lettuce 6 inch diameter [1C] 2 tomatoes -3 inch diameter cut into slices or wedges [1C] 2 1/2 green or red peppers, diced or strips [1C] 1 pear, sliced into small wedges [2C] 1 tbsp olive oil & 1 tbsp vinegar [12F] Zoned Mashed "Potatoes" 10 cups cauliflower [3C] Dessert: Fresh fruit of choice totaling [4 C], choose from the following: 2 apples [4C], 4 plums [4C], 4 kiwi [4C], 4 peaches [4C], 4 tangerine [4C] Directions:

Barbeque Sauce & Chicken Combine all barbeque sauce ingredient in a small saucepan to form a sauce. (Mix corn starch w/ a little cold water to dissolve it before adding to saucepan.) Heat sauce to a simmer, constantly stirring with a whip until mixt thickens. Transfer sauce mix to a storage container, let cool and refrigerate. (Sauce can be made up to 5 days in advance.) Marinate chicken in barbeque sauce for at least 1 hour Grill chicken over hot barbeque grill Zone salad Toss well and divide equally on 4 plates. Zone Mashed "Potatoes" Boil cauliflower until cooked. Drain. In food processor, mix until desired consistency. Salt and pepper to taste. Dessert Remember, only choose one. Example: You can create a fruit salad by combining 1 plum, 1 kiwi, 1 peach and 1 tangerine.

Remark: Total: 16 Protein, 16 fat and 16 carbohydrates.

CAJUN CHICKEN AND SHRIMP STEW Ingredients: 1 tbsp. of roux (can be found in the baking aisle in a jar)(1C) 1/2 c onion, 1/2 bell pepper both finely chopped (1C) 2 minced garlic cloves Cajun season to taste(1 tsp for moderately spicy) 1 can of stewed tomatos(2C) 1/2 chicken broth 1/2 milk 1 lb cubed chicken breasts(16P) 1/2 lb of peeled shrimp (4P) Directions: Melt the roux down on low and then add garlic, peppers and onions. Once sautéed, add Cajun seasoning, stewed tomatoes, chicken broth, milk, and chicken. Let cook for about 20 minutes on low then add the shrimp. Let simmer for 10 minutes or until shrimp is done.

ZONE DIET CHICKEN & DRESSING Ingredients: 4 c. cauliflower (cooked) (1 block carb) 2 c. chopped celery (1 block carb) 2 c. chopped mushrooms (1/2 block carb) 1 c. chopped green pepper (1/2 block carb) 1 tsp. slivered almonds (2 blocks of fat) 2 tblsp. poultry seasoning 2 tsp. dry onion flakes Salt/pepper to taste 3 oz. of boneless chicken (3 blocks protein) 2/3 tsp. olive oil (2 blocks fat) Directions: Mix vegetables, seasonings, and almonds all together. Place into a casserole dish. Arrange boneless chicken on top of dressing. Drizzle olive oil over chicken mixture. Bake 350 degree for 30 minutes. Remark: Serve one 3-block meal

C H I C K E N A S PA R A G U S B U N D L E S Ingredients: 4 chicken breast halves; boneless skinless; (1 lb) 20 fresh asparagus spears (about 1 lb), trimmed 4-1/2 tsp olive oil 2 tsp lemon juice 1/2 ts dried basil 1/4 ts dried thyme 1/4 ts pepper 1/8 ts salt 1/4 c chopped green onions 2 ts cornstarch 1 c fat free chicken broth Directions: Flatten chicken breasts slightly. Wrap each around 5 asparagus spears; secure with toothpick. Place in a 13' x 9' x 2' baking dish coated with nonstick spray. Combine the oil, lemon juice and seasonings; pour over bundles. Cover asparagus tips with foil. Cover and bake at 350oF for 15 min. Uncover and sprinkle with onions. Bake 12 - 15 min. longer or until the chicken juices are clear and the asparagus is crisp tender.

Remove bundles to a serving bowl. Keep warm. In a saucepan, combine cornstarch and broth until smooth; stir in pan juices. Bring to a boil. Cook and stir for 2 min or until it thickens. Remove toothpicks from bundles; top with sauce.

Z O N E D I E T C H I C K E N A N D TO M ATO E S Ingredients: 3 ounces skinless chicken breast (can also use 3 ounces beef or 1 cup soybean crumbles) 1 can of original stewed tomatoes 2 cups chopped mushrooms 1/2 cup sauerkraut 1 teaspoon olive oil Red pepper flakes (added for flavor) Directions: Put oil and chicken in a nonstick pan and sauté over medium heat until chicken is almost done. Add the tomatoes, mushrooms, sauerkraut and red pepper flakes. Let simmer for 10-15 minutes until the chicken is cooked and mushrooms are soft. Serve and enjoy! Remark: 3 blocks

CHICKEN BREAST AND SPINACH Ingredients: 5oz of chicken breast, cooked and shredded [5P] 3 1/2 cups cooked spinach [1C] 3 cups mushrooms chopped [1C] 1 cup onion chopped [1C] 1 orange on the side [2C] 24 peanuts [4F] 1/3 tsp. olive oil [1F] Spices: 1 teaspoon crushed garlic 1 teaspoon parsley flakes pepper for taste Directions: Sauté onions, mushrooms and spices in olive oil. Toss spinach, chicken and peanuts (if desired). Enjoy!

CHICKEN CANNELLONI Ingredients: 1 small onion, sliced [1/2C] 1 garlic clove, minced 1/2 cup thinly sliced celery 1/2 cup sliced fresh mushrooms 1 can (8 oz) tomato paste [1C] 1 can (8 oz) diced tomatoes, (do not drain) [1C] 1-1/2 teaspoons Italian seasoning, divided 6 boneless chicken breast halves 1 1/2 lb. [24P] 1/2 cup light ricotta cheese [2P] 1/4 cup sliced green onions 2 tablespoons grated Parmesan cheese [1/2P] dash of freshly ground pepper Directions: In a large saucepan sauté the onion, garlic, celery and mushrooms in a small amount of oil until onion is tender. Add tomato paste, tomatoes, 1 teaspoon Italian seasoning; bring to a boil. Reduce heat and simmer uncovered for 10 min. Meanwhile, flatten chicken breasts to 1/4 in. thickness. Combine ricotta, green onion, Parmesan, pepper and remaining Italian seasoning; spoon onto chicken breasts.

Roll up. Set seam side down in an 8-in square baking dish. Pour sauce over chicken. Bake, uncovered, at 375oF for 25 to 30 min. or until the chicken is tender. You may sprinkle with a little additional grated Parmesan, if you like.

CHICKEN IN ORANGE SAUCE Ingredients: 4 ounces leftover cut up chicken [4P] 1 cut-up peach [1C] 1/2 cut-up nectarine [1C] 1/3 cup orange juice [1C] 4 tsp cornstarch (dissolved in water) [1C] 12 whole almonds [4F] Directions: Dissolve cornstarch and mix in 1/3 cup of heated orange juice to make a sauce. Add to cut-up fruit and diced chicken.

CHICKEN KALI Ingredients: 3 oz. chicken breast, cut into strips (3 blocks)boneless, skinless 1 red bell pepper (1/3 block) 2/3 c. chopped Vidalia onion (2/3 block) 1 c. pineapple chunks, drained (I use the kind that is canned in its own juice) (2 blocks) 1/3 tsp. olive oil (1 block) 2 tsp slivered almonds (2 blocks) Ground garlic Ground ginger Mild curry powder Dried mint Directions: Stir-fry chicken strips and onion in hot olive oil. Sprinkle with spices to taste (start out with about 1 tsp. each). When chicken is cooked through, add red pepper and pineapple chunks and stir-fry till heated through. Add the almond slivers just before serving.

C H I C K E N TA C O Ingredients: 1 small taco shell [1C] 3 oz shredded chicken breast [3P] 9 olives 1/2 cup salsa [1C] 1/4 cup black beans [1C] Directions: Stuff shredded chicken into taco shell. Add salsa. Top with some of the olives, chopped. Serve with cooked black beans and remaining olives on the side.

C O U N T RY C H I C K E N Ingredients: 2 whole chicken breasts with bones, skinned and quartered unbleached flour (for dredging) 3 cups chicken stock 2 gloves garlic 15 oz jar pearl onions, drained 2 containers of white mushrooms, cleaned and quartered 28 oz can stewed tomatoes, including juice 1 1/2 Tbs olive oil 1 tsp thyme 1/4 cup parsley 1 Tbs soy sauce 2 bay leaves pepper to taste Directions: Lightly dredge the chicken in the flour. Heat olive oil in a heavy pot. Brown the chicken, adding stock as necessary. Once browned, remove chicken to a plate. In the same pot, sauté the garlic and onions in remaining stock. Scrape up the flour from the bottom of the pan with a wooden spoon. This will form a gravy with the next ingredients.

Add the mushrooms and sauté for a few minutes until the wilt. Add tomatoes, breaking them apart with your hands as they go into the pot. Return the chicken to the pot, add remaining ingredients, and simmer, covered, for 30 minutes.

DISGUISED CHICKEN WITH GREEN BEANS Ingredients: 6 oz Cooked Chicken Breast, sliced (6P) 2oz Shredded Parmesan Cheese (2P) 3 cups Fresh Green Beans (3C) 1 cup Onion sliced into rings (1C) 1 1/2 cup sliced mushrooms (1/2C) 18 olives black and green sliced (6 F) 2 tsp cornstarch (1/2 C) 1 can Beef Consommé' (1/2 C) 2/3 tsp olive oil (2F) Directions: Steam green beans until 1/2 cooked (about 10 minutes). Heat oil in another pan, add onion rings, sauté until they begin to soften, remove and add to green beans. In the same pan, sauté mushroom in 1/4 cup undiluted consommé' for 2 minutes then toss with green beans, and steam the mixture again for 10 minutes. Add remaining consommé' to onion/mushroom pan, thicken with cornstarch, then add chicken breast. Simmer on low until beans are done.

Place green beans, top with chicken pieces, drizzle thickened consommé' over all, and sprinkle with cheese and olives. Serve two 4-block meal The recipe prevents the comment: "Oh, not chicken again!" Makes 2 hearty helpings. Add fresh tomato salad to round out carb. blocks. Fresh Tomato Salad 2 Ripe tomatoes, quartered (1C) 1 1/2 cups rough chopped red onion (1 1/2C) 1/4 cup fresh chopped basil Quarter tomatoes over storage bowl to catch juice. If you lack juice, add a 1/4 cup tomato sauce. Add onions and basil to juice and tomatoes. Toss and refrigerate for 24 hours...shaking occasionally. I hate salad w/o dressing but with this you need none.

E A S Y AW E S O M E C H I C K E N Ingredients: 3 oz chicken breast (3 Blocks Protein) 1 tsp olive oil (3 Blocks Fat) 3/4 cup pineapple, cubed (1 1/2 Blocks Carb) 1 1/2 cups frozen broccoli (1 1/2 Blocks Carb) Garlic powder Salt Pepper Ginger Directions: Heat olive oil in non-stick frying pan. Cut chicken into bite-size pieces, add to olive oil and brown. Stir often. Add salt, pepper, and garlic to taste. While chicken is cooking, prepare broccoli according to package directions (microwave is easiest!) Add pineapple to chicken mixture. Sprinkle with ginger. Cook chicken mix until chicken is cooked through, pineapple has softened, and juice has thickened slightly (about 5 minutes).

Create broccoli bed on serving plate, pour chicken mixture on top and serve immediately. Variations: Cut olive oil in half and sprinkle final product with almond slivers. Add broccoli to chicken mix for more of a stir fry.

E G G P L A N T C H I C K E N PA R M A G I A N A CASSEROLE Ingredients: 1 scant tablespoon olive oil (8B fat) 2 cups chopped onion (2B carb) 3 cups diced eggplant (2B carb) 1 tomato, chopped (1/2B carb) 3/4 cup tomato sauce (canned, no salt) (1/2B carb) 4 ounces grilled chicken breast (4B protein) 4 ounces Healthy Choice Low Fat Italian Cheese (4B protein) 1 tbs. bread crumbs (1/2B carb, check label) 1 tbs. corn meal (1/2B carb, check label) Directions: Heat 2 teaspoons of the olive oil in a large nonstick skillet and sauté the onions until translucent. Add the eggplant and sauté until soft, about 10 minutes. Add tomatoes and chicken and sauté another 5-10 minutes. Pour the tomato sauce into the bottom of one large or two individual-sized casserole dishes. Put the eggplant mixture on top of the sauce, sprinkle the breadcrumbs on top of the eggplant mixture, sprinkle the cheese on top of the breadcrumbs and drizzle the remaining teaspoon of olive oil on top.

Bake at 350oF for 10-15 minutes, then broil for 5 minutes until the top gets brown and bubbly. Remark: Makes two 4-block entrees.

GARLIC ROASTED CHICKEN AND VEGGIES Ingredients: 4 oz boneless, skinless chicken breasts [4P] 2 cups of canned green beans [1C] 4 cups of yellow squash [2C] 2 cans of fat free chicken broth 1 whole head of garlic minced fresh pepper and sea salt Directions: Place chicken (boneless and skinless) in bottom of roasting pan, spread veggies around chicken and mince garlic evenly over chicken and veggies. (I sometimes will add onions to flavor but do not count the carbohydrate since we do not eat them.) Pour broth over and bake for 1 hr. The chicken will be very moist and have a very "garlicky" taste. I usually add a mixed green salad and olive oil dressing (for enough fat) occasionally we also add baby carrots for one of our carb blocks, but always finish with enough pineapple to even out the blocks.

GROUND TURKEY & KIDNEY BEANS Ingredients: 5oz ground turkey[5P] 2 1/2 cups green peppers chopped [1C] 2 1/2 cups red pepper [1C] 1/2 cup kidney beans [2C] 1 cup onions chopped [1C] 5 teaspoons of almond slivers [5F] 1 teaspoon parsley flakes 1 teaspoon ground oregano Pepper (to taste) Directions: Sauté turkey. Add peppers, onions and spices until tender. Add kidney beans and almond slivers till warm.

H I G H - S P E E D C H I C K E N S T I R - F RY Ingredients: 4 oz boneless chicken breast, cut into bite-size pieces (4B protein) 2 cups broccoli florets (1B carb) 1 cup chopped onion (1B carb) 1 cup snow peas (1B carb) 1/4 cup chickpeas (1B carb) 1 1/3 teaspoons peanut oil (4B fat) One clove garlic Directions: Heat wok to cooking temperature. Heat approximately half the oil in the wok. Combine vegetables and stir-fry them until defrosted and hot — about two minutes. Remove from wok and set aside in a bowl. Heat remaining oil in wok. Press one clove of garlic into the oil, then add chicken and stir-fry until done — about four minutes. Add the vegetables back into the wok and toss together for two minutes. Serve with 1/4 cup salsa.

Remark: Makes four four-block meal Each serving is 4 protein, 1.5 carb and 2 fat. I like to have this with fruit or cereal with nuts for breakfast or a salad dressing and fruit for lunch! You can cut smaller for 3 block servings!

LIME SPICE CHICKEN Ingredients: 4 oz skinless, boneless, fatless chicken breast Lime to taste Crushed Red Pepper to taste Lawrey's Season Salt to taste 1 tsp. olive oil 1 cups green beans 1 cup applesauce 1 macadamia nut or 1 1/2 tsp. slivered almonds, or 6 peanuts Directions: Heat on high a nonstick or cast iron pan with olive oil. Place chicken in heated pan. Add red pepper and Lawrey's. Reduce heat to medium low after 4 minutes. Turn chicken frequently. Last five minutes of cooking, squeeze 1/4 lime on chicken. Total cooking time is 17 minutes. Serve with green beans. Finish your meal with applesauce and nuts. This meals is 4 Zone Blocks.

ORANGE CASHEW CHICKEN Ingredients: 1/3 cup orange juice (1C) 2 tbsp soy sauce 1 1/3 tsp olive oil (4F) 1/2 tsp fresh grated gingerroot 8 oz. skinless chicken breast (8P), cut into bite-sized pieces 1 cup Mandarin orange sections (drained) (3C) 1 1/2 tsp cornstarch 12 cashews (4F) Directions: Stir together orange juice, soy sauce and gingerroot. Add chicken pieces, stirring to coat. Let stand at room temp for 30 mins. Drain chicken, reserving the soy sauce mixture. Sauté chicken in oil, turning often, until chicken is done. Stir together the soy mixture and cornstarch. Stir in pan. Heat until mixture is thickened and bubbly, stirring often. Stir in orange sections and cashews and continue to cook until heated through. Remark: Serve two, 4-block meals

ORANGE CHICKEN WITH CREAMY WINE SAUCE Ingredients: 2 oz boneless, skinless chicken breast [2P] 1 cup plain low-fat yogurt [1C, 1P] 1 tsp olive oil [3F] 1/2 cup white wine [1C] 1/3 cup mandarin oranges [1C] squirt of lemon juice squirt of lime juice 1/2 tsp salt 1/2 tsp paprika 1/2 tsp basil 1/4 tsp rosemary 1/4 tsp pepper Directions: In small bowl mix spices and herbs. Sprinkle over chicken. In a non-stick skillet, cook chicken in olive oil on medium heat, turning, about 10 minutes, or until brown on all sides. In small bowl, mix lemon juice, lime juice, and mandarin oranges. Add wine and stir to blend. Pour mixture over chicken in skillet. Cover, reduce heat to low. Simmer about 15 minutes, or until fork can be easily

inserted into chicken. Remove chicken to warm dish. Slowly stir yogurt into pan drippings. Heat about 1 minute and pour over chicken. Serve immediately.

R O S E M A RY C H I C K E N A L A L I S A Ingredients: 5 oz chicken cutlet, pounded thin and cut into medallions (5P) 2 oz low fat mozzarella, shredded (2P) 1 teaspoon butter, divided (3F) 2 teaspoons cornstarch (1/2C) 1/4 cup white wine (1/2C) 1 cup chicken broth, divided 3 teaspoons fresh rosemary, divided 6 cups spinach, washed (1C) 1 1/3 teaspoons olive oil (4F) Directions: In a large non-stick skillet sauté garlic in olive oil over low heat until translucent. Add 1/4 of the chicken broth , spinach and 1 teaspoon rosemary. Cover and cook until wilted. In medium nonstick skillet melt 1/3 teaspoon butter over medium heat. Sauté chicken until cooked. Place chicken on top of spinach in large skillet. Mix cornstarch with 3/4 cup chicken broth and wine, add to medium skillet.

Put remaining rosemary and butter in pan with broth. Cook until syrupy. Pour over chicken and spinach. Top chicken with grated cheese and melt. Serve with steamed vegetables of your choice and a fruit salad for dessert to make up remaining 5 blocks of carbs. Remark: Serves two, one 3-block and one 4-block

STUFFED TURKEY BREAST Ingredients: 1—3 oz. boneless chicken or turkey breast, pounded thin (3P) 1 piece of low carb bread, toasted (1C) 1 tsp. oil (3F) splash of skim milk 1 cup green beans (1C) 1/3 cup unsweetened apple sauce (1C) Spice Combination: 1/8 tsp. onion powder, 1/4 tsp. basil flakes, 1/16 tsp. garlic powder (Italian) OR 1/4 tsp. rosemary, 1/8 tsp. thyme, 1/8 tsp. sage (Traditional) Directions: Put toasted bread into a food processor, along with the Spice Combination you are using, and blend into a fine crumb. Add a splash of skim milk (enough to make the breadcrumbs stick together) and mix. Stuff half of the chicken breast with the stuffing and fold over the other half on top (like you would a dumpling). Pin the chicken breast closed with toothpicks.

Cover and fry in a skillet with 1 tsp. oil. Turn the chicken once, when it is golden brown on one side Serve with green beans and unsweetened applesauce.

T E R I YA K I C H I C K E N & V E G E TA B L E S Ingredients: 3 oz boneless, skinless chicken breast (3P) 1 TB teriyaki sauce 2 cup cauliflower (1/2 C)1 1/2 cups green beans (1 C) 1 1/2 cup broccoli (1/4 C) 1 1/2 c chopped onion (1 C) 1 tsp Olive oil (3 F) 1 clove garlic minced Directions: Marinade the chicken breast in the teriyaki sauce for a minimum of 15 minutes. Lightly spray a non-stick sauté pan with olive oil flavored spray. Over a medium-high heat, sauté the onions and chicken (be sure to include all of the teriyaki from the marinade) until the chicken is cooked all the way through. Remove from pan and set aside. In the same pan, add the olive oil, 1/4 cup of water (can add a little more 1 TB at a time if necessary during cooking), and the rest of the ingredients, cover and cook until the vegetables are almost tender. (You can speed this step up by precooking the vegetables in the microwave or steamer.)

Add the chicken & onions to the vegetables and continue to cook uncovered until the vegetables are completely tender, and most of the liquid is gone. Remark: Makes one 3-block meal

TURKEY SCALOPPINI WITH MUSHROOMS Ingredients: 4 ounces turkey breast, sliced in strips (4P) 1/2 cup onion, thinly sliced (1/2 C) 3 cups mushrooms, thinly sliced (1C) 2/3 cup unsweetened applesauce (2C) 2 teaspoons cornstarch (1/2 C) 1 1/3 teaspoons olive oil, divided (4F) Spices 2 teaspoons cider vinegar 1 teaspoon orange extract 1/8 teaspoon dill 1/4 teaspoon cinnamon 1 cup lemon- and lime-flavored water 1/8 teaspoon lemon herb seasoning Directions: Heat 2/3 teaspoon oil in medium nonstick sauté pan. Sauté turkey with onion, cider vinegar and lemon herb seasoning until turkey is cooked through, about 1 to 2 minutes. In second sauté pan, heat remaining oil and sauté mushrooms for 3 to 5 minutes.

Add remaining ingredients and sauté until liquid is thickened. (Mix cornstarch with a little water to dissolve it before adding to the saucepan.) Spoon mushroom mixture onto serving plate and top with turkey.

TURKEY WITH GREEN BEANS AND TO M ATO S A U C E Ingredients: 1 1/2 cups mushrooms (1/2 C) 1 cup chopped onions (1C) 2 2/3 teaspoons olive oil (8F) 12 oz. ground turkey (8P) 2 1/2 cups tomato puree (2 1/2 C) 4 cups canned green beans (4C) Directions: Cook onion and ground turkey in olive oil until meat is not pink any longer, and onions are soft. Add tomato puree and heat. While mixture is heating, put 2 cups each of green beans on two separate plates. Put beans in microwave to heat. When beans are hot, separate meat mixture in half, and put on top of beans. Serve immediately. (Note: I use canned beans because they are quick and easy to use. You can use fresh, cooked beans. Remark: Makes two 4-block meals

TURKEY WITH GREEN BEANS AND TO M ATO S A U C E Ingredients: 1 1/2 cups mushrooms (1/2 C) 1 cup chopped onions (1C) 2 2/3 teaspoons olive oil (8F) 12 oz. ground turkey (8P) 2 1/2 cups tomato puree (2 1/2 C) 4 cups canned green beans (4C) Directions: Cook onion and ground turkey in olive oil until meat is not pink any longer, and onions are soft. Add tomato puree and heat. While mixture is heating, put 2 cups each of green beans on two separate plates. Put beans in microwave to heat. When beans are hot, separate meat mixture in half, and put on top of beans. Serve immediately. (Note: I use canned beans because they are quick and easy to use. You can use fresh, cooked beans. Remark: Makes two 4-block meals

Y O G U RT C H I C K E N Ingredients: 7 oz. skinless chicken Breast (7P) 1/2 cup low-fat plain yogurt (1P, 1C) 1/2 teaspoon each ground cumin, coriander and red pepper 1/8 teaspoon ground allspice 1/2 teaspoon freshly grated lemon peel 1 tablespoon fresh lemon juice 1 teaspoon minced garlic Salt to taste Directions: For the remaining blocks: Pour 2 2/3 teaspoons olive oil (8F) over 3 cups of sliced zucchini and 2 1/2 cups of summer squash (4C). Add your favorite spices and grill or stir-fry. Finish your barbecue for two with 1/2 cantaloupe cut into wedges (2C) and 1 sliced kiwi (1C). Remark: Serve two, 4-block meals

ZONE DIET BAKED SCALLOPS Ingredients: 4 1/2 ounces bay scallops (3P) White cooking wine 1 oz. low-fat shredded mozzarella cheese, low-fat cheddar or a combination of both (1P) 1 tablespoon bread crumbs (1C) 1 large tossed salad (1C) 1/4 cup kidney beans/chickpeas (1C) 1/2 cup grapes (1C) 2 teaspoons olive oil and vinegar dressing (2F) 6 whole almonds (2F) Directions: Refrigerate the scallops in white cooking wine overnight. (Use a carbohydrate-free option.) Preheat the oven to 350 degrees Fahrenheit. Drain the scallops and place them in an individual baking dish, then top with bread crumbs and shredded cheese. 10 minutes in the oven. Toss the salad with the kidney beans or chick peas and the dressing. For dessert, serve grapes and almonds.

BLACKENED TUNA Ingredients: 1 package broccoli (1C) 1 package tuna (in the pouch) (3P) Blackening seasoning 18 almonds (3F) Choice of fruit (2C) Directions: Mix broccoli, tuna, and seasoning and microwave. Remark: Serve 3-block meal I often do not have time to cook lunch, so this is a perfect solution, and tastes good. It takes 5 minutes, and you can store almost all the ingredients at work or in your car for those days you don't have time to cook. Eat the almonds on the side, and finish with a piece of fruit for the remaining two blocks.

BROWN BAGGING IT IN STYLE Ingredients: 1 tsp lemon juice + 1 tsp of lemon zest 1 pinch each of dried thyme, dill and rosemary (or tarragon, Herbs D'Provence) 1 tsp apple cider vinegar 1 tsp Dijon mustard 1 T extra virgin olive oil [9F] 16-24 spears asparagus, depending on size [1C] 6 oz smoked salmon, lox style preferred [6P] 2 cups fresh raspberries [4C] sea salt Fresh cracked pepper to taste Directions: Cook several asparagus spears (8-12) in salted water until crisp tender, then place in a basin of ice water to halt cooking process. Drain on paper towels before placing half on each plate or lunch container. Place the smoked salmon lox, thinly sliced, on top of the asparagus. In a small mixing bowl, combine the vinegar, lemon juice and zest, mustard, and dried herbs.

To emulsify, slowly drizzle in olive oil while whisking. If desired, season with salt and pepper. Using a spoon, drizzle 1 tablespoon vinaigrette over each salad of salmon and asparagus. Season each salad with 1 cup fresh raspberries and freshly ground pepper. Allow to chill overnight before serving at work, picnic or school.

ZONE DIET COOKED TUNA Ingredients: 1 six-ounce can white water-packed tuna (6 protein) 1/2 cup egg substitute (2 protein) Dash pepper For each person, serve with: 1 apple (2 blocks carb) 1/2 English Muffin (1 carb- Check package label for grams) 1/2 cup blueberries (1 carb) 4 macadamia nuts (4 fat blocks) Directions: In a small mixing bowl, break up the tuna. Combine with an egg substitute and a pinch of black pepper. Nonstick cooking spray a medium frying pan. Cook for 8-10 minutes on medium heat. Stir frequently to break up larger clumps until the mixture is light golden brown and flaky. Cut in half to make two four-block servings. Remark: Prepares two 4-block meals.

CRAB BISQUE Ingredients: 1/4 c chopped onion (1/4C) 2/3 teaspoon olive oil (2F) 1 cup skim or 1% milk (1P, 1C) 1 tsp. cornstarch (1/4C) 3 oz. crab or imitation crab (2P) 1/8 tsp. pepper Salt to taste Directions: Cook the onion in olive oil until it is soft and translucent. Combine cornstarch and cold milk before adding to onion. Heat and stir until slightly thickened. Cook the onion in olive oil until it is soft and translucent. Combine cornstarch and cold milk before adding to onion. Heat and stir until slightly thickened. Season with salt and pepper. Add crab and heat through.

FISHERMAN'S STEW Ingredients: 6 oz of frozen salmon or any chowder fish [4P] 2 cups sliced celery [1C] 1 cup sliced carrots [1C] 1 cup sliced onions [1C] 4 tsp Cornstarch in a little water [1C] 1 1/3 tsp Olive oil [4F] 4 cups water 2 Fish flavored bouillon cubes 1 tsp Worcestershire sauce 1 clove minced garlic fresh parsley, salt and pepper to taste Directions: In a medium sized sauce pan sauté garlic in the oil then add vegetables. Cook for about 5 minutes then add fish. Cook until fish flakes but not all the way done. Add water and bouillon cubes, Worcestershire sauce, and salt and pepper. Add cornstarch and let simmer for 20-30 minutes. Add fresh snipped parsley if desired at the end. Enjoy.

DILL LIME SALMON Ingredients: 4.5 oz Salmon (3P) 1 tbsp Dill Weed 1 tsp celery salt 1 tsp onion powder 1 1/2 c unsweetened lime-flavored Sparkling Water Salt & Pepper to taste Directions: Bring water and seasonings to a boil. Add salmon. Poach for approximately 3 minutes, spooning water and seasonings over salmon. Turn salmon and poach for an additional 4 minutes, or until salmon is cooked through. Serve with a vegetable side dish and salad, equaling 3 blocks of carbohydrates. Choose 1 tablespoon olive oil and vinegar dressing for 3 blocks of fat.

G R I L L E D F I S H W I T H TO M ATO TA R R A G O N S A U C E Ingredients: 1 1/3 teaspoons extra-virgin olive oil (4F) 6 oz. halibut fillet (each about 1 inch thick) or use sea bass, swordfish, or snapper (4P) 2 tablespoons chopped shallots 1 1/4 cups chopped plum tomatoes (1C) 3 tablespoons dry white wine 1 tablespoon (packed) chopped fresh tarragon or 1 teaspoon dried Directions: Prepare barbecue (medium-high heat). Brush fish on both sides with half of olive oil. Sprinkle fish with salt and pepper. In a nonstick pan, add shallots to oil. Cook over high heat 1 minute. Add tomatoes to skillet and cook until juices evaporate, stirring occasionally, about 2 minutes. Add wine and tarragon and boil until compote is thick, about 1 minute. Remove from heat. Season with salt & pepper. Cover with foil and keep warm.

Grill fish until just opaque in the middle; about 4 mins per side. Transfer to plates. Spoon compote alongside fish. Remark: Makes one four-block serving. This recipe can be prepared in 45 minutes or less. You can adjust the quantity of fish and fat to your block requirements. The sauce is simple, elegant and zone friendly, and you can serve grilled or steamed veggies with it, and some fruit for dessert to fill in the remaining carbohydrate blocks. Great for summer — quick week-night dinner or a dinner party for friends. Suggested carbohydrates to complete the meal would be 1 1/4 cups grilled zucchini and a fruit salad for dessert of 1/2 cup blueberries mixed with 1 cup sliced strawberries.

GRILLED SALMON WITH MUSHROOM A N D TO M ATO C O U L I S Ingredients: 1 4 1/2 oz. fillet salmon, skin on (3 Protein) 1 teaspoon extra-virgin olive oil, divided (3 Fat) 1/2 cup chopped white or yellow onion (1/2 Carb) 2 cloves garlic, minced 1 8 oz. package pre-sliced mushrooms, or 2 cups (1 Carb) 1 tablespoon unsweetened rice vinegar 1 teaspoon Worcestershire Sauce Dash Tabasco or other hot-pepper sauce 1/2 teaspoon granulated fructose 3 small tomatoes, diced (1-1/2 Carb) 1/4 cup minced cilantro Directions: Heat a non-stick Wok or deep non-stick pan over high heat until very hot. Add 1/2 teaspoon olive oil and swirl to coat bottom of pan. Add salmon, skin down, and grill over high heat for about five minutes. Skin will be browned, almost black in places, and flesh will be cooked about half way through. Turn salmon and cook another five minutes or until cooked through.

Remove from pan to a plate and loosely cover with foil to keep warm. Add remaining 1/2 teaspoon olive oil to hot Wok and stir-fry onions and garlic until onions are lightly browned. While onions are cooking, use a broad metal spatula to remove skin from salmon. Discard skin and re-cover salmon. When onions are cooked, add sliced mushrooms, rice vinegar, Worcestershire Sauce, hot pepper sauce, and fructose and stir-fry until mushrooms are lightly browned and liquid is almost completely evaporated. Add tomatoes and cilantro and stir-fry briefly to warm through. Spoon mushroom and tomato mixture onto serving plate and loosely cover with foil, which was covering salmon. Return salmon to the hot Wok briefly to warm it again, then place salmon on top of mushroom/tomato mixture. Serve at once. To expand to 4 increase weight of salmon (6 oz.) and add an apple for dessert. Serves 1, can be easily double. Also good chilled, good for lunchbox!

L E M O N PA R S L E Y S C A L L O P S Ingredients: 6 oz. scallops [4P] Juice from one lemon [1C] Garlic, to taste Parsley, to taste Black Pepper, to taste 2 tbs. white wine 3 cups broccoli, steamed [1C] 1 spinach/side salad 4 tsp. oil and vinegar dressing [4F] 1 nectarine [1C] 1 peach OR 1 cup strawberries [1C] Directions: Place scallops in a shallow baking dish. Cover with lemon juice, wine and spices. Bake uncovered in a 350oF oven for 15-20 minutes or until done. Serve with broccoli and salad.

PA N - F R I E D S A L M O N W I T H S W I S S CHARD Ingredients: Salmon 6 oz. salmon - filet or steak - skin removed [4P] 1/3 tsp. extra virgin olive oil [1F] Chinese Five Spice 1-1/4 cup Swiss chard or 1-1/3 cup spinach Tomato Salad 1 cup chopped raw tomato [1C] 1 tsp. chopped fresh basil leaves 1 tsp. extra virgin olive oil [3F] vinegar if desired Dessert 2 Kiwi Fruit, cut in half lengthwise [2C] 4oz red wine [1C] Directions: Salt salmon to taste if desired. Heat non-stick frying pan with 1/3 tsp. olive oil (medium high heat). Sprinkle salmon generously with Chinese Five Spice. Put into pan and put a lid on it. Cook, turning halfway through. Cook until fish is lightly browned

on both sides and flakes with a fork. Do Not Over Cook! Squeeze lemon juice or sprinkle vinegar over Swiss chard or spinach. Combine Tomato Salad ingredients and toss. If wine is not desired substitute fruit, melon or berries, or another vegetable for this carbohydrate mini-block.

PEANUT SHRIMP Ingredients: 12 oz frozen cooked shrimp (8P) 6 cups chopped cabbage (2C) 2/3 cup water chestnuts (2C) 3 cups sliced mushrooms (1C) 1 1/2 cups chopped broccoli (1C) 1 tablespoon rice wine vinegar 1 1/3 teaspoons olive oil (4F) 2 teaspoons old-fashioned peanut butter (4F) 1 tablespoon Soy Sauce Thaw Shrimp to room temperature. Keep tails on. Directions: In a non-stick pan, sauté cabbage in olive oil for five minutes over medium high heat, stirring often, and adding a little water if the cabbage starts to stick. Add mushrooms and rice wine vinegar and sauté two minutes longer. Add water chestnuts and sauté another minute or two. Turn heat to low. Add peanut butter and soy sauce and mix together well until blended. Add shrimp and mix again. Heat another 2 minutes or so until shrimp is hot. Serve immediately.

S A L M O N A N D V E G E TA B L E M E D L E Y Ingredients: 6 oz. Salmon [4P] 2 1/2cups Zucchini chopped [1/2C] 2 1/2 cups Summer Squash [1/2C] 3/4 cups carrots, diced [1C] Directions: Poach salmon in 1 cup orange juice. Remove and sprinkle with dill. Sauté vegetables in 2 tsp. butter on a medium heat. Add 1 1/2 tablespoons carrowway seeds and mix thoroughly. For dessert have 1 apple or 1 cup grapes. [2 C]

ZONE DIET POACHED SOLE Ingredients: 12 oz. flounder (8P) 2 2/3 teaspoons olive oil (8F) 2 cloves garlic, chopped Parsley, to cover 1/8 teaspoon pepper Oregano, to taste 1/2 tablespoon white wine 3/4 cup water Directions: Sauté garlic in oil. Add flounder and sprinkle with parsley. Season with salt, pepper and oregano. Add wine and water. Cover and cook on high flame for 10 minutes or until done. Serve with fresh vegetables and fruit to make up eight blocks. Remark: Serve two, 4-block meals

SEA BASS DELIGHT Ingredients: 6 oz sea bass (4P) 2 tsp chopped shallots roasted garlic (as much as you want) pepper/salt 1 tbsp. fresh cilantro, rough chopped 1 tbsp. fresh basil, rough chopped 1 1/2 cup rough chopped tomato (1C) 1 cup romaine lettuce torn in bite size pieces 1 2/3 teas olive oil (4F) 1 1/2 peaches sliced in wedges (1 1/2 C) 4 1/2 cup broccoli (1 1/2 C) Directions: Poach the Sea Bass in 1 cup of water with lime juice until tender remove from pan and set aside. Keep 1/2 cup poaching liquid aside. Heat sauté pan with olive oil, add shallots, roasted garlic, peach & tomatoes, then sauté on med to low heat until soft, then add 1/2 cup poaching broth. Add cilantro & basil, but keep a little for garnish. Salt & pepper to your taste. Add poached sea bass cover and keep on low heat.

Steam broccoli. On a plate arrange the romaine lettuce pieces, put the steamed broccoli on the side, place the sea bass on top of the lettuce and poor the sauce over the sea bass, sprinkle the leftover cilantro and basil on top and enjoy! Remark: Serve one 4-block meal

S H R I M P S T I R F RY Ingredients: 4 1/2 Ounces Shrimp (3P) 1/2 Cup Leeks (1/2C) 1/2 Cup Snow peas (1/4C) 1/3 Cup Water Chestnuts (1C) 3/4 Cups Bamboo Shoots (1/4C) 3 Cups Bean Sprouts (1C) 1 tsp. of Olive Oil Directions: Cook all vegetables in olive oil over medium heat until they are tender. Add shrimp (peeled) to vegetables and cook until pink (add a dash of soy sauce). Serve while hot. I love this easy recipe! Remark: Serve one 3-block meal

STUFFED FISH FILLETS Ingredients: 2 small carrots, shredded [2C] 1 small onion, minced [1C] 4 slices light, whole grain bread, cubed (1 carb block per slice) [4C] 3/4 cup diced canned tomatoes, drained [1C] 1 jar (4 1/2 ounces) sliced mushrooms, drained 1/2 small cucumber, chopped 1 tsp. salt, divided 1/4 tsp. dill weed 1/8 tsp. Pepper 8 orange rough fillets (4 ounces each) [18P] 1/8 tsp. paprika 8 lemon wedges Directions: In a large nonstick skillet, sauté carrots and onion in olive oil until tender. Remove from heat. Stir in bread cubes, mushrooms, tomatoes, cucumber, 1/2 tsp. salt, dill and pepper. Place four fillets in a 13 by 9 inch baking pan that has been coated with nonstick spray. Top each with 1 cup stuffing mixture and another fillet.

Sprinkle with paprika and the remaining salt. Bake, uncovered at 350oF for 25 -30 min. or until fish flakes easily with fork. Cut in half, serve with lemon wedges.

TA N G Y B A K E D F I S H W I T H V E G G I E S Ingredients: 6 ounces mild white fish (cod is great) (4P) 1/2 cup low-fat cottage cheese (2P) 2 cups chopped leeks (2C) 1 medium yellow onion, cut into rings (1C) 4 cups diced mushrooms (1C) 3 cups sliced zucchini (1-1/2 C) 1/4 cup grapes (1/2 C) 2 teaspoons olive oil (6F) 2 teaspoons mustard 1 lemon cut into thin slices 1/4 cup burgundy cooking wine 1/4 cup white cooking wine Fresh chives, tarragon and rosemary Directions: In a mini-food processor, blend cottage cheese, mustard and olive oil until smooth. Add some salt, fresh ground pepper and chives to taste. Set aside. In a small casserole dish, place lemon slices and half the onion rings. Place fish on top of lemon/onion slices. Season with salt, pepper, fresh herbs, and place remaining onion rings on top.

Cover loosely with foil and bake in 400 degree oven for 25 minutes until fish flakes. Remove foil, spread cottage cheese mixture on top of fish, and return to the oven until heated. While fish is baking, place leeks, mushrooms, and zucchini into a large, deep non-stick pan. Cook (covered) in white and burgundy cooking wines and some water. Season with salt and pepper. When veggies are tender and liquid is reduced, put veggies on a plate and top with fish (don't eat the lemons). Grapes for dessert. Remark: Makes two 3-block meals.

TEN MINUTE FISH DISH Ingredients: 4.5 oz fish fillet (I use kingfish but anything not to flaky would do) (3P) 3 cups zucchini (1.5C) 3/4 cup rough chopped onion (0.5C) 2 tomatoes cut into wedges (1C) 1 teaspoon olive oil (3F) salt black pepper lemon juice Directions: Season fish with salt, black pepper and fresh lemon juice, grill 5 minutes each side .... or how ever long it takes. Put the tomato , onion and zucchini in a bowl. Add olive oil, salt and pepper. Microwave this for 3 minutes. (I have found that microwave is the best way to cook the veggies to keep them crunchy and retain all that lovely juice to flavor the fish.) Place fish onto a plate with vegetables and juice on top. Remark: Makes one 3-block meals

T E R I YA K I H A L I B U T Ingredients: 12 oz. of halibut fillet (8P) 1/4 c. teriyaki sauce (3C) 1 tablespoon olive oil (8F) 1.5 lbs Bok Choy chopped (1C) 2 leeks finely chopped (3C) 1 tablespoon lemon herb seasoning 1/2 teaspoon nutmeg 1/2 cup fresh (or canned) pineapple (1C) Directions: Put 1 teaspoon of olive oil in baking dish, add Halibut and teriyaki sauce. Cover and bake at 325 for 30 min. Put 2 teaspoons of olive oil in a nonstick pan. Add Bok Choy, leeks, and seasoning. Cook over high heat until tender. Serve halibut on bed of Bok Choy with pineapple on the side. Remark: Makes two 4-block meals

T U N A S T E A K W I T H Z O N E TA R R A G O N M U S TA R D S A U C E Ingredients: 3 oz Tuna Steak (canned tuna will not be the same) [3P] 12 Asparagus [1C] 1/4 melon [1C] 1 tsp olive oil (for frying) OR 3 crushed macadamia nuts (for grilling) [3F] 1/2 cup of Dr. Sears' Zone Tarragon Mustard Sauce [1C] Zone Tarragon Mustard Sauce: 1/2 cup chickpeas, canned, minced finely [2C] 8 teaspoons cornstarch [2C] 2 cups chicken stock 2 tablespoons cider vinegar 1/2 teaspoon Worcestershire sauce 2 teaspoon dried tarragon 2 teaspoons ground mustard 1/4 teaspoon turmeric 2 teaspoons garlic, minced Directions: Zone Tarragon Mustard Sauce

Combine Zone Tarragon Mustard Sauce ingredients and Spices in a small saucepan to form the sauce. (dissolve cornstarch in a little cold water before adding it to saucepan.) Heat sauce to a simmer, stirring with a ship until mixture thickens. Remove from heat and let cool. Place in storage container. Tuna Steak In non-stick pan, heat olive oil over medium heat. Add tuna steak. Cook for 5-7 minutes on each side for each inch of thickness. (This will produce a medium done steak). Microwave or steam asparagus. Combine on plate with tuna. Drizzle room temp Tarragon-Mustard Sauce over tuna. (You may not use the full 1/2 cup. That’s ok.) Finish the meal with some melon. If you grill your tuna, you may want to sprinkle 3 crushed macadamia nuts to the melon and disregard the olive oil.

A P P E T I Z E R / B R E A K FA S T R E C I P E S

GRANDMA'S HOT DOGS AND PEPPERS Ingredients: 1 teaspoon olive oil 2 green peppers 1/2 cup chopped onion 1/2 cup salsa 3 turkey hot dogs (no fat) Directions: Heat oil in frying pan. Chop onion and peppers and sauté in oil. Cover and let simmer until peppers and onions are soft. Slice hot dogs into small round pieces and add to pan. Add salsa and stir. Cover pan and let simmer until hot dogs are cooked. Remove from heat and place on plate. Very simple and delicious! Takes 10 minutes to make. Add any carbohydrate block you wish to go along with your meal.

GRILLED CHICKEN KEBABS Ingredients: 16 ounces of boneless skinless chicken breast , cubed 1 bell pepper sliced in large chunks 8 cherry tomatoes 2 c cubed zucchini 1 sweet onion in chunks Directions: Refrigerate chicken and vegetables for 15 minutes in 1/2 cup no fat Italian salad dressing. Use 4 skewers and evenly distribute 4 oz of chicken breast and veggies to each skewer. Grill, turning several times, until the chicken is no longer pink in the center. Serve with additional vegetables and fruit to round out the carbs. Per skewer, this recipe has 4 protein, 1 carb, and 0 fat.

GRILLED SAUSAGES AND VEGGIES Ingredients: 6 oz Kielbasa or smoked sausage of choice, sliced 1/2 inch thick (3 blocks protein) 2 yellow peppers, coarsely chopped (1 block carb) 1 cup coarsely chopped red onion (1 block carb) 2 cups coarsely chopped zucchini (1 block carb) 1 tsp olive oil (3 blocks fat) Lemon juice to taste Salt & pepper Directions: Heat grill. Combine olive oil and lemon juice in large bowl and add meat and vegetables. Stir to coat. (I use spray oil on a "grill topper" with small holes, then place on grill to heat for a minute before placing food on it.) Grill meat & veggies, turning often, for about 5-7 minutes or until desired doneness. (We allow the meat and zucchini to "char" a bit.) For 4 blocks, simply add 1 1/2 more oz of meat and another carb block.

KIELBASA AND GREEN BEANS Ingredients: 8 oz Hillshire Farm Lean & Hearty Kielbasa (6 protein 4 fat) 1 can (14.5 oz) Mexican Recipe Stewed Tomatoes (3 carbs) 1 cup boiled mushrooms (8 oz raw) (1 carb) 6 olives chopped (2 fat) 2 cups green beans (2 carb) Directions: Boil mushrooms. Slice kielbasa, heat in frying pan with stewed tomatoes, olives and boiled mushrooms. While this is simmering, cook green beans. Serve kielbasa mixture over beans. Remark: Yields two 3-block meals.

O V E R S T U F F E D P O RTO B E L L O MUSHROOM BAKE Ingredients: 1 large Portobello mushroom cap (stem removed and chopped for filling) [1/4C] 1 c. chopped white mushrooms [1/4C] 3/4 Vidalia onion [3/4C] 2Tbsp chopped celery 1/4 cup red peppers 1 clove garlic, chopped 1 Tomato, chopped [1/2 C] 1/4 cup red lentils (already cooked and mashed) [1C] 2 oz skim mozzarella cheese, shredded [2P] 1/4 c egg substitute (or 1 egg) [1P] 1 tsp. olive oil [3F] Directions: Preheat oven to 400 degrees. If Portobello is very thick, cut out a bowl of mushroom "meat" and chop and add to mixture. Spray large fry pan with non-stick spray. Add chopped onion, celery, peppers, and garlic. Cook till tender.

While chopped veggies are cooking, put the Portobello cap into non-stick sprayed pan into the oven to start the cooking process. When veggies are tender, add the chopped tomato and remove from heat. In a medium bowl, combine vegetable mixture, lentils, half (1oz) of the mozzarella cheese and egg substitute. Remove cap from oven. Fill cap with filling. Mixture will overflow. Return to oven. Cook for approximately 15 minutes. Remove from oven. Drizzle with the olive oil. Top with remaining cheese. Cook an additional 5 minutes till cheese is melted and bubbly brown.

SALMON WITH ASIAN FRUITY SALSA Ingredients: 4 1/2 ounces salmon steak 2/3 teaspoon olive oil 2 teaspoons soy sauce 1 teaspoon gingerroot, chopped 1/2 teaspoon dill Dash hot pepper sauce 1/2 cup salsa 1/2 cup blackberries 1/2 cup canned pineapple cubes 1/2 Granny Smith apple, cored and diced Directions: Brush baking dish with oil, and place salmon steak in baking dish. Sprinkle with soy sauce, gingerroot, dill and hot pepper sauce. Cover and bake in a preheated 350-degree oven for 30 to 35 minutes. In a medium bowl, combine salsa and fruit. Place fish on one side of a serving plate and salsa beside it.

SALMON WITH SALSA SALAD AND S PA G H E T T I S A U C E Ingredients: 4.5 oz. salmon (poached in water with seasoning of choice) (3 protein) Salsa Salad: 1/4 cup black beans (1 carb) 1 tbsp. avocado (1 fat 1 tbsp. salsa Spaghetti Squash: 1/2 cup cooked spaghetti squash (1/2 carb) 1/4 cup tomato sauce (1/2 carb) Salad: Zone Lettuce Salad (1 cup romaine lettuce 1 cup sliced cucumbers, 1/2 sliced tomato, 1/2 sliced green or red pepper ) (1 carb) 2 teaspoons olive oil/vinegar dressing Directions: Mix the ingredients for salsa salad together. Toss Zone Lettuce Salad olive oil or vinegar dressing. Put spaghetti squash in a serving plate and top with tomato sauce.

Serve together with salmon, salsa and salad.

SALSA SCRAMBLE Ingredients: 4 egg whites (2 P) 1 oz. shredded low-fat Mozzarella Cheese (1P) 1/4 c. Black Beans (1 C) 1 c. onions (1 C) 1/2 cup Salsa (1 C) 2/3 tsp. Olive Oil (2F) 1 Tbs. Guacamole (1F) Directions: Crack eggs and separate yolk from whites - set aside. Heat a non-stick skillet and add Olive Oil. Heat Black Beans in Microwave until warm. Sauté Onions in Olive Oil until tender. Add eggs to onions and scramble. Place egg mixture on plate. Place salsa on top of egg mixture. Place beans on top of Salsa. Place Cheese on top of beans. If needed put plate in Microwave for 20 seconds to melt the cheese.

Place Guacamole on top of cheese.

S A U S A G E A N D V E G E TA B L E C O M B O Ingredients: 1 cup sausage style crumbles 1 teaspoon olive oil 2 cups sliced mushrooms 1 cup sliced zucchini 1/2 cup sliced yellow squash 1 cup chopped green pepper 1/3 cup chopped onion 1 1/2 cups Italian stewed tomatoes Directions: Cook sausage style crumbles according to package. Set aside. Heat olive oil in a frying pan. Add mushrooms, zucchini, yellow squash, green pepper, and onion. Sauté until crisp tender. Stir in sausage style crumbles and tomatoes. Heat through and serve.

SAUSAGE FLOWERS Ingredients: 2 Pizza Burger patties (Morning Star Tomato & Basil Pizza Burger®) [29g Protein] 2 slices non-fat American Cheese [41g Carb] 2 slices non-fat Swiss Cheese [12g Fat] Salsa (I used 1/4 C. home-made, well drained salsa, of minced onion, tomato and chili pepper.) 12 wonton wrappers (I prefer the thinner “Spring Rolls”, cut in quarters.) Directions: Preheat oven to 350 ° F (175 ° C). Lightly spray a miniature muffin pan. Crumble and heat the thawed Pizza Burger (in microwave safe dish). Crumble cheese and add to warm Burger; stir in to melt. Stir in salsa. Gently press wonton wrappers into the prepared miniature muffin pan so that the edge extends, like “petals”. Place a heaping tablespoon of the filling mixture into each wonton wrapper. Bake 10 minutes in the preheated oven, or until wonton edges begin to brown.

Transfer baked Flowers to a serving platter. Dollop each with a bit of non-fat sour cream, if desired, and sprinkle with green onions. Remark: Makes 3-block meal.

SAUSAGE WITH CANNELLINI Ingredients: Turkey Italian sausage links 1 14 oz. can cannelloni (white kidney beans) drained 1 14 oz. can diced (drained) or crushed tomatoes 1 small onion chopped 2 cloves garlic (or to taste) minced 1 stalk celery chopped 1/2 tsp. each dried sweet basil, thyme, oregano (or to taste) 1 bay leaf 1 packet artificial sweetener (or to taste) Salt and pepper to taste 1/2 tsp. olive oil Directions: Pierce sausage with fork or knife and brown it on all sides in skillet. Add 1/2 cup of water to skillet, cover and cook on medium heat for about 10 minutes. While sausage is cooking, in another pot, sauté onions and celery in olive oil until onions are translucent. Add garlic and cook about 30 seconds. Add tomatoes spices and sweetener. Salt and pepper to taste. Cook about 10 minutes or until turkey sausage is done.

Pour 3/4 cup of bean mixture over 1 link sausage for approx. 3-block meal.

SPICY MIDDLE EASTERN SKEWERS Ingredients: Skewers: 1 lb lean ground beef or lamb or mixture of the two 1 large onion minced very fine 2 very large bunches of parsley minced fine 1 pinch of cinnamon Salt and freshly ground pepper to taste Vegetables Side Dish: appropriate blocks of zucchini and tomatoes Dipping sauce: 1/4 cup of tahini lemon juice to taste small dash of water dash of Tabasco 1/4 tsp. minced garlic chopped parsley for garnish Directions: Skewers:

Mix all of the above ingredients thoroughly. Then run the mixture through a food processor in batches to ensure even mixing and a finer texture. Mash small amounts of the mixture equally around about 32 wooden skewers that have been soaked in water for 20 minutes or use metal skewers. It will look as though you have long little sections of meat loaf around each skewer. Grill on a medium grill until done and juicy. Vegetables Side Dish: Grilled or steamed the vegetables to your liking. Dipping Sauce: Mix all of the above ingredients together until smooth. For block measurements you could have 3 small skewers or 2 large for 1P, then add appropriate block measurements for Carbs, using vegetables and add a small spoonful of tahini sauce over skewers for the fat. To serve this in a traditional manner, you would place the meat in 1/2 large or 1 small whole wheat pita, stuff raw veggies (lettuce and tomato) inside and add tahini sauce. If you do this, make sure you adjust the Carb measurement accordingly.

SPICY SAUSAGE & BEANS Ingredients: 3 oz. low fat smoked turkey sausage, sliced 1 oz. low fat cheddar cheese, shredded 3/4 cups black beans 1/2 cup salsa (I like hot) 1 tsp. olive oil 1/2 tbsp. sour cream Directions: Mix beans, salsa, oil, and sausage in a microwaveable bowl. Microwave until warm. Top with cheese. Microwave again until cheese melts. Top with sour cream.

V E G G I E D O G I S L A N D S T I R F RY Ingredients: 2 veggie dogs, sliced into little rounds [3P, 2C] (check label 1/2 red bell pepper, chopped 1/4 cup onion, chopped 2 Tsp. Canola oil [3F] 1 tsp. Sweet barbecue sauce 1/2 cup Honeydew Melon OR 1 1/2 pineapple rings [1C] Directions: Heat the oil in a non-stick pan. Sautee the onions, peppers, and dogs until the veggie dogs are browned and the vegetables are cooked. Stir frequently. Add the barbecue sauce right before you take it off the heat, otherwise it will scorch. Eat the fruit on the side. Remark: Makes a 3-block meal. If you're feeling adventurous, sauté the pineapple right along with the veggies for kind of an island stir fry.

Z O N E D I TA L I A N S A U C E Ingredients: 1 1/2 cups tomato puree (3C) 4 teaspoons cornstarch (4C) 1 cup strong chicken stock 1 tablespoon red wine 1 teaspoon dried parsley flakes 1 teaspoon dried oregano 1 teaspoon dried basil 1/8 teaspoon ground dried thyme 1/8 teaspoon ground nutmeg 1 1/2 teaspoons garlic, chopped Directions: To make a sauce, combine all of the ingredients in a small saucepan. Before adding cornstarch to saucepan, dissolve it in a little cold water. Bring the sauce to a simmer, stirring often, until it thickens. Transfer the sauce mixture to a storage container, allow to cool, and then refrigerate. When preparing a Zone-friendly meal, use this sauce to replace 1 carbohydrate Zone block.

This sauce can be Kept in the fridge for up to five days. It can also be frozen and defrosted to be used later. Stir to incorporate the small amount of moisture that forms on the sauce during the freezing and thawing processes.

ZONE DIET HUMMUS Ingredients: 1/2 cup mashed chickpeas (2C) 1.5 tsp sesame oil (2F) a pinch of minced garlic salt & pepper to taste Sliced carrots & steamed, but crispy, broccoli (2C) Cooked sliced chicken breast (1 oz per protein block) Directions: Mix chickpeas with oil, garlic and salt and pepper. Then add some slices of grilled chicken (I dip that too!) for my protein blocks & a few almonds for my fat. Adjust accordingly to make meal or snack.

B E D A N D B R E A K FA S T WA F F L E S Ingredients: 1/4 cup cottage cheese, (1 protein block) 1/4 cup egg substitute, (or 2 egg whites), (1 Protein block) 1/2 cup water 1 teaspoon olive oil, (3 fat blocks) 1/2 teaspoon vanilla extract 2/3 cup oatmeal, (2 Carbohydrate blocks) 1/2 teaspoon baking powder 2 packets "Equal" sweetener Toppings: 1/3 cup unsweetened applesauce (1 carb block) OR 1 Cup Strawberries, slightly mashed (1 carb block) OR 1 Cup Raspberries (1 carb block) Directions: In a processor, puree cottage cheese, egg sub, water, vanilla, and olive oil until smooth.

Put oatmeal, baking powder and sweetener in a food processor or blender and process until powdered. Mix the dry and the wet items to form a batter. As the mixture stands it will thicken. It may be needed to add more water, (a tbsp at a time), to a get fluffy, not lumpy, consistency. Cook in a waffle iron per iron's specifications. My waffles take about 4 minutes each. Remark: This recipe makes 2 waffles, (1 serving). I add 3 slices of turkey bacon to round out the protein to complete this 3 block breakfast.

B L U E B E R RY C O T TA G E C H E E S E Ingredients: 3/4 cup low fat cottage cheese (3P) 1/2 cup plain yogurt (1P and 1C) 1/3 cup unsweetened applesauce (1C) 1 cup blueberries (fresh or frozen) (2C) 4 teaspoons slivered almonds (4F) Directions: Place blueberries and applesauce, nutmeg and cinnamon in a blender and pulse 2 or 3 times. In a medium bowl, combine blueberry mixture, yogurt and cottage cheese. Sprinkle with almonds and serve.

B R E A K FA S T B U R R I TO Ingredients: 1/2 cup Easy Egg Beaters (or other Egg substitute) (2 blocks protein) 1 teaspoon olive oil (3 blocks fat) One slice of fat free cheese 2 strips of Turkey Bacon 1 soft tortilla (2 blocks carb) Directions: Mix egg substitute with olive oil. Prepare. Wrap eggs, turkey bacon and cheese in a soft tortilla.

B R E A K FA S T C A S S E R O L E Ingredients: 4 slices regular bread [6C] one 6oz package lean ham, cut into cubes [4P,4F] one cup light cheddar cheese, shredded [4P,18F] 10 eggs equivalent of egg substitute [10P] Dried mustard to taste Serve with 1 apple [2C] to round out carb blocks Directions: Combine the above ingredients the night before baking. Store in refrigerator overnight. The next day, place mixture in a 9X13 baking dish. Bake at 350F for 40 mins covered. Remove cover for the last 5 minutes of baking to evaporate excess liquid. Can be eaten immediately or stored in the fridge for one week. I cut the pan into 12 equal squares, eating 2 squares for breakfast each day. Pair with an apple and the three block carb requirement is fulfilled.

B R E A K FA S T C R E O L E O M E L E T T E SOUFFLE Ingredients: 6 Egg Whites plus 1 whole egg [4 P] 1/4 cup carrots [1/2 C] 2 cups diced celery [1 C] 1 1/2 cup diced onion [1 1/2 C] 2 tsp. granulated sugar [1 C] 1 1/3 tsp olive oil [4 F] Dash of oregano Salt and pepper to taste Directions: In medium nonstick sauté pan, cook all vegetables and spices in half the oil until almost tender. Cool and add beaten whole egg and set aside. In a mixing bowl, whip egg whites and sugar to form a meringue. Heat remaining oil in sauté pan and gently pour in the meringue mixture. Cook on medium-high heat until it slides around the pan. Carefully pour the vegetable mixture into the center of the meringue and cook until set.

Fold the sides into the center to form a threefold and serve.

B R E A K FA S T I N A B O W L Ingredients: 2 cups plain, nonfat yogurt (2C, 2P) 2 cups nonfat cottage cheese (8P) 4 oz. old fashion oats, uncooked (8C) 4 tablespoons silvered almonds (4F) Spices: 4 teaspoons vanilla extract Allspice to taste Directions: Blend together, refrigerate overnight (this softens the oats). Remark: 4 servings, 3 blocks each (serving size is 1 cup)

B R E A K FA S T O M E L E T T E Ingredients: 1.5 oz. deli-style turkey slices chopped (1 protein block) 2 egg whites (1 protein block) 1 oz. reduced-fat cheddar cheese (1 protein block) 1/3 tsp. olive oil (1 fat block) 6 sliced olives OR 2 crushed macadamia nuts (2 fat blocks) 1 1/2 cups cubed honeydew melon (3 carb blocks) Directions: Heat oil in skillet add egg white until slightly set add meat, cheese and olives. Fold and turn and heat until cooked. Serve with melon.

B R E A K FA S T Q U I C H E S Ingredients: 2 whole eggs (2 blocks protein) 4 egg whites (2 blocks protein) (OR substitute 1 cup egg substitute for egg whites and whole egg) 2 oz skim mozzarella (2 blocks protein) 1 1/2 cups chopped portabella or button mushrooms (1/2 carb) 1/2 cup chopped onion (1/2 carb) 1 clove garlic, minced 1/2 cup frozen spinach (thawed and drained) (1/2 carb) 3/4 cup chopped tomato (1/2 block carb) (OR use other vegetables equaling 2 blocks carb) 6 macadamia nuts, crushed (6 blocks fat) Basil, parsley, salt and pepper to taste 2 apples, sprinkled with cinnamon (4 blocks carb) Directions: Use nonstick mini bread loaf pans or coat each with a little vegetable spray. Layer vegetables in two mini bread loaf pans. Layer half the cheese on top of each loaf. Beat eggs and add seasonings. Pour one-half of the eggs over each pan and sprinkle with macadamia nuts. Bake at 350F for 30 mins or until brown on top.

Makes two mini quiches, each with 3 blocks protein, 3 blocks fat and 1 block carbohydrate. Remark: Serve two, 3-blocks meals. Eat one with an apple and cinnamon for a 3 block complete breakfast. (also an ovo-lacto vegetarian meal).

C H O C O L AT E O AT M E A L Ingredients: 2/3 C. cooked oatmeal [2C] 1 cup of soymilk [1C,1P] 2 scoops of chocolate protein powder [2P] Splenda sweetener Slivered almonds (amount depends on how much fat is in milk. 1tsp = 1 block) Directions: Cook oatmeal in soymilk (in place of water) and sprinkle with Splenda and almonds. Enjoy! If you choose to use regular protein powder, you could add chocolate soymilk instead of plain.

CRAB & CHEESE OMELET AND O AT M E A L W I T H A T W I S T Ingredients: 2/3 cup liquid egg whites (2P) 1 ounce cheddar cheese (1P, 1F) 1 1/2 ounces crabmeat chopped (1P) Cinnamon and Stevia 2/3 cup steel-cut oats (2C) 2/3 banana (2C) 1 1/2 tablespoons 100 percent natural peanut butter (3F) Directions: Cook oats, add cinnamon, Stevia and chopped up banana. The heat from the oatmeal melts the banana. YUM! (I have also tried applesauce in it. It's good, but the banana is the best!) While the oatmeal is cooking, prepare the eggs. Remark: 4 blocks

C R E A M Y C I N N A M O N O AT M E A L Ingredients: 3 tblsp. original oatmeal, raw (3 C) 3/4 c cottage cheese (3 P) 1 sweet and low packet 3 teaspoon slivered almonds (3 F) cinnamon Directions: Cook oatmeal for 2 minutes with 1/2 cup water. Combine cottage cheese, cinnamon, and sugar substitute in a mixing bowl. Return to the microwave for 10 seconds to reheat the cottage cheese. Then, on top, sprinkle with almonds. Remark: Make one three-block meal.

Z O N E D I E T C R E A M Y O AT S Ingredients: 2/3 cups cooked steel cut oats (2C) Boiled water 21 grams unflavored soy protein isolate (3 scoops of ZonePerfect Protein Powder) [3P] 1/2 chopped apple OR 2 teaspoons fructose (1C) dash cinnamon 3 macadamia nuts, chopped (3F) Directions: Cook steel cut oats according to package directions. Add some boiled water to the mixture to give it a "soupy" like consistency. Add protein powder, stirring it with a fork until mixed in well. Add chopped apple or fructose and cinnamon. Top with chopped macadamia nuts and enjoy.

DR. BELL'S ZONEGOMEAL Ingredients: 1/3 cup heaping (30 GM or 80 cc) raw oats (Quaker's 'Old Fashioned'is good) 1 Tbsp. (11 GM or 18 cc) sugar Short Tbsp. (10 GM or 23cc) of Olive Oil 1 or 2 tsp. salt to taste 1/3 cup (28 GM or 70 cc) Egg White Powder (e.g. GNC "Egg White Supreme") Directions: Combine oatmeal, sugar, olive oil, and salt into 1+ 1/2 cup water. Cook 6 minutes in microwave at full power in large microwave-safe bowl watery oatmeal is what you WANT!) Leave to cool for a minute until "finger-dip" tolerable. In a round bottom bowl, make an egg slurry by adding 1/2 cup COOL water to egg powder (start mixing before you add water and keep mixing 'til smooth). Add to oatmeal & microwave 1 to 1:45 minutes (ONLY 'til egg starts to "PUFF-UP").

Mix lightly half way through the final cooking to move done egg away from the sides. , nonfat yogurt (1P, 1C) 1/2 cup low-fat cottage cheese (2P) Flavoring (lemon, vanilla ) to taste Spices (cinnamon, allspice, nutmeg...to taste) 1 packet Stevia 1 tablespoon silvered almonds (3F) Directions: Heat oats. Blend together yogurt, cottage cheese, flavoring, spices and Stevia. Layer into a serving bowl the oats (press flat), fruit, and yogurt mixture. Sprinkle with almonds. Remark: Serve one 3-block meal

Z O N E D I E T F R E N C H TO A S T Ingredients: 2 egg whites & 1 whole egg or 1/2 cup egg substitute (2 protein) 2 slices light bread (2 carbs - check label for nutrition information) 3 tablespoons light syrup (2 carbs) 1/3 teaspoon butter (1 fat) Directions: Mix egg batter in a small bowl. Place bread in egg mixture and let side soak, flip and repeat. Cook bread over medium heat until done. Repeat with second slice of bread. Add butter and syrup to French toast, and enjoy. Breakfast can be a challenge, especially for kids. Here's a recipe for French Toast that yields 2 blocks protein, 4 blocks carbs, and 1 block of fat. Add six pieces of turkey bacon and you'll have a great 4 block breakfast.

M E X I C A N M O R N I N G B U R R I TO Ingredients: 1 6 or 8 inch whole wheat tortilla [2C] 2 eggs (or 4 egg whites) [2P] 1/2 oz reduced fat Monterey jack cheese, diced or shredded [1/2P] 1/2 oz reduced fat cheddar cheese, diced or shredded [1/2P] 1/2 green pepper, diced [1/4C] 1/2 red pepper, diced [1/4C] 1/4 cup salsa [1/2C] 2 Tbsp avocado [2F] 1 Tbsp light sour cream [1F] cilantro, salt, and pepper to taste Directions: To make morning preparation quicker, dice the peppers and cheese the night before. Using a frying pan, scramble the eggs (using PAM spray). Once the eggs are partially cooked, add the peppers and continue cooking. Add the cheese and salsa to the top of the eggs and cook, on low-medium heat, until cheese begins to melt. Sprinkle with cilantro, salt, and/or pepper.

Microwave the tortilla for 10 seconds and then fill with the egg mixture, avocado, and sour cream.

O AT WA F F L E W I T H C H E E S E OMELETTE Ingredients: Oat waffle 2/3 cup old fashioned rolled oats (2 blocks carb) 2/3 cup water 1/4 teaspoon salt or to taste 3 ounces of hot baby food apricots as a sauce (1 block carb) OR spread with 1 1/2 tsp old-fashioned peanut butter (3 blocks fat) Cheese Omelet 4 egg whites (2 blocks protein) Three drops yellow food coloring Sprinkle of salt, optional Directions: Blend oat waffle ingredients in blender. Bake in pre-heated waffle iron sprayed with non-stick spray for 8-10 minutes. Don't open waffle iron until steam stops coming out. Add 1 oz. of low-fat cheese (one block protein) when folding the omelette. If you need a 4 block meal, add 1/4 of an apple to oatmeal in blender, and use 4 oz of baby food. The apple in the oat mixture helps to make the waffle turn brown as it is baking, and it will be a bit softer. Or alternately, you can use 1 cup of oats to 1 cup water to give 3 blocks of carbohydrate.

O AT A N D E G G W H I T E H O T C E R E A L Ingredients: 6 egg whites (3 blocks protein) 1 teaspoon fructose 1 teaspoon oil (extra light olive or canola) 1 cup rolled oats (real, NOT instant) Directions: Mix all but the oats in a bowl (whip if you like). Put in microwave for 40 seconds. Test if it's warm enough and microwave for 10 more seconds until pleasantly warm but not gelled. Stir in oats. Eat warm.

Q U I C K A P P L E C O B B L E R B R E A K FA S T Ingredients: 1/3 cup of cooked oatmeal (1C) 1 cup of 1% milk (1C and 1P) 1/2 chopped gala apple (1C) protein powder to measure 2 block of protein cinnamon 3 teaspoons of slivered almonds (3F) Directions: Heat oatmeal and milk in microwave for 2 1/2 minutes. Mix in 1/2 chopped gala apple, protein powder, cinnamon to taste, and almonds. Enjoy! Remark: Serve one 3-block meal

Q U I C K A P P L E S A U C E B R E A K FA S T Ingredients: 1 cup applesauce 3 block Zone protein powder 1 tsp almond butter (or 1 1/2 tsp peanut butter) cinnamon to taste For 4 blocks I add 1/2 Zone bar Directions: Combine ingredients, (except for ZonePerfect bar) mix together with a spoon and enjoy.

Q U I C K O AT M E A L B R E A K FA S T Ingredients: 1 cup cooked oatmeal (3 blocks carb)(need 1 cup water mixed in) 1/2 apple chopped (1 block carb) 2 teaspoons natural Peanut butter (4 blocks fat) Cinnamon to taste 1 cup low fat cottage cheese (4 blocks protein) Directions: Cook oatmeal in microwave for 2.45 min. Mix in peanut butter, then the apple and then add cinnamon to taste. What makes this quick is you can chop the apple, get the peanut nut butter, and dish out the cottage cheese in the time it takes to microwave the oatmeal.

S K I L L E T B R E A K FA S T H A S H Ingredients: 3 oz. cooked meat (Roast beef, ham, etc.)[3P] 1/3 cup diced cooked potato[1C] 1 cup chopped tomato[1C] Chopped onion, green pepper, mushrooms, to taste Salt, pepper and Worcestershire sauce, to taste 1 teaspoon olive oil[3F] 1/4 cantaloupe[1C] Directions: In a non-stick pan, sauté onion, green pepper and mushrooms in the oil until tender. Add cooked meat, potato, vegetables, spices and Worcestershire sauce. Cook, stirring, until heated through. Remark: Makes a 3-block Zone Meal

S U P E R C R E A M Y O N E - D I S H O AT M E A L B R E A K FA S T Ingredients: 1/4 cup steel-cut oats 2 scoops Zone protein powder 1 1/3 tsp almond butter (fresh-ground, almonds only) Splenda nutmeg, vanilla extract Lots of water Directions: Pour one c of water into the bottom of a small pot. Stir in protein powder until all the lumps are gone, and bring the water to a boil. Stir in oats and turn heat down to medium or medium-high. Stir in almond butter. You don’t have to stir constantly, but do stir frequently and watch for boilover. In time you will learn what heat setting is right for your stove. Once the oatmeal starts to look a little bit dry, add a little bit more water and stir it in. Some low-fat milk, if you need to add a block to your breakfast, also makes it creamier.

Keep stirring every few minutes and adding water as needed, for about 15 minutes (shorter if you like crunchy oats, longer if you like them smoother). Sprinkle on spices and Splenda to taste. Add a dash of natural vanilla extract, or another flavor that you prefer. When the flavor and consistency are to your liking, spoon it into a bowl and put your pot in the sink with COLD water to soak while you eat. This makes clean-up very easy!

V E G E TA R I A N O AT M E A L Ingredients: 2/3 c cooked oatmeal (not instant) sprinkled with nutmeg and cinnamon (2C) 1 block Zone protein powder (1P) 1 c soy milk (Silk Vanilla is great) (1P) 1/3c unsweetened applesauce (1 C) 4 soy sausage links (or 2 soy patties) (2P) 1/2 slice whole grain bread (1C) 2 tsp old fashioned natural peanut butter (4F) Directions: Combine oatmeal, protein powder, soy milk and applesauce. Spread peanut butter on bread, serve sausages on the side and enjoy!

FAVO R A B L E T R A I L M I X Ingredients: 1/3 TVP (Textured Vegetable Protein) 1/3 cup dry old fashioned oatmeal 6 sliced almonds or 12 single peanuts Directions: Mix the above three ingredients and enjoy with a tall glass of cold water.

Z O N E F R E N C H TO A S T Ingredients: 6 egg whites or 3/4 cup egg substitute [3 P] 1 1/2 slices bread [3 C] 1 tsp olive oil [3 F] 1 tsp 1% milk 1 tsp applesauce 1 tsp cinnamon Directions: Mix egg whites and milk. Soak bread in mixture. Put olive oil in frying pan. Fry the soaked bread till browned. Serve with a tsp of applesauce and cinnamon on top! Delicious.

Z O N E - FAVO R A B L E C O L D M U E S L I Ingredients: 1/2 cup low-fat cottage cheese (2P) 1 block protein powder, check label (1P) 1 ounce oats, check label (2C) 3 canned apricots, chopped (1C) 3 teaspoons slivered almonds (3F) Directions: Put ingredients in a bowl, stir and EAT! Note: You can easily alter the recipe by: Adding 1 block of fresh fruit rather than the apricots Increasing the cottage cheese to 3/4 cup and omitting the protein powder Making the mixture ahead (without adding the nuts) and storing in the fridge so that it's ready each morning. (You can also double the recipe so that you have breakfast waiting in your refrigerator.) Just stir in the nuts before you eat it.

LUNCH/SNACK RECIPES

O N E B O W L L U N C H TO G O Ingredients: 3 ounces cooked chicken breast, diced (leftover from dinner the night before)[3P] 2 cup mixed salad greens—(freebie) 1 whole Granny Smith apple, diced [2C] 2 tablespoon tbsp Ken's Light Raspberry Walnut Vinaigrette Dressing [2F, 1C] 1 1/2 teaspoon slivered almonds [1F] Directions: In a sealable bowl, combine salad greens, chicken, apple, and almonds (like Zip lock or Tupperware). Separate the dressing until ready to use. (I make use of Tupperware Midgets containers. They resemble small cups with lids and hold only 2 oz. of dressing!) Pour dressing over salad mixture, reseal, and shake to combine.

QUICK TUNA LUNCH Ingredients: 1 - 6oz can tuna [5P] 1 - English muffin [3C] 1 - apple [2C] 2 tbsp light mayo [5F] Directions: Mix tuna with mayonnaise. OPTIONAL: If you prefer, you can dice a small amount of celery, onion or pickle and combine with tuna and mayo. Toast English muffin. Add as much tuna as the English muffin will hold. (Note: The rest will need to be consumed with a fork.) Apple (or other 2 block fruit) for dessert. Remark: Makes a 5-Block Zone Meal

S AT I S F Y I N G Z O N E L U N C H Ingredients: 4 cups shredded cabbage [1C] 3/4 cup snow peas cut in thirds [1/2 C] 1/2 c red bell pepper chopped [1/2 C] 3 oz white meat chicken cut in small pieces [3P] 3 tsp slivered almonds [2F] 1/2 tsp sesame oil [1F] 3 tbsp fat free ginger soy dressing [1C] Directions: Sauté chicken in oil until cooked through. Add vegetables and sauté a few minutes until tender (the cabbage cooks quickly so watch it). Add almonds and dressing, mix well and serve. This makes a 3-block meal. You could also skip the oil and use a dressing with oil in it.

CHICKEN WITH ZUCCHINI OVER S PA G H E T T I S Q U A S H Ingredients: 2 cups spaghetti squash (2 C) 2 cups tomato, canned, chopped (2C) 1 1/2 onion chopped (1C) 2 cups zucchini chopped (1C) 2 3oz skinless chicken breast (6P) 2 tsp. olive oil (6F) Oregano Basil Parsley Directions: Take 2 cups chopped tomatoes and put into a pot. Add 1 1/2 chopped onions and 2 cups zucchini's cut up. Add 1 tablespoon oregano, basil and parsley. Cook until onions and zucchini are done. Take a whole spaghetti squash and stick it in the oven. Cook for 1 hour. When cool cut and take out seeds and shred into bowl.

In a medium nonstick sauté pan, heat 2 tsp. of olive oil add chicken cook until done. To serve, put cooked spaghetti squash on each plate, place even amounts of zucchini/tomato mixture on top. I sprinkle a little parmesan cheese and top with a grilled chicken breast. Remark: Serve two 3-block meals

S PA G H E T T I S Q U A S H L A S A G N A Ingredients: 4 cups cook spaghetti squash [4C] 2 cups spaghetti sauce [4C] 4 oz. cooked ground turkey or turkey sausage [4P] 4 oz. Mozzarella cheese, shredded [4P] 1 cup cottage cheese [4P] Directions: Layer in a 9 x 13 baking dish, 2 cups of the squash, 2 oz of the ground turkey, 1/2 cup of the cottage cheese, 2 oz. of mozzarella cheese, and 1 cup of the sauce. Follow with another layer of each, sprinkle top with a little Parmesan cheese and cover tightly with foil. Bake at 325 for 30 to 45 min. or until heated through.

S P I C E Y S PA G H E T T I Ingredients: 10 oz. ground meat (turkey, venison, or lean beef) [10P] 1 26oz. Hunts No Sugar Added Spaghetti Sauce [4C] 2 cans diced Ro-tel tomatoes [2C] 1/2 small head of garlic (minced) 1/2 small chopped onion salt and pepper (to taste) 2 oz. dry 100% Whole Wheat Angel hair pasta (Author's Choice Sugar Busters)[4C] Salad Ingredients & toppings for extra fat: Olive oil/Vinegar Dressing (1part oil/2parts vinegar) [4F] 3 tbsp avocado [3F] 3 tsp slivered almonds [2F] Directions: Cook your ground meat and drain. Add garlic, onion and sauté' until onion is clear. Pour in spaghetti sauce and Ro-tel tomatoes. Season with salt and pepper. Simmer for 15-20 minutes. Measure out 2 oz. of dry pasta (because that is how they calculated the carbohydrates on the box), then boil until soft. Serve with a small salad and use the dressing and extra toppings as your remaining fat blocks.

Enjoy a wonderful spicy Italian meal that all of us Zoners crave from time to time!

ZONED VEGGIE LASAGNA Ingredients: 1 bread loaf pan 2 medium zucchini 5-6 mushrooms, sliced 1/2 c chopped Spanish onion (10g C) 1 c low-fat spaghetti sauce (i.e. Healthy Choice) (24 g C) 2 tbsp tomato paste Sweet basil, oregano, garlic to taste 1/2 c veggie ground round or 5 tablespoons TVP (15g P, 6g C) 2 tsp. canola or olive oil (9g F) 1/4 c egg beaters (5g P) 1/3 c 1% cottage cheese (10g P, 4g C) 1/2 cup shredded 3-blend cheese or mozzarella cheese (18g P, 10g F) 2 tablespoons light parmesan cheese (6g P, 2g F) Directions: Brush or spray the zucchini with olive oil after slicing it lengthwise into 6 even slices. Broil for 5 minutes, or until the desired tenderness is achieved. (Note: The zucchini will not soften when baking in lasagna). Cook mushrooms and onions in olive oil. Last 2 minutes of cooking, add veggie ground.

Heat the spaghetti sauce, tomato paste, and spices thoroughly. Combine cottage cheese and egg beaters. Put some of the sauce mixture in the bottom of the bread loaf pan. Layer 2 zucchini slices. Top with a third of the sauce mixture, then a third of the cottage cheese mixture, and finally a third of the shredded cheese. Repeat layers twice more, finishing with shredded cheese. Sprinkle with parmesan cheese. Cover with foil. Bake at 350F for 30 minutes. Bake for another 20 minutes after removing the foil. Allow to stand for 10 minutes, covered with foil. Divide in half. Serve with salad to round out the carbs per serving. Note: This recipe serves two people (4 blocks each). Total = 54P (8 blocks), 21F (7 blocks), 54 C (6 blocks

P O RTA B E L L O T U N A B U R G E R S Ingredients: 5 1/2 oz tuna, drained (5 1/2P) 1 egg white (1/2 P) 2 oz Italian-bread crumbs (4C) 1/2 cup chopped celery 1/3 cup chopped sweet red pepper 2 tbsp. light mayo (6F) 1 tbsp. chili sauce 1 tsp. Dill Weed dash hot pepper sauce dash Worcestershire sauce 4 Portobello mushrooms caps (1C) 1 apple (1C) Directions: In a bowl combine all ingredients except mushrooms. Shape into 4 patties. In a none stick frying pan fry patties for 3-4 min on each side til cooked through. Serve on Portobello mushroom caps. Add 1/2 an apple to each meal. Remark: Serve two 3-block meal

TUNA BURGERS Ingredients: 6 oz. can tuna, drained (6P) 1/4 cup egg substitute (1P) 1 slice nonfat cheese (1P) 1/2 oz. bread crumbs (1C) 1 hamburger bun (2C) 1 apple, cored and cut in half (2C) 1 cup strawberries (1C) 1/2 cantaloupe (2C) 4 tsp. natural peanut butter (8F) Italian seasoning, chili powder, & paprika to taste. Directions: Set aside about 2 tsp. bread crumbs. Combine the rest of the bread crumbs with tuna, egg, & seasonings. Form into 2 patties. Coat patties with remaining bread crumbs. Cook in non-stick skillet until browned. Cut the halves of the hamburger bun in 1/2 lengthwise to make 4 slices of bread. Place patties in bread with 1/2 slice of cheese.

Fill the core of each 1/2 apple with 2 tsp. peanut butter. Serve each with 1/2 cup strawberries and 1/4 cantaloupe. Remark: Makes 2 servings, 4-block each

V E G E TA R I A N P I Z Z A B U R G E R A N D SALAD Ingredients: 1 fat free Garden Burger 1 tbsp pizza sauce 2 tsp parmesan cheese 2 cups of bagged ready-to eat salad greens 1 chopped red bell pepper 1/4 cup of chopped onions 2 tbsp salad dressing 1 tbsp bacons 1/2 cantaloupe Directions: Heat the frozen veggie burger in the microwave on high for one minute. Turn it over, top it with the pizza sauce and parmesan and give it another minute on high. Make a large salad with the vegetables, bacon, and dressing. Eat the cantaloupe wedge for dessert. Remark: Makes a 3-block meal.

V E G E TA R I A N S P I C Y B L A C K B E A N BURGER Ingredients: 1 Spicy Black Bean Burger [1P, 1C] 1 oz. grated cheddar cheese [1P, 1+F] 1 tbsp. Salsa or Taco sauce 1/4 cup 2% Cottage Cheese [1P, 1/2 F] 1 cup strawberries [1C] 1/2 cup red grapes [1C] Directions: Heat the frozen burger in the microwave on high for one minute. Turn it over, top with the grated cheddar and heat on high for another minute. When the cheese is melted, take it out and top it with the salsa. Have the cottage cheese on the side and the fruit for dessert. Remark: Makes one 3-block meal. You could reduce the fat content by using reduced fat cheddar. If you need the extra fat, add some sliced avocado or guacamole.

ZONED REUBEN SANDWICH Ingredients: 2 ounces lean corned beef [2P] 2 pcs of whole rye bread [3C](check label) 1 oz low fat Swiss cheese [1P] Sauerkraut to taste 1 Tbsp of Thousand Island dressing; [3F] Directions: Drizzle pan with spray butter. Grill sandwich; both sides until cheese thaws.

BACON AND APPLE SANDWICH Ingredients: 1 1/2 teaspoons natural peanut butter (3 blocks fat) 3 oz. lean Canadian bacon (3 blocks protein) 1/2 apple sliced thinly (1 block carb) 1/2 cup alfalfa sprouts 1 slice rye bread (2 blocks carb) Directions: Lightly toast bread and spread with peanut butter. Layer Canadian bacon, apple and sprouts. You may also cut back on Canadian bacon and serve with low-fat cottage cheese.

B R E A K FA S T S A N D W I C H Ingredients: 2 slices low carb, whole grain bread (2 C) 1/4 cup egg substitute or 2 egg whites (1 P) 1 slice low fat or skim American cheese (or 1 oz. or your favorite lowfat cheese) (1 P) Butter flavor non-stick spray 1 teaspoon almond butter (2 F) Directions: Toast bread and spread one piece with 1 teaspoon almond butter. Place cheese slice on other slice. Microwave eggs in bowl sprayed with non-stick spray for 1 or 1 1/2 minutes (depending on microwave strength). Place eggs on cheese and top with other slice of toast with almond butter side in. Remark: Serve one 2-block meal. Enjoy this fast and easy breakfast sandwich and stay satisfied until lunch! This recipe can be increased to 3 blocks by adding three slices of cooked turkey bacon or Canadian ham to the sandwich and having half an apple with a Macadamia nut.

For those who want to focus on all favorable carbohydrates we suggest substituting a piece of fruit for the whole grain bread, and using 2/3 tsp of olive oil for fat.

SWEET AND SOUR TUNA SANDWICH Ingredients: 4 oz. tuna in water(4P) 4 tsp. Light Miracle Whip(4F) 2 to 3 tsp. Dill Relish 1 apple (chop 1/2 the apple into the tuna) (2C) 2 slices of sugar free wheat bread (Check label) (2C) Directions: Mix tuna, miracle whip, relish and 1/2 chopped apple. Add salt and pepper to taste. Spread on the bread and eat the remaining half apple on the side.

TURKEY SANDWICH Ingredients: 1 8" tortilla 2 slices Borden's 2% low fat American cheese 1/2 an avocado 3 slices tomato 2 to 3 leaf's of Romaine lettuce 3 oz's sliced turkey breast (about 3 slices) Directions: Heat tortilla and cheese, until cheese is slightly melted. Remove from oven, or toaster oven and slice avocado onto melted cheese. Place one slice turkey, tomatoes, lettuce, turkey, lettuce and last slice turkey. Wrap together, and enjoy with half a cup of blueberries or peaches.

TURKEY AND SWISS SANDWICH Ingredients: 1/2 spinach tortilla [2C] (15 grams carb - check your label) 3 1/2 oz turkey or other lunch meat [3.5P] 1/2 oz Swiss cheese, low fat [.5P] 1 1/3 tsp mayo [4F] lettuce to give crunch to the sandwich Apple for dessert. [2C] Directions: Put sandwich items (except apple) together inside a tortilla. Roll tortilla around other ingredients. Enjoy apple for dessert.

V E G E TA R I A N D E L I S A N D W I C H Ingredients: 1 slice dark pumpernickel rye bread [2 C] 3 Yves veggie deli slices [2 P] 1 oz. slice of Alpine Lace reduced-fat Swiss cheese [1P, 1F] 1/2 tbsp. light mayonnaise [2 F] 1 tsp. honey mustard [check labels] 1/4 cantaloupe [1 C] Directions: Cut the slice of bread in half . Make a sandwich using the deli slices, cheese, mayo, and mustard. Enjoy the fruit on the side.

VEGGIE SAUSAGE EGG SANDWICH Ingredients: 1 whole egg 2 egg whites 2 Swift Brown & Serve veggie sausage patties 1 slice whole rye bread (or Oroweat Jewish rye bread will work) 1/2 grapefruit Directions: Fry egg and sausage patties in a non-stick Teflon pan, salt and pepper to taste. Halve slice of bread, toast (or not) assemble into sandwich (or not). Serve with grapefruit side (may sub another slice of bread in place of grapefruit, but will compromise carbo source)

C H O C O L AT E M E R I N G U E P I E I N T H E ZONE Ingredients: 8 egg whites 1 and 1/3 tsp. of oil 1/3 c Splenda 1 tbsp. of vinegar Directions: Mix until peaks form, and pour into a well sprayed pie plate. Bake at 350 until brown and puffy. Allow to cool at room temp. While cooling mix up one package of ZonePerfect chocolate pudding mix according to directions. Refrigerate until crust is completely cooled and pour pudding in, spreading evenly. You can add a small amount of whipped topping or sprinkle with almonds.

F L U F F Y B E R RY P I E Ingredients: Meringue crust: 4 egg whites room temperature [2 P] 1 tbs. fructose [2 C] 1/2 tsp. white vinegar 1/2 tsp. vanilla extract 1 tsp. peanut oil [3 F] Filling: 1 16 oz. can water pack berries (cherries, strawberries, raspberries, etc..) approximately [4 C] check label 2 envelope Knox unflavored gelatin [2 P] 1 cup nonfat yogurt [2 P, 2 C] (flavor to match berries with extract if desired) 4 egg whites [2 P] 5 tsp. crushed almonds (or pecans) [5 F] Directions: Meringue crust: Coat Pyrex pie plate with oil.

With mixer or wire whisk, beat whites, vinegar and extract until soft peaks form. Add fructose and beat until stiff. Spread in pie dish and bake at 350 degrees until golden brown. Cool, then chill. Filling: Drain liquid from can into bowl. Sprinkle in gelatin, heat and stir till dissolved. Chill just until starting to set around the edges. Beat with mixer until frothy. Beat in yogurt till blended. Stir in berries. Beat egg whites until stiff. Gently fold in. Pour into crust and sprinkle evenly with nuts. Chill 4 hours. Remark: One pie equals about 8 blocks.

PUMPKIN PIE Ingredients: Meringue crust: 1 16-oz. package firm tofu 2/3 cup honey 2 egg whites (1 block protein) 1 3/4 c canned or fresh cooked pumpkin 2 tsp cinnamon 1 tsp nutmeg 1/2 tsp each allspice & ginger Directions: Make creamy tofu in a blender. Mix in the honey, egg whites, pumpkin, and spices. Blend thoroughly. Pour into an unbaked 9-inch pie shell. Bake for 1 hour at 400°F in a preheated oven.

SQUASH & OKRA PIE Ingredients: 6 oz. Lean Ground Beef or Venison (4P) 1 1/3 tsp. Olive Oil (4F) 2 Cups Yellow Squash (1C) 1 Cup Sliced Okra (1C) 1 can Ro-Tel tomatoes with Green Chilies Salt, Pepper, and Garlic Powder to taste Serve with 1 cup of Fruit Salad or a 1/4 Cantaloupe Directions: Brown the ground beef in frypan with the olive oil. Add salt, pepper, & garlic to taste. Push the meat to one side of skillet and add the squash and okra. Stir fry until almost done, then add the Ro-Tel tomatoes. Let it simmer for a few mins. Then put into a casserole dish and top with very thin sliced tomato and sprinkle with low-fat or non-fat cheese. Bake on 350 degrees for 20 minutes.

SEAFOOD PIZZA Ingredients: Base: 2c zucchini, packed, grated (2 blocks carb) 2 eggs or 4 egg whites, beaten lightly (2 blocks protein) 1/4 c flour (2 blocks carb) 1/2 c grated parmesan (2 blocks protein) 3/4 tsp. salt black pepper 2 tsp. dried rosemary 2 2/3 teaspoons olive oil (8 blocks fat, less if you want to use the olives in the topping) Topping: 2/3 cup tomato paste, (2 blocks carb, but labels vary greatly) mixed with 1 dessertspoon of each basil and rosemary, and some ground black pepper 3 c chopped mushrooms (1 block carb) 1 1/2 oz cod, chopped (1 block protein) 3 oz low fat mozzarella, grated (3 blocks protein) Sliced olives if there's any fat allowance left! Directions:

Mix all ingredients for making the pizza base well. Place in a pie tin that has been very well greased with the oil. Bake at 400F for 40 mins or until golden brown. Allow to cool for 15 minutes, then turn out carefully onto a baking tray. Then, place topping ingredients on prepared base in the order listed. Bake at 400F for 20 mins or until fish is cooked through and cheese melted and bubbling. Remark: Serve two 4-block meals

Z O N E D P I Z Z A F R O M S C R AT C H Ingredients: Sauce: 1 clove garlic 1 tsp. olive oil 1 6 oz. can tomato paste 1 8 oz. can tomato sauce 2 tsp. Italian seasonings 1/2 cup water Crust: 1/4 cup warm water 2 tsp. Yeast (to hide soy taste) 1 tbsp. olive oil 4 egg whites 1 cup flaked oatmeal (dry) 1 cup soy flour (contains fat) 2 tbsp. parmesan cheese (grated) Toppings: 10 slices veggie mozzarella (flavored), cheese, grated with sharp knife 3 ( 3 1/2") slices veggie pepperoni (chopped) Spread sauce (1/2 cup) evenly on crust

Directions: Sauce: Cook garlic in oil. Heat the remaining ingredients, cover, and keep warm. This recipe will only require 1/2 cup of this sauce, which is equal to [2 C, 2 F]. Crust: 1 tbsp olive oil on a 10" or 12" pizza pan. Immerse yeast in warm water in a huge mixing bowl. Mix in the oil, egg whites, and oatmeal. Stir occasionally and set aside until all liquid is absorbed. Meanwhile, preheat the oven to 325°F. When all of the liquid has been absorbed, add the soy flour and thoroughly mix it in. Wet your hands, then place the mixture on a pizza pan and pat it around the edges. Bake for 15 minutes, then top with cheese (2 tbsp parmesan). [5 P, 10 C, 11F] for the entire crust Topping:

Preheat the oven to 400°F. Distribute the sauce (1/2 cup) evenly over the crust. Top with toppings: [7 P] Bake until cheese thaws. 6 slices = 2 blocks @ 1 Pizza = 12 blocks. Please note: check product labels for exact Zone Block calculations.

CRUSTLESS QUICHES Ingredients: 1/2 c. egg substitute(2p) 3 oz. low fat breakfast sausage (venison sausage is great but so is jimmy dean)(2p,3f) 2oz. low fat Mexican cheese (shredded) (2p,3f) 1/4 c of milk,1 or 2% fresh pepper, dash of Cajun season,( a light sprinkle of chives, bell pepper, onion is optional) Directions: Mix well and pour into a non-stick mini muffin pan that has been sprayed lightly with non-stick spray. Bake at 350oF until golden brown. Remark: serve with fruit salad: 1 cup strawberries (1C) 1 apple thinly sliced (2C) 1/2 cup mandarin oranges (2C) 1 kiwi thinly sliced (1C) Mix together with a light sprinkle of splenda if desired makes a great Zone breakfast or brunch.

This is a delicious & easy way to get protein in your Kids. The recipe can be multiplied and made up at the beginning of the week. Grab a few every morning and reheat in the microwave for an on the go breakfast!

SPINACH AND MUSHROOM QUICHE Ingredients: 1 1/2 cup steamed spinach (1C) 1 cup boiled mushrooms (1C) 1/2 cup egg substitute or 4 egg whites (2P) 1 oz low-fat cheddar cheese (1P) 3 blocks of fat (I add 1 teaspoon olive oil to mixture) Season to taste 1 block of fruit for dessert Directions: Squeeze excess water out of spinach and chop both spinach and mushrooms. Mix together with egg sub. and seasoning. Pour into a baking dish. Bake at 350oF for 30-40 minutes. Sprinkle shredded cheese on top and enjoy with fruit for dessert blocks.

S W E E T O R S AVO RY C O T TA G E C H E E S E PA N C A K E S Ingredients: 1/2 cup low fat cottage cheese [2P] 1 large egg [1P] 1/3 cup white flour [2C] 1 tsp. oil [3F] skim milk dash of salt your favorite fruits or vegetables Directions: Blend all components in blender/processor till smooth. Add skim milk to pancake batter consistency (just a few tablespoons should be plenty). Cook in 1 teaspoon of oil on each side until lightly browned. Sweet Version -—add vanilla, dash of sugar and serve with 1 carb block of your favorite fruit Savory Version—add herbs of choice, basil, oregano, garlic, ground pepper and serve with 1 carb block of your favorite vegetables such as peppers, mushrooms, zucchini etc.

Makes approximately four 3" pancakes.

S W E E T O R S AVO RY C O T TA G E C H E E S E PA N C A K E S Ingredients: 1/2 cup low fat cottage cheese [2P] 1 large egg [1P] 1/3 cup white flour [2C] 1 tsp. oil [3F] skim milk dash of salt your favorite fruits or vegetables Directions: Blend all items in blender/processor till smooth. Add skim milk to pancake batter consistency (just a few tablespoons should be plenty). Cook in 1 teaspoon of oil on each side until lightly browned. Sweet Version -—add vanilla, dash of sugar and serve with 1 carb block of your favorite fruit Savory Version—add herbs of choice, basil, oregano, garlic, ground pepper and serve with 1 carb block of your favorite vegetables such as peppers, mushrooms, zucchini etc.

Makes approximately four 3" pancakes.

Z O N E PA N C A K E S Ingredients: 1/2 cup dry steel cut oats (4C) 1/2 cup non-fat cottage cheese (2P) 4 egg whites (2P) cinnamon to taste (optional) nutmeg to taste (optional) vanilla to taste (optional) Directions: Mix all ingredients in blender until thick batter. Cook on griddle just like pancakes. Top with sliced almond slivers or add peanut butter to the batter for your fat.

C H I C K E N FA J I TA Ingredients: 1 Fajita soft shell (flour tortilla) (2C) (2F) 2 oz chicken (2P) 1/2 cup of your favorite salsa (2C) 1/8 cup red or green pepper 1/8 cup onions 1/4 cup low fat cottage cheese (1P) 1 Tbsp fresh Avocado (1F) 1/2 cup lettuce Directions: Sauté chicken in salsa, pepper and onions. Place on top of the warmed Fajita shell. Garnish with lettuce, avocado and cottage cheese. Enjoy!

C H I C K E N FA J I TA R O L L - U P Ingredients: 1 fat-free flour tortilla [2.5 C] - [Diane's] 1 oz (2T) fat-free cheddar cheese grated (1 P) 2 oz pre-cooked chicken breast, warmed (2 P) 2T salsa 1/4 avocado, mashed (3 F) 1/4 c shredded lettuce Directions: Chop chicken breast and set aside. Warm flour tortilla and spread with avocado. Top with chopped chicken breast, cheese, lettuce and salsa. Wrap and enjoy! If you have extra time (and like your chicken spicy), you could grill the chicken with a 1:1:1 ratio of black pepper, chili powder, and red pepper flakes for a more flavorful wrap.

C H I C K E N FA J I TA R O L L - U P Ingredients: 1 fat-free flour tortilla [2.5 C] - [Diane's] 1 oz (2T) fat-free cheddar cheese grated (1 P) 2 oz pre-cooked chicken breast, warmed (2 P) 2T salsa 1/4 avocado, mashed (3 F) 1/4 c shredded lettuce Directions: Chop chicken breast and set aside. Warm flour tortilla and spread with avocado. Top with chopped chicken breast, cheese, lettuce and salsa. Wrap and enjoy! If you have extra time (and like your chicken spicy), you could grill the chicken with a 1:1:1 ratio of black pepper, chili powder, and red pepper flakes for a more flavorful wrap.

C R O C K - P O T B E E F FA J I TA S Ingredients: 6 ounces lean stew beef, cut into strips 1 green and 1 red pepper, cut into rings 1 cup onion, cut into rings 1 1/4 cup canned, chopped tomatoes 2 12-inch fajita tortillas 2 ounces nonfat cheddar cheese 8 tbsp. avocado 1 tsp. chili powder, 1/2 tsp. cumin Directions: Add beef, peppers, onion, tomatoes and spices into crock-pot. Cook 6 hours on high. Assemble fajitas with tortillas, cheddar cheese, avocado and ingredients from crock pot.

H U E VO S R A N C H E R O S E N E L Z O N E Ingredients: 4 egg whites (2 protein) 1 whole egg (1 protein) 1 oz. reduced-fat cheese (1 protein) 1 whole-wheat tortilla, (1 carb, check label for grams) 1/2 cup black beans (2 carb) 1/2 cup Mexican Style tomato sauce (1 carb) 2/3 teaspoon olive oil (2 fat) Directions: Fry eggs in oil as you like (up or over). Mash beans with fork on top of tortilla on a microwavable plate, top with cheese. Microwave for 30 seconds. Put sauce in a cup and microwave it for 30 seconds. By this time eggs are done. Put eggs on top of the layered tortilla. Pour sauce over all and Viva Mexico! For a three-block meal: Reduce eggs and beans to make 3 blocks and reduce by one block of fat. Add fats to make up 4 blocks, perhaps 2 teaspoons slivered almonds or 2 tablespoons guacamole.

ZONE CHORIZO Ingredients: 3 oz 7 percent ground beef (2P) 4 egg whites (2P) 1 fat free flour tortilla (2C) 2 cups fresh strawberries or other fruit to complete a 4 block meal. (2C) Spices: 1/2 tsp. garlic powder 1 tbsp. mild chili powder 1/2 tsp. black pepper 1/2 tsp. salt 1 tsp. white vinegar 1/2 tsp. ground cumin 1/2 tsp. dried oregano leaves 1-1/3 tsp. of olive oil (4F) Directions: Mix above spices and oil thoroughly into the raw ground beef. Fry up in a non-stick pan and when "crumbly" add egg whites and cook until done. Heat up tortilla and there you have it.

Remark: 4-block meal To make it even more Zone favorable, substitute a corn tortilla, which is usually one block and add 1/2 cup salsa while sautéing the ground beef mixture or add another block of fruit. Another good change would be to substitute 1 cup Morning Star Farms Harvest for Recipes, texturized vegetable protein crumbles.

H A M P I TA W I T H A S I D E S A L A D Ingredients: 1 pita pocket [3 C] 3 oz. deli-style ham [2 P] 1 oz. low-fat cheese [1 P] Mustard, lettuce, tomato slice, alfalfa sprouts 1 teaspoon light mayonnaise [1 F] Dill pickle wedge 1 tossed salad (Lettuce, spinach, couple of rings of onion, several spears of broccoli, 3 slices of cucumber, 1/2 tomato) 2 teaspoons olive oil and vinegar dressing [2 F] Directions: Fill pita pocket and broil until cheese is melted OR Wrap lightly in a plain white paper towel and zap in the microwave Enjoy this quick 3-block Meal!

ZONE DIET SLOPPY JOES Ingredients: 1lb. ground turkey 1 large onion (chopped) 2 stalks celery (diced) 1 green pepper (chopped) 7 Tbsp ketchup 1/4 cup water 1 Tbsp Worcestershire sauce (or as much as suits your taste) 1 tsp salt 2 regular size pitas cut in half Directions: Spray large pan lightly with cooking spray. Brown turkey and onions over medium heat until turkey is cooked. Stir in remaining ingredients. Cover and cook over low heat until vegetables are tender, approx. 10-15 minutes. Fill pitas with mixture and serve.

P I TA P I Z Z A Ingredients: 1 mini pita pocket, cut in half pizza-style (2 blocks carb) check package label 1 oz. reduced-fat mozzarella cheese (1 block protein) 3 oz. lean Canadian bacon OR 3 oz. cooked skinless chicken breast OR 4 1/2 oz. lean ground beef, cooked and drained (3 blocks protein) Green pepper and onion, chopped, enough to top pizza 1 large tossed salad (1 block carb) 4 teaspoons olive oil and vinegar dressing (Four blocks fat) 1 plum (1 block carb) Directions: In a non-stick pan lightly sprayed with vegetable spray, cook bacon for one minute, turning once. (Or broil hamburger meat, drain and crumble or broil skinless chicken breast strips.) Sauté vegetables to desired degree of tenderness. Put protein, then vegetables on pita rounds. Sprinkle each with cheese. Broil until cheese melts.

SMOKED SALMON QUESADILLAS Ingredients: 2 oz. Soft Goat Cheese 1 tbsp. Horseradish 4 tbsp. low fat Sour Cream 1 tbsp. & 1 tsp. Fresh Dill white pepper to taste salt to taste 3 Fat Free Tortillas 4 oz. Salmon (Lox) 1 tbsp. Fresh Lemon Juice Directions: In a small bowl combine the first 6 ingredients. Blend well with a wooden spoon. In a small nonstick skillet, heat tortillas until crispy. (Baking in the oven will work as well.) Spread mixture on tortillas and arrange smoked salmon on top. Sprinkle with remaining dill and lemon juice. Cut into wedges and serve.

O N E B O W L L U N C H TO G O Ingredients: 3 oz cooked chicken breast, diced (leftover)[3P] 2 cup mixed salad greens 1 whole Granny Smith apple, chopped[2C] 2 tablespoons Ken's Light Raspberry Walnut Vinaigrette Dressing[2F, 1C] 1 1/2 tsp slivered almonds [1F] Directions: In a sealable bowl, combine salad greens, chicken, apple, and almonds (like Zip lock or Tupperware). Separate the dressing until ready to use. (I make use of Tupperware Midgets containers. They resemble small cups with lids and hold only 2 oz. of dressing!) Pour dressing over salad mixture, reseal, and shake to combine.

QUICK TUNA LUNCH Ingredients: 1 - 6oz can tuna [5P] 1 - English muffin [3C] 1 - apple [2C] 2 tbsp light mayo [5F] Directions: Mix tuna with mayonnaise. OPTIONAL: If you prefer, you can dice a small amount of celery, onion or pickle and combine with tuna and mayo. Toast English muffin. Add as much tuna as the English muffin will hold. (Note: The rest will need to be consumed with a fork.) Apple (or other 2 block fruit) for dessert. Remark: Makes a 5-Block Zone Meal

S AT I S F Y I N G Z O N E L U N C H Ingredients: 4 cups shredded cabbage [1C] 3/4 cup snow peas cut in thirds [1/2 C] 1/2 c red bell pepper sliced[1/2 C] 3 oz white meat chicken cut in small pieces [3P] 3 tsp slivered almonds [2F] 1/2 tsp sesame oil [1F] 3 tbsp fat free ginger soy dressing [1C] Directions: Sauté chicken in oil until cooked through. Add vegetables and sauté a few minutes until tender (the cabbage cooks quickly so watch it). Add almonds and dressing, mix well and serve. This makes a 3-block meal. You could also skip the oil and use a dressing with oil in it.

CHICKEN WITH ZUCCHINI OVER S PA G H E T T I S Q U A S H Ingredients: 2 cups spaghetti squash (2 C) 2 cups tomato, canned, chopped (2C) 1 1/2 onion chopped (1C) 2 cups zucchini chopped (1C) 2 3oz skinless chicken breast (6P) 2 tsp. olive oil (6F) Oregano Basil Parsley Directions: Take 2 cups chopped tomatoes and put into a pot. Add 1 1/2 chopped onions and 2 cups zucchini's cut up. Add 1 tablespoon oregano, basil and parsley. Cook until onions and zucchini are done. Take a whole spaghetti squash and stick it in the oven. Cook for 1 hour. When cool cut and take out seeds and shred into bowl.

In a medium nonstick sauté pan, heat 2 tsp. of olive oil add chicken cook until done. To serve, put cooked spaghetti squash on each plate, place even amounts of zucchini/tomato mixture on top. I sprinkle a little parmesan cheese and top with a grilled chicken breast. Remark: Serve two 3-block meals

S PA G H E T T I S Q U A S H L A S A G N A Ingredients: 4 cups cook spaghetti squash [4C] 2 cups spaghetti sauce [4C] 4 oz. cooked ground turkey or turkey sausage [4P] 4 oz. Mozzarella cheese, shredded [4P] 1 cup cottage cheese [4P] Directions: Layer in a 9 x 13 baking dish, 2 cups of the squash, 2 oz of the ground turkey, 1/2 cup of the cottage cheese, 2 oz. of mozzarella cheese, and 1 cup of the sauce. Follow with another layer of each, sprinkle top with a little Parmesan cheese and cover tightly with foil. Bake at 325 for 30 to 45 min. or until heated through.

S P I C E Y S PA G H E T T I Ingredients: 10 oz. ground meat (turkey, venison, or lean beef) [10P] 1 26oz. Hunts No Sugar Added Spaghetti Sauce [4C] 2 cans diced Ro-tel tomatoes [2C] 1/2 small head of garlic (minced) 1/2 small chopped onion salt and pepper (to taste) 2 oz. dry 100% Whole Wheat Angel hair pasta (Author's Choice Sugar Busters)[4C] Salad Ingredients & toppings for extra fat: Olive oil/Vinegar Dressing (1part oil/2parts vinegar) [4F] 3 tbsp avocado [3F] 3 tsp slivered almonds [2F] Directions: Cook your ground meat and drain. Add garlic, onion and sauté' until onion is clear. Pour in spaghetti sauce and Ro-tel tomatoes. Season with salt and pepper. Simmer for 15-20 minutes. Measure out 2 oz. of dry pasta (because that is how they calculated the carbohydrates on the box), then boil until soft. Serve with a small salad and use the dressing and extra toppings as your remaining fat blocks.

Enjoy a wonderful spicy Italian meal that all of us Zoners crave from time to time!

ZONED VEGGIE LASAGNA Ingredients: 1 bread loaf pan 2 medium zucchini 5-6 mushrooms, sliced 1/2 cup chopped Spanish onion (10g C) 1 cup low-fat spaghetti sauce (i.e. Healthy Choice) (24 g C) 2 tablespoons tomato paste Sweet basil, oregano, garlic to taste 1/2 cup veggie ground round or 5 tablespoons TVP (15g P, 6g C) 2 tsp. canola or olive oil (9g F) 1/4 cup egg beaters (5g P) 1/3 cup 1% cottage cheese (10g P, 4g C) 1/2 cup shredded 3-blend cheese or mozzarella cheese (18g P, 10g F) 2 tablespoons light parmesan cheese (6g P, 2g F) Directions: Brush or spray the zucchini with olive oil after slicing it lengthwise into 6 even slices. Broil for 5 minutes, or until the desired tenderness is achieved. (Note: The zucchini will not soften when baking in lasagna). Cook mushrooms and onions in olive oil. Last 2 minutes of cooking, add veggie ground.

Heat the spaghetti sauce, tomato paste, and spices thoroughly. Combine cottage cheese and egg beaters. Put some of the sauce mixture in the bottom of the bread loaf pan. Layer 2 zucchini slices. Top with a third of the sauce mixture, then a third of the cottage cheese mixture, and finally a third of the shredded cheese. Repeat layers twice more, finishing with shredded cheese. Sprinkle with parmesan cheese. Cover with foil. Bake for 30 minutes at 350°F. Bake for another 20 minutes after removing the foil. Allow to stand for 10 minutes, covered with foil. Divide in half. Serve with salad to round out the carbs per serving. Note: This recipe serves two people (4 blocks each). 54P (8 blocks), 21F (7 blocks), 54 C (6 blocks) = 54 total.

P O RTA B E L L O T U N A B U R G E R S Ingredients: 5 1/2 oz tuna, drained (5 1/2P) 1 egg white (1/2 P) 2 oz Italian-bread crumbs (4C) 1/2 cup chopped celery 1/3 cup chopped sweet red pepper 2 tbsp. light mayo (6F) 1 tbsp. chili sauce 1 tsp. Dill Weed dash hot pepper sauce dash Worcestershire sauce 4 Portobello mushrooms caps (1C) 1 apple (1C) Directions: In a bowl combine all ingredients except mushrooms. Shape into 4 patties. In a none stick frying pan fry patties for 3-4 mins on each side till cooked through. Serve on Portobello mushroom caps. Add 1/2 an apple to each meal. Remark: Serve two 3-block meal

TUNA BURGERS Ingredients: 6 oz. can tuna, drained (6P) 1/4 cup egg substitute (1P) 1 slice nonfat cheese (1P) 1/2 oz. bread crumbs (1C) 1 hamburger bun (2C) 1 apple, cored and cut in half (2C) 1 cup strawberries (1C) 1/2 cantaloupe (2C) 4 tsp. natural peanut butter (8F) Italian seasoning, chili powder, & paprika to taste. Directions: Set aside about 2 tsp. bread crumbs. Combine the rest of the bread crumbs with tuna, egg, & seasonings. Form into 2 patties. Coat patties with remaining bread crumbs. Cook in non-stick skillet until browned. Cut the halves of the hamburger bun in 1/2 lengthwise to make 4 slices of bread. Place patties in bread with 1/2 slice of cheese.

Fill the core of each 1/2 apple with 2 tsp. peanut butter. Serve each with 1/2 cup strawberries and 1/4 cantaloupe. Remark: Makes 2 servings, 4-block each

V E G E TA R I A N P I Z Z A B U R G E R A N D SALAD Ingredients: 1 fat free Garden Burger 1 tbsp pizza sauce 2 tsp parmesan cheese 2 cups of bagged ready-to eat salad greens 1 chopped red bell pepper 1/4 cup of chopped onions 2 tbsp salad dressing 1 tbsp bacons 1/2 cantaloupe Directions: Heat the frozen veggie burger in the microwave on high for one minute. Turn it over, top it with the pizza sauce and parmesan and give it another minute on high. Make a large salad with the vegetables, bacon, and dressing. Eat the cantaloupe wedge for dessert. Remark: Makes a 3-block meal.

V E G E TA R I A N S P I C Y B L A C K B E A N BURGER Ingredients: 1 Spicy Black Bean Burger [1P, 1C] 1 oz. grated cheddar cheese [1P, 1+F] 1 tbsp. Salsa or Taco sauce 1/4 cup 2% Cottage Cheese [1P, 1/2 F] 1 cup strawberries [1C] 1/2 cup red grapes [1C] Directions: Heat the frozen burger in the microwave on high for one minute. Turn it over, top with the grated cheddar and heat on high for another minute. When the cheese is melted, take it out and top it with the salsa. Have the cottage cheese on the side and the fruit for dessert. Remark: Makes one 3-block meal. You could reduce the fat content by using reduced fat cheddar. If you need the extra fat, add some sliced avocado or guacamole.

ZONED REUBEN SANDWICH Ingredients: 2 ounces lean corned beef [2P] 2 pieces of whole rye bread [3C](check label) 1 ounce low fat Swiss cheese [1P] Sauerkraut to taste 1 Tablespoon of Thousand Island dressing [3F] Directions: Coat pan with spray butter. Grill sandwich on both sides until cheese melts.

BACON AND APPLE SANDWICH Ingredients: 1 1/2 teaspoons natural peanut butter (3 blocks fat) 3 oz. lean Canadian bacon (3 blocks protein) 1/2 apple sliced thinly (1 block carb) 1/2 cup alfalfa sprouts 1 slice rye bread (2 blocks carb) Directions: Lightly toast bread and spread with peanut butter. Layer Canadian bacon, apple and sprouts. You may also cut back on Canadian bacon and serve with low-fat cottage cheese.

B R E A K FA S T S A N D W I C H Ingredients: 2 slices low carb, whole grain bread (2 C) 1/4 cup egg substitute or 2 egg whites (1 P) 1 slice low fat or skim American cheese (or 1 oz. or your favorite lowfat cheese) (1 P) Butter flavor non-stick spray 1 teaspoon almond butter (2 F) Directions: Toast bread and spread one piece with 1 teaspoon almond butter. Place cheese slice on other slice. Microwave eggs in bowl sprayed with non-stick spray for 1 or 1 1/2 minutes (depending on microwave strength). Place eggs on cheese and top with other slice of toast with almond butter side in. Remark: Serve one 2-block meal. Enjoy this fast and easy breakfast sandwich and stay satisfied until lunch! This recipe can be increased to 3 blocks by adding three slices of cooked turkey bacon or Canadian ham to the sandwich and having half an apple with a Macadamia nut.

For those who want to focus on all favorable carbohydrates we suggest substituting a piece of fruit for the whole grain bread, and using 2/3 tsp of olive oil for fat.

SWEET AND SOUR TUNA SANDWICH Ingredients: 4 oz. tuna in water(4P) 4 tsp. Light Miracle Whip(4F) 2 to 3 tsp. Dill Relish 1 apple (chop 1/2 the apple into the tuna) (2C) 2 slices of sugar free wheat bread (Check label)(2C) Directions: Mix tuna, miracle whip, relish and 1/2 chopped apple. Add salt and pepper to taste. Spread on the bread and eat the remaining half apple on the side.

TURKEY SANDWICH Ingredients: 1 8" tortilla 2 slices Borden's 2% low fat American cheese 1/2 an avocado 3 slices tomato 2 to 3 leaf's of Romaine lettuce 3 oz's sliced turkey breast (about 3 slices) Directions: Heat tortilla and cheese, until cheese is slightly melted. Remove from oven, or toaster oven and slice avocado onto melted cheese. Place one slice turkey, tomatoes, lettuce, turkey, lettuce and last slice turkey. Wrap together, and enjoy with half a cup of blueberries or peaches.

TURKEY AND SWISS SANDWICH Ingredients: 1/2 spinach tortilla [2C] (15 grams carb - check your label) 3 1/2 oz turkey or other lunch meat [3.5P] 1/2 oz Swiss cheese, low fat [.5P] 1 1/3 tsp mayo [4F] lettuce to give crunch to the sandwich Apple for dessert. [2C] Directions: Put sandwich items (except apple) together inside a tortilla. Roll tortilla around other ingredients. Enjoy apple for dessert.

V E G E TA R I A N D E L I S A N D W I C H Ingredients: 1 slice dark pumpernickel rye bread [2 C] 3 Yves veggie deli slices [2 P] 1 oz. slice of Alpine Lace reduced-fat Swiss cheese [1P, 1F] 1/2 tbsp. light mayonnaise [2 F] 1 tsp. honey mustard [check labels] 1/4 cantaloupe [1 C] Directions: Cut the slice of bread in half . Make a sandwich using the deli slices, cheese, mayo, and mustard. Enjoy the fruit on the side.

VEGGIE SAUSAGE EGG SANDWICH Ingredients: 1 whole egg 2 egg whites 2 Swift Brown & Serve veggie sausage patties 1 slice whole rye bread (or Oroweat Jewish rye bread will work) 1/2 grapefruit Directions: Fry egg and sausage patties in a non-stick Teflon pan, salt and pepper to taste. Halve slice of bread, toast (or not) assemble into sandwich (or not). Serve with grapefruit side (may sub another slice of bread in place of grapefruit, but will compromise carbo source)

C H O C O L AT E M E R I N G U E P I E I N T H E ZONE Ingredients: 8 egg whites 1 and 1/3 tsp. of oil 1/3 c Splenda 1 tbsp. of vinegar Directions: Mix until peaks form, and pour into a well sprayed pie plate. Bake at 350 until brown and puffy. Allow to cool at room temp. While cooling mix up one package of ZonePerfect chocolate pudding mix according to directions. Refrigerate until crust is completely cooled and pour pudding in, spreading evenly. You can add a small amount of whipped topping or sprinkle with almonds.

F L U F F Y B E R RY P I E Ingredients: Meringue crust: 4 egg whites room temperature [2 P] 1 tbs. fructose [2 C] 1/2 tsp. white vinegar 1/2 tsp. vanilla extract 1 tsp. peanut oil [3 F] Filling: 1 16 oz. can water pack berries (cherries, strawberries, raspberries, etc..) approximately [4 C] check label 2 envelope Knox unflavored gelatin [2 P] 1 cup nonfat yogurt [2 P, 2 C] (flavor to match berries with extract if desired) 4 egg whites [2 P] 5 tsp. crushed almonds (or pecans) [5 F] Directions: Meringue crust: Coat Pyrex pie plate with oil.

With mixer or wire whisk, beat whites, vinegar and extract until soft peaks form. Add fructose and beat until stiff. Spread in pie dish and bake at 350 degrees until golden brown. Cool, then chill. Filling: Drain liquid from can into bowl. Sprinkle in gelatin, heat and stir till dissolved. Chill just until starting to set around the edges. Beat with mixer until frothy. Beat in yogurt till blended. Stir in berries. Beat egg whites until stiff, and then gently fold in. Pour into crust and sprinkle evenly with nuts. Chill 4 hours. Remark: One pie equals about 8 blocks.

PUMPKIN PIE Ingredients: Meringue crust: 1 16-oz. package firm tofu 2/3 cup honey 2 egg whites (1 block protein) 1 3/4 cups canned or fresh cooked pumpkin 2 tsp. cinnamon 1 tsp. nutmeg 1/2 teaspoon each allspice and ginger Directions: Blend tofu in blender until creamy. Add honey, egg whites, pumpkin and spices. Blend well. Pour into 9" unbaked pie shell. Bake approximately 1 hour in a pre-heated 400 degree oven.

SQUASH & OKRA PIE Ingredients: 6 oz. Lean Ground Beef or Venison (4P) 1 1/3 tsp. Olive Oil (4F) 2 Cups Yellow Squash (1C) 1 Cup Sliced Okra (1C) 1 can Ro-Tel tomatoes with Green Chilies Salt, Pepper, and Garlic Powder to taste Serve with 1 cup of Fruit Salad or a 1/4 Cantaloupe Directions: Brown the ground beef in frypan with the olive oil. Add salt, pepper, & garlic to taste. Push the meat to one side of skillet and add the squash and okra. Stir fry until almost done, then add the Ro-Tel tomatoes. Let it simmer for a few minutes. then put into a casserole dish and top with very thin sliced tomato and sprinkle with low-fat or non-fat cheese. Bake on 350 degrees for 20 minutes.

SEAFOOD PIZZA Ingredients: Base: 2c zucchini, packed, grated (2 blocks carb) 2 eggs or 4 egg whites, beaten lightly (2 blocks protein) 1/4 c flour (2 blocks carb) 1/2 c grated parmesan (2 blocks protein) 3/4 tsp. salt black pepper 2 tsp. dried rosemary 2 2/3 teaspoons olive oil (8 blocks fat, less if you want to use the olives in the topping) Topping: 2/3 cup tomato paste, (2 blocks carb, but labels vary greatly) mixed with 1 dessertspoon of each basil and rosemary, and some ground black pepper 3 c chopped mushrooms (1 block carb) 1 1/2 oz cod, chopped (1 block protein) 3 oz low fat mozzarella, grated (3 blocks protein) Sliced olives if there's any fat allowance left! Directions:

Mix all ingredients for making the pizza base well. Place in a pie tin that has been very well greased with the oil. Bake at 400 F for 40 minutes or until golden brown. Allow to cool for 15 minutes, then turn out carefully onto a baking tray. Then, place topping ingredients on prepared base in the order listed. Bake at 400F for 20 mins or until fish is cooked through and cheese melted and bubbling. Remark: Serve two 4-block meals

Z O N E D P I Z Z A F R O M S C R AT C H Ingredients: Sauce: 1 clove garlic 1 tsp. olive oil 1 6 oz. can tomato paste 1 8 oz. can tomato sauce 2 tsp. Italian seasonings 1/2 cup water Crust: 1/4 cup warm water 2 tsp.Yeast (to hide soy taste) 1 tbsp. olive oil 4 egg whites 1 cup flaked oatmeal (dry) 1 cup soy flour (contains fat) 2 tbsp. parmesan cheese (grated) Toppings: 10 slices veggie mozzarella (flavored), cheese, grated with sharp knife 3 ( 3 1/2") slices veggie pepperoni (chopped) Spread sauce (1/2 cup) evenly on crust

Directions: Sauce: Sauté garlic in oil. Add remaining ingredients, heat, cover & keep warm. This recipe will only use 1/2 cup of this sauce, 1/2 cup = [2 C, 2 F] Crust: 10" or 12" pizza pan coated with 1 tbsp. olive oil. In a large basin, dissolve yeast in warm water. Add oil, egg whites & oatmeal. Stir & let sit until all liquid is absorbed, stirring occasionally. Meanwhile, heat oven to 325. When all liquid is absorbed, add soy flour & mix thoroughly. Wet hands with water, place mixture on pizza pan and pat to outer edges of pan. Sprinkle with cheese (2 tbsp. parmesan cheese) & bake for 15 minutes. Complete crust = [5 P, 10 C, 11F] Topping: Heat oven 400. Spread sauce (1/2 cup) evenly on crust. Top with toppings = [7 P]

Bake until cheese melts. 1 Pizza = 12 blocks ... 6 slices = 2 blocks each Please note: check product labels for exact Zone Block calculations.

CRUSTLESS QUICHES Ingredients: 1/2 c. egg substitute(2p) 3 oz. low fat breakfast sausage (venison sausage is great but so is jimmy dean)(2p,3f) 2oz. low fat Mexican cheese (shredded) (2p,3f) 1/4 c of milk,1 or 2% fresh pepper, dash of Cajun season, ( a light sprinkle of chives, bell pepper, onion is optional) Directions: Mix well and pour into a non-stick mini muffin pan that has been sprayed lightly with non-stick spray. Bake at 350F until golden brown. Remark: serve with fruit salad: 1 cup strawberries (1C) 1 apple thinly sliced (2C) 1/2 cup mandarin oranges (2C) 1 kiwi thinly sliced (1C) Mix together with a light sprinkle of splenda if desired makes a great Zone breakfast or brunch.

This is a delicious & easy way to get protein in your Kids. The recipe can be multiplied and made up at the beginning of the week. Grab a few every morning and reheat in the microwave for an on the go breakfast!

SPINACH AND MUSHROOM QUICHE Ingredients: 1 1/2 cup steamed spinach (1C) 1 cup boiled mushrooms (1C) 1/2 cup egg substitute or 4 egg whites (2P) 1 oz low-fat cheddar cheese (1P) 3 blocks of fat (I add 1 teaspoon olive oil to mixture) Season to taste 1 block of fruit for dessert Directions: Squeeze excess water out of spinach and chop both spinach and mushrooms. Mix together with egg sub. and seasoning. Pour into a baking dish and bake at 350oF for 30-40 minutes. Sprinkle shredded cheese on top and enjoy with fruit for dessert blocks.

S W E E T O R S AVO RY C O T TA G E C H E E S E PA N C A K E S Ingredients: 1/2 cup low fat cottage cheese [2P] 1 large egg [1P] 1/3 cup white flour [2C] 1 tsp. oil [3F] skim milk dash of salt your favorite fruits or vegetables Directions: Blend all ingredients in blender or food processor till smooth. Add skim milk to pancake batter consistency (just a few tablespoons should be plenty). Cook in 1 teaspoon of oil on each side until lightly browned. Sweet Version -—add vanilla, dash of sugar and serve with 1 carb block of your favorite fruit Savory Version—add herbs of choice, basil, oregano, garlic, ground pepper and serve with 1 carb block of your favorite vegetables such as peppers, mushrooms, zucchini etc.

Makes approximately four 3" pancakes.

S W E E T O R S AVO RY C O T TA G E C H E E S E PA N C A K E S Ingredients: 1/2 cup low fat cottage cheese [2P] 1 large egg [1P] 1/3 cup white flour [2C] 1 tsp. oil [3F] skim milk dash of salt your favorite fruits or vegetables Directions: Blend all ingredients in blender or food processor till smooth. Add skim milk to pancake batter consistency (just a few tablespoons should be plenty). Cook in 1 teaspoon of oil on each side until lightly browned. Sweet Version -—add vanilla, dash of sugar and serve with 1 carb block of your favorite fruit Savory Version—add herbs of choice, basil, oregano, garlic, ground pepper and serve with 1 carb block of your favorite vegetables such as peppers, mushrooms, zucchini etc.

Makes approximately four 3" pancakes.

Z O N E PA N C A K E S Ingredients: 1/2 cup dry steel cut oats (4C) 1/2 cup non-fat cottage cheese (2P) 4 egg whites (2P) cinnamon to taste (optional) nutmeg to taste (optional) vanilla to taste (optional) Directions: Mix all ingredients in blender until thick batter. Cook on griddle just like pancakes. Top with sliced almond slivers or add peanut butter to the batter for your fat.

C H I C K E N FA J I TA Ingredients: 1 Fajita soft shell (flour tortilla) (2C) (2F) 2 oz chicken (2P) 1/2 cup of your favorite salsa (2C) 1/8 cup red or green pepper 1/8 cup onions 1/4 cup low fat cottage cheese (1P) 1 Tbsp fresh Avocado (1F) 1/2 cup lettuce Directions: Sauté chicken in salsa, pepper and onions. Place on top of the warmed Fajita shell. Garnish with lettuce, avocado and cottage cheese. Enjoy!

C H I C K E N FA J I TA R O L L - U P Ingredients: 1 fat-free flour tortilla [2.5 C] - [Diane's] 1 oz (2T) fat-free cheddar cheese grated (1 P) 2 oz pre-cooked chicken breast, warmed (2 P) 2T salsa 1/4 avocado, mashed (3 F) 1/4 c shredded lettuce Directions: Chop chicken breast and set aside. Warm flour tortilla and spread with avocado. Top with chopped chicken breast, cheese, lettuce and salsa. Wrap and enjoy! If you have extra time (and like your chicken spicy), you could grill the chicken with a 1:1:1 ratio of black pepper, chili powder, and red pepper flakes for a more flavorful wrap.

C H I C K E N FA J I TA R O L L - U P Ingredients: 1 fat-free flour tortilla [2.5 C] - [Diane's] 1 oz (2T) fat-free cheddar cheese grated (1 P) 2 oz pre-cooked chicken breast, warmed (2 P) 2T salsa 1/4 avocado, mashed (3 F) 1/4 c shredded lettuce Directions: Chop chicken breast and set aside. Warm flour tortilla and spread with avocado. Top with chopped chicken breast, cheese, lettuce and salsa. Wrap and enjoy! If you have extra time (and like your chicken spicy), you could grill the chicken with a 1:1:1 ratio of black pepper, chili powder, and red pepper flakes for a more flavorful wrap.

C R O C K - P O T B E E F FA J I TA S Ingredients: 6 ounces lean stew beef, cut into strips 1 green and 1 red pepper, cut into rings 1 cup onion, cut into rings 1 1/4 cup canned, chopped tomatoes 2 12-inch fajita tortillas 2 ounces nonfat cheddar cheese 8 tbsp. avocado 1 tsp. chili powder, 1/2 tsp. cumin Directions: Add beef, peppers, onion, tomatoes and spices into crock-pot. Cook 6 hours on high. Assemble fajitas with tortillas, cheddar cheese, avocado and ingredients from crock pot.

H U E VO S R A N C H E R O S E N E L Z O N E Ingredients: 4 egg whites (2 protein) 1 whole egg (1 protein) 1 oz. reduced-fat cheese (1 protein) 1 whole-wheat tortilla, (1 carb, check label for grams) 1/2 cup black beans (2 carb) 1/2 cup Mexican Style tomato sauce (1 carb) 2/3 teaspoon olive oil (2 fat) Directions: Fry eggs in oil as you like (up or over). Mash beans with fork on top of tortilla on a microwavable plate, top with cheese. Microwave for 30 seconds. Put sauce in a cup and microwave it for 30 seconds. By this time eggs are done. Put eggs on top of the layered tortilla. Pour sauce over all and Viva Mexico! For a three-block meal: Reduce eggs and beans to make 3 blocks and reduce by one block of fat. Add fats to make up 4 blocks, perhaps 2 teaspoons slivered almonds or 2 tablespoons guacamole.

ZONE CHORIZO Ingredients: 3 oz 7 percent ground beef (2P) 4 egg whites (2P) 1 fat free flour tortilla (2C) 2 cups fresh strawberries or other fruit to complete a 4 block meal. (2C) Spices: 1/2 tsp. garlic powder 1 tbsp. mild chili powder 1/2 tsp. black pepper 1/2 tsp. salt 1 tsp. white vinegar 1/2 tsp. ground cumin 1/2 tsp. dried oregano leaves 1-1/3 tsp. of olive oil (4F) Directions: Mix above spices and oil thoroughly into the raw ground beef. Fry up in a non-stick pan and when "crumbly" add egg whites and cook until done. Heat up tortilla and there you have it.

Remark: 4-block meal To make it even more Zone favorable, substitute a corn tortilla, which is usually one block and add 1/2 cup salsa while sautéing the ground beef mixture or add another block of fruit. Another good change would be to substitute 1 cup Morning Star Farms Harvest for Recipes, texturized vegetable protein crumbles.

H A M P I TA W I T H A S I D E S A L A D Ingredients: 1 pita pocket [3 C] 3 oz. deli-style ham [2 P] 1 oz. low-fat cheese [1 P] Mustard, lettuce, tomato slice, alfalfa sprouts 1 teaspoon light mayonnaise [1 F] Dill pickle wedge 1 tossed salad (Lettuce, spinach, couple of rings of onion, several spears of broccoli, 3 slices of cucumber, 1/2 tomato) 2 teaspoons olive oil and vinegar dressing [2 F] Directions: Fill pita pocket and broil until cheese is melted OR Wrap lightly in a plain white paper towel and zap in the microwave Enjoy this quick 3-block Meal!

ZONE DIET SLOPPY JOES Ingredients: 1lb. ground turkey 1 large onion (chopped) 2 stalks celery (diced) 1 green pepper (chopped) 7 Tbsp ketchup 1/4 cup water 1 Tbsp Worcestershire sauce (or as much as suits your taste) 1 tsp salt 2 regular size pitas cut in half Directions: Spray large pan lightly with cooking spray. Brown turkey and onions over medium heat until turkey is cooked. Stir in remaining ingredients. Cover and cook over low heat until vegetables are tender, approx. 10-15 minutes. Fill pitas with mixture and serve.

P I TA P I Z Z A Ingredients: 1 mini pita pocket, cut in half pizza-style (2 blocks carb) check package label 1 oz. reduced-fat mozzarella cheese (1 block protein) 3 oz. lean Canadian bacon OR 3 oz. cooked skinless chicken breast OR 4 1/2 oz. lean ground beef, cooked and drained (3 blocks protein) Green pepper and onion, chopped, enough to top pizza 1 large tossed salad (1 block carb) 4 teaspoons olive oil and vinegar dressing (Four blocks fat) 1 plum (1 block carb) Directions: In a non-stick pan lightly sprayed with vegetable spray, cook bacon for one minute, turning once. (Or broil hamburger meat, drain and crumble or broil skinless chicken breast strips.) Sauté vegetables to desired degree of tenderness. Put protein, then vegetables on pita rounds. Sprinkle each with cheese. Broil until cheese melts.

SMOKED SALMON QUESADILLAS Ingredients: 2 oz. Soft Goat Cheese 1 tbsp. Horseradish 4 tbsp. low fat Sour Cream 1 tbsp. & 1 tsp. Fresh Dill white pepper to taste salt to taste 3 Fat Free Tortillas 4 oz. Salmon (Lox) 1 tbsp. Fresh Lemon Juice Directions: In a small bowl combine the first 6 ingredients. Blend well with a wooden spoon. In a small nonstick skillet, heat tortillas until crispy. (Baking in the oven will work as well.) Spread mixture on tortillas and arrange smoked salmon on top. Sprinkle with remaining dill and lemon juice. Cut into wedges and serve.

C O T TA G E C H E E S E A N D A P P L E S N A C K Ingredients: 1/4 cottage cheese [1P] 1/2 Red Delicious or Granny Smith apple [1C] 3 olives [1F] spices: cinnamon and sugar (optional) Directions: Add spices to cottage cheese and stir. Dip apple slices into cottage cheese mixture.

ZONE DIET DILL DIP Ingredients: 1 pkg. Extra Firm Lite Morni-Nu Silken Tofu 1/2 cup Reduced Fat Sour Cream 1/4 cup Regular Mayonnaise (I do not use lite-mayo because I do not like the sweet taste of it) 2 tsp. Dried Dill 1 Tbs. Dried Minced Onion 1 tsp. Salt (or to taste) Fresh Ground Pepper to taste Directions: You can use either a stick blender, regular blender or food processor to make this recipe. I prefer the stick blender for ease of clean up. Place Tofu in a large bowl. Using a stick blender, blend tofu into small pieces. Add sour cream and mayonnaise. Blend until smooth (pulse on and off for 2 minutes or so). Stir in remaining ingredients. Refrigerate for one hour prior to serving. Serving size: 1/4 Cup Servings per Recipe: 8.5

Per Serving: 1.7 grams carbohydrate, 3.5 grams protein, 7 grams fat (2 blocks fat, 1/2 block protein)

PEPPERONI CRACKER SNACK Ingredients: 14 slices pepperoni (i.e. Hormel pre-sliced ready to eat)[1P] Cheese or other topping Directions: Spread pepperoni slices out on 2 layers of paper towels. Cover with two more paper towels and microwave for 25 - 45 seconds. Flip over and let towels absorb grease. Pepperoni will be dry and crisp and perfect for dabs of picante sauce, salsa or other 1 block carbs.

C O T TA G E C H E E S E D E L I G H T Ingredients: 3/4 cup cottage cheese [3P] 1 teaspoon vanilla 1 package Splenda (non-nutritive sweetener) 1 teaspoon cinnamon 9 almonds [3F] 1 cup strawberries [1C] 1 cup blueberries [2C] Directions: Let sit 1 hour so flavors meld. Enjoy. Yum! Also can be divided for a good 1 block snack.

Q U I C K D E L I C I O U S S A L M O N PAT T I E S Ingredients: 3 oz. canned pink salmon (2 protein blocks) 2 egg whites (one protein block) 1 oz. slow cooking oatmeal, dry (2 carb) Quarter of an onion, diced Garlic salt and pepper 1 teaspoon olive oil (3 fat blocks) Directions: Flake up Salmon in a medium bowl. Combine all ingredients and mix well with hands. Heat olive oil in pan, medium heat. Shape mixture into a patty and cook for about 3-5 minutes on each side (or until golden brown). Serve immediately with a one-block salad or half of an apple.

QUICK EGGS ON ENGLISH MUFFIN Ingredients: 3 Egg Whites [1.5P] 1 1/2 Oz. Part Skim Mozzarella* [1.5P, 3F] 1 Light English Muffin** [3C] Directions: Whip the 3 egg whites and cook in a frying pan with a little bit of Non-stick spray such as Pam. Then when the eggs are almost done, slice half of the cheese and put in on top of the eggs so it melts. Then toast the English Muffin and put the egg/cheese on it. Eat the other half of the cheese separately. This is my favorite breakfast!! I know the English Muffin is an unfavorable carb, but even so, this breakfast keeps me going all morning without being tired or hungry. This breakfast is also as fast - it only takes me about 5 minutes to make. *I use 1-1/2 sticks of Polly-O String Ums String Cheese. For 1 ounce it has 80 calories, 6 grams fat, less than 1 gram carbs and 7 grams protein. So for 11/2 ounces it has 120 calories, 9 grams fat, 1 carb and 11 grams protein.

**I use Shoprite's Light English Muffins - one muffin contains 90 calories, 0 Fat, 18 Carbs (23 carbs minus 5 grams fiber) and 4 grams protein.

RED LENTIL LOAF Ingredients: 1 1/2 c. red lentils, well rinsed [6C] 2 c. water 1 c. chopped onion [1C] 1 clove minced garlic 1 T olive oil [7F] 6 oz. grated low-fat cheese [6P] 1 egg [1 P] 1 t. parsley flakes 1/4 t, thyme 1/2 t. salt 1 cup low fat plain yogurt [1P, 1C] Directions: Rinse lentils well as all lentils tend to be dusty and need a lot of rinsing in a colander. Cook lentils in water until soft, about 25 minutes. Sauté onion and garlic in olive oil, then add cooked lentils. In a large bowl, mix the lentil mixture with the remaining ingredients. Spread mixture evenly in 8" square oiled pan. Cover with foil & bake at 375F for 35-40 min.

Let stand a few minutes before cutting. Serve squares topped with 1/2 cup yogurt.

RICH'S PEANUT BUTTER CUPS Ingredients: 9 tbsp. fructose 3 tbsp. water 4 1/2 tbsp Peanut Butter 1 tsp vanilla extract 12 scoops Zone Perfect Protein Powder OR 10 scoops and 1/2 cup TVP (textured vegetable protein, for a crunchy texture) 12 cupcake size non-stick muffin cups Directions: Mix fructose and water in medium size microwave able bowl. Heat until boiling. Add Peanut Butter and bring to boil again. Stir in extract and protein powder and mix until uniform. Divide evenly into muffin cups and press firmly. Chill and then store tightly covered or wrapped at room temperature. Remark: Each cup = 1 Zone Perfect Block.

S P I N A C H F R I T TATA Ingredients: 4 whole eggs plus 8 egg whites or egg substitute equivalent to 8 eggs (8 P) 4 oz. Feta Cheese (4 P) 1 large onion, chopped (1C) 1 10 oz. box frozen, chopped spinach, thawed - drain and squeeze out liquid (0.5 C) 1 tsp. oregano (preferably Greek oregano) 1 15 oz. can Great Northern or Cannelloni Beans, drained and rinsed (7C) 4 tsp. olive oil salt/pepper to taste Directions: Pre-heat oven to 375 degrees. In a non-stick, oven-proof skillet (10 inch), heat olive oil over med heat. Add onions and sauté until softened (approx 5 minutes). Add oregano, salt and pepper and stir. Remove from heat. add spinach and incorporate with onions. Whisk eggs/egg substitute in a bowl until uniform consistency.

Pour into pan with onions/spinach. Add beans and feta cheese. Gently stir to evenly distribute ingredients. Bake in the oven for 30-40 minutes - until fully set. Remove from oven and serve - makes 4 servings.

T U N A PAT T I E S Ingredients: 1 cup grated zucchini 2/3 cup grated potato 2 egg whites 2 oz canned tuna (drained) 1 clove minced garlic Pinch salt and pepper 1 teaspoon olive oil Directions: Mix all together in a bowl. "Fry" in non-stick fry-pan (each patties, no bigger than the palm of hand.)

VEGGIE BACON BAKE Ingredients: 1 1/4 cups broccoli [1C] 1 1/4 cups yellow squash, sliced [1C] 1 strip turkey bacon, cooked and crumbled [1/3P] 2 1/5 oz skim ricotta [1P] [Check label for one protein mini-block serving size – 7 grams] 1/4 cup Egg Beaters [1P] 2 tsp vegetable broth OR water 1 oz fat free shredded cheese [1P] 1/2 oz bread crumbs [1C] 9 black olives, sliced [3F] Directions: Preheat oven to 350 degrees. Combine egg substitute, ricotta and broth/water. Add squash and broccoli, mix well. Turn mixture into a small, greased baking dish. Top with shredded cheese, bacon and olives. Bake 20 minutes or until bubbling.

Remark: Makes one 3-block meal.

Z O N E D F R I T TATA Ingredients: 1/4 cup shallots (1/2 C) 1 cup chopped onions (1C) 3 cups sliced mushrooms (1 1/2 C) 15 oz. Tofu (firm) (5P) 2 cups egg beaters (8P) 1/4 cup fresh basil 1 cup sliced roasted red peppers (1/2 C) 2 cups fresh spinach (or frozen) (1/2 C) 2 oz. low fat goat cheese (1F, 2P) 1 oz. grated parmesan (1F, 1P) 2 tsp. olive oil (6F) salt and pepper to taste 1 cup salsa (2C) Directions: Sauté shallots and onions. Add mushrooms. Cook until soft and most of the liquid has evaporated. Puree tofu in blender or food processor. Add eggs, salt and pepper. Mix all other ingredients in (by hand). Place in a 12" quiche type pan (spray with olive oil).

Bake at 350F for 45 mins or until set. Serve with 1/4 cup salsa. Remark: Serve four, 4-block meals. Each serving is 4 protein, 1.5 carb and 2 fat. I like to have this with fruit or cereal with nuts for breakfast or a salad with dressing and fruit for lunch! You can cut smaller for 3 block servings!

ZONED MANICOTTI Ingredients: 2 oz light mozzarella cheese (2P & 3F) 4 oz mozzarella fat free (4P) 6 oz fat free ricotta cheese (3P) 2 oz parmesan (2p & 5F) 1/4 c parsley 1 egg white juice of one lemon 1 garlic clove minced 1 tsp oregano pepper and basil to taste 2 long eggplants (sliced thin lengthwise) 1 tsp of olive oil (3F) 1 jar of light spaghetti sauce Directions: Spray a large baking stone or cookie sheet with non-stick, and lay sliced eggplant in a single layer and brush with oil, bake until tender, usually 10 minutes at 375oF. Meanwhile mix light mozzarella, ricotta, parmesan, parsley, egg white, lemon, seasonings. Spoon some of the sauce in the bottom of a 9x9 baking dish.

Spread this on the eggplant and roll up lengthwise. Place in the pan, then pour the remaining sauce over the top of the eggplant and sprinkle with the light mozzarella. You can place covered in the refrigerator overnight or bake immediately at 375oF for 25 min. or until heated. Everyone, even the kids love this alternative to pasta manicotti. This is 11 protein and 11 fat blocks so I usually try to make 11 separate "manicotti's". Check your label for your exact carb and add additional salad and fruit to make up the rest of your dinner. We figure the carbs in the other ingredients are negligible, plus the egg white offsets some.

Z O N E D M U F FA L ATA Ingredients: 2 slices of Nature's Grain 35 bread (only 1C) 3oz. shaved deli turkey meat (2P) 1 oz of mozzarella (1P,2F) 1 tsp. of low fat Italian dressing (1F) 3 slices of turkey pepperoni chopped (no significant blocks, check label) Directions: Spread dressing on bread top with cheese and bake @ 350 until cheese melts. Sauté turkey and pepperoni in a non-stick skillet until desired. (I like it crispy.) Put together and have an apple or 1/2 cup of mandarin oranges to make up needed carb blocks!

SOUP/SALAD RECIPES

ZONE DIET QUICK LUNCH SOUP Ingredients: 2 2/3 tsp. Canola Oil [8F] 6 cups Red pepper [3C] 6 cups Asparagus [3C] 8oz. Deli Baked Ham (cut into 1/2' strips) [8P] 1/2 Cup Egg Noodles (cooked) [2C] 15 oz. Can of Fat Free Chicken Broth Directions: Heat 3 cups of water, and the can of Fat Free Broth until boiling, keep simmering. In non-stick skillet, heat oil over medium-high heat until hot. Add red pepper and asparagus until vegetables are tender-crisp (approx. 7 minutes). Stir in ham and cook one minute or until ham is thoroughly cooked. Stir noodles into water, cook until tender. Remove saucepan from heat, do not drain the water. Stir in ham and vegetable mixture.

C H E E S Y C H I C K E N V E G E TA B L E S O U P Ingredients: 1 1/2 cup minced yellow onions (1C) 1 cup coarsely chopped shiitake mushrooms (1/4C) 4 cups coarsely chopped button mushrooms (1C) 3 cups coarsely chopped crimini mushrooms (3/4C) 4 cups shredded cabbage (1C) 1-1/3 cup mixed veggies (2C) 12 oz. cooked chicken, cubed (12P) 1 cup low-fat ricotta cheese (4P) 3 cups water 2 tsp minced garlic 2 Tbsp dill weed 2 Tbsp chicken bouillon 2 tsp Worcestershire sauce 1/2 tsp liquid smoke (hot sauce) Salt (to taste) Fresh ground pepper (to taste) Directions: Combine all ingredients in a large, deep pot. Simmer until vegetables are tender. Serve fruit salad for dessert.

CHICKEN NOODLE SOUP SUPREME Ingredients: 8 oz. skinless or 12 oz. ground Chicken Breast (8 protein blocks) 2 1/2 cups celery, diced fine (1 carb) 1 cup carrots, diced fine (2 carb) 2 cups onion, diced fine (2 carb) 1/2 cup egg noodles (2 carb, check label) 1/2 cup tomato puree (1 carb) 2 2 /3 teaspoons olive oil (8 fat) 2 tablespoons chicken bouillon or 2 chicken cubes (Note: Chicken bouillon and/or cubes contain some fat.) Pepper to taste 1/8 teaspoon garlic powder or flakes 1/8 teaspoon marjoram 1/8 teaspoon Worcestershire sauce 1/4 teaspoon chives 1 teaspoon parsley 1/8 teaspoon oregano Directions: Cut the chicken breasts into bite size chunks or use ground chicken breast. Combine all the ingredients in a large saucepan. Bring to a boil, then simmer for 35-40 minutes, stirring occasionally until all vegetables are tender.

Divide between two soup dishes and serve. Remark: Serve two, four-block meals I read and modified the home-style beef soup to a chicken noodle we have been basically using for years. Olive oil is much better. Canola oil contains polyunsaturated fats and is prone to oxidation.

CREAM OF PUMPKIN SOUP Ingredients: 1 teaspoon olive oil (4.5g fat) 3/4 cup chopped onion (4.5g carb) 2 cloves garlic, finely minced 1/4 teaspoon curry powder Dash cayenne pepper 4 cups defatted chicken broth, or 2 {14.5 ounce} cans chicken broth plus 1/2 cup water 1 {15 ounce} can solid pack pumpkin (13.5g carb) 1 cup 2% milk (8g protein, 12g carbs, 5 g fat) Salt & Pepper Directions: In a saucepan, sauté onion in oil until soft and lightly caramelized. Stir in garlic, curry powder, and cayenne pepper. Cook 2 minutes. Add chicken broth and gently simmer for 15 minutes. Stir in pumpkin, cook 5 minutes. Pour contents into a blender container, blend until smooth. Pour back into saucepan. Add milk, taste for seasoning. Serve hot.

Remark: Makes 4 servings. Each serving contains: 0.25 mini-block protein, 2 grams 1 mini-block carbohydrates, 7.5 grams 0.79 mini-block fat, 2.375 grams

ECLECTIC CABBAGE SOUP Ingredients: 2 2/3 t. olive oil (8 blocks fat) 12 oz. lean ground beef or turkey (8 blocks protein) 1 c. onions, diced (1 block carb) 3/4 c. chickpeas (3 blocks carb) 4 c. cabbage, shredded (1 block carb) 1 1/2 c. mushrooms, sliced (1 block carb)) 2 1/4 c. bell peppers, diced (1 block carb) 1 1/4 c. tomatoes, diced (1 block carb) 2 cloves garlic, chopped 3 c. broth (I use chicken) 1/8 t. caraway seeds, or more 1/8 t. Tabasco sauce, or more Salt & pepper to taste Directions: Brown meat and onions then add all of the other ingredients. Cover and let simmer until vegetables are cooked. I like to let soup simmer about an hour, so that all of the flavors blend well. Remark: Makes two four-block meals.

H O M E S T Y L E B E E F V E G E TA B L E S O U P Ingredients: 12 oz. lean ground beef (8 protein blocks) 2 1/2 cups celery, diced fine (1 carb) 1 cup carrots, diced fine (2 carb) 2 cups onion, diced fine (2 carb) 2 1/2 cups tomato, chopped (2 carb) 1/2 cup tomato puree (1 carb) 2 2/3 teaspoons olive oil (8 fat) 3 cups beef stock Salt and pepper to taste 4 green peppercorns 2 garlic cloves, minced 1/8 teaspoon marjoram 1/8 teaspoon Worcestershire sauce 1/4 teaspoon chives 1 teaspoon parsley 1/8 teaspoon oregano Directions: Combine all the ingredients in a large saucepan. Bring to a boil, then simmer for 35-40 minutes, stirring occasionally until all vegetables are tender.

Divide between two soup dishes and serve.

M A K E - A H E A D C H I C K E N V E G E TA B L E BARLEY SOUP Ingredients: 8 ounces skinless, deboned chicken breast (cooked or raw) minced (8P) 2 cups celery chopped fine (1C) 1 1/2 cups onion chopped fine (1C) 1 cup carrots chopped fine (1C) 2 cups canned Roma tomatoes chopped (with or without liquid) (1C) 1/2 cup salsa (medium or hot) (1C)Feel free to substitute 4 cups minced Portobello mushrooms for salsa) 1 1/2 Tablespoons pearl barley (dry) (3C) 2 2/3 teaspoons olive oil (8F) 1 to 2 litres water Spices: Salt/White or Red Pepper to taste Finely minced garlic (1/2 teaspoon or to taste) Enhancements for those who are still weaning away from canned soup strength: Soy Sauce—1 teaspoon or to taste (soy can replace salt). 1 low-sodium and MSG free vegetable or chicken bouillon cube Cajun Spice to taste Directions:

Warm olive oil in a deep pot and add garlic if using. Add onion, celery, carrot and mushrooms and sauté until almost transparent. Add tablespoons of water for sauté process if the vegetables get too dry. When onion and celery start to become transparent, add chopped tomatoes and salsa. Add minced chicken. After a minute or two add water. Bring to a boil. Then lower to simmer. Add desired seasonings. Simmer for 1/2 hour. Add barley and adjust seasonings to taste. Simmer for another 45 minutes. Soup is ready to serve when vegetables and barley reach desired tenderness. Remark: This recipe is designed to be made in bulk and then freeze in appropriate serving sizes for quick meals. Recipe is based on 8 blocks to be divided into desired blocks at serving time. Serve as a main entree or couple with zone snacks for a quick lunch. Measure yield of soup and divide into desired portions ( 4 or 2 blocks, etc.). If serving in smaller blocks, Zone snacks can be added for a more texture varied Zone meal. Please note that this soup is quite filling even for high-carb consuming non-Zoners.

Enhanced Nutrition: Reduce chicken by 1 ounce and substitute 1 ounce of anchovy (packed in water variety). Sauté the anchovies with olive oil so it starts to melt and then the vegetables. For lactating Moms: Adjust the vegetable quantities to allow for an extra block or so of barley (1/2 tablespoon = 1C). Something about barley water does wonders for milk production.Yields lots of energy and lots of milk.

ZONE DIET PEA SOUP Ingredients: 3 Tablespoons of green pea flour 2/3 Cup Shredded Carrots 2 teaspoons Knorr Chicken Soup Base 2 Cups Water 1/4 Tablespoon Olive oil 4 oz. Black Forrest Ham (chopped) Directions: Mix all ingredients together and boil until carrots are to the desired tenderness. Serve with a piece of whole wheat bread.

REFRIED BEAN SOUP Ingredients: 1 cup plain non-fat yogurt (2 protein, 2 carbs) 2 oz cooked, cubed skinless chicken breast (2 protein) 1 oz low-fat cheddar or jack cheese (1 protein) 1 diced tomato (1 carb) 6 sliced jalapenos (if desired) 1/4 cup canned refried beans (1 carb) 1/4 cup cooked rice (or more beans, if preferred) (1 1/2 carbs) 4 tbsp guacamole (4 fat) 2 tbs salsa Season to taste with garlic, cumin, chili powder, salt, and pepper Directions: Simply mix contents into microwave-safe bowls for several minutes until hot, stir occasionally. Garnish with fresh cilantro and grated cheese. This also works great as a dip.

SALMON NOODLE SOUP Ingredients: 1 can (~14 oz.) pink salmon 1 cup thinly sliced carrots 1 pkg. (3 oz.) ramen noodle soup (break noodles) 1 pkg. (1lb.) frozen snap peas, cooked according to directions 1 onion, chopped 1 tsp. ground ginger 2 garlic cloves, minced 2 tsp. soy sauce 2 tsp. lemon juice 2 tsp. olive oil 5 cups boiling water Directions: Drain and flake salmon, remove bones if desired. In a large pot, sauté carrots, onion in olive oil for a min. Add 5 cups boiling water. Simmer for 2 mins. Add spice pack (or a substitute instant broth if you prefer due to additives) and remaining ingredients, including salmon. Simmer another min.

Remark: Makes 3 - 3 block servings at two big bowls each. This can be frozen in individual portions and reheated later, but don't overcook the noodles. You can also use fewer carrots and have fruit or salad on the side instead.

Z O N E D I E T TA C O S O U P Ingredients: 1 1/2 lbs. ground turkey or lean venison (16P) 1 teaspoon Olive Oil (3F) 3/4 Cups Onion (1/2 C) 2 cloves of garlic 1 Taco Seasoning Package (2C) 1 Can diced Tomato (2C) 1 Can Tomato Sauce (2C) 1 Can Mexican Rotel Tomato (1C) 1 Can Black Beans (5C) 1 Can White Corn (3C) 2 Cups Water (or desired consistency) Directions: Sauté the onion and garlic in the olive oil. Add the ground meat and simmer. Next, add the taco seasoning. Add the remaining ingredients, bring to a boil, then simmer for 1 hour. You can use a crock pot and cook on low all day, ready to eat when you get home from work. Sprinkle your bowl with reduced fat, shredded cheddar cheese for the extra fat needed.

ZONE DIET ZUCCHINI SOUP Ingredients: 2 1/2 cups chopped zucchini [1 C] 1/2 cup chopped onion [1 C] 2 teaspoons cornstarch [1 C] 1/2 cup low fat milk [1 C, 1 P, 1 F] 4 oz lean bacon finely chopped ( I use just eye of the bacon with all fat trimmed ) [4 P]* 1 cup chicken stock ( a little extra stock cube flavor if wanted ) Lots of ground black pepper Nutmeg 4 finely chopped macadamia nuts [4 F] Directions: In a non-stick pan fry bacon and onion. Add chopped zucchini and cook until soft. Add cornstarch and cook for a minute longer. Then add chicken stock and pepper. Simmer until zucchini and onion are very soft and then puree. Return to pan with milk and re-heat. Serve with crushed macadamia nuts. Note: On the Zone Diet, you want to keep the amount of saturated fat to a minimum. Therefore your primary source of protein will consist of low-fat

choices such as chicken, fish, turkey, egg whites, low-fat cottage cheese, tofu, soybean imitation meat products, and isolated protein powders as opposed to bacon, steaks, and sausages.

A N T I PA S TO S A L A D W I T H G R I L L E D CHICKEN & GRAPES Ingredients: 2 cloves garlic, minced 1c. prepared corkscrew pasta (1/2c. dry) [4 C] 2T LF Sour Cream [2 F] 1T LF Plain Yogurt 2T chicken broth 1T + 1/3 tsp olive oil [10 F] 1 1/3 T red wine vinegar 1/8 tsp freshly ground pepper 1/2 tsp dried basil 8 c Romaine lettuce, torn [2 C] 1/2 c rinsed & drained artichoke hearts, chopped [2 C] 1 c sliced red peppers [1/3 C] 6 pimiento-stuffed green olives, sliced [2 F] 1/2 c sliced red onion [1/2 C] 1/2 c kidney beans, drained & rinsed [2 C] 4 oz LF Monterey Jack cheese, cubed [4 P] Serve with: 10 oz. grilled chicken [10 P] 1 1/2 c green and/or red grapes Directions:

Prepare pasta according to package instructions, rinse, set aside. Combine first 9 ingredients except pasta, stir to combine. In a large bowl or rectangular container, line bottom with Romaine, artichoke hearts, red peppers, kidney beans, red onion slices and olives. Add pasta and cubes of cheese, toss with dressing. Serve with chicken and grapes on the side. Yield: 2 - 3 blocks & 2 - 4 blocks Hint: If preparing ahead of time, add red onion slices, cubed cheese and dressing just before serving.

BROCCOLI SALAD Ingredients: 1 1/2 cups broccoli (1/2 C) 1/2 cup red onion (1/2 C) 1 tablespoon raisins (1C) 1/2 C. red seedless grapes (1C) 1 teaspoon slivered almond (1F) 3 tablespoons light coleslaw dressing (3F) 4 oz. chicken breast (4P) 1 tablespoon barbecue sauce (1/2 C) Fruit for dessert (1/2 C) Directions: Chop broccoli into bite-sized pieces. Steam or cook in a small amount of water till tender crisp. Set aside to cool. When broccoli is cool, add the red onion (chopped fine), raisins, grapes, slivered almonds and coleslaw dressing. Toss well. Serve with barbecued, baked or broiled chicken breast topped with barbecue sauce. This salad can be served with your favorite protein such as fish, hamburger, soy burger etc.

Note: Read the label when buying the light coleslaw dressing.. some can be higher in Carb content than others. If it's too high, omit the raisins from the salad. Great meal for lunch or dinner, eaten hot or cold.

CABBAGE & SHRIMP SALAD Ingredients: 2 2/3 Cups Shredded Cabbage 1 Cup Cherry Tomatoes, cut 4 1/2 Oz. Cooked Shrimp Dressing: 1 Tbsp. Light Salad Dressing (Check label, should equal 3 fat blocks) 1 Tbsp. Balsamic Vinegar Directions: Blend salad dressing and vinegar. Add shrimp and tomatoes. Pour mixture over shredded cabbage and mix well.

CHICKEN SALAD WITH CUCUMBER & MELON Ingredients: 6oz cooked chicken, shredded [6P] 1/2 a cantaloupe [2C] 1/2 cup finely chopped cucumber [~1/8C] 1/2 cup finely chopped zucchini [~1/8C] 1 finely chopped scallion 2 tbsp. lime juice [1C] 1 tbsp water 1 1/2 tsp sugar [~3/4C] 2 tsp olive oil (I suggest using the light kind for this, not so strong a taste)[6F] 1 tbsp cilantro or mint pinch of white pepper Directions: Combine lime juice, oil, water, mint/cilantro, sugar, and pepper in a jar. Shake well. Combine everything else and separate into two bowls. Drizzle with the dressing, and toss ingredients to coat everything.

C H I C K E N TA C O S A L A D Ingredients: 7 oz. skinless chicken breast (7 blocks protein) 2 tablespoons salsa 1 can black beans (drained/rinsed) (5 blocks, carb, check label) 1 1/3 teaspoon olive oil (4 blocks fat) 1/2 cup chopped onion (1/2 block carb) 1 garlic clove 1/2 teaspoon chili powder 1 bay leaf salt and pepper to taste 4 cups torn lettuce (1/2 block carb) 1 bunch chopped green onions (1/2 block carb) 1/2 cup salsa (1 block carb) 12 black olives (4 blocks fat) 1 oz. low-fat mozzarella cheese (1 block protein) Directions: Cut the chicken into strips and brown in the salsa. Set aside to cool, once cool cut into rough dice. While chicken is browning, place olive oil in another pan to heat, add onion. Let onion sauté for a couple of minutes before adding the garlic. Then add the chili powder, bay leaf, and black beans.

Stir that around for just a minute or so then add a cup of water, salt and pepper. Let the beans heat through. In two bowls, divide lettuce, salsa, diced chicken, mozzarella cheese, black beans, green onions and black olives. Enjoy! Remark: Serve two 4-block meals

C H I C K E N WA L D O R F S A L A D Ingredients: 6 oz chicken (6 blocks protein) Vegetable broth or water 2 tablespoons light mayonnaise (6 blocks fat) 2 tablespoons yogurt 1 cup grapes (2 blocks carb) 1 cup chopped granny smith apples (2 blocks carb) 2 cups sliced red peppers (1 block carb) 2 cups celery (1 block carb) Nutmeg Cinnamon Pepper Curry powder Cumin Turmeric Directions: Cook chicken in vegetable broth or water with a little bit of curry powder, cumin and turmeric over medium heat until done. Add into a big bowl with grapes, apples, celery and red peppers. Add mayonnaise, yogurt, nutmeg, pepper and cinnamon. Combine and eat.

Remark: Serve two 3-block meals You can also make this with cheese if you want it to be vegetarian. I don't really measure the spices. I just kind of shake them out, but I think 1 1/2 teaspoon of each is about right. This recipe makes a great Zone Lunch. To make it even better, try cutting back on the mayo, adding a bit more yogurt if desired, then sprinkling slivered almonds on top of the salad.

CHILLED EDAMAME SALAD Ingredients: 1-16oz. pkg. of frozen Edamame (blanched, shelled soybeans)—I use Seapoint Farms. (18 g fat, 30 g carbs, 48 g protein) [6F, 3C, 7P] 1/4 C. onion, chopped 1/4 C. celery, chopped 2 medium tomatoes, chopped [1C] 1/4 C. Athenos crumbled feta cheese with basil & tomato [1P, 2F] 1/4 C. Ken's Lite Olive Oil Vinaigrette dressing [4F, 1C] 1 Tablespoon tarragon and/or sweet basil or to taste Directions: Cook soybeans according to package directions. (I use the microwave directions—only takes 2 minutes.) Drain. Rinse under cold running water to cool. Drain well. Combine all ingredients and serve on a bed of romaine.

COLD BEEF SALAD Ingredients: 2 ounces leftover cooked lean beef (2 blocks protein) 2 tomatoes, sliced (1 block carb) 1/4 cup garbanzo beans (1 block carb) 1 ounce bleu cheese (1 block protein) 1 teaspoon olive oil (3 blocks fat) Vinegar, dried basil, and red pepper flakes to taste 1/2 apple or other desired fruit (1 block carb) Directions: Slice tomatoes, top with garbanzo beans and beef. In a small container (with lid), place crumbled bleu cheese, olive oil, vinegar, basil, and pepper flakes. Shake well, and pour over salad. (For best results, let marinate for several hours.)

C O T TA G E C H E E S E , F R U I T A N D N U T SALAD Ingredients: 3/4 c. low-fat cottage cheese (3 P) 1 pear, cubed (2 C) 1/2 c. grapes (1 C) 2 T. sliced or slivered almonds (3 F) Directions: Mix all ingredients except almonds together. Pack almonds in a separate container. Sprinkle them on top when ready to eat.

C R U N C H Y T U N A V E G E TA B L E S A L A D NORI WRAPS Ingredients: 3 sheets nori (seaweed) wrap 3 oz canned tuna [3 P] 3/4 cup chopped sweet onion [1/2 C] 1 bell pepper, chopped [1/2 C] 1T olive oil [3 F] Dessert: fruit (1 orange or 1 apple, etc) [2 C] Directions: Mix together ingredients for Tuna Vegetable Salad. To wrap: Place 1 sheet of nori diagonally on the work surface. Place 1/3 of tuna mixture diagonally along the center of the sheet. Fold top and bottom corners over the filling. Roll from one side corners like a burrito. You can seal it by moistening the final corner of nori.

CURRIED CHICKEN SALAD Ingredients: 16 oz. chicken breast cooked and diced into large chunks (16 protein) 5 cups celery, sliced (2 blocks carb) 2 cups pineapple, cubed (4 blocks carb) 8 tsp light mayonnaise or 2 2/3 tsp regular mayonnaise* (8 blocks fat) 48 peanuts** (8 blocks fat) 2 apples (4 blocks carb) 1 cantaloupe (4 blocks carb) 2 cups strawberries (2 blocks carb) Directions: Combine the chicken breast, celery, pineapple and peanuts in a bowl. Combine the mayo and curry powder. Start with 1/4 teaspoon curry, especially if you make your own curry or it's a fresh bottle. Toss the curry/mayo with the chicken mixture. Divide into 4 equal portions. Serve on a leaf of red & green romaine, with 1/2 apple, sliced, a quarter of the cantaloupe, and 1/2 cup of strawberries. Remark: 4 servings, 4 blocks each. Makes a great summer lunch. If it's a really special occasion, you can skip apple or cantaloupe, and serve this with glasses (4 oz) of chilled Pinot Grigio

or Chardonnay.

EGGLESS SALAD Ingredients: 1 container Firm Tofu 1/2 Cup Low Fat Mayo 1/4 Cup Mustard 1/4 Cup Onion, diced 1 Tbsp. Dill Pickle Relish Salt & Pepper to taste Paprika sprinkled on top Directions: Mix all together with a fork and refrigerate for a few hours to let the flavors blend. Serve with celery sticks or fill a scooped-out tomato half.

E L I S A ' S TA S T Y T U N A S A L A D Ingredients: 7 oz or 210g of Tuna [7P] 5 tsp of light mayonnaise [5F] 1 cup spring onions chopped [1C] 2 tomatoes diced [1C] approx. 1 green bell pepper plus 1 yellow bell pepper diced [1C] 1 cup white kidney beans [4C] 9 black olives sliced [3F] 1/4 cup of low fat cottage cheese [1P] 2 cup strawberries [2C] Directions: Mix tuna with mayonnaise, add and mix remaining ingredients. Serve one cup of strawberries per person for dessert.

FRUITY CHICKEN SALAD WITH S W E E T M U S TA R D D R E S S I N G Ingredients: 3 oz. chicken breast, cooked & diced [3P] 3 cups romaine lettuce [~1/2C] 1 apple, diced [2C] 1/4 cups grapes, halved [1/2C] 1 tsp. sunflower seeds [1F] Sprinkling of Parmesan cheese Dressing: 2 tsp. Dijon mustard 2 tsp. light mayonnaise [2F] 1 tsp. apple cider vinegar 1/2 tsp. lemon juice 1 pack Splenda Directions: Toss chicken, lettuce, apple, & grapes together. Mix dressing ingredients & pour over salad. Top with sunflower seeds and parmesan cheese.

GARDEN SALAD WITH SAUTÉED SCALLOPS AND BACON Ingredients: 1 oz. lean Canadian bacon, diced (1P) 4 1/2 oz. Baby Bay Scallops (3P) 3 cups lettuce, shredded (1/2 C) 1/3 cup mandarin oranges (1C) 1/2 c red onion, diced (1/2 C) 1/4 cup kidney beans, rinsed (1C) 1/4 cup chickpeas, rinsed (1C) 1 1/3 teaspoons olive oil (4F) 1 tablespoon cider vinegar 1/2 teaspoon fresh mint, chopped 1/2 teaspoon fresh gingerroot, grated 1/4 cup chicken stock Directions: Heat 1/3 teaspoon oil in medium non-stick sauté pan. Sauté bacon, scallops, 1 teaspoon vinegar, and 1/4 teaspoon ginger for 4 minutes on medium-high heat. In a small bowl, whisk together remaining oil, mint, 1/4 teaspoon ginger, 2 teaspoons vinegar, and chicken stock. Combine remaining ingredients in a salad bowl. Add bacon and scallops.

Pour dressing over all and toss to coat.

LAST MINUTE CHICKEN SALAD Ingredients: 5C. Spring mix lettuce 1/2 jar roasted red peppers (check label for serving size) 3 oz. Chicken breast 1 oz. feta cheese (I know, it's not the best choice, but wait ‘til you taste the combo!) 1/4 C. kidney beans 6Tsp. almonds 1/2 tsp. each, balsamic vinegar/olive oil/country Dijon mustard Directions: Season chicken with salt, pepper and about 1 tsp. balsamic vinegar dressing mix. Bake until done. Mix together all other ingredients, slice chicken and put on top!

LENTIL SALAD Ingredients: 8 ounces dry lentils 1 bunch green onions, chopped 4 Roma tomatoes, about 12 ounces, seeded and cut into small dice 2 zucchini, about 12 ounces, cut into small dice 2 cloves garlic, finely minced 3 ounces feta cheese, crumbled 3 tablespoons lemon juice 1/ 2 teaspoon salt Pepper Directions: Rinse and drain lentils. Boil lentils in about 2 quarts water for 30 minutes. Pour into strainer. Fill cooking pot with cold water. Pour lentils back into pot to cool. Drain again. Stir in remaining ingredients. Chill.

MEXICAN CHICKEN AND PINEAPPLE SALAD Ingredients: Chicken 8 oz. skinless chicken breasts (8 blocks protein) 1/4 cup fresh cilantro leaves 1/4 cup low-sodium chicken broth 1 tablespoon red-wine vinegar 1 teaspoon chili powder, or to taste 1/2 can chopped green chilies 2 2/3 teaspoons olive oil (8 blocks fat) Pineapple Salad 2 cups fresh pineapple coarsely chopped (4 blocks carb) 3 tablespoons chopped fresh cilantro 1 teaspoon fresh lime juice 1/8 teaspoon each ground cumin and freshly ground pepper Directions: For Chicken Rinse and chop cilantro leaves.

Heat oil in large, non-stick skillet. Add chicken, reduce heat and cook about three minutes per side, turning once until lightly browned and no longer pink in the center. Remove chicken from the pan. Reduce heat to medium. Add cilantro leaves, chicken broth, vinegar and chili powder. Stir in chilies. Boil until sauce is decreased by half, about 3 minutes. Reduce heat to low and return chicken to the pan. Turn several times to coat with sauce decreased and then place chicken on dinner plates and top with remaining sauce. For Pineapple Salad Mix pineapple with the rest of the ingredients in a medium-sized bowl. Cover and chill until ready to serve. Remark: Serve two, 4 -block meals This recipe is an easy one to adjust for block sizes since there are so many components.

MEXICAN CHICKEN SALAD Ingredients: 2 oz. chopped chicken 1 oz. low fat or fat free shredded cheese 1/4 cup black beans 1/2 cup salsa 3 cups premixed salad in a bag (or make your own) Jalapeno peppers to taste 2 Tablespoons Guacamole (Or 1 T salad dressing) 1 teaspoon slivered almonds Directions: Mix chicken, beans, salsa and microwave until hot. Add chicken mixture to all other ingredients in a plastic container with a cover. Put on the top and shake until thoroughly mixed.

PROTEIN SALAD Ingredients: 1 oz. of lean turkey or turkey ham [1P] 2-3 stuffed olives sliced [1F] 2 hard-boiled egg whites crumbled [1P] 1/4 small avocado cubed [1F] 2 tbsp Kraft Thousand Island Dressing (I like the one with bacon)[2F] Directions: Mix together and add 1/2 cup cottage cheese on the side [2P]. How did I come up with this? I just matched up ingredients in the Zone foods list for protein and fat. It came out of a quest to find a protein I could eat for breakfast, since I follow Dr. Sears' advice on eating my oatmeal, but couldn't find a suitable protein (not even the powder) to mix with it. So, I first have my protein salad (as suggested to have the protein first), then for my next course have my oatmeal with a tsp of raisins, sprinkles of baking walnuts and macadamia nuts and finally some milk to mix it all up.

QUICK TUNA AND GARBANZO SALAD Ingredients: 1 (6-ounce) can tuna in spring water, drained/flaked 1 1/4 cups garbanzo beans 1/2 cup finely chopped celery 1/3 cup finely chopped onion 1 tablespoon chopped fresh parsley 1 tomato, diced 2 teaspoons olive oil 3 tablespoons balsamic vinegar or lemon juice 1/4 teaspoon salt 1/4 teaspoon pepper Directions: In a bowl, stir to combine all ingredients except tomato. Add tomato and stir gently. Remark: Serve two 3-block servings

S A L ATA M E S H W I YA ( T U N I S I A N ) Ingredients: 10 oz. Albacore Tuna [10P] 4 Tomatoes, Chopped [2C] 5 Sweet Peppers [2C] 1.5 c. Scallions, Sliced [1C] 1 Hot Chili Pepper 2 Hardboiled Eggs [2P] 1 Tbsp. Capers 2 1/2 Chopped Parsley 1 1/2 c. Chickpeas [6C] Dressing Ingredients: 3 Tbsp. Lemon Juice [1C] 4 tsp. Olive Oil [12F] Salt and Pepper Directions: Skin the tomatoes; chop. Broil skins on sweet peppers; peel and cut into ribbons. Put all the vegetables into a large bowl. Add the tuna, drained and crumbled, the sliced hot chili pepper and the eggs and capers.

Pour the dressing over the salad and serve with parsley.

SHRIMP AND CUCUMBER SALAD Ingredients: 4 1/2 oz. shrimp [3P] 1 cucumber [1C] 6 cups lettuce romaine chopped [1C] 1 cup radishes sliced [1/2C] 1/2 cup Zoned Mushroom Sauce [1/2C] 18 peanuts [3F] Directions: Toss all ingredients and enjoy!

S H R I M P A RT I C H O K E S A L A D Ingredients: 4 1/2 oz. Cooked Shrimp [3P] Cherry Tomatoes, quartered 3 large Artichokes (canned), cut into chunks [3C] (Check label) Mixed Greens Dressing: 3 teaspoons Light Salad Dressing [3F] (Check label) Juice of 1/2 Lime Directions: Blend salad dressing and lime juice. Add shrimp, artichokes, and tomatoes. Pour over mixed greens.

S H R I M P FA J I TA S A L A D Ingredients: 3 oz Shrimp (2P) 1 oz low fat cheese (1P) 1/2 cup fresh salsa (1C) 3 cups of shredded lettuce 1 cup chopped onion (1C) 1 cup of red and green pepper (1C) 3 Tablespoons of guacamole (3 F) olive oil cooking spray a little of Franks hot sauce (optional) 1 Tablespoon of Bearitos taco seasoning Directions: Spray pan with olive oil cooking spray. Sauté peppers, onions for 2-3 minutes on medium heat. Add shrimp, when opaque, add seasonings mixed with water then add to vegetables and shrimp. Remove from heat and place on top of lettuce, garnish with salsa, hot sauce, guacamole and cheese then enjoy!

SHRIMP WITH TRI-BEAN SALAD Ingredients: 12 oz. shrimp (8P) 1/2 cup cooked kidney beans (2C) 1/2 cup cooked chickpeas (2C) 2 cups green beans, diagonal cut (2C) 1 cup onion, chopped, (1C) 4 cups romaine lettuce (1C) 1/8 teaspoon white wine 4 bay leaves 1/8 teaspoon parsley Salt to taste Marinade: 2 2/3 teaspoons olive oil (8 blocks fat) 2 tablespoons cider vinegar 2 tablespoons dried chives 1/8 teaspoon dried basil 1/8 teaspoon black pepper Directions: In a small bowl, combine kidney beans, chickpeas, green beans and onion with marinade. Place bowl in refrigerator to marinate vegetables.

In a saucepan, Poach shrimp in boiling water with wine and bay leaves until cooked. Remove shrimp and cool. Arrange lettuce on two plates. Arrange lettuce on two plates and put vegetables in the center. Place shrimp around vegetables and sprinkle with parsley. Chill and serve. Remark: Serve two 4 -block meals

SOUTHWEST SALAD Ingredients: Green leaf lettuce 4 1/2 ounces ground turkey (3P) 1/2 cup black beans (2C) 1/2 cup salsa (1C) 3 tablespoons guacamole (3F) Directions: Rinse and dry lettuce, chop. Add black beans. In a non-stick skillet sprayed with vegetable spray, brown ground turkey. Mix in salsa. When the turkey is cooled, add it to the salad. Top with guacamole.

SOUTHWESTERN SPICY CHICKEN SALAD Ingredients: 3 cups baby spinach leaves (1/2 C) 1/2 Cup Salsa (1C) - I prefer spicy salsa 1/4 cup chopped onion (1/4 C) 1/4 cup canned black beans (room temp) (1C) 1/8 of a flour tortilla, thin strips (1/4 C) 3 Tbsp Guacamole (3F) 3 oz. boneless skinless chicken breast cut into strips (3P) 1/4 tsp chili powder 1/4 tsp cumin 1/8 tsp red pepper 1/8 tsp dried chipotle powder dash oregano dash garlic powder dash basil salt & pepper to taste 2 tbsp water Directions: Prepare salad by starting with spinach and layering with onion, black beans, salsa and flour tortilla.

Put chili powder, cumin, red pepper, chipotle powder, oregano, garlic, basil, salt and pepper in a plastic zip-top bag. Shake spices until blended. Sprinkle spice blend over chicken to taste. Spray a non-stick skillet with a tiny amount of fat free olive oil flavored cooking spray. Add chicken to skillet and cook thoroughly. Add 2 tbsp water to activate spices during cooking. Place sizzling chicken on top of the prepared salad. Top with Guacamole (prepared according to Enter The Zone). Remark: Serves one 3-block meal. Extra Lean Hamburger can be used instead of chicken breast if desired (96% fat free hamburger)

SPRINGTIME SALAD Ingredients: 1 1/2 cups of raw spinach 2 hard boiled egg whites, chopped [1 P] 1/2 cup 1% or fat-free cottage cheese [2 P] 1/2 cup red/white kidney beans OR chickpeas [2 C] 1 tomato, diced [1/2 C] 1 cup chopped raw mushrooms [1/4 C] 1 cup chopped cucumber [1/4 C] 4 1/2 tsp slivered almonds [3 F] 1/8 cup finely chopped onion Directions: Mix all the ingredients well and serve.

S T R AW B E R RY S A L A D Ingredients: 1 cup strawberries (chopped or sliced) (1C) 1/4 cup cottage cheese (1P) 2 macadamia nut (crushed) (1F) Directions: Mix together and enjoy. Remark: Serve two 1-block serving

S T R AW B E R RY S P I N A C H S A L A D Ingredients: 3 Cups washed spinach [1/2C] 1/2 cup sliced mushrooms [1/2C] 1 Cup sliced strawberries [1C] 1 Al Fresco brand chicken sausage or you could use 3 oz. of cooked, diced chicken [3P] 1 tsp olive oil [3F] 2 tsp raspberry vinegar salt and pepper to taste 1/2 cup grapes for dessert [1C] Directions: Mix the first 4 ingredients in a bowl. In another bowl, whisk the oil, vinegar, and spices. Pour over the salad.

S U M M E R B E R RY S A L A D Ingredients: 3 cups mixed baby spinach, butter lettuce and radicchio [Less than 1/2C] 1/2 orange, peeled and diced[1C] 3/4 cup, fresh strawberries, sliced[3/4C] 3/4 cup, fresh blackberries[3/4C] Toss with: 1 tsp. First Cold Press Extra Virgin Olive Oil[3F] 2 tsp. Red Wine Vinegar Serve with: 3/4 cup cottage cheese on the side[3P] Directions: Toss all the ingredients (except cottage cheese) and serve with cottage cheese.

SUMMER SHRIMP SALAD WITH M A N G O - PA PAYA S A L S A Ingredients: 4 1/2 oz. boiled shrimp, chilled [3P] 3 C. spring mix or Asian mix lettuce [1/2C] 1 red pepper [1/2C] 2 chopped scallions [1/2C] 9 T Mango/Papaya Salsa (I use Trader Joe's fresh, you can choose a salsa to your liking) [1 1/2C] 4 1/2 t. slivered almonds [3F] Red wine vinegar, to taste salt and pepper, to taste Directions: Mix all ingredients and enjoy!

SWEET AND SPICY TUNA SALAD Ingredients: 2 oz canned tuna in water [2P] 1/4 cup low-fat cottage cheese [1P] 2/3 cup celery [1/3 C] 1/3 cup onion [1/3 C] 1/3 cup snow peas [1/3 C] 3 teaspoons powdered fructose[1C] 9 olives [3F] 2 tbsp. chopped parsley 1 tbsp. Capers 1 tbsp. lemon juice 1/2 tbsp. dry mustard 1/4 tsp. ground pepper 1 small tossed salad [Total of 1 Carb block] Directions: Combine all ingredients (except salad) in mixing bowl. Cover and refrigerate for 1-2 hours to blend flavors. Serve over tossed salad.

TO M ATO M O Z Z A R E L L A S A L A D Ingredients: 1 sliced tomato [1C] basil leaves 1 oz skim mozzarella [1P] 1/3 teaspoon olive oil [1F] balsamic vinegar to taste salt and pepper to taste Directions: Place sliced tomato on a plate. Top with sliced cheese and basil leaves. Drizzle olive oil and balsamic vinegar over all. Season with salt and pepper.

TUNA SALAD ZONED Ingredients: 1 oz canned tuna (1P) 1/2 cup cottage cheese (2P) 1/4 cup chickpeas (1C) 3 olives (1F) 2 tsp. cashew pieces (2F) Dijon mustard to taste Directions: Mix everything together, and voila! I'm having an apple for dessert, that's 2 C. But next time I might add vegetables to the salad, such as onions, peppers, etc. for the carbs. This was just quicker. Bon appetite!

Z O N E WA L D O R F S A L A D Ingredients: 1/2 Golden Delicious Apple, diced [1C] 3 oz. cooked chicken breast, diced [3P] 4 tsps. raisins [1C] 1/4 c. diced celery 1 tbsp. reduced-fat mayonnaise (read label for fat content)[3F] minced onion to taste salt to taste Garden Salad [1C] Directions: Combine all ingredients; mix well. Serve on top of garden salad (I use shredded romaine lettuce, 1/4 red bell pepper, diced, & 1 diced plum tomato).

D E S S E RT / B E V E R A G E R E C I P E S

A L M O N D O AT M E A L C O O K I E S We all want something sweet once in a while. This recipe makes 24 cookies, each cookie has 1 block of protein and carbohydrates and 1/2 block of fat. You can increase the fat blocks by sprinkling ground or slivered almonds on top of the cookies. Ingredients: 1/4 cup Almond Butter 1/2 cup plus 1 Tablespoon Fructose, powdered 2 egg whites 1/2 teaspoon Real Vanilla Extract 1/2 teaspoon Almond Extract (optional) 1 cup plus 2 Tablespoons Protein Powder (I used Whey Protein) 1/2 teaspoon Baking Soda 1/4 teaspoon Ground Nutmeg 1/2 teaspoon Ground Cinnamon 1/4 teaspoon salt 1/2 cup Water (optional) 1 1/2 cups Oatmeal Directions: In a large mixing basin, mix with an electric mixer or food processor Almond Butter and Fructose until somewhat smooth.

Mix in the egg whites, vanilla and Almond Extract if using In a second bowl mix Protein Powder, Baking Soda, Nutmeg, Cinnamon and Salt Add the water to the powders (if using) and mix. Add the powder mixture to the Almond Butter/Fructose bowl, stir well Stir in the Oatmeal Preheat the oven to 350oF. Place parchment paper on cookie sheets (this is because the cookies have little fat in them, fat keeps cookies from sticking). Divide the batter into 24 cookies in several batches, 9 to 12 is good per sheet depending on the cookie sheet size, the cookies can spread. Bake for 8 minutes, take off sheet and let them cool. Why the optional ingredients? The almond extract is for those that like almond in cookies a lot. The water is for the texture of the cookie itself. If you use no water, the batter will be very sticky and the cookies will be very dry (like biscotti). With 1/2 cup water, the cookies will be more cake like and moist. You decide, I like the moister version myself.

BANANA PUDDING Ingredients: 3 oz firm tofu (1 protein block) 1/3 banana ( 1 carb block) 3 almonds ( 1 fat block) Directions: Place in food processor until blended. I have also used strawberries, but banana is best. Remarks: 1-block servings

CREAM CHEESECAKE AU ZONÉE Ingredients: 16 oz low fat ricotta (preferred) [4P, 11F] 8 oz low fat cream cheese [3P, 13F] 1C egg beaters equivalent to 4 eggs [4P] scant 1/4 cup sugar (fructose) [9 C] 1/4 cup oat bran flour [2C] (plus another for coating the pan) 1 tablespoon vanilla extract [Free] juice and rind of 1 lemon [Free] 6 oz. Evaporated skim milk [2P, 2C] 2 oz. Low fat milk [Free] cooking spray [Free] 8 or 9 inch spring form pan, well seasoned. Directions: Preheat oven to 350oF. In a food processor or powerful mixer, cream the ricotta until smooth and liquid, then cut in the cream cheese. Add all other ingredients and whip until smooth and airy. Prepare pan by spritzing with cooking spray and lightly coating inside with oat bran flour. Pour batter into pan and bake for 1 hour.

Turn off oven and leave the cake inside for at least one more hour, then remove to a cooling rack until completely cool. Each slice equals approximately 2 blocks of protein, 2 blocks carbohydrate, 1 block fat. To balance the fat (if other menu items haven't done that) choose one of the following: Pulverize 24 cashews, pecans, walnuts or almonds or 8 macadamia nuts—and line the bottom of the pan to make a nut crust. Place the same amount of nuts in an attractive, even pattern on top before baking. Add eight blocks of fat to the batter (inexpensive, low-flavor refined olive oil preferred). Add high-flavor natural nut oil (might give a slight almond or peanut flavor). If you prefer fruit with your cheesecake, reduce fructose to ¼ cup, which reduces carbohydrate to 1 block, and top with one block of your favorite berries or what-have-you.

F R O Z E N B L U E B E R RY Y O G U RT Ingredients: 1/2 cup low fat yogurt (1P, 1C) 3/4 cup frozen blueberries (1-1/2C) 1/2 cup cottage cheese (2P) 1 tablespoon slivered almonds (3F) 1 teaspoon fructose (1/2 C) Directions: Put all in a food processor, blend till smooth, enjoy!!! Remark: 3 blocks

G U I LT F R E E D E S S E RT Ingredients: 1 cup cooked & mashed squash (2C) 12 pkgs. of Splenda (instead of 1/4 cup sugar) 6 ounces 2% milk (1 C, 1P) 2 eggs (2P) 1/4 tsp. cinnamon 1/4 tsp. vanilla or to taste Shake of salt Directions: Mix above together and divide into 3 custard cups. Put filled cups into a 9x9 " pan. Add 1 inch of hot water in a pan. Bake in 350oF oven for 30 minutes or until a toothpick inserted in the center comes out clean. Cool and add a tablespoon of real cream and enjoy! You probably could substitute pumpkin without much trouble.

HOTCAKES Ingredients: 3 eggs [3P] 3/4 cup cottage cheese [3P] 1/4 cup flour [2C] 1/4 tsp salt (optional) Directions: 1 egg per person. Do not prepare batter ahead. Beat egg yolks till thick. Add cottage cheese and beat well. Stir in flour and salt. Fold in stiffly beaten egg whites. Cook on 380 degree griddle. Make each hotcake about 3 inches diameter. Serve immediately. The original recipe calls for one teaspoon of sour cream and jam on each hotcake. However, I use fresh or frozen berries or fruit. You could also use an egg substitute in place of the yolks.

JELLIED FRUIT SALAD WITH WA L N U T S Ingredients: 4 envelopes Knox Unflavored Gelatin (4 protein) 1 kiwi fruit, peeled and diced (1 carb) 1 cup raspberries (1 carb) 1 cup strawberries, diced (1 carb) 1/2 cup seedless grapes, halved (1 carb) 4 teaspoons walnuts, chopped (4 fat) 2 cups water 1 tablespoon banana extract 1 tablespoon orange extract 1/2 teaspoon strawberry extract Mint leaves Directions: Place gelatin and water in a saucepan and stir until dissolved, then add fruit and extracts. Simmer for 10 minutes, stirring gently, until the raspberries have dissolved. Allow the liquid to cool in an eight-by-eight-by-two-inch pan. When the salad has set, divide it among four serving dishes and garnish with mint leaves.

Remark: Four serving dishes, one block each. This was one of the desserts served on the 1998 Zone Cruise. When selecting berries, look for those that are medium in size and uniform in color. They should also be solid to the touch and not leak juice.

M O C K S T R AW B E R RY S H O RT C A K E Ingredients: 6 egg whites (room temp) [3P] 2 packets of Splenda 1 tsp white vinegar 1 tsp of vanilla 3 Cups Strawberries [3C] 3 Tbsp whipped cream OR 3 Tbsp slivered almonds [3F] Directions: Mix until peaks form, dollop on a sprayed (non-stick) cookie sheet. (I use a Pampered Chef® stone, they puff up quite nicely.) Make 6 dollops and bake at 350 until browned lightly. Cool. Core and slice strawberries. We have one mock shortcake bottom with 1 cup of berries and add either a tablespoon of whipping cream or sprinkle of almonds and place another shortcake on top.

PEACH AND ALMOND SOUFFLÉ Ingredients: 4 egg whites and 4 egg yolks (separated) [4P] 1/3 cup of Splenda 1 cup of pureed peaches (use 2 fresh peaches, or canned) [2C] 3 tablespoons of corn starch [1C] 2 Tablespoons of slivered almonds [4F] 1 pinch of salt 2 tablespoons of lemon juice 1/2 oz of almond liqueur (Amaretto) [1C] Directions: Preheat oven at 375 F, spray either 4 small or one large round ramekin, for the oven. In a bowl, beat the 4 egg whites with the Splenda until stiff peaks form. In another bowl, mix all the other ingredients. Slowly fold the egg whites into the other mixture until well blended, do not overfold. Pour into a large ramekin or 4 small ramekins. Bake 25 minutes if using 4 small ramekins, 35 minutes if using a large one. Carefully remove from oven and serve.

C H O C O L AT E P U D D I N G Ingredients: 1-2 squares 100% Chocolate (Baker's Choice seems to work best make sure there is no sugar or anything added) 1 package Silken Tofu (Check label for protein, fat and carb content) Directions: Take the chocolate squares, and melt it in the microwave - let it cool. In the meantime, take some "silken" tofu and use a blender to whip it up until smooth, and slowly add the warm chocolate (not hot! - You have to "temper" the chocolate to cool it down better - that is add a little tofu to it to cool it off and then add it to the rest of the tofu - it turns a wonderful chocolate color this way!!) Keep blending until smooth.

P U M P K I N - WA R M C U S TA R D O R C O L D ICE Ingredients: 1/2 cup canned pumpkin Libby's 100% Pure 1 egg white 1/2 tsp. olive oil pumpkin pie spice to taste Equal to taste Directions: Beat several servings at one time. Spoon 1/2 cup serving into cupcake pans. Cook at 350 degrees f. for 20 minutes Serve warm from the oven or put pan in the freezer for pumpkin ice. You can either eat it warm out of the oven or freeze and make a delicious icy snack. Either way it's a great Zone Snack.

S T R AW B E R RY M O U S S E Ingredients: 3 cups frozen strawberries, individually frozen with no sugar added 2 tablespoons natural cane sugar 1/2 cup (4 oz.) Neufchatel cheese 1 cup 1-percent cottage cheese 4 teaspoons Just Whites dried egg whites, mixed with 2 teaspoons water to dissolve the whites 2 packets unflavored Knox gelatin, dissolved in 1/4 cup water over low heat. (See package directions.) Any flavoring of your choice Garnish: Cut strawberry and a piped yogurt cheese rosette Directions: In the food processor, fitted with the steel blade, puree the strawberries and sugar. Add the Neufchatel cheese and process. Add the cottage cheese and egg whites and puree until it changes to a soft pink. Add the melted gelatin and any flavoring you want. Pulse to blend.

TA H I N I Z O N E C A K E S Ingredients: 1/2 cup low fat cottage cheese (2P) 1/4 cup egg substitute or 2 egg whites (1P) 1/2 cup Water 1 1/2 tablespoons tahini (3F) 1/2 teaspoon Vanilla 2/3 cup Oatmeal (2C) 1/2 teaspoon baking powder Toppings: 1/2 cup Blueberries/mashed (1C) OR 2 teaspoons maple syrup (1C) OR 1/3 cup apple sauce (1C) Directions: In a food processor or with a hand mixer, blend cottage cheese, egg substitute, water, vanilla and tahini until smooth. Add oatmeal and baking powder and pulse (or stir by hand) until incorporated. Batter will be thin at first, but will thicken if left to stand.

Cook on a 350-degree griddle or very hot pan (both will need a light coating of oil spray) on stove top. Makes 6-7 thin (delicious) "zonecakes."

THANKSGIVING PUMPKIN MOUSSE Ingredients: 1 1/2 cups 1 percent milk (1 1/2P and 1 1/2 C) 1 1/2 cups non-fat ricotta (6P) 3 cups solid packed canned pumpkin (3 cups carb when fiber is subtracted) 1 box (3.4 oz) sugar-free, fat-free Jello butterscotch pudding (3C) 24 almonds (8F) 1 teaspoon vanilla 1/2 teaspoon cinnamon 1/4 teaspoon cloves Directions: Put ricotta cheese, milk, pumpkin, pudding mix and spices in a large bowl. Mix slowly at first, then beat with mixer for one minute at low speed until fully mixed. Place in eight small dessert bowls. Place three almonds on each separate pudding bowl and sprinkle with a touch of cinnamon. Chill until set and enjoy.

Z O N E F R I E N D LY Y O G U RT Ingredients: 1 cup plain, nonfat yogurt (2P, 2C) 1 teaspoon fructose 1/2 teaspoon protein powder 2/3 teaspoon olive oil (2F) Dash of vanilla, almond, orange or similar extract Directions: Stir all ingredients together. Use as 2 blocks of a meal, or it makes two 1-block snacks, e.g. for before and after workout. For those for whom unsweetened yogurt is an "acquired taste," this makes a zone-friendly alternative to store-bought, sweetened yogurt.

ICED CAPPUCCINO SNACK Ingredients: 4 oz. Decaf Irish Cream Espresso (may substitute any flavor decaf espresso) 7 oz. steamed milk (1P, 1C) 2 tbsp. dollop whipped light cream (1F) Splenda sweetener to taste (may substitute any other non-aspartame sweetener) Directions: Prepare espresso and steamed milk with a cappuccino machine. Combine espresso, steamed milk, and desired amount of sweetener in a heat safe container. Refrigerate (best served very cold). When ready to drink, stir chilled ingredients, pour over ice, and add a dollop of whipped light cream.

MELON SMOOTHIE Ingredients: 1/2 cup watermelon cubed 1/2 cup cantaloupe cubed 1 heaping tablespoon of soy or whey protein powder (vanilla flavored is entirely optional) 1 cup of ice 1 macadamia nut (either blend along with ice or eat on side) Directions: Put watermelon and cantaloupe in a blender to puree. When pureed, add some ice after switching blender into ice grinding mode. Then after you have ground up the ice, add a heaping tablespoon of soy protein powder and blend some more in a blender. Then pour yourself a refreshing tall glass of this delicious summer day smoothie as a snack! Or you can make this into a quick morning breakfast (or an addition to a your breakfast) by adding more soy protein powder and more fruit! Remark: 1-block snack

PINEAPPLE SHAKE Ingredients: 6 oz. Tofu, drained well and cubed (2P) 1 cup cubed pineapple (2C) 1 cup low-fat milk (1P, 1C) 3 Macadamia nuts, crushed (3F) Directions: Place all items in a blender & blend. Enjoy!

Q U I C K B R E A K FA S T S H A K E Ingredients: 1 cup nonfat plain yogurt [2 P, 2 C] 2 oz. protein powder [2 P] 2/3 cup orange juice [2 C] 1-1/3 tsp. canola oil [4 F] light drizzle of honey Directions: Combine ingredients in blender. Blend for about 30 seconds. Serve in a tall glass. This is a perfect breakfast after my morning workout. It leaves me feeling light and energetic until my next Zone meal!

R A S P B E R RY D E L I G H T Ingredients: 3 cups raspberries [3 C] 3 1/4 cups low fat Fromage Blanc (fresh soft cheese available at specialty cheese shops) [3P] 6 Macadamia nuts [3F] A couple leaves of fresh mint Directions: Crush and mix 2 cups raspberries with the Fromage blanc. Cut the mint leaves very fine and shred 4 Macadamia nuts. Mix it all, top it with the leftover cup of whole raspberries and the 2 whole Macadamia nuts. Don't forget a little mint leaf on top to make it pretty. This makes a wonderful fruity breakfast.

S T R AW B E R RY S O Y O AT M E A L SMOOTHIE Ingredients: 1 cup of soy beverage (soy ‘milk’ comes in many protein to carb combinations—look for one with approximately one block protein to one block carbohydrate ratio, e.g. Vitasoy Enriched Original Natural Soy Drink) (1P, 1C) 1 oz (3 tbsp) unflavored or unsweetened vanilla soy protein powder (3P) 1/2 teaspoon pure vanilla extract (non-alcohol, glycerin base) 1/8 teaspoon ground nutmeg or powdered ginger 1/8 to 1/4 teaspoon Stevia extract powder 2 cups frozen unsweetened strawberries (2C) 1/3 cup slow-cooked oatmeal (fresh or frozen) (1C) 2 teaspoons almond butter or cashew butter (4F) Directions: Slow cook oatmeal. May use freshly cooked or freeze in 1/3 cup container for later consumption. If you use frozen oatmeal, suggest you thaw slightly, say for 20 seconds or so in a microwave, before blending. Place soy beverage and protein powder in the blender. Cover and blend until smooth; top and scrape down the sides with a spatula if needed. Add flavorings, spices, frozen fruit, fresh or frozen oatmeal, and nut butter.

Blend until smooth. Taste. For added thickness, add, if desired, 3 to 4 ice cubes, then blend until thick, creamy, and icy. Serve immediately or refrigerate in a small jar or chilled thermos bottle, then serve within 24 hours.

S T R AW B E R RY S O Y S H A K E Ingredients: 8 ounces vanilla light soymilk [1P, 1C](check label) 2 cups strawberries [2C] 2 scoops ZonePerfect protein powder [2P] 3 ice cubes 1 package Splenda (non-nutritive sweetener) Directions: Blend for two minutes. Sprinkle with slivered almonds for fat. Enjoy!

S T R AW B E R RY- K I W I S M O O T H I E Ingredients: 1 Cup Milk or Soymilk [1 C, 1 F,1 P] 1 Cup frozen strawberries (or fresh if available) [1 C] 1 kiwi, peeled [1 C] 1 Cup ice cubes (if using fresh strawberries) 2 scoops ZonePerfect Protein Powder (or other equal to 14 grams protein) [2 P] 6 almonds (2 F) Directions: Add the milk, strawberries, and kiwi to a blender and mix until smooth. Add ice, if desired, and continue to blend until smooth. Blend in protein powder and top with the almonds for a delightful summertime breakfast on the go!

Z O N E S U P E R C H O C O L AT E S H A K E Ingredients: 1 can Zone chocolate drink (3P, 3C, 3F) 1 cup fresh or frozen strawberries (1C) 1 scoop Zone protein powder (1P) 1 macadamia nut (1F) ice Directions: Put drink in blender on low, add protein powder. Turn to high and add fruit and macadamia nut. Add ice slowly, until drink thickens and all ice is blended. Better than McDonalds!!! Try vanilla zone drink in place of chocolate. It's great too!!

Z O N E P E R F E C T F R A P PA C H I N O Ingredients: 2 1/2 Zone Blocks 6 oz. decaf coffee Lots of ice 2 scoops ZonePerfect Chocolate Shake Mix Directions: Blend all the ingredients in a blender. Enjoy!