Sunday, May 10, 2009

Meal Plan

Quick breakfast for any time
1 Block - Multiply recipe by 3 to obtain a 3 block meal.
Ingredients:¼ cup unspeetened applesauce¼ cup 2% cottage cheese1 Tsp. toasted sliverd almondsSprinkle of cinnamon (optional)
Instructions:Measure into a bowl cottage cheese and applesauce. Shake on cinnamon if desired, mix. Eat nuts separatly or on top.

Tuna and Apple Salad
3 Block Meal
Ingredients:1 3 oz can white albacore tuna, drained1 apple chopped, unpeeled1 stalk of celery, chopped1 tsp mayo1 - 2 tsp apple cider vinegar
Instructions:Mix all of the above together for a great and satisfying lunch.
Notes:You can add other things like grapes or almonds, whatever you like. I usually eat this with some veggies or salad.

Chicken Fajitas
4 blocks
Ingredients:4 ounces boneless chicken breast2 tablespoons salsa2 tablespoons bottled lime juiceSalt to tasteFreshly ground black pepper to taste1/4 cup water or more1/3 green pepper, cut into quarters, seeds and membrane removed1/3 red pepper, cut into quarters, seeds and membrane removed1/3 yellow onion, sliced into 1/4-inch-wide rings, and microwaved on high for 2 minutes, stirring after 1 minute1 fajita-size (8-inch) tortilla1/2 cup chopped tomato4 tablespoons guacamole1/2 cup strawberries
Instructions:Slice chicken breasts crosswise into 1/2-inch strips. Place in a glass dish with salsa, lime juice, salt, and pepper and enough water to cover. Cover with plastic wrap and refrigerate overnight. Into a large skillet, over high heat, pour in the liquid from the chicken and cook to reduce by half. Add the chicken strips and using a wide wooden spatula, toss frequently. When chicken turns opaque but is not yet thoroughly cooked, add the peppers and onion. Continue cooking and tossing the mixture. Cook until the liquid has evaporated and it begins to sizzle. Give one more toss and remove from heat. Serve with tortilla and condiments. Serve strawberries for dessert.


Blueberry Shake
3 block meal
Ingredients:1 cup frozen blueberries2 scoops Dr. Sears' protein powder (14g. protein)1½ tsp. natural peanut butter1 cup non fat milk
Instructions:Put all ingredients in blender or magic bullet and blend.

Pulled Turkey and Black Bean Salsa Wrap

Serves 2
Ingredients:2 2/3 teaspoons olive oil1/4 cup red onion, cut in half rings1 celery stalk, chopped1/2 teaspoon garlic, minced8 ounces cooked turkey meat, shredded1/4 cup tomato sauce2 tablespoons BBQ sauce1/2 cup canned black beans1/2 cup salsa1 teaspoon Worcestershire sauce2 teaspoons cider vinegar1 teaspoon chili powder1 teaspoon ground cumin1/2 teaspoon cayenne pepper2-3 drops liquid smoke (optional)2 low-carb wraps or slices of low-carb breadGarnish with dill picklesDessert, piece of fruit, apple/orange/pear
Instructions:In a medium saucepan over medium high heat add olive oil, red onion, celery and garlic, stirring constantly to prevent garlic from burning. When onions are translucent, add cooked turkey meat, tomato sauce, BBQ sauce, black beans, salsa and remaining spices. Cover and simmer for 10 minutes. Divide mixture in two and serve turkey in wrap or open-faced on slice of toasted whole grain low-carb bread. Garnish with pickle. Have fruit for dessert.

Asparagus Quiche
4 blocksServing size for typical male
Ingredients:12 stalks asparagus6 egg whites1 cup milk1 sprinkle grated cheeseSalt and pepper Paprika1 1/3 teaspoons olive oil1 apple for dessert
Instructions:Preheat oven to 325 degrees F. Cut off tough stem ends of asparagus and boil in salted water; then cut into one-inch lengths. Break eggs into a bowl and mix well with milk, cheese, salt, and pepper. Place the asparagus on a slightly buttered oven-proof dish. Cover with the egg mixture. Place dish in a pan of hot water and then bake uncovered for 15 to 20 minutes until slightly browned. Sprinkle with paprika

Breakfast on the Fly
Most of us don't have time to cook in the AM so I always have a standby favorite that takes only a few minutes to make and still is zone friendly and most of all very satisfying. So, pour that cup of coffee down the sink and take out that measuring cup!!!
4 block meal
Ingredients:1 cup non-fat yogurt1/2 cup non-fat cottage cheese1/2 cup frozen blueberries1/2 cup frozen strawberries2 tsp granulated fructose1 tablespoon almond oil or 12 almonds
Instructions:Place frozen berries in a plastic microwave safe bowl or similar container and defrost in microwave. Blend in cottage cheese and yogurt. Add fructose and almond oil.

Mex-Chicken Chili (Burritos)
This is a delicious quick recipe that can easily be used to create a burrito. To keep it balanced reduce the ½ cup of black beans to ¼ cup and use a low-carb wrap for the chili filling.
One, four block mealFrom “Zone Meals in Seconds”
Ingredients:3 ounces cooked chicken, cut into one-inch cubes1 ounce low-fat shredded cheese1/2 cup no-salt added cooked, drained black beans1/2 cup salsa12 black olives, choppedChili powder and/or cayenne pepper to taste1/2 orange sliced
Instructions:Combine all the ingredients, except the orange into a microwave-safe bowl and mix. Microwave until hot and serve.
Variation:Add fresh chopped tomatoes, onions, parsley or cilantro for a bit of added zip.

Hamburger Wraps
2 patties - Each wrap is 4 blocks
Ingredients:4.5 oz. ground turkey4.5 oz low fat sirloin1 red bell pepper, chopped/divided1 yellow onion, chopped/dividedMushrooms, chopped/optional2 slices 2% chesse1 cup spinach, chopped2 wheat tortillas (aprox 35g C)low fat ranch dressing
Instructions:Mix ground turkey and ground sirloin together. Add ½ of the onion and bell pepper. Divide the mixture and form into 2 patties. BBQ the patties until cooked. In a pan add a little olive oil and saute the remaining bell pepper, onion (mushrooms are also good). Take the two tortillas and heat on the stove add cheese slice, onion, bell pepper mixture and the burger (chop the burger into ¼ in pieces). Add ½ cup of spinach to each wrap and a little dressing.

Pat's Pancakes
When I began following the Zone nearly 11 years ago, I created this recipie, and it is still my favorite breakfast.
3 Blocks
Ingredients:2 egg whites1/8 tsp cream of tarter2 tbsp rolled oats2 scoops Zone protein powderdash each of cinnamon and nutmeg2/3 tsp olive oilChoice of 1 cup blueberries or 1 apple chopped
Instructions:Beat egg whites stiff; add cream of tarter. Process oatmeal in blender 2 seconds and add to egg whites. Stir in remaining ingredients, then fold in fruit. Cook on a teflon or a cast iron griddle until golden brown. Makes three small Zone balanced pancakes that do not need butter or syrup.

Ingredients:2 6 inch corn tortillas1/4 cup black beans3 oz grated low fat monterey jack cheese1 tbs light sour cream
Instructions:Spray skillet with cooking spray, layer 1 tortilla, black beans, cheese and other tortilla, cook over medium until cheese is melted. top with the light sour cream.

Grilled Shrimp Burritos
4 - 4 block mealsTo keep the shrimp from spinning when flipped, thread them on 2 parallel skewers instead of one.
Ingredients:½ cup reduced fat sour cream3 tablespoons lite mayo3 tablespoons milk½ teaspoon ground cumin1 ½ pounds large shrimp, peeledolive oil spray2 large garlic cloves, minced4 limes, cut into quarters½ teaspoon kosher salt4 low carb flatbread or low carb burrito wrap2 to 3 cups finely shredded green cabbageBottled green tomatillo salsa
Instructions:Whisk together the sour cream, mayonnaise, milk, and cumin. Set aside. Skewer the shrimp. (If using wood skewers, soak them in water for 10 minutes beforehand.) Place skewered shrimp on a sheet pan, spray w/ olive oil and sprinkle with garlic. Preheat a gas grill to high; adjust to medium after 15 minutes. (If cooking over charcoal, allow the coals to burn until they are covered with gray ash.) Place shrimp on the grill with the limes. Cook about 4 minutes on each side or until the shrimp are opaque and the limes are browned. Remove from grill. Lightly salt the shrimp. Grill flatbread for 30 seconds on each side. To serve, pull the shrimp off the skewers and divide them evenly among the tortillas. Top with the cabbage, sour cream sauce, tomatillo salsa, and a spritz of grilled lime.Rainy-Day Method: Broil the shrimp and limes about 4 inches from the heat using the cooking times above. Wrap the tortillas in foil and heat in a 350° F oven for 15 minutes, or wrap them in a napkin and microwave for 3 minutes.

Strawberry Instant Breakfast

8 blocks
Ingredients:2 envelopes Knox Unflavored Gelatin½ cup low-fat cottage cheese2 cups 1-percent milk1 cup low-fat yogurt4 cups strawberries, sliced*4 teaspoons slivered almonds
Instructions:Place all ingredients in blender and blend until smooth. Garnish with a strawberry if desired.*Fresh or frozen strawberries can be used. If using frozen strawberries, use whole or sliced berries without sugar or additives. If using fresh strawberries, use only those that are plump and have a solid color. Always store fresh strawberries covered in the refrigerator.
Lettuce Wraps
3 Blocks
Ingredients:4.5 oz lean ground beef or 4.5 oz ground turkey1/4 cup onion, minced1/8 teaspoon garlic powder1/8 teaspoon salt1/8 teaspoon pepper1/8 teaspoon cumin (can put a little more for flavor if you wish)2 teaspoon teriyaki sauceLight spray of olive oil1/4 cup of black beans, canned/drained1 tomato chopped, liquid squeezed out4 large lettuce leaves2 tablespoons avocado
Instructions:You can boil your own beans or get them from a can. Depends on how much time you have. Place your lettuce leaves in a bowl of cold water and leave them there until you are ready to serve dinner. Take ground beef or turkey and mix in onions, garlic powder, salt, pepper, cumin, and teriyaki sauce in a bowl. Spray a saucepan with olive oil, sauté beef/turkey mixture. Then add tomatoes and beans to mixture keeping it on a low heat until entire mixture is warm. Separate the mixture into 4 portions on your plate and place portions in the middle of each leaf which has been patted dry.. Do not do this to all leaves at once because they will become warm and soggy. Pull the leaves out of the cold water as you need them. Top each leaf with some avocado and fold the lettuce leave over to wrap up the mixture inside. Serve the oranges as a dessert. Carbs may be a little light giving you the option to have a tossed salad or a little more fruit for dessert.

Broccoli Ginger Chicken
Over the past 20 years, numerous studies have concluded that people who eat an abundance of broccoli lead healthier lives. All in all one broccoli spear contains about half the RDA for beta-carotene, more than twice the RDA for vitamin C, a healthy dose of potassium and a decent amount of calcium, folic acid and selenium. It also packs a wallop of fiber. This recipe from Dr. Sears’ “The Top 100 Zone Foods” is a delicious way to eat plenty of vegetables.
3 blocks
Ingredients:1 teaspoon olive oil3 ounces boneless, skinless chicken breast, cut into strips2 cups broccoli florets, washed1 1/2 cups snow peas, washed3/4 cup yellow onion, peeled and chopped1 teaspoon fresh ginger grated1/4 cup water1/2 cup seedless grapes
Instructions:In a wok or large nonstick pan, heat oil on medium high heat. Add chicken and sauté, turning frequently until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.

Egg Quesadillas
This is a quick breakfast.
3 blocks
Ingredients:2 6 inch Corn tortillas1/2 cup egg substitute or 4 white eggsSalt & pepper2 slices tomato2 slices of low-fat cheese2 slices of onion (optional)1/2 apple or orange
Instructions:Heat the oven to 375°F (180°C). Prepare scrambled eggs in a small skillet. Put a tortilla in an nonstick oven tray. On the tortilla put 1/2 the scrambled egg. On top of that place tomatoes, cheese and onions if desired. Same procedure with the second tortilla. Bake for 5 minutes or until the cheese melts. Cut into 4 serving.

Black Bean Salad with Avocado, Turkey and Cheese
Two 3-block meals
Ingredients:1/3 avocado, diced1 tablespoon balsamic vinegar1 cup cooked black beans2 cups cucumbers1/2 teaspoon ground cumin2 tablespoons chopped Italian parsley1 tablespoon lime juice1 tablespoon fresh chopped oregano1 1/2 cups small diced red onionsSalt and pepper, To tasteTabasco Sauce, To taste2 ounces julienne turkey breast1 diced yellow pepper4 ounces low-fat Monterey Jack cheese
Instructions:Combine all ingredients, except the shredded cheese, in a bowl, adding Tabasco sauce and salt and pepper to taste. Toss well. Sprinkle the shredded Monterey Jack on top of the salad. Serve at room temperature or chilled.

Tomato Basil Salad
4 Block Meal
Ingredients:5 cups romaine lettuce, chopped1/4 cup chickpeas, rinsed and finely chopped1 tablespoon fresh parsley, chopped1 1/3 teaspoons olive oil1 tablespoon red wine vinegar2 tablespoons fresh basil, chopped1 teaspoon garlic, minced1/4 teaspoon chili powder2 cups tomatoes, sliced4 ounces skim-milk mozzarella cheese, shredded1 apple or pear1/2 cup strawberries
Instructions:Place lettuce on a serving plate. In a medium bowl, combine chickpeas, parsley, oil, vinegar, basil, garlic, and chili powder. Alternate slices of tomato and shredded mozzarella on the lettuce bed. Pour chickpea dressing over tomatoes and serve. Eat fruit for dessert.
Crossfit Breakfast
Ingredients:1- 6" Low Carb tortilla or Pita1/4cup rinsed black beans1/4 cup salsa1/2 cup diced tomatoes1/4 cup diced orange pieces1/2 cup egg substitute, scrambled w/ olive oil spray1 ounce canadian bacon, seared and diced1 ounce grated cheese2 Tbsp. diced avocadoCilantro to taste
Instructions:Place low carb tortilla or pita on plate and sprinkle with 1/2 ounce grated cheese, microwave on high 20 seconds. Cover with blackbeans & salsa. Place scrambled eggs on top. Sprinkle canadian bacon & 1/2 ounce cheese on top of that. Microwave on high 20 seconds. Add tomatoes, oranges and avocado. Sprinkle cilantro to taste.
Comments/ Notes:The Fat content is 1/2 as much as a regular 4 block zone meal. I have used this criteria for a leaning out period while doing crossfit workouts. I love this breakfast so much. Sometimes I eat this for lunch or dinner substituting the canadian bacon & eggs with 3 ounces of ground pork (cooked & drained) or 3 ounces of grilled chicken pieces.
Tomato Salad
This recipe appeared in "The Anti-Aging Zone."
Ingredients:1 ounce fat-free cheddar cheese2 tomatoes, diced1/3 teaspoon olive oil1 garlic clove, minced1/2 teaspoon fresh basil leaf, choppedPaprikaSalt and pepper, to taste
Instructions:Using a knife, cut tomatoes in half, then carefully cut out the insides of the tomatoes to create tomato shells. Sprinkle insides of tomatoes with salt and pepper. Dice tomato pulp into small chunks. In a mixing bowl combine diced tomato chunks, garlic, basil, oil and cheese. Place tomato shells on snack plate; then stuff tomatoes with cheese mixture and let any excess mixture overflow tomato shells onto snack plate. Sprinkle with paprika and serve.
Teriyaki Salmon with Oranges, Potatoes and Beans
Two 4-Block Meals
Ingredients:Olive Oil Cooking Spray12 oz. Salmon, Atlantic1 T. Molasses1-1/2 tsp. Brown Sugar1/4 c. Light Soy Sauce1 c. Mandarin Oranges, Drained3 tsp. Garlic3 Cup Long Green Beans1 Cup Yukon Gold Potatoes -sliced
Instructions:Preheat oven to 400 degrees F. Coat a large roasting pan and baking sheet with Cooking Spray. Season Salmon with salt and pepper, and place in roasting pan. In a small bowl, whisk together Light Soy Sauce, Molasses, Brown Sugar, and Garlic. Pour over Salmon. Arrange Mandarin Oranges over Salmon. Arrange slicedPotatoes and Long Green Beans on a baking sheet and spray with Cooking Spray. Season with salt and pepper. Roast Salmon and vegetables for 20 to 25 minutes, until fish flakes to the touch. DO NOT BURN. Serve with half the Salmon and half the vegetables. Reserve second half for a second dinner or tomorrow's lunch.

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