ZONE MEAL PLANS All photos: Dave Re/ CrossFit Journal CROSSFIT JOURNAL JUNE 0
Originally published in May 004. Our recommendation to eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar is adequate to the task of preventing the scourges of diet-induced disease, but a more accurate and precise prescription is necessary to optimize physical performance. Finely tuned, a good diet will increase energy, sense of well-being and acumen, while simultaneously flensing fat and packing on muscle. When properly composed, the right diet can nudge every important quantifiable marker for health in the right direction. Diet is critical to optimizing human function, and our clinical experience leads us to believe that Barry Sears Zone Diet closely models optimal nutrition. CrossFit s best performers are Zone eaters. When our secondtier athletes commit to strict adherence to the Zone parameters, they generally become top-tier performers quickly. It seems that the Zone Diet accelerates and amplifies the effects of the CrossFit regimen. Unfortunately, the full benefit of the Zone Diet is largely limited to those who have at least at first weighed and measured their food. For a decade, we experimented with sizing and portioning strategies that avoid scales and measuring cups and spoons, only to conclude that natural variances in caloric intake and macronutrient composition without measurement are greater than the resolution required to turn good performance to great. Life would be much easier for us were this not so! The meal plans and block chart (on the following pages) have been our most expedient approach for eliciting athletes best performances and optimal health. Even discounting any theoretical or technical content, this portal to sound nutrition still requires some basic arithmetic and weighing and measuring portions for the first weeks. Too many athletes, after supposedly reading Sears book Enter the Zone, still ask, So what do I eat for dinner? They get meal plans and block charts. We can make the Zone more complicated or simpler, but not more effective. We encourage everyone to weigh and measure portions for a couple of weeks because it is supremely worth the effort, not because it is fun. If you choose to guesstimate portions, you will have the result of CrossFit s top performers only if and when you are lucky. Within a couple of weeks of weighing and measuring, you will have developed an uncanny ability to estimate the mass of common food portions, but, more importantly, you will have formed a keen visual sense of your nutritional needs. This is a profound awareness. In the Zone scheme, all of humanity calculates to either -, -, 4-, or -block meals at breakfast, lunch and dinner, with either - or -block snacks between lunch and dinner and again between dinner and bedtime. We have simplified the process for determining which of the four meal sizes and two snack sizes best suits your needs. We assume that you are CrossFit athletes; i.e., active. Being a 4-blocker, for instance, means that you eat three meals each day, where each meal is composed of 4 blocks of protein, 4 blocks of carbohydrate and 4 blocks of fat. Whether you are a smallish medium-sized guy or a largish medium-sized guy would determine whether you will need snacks of or blocks twice a day. The meal plans we give stand as examples of -, -, 4- or -block meals, and the block chart gives quantities of common foods equivalent to block of protein, carbohydrate or fat. Once you determine that you need, say, 4-block meals, it is simple to use the block chart and select four times something from the protein list, four times something from the carbohydrate list and four times something from the fat list every meal. One-block snacks are chosen from the block chart at face value for a single snack of protein, carbohydrates and fat, whereas -block snacks are, naturally, composed of twice something from the carbohydrates list combined with twice something from the protein list and twice something from the fats. Every meal, every snack, must contain equivalent blocks of protein, carbohydrate and fat. If the protein source is specifically labeled non-fat, then double the usual fat blocks for that meal. Read Enter the Zone to learn why. For those eating according to Zone parameters, body fat comes off fast. When our men fall below 0 percent body fat and start approaching percent, we kick up the fat intake. The majority of our best athletes end up at X blocks of protein, X blocks of carbohydrate, and 4X or X blocks of fat. Learn to modulate fat intake to produce a level of leanness that optimizes performance. The Zone Diet neither prohibits nor requires any particular food. It can accommodate paleo or vegan, organic or kosher, fast food or fine dining, while delivering the benefits of high-performance nutrition. CROSSFIT JOURNAL JUNE 0
What Is a Block? A block is a unit of measure used to simplify the process of making balanced meals. 7 g of protein = block of protein 9 g of carbohydrate = block of carbohydrate. g of fat = block of fat (This assumes that there is about. g of fat in each block of protein, so the total amount of fat needed per block meal is g.) When a meal is composed of equal blocks of protein, carbohydrate and fat, 40 percent of its calories are from carbohydrate, 0 percent from protein and 0 percent from fat. The following pages contain common foods in their macronutrient category (protein, carbohydrate or fat), along with a conversion of measurements to blocks. This block chart is a convenient tool for making balanced meals. Simply choose item from the protein list, item from the carbohydrate list and item from the fat list to compose a -block meal. Or choose items from each column to compose a -block meal, and so on. Block Prescription Based on Sex and Body Type Breakfast Lunch Snack Dinner Snack Total Blocks Body Type 0 Small female Medium female Large female 4 4 4 4 Athletic, wellmuscled female 4 4 4 6 Small male 7 Medium male 9 Large male 4 4 4 4 4 0 Extra-large male Hard gainer 4 4 Large hard gainer Here is a sample 4-block meal: 4 oz. chicken breast Athletic, wellmuscled male artichoke c. of steamed vegetables with 4 crushed peanuts sliced apple This meals contains 8 g of protein, 6 g of carbohydrate, and g of fat. It is simpler, though, to think of it as a 4-block meal. Sample Day Block Requirements for Small (6-Block) Male Breakfast Lunch Snack Dinner Snack Protein 4 4 4 Carbohydrate 4 4 4 Fat 4 4 4 CROSSFIT JOURNAL JUNE 0
Block Chart for Protein, Fat and Favorable Carbohydrates Protein (Cooked) Favorable Carbohydrate (Raw) Favorable Carbohydrate (Cooked) Fat beef oz. ham oz. alfalfa sprouts 7 lettuce, romaine 6 c. artichoke small kale almonds ~ olive oil calamari lamb oz. apple lime asparagus spears kidney beans avocado tbsp. olives ~ Canadian bacon oz. lobster applesauce 8 c. mushrooms c. beet greens leeks c. bacon bits tsp. peanut butter tsp. canned tuna oz. pork oz. apricots small nectarine black beans lentils butter peanut oil catfish protein powder oz. bean sprouts c. onion bok choy c. oatmeal ¹ canola oil peanuts ~ 6 cheese oz. ricotta cheese oz. blackberries orange broccoli okra ¾ c. cashews ~ salad dressing tbsp. chicken breast oz. salmon blueberries peach brussels sprouts 4 c. onion coconut oil sesame oil clams sardines oz. broccoli c. pear cabbage ¹ c. sauerkraut c. cream cheese tsp. sour cream tsp. corned beef oz. scallops cabbage peppers cauliflower spaghetti squash c. cream, light tsp. sunflower seeds tsp. cottage cheese seitan oz. cantaloupe pineapple chick peas spinach ¹ guacamole tbsp. tahini crabmeat shrimp carrot large plum collard greens swiss chard half and half tbsp. tartar sauce tsp. deli meat soft tofu oz. cauliflower c. radishes c. dill pickles ( in.) tomato sauce lard veg. shortening duck soy cheese oz. celery c. raspberries eggplant tomatoes 4 c. macadamia nuts ~ vegetable oil egg substitute oz. soy burgers patty cherries 7 salsa fava beans ¹ yellow squash mayo, light tsp. walnuts () tsp. egg whites large soy sausage links cucumber (9 in.) snow peas ¾ c. green beans c. zucchini ¹ c. mayonnaise feta cheese spirulina (dry) fruit cocktail spinach 4 c. firm tofu flounder/sole ground beef oz. swordfish tuna steak turkey breast oz. grapefruit grapes honeydew strawberries tangerine tomato c. c. milk soy milk Combo Items* c. tempeh c. yogurt (plain) *Note: combo items contain block of protein and block ground lamb veal oz. kiwi watermelon soybeans of carbohydrate ground pork whole egg large lemon zucchini c. ground turkey lettuce, iceberg head CROSSFIT JOURNAL JUNE 0 4
Block Chart for Unfavorable Carbohydrates* Vegetables Fruit Grains and Breads Condiments acorn squash 8 c. peas banana (9 in.) kumquat bagel melba toast barbecue sauce tbsp. maple syrup tsp. baked beans 8 c. pinto beans cranberries mango barley tbsp. muffins brown sugar tsp. molasses tsp. beets black-eyed peas butternut squash cooked carrots corn french fries hubbard squash lima beans parsnips (9 in.) potato, baked potato, boiled potato, mashed refried beans sweet potato, baked sweet potato, mashed turnip *Note: When building meals with unfavorable carbohydrates quantity becomes critical. c. ( in.) c. ¾ c. cranberry sauce dates figs guava apple juice cranberry juice fruit punch grape juice grapefruit juice 4 tsp. papaya prunes ¾ raisins 8 c. Fruit Juice lemon juice orange juice pineapple juice tomato juice tbsp. 8 c. ¾ c. biscuit bread bread crumbs breadstick buckwheat bulgur wheat cereal corn bread cornstarch croissant crouton donut English muffin flour granola grits slice in. square 4 tsp. tsp. noodles pancake pasta, cooked pasta, high protein pita bread popcorn rice rice cake roll (dinner) roll (hamburger, hot dog) taco shell tortilla (corn) tortilla (flour) udon noodles waffle (4 in.) c. tbsp. (6 in.) (6 in.) tbsp. catsup/ketchup cocktail sauce confectioner's sugar granulated sugar honey jelly/jam beer liquor chocolate bar corn chips graham crackers tbsp. tbsp. tbsp. tsp. tbsp. tsp. 8 oz. oz. Alcohol Snacks pickle (bread & butter) plum sauce relish (sweet) steak sauce teriyaki sauce wine potato chips pretzels saltine crackers 6 slices tbsp. 4 tsp. tbsp. tbsp. 4 oz. 4 instant oatmeal ice cream /4 c. tortilla chips CROSSFIT JOURNAL JUNE 0
Sample Zone Meals and Snacks -Block Menus Breakfast Dinner Breakfast Quesadilla corn tortilla black beans egg (scrambled or fried) oz. cheese tbsp. avocado Breakfast Sandwich pita bread egg (scrambled or fried) oz. cheese Served with macadamia nuts Steak and Eggs oz. steak, grilled fried egg slice toast with butter Fruit Salad cottage cheese Mixed with cantaloupe, cubed strawberries grapes Sprinkled with 6 almonds Smoothie Blend together: c. milk tbsp. protein powder c. frozen strawberries 6 cashews Oatmeal cooked oatmeal (slightly watery) grapes cottage cheese tsp. walnuts, tbsp. protein powder Spice with vanilla extract and cinnamon Easy Breakfast cantaloupe, cubed cottage cheese 6 almonds Fresh Fish oz. fresh fish, grilled zucchini (cooked), with herbs Serve with large salad with tbsp. salad dressing of choice Beef Stew olive oil onion (raw), 8 green pepper (raw), ~4 oz. beef (raw), cubed mushrooms (raw), tomato sauce Seasoned with garlic, Worcestershire sauce, salt and pepper Chili (Serves ) onion (raw), 8 c. green pepper (raw), in garlic, cumin, chili powder and crushed red peppers 9 oz. ground beef, browned c. tomato sauce black beans kidney beans 0 olives, Add fresh cilantro to taste Turkey and Greens oz. turkey breast, roasted kale, and steamed Sauté garlic and crushed red peppers in olive oil, add the steamed kale and mix. Serve with peach, sliced Easy Chicken Dinner oz. chicken breast, baked orange macadamia nuts Lunch Tuna Sandwich oz. canned tuna tsp. light mayo slice bread Tacos corn tortilla oz. seasoned ground meat tomato, cubed onion (raw), Lettuce (as garnish), 0 olives, Served with Tabasco to taste Deli Sandwich slice bread oz. sliced deli meat tbsp. avocado Quesadilla corn tortilla oz. cheese tbsp. guacamole Jalapeños and salsa as garnish Serve with orange Grilled Chicken Salad oz. chicken, grilled c. lettuce tomato, cucumber, green pepper (raw), black beans tbsp. avocado Easy Lunch oz. deli meat apple macadamia nuts CROSSFIT JOURNAL JUNE 0 6
Sample Zone Meals and Snacks -Block Menus Breakfast Lunch Breakfast Quesadilla corn tortilla black beans onions (raw), 8 c. green pepper (raw), eggs (scrambled or fried) oz. cheese tbsp. avocado Breakfast Sandwich pita bread egg (scrambled or fried) oz. cheese oz. sliced ham Serve with apple and macadamia nuts Steak and Eggs oz. steak, grilled fried egg slice toast w/ tsp. butter cantaloupe, cubed Fruit Salad ¾ c. cottage cheese cantaloupe, cubed c. strawberries grapes Sprinkle with 9 almonds Easy Breakfast ¾ cantaloupe, cubed ¾ c. cottage cheese 9 almonds Smoothie Blend together: c. milk tbsp. protein powder c. frozen strawberries frozen blueberries 9 cashews Oatmeal cooked oatmeal (slightly watery) grapes cottage cheese tsp. walnuts, tbsp. protein powder Spice with vanilla extract and cinnamon Tuna Sandwich oz. canned tuna tsp. light mayo slice bread Serve with apple Tacos corn tortillas oz. seasoned ground meat oz. grated cheese tomato, cubed onion (raw), Lettuce (as garnish), Serve with Tabasco to taste olives, Deli Sandwich slice bread oz. sliced deli meat oz. cheese tbsp. avocado Serve with apple Quesadilla corn tortilla oz. cheese tbsp. guacamole Jalapeños and salsa as garnish Serve with orange Grilled Chicken Salad oz. chicken, grilled c. lettuce tomato, cucumber, green pepper (raw), black beans kidney beans tbsp. avocado Easy Lunch oz. deli meat oz. sliced cheese apples macadamia nuts Dinner Fresh Fish 4 fresh fish, grilled zucchini (cooked), with herbs Serve with large salad with tbsp. salad dressing of choice c. strawberries Turkey and Greens oz. turkey breast, roasted kale, and steamed Sauté garlic and crushed red peppers in tsp. olive oil, add the steamed kale and mix Serve with peach, sliced Beef Stew tsp. olive oil onion (raw), 8 green pepper (raw), ~6 oz. beef (raw), cubed zucchini (raw), mushrooms (raw), tomato sauce Season with garlic, Worcestershire sauce, salt and pepper Chili (Serves ) onion (raw), green pepper (raw), in garlic, cumin, chili powder and crushed red peppers. oz. ground beef, browned c. tomato sauce ¾ c. black beans kidney beans 4 olives, Add fresh cilantro to taste Easy Dinner oz. chicken breast, baked oranges macadamia nuts CROSSFIT JOURNAL JUNE 0 7
Sample Zone Meals and Snacks 4-Block Menus Breakfast Dinner Breakfast Quesadilla corn tortilla black beans onions (raw), 8 green pepper (raw), eggs (scrambled or fried) oz. cheese 4 tbsp. avocado Breakfast Sandwich pita bread eggs (scrambled or fried) oz. cheese oz. sliced ham Serve with apple and 4 macadamia nuts Steak and Eggs oz. steak, grilled fried egg slice bread with butter cantaloupe, cubed Fruit Salad c. cottage cheese cantaloupe, cubed c. strawberries grapes Sprinkled with almonds Easy Breakfast cantaloupe, cubed c. cottage cheese almonds Smoothie Blend together: c. milk tbsp. protein powder c. frozen strawberries frozen blueberries cashews Oatmeal c. cooked oatmeal (slightly watery) grapes ¾ c. cottage cheese 4 tsp. walnuts, tbsp. protein powder Spice with vanilla extract and cinnamon Fresh Fish 6 oz. fresh fish, grilled zucchini (cooked), with herbs Serve with large salad with tbsp. salad dressing of choice c. strawberries Beef Stew olive oil onion (raw), 8 green pepper (raw), ~8 oz. (beef (raw), cubed zucchini (raw), mushrooms (raw), c. tomato sauce Season with garlic, Worcestershire sauce, salt and pepper Serve with c. strawberries Chili (Serves ) onion (raw), green pepper (raw), in garlic, cumin, chili powder and crushed red peppers 8 oz. ground beef, browned c. tomato sauce ¾ c. black beans ¾ c. kidney beans 60 olives, Add fresh cilantro to taste Turkey and Greens 4 oz. turkey breast, roasted kale, and steamed Sauté garlic and crushed red peppers in olive oil add kale and mix Serve with peaches, sliced Easy Dinner 4 oz. chicken breast, baked oranges 4 macadamia nuts Lunch Tuna Sandwich 4 oz. canned tuna 4 tsp. light mayo slice bread Serve with apple Tacos corn tortillas 4 seasoned ground meat oz. cheese, grated tomato, cubed onion (raw), Lettuce (as garnish), 0 olives, Serve with Tabasco to taste Serve with apple Deli Sandwich slices of bread 4 sliced deli meat oz. cheese 4 tbsp. avocado Quesadilla corn tortillas 4 oz. cheese 4 tbsp. guacamole Jalapeños and salsa as garnish Serve with orange Grilled Chicken Salad 4 oz. chicken, grilled c. lettuce tomato, cucumber, green pepper (raw), black beans kidney beans 4 tbsp. avocado Easy Lunch 4 deli meat oz. cheese apple grapefruit 4 macadamia nuts CROSSFIT JOURNAL JUNE 0 8
Sample Zone Meals and Snacks -Block Menus Breakfast Dinner Breakfast Quesadilla corn tortillas black beans onions (raw), 8 c. green pepper (raw), eggs (scrambled or fried) oz. cheese tbsp. avocado Breakfast Sandwich pita bread eggs (scrambled or fried) oz. cheese oz. ham, sliced Serve with apples and macadamia nuts Steak and Eggs oz. steak, grilled fried eggs slice bread with butter ¾ cantaloupe, cubed Fruit Salad cottage cheese cantaloupe, cubed c. strawberries c. grapes Sprinkle with almonds Smoothie Blend together: c. milk tbsp. protein powder c. frozen strawberries frozen blueberries cashews Oatmeal c. cooked oatmeal (slightly watery) c. grapes c. cottage cheese tsp. walnuts, tbsp. protein powder Spice with vanilla extract and cinnamon Easy Breakfast cantaloupe, cubed cottage cheese ~ almonds Fresh Fish 7 fresh fish, grilled zucchini (cooked), with herbs Serve with large salad with black beans and tbsp. salad dressing of choice c. strawberries Beef Stew olive oil onion (raw), green pepper (raw), ~0 oz. beef (raw), cubed zucchini (raw), mushrooms (raw), c. tomato sauce Season with garlic, Worcestershire sauce, salt and pepper Serve with c. strawberries Chili (Serves ) onion (raw), green pepper (raw), in garlic, cumin, chili powder and crushed red peppers. oz. ground beef, browned c. tomato sauce c. black beans c. kidney beans 7 olives, Add fresh cilantro to taste Turkey and Greens oz. turkey breast, roasted kale, and steamed Sauté garlic and crushed red peppers in olive oil, add steamed kale and mix Serve with peaches, sliced Easy Dinner oz. chicken breast, baked oranges macadamia nuts Lunch Tuna Sandwich oz. canned tuna tsp. light mayo slice bread Serve with apples Easy Lunch 4 deli meat oz. cheese apples grapefruit macadamia nuts Tacos corn tortillas 6 oz. seasoned ground meat oz. cheese, grated tomato, cubed onion (raw), Lettuce (as garnish), olives, Serve with Tabasco to taste Serve with apple Deli Sandwich slices bread 4 deli meat oz. cheese tbsp. avocado apple Quesadilla corn tortillas oz. cheese tbsp. guacamole Jalapeños and salsa as garnish Serve with oranges Grilled Chicken Salad oz. chicken, grilled c. lettuce tomato, cucumber, green pepper (raw), black beans kidney beans tbsp. avocado CROSSFIT JOURNAL JUNE 0 9
Sample Zone Meals and Snacks -Block Snacks Snacks hard-boiled egg orange 6 peanuts plain yogurt Sprinkled with cashews, oz. cheese apple macadamia nut oz. canned chicken or tuna peach tsp. peanut butter deli-style ham or turkey carrot olives oz. mozzarella string cheese grapes tbsp. avocado oz. jack cheese tbsp. guacamole c. tomato c. strawberries cottage cheese macadamia nut poached egg slice bread tsp. peanut butter cottage cheese carrot celery stalks olives oz. soft tofu apple tsp. peanut butter oz. tuna large tossed salad tsp. salad dressing of choice hard-boiled egg large spinach salad tsp. salad dressing of choice oz. grilled turkey breast blueberries cashews Blend: c. water tbsp. protein powder grapes coconut oil Blend: c. water spirulina c. frozen strawberries cashews oz. cheddar cheese melted over apple Sprinkled with tsp. walnuts, cottage cheese pineapple 6 peanuts oz. sardines nectarine olives feta cheese c. diced tomato olives salmon asparagus spears olive oil shrimp c. broccoli (raw) 6 peanuts oz. Canadian bacon plum macadamia nut deli-style turkey tangerine tbsp. avocado cottage cheese c. sliced tomato olive oil scallops sliced cucumber / tsp. tartar sauce oz. lamb chick peas tahini CROSSFIT JOURNAL JUNE 0 0