I hope everyone's first day of Zoning went well! Here are a few things to help you out with the Zone, in case you forget.
One block of protein = 7g of protein
One block of carbohydrates = 9g of carbohydrates
One block of fat = 3g of fat
Some notes: Make sure to have protein, fat, and carbohydrates together in a 1-1-1 ratio. Also, 3g of fat is 1 blocks, but you should only provide 1.5g of fat per block, as it is assumed that your protein source has 1.5g of fat per block of protein.
Also, meals must be 5 blocks or less to be Zoned! Anything over that and your body can't process the insulin properly.
Good luck on day two!
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Meal 1 (0930) - 3.5 strips turkey bacon (21g protein,) 1 packet oatmeal (27g carbs,) 1.5 tsp peanut butter (4.5g fat.)
Meal 2 (1400) - 4.25 oz smoked salmon (28g protein,) 1 cup grapes (18g carbs,) 2 peaches (18g carbs,) 2 tsp peanut butter (6g fat.)
Meal 3 (1830) - 3.25 oz smoked salmon (21g protein,) 2 plums (18g carbs,) 1 peach (9g carbs,) 1.5 tsp peanut butter (4.5g fat.)
Morning:
3/4c egg substitute
1tsp olive oil
1oz cheese
1 serving apple sauce
1c dry cereal
1/2tsp peanut butter
1/3c orange juice
Afternoon:
6oz salmon
1 serving apple sauce
2c spinach
1 serving carrots
1 tiny tomato
1tbsp mayo, 1tsp olive oil
6 almonds
1 slice turkey
1/2c cottage cheese
4 dried figs
Evening:
6oz shredded pork
1/2c kidney beans
3/4c tomatos
1tsp olive oil
1c spinach
2tbsp yogurt
1 plum
Thanks for the tips Jacob. I'm going to start tracking/posting the grams of protein/carbs/fat to make sure I'm getting the ratios right.
Breakfast:
1 banana
1 cup of Milk
3 oz of protein powder
1 1/3 tsp vegetable oil
Lunch:
2 slices of bread
2 oz. of chicken breast
2 tsp mayo light
2 oz of cheese
6 almonds
Snack:
1 apple
6 almonds
2 oz chicken breast
Dinner:
4 oz beef
2 cups broccoli (raw)
1 cup of potatoes
12 almonds
Snack:
1 6 in tortilla
2 oz of beef
6 almonds
Brekkers:
3.5 strips turkey bacon
1.5 apples
1.5 tsp peanut butter
Lunchems/Snackness:
6 oz turkey
1 bagel
1 apple
18 cashews
Dindin:
15 olives
3 cups muchrooms
2/3 tsp olive oil
1 cup cherry tomatoes
5 oz chicken
1 sweet potato
Snackation:
1 apple
2 oz cheese
1 tsp peanut butter
Dinner was awesome: sauteed the chicken, mushrooms, olives, and tomatoes in the olive oil. Win.
Meal 4 (2300) - 4.25 oz smoked salmon (28g protein,) 2 plums (18g carbs,) 2 peaches (18g carbs,) 2 tsp peanut butter (6g fat.)
Total today: 14 blocks
Jacob needs to go shopping.
3c Coffee
1.5 oatmeal / 1/4c Blueberries
Protein Powder
Salad
½c Egg substitute
½c Spinach, ¼ Salsa, 1oz Cheese
6 Almonds
.5 Apple
1 block
1.5 oz Cheese
3 almonds
1/2c grapes
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