Transcription
All photos: Dave Re/ CrossFit JournalZONEMEALPLANSCROSSFIT JOURNAL JUNE 2015 1
Originally published in May 2004.Our recommendation to “eat meat and vegetables, nuts andseeds, some fruit, little starch and no sugar” is adequate to thetask of preventing the scourges of diet-induced disease, but amore accurate and precise prescription is necessary to optimizephysical performance.Finely tuned, a good diet will increase energy, sense of well-beingand acumen, while simultaneously flensing fat and packing onmuscle. When properly composed, the right diet can nudge everyimportant quantifiable marker for health in the right direction.Diet is critical to optimizing human function, and our clinicalexperience leads us to believe that Barry Sears’ Zone Diet closelymodels 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 seemsthat the Zone Diet accelerates and amplifies the effects of theCrossFit regimen.Unfortunately, the full benefit of the Zone Diet is largely limitedto those who have at least at first weighed and measured theirfood.For a decade, we experimented with sizing and portioning strategies that avoid scales and measuring cups and spoons, onlyto conclude that natural variances in caloric intake and macronutrient composition without measurement are greater thanthe resolution required to turn good performance to great. Lifewould be much easier for us were this not so!The meal plans and block chart (on the following pages) havebeen our most expedient approach for eliciting athletes’ bestperformances and optimal health.Even discounting any theoretical or technical content, thisportal to sound nutrition still requires some basic arithmetic andweighing and measuring portions for the first weeks.Too many athletes, after supposedly reading Sears’ book “Enterthe Zone,” still ask, “So what do I eat for dinner?” They get mealplans and block charts. We can make the Zone more complicated or simpler, but not more effective. We encourage everyoneto weigh and measure portions for a couple of weeks becauseit is supremely worth the effort, not because it is fun. If youchoose to “guesstimate” portions, you will have the result ofCrossFit’s top performers only if and when you are lucky.Within a couple of weeks of weighing and measuring, you willhave developed an uncanny ability to estimate the mass ofcommon food portions, but, more importantly, you will haveformed a keen visual sense of your nutritional needs. This is aprofound awareness.In the Zone scheme, all of humanity calculates to either 2-, 3-,4-, or 5-block meals at breakfast, lunch and dinner, with either 1or 2-block snacks between lunch and dinner and again betweendinner and bedtime. We have simplified the process for determining which of the four meal sizes and two snack sizes best suitsyour needs. We assume that you are CrossFit athletes; i.e., active.Being a “4-blocker,” for instance, means that you eat three mealseach day, where each meal is composed of 4 blocks of protein,4 blocks of carbohydrate and 4 blocks of fat. Whether you area “smallish” medium-sized guy or a “largish” medium-sized guywould determine whether you will need snacks of 1 or 2 blockstwice a day.The meal plans we give stand as examples of 2-, 3-, 4- or5-block meals, and the block chart gives quantities of commonfoods equivalent to 1 block of protein, carbohydrate or fat.Once you determine that you need, say, 4-block meals, it issimple to use the block chart and select four times somethingfrom 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 valuefor a single snack of protein, carbohydrates and fat, whereas2-block snacks are, naturally, composed of twice somethingfrom the carbohydrates list combined with twice something fromthe protein list and twice something from the fats.Every meal, every snack, must contain equivalent blocks ofprotein, carbohydrate and fat.If the protein source is specifically labeled “non-fat,” then doublethe usual fat blocks for that meal. Read “Enter the Zone” to learnwhy.For those eating according to Zone parameters, body fat comesoff fast. When our men fall below 10 percent body fat and startapproaching 5 percent, we kick up the fat intake. The majorityof our best athletes end up at X blocks of protein, X blocks ofcarbohydrate, and 4X or 5X blocks of fat. Learn to modulatefat 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 foodor fine dining, while delivering the benefits of high-performancenutrition.CROSSFIT JOURNAL JUNE 2015 2
What Is a Block?A block is a unit of measure used to simplifythe process of making balanced meals.Block Prescription Based on Sex and Body TypeBreakfastLunchSnackDinnerSnackTotalBlocksBody Type2222210Small female3313111Medium female3323213Large female4414114When a meal is composed of equal blocksof protein, carbohydrate and fat, 40 percentof its calories are from carbohydrate, 30percent from protein and 30 percent fromfat.Athletic, wellmuscled female4424216Small male5515117Medium maleThe following pages contain common foodsin their macronutrient category (protein,carbohydrate or fat), along with a conversion of measurements to blocks.5525219Large male4444420Extra-large male5535321Hard gainer5545423Large hard gainer5555525Athletic, wellmuscled male 7 g of protein 1 block of protein 9 g of carbohydrate 1 block ofcarbohydrate 1.5 g of fat 1 block of fat(This assumes that there is about 1.5 gof fat in each block of protein, so the totalamount of fat needed per 1 block meal is3 g.)This block chart is a convenient tool formaking balanced meals. Simply choose 1item from the protein list, 1 item from thecarbohydrate list and 1 item from the fatlist to compose a 1-block meal. Or choose2 items from each column to compose a2-block meal, and so on.Here is a sample 4-block meal: 4 oz. chicken breast 1 artichoke 1 c. of steamed vegetables with 24crushed peanuts 1 sliced appleThis meals contains 28 g of protein, 36 g ofcarbohydrate, and 12 g of fat. It is simpler,though, to think of it as a 4-block meal.Sample Day Block Requirements for Small (16-Block) ohydrate44242Fat44242CROSSFIT JOURNAL JUNE 2015 3
Block Chart for Protein, Fat and Favorable CarbohydratesFavorable Carbohydrate (Cooked)Favorable Carbohydrate (Raw)Protein (Cooked)Fatbeef1 oz.ham1 oz.alfalfa sprouts7½ c.lettuce, romaine6 c.artichoke1 smallkale1¼ c.almonds 3olive oil1calamari1½ oz.lamb1 oz.apple½lime1asparagus12 spearskidney beans¼ c.avocado1 tbsp.olives 5Canadian bacon1 oz.lobster1½ oz.applesauce3mushrooms3 c.beet greens1¼ c.leeks1 c.bacon bits2½ tsp.peanut butter½ tsp.canned tuna1 oz.pork1 oz.apricots3 smallnectarine½black beans¼ c.lentils¼ c.butter1 3 tsp.peanut oil1catfish1½ oz.protein powder1 oz.bean sprouts3 c.onion2bok choy3 c.oatmeal¹ 3 c.canola oil1 3 tsp.peanuts 6cheese1 oz.ricotta cheese2 oz.blackberries½ c.orange½broccoli1¼ c.okra¾ c.cashews 3salad dressing½ tbsp.chicken breast1 oz.salmon1½ oz.blueberries½ c.peach1brussels sprouts3 4 c.onion½ c.coconut oil1 3 tsp.sesame oil1clams1½ oz.sardines1 oz.broccoli2 c.pear½cabbage1¹ 3 c.sauerkraut1 c.cream cheese1 tsp.sour cream1 tsp.corned beef1 oz.scallops1½ oz.cabbage2¼ c.peppers1¼ c.cauliflower1¼ c.spaghetti squash1 c.cream, light½ tsp.sunflower seeds¼ tsp.cottage cheese¼ c.seitan1 oz.cantaloupe¼pineapple½ c.chick peas¼ c.spinach1¹ 3 c.guacamole½ tbsp.tahini1crabmeat1½ oz.shrimp1½ oz.carrot1 largeplum1collard greens1¼ c.swiss chard1¼ c.half and half1 tbsp.tartar sauce½ tsp.deli meat1½ oz.soft tofu3 oz.cauliflower2 c.radishes2 c.dill pickles3 (3 in.)tomato sauce½ c.lard1veg. shortening1duck1½ oz.soy cheese1 oz.celery2 c.raspberries2eggplant1½ c.tomatoes3macadamia nuts 1vegetable oil1egg substitute¼ oz.soy burgers½ pattycherries7salsa½ c.fava beans¹ 3 c.yellow squash1¼ c.mayo, light1 tsp.walnuts (chopped)1 tsp.egg whites2 largesoy sausage2 linkscucumber1 (9 in.)snow peas¾ c.green beans1 c.zucchini1¹ 3 c.mayonnaise1feta cheese1½ oz.spirulina (dry)½ oz.fruit cocktail1spinach4 c.firm tofu2 oz.swordfish1½ oz.grapefruit½strawberries1 c.flounder/sole1½ oz.tuna steak1½ oz.grapes½ c.tangerine1milk1 c.tempeh1½ oz.ground beef1½ oz.turkey breast1 oz.honeydew½tomato1 c.soy milk1 c.yogurt (plain)½ c.ground lamb1½ oz.veal1 oz.kiwi1watermelon½ c.soybeans¼ c.ground pork1½ oz.whole egg1 largelemon1zucchini3 c.ground turkey1½ oz.lettuce, iceberg1 head 8 c. 3 c. 3 c. 3 c. 4 c. 3 tsp. 3 tsp. 3 tsp. 3 tsp. 3 tsp. 3 tsp. 3 tsp. 3 tsp.Combo Items**Note: combo items contain1 block of protein and 1 blockof carbohydrateCROSSFIT JOURNAL JUNE 2015 4
Block Chart for Unfavorable Carbohydrates*FruitVegetables 3 (9 in.)Grains and Breadsbagel¼melba toast½ oz.barbecue sauce2 tbsp.maple syrup2 tsp. 3 c.barley1 tbsp.muffins¼brown sugar1½ tsp.molasses2 tsp.2 3 c.biscuit¼noodles¼ c.catsup/ketchup2 tbsp.pickle (bread &butter)6 slicesprunes2bread½ slicepancake½ (4 in.)cocktail sauce2 tbsp.plum sauceraisins1 tbsp.bread crumbs½ oz.pasta, cooked¼ c.confectioner'ssugar1½ tbsp.1 tbsp.relish (sweet)breadstick14 tsp.granulated sugar2 tsp.steak sauce2 tbsp.teriyaki sauce1½ tbsp. 8 c.peas1banana1kumquat31 8 c.pinto beans¼ c.cranberries¼ c.mango1beets½ c.potato, baked1 3 c.cranberry sauce4 tsp.papayablack-eyed peas¼ c.potato, boiled1 3 c.dates1butternut squash1potato, mashed1 5 c.figs¾guava½ c.acorn squash3baked beans 3 c. 3 c.cooked carrots½ c.refried beanscorn¼ c.sweet potato,baked1french fries5hubbard squash2sweet potato,mashed1lima beans¼ c.turnip¾ c.parsnips1 3 c. 3 (9 in.)*Note: When buildingmeals with “unfavorablecarbohydrates” quantitybecomes critical.¼ c. 3 (5 in.) 5 c.Condimentsbuckwheat½ oz.bulgur wheat½ oz. 3 c.cereal½ oz.Fruit Juicepasta, highprotein1pita bread¼honey½ tbsp.popcorn2 c.jelly/jam2 tsp.rice3 tbsp.rice cake1roll (dinner)½beer8 oz.liquor1 oz. 3 c.apple juice1 3 c.lemon juice1cranberry juice¼ c.orange juice3 8 c.corn bread1 in. squarefruit punch¼ c.pineapple juice¼ c.cornstarch4 tsp.grape juice¼ c.tomato juice¾ c.croissant¼grapefruit juice3crouton½ oz.roll (hamburger,hot dog)¼donut¼taco shell1English muffin¼tortilla (corn)1 (6 in.)flour1½ tsp.tortilla (flour)½ (6 in.)granola½ oz.udon noodles3 tbsp.grits1waffle½instant oatmeal1 8 c. 3 c. 3 c.Alcoholwine4 oz.Snackschocolate bar½ oz.potato chips½ c.corn chips½ oz.pretzels½ oz.graham crackers1½saltine crackers4ice cream1/4 c.tortilla chips½ oz.CROSSFIT JOURNAL JUNE 2015 5
Sample Zone Meals and Snacks 2-Block MenusDinnerBreakfastBreakfast QuesadillaFruit SaladOatmealFresh FishBeef StewChili (Serves 3)Turkey and GreensEasy Chicken Dinner1 corn tortilla¼ c. black beans1 egg (scrambled or fried)1 oz. cheese2 tbsp. avocado½ c. cottage cheeseMixed with¼ cantaloupe, cubed½ c. strawberries¼ c. grapesSprinkled with 6 choppedalmonds13 oz. fresh fish, grilled11 3 c. zucchini (cooked),with herbsServe with large salad with1 tbsp. salad dressing ofchoiceSauté:2 3 tsp. olive oil1 3 c. onion (raw), chopped5 8 green pepper (raw),chopped 4 oz. beef (raw), cubedAdd:1½ c. mushrooms (raw),chopped¼ c. tomato sauceSeasoned with garlic,Worcestershire sauce, saltand pepperSauté:1 3 c. onion (raw), chopped5 8 c. green pepper (raw),choppedin garlic, cumin, chili powderand crushed red peppersAdd:9 oz. ground beef,browned1 c. tomato sauce½ c. black beans¼ c. kidney beans30 olives, choppedAdd fresh cilantro to taste2 oz. turkey breast,roasted1¼ c. kale, choppedand steamedSauté garlic and crushedred peppers in2 3 tsp. olive oil, add thesteamed kale and mix.Serve with 1 peach, sliced2 oz. chicken breast, baked1 orange2 macadamia nutsBreakfast Sandwich½ pita bread1 egg (scrambled or fried)1 oz. cheeseServed with 2 macadamianutsSteak and Eggs1 oz. steak, grilled1 fried egg1 slice toast with2 3 tsp. butterSmoothieBlend together:1 c. milk1 tbsp. protein powder1 c. frozen strawberries6 cashews 3 c. cooked oatmeal(slightly watery)½ c. grapes¼ c. cottage cheese2 tsp. walnuts, chopped1 tbsp. protein powderSpice with vanilla extractand cinnamonEasy Breakfast½ cantaloupe, cubed½ c. cottage cheese6 almondsLunchTuna SandwichDeli SandwichGrilled Chicken Salad2 oz. canned tuna2 tsp. light mayo1 slice bread1 slice bread3 oz. sliced deli meat2 tbsp. avocadoTacosQuesadilla1 corn tortilla3 oz. seasoned ground meat½ c. tomato, cubed1 3 c. onion (raw), choppedLettuce (as garnish),chopped10 olives, choppedServed with Tabasco to taste1 corn tortilla2 oz. cheese2 tbsp. guacamoleJalapeños and salsa asgarnishServe with ½ orange2 oz. chicken, grilled2 c. lettuce¼ c. tomato, chopped¼ cucumber, chopped¼ c. green pepper (raw),chopped¼ c. black beans2 tbsp. avocadoEasy Lunch3 oz. deli meat1 apple2 macadamia nutsCROSSFIT JOURNAL JUNE 2015 6
Sample Zone Meals and Snacks 3-Block MenusBreakfastLunchBreakfast QuesadillaBreakfast SandwichFruit SaladSmoothieOatmealTuna SandwichDeli SandwichGrilled Chicken Salad1 corn tortilla¼ c. black beans1 3 c. onions (raw), chopped5 8 c. green pepper (raw),chopped2 eggs (scrambled or fried)1 oz. cheese3 tbsp. avocado½ pita bread1 egg (scrambled or fried)1 oz. cheese1 oz. sliced hamServe with ½ apple and 3macadamia nuts¾ c. cottage cheese¼ cantaloupe, cubed1 c. strawberries½ c. grapesSprinkle with 9 choppedalmondsBlend together:1 c. milk2 tbsp. protein powder1 c. frozen strawberries½ c. frozen blueberries9 cashews23 oz. canned tuna3 tsp. light mayo1 slice breadServe with ½ apple1 slice bread3 oz. sliced deli meat1 oz. cheese3 tbsp. avocadoServe with ½ appleSteak and EggsEasy Breakfast2 oz. steak, grilled1 fried egg1 slice toast w/1 tsp. butter¼ cantaloupe, cubed¾ cantaloupe, cubed¾ c. cottage cheese9 almonds3 oz. chicken, grilled2 c. lettuce¼ c. tomato, chopped¼ cucumber, chopped¼ c. green pepper (raw),chopped¼ c. black beans¼ c. kidney beans3 tbsp. avocado 3 c. cooked oatmeal(slightly watery)½ c. grapes½ c. cottage cheese3 tsp. walnuts, chopped1 tbsp. protein powderSpice with vanilla extract andcinnamonTacos2 corn tortillas3 oz. seasoned ground meat1 oz. grated cheese½ c. tomato, cubed2 3 c. onion (raw), choppedLettuce (as garnish), choppedServe with Tabasco to taste15 olives, choppedQuesadilla1 corn tortilla3 oz. cheese3 tbsp. guacamoleJalapeños and salsa asgarnishServe with 1 orangeEasy Lunch3 oz. deli meat1 oz. sliced cheese1½ apples3 macadamia nutsDinnerFresh FishBeef StewChili (Serves 3)4½ oz. fresh fish, grilled11 3 c. zucchini (cooked),with herbsServe with large salad with1½ tbsp. salad dressing ofchoice1 c. strawberriesSauté:1 tsp. olive oil1 3 c. onion (raw), chopped5 8 green pepper (raw),chopped 6 oz. beef (raw), cubedAdd:1½ c. zucchini (raw),chopped1½ c. mushrooms (raw),chopped½ c. tomato sauceSeason with garlic,Worcestershire sauce, saltand pepperSauté:2 3 c. onion (raw), chopped1¼ c. green pepper (raw),choppedin garlic, cumin, chilipowder and crushed redpeppersAdd:13.5 oz. ground beef,browned1 c. tomato sauce¾ c. black beans½ c. kidney beans45 olives, choppedAdd fresh cilantro to tasteTurkey and Greens3 oz. turkey breast, roasted2½ c. kale, chopped andsteamedSauté garlic and crushedred peppers in 1 tsp. oliveoil, add the steamed kaleand mixServe with 1 peach, slicedEasy Dinner3 oz. chicken breast, baked1½ oranges3 macadamia nutsCROSSFIT JOURNAL JUNE 2015 7
Sample Zone Meals and Snacks 4-Block MenusBreakfastDinnerBreakfast QuesadillaSteak and EggsSmoothieFresh FishBeef StewChili (Serves 3)Turkey and GreensEasy Dinner1 corn tortilla½ c. black beans1 3 c. onions (raw), chopped5 8 green pepper (raw),chopped2 eggs (scrambled or fried)2 oz. cheese4 tbsp. avocado3 oz. steak, grilled1 fried egg1 slice bread with 11 3 tsp.butter½ cantaloupe, cubedBlend together:2 c. milk2 tbsp. protein powder1 c. frozen strawberries½ c. frozen blueberries12 cashews6 oz. fresh fish, grilled11 3 c. zucchini (cooked),with herbsServe with large salad with2 tbsp. salad dressing ofchoice2 c. strawberriesSauté:11 3 tsp. olive oil1 3 c. onion (raw), chopped5 8 green pepper (raw),chopped 8 oz. (beef (raw), cubedAdd:1½ c. zucchini (raw),chopped1½ c. mushrooms (raw),chopped1 c. tomato sauceSeason with garlic,Worcestershire sauce, saltand pepperServe with 1 c. strawberriesSauté:2 3 c. onion (raw), chopped1¼ c. green pepper (raw),choppedin garlic, cumin, chili powderand crushed red peppersAdd:18 oz. ground beef, browned2 c. tomato sauce¾ c. black beans¾ c. kidney beans60 olives, choppedAdd fresh cilantro to taste4 oz. turkey breast, roasted2½ c. kale, chopped andsteamedSauté garlic and crushed redpeppers in 11 3 tsp. olive oiladd kale and mixServe with 2 peaches, sliced4 oz. chicken breast, baked2 oranges4 macadamia nutsBreakfast Sandwich½ pita bread2 eggs (scrambled or fried)1 oz. cheese1 oz. sliced hamServe with 1 apple and 4macadamia nutsFruit Salad1 c. cottage cheese½ cantaloupe, cubed1 c. strawberries½ c. grapesSprinkled with 12 choppedalmondsEasy Breakfast1 cantaloupe, cubed1 c. cottage cheese12 almondsOatmeal1 c. cooked oatmeal (slightlywatery)½ c. grapes¾ c. cottage cheese4 tsp. walnuts, chopped1 tbsp. protein powderSpice with vanilla extractand cinnamonLunchTuna SandwichDeli SandwichGrilled Chicken Salad4 oz. canned tuna4 tsp. light mayo1 slice breadServe with 1 apple2 slices of bread4½ oz. sliced deli meat1 oz. cheese4 tbsp. avocadoTacosQuesadilla2 corn tortillas4½ oz. seasoned groundmeat1 oz. cheese, grated½ c. tomato, cubed1 3 c. onion (raw), choppedLettuce (as garnish),chopped20 olives, choppedServe with Tabasco to tasteServe with ½ apple2 corn tortillas4 oz. cheese4 tbsp. guacamoleJalapeños and salsa asgarnishServe with 1 orange4 oz. chicken, grilled2 c. lettuce¼ c. tomato, chopped¼ cucumber, chopped¼ c. green pepper (raw),chopped½ c. black beans¼ c. kidney beans4 tbsp. avocadoEasy Lunch4½ oz. deli meat1 oz. cheese1 apple1 grapefruit4 macadamia nutsCROSSFIT JOURNAL JUNE 2015 8
Sample Zone Meals and Snacks 5-Block MenusBreakfastDinnerBreakfast QuesadillaSteak and EggsSmoothieEasy Breakfast2 corn tortillas½ c. black beans1 3 c. onions (raw),chopped5 8 c. green pepper (raw),chopped3 eggs (scrambled or fried)2 oz. cheese5 tbsp. avocado3 oz. steak, grilled2 fried eggs1 slice bread with 12 3 tsp.butter¾ cantaloupe, cubedBlend together:2 c. milk3 tbsp. protein powder2 c. frozen strawberries½ c. frozen blueberries15 cashews1¼ cantaloupe, cubed1¼ c. cottage cheese 15 almondsBreakfast Sandwich½ pita bread2 eggs (scrambled or fried)2 oz. cheese1 oz. ham, slicedServe with 1½ apples and5 macadamia nutsFruit Salad1¼ c. cottage cheese½ cantaloupe, cubed1 c. strawberries1 c. grapesSprinkle with 15 choppedalmondsOatmeal1 c. cooked oatmeal(slightly watery)1 c. grapes1 c. cottage cheese5 tsp. walnuts, chopped1 tbsp. protein powderSpice with vanilla extractand cinnamonFresh FishBeef StewChili (Serves 3)Turkey and Greens7½ oz. fresh fish, grilled11 3 c. zucchini (cooked),with herbsServe with large salad with¼ c. black beans and 2½tbsp. salad dressing ofchoice2 c. strawberriesSauté:12 3 tsp. olive oil2 3 c. onion (raw), chopped1¼ c. green pepper (raw),chopped 10 oz. beef (raw), cubedAdd:1½ c. zucchini (raw),chopped1½ c. mushrooms (raw),chopped1 c. tomato sauceSeason with garlic,Worcestershire sauce, saltand pepperServe with 2 c.strawberriesSauté:2 3 c. onion (raw), chopped2½ c. green pepper (raw),choppedin garlic, cumin, chilipowder and crushed redpeppersAdd:22.5 oz. ground beef,browned2 c. tomato sauce1 c. black beans1 c. kidney beans75 olives, choppedAdd fresh cilantro to taste5 oz. turkey breast, roasted2½ c. kale, chopped andsteamedSauté garlic and crushed redpeppers in 12 3 tsp. olive oil,add steamed kale and mixServe with 3 peaches, slicedEasy Dinner5 oz. chicken breast, baked2½ oranges5 macadamia nutsLunchTuna SandwichTacosDeli SandwichGrilled Chicken Salad5 oz. canned tuna5 tsp. light mayo1 slice breadServe with 1½ apples2 corn tortillas6 oz. seasoned groundmeat1 oz. cheese, grated½ c. tomato, cubed1 3 c. onion (raw), choppedLettuce (as garnish),chopped25 olives, choppedServe with Tabasco to tasteServe with 1 apple2 slices bread4½ oz. deli meat2 oz. cheese5 tbsp. avocado½ apple5 oz. chicken, grilled2 c. lettuce¼ c. tomato, chopped¼ cucumber, chopped¼ c. green pepper (raw),chopped½ c. black beans½ c. kidney beans5 tbsp. avocadoEasy Lunch4½ oz. deli meat2 oz. cheese1½ apples1 grapefruit5 macadamia nutsQuesadilla2 corn tortillas5 oz. cheese5 tbsp. guacamoleJalapeños and salsa asgarnishServe with 1½ orangesCROSSFIT JOURNAL JUNE 2015 9
Sample Zone Meals and Snacks 1-Block SnacksSnacks1 hard-boiled egg½ orange6 peanuts½ c. plain yogurtSprinkled with 3 cashews,chopped1 oz. cheese½ apple1 macadamia nut1 oz. canned chicken or tuna1 peach½ tsp. peanut butter1½ oz. deli-style ham orturkey1 carrot5 olives1 oz. mozzarella string cheese½ c. grapes1 tbsp. avocado1 oz. jack cheese1 tbsp. guacamole1 c. tomato1 c. strawberries¼ c. cottage cheese1 macadamia nut3 oz. soft tofu½ apple½ tsp. peanut butter1 poached egg½ slice bread½ tsp. peanut butter1 oz. tuna1 large tossed salad1 tsp. salad dressing of choice¼ c. cottage cheese½ carrot3 celery stalks5 olives1 hard-boiled egg1 large spinach salad1 tsp. salad dressing of choice1 oz. grilled turkey breast½ c. blueberries3 cashewsBlend:1 c. water1 tbsp. protein powder½ c. grapes1 3 tsp. coconut oilBlend:1 c. water½ oz. spirulina1 c. frozen strawberries3 cashews1 oz. cheddar cheese meltedover ½ appleSprinkled with 1 tsp. walnuts,chopped¼ c. cottage cheese½ c. pineapple6 peanuts1 oz. sardines½ nectarine5 olives1½ oz. feta cheese1 c. diced tomato5 olives1½ oz. salmon12 asparagus spears1 3 tsp. olive oil¼ c. cottage cheese1 c. sliced tomato1 3 tsp. olive oil1½ oz. shrimp2 c. broccoli (raw)6 peanuts1½ oz. scallops1 sliced cucumber1/2 tsp. tartar sauce1 oz. Canadian bacon1 plum1 macadamia nut1 oz. lamb¼ c. chick peas1 3 tsp. tahini1½ oz. deli-style turkey1 tangerine1 tbsp. avocadoCROSSFIT JOURNAL JUNE 2015 10
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 1 or 2 blocks twice a day.
