There Areaknown food method devised by Dr Barry Searstake advantage of a “pyramid” that you can find below: it starts from the bottom with the fundamentals, including lifestyle, integration and ideal foods, up to the foods to avoid.
Also, below, you will find an example of the Zone Diet for 7 days. In a week you can already experience the first positive effects of this food system, such as more energy, less swelling in general and a few kilos less immediately.
THE WEEKLY MENU TO FOLLOW
MONDAYTHE
Breakfast: 2 slices of toasted wholemeal bread stuffed with 60 g of smoked salmon and 30 g of spreadable cream cheese; 1 kiwi; 6 almonds.
Snack in the morning: 200 g of low-fat white yogurt with a sprinkling of bitter cocoa.
Lunch: a salad prepared with 2 hard-boiled eggs, 90 g of feta cheese, 140 g of Belgian endive, 100 g of peppers, 120 g of carrots, dressed with 1 tablespoon of extra virgin olive oil; 170 g of prunes.
Snack in the afternoon: 1 slice of rye bread; 80 g of cow’s milk ricotta spread and a teaspoon of jam with no added sugar on top.
Dinner: turmeric avocado chicken cubes; black cabbage, pumpkin and chickpea salad.
TUESDAY
Breakfast: 250 ml of unsweetened soy drink; 20 g of soy flakes; 30 g of oat flakes; 6 almonds.
Snack in the morning: 200 ml of natural plain yoghurt.
Lunch: ricotta, spinach and oatmeal balls; spaghetti with zucchini and cherry tomatoes.
Snack in the afternoon: 1 slice of rye bread 1; tablespoon avocado cream (1/4 avocado drizzled with lime); 30 g of wild smoked salmon.
Dinner: 140 g of sea bream baked in foil; 270 g of asparagus dressed with 1 tablespoon of extra virgin olive oil; a bowl of 240 g natural fruit salad (no bananas, figs and grapes); 1 glass of red wine of 120 ml.
WEDNESDAYTHE
Breakfast: Greek yogurt, strawberries and 1 teaspoon of cinnamon or unsweetened cocoa powder.
Snack in the morning: 200 g of fruit; 20 g of Parmesan.
Lunch: 120 g of grilled turkey breast; 380 g of snow peas dressed with 1 tablespoon of extra virgin olive oil; 20 g of wholemeal bread; 1 orange.
Snack in the afternoon: half a toast (20 g of wholemeal bread and 30 g of cooked ham).
Dinner: 120 g of fresh grilled tuna; 200 g of peppers; 120 g of carrots in pinzimonio (sauce prepared with 1 tablespoon of extra virgin olive oil); 250 g of blueberries.
THURSDAY
Breakfast: 175 g low-fat Greek yogurt; 135 g of pineapple; 20 g of quinoa flakes; 3 crumbled walnuts.
Snack in the morning: 200 g fruit; 20 g parmesan.
Lunch: pancakes (60 g of chickpea flour, 1 egg and 4 egg whites) with turmeric (powder) with vegetables (zucchini, peppers, aubergines), 75 g of cream cheese, 1 teaspoon of apple cider vinegar, 1 tablespoon of extra virgin olive oil, basil and pepper.
Snack in the afternoon: 200 ml of natural white soy yogurt; 90 g of apple cut into small pieces and a sprinkling of cinnamon.
Dinner: a plate of pumpkin and chickpea cream (250 g of pumpkin and 60 g of chickpeas – cooked weight); 160 g of sea bass; fennel and orange salad (1 fennel and 1 orange), dressed with a spoonful of extra virgin olive oil.
FRIDAY
Breakfast: 200 ml of unsweetened soy drink; 10 g of soy flakes; 2 slices of wholemeal bread and 20 g of 100% peanut cream spread on top.
Snack in the morning: 1 slice of rye bread; 25 g of mopur; 1 walnut or 3 almonds.
Lunch: colored salad with 1 tablespoon of extra virgin olive oil.
Snack in the afternoon: 200 g of natural white soy yogurt; 90 g of apple cut into small pieces and a sprinkling of cinnamon.
Dinner: salad made up of 140 g of Belgian endive, 120 g of julienned carrots, 90 g of green apple, 90 g of chickpeas (cooked weight), 260 g of tofu dressed with 1 tablespoon of extra virgin olive oil.
SATURDAY
Breakfast: egg white omelette with apple; 80 g of cow’s milk ricotta to spread on the omelette and a teaspoon of jam with no added sugar on top; black tea and hazelnuts.
Snack in the morning: 200 ml milk or natural white yogurt with a sprinkling of cinnamon or bitter cocoa to taste.
Lunch: a salad made up of 75 g of barley, 200 g of prawns, 75 g of cherry tomatoes, 1/2 stalk of celery, 1 tablespoon of extra virgin olive oil.
Snack in the afternoon: 20 g of Parmesan and 100 g of pear.
Dinner: chickpea cream seasoned with half a spoonful of extra virgin olive oil (prepared with 150 g of cooked chickpeas); 260 g of octopus with 150 g of fresh cherry tomatoes, seasoned with half a spoonful of extra virgin olive oil; 140 g of fresh raspberries.
SUNDAY
Breakfast: 80 g of cow’s milk ricotta with 140 g of raspberries and a sprinkling of cocoa; 4 scrambled egg whites accompanied by 20 g of toasted wholemeal bread; 100 ml of orange juice; 2 nuts with added unsweetened tea or coffee.
Snack in the morning: 200 g of fruit; 20 g of Parmesan.
Lunch: lime and ginger marinated salmon with chia seeds; mint flavored quinoa, green beans and pine nuts.
Snack in the afternoon: 200 g of low-fat white yogurt; 1 teaspoon of 100% cream and dried fruit.
Dinner: a plate filled with mixed vegetable soup; 90 g lentils (cooked weight); 120 g of veal fillet with sweet paprika; 1 tablespoon of extra virgin olive oil; 1 kiwi.
READ ALSO: Fill up on energy with the Zone: interview with Barry Sears
