Zone meal suggestions
The following meal suggestions will help you stay in the zone for positive weight control.
The following meals can be interchanged.
|A small salad or salad vegetables can be added to any of these breakfast meals. Porridge made with 1/3 cup oats & ½ cup trim milk with 2 scoops protein powder added||180 - 200 grams tin of salmon or tuna with a large mixed salad||200 grams fish, chicken breast or lean steak with 2 cups steamed vegetables or salad. Any fresh herbs can be added eg fresh basil or mint|
|1 cup bran based cereal. Add 100 grams of low fat acidophilus yoghurt with 2 scoops protein powder added||Medium chicken breast or turkey meat (100 grams) with a large mixed salad||A stir-fry made with onion, garlic, fresh ginger, broccoli, pre-cooked chicken or lean beef, sliced almonds. Add any other vegetables, such as sliced cabbage, celery, sliced carrots, watercress, snow peas|
|1 piece toast with avocado, sliced tomato. Boil or scramble 2 big eggs||Steamed asparagus, broccoli & cauliflower, topped with heated cottage cheese. Protein shake made with 2 scoops protein powder and 200 ml water, trim milk, soy milk or almond milk||200 grams lean steak with a poached egg & a large salad. The steak could be accompanied by oysters or 3-4 prawns|
|An omelette made with 2 big eggs. Add ¼ cup of any mixture of chopped onions, shallots, chives, parsley, capsicum & tomato, etc. Add cheese if wanted||1 small bread roll filled with salmon, chicken or turkey, egg, feta cheese & salad. If still hungry, have 1/3 of an HPLC bar||Omelette - 2 eggs with extras - capsicum, onion, tomato, low fat cheese, mixed herbs, chives - with a large salad|
|Protein shake made with 2 scoops protein powder with 200 ml water, trim milk, soy milk or almond milk. Add ¼ cup frozen free-flow berries & wizz in a blender. Other additions could be pure vanilla essence, tofu (makes this very thick & creamy - yum!)||A small amount of low fat cheese melted on celery, carrot & capsicum sticks, topped with herbs. Grill or micro-wave. Plus a protein shake made with 2 scoops protein powder with 200 ml water, trim milk, soy milk or almond milk||Stir-fry tofu with peanut butter, soy sauce & olive oil. Have on ½ cup rice, couscous or burghul wheat. Have with a large bowel of salad or stir-fried vegetables|
|2 rashers bacon, 1 or 2 eggs, 1 piece toast spread with avocado, a slice of tasty cheese with a small salad||Greek salad made with lettuce, tomato, onion, olives, feta cheese or low fat cheese. Plus grilled chicken breast or grilled pork chop||Fresh fish fillet coated in flour, lightly fried on one side. When just cooked half way through, turn over & add ½ cup fresh orange juice with 1 tbsp fresh mint. Cover & cook for a further minute. Serve with tomato, mushroom & onion|
|1/2 - 1 cup unsweetened berries (fresh or frozen) with 100 grams unsweetened acidophilus yoghurt & a protein shake made with 2 scoops protein powder with 200 ml water, trim milk, soy or almond milk||Kebab made with chicken or turkey breast or sliced lamb. Fill with lettuce, tomato, finely chopped parsley &/or onion. Choose from the dressing suggestions||200 - 250 grams lean red meat (beef, venison or lamb) with 1 - 1 ½ cup steamed vegetables & 1 small kumara|
You need to have a snack at around 10am and 3pm.
You could snack on any of these foods:
|Almonds (6 - 8)|
|Any raw or steamed vegetables|
|Protein Bar (Ideal Health stock Low Carb & HPLC bars)|
|Low fat cottage cheese with lettuce, capsicum & tomato|
|A small amount of air-popped popcorn|
|2 scoops Premium Whey with 200 ml water & a small handful of frozen berries|
|You need to ensure you drink NO LESS than 2 litres water a day. This should be sipped consistently throughout the day. Lemon or lime juice (unsweetened) can be added to this|
|Diluted vegetable juice once a day|
|Tea or Coffee: NOT RECOMMENDED but if you choose to drink these, do not have for at least 1 hour after eating a meal, as the tannin & caffeine interferes with the absorption of nutrients from the food you have eaten|
|Herb Tea: Also contains tannins. Drink freely but avoid around meal times|
|2 tbsp cold-pressed olive oil, 1 tbsp lemon juice plus chopped garlic|
|Add to the food processor ½ cup tomato paste, ½ an onion finely chopped, 1 clove garlic, 1 tbsp parsley, a good pinch of Celtic sea salt. Blend together|
|Add to the food processor 1 avocado, 1 clove garlic, juice of ½ lemon, 1 tsp ground coriander, a good pinch of Celtic sea salt. Blend together. Add water to get the desired consistency|
These meal suggestions are a guideline only. People with a medical condition should seek the advice of their health care professional before making dietary changes.