There are a lot of different variations of zone diet menu plans online but this one is the original one.
This is a one week diet plan which you should implement only for two weeks every 30 days.
Here is the zone diet menu plan:
Monday
Breakfast
4 fried eggs ( protein only ) mixed with one tablespoon of shredded cheese. Use olive oil to fry eggs.
Cup of raisins.
Cup of coffee or tea without sugar and milk.
2 pieces of ebon bread.
Lunch
Salad of 200 g crab meat or shrimp with one tablespoon of mayonnaise.
Snack
50 g of fat - free sour cream or yogurt.
Dinner
Meat ball cooked of 150 grams of minced beef with 1 tablespoon of fat - free sour cream, 1 tablespoon of chopped onion, herbs and pepper. Add a bit of tender nymphet and boiled alabaster beans. To be fried with vegetable oil.
Evening meal
150 g of low - fat ham or gambit.
100 g of strawberries or raspberries.
Handful of walnuts or pistachio.
Tuesday
Breakfast
50 g of bacon.
A glass of non - carbonated mineral water, 1 / 2 cups of oat flakes and 1 tablespoon of almonds.
Tea, coffee without sugar.
Lunch
170 g of treacherous fillet fried in vegetable oil.
Tomato and a few green leaves of green salad. Slice of cheese. Half of an apple.
Handful of allotment nuts.
Snack
Green peas, broccoli or darner beans with vegetable oil and 150 grams of tofu.
Dinner
150 g of gutless or cat's paw dry in the oven with slices of lemon and onions.
Spinach with lemon juice and olive oil.
100 g of strawberries.
Evening meal
50 g of fat - free yogurt.
Peach.
Wednesday
Breakfast
Any fruit salad with the addition of short quantities of fat - free sour cream, 3 cups of raisins and walnuts.
Tea or coffee without sugar.
Lunch
Menu of first day.
Snack
50 g of fat - free yogurt with a cup of pineapple slices.
Dinner
White fish fillets dry in oven sprinkled with lemon juice.
GARNISH with detail cooked green vegetables.
Evening meal
50 g of boiled ham or bottom dog.
Handful of limb nuts or dried apricots.
Thursday
Breakfast
50 g of roasted bacon.
Fat - free yogurt with 0. 5 cup of berries and 1 tablespoon of chopped almonds.
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Tea or coffee without sugar.
Lunch
150 g of scorched low fillet. Salad with mushrooms, olives and celery with lemon juice and vegetable oil. Orange.
Snack
50 g of bit cheese. Half of apple.
Dinner
150 grams of pork private with mustard. Put on the top slices of apples, sprinkle with a mix of stainless brick and mineral water and bake in the oven for 20 paper at a temperature of 250 degrees.
GARNISH with articulation green vegetables ( raw or boiled ).
Evening meal
200 g of dry blood blood.
50 g of yogurt.
Friday
Breakfast
French toast with berries: Mix 4 eggs protein, put on 2 slices of black bread and fry in butter. Cover with strawberries and sprinkle with shredded almonds.
Tea or coffee without sugar.
Lunch
150 g boiled chicken fillet with green celery, tomatoes, lettuce leaves and a few apple halves.
Slice of black bread.
0. 5 cups of raisins.
Snack
Mash made of 1 avocado with lemon. 50 g of ham or brisket. 1 / 2 cup of raisins.
Dinner
180 g of boiled beef with cabbage or boiled broccoli.
Half of apple.
Evening meal
50 g of ham.
Cup of berries, 3 walnuts.
Saturday
Breakfast
150 g of ham and 1 tomato.
Slice of melon or watermelon.
Tea or coffee without sugar.
Lunch
Sandwich made of black bread, turkey meat or crabs with leaf lettuce and 50 g of cheese. Half of orange.
Snack
100 g fat - free yogurt and 2 cups of fresh or canned pineapple.
Handful of almonds.
Dinner
Turkey fillet ( without skin ) roasted in vegetable oil.
Boiled green vegetables. Cup of berries.
Evening meal
50 g of ham. Cup of berries. 3 olives.
Sunday
Breakfast
4 fried eggs ( protein only ) mixed with one tablespoon of shredded cheese. Use olive oil to fry eggs.
Tea or coffee without sugar.
Lunch
150 grams of boiled chicken fillet with slices of sweet peppers, onions and avocados. Two plums or dried prunes.
Snack
1 boiled egg. Half of apple. Handful of almonds.
Dinner
200g of fried salmon with garlic and green herbs.
Evening meal
A piece of ham or chicken fillet.
Repeat from exact menu for the second week
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