What Is a Zone Diet Block

What Is a Zone Diet Block? One Zone diet block contains 1 mini-block of each macro nutrient: carbohydrate, protein and fat. But they don't weigh the same.    1 mini block of protein = 7 grams 1 mini block of carbohydrate = 9 grams 1 mini block of fat = 1.5 grams 7 grams of protein, 9 grams of carb and 1.5 grams of fat form 1 (one) Zone diet block. One block of Zone food offers a balanced 40-30-30 ratio. With the Zone diet block method there's no further need to count each gram of macro nutrient. Dr. Sears and other zone nutritionists offer ready-made lists of the weight of one block food. For example, we know that 1 oz. chicken breast equals 1 block of protein, 3 cups of cooked broccoli is 1 block of carb, and 1/3 tsp. olive oil equals 1 block of fat. To create a 4 blocks Zone meal we just have to multiply quantities of each macro nutrient by four. It may appear that the calculations are awfully low in calories, but there are more calories than you see. When counting Zone blocks, you only consider the primary nutrient type (e.g., treat fruits, vegetables, and any grains as a carb source alone. Eat lean protein and don't count its fat content towards your 1.5g of fat per block. Eat healthy fats and ignore any non fat macronutrients they have. Don't count the protein in tortilla, banana, or pecans, etc. Consider them carbs or fat. Treat peanut butter as a fat. You wouldn't apply the protein and carb totals in peanut butter towards your block count. Zone Block Quick Reference-all items = 1 block Favorability determinations courtesy Larry Lindenman CFJ blocks in black text; Larry L's blocks in blue italic text Proteins Most Favorable chicken breast 1 oz  turkey breast 1 oz  ground turkey 1.5 oz  veal 1 oz  beef 1 oz  ground beef  Moderately Favorable Least Favorable Larry's List  Larry's List   Beef, ground (<10% fat) 1.5 oz Beef, lean cuts 1oz Bacon, pork 3.5 slices  Beef, fatty cuts 1 oz  Beef, ground (10- 1.5 oz  canadian bacon 1 oz  corned beef 1 oz  duck 1.5 oz  ham 1 oz  lamb 1 oz  ground lamb 1.5 oz  pork 1 oz  ground pork 1.5 oz  calamari 1.5 oz  catfish 1.5 oz  clams 1.5 oz  crabmeat 1.5 oz  flounder/sole 1.5 oz  lobster 1.5 oz  salmon 1.5 oz  sardines 1 oz  scallops 1.5 oz  swordfish 1.5 oz  shrimp 1.5 oz  tuna steak 1.5 oz  tuna canned 1 oz  protein powder 1 oz  seitan 1 oz  soyburger .5 patty  soy sausage 2 links  spirulina (dried) .5 oz  soy cheese 1 oz Canadian bacon, lean 1 oz  Cheese, reduced fat 1 oz  Chicken, skinless dark meat 1 oz  Corned beef, lean 1 oz  Duck 1.5 oz  Egg, whole 1  Ham, delistyle 1.5 oz  Ham, lean 1oz  Lamb, lean 1 oz  Mozzarella cheese, skim 1 oz  Pork chop 1 oz  Pork, lean 1 oz  Ricotta cheese, skim 2 oz  Turkey bacon 3.5 oz  Turkey, skinless dark meat 1 oz  Veal 1 oz  15% fat) 1.5 oz  Hard Cheese 1 oz  Hot dog (pork, beef, turkey or chicken) 1 link  Kielbasa 2 oz  Liver, beef or chicken 1 oz  Pepperoni 1 oz  Salami 1 oz  Sausage, link or patty 1 oz        tofu, firm 2 oz tofu, soft 3 oz egg, whole 1 large egg whites, 2 large  egg substitute .25 cup  cottage cheese .25 cup cheese 1 oz cheese feta 1.5 oz cheese ricotta 2 oz Larry's List         Bass, fresh water 1 oz Bass, sea 1.5 oz Beef (range fed/game) 1oz Bluefish 1.5 oz Calamari 1.5 oz Catfish 2 oz  Chicken Breast, delistyle 1.5oz  Chicken Breast, skinless 1oz Clams 1.5 oz Cod 1.5 oz  Cottage cheese 1/4 cup  Crabmeat 1.5 oz  Egg Whites 2  Egg Substitute 1/4 cup  Haddock 1.5 oz  Halibut 1.5 oz  Lobster 1.5 oz  Mackerel 1.5 oz  Protein Powder 1 oz (check label)  Salmon 1.5 oz  Sardines 1 oz  Scallops 1.5 oz  Shrimp 2 oz  Snapper 1.5 oz  Soy burgers.5 patty  Soy hot-dog 1 link  Soy sausage links 2 links  Soy sausage 1 patty  Swordfish 1.5 oz  Tofu, firm + extra firm 3 oz  Trout 1 oz  Tuna Steak 1 oz  Tuna, canned in water 1 oz Turkey Breast, skinless 1 oz  Turkey, ground 1.5 oz  Carbohydrates Most Favorable  Moderately Favorable Butternut squash 1 cup Butternut Squash, cooked 3/4 cup Least Favorable cooked oatmeal 1/3 cup  artichoke 1 small  asparagus 12 spears  green beans 1 cup  beet greens 1.25 cup  black beans .25 cup  bok choy 3 cups  broccoli 1.25 cup  brussel sprouts .75 cup  cabbage 1.33 cup  cauliflower 1.25 cup  chick peas .25 cup  collard greens 1.25 cup  dill pickles 3 (3")  eggplant 1.5 cup   Veggies acorn squash 3/8 cup  baked beans 1/8 cup  beets .5 cup  black eyed peas .25 cup  butternut squash 1/3 cup  cooked carrots .5 cup  corn .25 cup  french fries 5  hubbard squash 2/3 cup  lima beans .25 cup  parsnips 1/3 (9")  fava beans 1/3 cup  kale 1.25 cup  kidney beans .25 cup  leeks 1 cup  lentils .25 cup  okra .75 cup  onions .5 cup  sauerkraut 1 cup  spaghetti squash 1 cup  spinach 1 1/3 cup  swiss chard 1.25 cup  tomato sauce .5 cup  yellow squash 1.25 cup  zucchini 1 1/3 cup  Fruits  banana 1/3 (9")  cranberries .25 cup  cranberry sauce 4 tsp  dates 2  figs .75  guava .5 cup  kumquat 3  mango 1/3 cup  papaya 2/3 cup  prunes 2  raisins 1 Tbsp Fruit Juice Apple Juice 1/3 cup  cranberry juice .25 cup  fruit punch .25 cup  grape juice .25 cup  grapefruit juice 3/8 cup  lemon juice 1/3 cup  orange juice 3/8 cup  pineapple  RAW  alfalfa sprouts 7.5 cup  bean sprouts 3 cups  broccoli 2 cups  cabbage 2.25 cups  cauliflower 2 cups  celery 2 cups  cucumber 1 (9")  lettuce, iceberg 1 head  lettuce, romaine 6 cups  mushrooms 3 cups  onions 2/3 cup  peppers 1.25 cup  radishes 2 cups  salsa .5 cup  snow peas .75 cup  spinach 4 cups  tomato 1 cup  apple .5 piece  apple sauce 3/8 cup  apricots 3 small  blackberries .5 cup  cantaloupe 1/4 melon  cherries 7  fruit cocktail 1/3 cup  blueberries .5 cup  grapes .5 cup  grapefruit .5 fruit  honeydew .5 fruit  kiwi 1  lemon 1  lime 1  nectarine .5  orange .5  peach 1  pear .5  pineapple .5 cup juice .25 cup  tomato juice .75 cup Grains & Breads Bagel .25 barley 1 Tbsp  biscuit .25  baked potato 1/3 cup  bread crumbs .5 oz  bread .5 slice  breadstick 1  buckwheat .5 oz  bulgur wheat .5 oz  cereal .5 oz  cornbread 1 in2  cornstarch 4 tsp  croissant .25  crouton .5 oz  donut .25  english muffin .25  flour 1.5 tsp  granola .5 oz  grits 1/3 cup   plum 1  raspberries 2/3 cup  strawberries 1 cup  tangerine 1  watermelon .5 cup  Larry's List Alfalfa sprouts 7.5 cups  Apple.5  Applesauce (unsweetened ) 3/8 cup  Apricots 3  Artichoke 1 med  Artichoke hearts 1.5 cups  Asparagus (12 spears) 1 cup  Bamboo Shoots, cut 4 cups  Barley, dry.5 Tbsp  Bean Sprouts 3 cups  Beans, black 1/4 cup  Beans, green or wax 1 cup  Blackberries 3/4 cup  Blueberries.5 cup  melba toast .5 oz  muffins .25  noodles .25 cup  instant oatmeal .5 pkt  pasta, cooked .25 cup  pasta, high protein 1/3 cup  pancake .5 (4")  pita bread .25  popcorn 2 cups  rice 3 Tbsp  rice cake 1  Roll (hamburger /hotdog) .25  roll (dinner) .5  taco shell 1  tortilla, corn 1 (6")  tortilla, flour .5 (6")  udon noodles 3 Tbsp  waffle .5  Condime nts  BBQ sauce 2 Tbsp Bok Choy 3 cups  Boysenberries .5 cup  Broccoli 4 cups  Broccoli, cooked 3 cups  Brussel Sprouts 1.5 cups  Cabbage shredded, boiled 3 cups  Cabbage, shredded 4 cups  Cauliflower 3.5 cups  Cauliflower, pieces 3.5 cups  Celery, sliced 2.5 cups  Cherries 8 or 3/4 cup  Chickpeas 1/4 cup  Collard greens, chopped 2 cups  Cucumber 1.5  Cucumber, sliced 4 cups  Eggplant 1.5 cups  Endive, chopped 10 cups  Escarole, chopped 10 cups  Catsup 2 Tbsp  cocktail sauce 2 Tbsp  honey .5 tsp  jelly/jam 2 tsp  plum sauce 1.5 Tbsp  molasses 2 tsp  pickle (Bread & Butter) 6 slices  relish (sweet) 4 tsp  Steak sauce 2 Tbsp  brown sugar 1.5 tsp  granulated sugar 2 tsp  confectoner s sugar 1 Tbsp  maple syrup 2 tsp  teriyaki sauce 1.5 Tbsp  Alcohol    beer 8 oz liquor 1 oz wine 4 oz Fruit Cocktail 1/3 cup  Grapefruit.5  Grapes.5 cup  Green or red peppers 2.5  Green pepper, chopped 2 cups  Honeydew melon, cubed 2/3 cup  Hummus 1/4 cup  Kale 1.5 cups  Kidney Beans 1/4 cup  Kiwi 1  Leeks 1 cup  Lemon 1  Lentils 1/4 cup  Lettuce, iceberg (6" diameter) 2 heads  Lettuce, romaine chopped 10 cups  Lime 1  Mushrooms, boiled 2 cups  Mushrooms, chopped 4 cups  Nectarine, medium.5  oatmeal, old fashioned/slo w cooking , cooked 1/3 cup  Snacks chocolate bar .5 oz  corn chips .5 oz  graham crackers 1.5  ice cream .25 cup  potato chips .5 cup  pretzels .5 oz  tortilla chips .5 oz  saltine crackers 4  Larry's List Acorn squash 1 med Apple cider 1/3 cup Apple juice 1/3 cup Banana 1/3 banana Barbecue sauce 2 tbsp. Beer (lite) 6 oz.  Beer (regular) 4 oz  Beets, sliced 1 cup Cake 1/3        oatmeal, old fashioned/slo w cooking , dry.5 oz  Okra, sliced 1 cup  Onion, chopped 1.5 cup  Onions, chopped & boiled.5 cup  Orange.5  Orange, manadarin, canned 1/4 cup  Peach 1  Peach, canned.5 cup  Pear.5  Plum 1  Radishes, sliced 2.5 cups  Raspberries 1 cup  Salsa.5 cup  Sauerkraut 1 cup  Snow peas 1.5 cups  Spinach chopped, cooked 3.5 cups  Spinach,raw, 4 cups  Spinach,chop ped 20 cups  Strawberries 1 cup  Swiss chard, chopped 2  slice  Candy bar 1/4  Cantaloupe 1/4 melon  Cantaloupe, cubed 3/4 cup  Carrot 1 cup  Carrot, shredded 1 cup  Carrot, sliced 1 cup  Cocktail sauce 2 Tbsp.  Cookie (small) 1  Corn 1/4 cup  Cracker (graham) 1.5  Cranberry juice 1/4 cup  Distlled Spirits 1 oz  Fruit punch 1/4 cup  Grape juice 1/4 cup  Grapefruit juice 1/3 cup  Honey.5 Tbsp  Ice cream, regular 1/4 cup  Jam or Jelly 2 tsp cups  Tangerine 1  Tomato 2  Tossed Salad 1  Turnip Greens, chopped 4 cups  Turnip mashed 1.5 cups  Yellow squash 2 cups  Zucchini, sliced 2 cups Ketchup 2 Tbsp.  Lemonade 1/3 cup  Lima beans 1/4 cup  Melba toast.5 oz  Millet.5 oz  Molasses, light 2 Tbsp  Muffin, blueberry 1/4  Noodles, egg (cooked) 1/4 cup  Orange juice 1/3 cup  Pancakes (4") 1  Parsnips 1/4 cup  Pasta, cooked 1/4 cup  Peas.5 cup  Pineapple juice 1/4 cup  Pineapple, cubed.5 cup  Pinto Beans 1/4 cup  Pita Bread Pocket 1/4  Pita bread, mini pocket.5  Plum sauce 1.5 Tbsp  Popcorn,  popped 2 cups  Potato chips .5 oz  Potato, baked 1/3 cup  Potato, boiled 1/3 cup  Potato, mashed 1/5 cup  Pretzels.5 oz  Refried beans 1/4 cup  Relish, pickle 2 tsp  Rice cake 1  Rice, brown/whit e cooked 1/5 cup  Roll, bulkie 1/4  Roll, hamburger. 5  Roll, small dinner.5  Sugar, brown 2 tsp  Sugar, confectioner y 1 Tbsp  Sugar, granulated 2 tsp  Sweet potato, baked 1/3  Sweet potato, mashed 1/5 cup  Syrup, pancake or maple 2 tsp  Taco shell 1  Teriyaki sauce 1 Tbsp  Tomato juice 1 cup  Tortilla chips.5 oz  Tortilla, corn (6") 1  Tortilla, flour (8").5  V-8 Juice 3/4 cup  Waffle.5  Watermelon , cubed 3/4 cup  Wine 4 oz Fats Most Favorable almonds ~3  avocado 1 Tbsp  canola oil 1/3 tsp  macadamia nuts ~1  olives ~5  peanut butter .5 tsp  peanuts ~6  cashews ~3  peanut oil 1/3 tsp  Moderately Favorable Least Favorable Larry's List Mayonnai se, light 1 tsp  Mayonnai se, regular 1/3 tsp  Sesame oil.5 tsp  Soybean oil 1/3 tsp  Larry's List Bacon bits (imitation) 1/3 tsp  Butter 1/3 tsp  Cream (half & half).5 tsp  Cream cheese 1/3 tsp  olive oil 1/3 tsp  tahini 1/3 tsp  guacamole .5 Tbsp  vegetable oil 1/3 tsp  mayonnaise 1/3 tsp  mayo, light 1 tsp  sesame oil 1/3 tsp  sunflower seeds 1/4 tsp  bacon bits 2.5 tsp  butter 1/3 tsp  half and half 1 Tbsp  cream, light .5 tsp  cream cheese 1 tsp  sour cream 1 tsp  tartar sauce .5 tsp  lard 1/3 tsp  veg. shortening 1/3 tsp   Walnuts, shelled & chopped 1 tsp Cream cheese, light 1 tsp  Lard 1/3 tsp  Sour cream.5 tsp  Sour cream, light 1 tbsp  Vegetable shortening 1/3 tsp  Larry's List  Almond Butter 1/3 tsp  Almonds, slivered 1.5 tsp  Almonds, whole 3 Avocado 1 tbsp  Canola Oil 1/3 tsp  Guacamole 1 tbsp  Macadamia Nuts 1 nut  Olive oil 1/3 tsp  Olive oil/Vinegar dressing (1 part/2 parts) 1 Tbsp  Olives 3  Peanut butter, natural.5 tsp  Peanut Oil 1/3 tsp  Peanuts 6  Tahini.5 tsp  Combos (one block of Pro and one block of Carb)  milk 1 cup  yogurt (plain).5 cup  soybeans 1/4 cup  soymilk 1 cup  tempeh 1.5 oz Back to the Crossfit FAQ Block Chart courtesy CrossFit.com's CrossFit Journal and Larry Lindenman