Zone Diet Menu & Nutrition

Sample Menu

Here’s a typical day of meals on the Zone diet:


6-egg-white omelet mixed with asparagus and 2 tsp. of olive oil

2/3 cup slow-cooked oatmeal

1 cup strawberries


Grilled chicken salad with 3 oz. of chicken breast, olive oil, and vinegar dressing

Fresh fruit


¼ cup low-fat cottage cheese

½ cup pineapple

1 tsp. slivered almonds


5 oz. salmon with a tablespoon of almonds

2 cups steamed vegetables

Cup of mixed berries


1 oz. cheese

8 oz. red wine


Here’s a breakdown of the nutritional content of a typical day on the Zone diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.

Zone Diet Recommended
Calories 1,092 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 33% 20%-35%
     Saturated 0.09% Less than 10%
     Trans 0% N/A
Total Carbohydrates 42% 45%-65%
(total except as noted)
27% N/A
     Fiber 22 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 29% 10%-35%
Sodium 1,346 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 2,353 mg. At least 4,700 mg.
Calcium 558 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 2.68 mcg. 2.4 mcg.
Vitamin D 0.11 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat, and carbohydrate content may not add up to 100 percent.

Last updated by Angela Haupt | December 06, 2013

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