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HEALTHY ZONE DIET MEAL PLAN

HEALTHY ZONE DIET MEAL PLAN

What is Zone Diet?

The zone diet meal plan or weight loss plan built upon the idea that the ratio of carbohydrates to proteins and fats can control the fat level of insulin in the bloodstream. An excessive hormone can raise fat storage and inflammation in the body.

The zone diet helps in regulating the metabolism with a diet of 40% carbohydrates, 30% fat. This idea is now usually known as the 40-30-30 plan. The diet doesn’t forbid any foods but rigorously restricts those high in fat and carbohydrates. However, fruits and vegetables are the preferred source of carbohydrates in the Zone diet. Protein is limited to low-fat portions that are no bigger and no thicker than the palm of the hand. Monounsaturated fats such as olive oil, canola oil, almonds, macadamia nuts, and avocados are suggested.

The American heart association (AHA) classifies the zone as a high-protein diet and has allotted an official reference warning against such programs. The AHA statement says high-protein diets have not been effective for long-term weight loss and could actually be hazardous to health. Moreover, they restrict the intake of vital vitamins and minerals. Besides this, the American dietetic association (ADA) rates the zone more judiciously and recommends that it is closer to dietician’s references than some other high-protein diets.

Meal plans

However, the guidelines contain having three meals and two snacks every day. Every meal must include some protein, about the size of a small chicken breast and each snack should contain some protein.

The more carbohydrates you eat, the more insulin they secrete. Insulin turns left-over carbohydrates into stored fat. While dietary fat doesn’t activate insulin secretion.  

In conclusion, the zone diet meal plans emphasise on eating:

  • Low-density carbohydrates
  • Dietary fat
  • Protein

Here are 12 healthful zone diet meal plans! Read in a glance.

Read the related article- 5 Mediterranean Diet soup Recipes- Healthful Soups

1. Black Bean Hummus

Black Bean Hummus
Black Bean Hummus

You have always acknowledged that your favourite snack is good for you, however now you can chow down knowing that it could actually protect your life. This version swaps back beans for the traditional garbanzo bean. It gives it a more Southwest-inspired flavor.



2. Creamy Spiced Cauliflower Soup

Creamy Spiced Cauliflower Soup
Creamy Spiced Cauliflower Soup

This silky textured cauliflower soup is so delicious, you would never predict that it’s totally vegan. Coconut milk provides it it’s viscosity, while cauliflower enhances a ton of health and flavour.



3. Crispy Homemade Baked Falafel

Crispy Homemade Baked Falafel
Crispy Homemade Baked Falafel

With any Greek-inspired diet, you require a token falafel recipe. This one is baked in order to avoid excessive oil, and stuffed inside a pita with lettuce, tomato, and yoghurt.



4. Spicy Shrimp and Avocado Lettuce Wraps

 Spicy Shrimp and Avocado Lettuce Wraps
Spicy Shrimp and Avocado Lettuce Wraps

Certainly, blue zones are by the ocean. So it’s no surprise that you will find seafood recipes. These zesty shrimp and avocado wraps are light yet appetizing midday nosh.  



5. Lemon Herb Mediterranean Chicken Salad

Lemon Herb Mediterranean Chicken Salad
Lemon Herb Mediterranean Chicken Salad

The popularity of Blue zones recipes are plant-based, moreover, you will sometimes find skinny protein, such as chicken, in restraint. Here, it is paired with creamy avocado, olives, cucumber, and tomatoes in a satisfying salad.



6. Mediterranean Chickpea Salad

Mediterranean Chickpea Salad
Mediterranean Chickpea Salad

The zone diet is mostly based on the recipes of Ikaria, Greece, where its people often live well over 100. This chickpea salad is possibly something they constantly snack on and so should you.



7. Sardinian Longevity Minestrone

Sardinian Longevity Minestrone
Sardinian Longevity Minestrone

Could this vegetable and bean-filled soup be the key to living longer? There is only one solution to find out! Try it.

8. White Bean Posole Verde

White Bean Posole Verde
White Bean Posole Verde

Basically, soups are always a good alternative for a quick and filling meal. However, garnish this white bean posole soup with avocado, pomegranates, and cilantro for a burst of flavour.



9. Southwest Quinoa Salad

Southwest Quinoa Salad
Southwest Quinoa Salad

Prepare this quinoa salad on weekends and your lunch will be set for a week. Top this salad with some roasted veggies and you are good to go.



10. Mango and Black Bean Tacos

Mango and Black Bean Tacos
Mango and Black Bean Tacos

Tacos are most welcomed in every diet. Moreover, this vegetarian blend is full of mango, avocado and black beans with spicy drizzle.



11. Turmeric Roasted Potatoes with Green Beans

Turmeric Roasted Potatoes with Green Beans
Turmeric Roasted Potatoes with Green Beans

While turmeric is a natural anti-inflammatory, so it’s advantageous to add it in whenever you can. Try drizzling over diced potatoes and green beans before roasting for a simple side dish.  



12. Vegetarian Cassoulet with Mushrooms and Chard

Vegetarian Cassoulet with Mushrooms and Chard
Vegetarian Cassoulet with Mushrooms and Chard

Particularly dinner guests who are not aware of the zone diet meal plan will love this vegetarian cassoulet. Mushrooms give the dish a meaty flavour; therefore Swiss chard raises the nutrition to insane levels.



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