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Zone Grocery Guide

You can't live on pasta alone, even if it is the Zone pasta used in our patented Zone Meals. Our Zone pasta meals supply your protein requirements for each meal as well as generate Freedom from Hunger®, however, we encourage  you to add other food ingredients (e.g., colorful fruits and vegetables) to ensure you are getting all your vitamins and minerals too. The Zone Grocery Guide provides you with a number of choices that allow you to personalize your Zone Meal to your particular taste. Each food ingredient in the Zone Grocery Guide represents about 50 calories.


Carbohydrate Non-Starchy Vegetables

Cooked Vegetables (steamed and drained)

  • Artichoke (½ medium)
  • Asparagus (½ cup / 6 spears)
  • Broccoli (½ cup)
  • Brussels Sprouts (½ cup)
  • Cabbage (1 ½ cup shredded)
  • Cauliflower (1 cup pieces)
  • Celery (1 cup diced)
  • Collard Greens (½ cup boiled)
  • Eggplant (1 cup cubed)
  • Green Beans (½ cup)
  • Kale (2/3 cup chopped)
  • Mushrooms (2/3 cup pieces)
  • Okra (8 pods (3" long), ½ cup sliced)
  • Onion (¼ cup chopped)
  • Red/Green Peppers (2/3 cup sliced)
  • Snow Peas (1/3 cup edible peas, no pods)
  • Spinach (½ cup)
  • Swiss Chard (¾ cup, chopped and boiled)
  • Tomato (1/3 cup diced)
  • Zucchini (1 cup sliced)

Canned Vegetables (not in oil)

  • Artichoke Hearts (3 pieces)
  • Capers (¾ cup)
  • Roasted Red Peppers (1/3 cup)

Raw Vegetables

  • Broccoli (1 cup chopped)
  • Cabbage (1 1/3 cups shredded)
  • Cauliflower (1 cup pieces)
  • Celery (4 medium stalks, 1 2/3 cups chopped)
  • Cucumber (½ medium, 1 ½ cups sliced)
  • Red/Green Peppers (1 medium, 2/3 cup chopped)
  • Mushrooms (2/3 cup pieces)
  • Onion (1/3 cup chopped)
  • Radishes (1 cup sliced)
  • Tomato (1 medium, 1 cup sliced)
  • Snow Peas (1 cup whole)
  • Zucchini (1 ½ cups sliced)

Leafy Greens Raw

  • Arugula (4 cups)
  • Endive (3 cups)
  • Lettuce (3 cups (Iceberg, Romaine, Leaf))
  • Radicchio (2 ¾ cups, shredded)
  • Spinach (3 ½ cups chopped)
  • Watercress (6 cups, chopped)

 

Legumes

  • Black Beans (¼ cup canned)
  • Chickpeas (¼ cup)
  • Hummus (2 tablespoons)
  • Kidney Beans (¼ cup canned)
  • Lentils (¼ cup boiled drained)

 

Fruits

  • Apple (½ medium)
  • Boysenberries (¾ cup)
  • Grapefruit (1 small)
  • Pear (1 medium Asian)
  • Nectarine (1 small)
  • Applesauce (½ cup unsweetened)
  • Grapes (½ cup)
  • Pear (½ medium Bosc, Bartlett)
  • Raspberries (¾ cup)
  • Apricots (3)
  • Cherries (10 or ½ cup)
  • Kiwi (1 medium)
  • Peach (1 medium)
  • Strawberries (8 medium, 1 cup whole)
  • Blackberries (2/3 cup)
  • Mandarin Oranges (½ cup water packed or in own juice)
  • Plum (1 ½ medium)
  • Tangerine (1 medium)
  • Blueberries (2/3 cup)
  • Fruit Cocktail (½ cup water packed or in own juice)
  • Orange (1 small)
  • Pomegranate (½ medium)

 

Dairy

  • 2% Milk (6 oz)
  • 2% Natural Yogurt (6 oz)
  • 2% Greek Yogurt (6 oz)
  • Low-fat Cheese (1 oz)
  • 2% Cottage Cheese (2 oz)

 

Condiments

  • ½ tablespoon of almond, cashew or natural peanut butter
  • 6 Almonds
  • 2 tablespoons Avocado
  • ½ tablespoon or 2 pats Butter
  • 3 Cashews
  • 1 ½ tablespoons Light Cream Cheese
  • 2 tablespoons Yellow or Dijon Mustard
  • 10 Small Olives
  • 1 1/3 teaspoons Olive Oil*
  • 8 Peanuts
  • 1/3 cup salsa

     * with or without unlimited vinegar of your choice for dressing