By Dave Schreck

I asked that question so many times the moment my mother came home from work that she finally said, “If you’re so concerned with what’s for dinner, perhaps you should start cooking.” After all, I had been home for hours watching TV. I learned the basics of cooking out of hunger and a desire to fill up on healthy foods like pizza, burgers, oven baked French fries and pies made with Jell-O Instant Pie Filling.

Fortunately for my parents I went off to college, my tastes changed and I developed new skills in the kitchen. No matter what decade it is, we always seem to be in a hurry, and the first place to cut corners is meal preparation. (Where’s the nearest drive through?) Macrobiotic diet instructors would ask, what’s the most important room in your home? Of course, the guys would mumble “the bedroom,” but it’s the kitchen, your food pharmacy.

But who wants to be in the kitchen for hours every day? Fine restaurants (fast food restaurants excluded) spend hours in pre-prep so when you order your meal, they heat and assemble. I like to cook, but I’m not going to spend hours in the kitchen preparing meals. Well, sometimes I do on weekends, but I’ll always prepare extra for meals during the week. I imagine you’ve got a busy schedule and spending time in the kitchen isn’t high on your list.

With a little planning and creative re-use of ingredients (aka leftovers), you can eat balanced meals with minimal time in the kitchen.

Here’s the plan: Go to the grocery store once and eat for at least four days. Let’s start with the macro-ingredients: proteins, carbohydrates, and fats. A complete list is in “A Week in the Zone.” Here’s a partial list.

Proteins: Rotisserie chicken, canned tuna and salmon, ground turkey, egg substitute, low-fat turkey sausages, low-fat cottage cheese, deli-style turkey breast

Veggies/fruits: spinach, bagged salads, frozen veggies, frozen mixed berries, salsa, apples, grapefruit.

Monounsaturated fats: olive oil, almond oil.

Miscellaneous: Irish Oats, Zone Protein Powder.

Now what do I do with all these groceries? Be creative. Here are a few examples.

Three to four ounces chicken, two bags of Birdseye/Green Giant frozen veggies, apple for dessert. Use leftovers for low-carb flat bread rollup.
Tuna salad sandwich in one-half low-carb pita, 1 cup mixed berries
Breakfast, salmon patty with grapefruit. One can makes four patties.
Turkey meatloaf (enough for two to three meals), a couple of bags of mixed veggies, piece of fruit.
Turkey sausage, spinach frittata with fruit. Use leftovers in flat bread rollup.
Cottage cheese with salsa, piece of fruit. Quick and tasty.
One bagged salad topped with rotisserie chicken or turkey breast. Vinaigrette dressing. Piece of fruit.
Add one-half cup milk to 2 ½ scoops of protein powder mix, 2/3 Cup Irish oats (cook extra), dash of almond oil, top with a few mixed berries. Fast and easy.

Where are the recipes? Check your recipe books or online. Substitute soaked rolled oats for breadcrumbs and egg substitute for whole eggs.

Additional resources: “Zone Meals in Seconds” Chapter 8 “The Can-Do Zone.” More than three dozen fast and delicious recipes.

For tips on preparing a Zone meal plus more recipes: www.zonediet.com – Eating – How to Make a Zone Meal – Recipes.

Still don’t have time to fix a Zone meal? Try Dr. Sears’ Zone bars and shakes. A great way to start your day and the best way to get back on track if you slipped off into the twilight Zone.

Zone Appetit