Zone Food Blocks

Zone Blocks™ – The Precision Approach to get you in the Zone

Zone Food Blocks provide the most precise way to balance protein, carbohydrate, and fat to optimize hormonal balance that is the basis of the Zone Diet. Once you become accustomed to the size of your favorites in terms of Zone Food Blocks, making Zone meals is easy.

Use this tool to assemble meals and snacks that fit your lifestyle. It’s easy. Here’s what you need to know:

  • 1 Zone Block of Protein: contains 7 grams of protein
  • 1 Zone Block of Carbohydrate: contains 9 grams of carbohydrates (total carbohydrates minus fiber)
  • 1 Zone Block of Fat: contains 1.5 grams

To make a Zone meal, a typical female needs 3 Zone Food Blocks from each of the block categories: protein, carbohydrate and fat.  A typical male will require about 4 blocks of each at every meal.  If you haven’t already done so, find out how many Zone Blocks you’re allowed to consume in a day. For most women it will be about 11, and for most men it will be about 14. Your activity level influences your Zone-Block daily allowance.  ((what about snacks?? How often should you eat and how long between meals?))

Use the Body Fat Calculator to determine the exact amount of food blocks you can consume based on your activity level.  Once you are comfortable with the number of blocks you need, our Food Block guide will help you assemble meals and snacks that fit your lifestyle. It’s really easy once you get the hang of it, we promise!

Access hundreds of foods, and their Food Block information, below.

FoodCategoryFood BlockQuantityRating
Acorn SquashCooked VegetablesCarbohydrate½ cupFair
Alfalfa SproutsRaw VegetablesCarbohydrateunlimitedBest
Almond ButterOils, Nuts, and SpreadsFat1 tsp.Best
Almond OilOils, Nuts, and SpreadsFat⅓ tsp.Best
Almonds (slivered)Oils, Nuts, and SpreadsFat1 tsp.Best
Almonds (whole)Oils, Nuts, and SpreadsFat3Best
Apple CiderFruit JuicesCarbohydrate⅓ cupPoor
Apple JuiceFruit JuicesCarbohydrate⅓ cupPoor
Applesauce (unsweetened)FruitsCarbohydrate⅓ cupBest
ApricotsFruitsCarbohydrate3 eachBest
ArtichokeCooked VegetablesCarbohydrate1 largeBest
Artichoke HeartsCooked VegetablesCarbohydrate2¼ cup
Asparagus (28 spears)Cooked VegetablesCarbohydrate2¼ cupBest
AvocadoOils, Nuts, and SpreadsFat1 Tbsp.Best
Bacon Bits (Hormel, real)Oils, Nuts, and SpreadsFat1 Tbsp.Poor
Bacon, pork (read label)Meat and PoultryProtein½ slice
Bagel (small)Grains, Cereals & BreadsCarbohydrate¼Poor
Bamboo ShootsCooked VegetablesCarbohydrate3¾ cup
Barbecue SauceOthersCarbohydrate2 Tbsp.Poor
Barley (dry)GrainsCarbohydrate2½ tsp.
Bass (freshwater)Fish and SeafoodProtein2 oz.Best
Bass (sea)Fish and SeafoodProtein2 oz.Best
Bean Sprouts, mungRaw VegetablesCarbohydrate2¼ cupBest
Beans, bakedCooked VegetablesCarbohydrate¼ cupFair
Beans, blackCooked VegetablesCarbohydrate½ cupBest
Beans, green or waxCooked VegetablesCarbohydrate1½ cupBest
Beans, refriedCooked VegetablesCarbohydrate⅓ cupFair
Beef, filet mignon
Meat and PoultryProtein1 oz.Fair
Beef, grass fed, ground
Meat and PoultryProtein1 oz.
Beef, grass-fed, strip steaks, lean only
Meat and PoultryProtein1 oz.Fair
Beef, ground (<10% fat)
Meat and PoultryProtein1 oz.Poor
Distilled SpiritsAlcoholCarbohydrate1 oz. Poor
Canadian Bacon, leanMeat and PoultryProtein1½ oz.Fair
Beer (light)AlcoholCarbohydrate9 oz.
Beer (regular)AlcoholCarbohydrate7½ oz.
Celery, stalks 7½-8″Raw VegetablesCarbohydrate16Best
BlackberriesFruitsCarbohydrate1⅓ cupBest
BlueberriesFruitsCarbohydrate½ cupBest
BluefishFish and SeafoodProtein1¼ oz.Best
Bok ChoyCooked VegetablesCarbohydrate6½ cupBest
BoysenberriesFruitsCarbohydrate1 cupBest
Bread crumbs, plainGrains, Cereals & BreadsCarbohydrate4½ tsp.
Bread, whole grain or whiteGrains, Cereals & BreadsCarbohydrate½ slicePoor
Breadstick, hardGrains, Cereals & BreadsCarbohydrate2-3 (15g)Poor
Breadstick, softGrains, Cereals & BreadsCarbohydrate½ (15g)Poor
BroccoliCooked VegetablesCarbohydrate1½ cupBest
BroccoliRaw VegetablesCarbohydrate2⅓ cupBest
Brussels SproutsCooked VegetablesCarbohydrate1¼ cup
Brussels SproutsRaw VegetablesCarbohydrate2 cupBest
Buckwheat, dryGrains, Cereals & BreadsCarbohydrate5 tsp.Poor
Bulgur wheat, dryGrains, Cereals & BreadsCarbohydrate4 tsp.Poor
ButterOils, Nuts, and SpreadsFat⅓ tsp.Poor
Butternut Squash, cubedCooked VegetablesCarbohydrate½ cupFair
Cabbage, shreddedCooked VegetablesCarbohydrate1⅔ cupBest
Cabbage, shreddedRaw VegetablesCarbohydrate4 cupBest
Cake (15g)OthersCarbohydrate⅓ slicePoor
Calamari (squid)Fish and SeafoodProtein1½ oz.Best
Candy BarOthersCarbohydrate¼Poor
Canola OilOils, Nuts, and SpreadsFat⅓ tsp.Fair
CantaloupeFruitsCarbohydrate¼ melon (122g)Poor
Cantaloupe, cubedFruitsCarbohydrate¾ cupPoor
CarrotRaw VegetablesCarbohydrate2Best
Carrot, gratedRaw VegetablesCarbohydrate1 cup (132g)Best
Carrot, slicedRaw VegetablesCarbohydrate1 cupBest
Cashews Oils, Nuts, and SpreadsFat2Best
CatfishFish and SeafoodProtein1½ oz.Best
Cauliflower PiecesCooked VegetablesCarbohydrate4 cupBest
Cauliflower PiecesRaw VegetablesCarbohydrate2¾ cupBest
Celery, slicedRaw VegetablesCarbohydrate6½ cupBest
Cereal, dryGrains, Cereals & BreadsCarbohydrate½ oz.Poor
Cheese, low-fatProtein-Rich DairyProtein1 oz.Fair
Cheese, nonfatProtein-Rich DairyProtein1 oz.Best
Cherries, sweetFruitsCarbohydrate8 eachBest
Chicken Breast, deli-styleMeat and PoultryProtein1½ oz.Best
Chicken Breast, skinlessMeat and PoultryProtein1 oz.Best
Chicken skinless, dark meatMeat and PoultryProtein1 oz.Fair
ChickpeasCooked VegetablesCarbohydrate¼ cup Best
Barley, cookedGrainsCarbohydrate¼ cup Best
ClamsFish and SeafoodProtein1½ oz.Best
Cocktail SauceOthersCarbohydrate2 Tbsp.Poor
CodFish and SeafoodProtein1½ oz.Best
Collard Greens, choppedCooked VegetablesCarbohydrate2½ cupBest
Cookie (small)OthersCarbohydrate1Poor
CornCooked VegetablesCarbohydrate¼ cupFair
CornbreadGrains, Cereals & BreadsCarbohydrate1-inch square (18g)Poor
Corned Beef, leanMeat and PoultryProtein1½ oz.Fair
CornstarchGrains, Cereals & BreadsCarbohydrate1 Tbsp.
Cottage Cheese, low-fat, 1%Protein-Rich DairyProtein¼ cupBest
Couscous, dryGrains, Cereals & BreadsCarbohydrate1 Tbsp. (11g)Poor
Crab MeatFish and SeafoodProtein1¼ oz.Best
Cracker, grahamGrains, Cereals & BreadsCarbohydrate¾ (12g)Poor
Cracker, saltineGrains, Cereals & BreadsCarbohydrate4Poor
Cracker, TriscuitGrains, Cereals & BreadsCarbohydrate3Poor
CranberriesFruitsCarbohydrate¾ cupPoor
Cranberry Juice, unsweetFruit JuicesCarbohydrate¼ cupPoor
Cranberry Sauce, jelliedFruitsCarbohydrate3 tsp.Poor
Cream (half & half), low-fatProtein-Rich Dairy
Fat2 tsp.Poor
Cream CheeseOils, Nuts, and SpreadsFat1 tsp.Poor
Cream Cheese, lightOils, Nuts, and SpreadsFat2 tsp.Poor
Croissant, plainGrains, Cereals & BreadsCarbohydrate¼ (15g)Poor
CroutonGrains, Cereals & BreadsCarbohydrate¼ cupPoor
Cucumber (medium 7½”)Raw VegetablesCarbohydrate3Best
Cucumber, slicedRaw VegetablesCarbohydrate5 cupBest
Doughnut, plainGrains, Cereals & BreadsCarbohydratePoor
Dr. Sears ZoneRx BarProtein/Carbohydrate SourcesProtein½ barBest
Duck, breastMeat and PoultryProtein1¼ oz.Fair
Egg SubstituteEggsProtein¼ cupBest
Egg WhitesEggsProtein2 largeBest
EggplantCooked VegetablesCarbohydrate1½ cupBest
Endive, choppedRaw VegetablesCarbohydrateunlimitedBest
English MuffinGrains, Cereals & BreadsCarbohydrate¼Poor
Escarole, choppedRaw VegetablesCarbohydrateunlimitedBest
French FriesCooked VegetablesCarbohydrate7 (43g)Fair
Fruit Cocktail (light)FruitsCarbohydrate⅓ cupBest
Fruit PunchFruit JuicesCarbohydrate¼ cupPoor
GranolaGrains, Cereals & BreadsCarbohydrate3 Tbsp. (25g)Poor
Grape JuiceFruit JuicesCarbohydrate¼ cupPoor
Grapefruit JuiceFruit JuicesCarbohydrate⅓ cupPoor
GrapesFruitsCarbohydrate½ cupBest
Greek Yogurt, plain, low-fat, low-fatProtein-Rich DairyProtein⅓ cupBest
Green or Red PeppersRaw VegetablesCarbohydrate2Best
Green Pepper, choppedRaw VegetablesCarbohydrate2¼ cup
Grits, cookedGrains, Cereals & BreadsCarbohydrate⅓ cupPoor
GuacamoleOils, Nuts, and SpreadsFat1 Tbsp.Best
Guava, choppedFruitsCarbohydrate½ cup (100g)
HaddockFish and SeafoodProtein1½ oz.Best
HalibutFish and SeafoodProtein1¼ oz.Best
Ham, leanMeat and PoultryProtein1 oz.Fair
Ham, lean deli-styleMeat and PoultryProtein1½ oz.Fair
Hard CheesesProtein-Rich DairyProtein1 oz.Poor
HoneyOthersCarbohydrate½ Tbsp.Poor
Honeydew Melon, cubedFruitsCarbohydrate½ cup
Hot Dog (beef or pork)Meat and PoultryProtein1-2 link (56g)
Hot Dog (chicken or turkey)Meat and PoultryProtein1-2 link (56g)
HummusRaw VegetablesCarbohydrate¼ cupBest
Ice Cream, premiumOthersCarbohydrate3 Tbsp.Poor
Ice Cream, regularOthersCarbohydrate¼ cupPoor
Jalapeño Peppers, slicedRaw VegetablesCarbohydrate2⅔ cupBest
KaleCooked VegetablesCarbohydrate2½ cup
KetchupOthersCarbohydrate2 Tbsp.Poor
Kidney BeansCooked VegetablesCarbohydrate¼ cupBest
Lamb, leanMeat and PoultryProtein1¼ oz.
LardOils, Nuts, and SpreadsFat⅓ tsp.
Lemon Juice, fresh squeezedFruit JuicesFruit Juices½ cup
LeeksCooked VegetablesCarbohydrate1¼ cupBest
Lemonade Fruit JuicesCarbohydrate¼ cup
LentilsCooked VegetablesCarbohydrate⅓ cupBest
Lettuce, iceburg (6″ diameter)Raw VegetablesCarbohydrate1 headBest
Lettuce (Romaine, chopped)Raw VegetablesCarbohydrate14 cupBest
Lima BeansCooked VegetablesCarbohydrate¼ cupFair
LimeFruitsCarbohydrate1½ (115g)Best
Lime Juice, fresh squeezedFruit JuicesFruit Juices½ cup
LobsterFish and SeafoodProtein1½ oz.Best
Macadamia NutOils, Nuts, and SpreadsFat1Best
MackerelFish and SeafoodProtein1½ oz.Best
Mango, slicedFruitsCarbohydrate⅓ cupPoor
Mayonnaise, lightOils, Nuts, and SpreadsFat1 tsp.Fair
Mayonnaise, regularOils, Nuts, and SpreadsFat⅓ tsp.Fair
Melba Toast (3¾” x 1¾” x ⅛”)Grains, Cereals & BreadsCarbohydratePoor
Milk, 1% low-fatProtein/Carbohydrate SourcesProtein1 cupBest
Millet, dryGrains, Cereals & BreadsCarbohydrate1 Tbsp.Poor
Molasses, lightOthersCarbohydrate1½ tsp. (12g)Poor
Mozzarella Cheese, part skimProtein-Rich DairyProtein1 oz.Fair
Muffin, blueberry (mini)Grains, Cereals & BreadsCarbohydrate½ (17g)Poor
Mushrooms (boiled)Cooked VegetablesCarbohydrate2 cupBest
Mushrooms, choppedRaw VegetablesCarbohydrate4 cupBest
Nectarine (medium)FruitsCarbohydrate½Best
Noodles, egg (cooked)Grains, Cereals & BreadsCarbohydrate¼ cupPoor
OatmealGrainsCarbohydrate⅓ cupBest
Oatmeal, dryGrainsCarbohydrate½ oz.Best
Okra, slicedCooked VegetablesCarbohydrate2¾ cupBest
Olive OilOils, Nuts, and SpreadsFat⅓ tsp.Best
Olive Oil & Vinegar DressingOils, Nuts, and SpreadsFat⅓ tsp oil + vinegarBest
Olives, large (slivered)Oils, Nuts, and SpreadsFat2 (11g)Best
Onions, chopped (boiled)Cooked VegetablesCarbohydrate½ cupBest
Onions, chopppedRaw VegetablesCarbohydrate¾ cup
Orange, smallFruitsCarbohydrate1 (96g)
Orange JuiceFruit JuicesCarbohydrate⅓ cupPoor
Orange, Mandarin (canned in water)FruitsCarbohydrate⅓ cupBest
Pancake (5 inch)Grains, Cereals & BreadsCarbohydrate½ (25g)
Papaya, cubedFruitsCarbohydrate⅔ cup (96g)
ParsnipsCooked VegetablesCarbohydrate⅓ cup (67g)
Pasta, cooked elbowsGrains, Cereals & BreadsCarbohydrate¼ cupPoor
PeachFruitsCarbohydrate1 (112g)Best
Peaches (canned in water)FruitsCarbohydrate¾ cupBest
Peanut Butter, naturalOils, Nuts, and SpreadsFat½ tsp.Best
Peanut OilOils, Nuts, and SpreadsFat⅓ tsp.Best
PeanutsOils, Nuts, and SpreadsFat6 (3g)
PearFruitsCarbohydrate½ (74g)Best
PeasCooked VegetablesCarbohydrate¾ cup
PepperoniMeat and PoultryProtein1¼ oz.
Pineapple JuiceFruit JuicesCarbohydrate3 oz.
Pineapple, dicedFruitsCarbohydrate½ cup (75g)
Pinto BeansCooked VegetablesCarbohydrate¼ cup (51g)
Pita BreadGrains, Cereals & BreadsCarbohydrate¼ pocketPoor
Pita Bread, miniGrains, Cereals & BreadsCarbohydrate½ pocketPoor
Plum SauceOthersCarbohydrate2 tsp.
Popcorn, air poppedGrains, Cereals & BreadsCarbohydrate1½ cup
Pork ChopMeat and PoultryProtein1¼ oz.
Pork, leanMeat and PoultryProtein1¼ oz.
Potato ChipsOthersCarbohydrate½ oz.Poor
Potato, bakedCooked VegetablesCarbohydrate⅓ cup (45g)
Potato, boiledCooked VegetablesCarbohydrate⅓ cupFair
Potato, mashedCooked VegetablesCarbohydrate¼ cupFair
PretzelsOthersCarbohydrate½ oz.Poor
Prunes, driedFruitsCarbohydrate2 (16g)Poor
Radishes, slicedRaw VegetablesCarbohydrate4 cupBest
RaisinsFruitsCarbohydrate1 Tbsp.Poor
RaspberriesFruitsCarbohydrate1⅓ cup
Relish, pickleOthersCarbohydrate5 tsp.Poor
Rice CakeGrains, Cereals & BreadsCarbohydrate1 (14g)
Rice, brown (cooked)Grains, Cereals & BreadsCarbohydrate⅕ cupPoor
Rice, white (cooked)Grains, Cereals & BreadsCarbohydrate⅕ cupPoor
Ricotta Cheese, skimProtein-Rich DairyProtein2 oz.Fair
Roll, bulkieGrains, Cereals & BreadsCarbohydrate¼Poor
Roll, dinner (small)Grains, Cereals & BreadsCarbohydrate½Poor
Roll, hamburgerGrains, Cereals & BreadsCarbohydrate½Poor
SalamiMeat and PoultryProtein1 oz.Poor
Salmon (note: rich in EPA)Fish and SeafoodProtein1½ oz.Best
SalsaRaw VegetablesCarbohydrate1 cupBest
Sardines (note: rich in EPA)Fish and SeafoodProtein1½ oz.Best
Sauerkraut (canned)Cooked VegetablesCarbohydrateunlimited
Sausage, porkMeat and PoultryProtein2 links (56g)Poor
Sausage, porkMeat and PoultryProtein2 patties (56g)Poor
ScallopsFish and SeafoodProtein1½ oz.Best
Sesame oilOils, Nuts, and SpreadsFat⅓ tsp.
ShrimpFish and SeafoodProtein1 oz.Best
SnapperFish and SeafoodProtein1 oz.Best
Snow PeasRaw VegetablesCarbohydrate1¼ cup
Sour CreamOils, Nuts, and SpreadsFat½ tsp.Poor
Sour Cream, lightOils, Nuts, and SpreadsFat1 Tbsp.Poor
Soy BurgersMixed Protein SourcesProtein½ patty (60g)Fair
Soy Flour, defattedMixed Protein SourcesProtein2 Tbsp. (14g)Fair
Soy MilkMixed Protein SourcesProtein5-8 oz.
Soy Protein Powder Mixed Protein SourcesProtein⅓ oz. (9g)Fair
Soybean Canadian BaconMixed Protein SourcesProtein1½ slices (28g)
Soybean Frozen Sausage PattyMixed Protein SourcesProtein1 patty (38g)Fair
Soy CrumblesMixed Protein SourcesProtein⅓ cupFair
Yogurt, Greek plain no-fatMixed Protein SourcesProtein¼ cup (69g)
Soybean OilOils, Nuts, and SpreadsFat⅓ tsp.Fair
Soybeans, green, boiled (Edamame)Mixed Protein SourcesProtein⅓ cup
Spaghetti SquashCooked VegetablesCarbohydrate1 cupBest
Spinach, choppedCooked VegetablesCarbohydrate4½ cupBest
Spinach, choppedRaw VegetablesCarbohydrate20 cupsBest
Strawberries, slicedFruitsCarbohydrate1 cupBest
Sugar, brownOthersCarbohydrate1 Tbsp.
Sugar, confectionaryOthersCarbohydrate1 Tbsp.Poor
Sugar, granulatedOthersCarbohydrate2 tsp.Poor
Sweet Potato, bakedCooked VegetablesCarbohydrate¼ cupFair
Sweet Potato, mashedCooked VegetablesCarbohydrate2½ Tbsp. (36g)Fair
Swiss Chard, choppedCooked VegetablesCarbohydrate2½ cupBest
SwordfishFish and SeafoodProtein1¼ oz.Best
Syrup, mapleOthersCarbohydrate2 tsp.Poor
Syrup, pancakeOthersCarbohydrate2 tsp.Poor
Taco ShellGrains, Cereals & BreadsCarbohydrate1Poor
TahiniOils, Nuts, and SpreadsFat½ Tbsp.Best
TempehProtein/Carbohydrate SourcesProtein1¼ oz.
Teriyaki SauceOthersCarbohydrate1¾ Tbsp.
Tofu, firmMixed Protein SourcesProtein2½ oz.
Tofu, silkenMixed Protein SourcesProtein5½ oz.Fair
Tofu, softMixed Protein SourcesProtein3 oz.Fair
TomatoRaw VegetablesCarbohydrate2 (333g)Best
Tomato JuiceFruit JuicesCarbohydrate1 cupPoor
Tomato, cherryRaw VegetablesCarbohydrate2¼ cupBest
Tomato, choppedRaw VegetablesCarbohydrate1¾ cupBest
Tortilla ChipsOthersCarbohydrate½ oz.Poor
Tortilla, corn (six-inch)Grains, Cereals & BreadsCarbohydrate1Poor
Tortilla, flour (eight inch)Grains, Cereals & BreadsCarbohydrate½Poor
TroutFish and SeafoodProtein1 oz.Best
Tuna (steak)Fish and SeafoodProtein1 oz.Best
Tuna, white canned in waterFish and SeafoodProtein1 oz.Best
Turkey BaconMeat and PoultryProtein1½ oz,. 3 stripsBest
Turkey Breast, deli-styleMeat and PoultryProtein1¼ oz.Best
Turkey Breast, skinlessMeat and PoultryProtein1 oz.Best
Turkey Breast, ground Meat and PoultryProtein1¼ oz.Best
Turkey, skinless, dark meatMeat and PoultryProtein1 oz.Fair
Turnip Greens, choppedCooked VegetablesCarbohydrate7 cupBest
Turnip, mashedCooked VegetablesCarbohydrate1¼ cup
V-8Fruit JuicesCarbohydrate1 cupPoor
Veal, loin, leanMeat and PoultryProtein1 oz.Fair
Vegetable ShorteningOils, Nuts, and SpreadsFat⅓ tsp.Poor
WaffleGrains, Cereals & BreadsCarbohydrate½ (25g)Poor
Walnuts, shelled and choppedOils, Nuts, and SpreadsFat1 tsp.Fair
Water ChestnutsRaw VegetablesCarbohydrate⅓ cupBest
WatercressRaw VegetablesCarbohydrate33 cupBest
Watermelon, cubedFruitsCarbohydrate¾ cup (122g)Poor
Whole Egg, largeEggsProtein1Fair
WineAlcoholCarbohydrate3 oz.Poor
Yellow Squash, slicedCooked VegetablesCarbohydrate1¾ cup
Yogurt, plain low-fatMixed Protein SourcesProtein½ cup (133g)Best
Zucchini, slicedCooked VegetablesCarbohydrate2¾ cupBest
Zone PastaRx OrzoGrains, Cereals & BreadsProtein¼ cupBest
Zone PastaRx FusilliGrains, Cereals & BreadsProtein½ cupBest
Zone Extra Virgin Olive OilOils, Nuts, and SpreadsFat⅓ tsp.Best
Zone Protein Powder Protein-Rich DairyProtein1 scoopBest

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