4 - 10 January 2009

Tortilla Espanola Servings: Three block meal 3 Block Meal Ingredients: 6 egg whites 1 sweet pepper (green), sliced 1 zucchini, chopped ¼ cup onion, chopped ¼ cup of nonfat milk 1 teaspoon extra virgin olive oil, Salt and pepper, to taste Instructions: Blend the egg whites with the milk, salt and pepper. Heat omelet pan over medium heat. Add olive oil and sauté vegetables. When soft, add eggs. Leave it for 3 minutes covered and then turn it for other 3 minutes. Add 2 additional blocks of carbohydrate.

29 Dec 08 - 3 Jan 09

Turkey with Balsamic Vinegar Servings: 4 Block Meal Ingredients: 4 ounces turkey ½ cup cherry tomatoes (halved) 1 cup radishes (sliced) 1 cup fennel (thin slices) ½ cup carrots (cut into sticks) 1 cup bell peppers (strips) 3 apricots (halved) ½ cup balsamic vinegar ¼ cup vegetable broth fresh rosemary 1¼ teaspoon Zone Extra Virgin Olive Oil lemon juice fresh sage leaves salt Instructions: In a nonstick frying pan, heat a bit of vegetable broth. Add sage and rosemary and let cook for a few minutes. Add turkey with a bit of salt. Cook until meat is browned. Remove turkey from pan, keep warm and discard sage and rosemary. In the same pan add balsamic vinegar to the remaining juices, cooking over high heat and stirring well. Return turkey to pan, finish cooking and serve with the sauce from the pan. Cut tomatoes in half, radishes into rounds, and fennel into thin slices, bell peppers into thin strips and the carrots into small sticks. Mix all and dress with oil, lemon juice and a bit of salt. Complete the balance with the apricots.

21 - 27 December 2008

Eggplant Parmesan with Grilled Peaches Servings: Two - 4 block meals Ingredients: 8 oz low fat skim mozzarella, shredded 3 cups eggplant (peeled/sliced) 2 cups tomato sauce Zone Extra Virgin Olive Oil 2 peaches 1 teaspoon oregano ½ teaspoon basil 2 Tbsp. chives, minced juice of 1 lime salt pepper Instructions: Brush sliced eggplant lightly with olive oil and roast them on a hot grill, season with salt & pepper. In the bottom of a glass baking dish, place 1 cup tomato sauce, eggplant and ½ of the mozzarella. Top with the remaining 1 cup tomato sauce, herbs, and then rest of mozzarella. Bake at 350°F for about 30 minutes. Cut the peaches in half, then into thin slices and lightly grill on both sides. Transfer to a plate and sprinkle with lime juice. Leave in refrigerator to marinate for 1 hour. Garnish with fresh basil and chives.

14 - 20 December 2008

Pork Fillet with Pears and Raisins in Port Servings: Six block meal Ingredients: 6 oz. pork fillet, 2 - 3 oz. medallions 1½ pears, peel/thin slice 2 Tbsp. raisins 2 Tsp. almonds, slivered ½ cup port wine 1 cup white wine divided salt pepper Instructions: In a small pot mix ½ cup of the white wine with the port and raisins and bring to a boil. Add the pears and heat for 2 minutes then remove the pears, using a slotted spoon. Let this liquid reduce to ¼ cup, remove from heat. Season medallions with salt and pepper. Heat a nonstick pan and cook the fillet for a few minutes until it is well browned. Add a tablespoon of the reserved liquid from the pears and add the remaining ½ cup white wine and let evaporate to a thin sauce. Serve meat with the port wine sauce and the raisins. Garnish with almonds.

7 - 13 December 2008

Pear and Chocolate Mousse Servings: Four blocks or two-2 block snacks Ingredients: 4 scoops Zone Protein Powder™ 1½ pears – core/chopped 2 teaspoons fructose 2 teaspoons almond oil 1 teaspoon unsweetened cocoa powder ½ teaspoon ground cinnamon 3 ice cubes 1 teaspoon chopped walnuts Instructions: Place all ingredients except for fructose, walnuts, and ice cubes in a blender. Blend well until mixture is even and add fructose and ice cubes, one at a time. Refrigerate for a few hours before serving. Garnish with walnuts.

30 Nov - 6 Dec 2008

Spanish Omelette Servings: Three blocks Ingredients: ½ cup of onions - chopped 1 medium green pepper - chopped 2 roma tomatoes - chopped 1 oz. candian bacon 1 ½ Tbsp. olive oil salt and pepper 1 oz. cheese ½ cup egg substitute 1 cup of strawberries 1 slice low carb whole wheat toast Instructions: Heat a non-stick over medium heat. Add olive oil, pepper, onion, tomatoes and Canadian bacon. Saute until soft and slightly browned. Beat eggs add salt & pepper and cook until eggs are set. Top with cheese. Fold omelet over. Serve w/ slice of toast and balance w/ strawberries.

23 - 29 November 2008
	Waldorf Salad Servings: 1 block Ingredients: 1 cup celery, sliced 1/4 apple, diced 1/2 teaspoon light mayonnaise 3 peanuts, chopped 1/4 cup cottage cheese Instructions: Combine.

16 - 22 November 2008

Stuffed Peppers Servings: Four 4 block meals Ingredients: 4 bell peppers 2 cups chopped tomato 1 cup chopped onion 1 cup black beans 2 tbs (dry) barley 1 cup corn 1.5 lb lean ground beef (<10%) cayenne pepper and curry powder (or other spices, to preference) 1 tbs olive oil 1 tbs sour cream Instructions: Preheat oven to 450º F. Slice the top off each pepper and remove seeds and membranes. Place cut-side down in a microwave-safe dish. Microwave on high 2–3 minutes, or until crisp-tender. Allow to cool. Place 1/4 cup water in a small sauce pan. Bring to boil and add barley. Cover and simmer till liquid is absorbed. Remove from heat. In a large skillet, saute chopped onions in olive oil until translucent. Add ground beef and brown. Add tomato, beans, corn and barley to beef and onions. Heat through. Add spices to your taste. Divide beef mixture evenly among four pepper bowls. Bake 15-20 minutes at 450. Serve with sour cream. **Each pepper is a four block meal

9 - 15 November 2008
	Shrimp Cucumber Salad Servings: One 3 block meal Ingredients: 4½ ounces shrimp - cooked, 1 cucumber sliced,  ½ cup picco de gallo (fresh salsa),  1 Tbsp. light mayonaise,  5 whole grain tortilla chips Instructions: Cut up cucumber (leave skin on). Cook shrimp. Mix cucumber, shrimp, salsa, and mayonaise together in large bowl. Serve chips on the side.

2 - 8 November 2008
	Blueberry Yogurt Breakfast Servings: One 3 block meal Ingredients: ½ cup fresh blueberries, rinsed and drained 1 tablespoon slivered almonds 1 cup plain low-fat yogurt 1 ounce lean Canadian bacon (substitute 3 turkey bacon strips or 2 soy sausage links) Instructions: Stir fruit and nuts into yogurt. Prepare bacon or soy links following package directions. Serve on the side.

26 Oct - 1 Nov 08

Salmon and Spinach with Balsamic Sauce Servings: 4 Blocks Ingredients: ¼ cup balsamic vinegar 1 tbsp honey 5 cups spinach salt to taste 6oz. salmon fillet 2 tsp olive oil ground pepper to taste Instructions: 1) Pour the balsamic vinegar and honey into a small saucepan then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 min. Set aside. 2) Prepare the spinach. Wash and drain rapidly then transfer to a saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 min until the leaves wilt. Avoid overcooking otherwise the spinach will become brownish. Transfer the spinach to a colander, press to remove excess water, then set aside. 3) Lightly oil salmon on both sides. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter coloured, about 5 min. Turn and cook an additional 3 min. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. 4) Transfer the spinach to the warmed serving plates, place the fish on top, then drizzle with the balsamic syrup. Serve. 5) Have a piece of fruit or 1 cup mixed berries for dessert.

19 - 25 October 2008

Ricotta Candita Servings: Four 1-block desserts Ingredients: 1/2 cup skim milk ricotta cheese 1 cup non-fat plain yogurt 2 teaspoons fructose 1 cup fresh raspberries 4 teaspoons toasted chopped almonds 2 tablespoons dark rum 2 tablespoons decaffeinated espresso or dark roast brewed coffee Instructions: In a mixing bowl, blend the ricotta and yogurt until smooth. Add the fructose, dark rum, and espresso. Blend well. Divide into 4 elegant bowls or wine glasses and top with fresh raspberries and toasted almonds.

12 - 18 October 2008

Saffron Cod & Apple Crisp Servings: Two 4 block meals Ingredients: For the cod 12 ounces cod 1½ cups onion, sliced thin 1 clove garlic, crushed 2 teaspoons Zone Extra Virgin Olive Oil 1½ cups green beans ½ teaspoon saffron threads ½ cup white wine 1 bunch arugula 1 tablespoon chives, chopped salt & pepper For the apple crisp 2 apples juice of ½ lemon 1 teaspoon ground cinnamon 2 teaspoons pine nuts 2 tablespoons raisins sesame seeds Instructions: Lightly sauté onion and garlic in a skillet with the oil. Cut cod into 2 fillets, place in the skillet, add salt and pepper and cook until lightly browned on both sides. Clean green beans, chop and add to skillet. Add wine and saffron and cover, cooking over medium heat for about 8 minutes. Uncover, remove cod. Add the cleaned and chopped arugula to the skillet, mixing it into the rest of the sauce. Pour all over the cod fillets. Garnish with chives. Apple Crisp Wash, peel and grate the apples. Add the lemon juice and cinnamon. Add the pine nuts, raisins, and sesame seeds and mix. Transfer mixture to a baking pan and bake at 350°F for 15 minutes. Serve as a dessert at the end of the meal.

5 - 11 October 2008

Strawberry Soup Servings: One four-block meal Ingredients: 2 cups fresh or frozen strawberries 2 scoops Zone Protein Powder (14g) ¼ cup 2 percent milk 1 cup plain low-fat yogurt 1 teaspoon Agave nectar ¼ teaspoon vanilla Cinnamon, pinch 1 1/3 teaspoons almond oil Mint and strawberry for garnish Instructions: In a food processor add strawberries, pulse to chop finely. In a bowl combine protein powder with milk; blend. Add yogurt, Agave, vanilla, cinnamon, and almond oil. Add yogurt mixture to strawberries and pulse until smooth or until desired consistency. To serve garnish with mint and strawberry.

28 Sep - 4 Oct 2008

Kickin' Chinese Cashew Chicken Servings: One 4 block meal Ingredients: 4 oz Boneless, skinless chicken breast, chunked 1 Handful of raw, unsalted Cashew nuts 1 tsp Canola oil 1/3 cup Chopped white onion 1/3 cup Chopped red/orange bell pepper 1/3 cup Chopped green bell pepper 1 clove Minced Garlic 1 tbsp Sirracha hot chili sauce 1 tsp ABC Kecap Manis (sweet soy sauce) 1 dash Teriyaki sauce 1 dash Ground ginger Instructions: Coat pan with Canola oil over med/high heat. Add raw cashews, let soften about 5 min. Add chopped onion and peppers, stirring to keep from burning or caramelizing. Drizzle Sirracha, Kecap, and teriyaki sauce over veggies and cashews. Add bite-sized chicken pieces to mix, combine to cover with sauce. Cook chicken thoroughly, then add ground ginger and minced garlic. Stir additional 30 secs, remove from heat and serve.

21 - 27 September 2008

Newbie Broccoli Salad Servings: 2 - Four block meals Ingredients: 4 cups fresh broccoli 2 tbsp. raisins 3oz. lean Canadian bacon 3oz. Cabot 75% reduced fat cheddar cheese 3 1/2 tsp. chopped walnuts 1/2 c. chopped onion 2 apples - cored & chopped dressing: 1/2 c. lowfat cottage cheese 1 tbsp. apple cider vinegar 2 tsp. fructose powder Instructions: Toast the walnuts at 350°F until lightly browned. In the meantime, cook the Canadian bacon in a skillet until browned and slightly crisp. In a food processor blend the cottage cheese until smooth, add the vinegar and fructose. Chop the bacon and shred the cheese. Combine all the ingredients in a bowl and add the dressing, stirring gently to combine. Chill in the refrigerator for several hours before serving. Notes: Divide mixture in half. Each serving equals a 4 block meal.

14 - 20 September 2008

Perfect Pancakes Servings: 5 Block Meal Ingredients: In a blender or food processor mix the following until blended: 1 egg plus 4 whites 1/2 cup of lowfat cottage cheese 1/2 cup steel cut oats, dry 2 1/2 teaspoons Trader Joes Cashew/Macademia nut butter (Sub different kinds of nut butter if desired) 1/2 teaspoon of cinnamon Top with: 3 tablespoon of Cary's sugar free syrup (optional) spray butter (optional) Instructions: Cook in fry pan with butter flavored non-stick cooking spray until done, approx 3 mins per side on med heat. Cover with syrup and spray butter. Man these hit the spot, enjoy. Scale as necessary.

7 - 13 September 2008

Steak & Onions Servings: One 4 block meal Ingredients: 4 oz. steak 2 cups of broccoli 2/3 cup of onions, sliced small 1 apple, chopped 1 and 1/3 tsp of olive oil Instructions: Marinate and season steak as desired; broil in oven, cooking to desired wellness. Three to four minutes on either side will normally give you a medium-cooked steak. In a saute pan, place olive oil and onions; saute over medium heat for appx 5 minutes until onions are tender and slightly browned. In medium sauce pan, boil broccoli 4 - 7 minutes until tender. After steak is cooked, wrap in foil for appx 5 - 10 minutes to let juices reconstitute. Top steak with onions, and place on serving dish with broccoli and apples.

31 August - 6 September 2008

Blackened Salmon and Stuff Servings: One 4 block meal Ingredients: 7 1/2 oz salmon 1/4 cup cottage cheese 1 banana (9 inch) 1 oz bread crumbs 1/2 avacado Instructions: In a small bowl, combine 1 egg white and 1 tablespoon water and beat until frothy. Dip salmon in egg wash until completely covered. Cover both sides of salmon with bread crumbs. Coat non-stick skillet with appx. 2 tsp of olive oil. Cook salmon appx four minutes on each side over medium to medium-high heat. Slice banana and avacado; place these along with cottage cheese and salmon on dinner plate and serve.

24 - 30 August 2008

Tiramisu Yields 4 1-block desserts Ingredients: 2 full sheets Honey Maid low-fat cinnamon crackers 2 1/2 teaspoons fructose 1/2 cup skim milk ricotta cheese 1/2 cup egg beaters 4 teaspoons toasted slivered almonds 1 tablespoon brandy 2 tablespoons decaffeinated brewed espresso or dark roast coffee 2 tablespoon unsweetened cocoa Instructions: Break the sheets of crackers in half, so that you have four pieces. Place the egg beaters in a bowl and whip until fluffy with an electric beater. In another bowl, whisk the ricotta, brandy, espresso, and fructose until fluffy. Very carefully fold in the egg beaters. On each of plates, place one cracker. Divide the ricotta mixture into four equal portions. Dust with the cocoa. Garnish with almonds, or serve them around the plate.

17 - 23 August 2008
	Quesadillas Servings: 3 Blocks Ingredients: Two 6 inch corn tortillas 1/4 cup black beans 3 oz grated low fat monterey jack cheese 1 tbs light sour cream Instructions: Spray skillet with cooking spray, layer 1 tortilla, black beans, cheese and other tortilla, cook over medium until cheese is melted. top with the light sour cream.

10 -16 August 2008
	Guilt-free Zone Pudding Servings: 6 blocks Ingredients: 2 cups plain 2% yogurt 1 Zone Shake packet For a sweeter taste (4 Blocks): 1 cup plain 2% yogurt 1 Zone Shake packet Instructions: Mix yogurt and Zone Shake packet together thoroughly. Feel free to add a dollop of whipped cream. If desired, divide evenly for a 2 or 3 block snack.

3 -9 August 2008

Pork Tenderloin a' la DiBart Servings: One 4 block meal Block Size: 4 protein                                                                                                        4 ounce Pork Tenderloin 1/2 Carb                                                                                                        2 cups fresh zucchini 1/2 Carb                                                                                                        3 cups raw spinach 1 Carb                                                                                                           1/2 red onion sliced 1 Carb                                                                                                           1 tomato sliced 1 Carb                                                                                                           3 cups fresh broccoli        3 Fat                                                                                                             1 tsp Oil & Vinegar Dressing (other fat comes from pork)   Instructions: Spray large non-stick skillet with cooking spray and slowly cook the pork loin until cooked through and no longer pink. In a separate skillet saute the zucchini over medium low heat for 8-10 minutes or until soft and slightly browned. Steam broccoli until softened and no longer crunchy approximately 20 minutes. Place all on dinner plate and serve with salad. Prepare the salad by putting 3 cups spinach on salad plate, place tomato and onion over spinach and dress with oil & vinegar dressing. **This meal was created by one of our very own...Eric DiBartolomeo. It actually made the Zone Diet website...it's offiical!

27 July - 2 Aug 2008

Egg and Prosciutto Servings: One 3 block meal Block Size: 1 Carb                                                                                                 1 Wasa cracker (1 sheet) 1 Protein                                                                                             1 Hard-boiled egg (w/yolk) 2 Protein                                                                                             2 oz. prosciutto 2 Carb                                                                                                 1 cup grapes 3 Fat                                                                                                  3 almonds

20 - 26 July 2008
	Wine & Cheese Servings: 1 Block Snack (Best if eaten as late night snack) Block size: 1 Protein/Fat                                                                1 ounce cheese 1 Carb                                                                         1 4-ounce glass of wine

13 - 19 July 2008

Mixed Berry Smoothie Servings: One 3 Block meal Block Size: 1 Protein/Carb                                                                                                            1 cup 2% milk 2 Protein                                                                                                                    2 scoops (14g) protein powder 2 Carb                                                                                                                        2 cups frozen mixed berries 3 Fat                                                                                                                          2/3 tsp almond oil Instructions: Mix all ingredients in a blender until smooth. If mixture is too thick, it can be diluted with a little water. If desired, add zero-calorie sweetener to taste.

6 - 12 July 2008

Beef Ratatouille Servings: 2 lunch/dinner entrees (four blocks each) Block Size: 8 Protein                                                                                            12 oz lean ground beef 2 Carb                                                                                                3 cups zucchini, quartered 2 Carb                                                                                                2 cups onion, half-ring slices 2 Carb                                                                                                2 and 1/2 cups tomato, half slices 2 Carb                                                                                                4 and 1/2 cups red bell pepper, diced 8 Fat                                                                                                  2 and 2/3 tsps olive oil                                                                                                           6 garlic cloves, minced                                                                                                           2 tbsps dried basil                                                                                                           1/8 tsp dried oregano                                                                                                           1/2 cup beef stock Preparation & Cooking Instructions: In nonstick saute pan, place 2/3 tsp oil and beef. Cook beef until browned and done. In another saute pan, place 2 tsps oil, zucchini, onion, tomato, bell pepper, garlic, basil, and oregano. Cook until entire mixture is hot, then add beef stock and cooked beef. Cover saute pan and cook for 5-10 minutes, stirring occasionally to blend flavors. Place an equal amount on two plates and serve.

29 June - 5 July 2008
	Ricotta and Strawberry Cream 4 BLOCKS or 2 – Two block snacks Ingredients: 1 cup skim ricotta 3 cups strawberries diced (fresh or frozen) 2 ginger snaps vanilla bean (optional) mint (optional) Instructions: Mix ricotta and strawberries in a bowl until blended. Divide mixture into 2 small serving bowls. Add ginger snaps, vanilla bean and mint (both optional) as garnish.

22 - 28 June 2008

Breakfast Tart and Fruit Salad 12 blocks, 4 portions of 3 blocks each* Ingredients: 1½ cups peeled chopped tomatoes ½ cup finely chopped onion 6 ounces skim milk mozzarella 18 pitted olives, cut into small pieces olive oil spray 3 large eggs 6 egg whites 1 tsp. dried dill 1 tsp. dried basil pinch of black pepper salt Fruit Salad 1 pear 2 cups grapes 3 kiwis 1 cup pineapple juice of ½ lemon Instructions: Preheat oven to 350°F. In the bottom of a non-stick oven proof sauté pan, spray with olive oil. Add half of the chopped tomatoes, half of the onion, all of the mozzarella, and the olives. Put the remaining tomatoes, onion, eggs, spices, salt and pepper in a blender and mix until smooth and even. Pour into the pan and bake for about 25-30 minutes, until mixture is puffed up and golden brown. Fruit Salad: Cut fruit into small pieces, adding the lemon juice, toss. Note: The cheese can be substituted with 5 ounces of lean ham.

15 - 21 June 2008

Spicy Tofu and Veggie Stir Fry Servings:  1 dinner entree (4 blocks) Block Size: 4 Protein                                                                                8 ounces of firm tofu, cubed 1 Carb                                                                                   1 and 1/4 cups of green and orange peppers, chopped 1 Carb                                                                                   2/3 cup onions, chopped 1 Carb                                                                                   3 cups of mushrooms, chopped 1 Carb                                                                                   1/2 cup salsa 4 Fat                                                                                     1 and 1/3 teaspoons of canola oil                                                                                             Salt, pepper, & garlic powder to taste Preparation & Cooking Instructions: In nonstick saute pan, add oil and cook vegetables for 5-10 minutes on medium-high heat - add salt, pepper, and garlic powder. In another nonstick pan, cook tofu (with cooking spray) for 5-8 minutes on medium-high heat until golden brown. After tofu is golden brown, add to pan with vegetables and cook for another 1-2 minutes. Place tofu and veggies on serving dish. Top with salsa and serve. This stuff is pretty tasty!

8 - 14 June 2008

Poached Pear With Cheese Servings: 1 snack/lunch portion (three blocks each) Block Size: 3 Protein                                                                        3/4 cup low-fat cottage cheese 2 Carb                                                                           1 Pear, sliced in thin strips 1/2 Carb                                                                        1/4 cup blueberries 1/2 Carb                                                                        2 teaspoons cornstarch 3 Fat                                                                             9 almonds, crushed or sliced 2 ounces Johannesburg Riesling (or comparable sweet blush wine), 1/4 teaspoon orange extract, 1/4 teaspoon lemon extract, dash of ground cloves (optional), 3-5 packets zero calorie sweetener (optional)                                                                                  Preparation & Cooking Instructions: In a small, nonstick pan combine wine, extracts, and cornstarch (mix cornstarch and sweetener in wine before adding to saute pan). Add pears to the saute pan and bring to a simmer. Simmer for three to five minutes, stirring frequently until pears are softened and the juices reduce and thicken. As the mixture cooks, add cloves (optional). Spoon cottage cheese onto serving dish and place warm pears on top. Sprinkle with blueberries and almonds and serve. It may look a little strange but this stuff is awesome!

31 May - 7 June 2008

Chicken with Rosemary Servings: 2 dinner entrees (four blocks each) Block Size: 6 Protein                                                6 oz skinless boneless chicken breast, sliced in half-inch by two-inch strips 2 Protein / 2 Carb                                  1 cup plain low-fat yogurt 1 Carb                                                   4 teaspoons cornstarch 1 Carb                                                   1.5 cups broccoli florets 1 Carb                                                   2.5 cups tomato, sliced 2 Carb                                                   1 pear, sliced 8 Fat                                                      2 and 2/3 teaspoons olive oil,                                                               1 cup chicken stock, 1/8 teaspoon paprika, salt & pepper to taste Preparation & Cooking Instructions: In nonstick saute pan, cook chicken in oil until lightly browned. When the chicken is cooked, add yogurt, paprika, and rosemary to saute pan and simmer 3 minutes. Mix cornstarch with chicken stock and then add to saute pan. Simmer until sauce forms and the mixture thickens. While the chicken and sauce are simmering, place broccoli in saucepan with enough water to cover. Cook broccoli until tender. Prepare two dinner plates by placing a bed of tomato slices on each plate, topped with cooked broccoli. Place chicken and sauce beside broccoli and tomato slices on each plate. Garnish chicken with pear slices and serve.