Bacon and Apple Sandwich

1 1/2 teaspoons natural peanut butter (3 blocks fat)
3 oz. lean Canadian bacon (3 blocks protein)
1/2 apple sliced thinly (1 block carbohydrate)
1/2 cup alfalfa sprouts
1 slice rye bread (2 blocks carbohydrate)

Lightly toast bread and spread with peanut butter. Layer Canadian bacon, apple and sprouts. You may also cut back on Canadian bacon and serve with low-fat cottage cheese.

Banana Pudding

INGREDIENTS:
3 oz firm tofu (1 protein block)
1/3 banana ( 1 carb block
3 almonds ( 1 fat block)
Place in food processor until blended. I have also used strawberries, but banana is best.

Barbeque Chicken

Ingredients
Barbeque Sauce
4 tsp cornstarch [1C]
1 cup tomato puree [2C]
1/2 cup unsweetend applesauce [1C]
1 tbsp liquid smoke flavoring
4 tsp garlic, minced
1 tsp Worcestershire sauce
3/4 cup strong chicken stock
3 tablespoons cider vinegar
1/4 teaspoon chili powder
Chicken
1 pound of chicken breasts [16P]
Zone salad (prepare individually or in large bowl)
2 heads Iceburg lettuce 6 inch diameter [1C]
2 tomatoes -3 inch diameter cut into slices or wedges [1C]
2 1/2 green or red peppers, diced or strips [1C]
1 pear, sliced into small wedges [2C]
Salad dressing
1 tbsp olive oil & 1 tbsp vinegar [12F]
Zoned Mashed “Potatoes”
10 cups cauliflower [3C]
Dessert Fresh fruit of choice totaling [4 C]
choose from the following:
2 apples [4C], 4 plums [4C], 4 kiwi [4C], 4 peaches [4C], 4 tangerine [4C]
Directions
Barbeque Sauce
1. Combine all barbeque sauce ingredient in a small saucepan to form a sauce. (Mix corn starch with a little cold water to dissolve it before adding to saucepan.)
2. Heat sauce to a simmer, constantly stirring with a whip until mixture thickens.
3. Transfer sauce mixture to a storage container, let cool and refrigerate. (Sauce can be made up to 5 days in advance.)
Chicken
4. Marinate chicken in barbeque sauce for at least 1 hour
5. Grill chicken over hot barbeque grill
Salad
6. Individual instructions: divide all ingredients equally on 4 plates.
Zone Mashed “Potatoes”
7. Boil cauliflower until cooked.
8. Drain.
9. In food processor, mix until desired consistency.
10. Salt and pepper to taste.
Desert
11. Remember, only choose one. Example: You can create a fruit salad by combining 1 plum, 1 kiwi, 1 peach and 1 tangerine.
Total: 16 Protein, 16 fat and 16 carbohydrates.

Bed and Breakfast Waffles

1/4 cup cottage cheese, (1 protein block)
1/4 cup egg substitute, (or 2 egg whites), (1 Protein block)
1/2 cup water
1 teaspoon olive oil, (3 fat blocks)
1/2 teaspoon vanilla extract
2/3 cup oatmeal, (2 Carbohydrate blocks)
1/2 teaspoon baking powder
2 packets “Equal” sweetener
Toppings:
1/3 Cup unsweetened applesauce (1 carb blk)
OR
1 Cup Strawberries, slightly mashed (1 carb blk)
OR
1 Cup Raspberries (1 Carb Blk)
I add 3 slices of turkey bacon to round out the protein to complete this 3 block breakfast.
In a food processor blend cottage cheese, egg sub, water, vanilla, and olive oil until smooth.
Put oatmeal, baking powder and sweetener in food processor or blender and process until powdered.
Mix the dry and the wet ingredients to form a batter. As the mixture stands it will thicken and it may be necessary to add more water, (a tablespoon at a time), to a get smooth, not lumpy, consistency.
Cook in a waffle iron according to the iron’s specifications. My waffles take about 4 minutes each.
This recipe makes 2 waffles, (1 serving)

Beef Stew and Biscuits

Ingredients:
1 ZonePerfect Pizza & Bread Mix (we’ll use half) [6F, 6C, 6P]
10 oz. lean beaf [10P]
1/4 c. whole wheat flour [2C]
1/2 t. salt
1/4 t. pepper
1 T. + 1/3 t. olive oil [10F]
1 1/2 c. chopped onion [1C]
1 c. thick-sliced carrot [1C]
1 c. cubed potatoes [3C]
1 c. green peas [2C]
2 1/2 c. chopped celery [1C]
Directions:

1. Prepare bread mix according to package directions and bake either as a loaf, or as 8 muffins.
2. Cut meat into small pieces and dredge in flour seasoned with salt and pepper.Brown in olive oil in a large heavy skillet. Sprinkle meat with remaining flour and add onions.
3. Add boiling water just to cover meat mixture and cook over low heat covered for about 2 hours, stirring occasionally.
4. Add vegetables and cook until tender and gravy is thick and brown, stirring frequently.
5. To serve, take one slice of the bread (a loaf is eight slices) or one muffin broken in two and place in a bowl. Cover with one quarter of the stew and serve.

Beef Stew with Red Wine

INGREDIENTS:
2 tsp. olive oil (6 F)
8 oz boneless beef, cubed (8 P)
1 1/2 cups onion, finely sliced (1 C)
2 carrots, chopped (2 C)
3 tbsp. finely chopped parsley
1 clove garlic chopped
1 bay leaf
pinch of thyme
pinch nutmeg
1 cup red wine (2 C)
2 cups caned tomatoes, chopped with juice (2 C)
1/2 cup fresh or canned beef
6 black olives pitted and halved (2 F)
salt & pepper
2 red sweet pepper cut into strips (1 C)
Brown meat in olive oil, remove and add onion and carrots. Cook until onion softens add parsley and garlic cook for 3 minutes. Return meat to pan and mix veggies with meat. Stir in bay leaf, thyme nutmeg. Add wine bring to boil, stirring 4 minutes. Stir in tomatoes, stock, and olives. Season w/salt/pepper. Cover and bake 1 1/2 hr. Remove and add red pepper and cook uncovered for 30 minutes or until beef is tender

Berry Banana Slush

Ingredients:
1 cup frozen strawberries (1C)
4 frozen cherries (1/2 C)
1 baby banana or 1/6 banana (1/2 C)
2 scoops Zoneperfect protein powder (2P)
(or 1 scoop Zoneperfect protein powder, 2-1/2T TVP)
2-1/2 tsp peanut butter (2F, 6g F - check label)
Directions:
Put fruit, protein powder and peanut butter in a food processor or blender and blend until well mixed. Add a little water if necessary. Mixture will be thick and not quite smooth. Pour into a bowl. Stir in TVP if a crunchy texture is desired.

Breakfast Casserole Ingredients:
4 slices regular bread [6C]
one 6oz package lean ham, cut into cubes [4P,4F]
one cup light cheddar cheese, shredded [4P,18F]
10 eggs equivalent of egg substitute [10P]
Dried mustard to taste
Serve with 1 apple [2C] to round out carb blocks

Directions:
Combine the above ingredients the night before baking. Store in refrigerator overnight.
The next day, place mixture in a 9X13 baking dish, and bake at 350 degrees for 40 minutes covered. Remove cover for the last 5 minutes of baking to evaporate excess liquid.
Can be eaten immediately or stored in fridge for one week. I cut the pan into 12 equal squares, eating 2 squares for breakfast each day. Pair with an apple and the three block carb requirement is fulfilled.

Blackened Tuna

I often do not have time to cook lunch, so this is a perfect solution, and tastes good.
INGREDIENTS
1 package broccoli (9 grams carb.)
1 package tuna (in the pouch)
Blackening seasoning
18 almonds
2 block piece of fruit
Mix broccoli, tuna, and seasoning and microwave. The flavor is good, it takes 5 minutes, and you can store almost all the ingredients at work or in your car for those days you don’t have time to cook. Eat the almonds on the side, and finish with a piece of fruit for the remaining two blocks.

Blueberry Cottage Cheese

Ingredients:
3/4 cup lowfat cottage cheese (3 protein)
1/2 cup plain yogurt (1 protein and 1 carbohydrate)
1/3 cup unsweetened applesauce (1 carbohydrate)
1 cup blueberries (fresh or frozen) (2 carbohydrate)
4 teaspoons slivered almonds (4 fat)
This recipe requires a blender or food processor. Place blueberries and applesauce, nutmeg and cinnamon in a blender and pulse 2 or 3 times. In a medium bowl, combine blueberry mixture, yogurt and cottage cheese. Sprinkle with almonds and serve.

Breakfast Burrito

1/2 cup Easy Egg Beaters (or other Egg substitute) (2 blocks protein)
1 teaspoon olive oil (3 blocks fat)
One slice of fat free cheese
2 strips of Turkey Bacon
1 soft tortilla (2 blocks carbohydrate)
Mix egg substitute with olive oil. Prepare. Wrap eggs, turkey bacon and cheese in a soft tortilla.

Breakfast Creole Omelette Souffle

Ingredients
6 Egg Whites plus 1 whole egg [4 P]
1/4 cup carrots [1/2 C]
2 cups diced celery [1 C]
1 1/2 cup diced onion [1 1/2 C]
2 tsp. granulated sugar [1 C]
1 1/3 tsp olive oil [4 F]
Dash of oregano
Salt and pepper to taste
Directions
1. In medium nonstick sauté pan, cook all vegetables and spices in half the oil until almost tender.
2. Cool and add beaten whole egg and set aside.
3. In a mixing bowl, whip egg whites and sugar to form a meringue.
4. Heat remaining oil in sauté pan and gently pour in the meringue mixture. Cook on medium-high heat until it slides around the pan.
5. Carefully pour the vegetable mixture into the center of the meringue and cook until set.
6. Fold the sides into the center to form a trifold and serve.

Breakfast in a Bowl

4 servings, 3 blocks each (serving size is 1 cup)
Ingredients:
2 cups plain, nonfat yogurt (2C, 2P)
2 cups nonfat cottage cheese (8P)
4 oz. old fashion oats, uncooked (8C)
4 tablespoons silvered almonds (4F)
Spices:
4 teaspoons vanilla extract
Allspice to taste
Blend together, refrigerate overnight (this softens the oats).

Breakfast Omelette

1.5 oz. deli style turkey slices chopped (1 protein block)
2 egg whites (1 protein block)
1 oz. reduced fat cheddar cheese (1 protein block)
1/3 tsp. olive oil (1 fat block)
6 sliced olives OR 2 crushed macadamia nuts (2 fat blocks)
1 1/2 cups cubed honey dew melon (3 carbohydrate blocks)
Heat oil in skillet add egg white until slightly set add meat, cheese and olives. Fold and turn and heat until cooked. Serve with melon

Breakfast ‘Quiches’

2 whole eggs (2 blocks protein)
4 egg whites (2 blocks protein)
(Or substitute 1 cup egg substitute for egg whites and whole egg)
2 oz skim mozzarella (2 blocks protein)
1 1/2 cups chopped portabella or button mushrooms (1/2 carbohydrate)
1/2 cup chopped onion (1/2 carbohydrate)
1 clove garlic, minced
1/2 cup frozen spinach (thawed and drained) (1/2 carbohydrate)
3/4 cup chopped tomato (1/2 block carbohydrate)
(Or use other vegetables equalling 2 blocks carbohydrate)
6 macadamia nuts, crushed (6 blocks fat)
Basil, parsley, salt and pepper to taste
2 apples, sprinkled with cinnamon (4 blocks carbohydrate)
Use nonstick mini bread loaf pans or coat each with a little vegetable spray. Layer vegetables in two mini bread loaf pans. Layer half the cheese on top of each loaf. Beat eggs and add seasonings. Pour one-half of the eggs over each pan and sprinkle with macadamia nuts. Bake at 350 for 30 minutes or until brown on top. Makes two mini quiches, each with 3 blocks protein, 3 blocks fat and 1 block carbohydrate.
Eat one with an apple and cinnamon for a 3 block complete breakfast. (also an ovo-lacto vegetarian meal).

Breakfast sandwich

INGREDIENTS:
2 slices low carb, whole grain bread (2 C)
1/4 cup egg substitute or 2 egg whites (1 P)
1 slice low fat or skim American cheese (or 1 oz. or your favorite low-fat cheese) (1 P)
Butter flavor non-stick spray
1 teaspoon almond butter (2 F)
Toast bread and spread one piece with 1 teaspoon almond butter. Place cheese slice on other slice. Microwave eggs in bowl sprayed with non-stick spray for 1 or 1 1/2 minutes (depending on microwave strength). Place eggs on cheese and top with other slice of toast with almond butter side in.
Enjoy this fast and easy breakfast sandwich and stay satisfied until lunch!
*This recipe can be increased to 3 blocks by adding three slices of cooked turkey bacon or Canadian ham to the sandwich and having half an apple with a Macadamia nut.
**For those who want to focus on all favorable carbohydrates we suggest substituting a piece of fruit for the whole grain bread, and using 2/3 tsp of olive oil for fat.

Broccoli Casserole

2 cups chopped broccoli, 1/2 block carbohydrate
2 cups chopped mushrooms, 1/2 block carbohydrate
3/4 cup onions, 1/2 block carbohydrate
1 cup chopped peppers, 1/2 block carbohydrate
1/4 cup chick peas, 1 block carbohydrate
1/2 cup egg substitute, 2 blocks protein
1 oz. lowfat mozzarella cheese, 1 block protein
1 teaspoon light mayo, 1 block fat
2 teaspoons slivered almonds, 2 blocks of fat
Put veggies in a large casserole pan. Mix egg substitute, cheese and mayo. Pour over vegetables. Sprinkle almonds over the top. Bake at 350 for 35 to 40 minutes.

Broccoli Salad

1 1/2 cups broccoli (1/2 block carbohydrate)
1/2 cup red onion (1/2 block carbohydrate)
1 tablespoon raisins (1 block carbohydrate)
1/2 C. red seedless grapes (1 block carbohydrate)
1 teaspoon slivered almond (1 block fat)
3 tablespoons light coleslaw dressing (3 blocks fat)
4 oz. chicken breast (4 blocks protein)
1 tablespoon barbecue sauce (1/2 block carbohydrate)
Fruit for dessert (1/2 block carbohydrate)
Chop broccoli into bite-sized pieces. Steam or cook in a small amount of water till tender crisp. Set aside to cool. When broccoli is cool add the red onion (chopped fine), raisins, grapes, slivered almonds and coleslaw dressing. Toss well. Serve with barbecued, baked or broiled chicken breast topped with barbecue sauce.
This salad can be served with your favorite protein such as fish, hamburger, soy burger etc.
Note: Read label when buying the light coleslaw dressing.. some can be higher in Carb content than others. If it’s too high, omit the raisins from the salad.
Fabulous meal for lunch or dinner, eaten hot or cold.

Broccoli, Onion and Tofu Stir Fry

Ingredients Tofu Marinade
6 ounces firm tofu, rinsed, drained and cubed
3/4 cup water
1 tsp. pickled ginger (this is found in supermarkets in Asian food section)
1 tbs. picked ginger juice (from ginger jar)
1 tsp. sesame oil
1 tsp. chopped garlic (or more if you prefer)
1 T Tamari soy sauce
Directions Tofu Marinade
1. Mix marinade (all of the above ingrediance with exception of tofu)
2. Poor the marinade over tofu
3. Put in fridge for an hour or more
One Hour later
Ingredients Stir Fry
1 head of broccoli washed broken into flowerets
1/2 large white onion cut into large slices
sesame oil
1 T. olive oil
1/2 cup water
1 tsp. arrowroot (thickening agent)
Directions Stir Fry
1. Heat a large non-stick skillet over medium heat. Add dash of sesame oil and 1/2 T olive oil.
2. Add onion and sauté until translucent.
3. Add broccoli and ½ cup water. Cover and steam for four minutes, mixing once or twice.
4. While broccoli is cooking, in another pan, add dash of sesame oil and 1/2 T olive oil.
5. Add tofu (reserving marinade) and brown on all sides.
6. Add tofu to broccoli mixture. Then put marinade into tofu pan and bring to slight boil.
7. Remove from heat and add 1 tsp. arrowroot stirring well.
8. Pour marinade over broccoli mixture and serve immediately.
* Be sure to check the nutrition label on tofu packaging. 6 oz. of tofu should yield 42 grams of protein.
** Because the recipe uses a fat-free protein source, it is necessary to double the fat blocks to maintain the correct macronutrient ratios.
Dessert
2 cups diced melon

Broiled Curried Eggplant

1 1/2 cups (1 medium) eggplant (1 block carbohydrate)
8 cherry tomatoes (about 1/2 block)
1 teaspoon olive oil
Curry and pepper to taste
1 /2 blocks of fruit for dessert
Simply cut off end of eggplant at flower side. Cut eggplant into one-fourth inch slices. “Paint” a sheet of aluminum foil with small amount. of olive oil. Lay eggplant pieces and halved cherry tomatoes on aluminum foil in pre-heated broiler.
Sprinkle veggies with black pepper and curry to taste. Broil for 2-3 minutes, turn eggplant slices with tongs, paint with remaining olive oil, and continue to broil another 2-3 minutes. They should turn slightly brown and curl up a bit on the edges, the tomatoes will brown and be quite soft. The eggplant becomes soft and very creamy. Serve with salmon fillet (4 1/2 ounces for three blocks), baked in the oven (450 degrees) while the veggies are cooking. Have fruit for dessert . Bon appetit!

Brown bagging it in style…

Ingredients:
1 tsp lemon juice + 1 tsp of lemon zest
1 pinch each of dried thyme, dill and rosemary (or tarragon, Herbs D’Provence, or whatever you like)
1 tsp apple cider vinegar
1 tsp dijon mustard
1 T extra virgin olive oil [9F]
16-24 spears asparagus, depending on size [1C]
6 oz smoked salmon, lox style preferred [6P]
2 cups fresh raspberries [4C]
sea salt and fresh cracked pepper to taste

Directions:
Boil several spears of asparagus (8-12) in salted water until crispy tender, then place in a bowl of ice water to stop the cooking process. Drain on paper towels and then place half on each plate or in each lunch container. Place the thinly sliced smoked salmon lox right on top of the asparagus. Take the vinegar, lemon juice and zest, mustard, and dried herbs and whisk together in a small bowl. Slowly drizzle in olive oil while still whisking to emulsify. Add salt and pepper to taste, if desired. Take a spoon and drizzle salmon and asparagus with 1 T of vinaigrette to each salad. Add 1 cup of fresh raspberries to each salad and season with fresh pepper. Chill overnight and enjoy at work, picnic or school.