Easy Zone Snacks on the Zone Diet

Snacks are like mini-meals on the Zone Diet. Each one contains a small portion of protein, carbs, and fat. You can create an infinite variety of your very own Zone-favorable snacks by mixing and matching 1 protein, 1 carbohydrate, and 1 fat choice from the lists below.

PROTEINS

• 1/4 cup low-fat cottage cheese
• 1 ounce part-skim or "lite" mozzarella
• 2 1/2 ounces part-skim or "lite" ricotta cheese
• 1 ounce sliced meat (turkey, ham, chicken)
• 1 ounce tuna packed in water
• 1 string cheese
• 1 1/2 ounces deli meat

CARBOHYDRATES

• 1/2 apple
• 3 apricots
• 1 kiwi
• 1 tangerine
• 1/3 cup "lite" fruit cocktail
• 1/2 pear
• 1 cup strawberries
• 3/4 cup blackberries
• 1/2 orange
• 1/2 cup grapes
• 8 cherries
• 1/2 nectarine
• 1 peach
• 1 plum
• 1/2 cup peaches
• 1/2 cup crushed pineapple
• 1 cup raspberries
• 1/2 cup blueberries
• 1/2 grapefruit
• 1/3 cup unsweetened applesauce
• 2 cups sliced celery
• 4 cups sliced cucumber
• 2 red or green peppers, raw
• 1/4 cup hummus
• 1/2 cup salsa
• 1 1/2 cups snow peas, raw
• 2 cups cherry tomatoes

FATS

• 3 olives (green or black)
• 1 macadamia nut
• 1 tablespoon guacamole
• 1 tablespoon avocado
• 3 almonds
• 6 peanuts
• 2 pecan halves
• 1/2 teaspoon almond butter
• 1/2 teaspoon natural peanut butter

Bottled
applesauce
vinegar, balsamic
olives
tarragon
capers
vanilla extract
olive(s), black
dill, dried
water, lemon-lime flavored (unsweetened)
vinegar, red wine
vinegar, apple cider
tabasco sauce
peanut butter
vinegar, unsweetened rice
tahini, sesame roasted
water, purified
Seasonings
nutmeg
cinnamon
mustard, dried
cilantro
salt and pepper
lemon herb seasoning
chili powder
celery salt
thyme
curry powder
parsley, dried
pepper, freshly ground
oregano, dried
pepper, black
basil, dried
miso, light
red pepper flakes

Canned
chickpeas
mushrooms, canned
tomatoes, canned
vegetable broth
vegetable stock
chicken stock
tomato puree
water chestnuts
tuna, spring water
Condiments/Oils
worcestershire sauce
soy sauce
salsa
Zoned Italian Sauce
hummus
mayonnaise, reduced-fat
mustard, dijon
olive oil, extra-virgin
almond oil
tamari soy sauce

Fruit
apple
lemon
blueberries
nectarine
raspberries
grapes
mandarin orange
peach(es)
honeydew melon
plum(s)
strawberries
pineapple
apple, (gala)
orange
apple, red delicious
Dry Goods
macadamia nuts
corn starch
peanuts
vegetable spray
oatmeal
soup mix
almonds, slivered
fructose
sugar substitute (sweet and low)
stevia
cocoa powder, unsweetened

Fish/Seafood
swordfish
shrimp
scallops, baby bay
fish filet
Frozen Goods
tofu
blueberries, frozen unsweetened
strawberries, frozen unsweetened

Dairy/Eggs
egg substitute
egg(s)
egg whites
cottage cheese, low-fat
milk, low-fat
yogurt, plain low-fat
milk, 1-percent
cheese, low-fat
cheese, cheddar (fat-free)
Natural Foods/Supplements
Zone protein powder
tempeh
fructose, powdered
apple fiber powder

Meat & Poultry
chicken breast, boneless & skinless
turkey bacon, low-fat
chicken tenderloins
turkey breast, deli-style
very lean beef

Juice
lemon juice
pineapple juice, unsweetened

Vegetables
any vegetable you enjoy
(except corn, peas, and potatoes)


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