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Old 02-05-2008, 03:04 PM   #1
Stephane Hachey
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Simplest Zone Meals

Just starting the Zone today. I'm wondering what people find are the simplest and quickest zone meals. Some Ideas would be appreciated.
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Old 02-05-2008, 03:41 PM   #2
Joe Waguespack
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Re: Simplest Zone Meals

I know a lot of people advise against to much fruit, but hell it works for me. I eat a few meals a day of chicken breasts, apples and nuts. I also keep a ziploc bag of fish oil caps around for fat blocks. Most brands of fish oils are like 1 gram of fat per capsule so that makes it pretty simple. Its also easier to bring a few apples on the road or to work then the 10 pounds of broccoli needed for a 4 block meal. In a real pinch I will blend protein powder , frozen berries and natural peanut butter or some multi-oil for a quick smoothie.
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Old 02-05-2008, 04:12 PM   #3
Bob Guere
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Re: Simplest Zone Meals

For a 2 block snack, we almost always have 1 cup milk, 1 cup berries and 1 block protein power in a smoothie every night.

Easy and fast... and sweet too.
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Old 02-05-2008, 04:17 PM   #4
Nick Hanson
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Re: Simplest Zone Meals

Easy Beef Stew with Broccoli

4 oz of grass fed beef or buffalo
2 cups of organic canned or diced tomatoes
a couple of mushrooms for flavor (you could also add onions, but I am not a fan)
1 head of broccolli blanched

1 block of fruit as your dessert.

So brown the meat in a pan, once it is fairly cooked through add the tomatoes and mushrooms and season to your liking. Add 1 and 1/3 tsps of olive oil for your fat. Let simmer for about 5 - 10 minutes and then let cool.

Serve with blanched broccoli and you have an easy four block meal. Double the recipe for leftovers.

Breakfast smoothie with Eggs

1 cup blueberries (2 blocks carbs)
1/2 cup of yogurt (1/ block protein 1 block carbs)
1 scoop protein powder (depends on powder but mine is two blocks protein)
12 almonds (4 blocks fat)

1 egg (1 block protein)
1 block any fruit or veggie

Blend all of the smoothie ingredients together, cook the egg with Pam overeasy or scrambled and eat another 1 block piece of fruit. Another 4 block meal.
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Old 02-05-2008, 04:47 PM   #5
Jay Roughton
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Re: Simplest Zone Meals

Check out, I have incorporated some of the simple recipes into my cooking. Make it simple on yourself. Decide on your top 3 proteins, carbs , and fats...Based on #1. What do I like to eat that is somewhere on the list of foods in the nutrition section of CF Journal #21. #2. ease of preperation. Acombo of these two questions is what I use. All my fat comes from almonds, peanuts, olive oil, sesame oil, butter and avocado. All my proteins come from string cheese, chicken, canned salmon, canned tuna, lunch meats, and ground meats. All my carbs come from frozen fruits, and veggies, and I use 6" corn tortillas almost everyday. Occasionally I will use flax bread or granola for a carb here and there. It is so simple for me now, after a month of measuring and weighing you will be a pro.
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Old 02-05-2008, 07:16 PM   #6
Shane Upchurch
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Re: Simplest Zone Meals

Im not sure on the exact portions but you can do the math yourself, but basically for lunch I take a can of tuna(around 3 blocks), mix in some miracle whip and a few sliced black olives for fat (4 blocks), some cheese (1 block) and 6-8 triscuits for carbs (3 blocks) as well as a cup of apple sauce (1 block). I take that for lunch most everyday to work.
It only takes about 10 minutes to make and leaves me full.
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Old 02-05-2008, 09:10 PM   #7
Gregory L. Johnson
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Re: Simplest Zone Meals

Stir fry meat and vegetables and maybe some nuts. I find omelettes, frittatas or scrambled eggs with veggies are also easy.

Sorry, I don't weigh and measure so you'll have to figure out your blocks.
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Old 02-06-2008, 10:43 AM   #8
Jason Naubur
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Re: Simplest Zone Meals

Perhaps I just enjoy simple meals more than most, or maybe I am lazy. My lunch most days:

3oz lean sliced chicken. (Tandoori roasted I never get tired of)
1oz good cheese
1 sliced green pepper
1/2 cup grapes
2.5 cups raw green beans or steamed broccoli
12-15 almonds

Easy to pack in reusable rubbermaid, quick to prepare and eats well cold.

Please don't critique my diet ratios, or judge the fruit content. I am posting here for ease of use, and my diet works exceedingly well for me. I even eat a slice of bread daily! (sprouted grain, chewy and wholesome - 1 block / slice).

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Old 02-06-2008, 08:25 PM   #9
Sakura Barrientos
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Re: Simplest Zone Meals

check out CF Journal #21. it's got a break down of the zone, blocks and meals for 4 and 3 blocks as well as 2 and 1 block snacks.

personally i just do a simple smoothie...

3 blocks

1/2c yogurt (1 c/p)
1/4c cottage cheese (1 p)
1c milk (1 c/p)
1c strawberries (1 c)
9 whole almonds (3 f)

i don't have a food scale at home so i "guestimate" a lot of my meat.

i find boiled eggs are way easy to do as well as buying nuts like almonds, cashews and peanuts. milk has been discussed in another thread but that's an easy 1 block protein and carb right there. and remember that if you like "sweeter" smoothies, i find fresh berries are better. i bought frozen strawberries from costco and those didn't bring too much flavor to the smoothie.

and if you find it hard to stick to your diet, preparing things in bulk and ahead of time is good. if i do it by the meal then it's harder for me to stay focused. you could make meals for one day the night before. usually i pack my husband's lunch box the night before as i prepare baby kaela's bottles.
sakura barrientos | blogger | CrossFit Solano | facebook | F/26/5'5"/141
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Old 02-07-2008, 12:00 PM   #10
Jason M Struck
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Re: Simplest Zone Meals

yogurt with flax cereal and raisins or berries is like a constant in my house. greek yogurt... mmmmmmmm
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