Zone 40-30-30 Diet Meal Plan with Recipes
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40-30-30 ZONE Diet 28-Day Meal PlansCalorie range is: 1100, 1300, 1500, 1800, 2100, 2300, 2500, and 2800.
Complete with: PCF RATIO, HEALTHY RECIPES, PORTION SIZES and OPTIONAL SHOPPING LIST.
4 Week Plan provides: 3 Meals/day + 3 Snacks/day = 168 meals total
About these ZONE Diet Meal Menu Plans
The primary goal of this healthy diet food Meal Plan is to stay in the Zone - that balance among carbohydrates, protein, and fat, for all meals and snacks through out the day in the ratio of 40% carbohydrates, 30% protein, and 30% fat. Each recipe and snack is held to within 3% of being a 40/30/30 calorie ratio. This variation is well within the margin of error introduced by variations in measurements and variations in the actual nutrients found in foods (which often vary +/- 5%). These recipes, if found in Zone diet cookbooks, would be readily identified as Zone recipes.
These plans emphasize a wide variety of healthy vegetables. The leanest cuts of protein are selected in each recipe to reduce the overall saturated fat content. These plans provide the kinds of fats that our bodies need for health. These fats are provided primarily in the form of Omega fats. Olive oil is used most of the time, but you may substitute a healthy oil of your choice if you wish… Canola or flax oils may be good alternatives.
There are no grains in this menu because they are high on the Glycemic Index. The carbohydrates sources included in these plans complex carbohydrates that are low on the Glycemic Index. The higher the Glycemic Index of a carbohydrate, the quicker it enters the bloodstream as a sugar. All carbohydrates - simple or complex - have to be broken down into simple sugars before entering the blood stream being absorbed by the body. Because of this, simple carbohydrates tend to raise the insulin level very fast and cause the body to store the sugar and prevent the body from using its stored body fat. This also causes the 'highs" and" lows" of eating unbalanced meals and explains why so many people are ready for a siesta at 3:00 in the afternoon after eating fettuccini with cream sauce for lunch.
These 40-30-30 menus were developed for you by Phoebe Jaeckels.
Please note: Meal plans (i.e., downloads) are not Refundable so choose wisely. Order your ZONE level below.
Recipes: are included in all meal menus.
Shopping List: If you desire a Shopping List with your, please check the "Shopping List" box on your order form.
Phoebe Jaeckels Nutritionist, BS is currently completing her MS in nutrition from Clayton College. Ms. Jaeckels has a private practice located in the offices of Nightingale Medical Group in Santa Maria, California, a holistic women's health care center. She believes that good nutrition is the foundation to good health, and works with her clients to make positive changes in all facets of their lifestyle. Ms. Jaeckels has extensive experience in weight control, but believes that healthy weight will follow healthy habits. She is especially interested in cardiovascular health, hypoglycemia, diabetes, and other nutritional issues that affect a person's general health. In addition to conducting personalized evaluations and ongoing nutritional counseling, Phoebe does public speaking and community education to enlighten people of the benefits of healthy living. NutriBase serves as the basis for her individualized plans for her clients.
to beginning any fitness or dietary program.