Zone plans

Low Carb Zone Diet

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Plan length:14 days Daily calorie intake:1200 kcal/day
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Lose more weight by combining the benefits of Zone and low carb diets! While all Zone diets are relatively low in carbs, this one is more carb restricted than the average, and most carbs come from fruit and vegetables.

For best results, don't forget to exercise and drink plenty of water! Make sure to buy ingredients (dairy products, oatmeal, tortillas etc.) that are low in carbs, and avoid any added sugar.

Day 1

  • Breakfast
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  • Snack
    1 apple, 2 tsp. peanut butter
  • Lunch
    1 small can of tuna (canned in water), 60 g romaine lettuce, 1/2 sliced tomato, 1/2 sliced avocado, 1 tbsp. olive oil vinaigrette
  • Snack
    1 kiwi fruit, 2 tbsp. low-fat cottage cheese
  • Dinner
    140 g grilled chicken breast, 100 g grilled vegetables with 1 tbsp. shredded low-fat cheese

Day 2

  • Breakfast
    1 low carb tortilla with 2 tbsp. shredded low-fat cheese, 1 chopped tomato, and 2 slices lean Canadian bacon
  • Snack
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  • Lunch
    110 g grilled chicken breast, 60 g baby spinach, 1/2 sliced avocado, 1 chopped carrot, 1 tbsp. olive oil vinaigrette
  • Snack
    1 tomato, 2 tbsp. low-fat cottage cheese
  • Dinner
    140 g veal scallops, 60 g romaine lettuce, 1/2 sliced avocado, 1 tbsp. olive oil vinaigrette

Day 3

  • Breakfast
    1 packet instant oatmeal with 50 g blueberries and 1 tbsp. almonds, 1 low-fat yogurt
  • Snack
    1 orange, 1 stick low-fat string cheese
  • Lunch
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  • Snack
    50 g raspberries, 2 tsp. peanut butter
  • Dinner
    1 large can of tuna (canned in water), 60 g baby spinach, 1/2 sliced tomato, 1/2 sliced avocado, 1 tbsp. olive oil vinaigrette

Day 4

  • Breakfast
    omelet made with 4 egg-whites, 1 chopped tomato, and 2 tsp. olive oil; 2 slices lean Canadian bacon
  • Snack
    1 kiwi fruit, 1 low-fat yogurt
  • Lunch
    120 g shrimp with 30 g celery, 1/4 chopped onion, 1/2 chopped carrot, 3 tbsp. low-fat mayo
  • Snack
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  • Dinner
    1 low-carb tortilla filled with 80 g chopped chicken breast with 30 g celery, 1/2 chopped green pepper, 1/4 chopped onion, 3 tbsp. low-fat mayo

Day 5

  • Breakfast
    1 low-carb tortilla with 2 tbsp. shredded low-fat cheese, 2 slices deli turkey, 1/2 chopped tomato, and 40 g mushrooms
  • Snack
    25 g grapes, 2 tbsp. low-fat cottage cheese
  • Lunch
    250 ml chili con carne; 30 g romaine lettuce with 2 tsp. olive oil vinaigrette
  • Snack
    1 tomato, 1 stick low-fat string cheese
  • Dinner
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Day 6

  • Breakfast
    1 packet instant oatmeal with 50 g raspberries and 1 tbsp. almonds, 1 low-fat yogurt
  • Snack
    1 apple, 2 slices deli turkey
  • Lunch
    1 small can of tuna (canned in water), 60 g baby spinach, 1 chopped tomato, 1/2 sliced avocado, 1 tbsp. olive oil vinaigrette
  • Snack
    1 kiwi fruit, 2 tsp. peanut butter
  • Dinner
    140 g lean beef steak, 100 g grilled vegetables with 1 tsp. olive oil

Day 7

  • Breakfast
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  • Snack
    1 orange, 1 tbsp. almonds
  • Lunch
    110 g grilled chicken breast, 60 g romaine lettuce, 1/4 chopped onion, 30 g celery, 1 chopped carrot, 1 tbsp. olive oil vinaigrette
  • Snack
    1 tomato, 2 tbsp. low-fat cottage cheese
  • Dinner
    140 g broiled salmon, 100 g grilled vegetables with 1 tbsp. shredded low-fat cheese

Day 8

  • Breakfast
    1 low carb tortilla with 2 tbsp. shredded low-fat cheese, 1 chopped tomato, and 2 slices lean Canadian bacon
  • Snack
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  • Lunch
    120 g shrimp with 30 g celery, 1/2 chopped carrot, 1/2 chopped tomato, 3 tbsp. low-fat mayo
  • Snack
    25 g grapes, 1 stick low-fat string cheese
  • Dinner
    250 ml chili con carne; 30 g romaine lettuce, 1/2 sliced avocado with 2 tsp. olive oil vinaigrette

Day 9

  • Breakfast
    1 packet instant oatmeal with 50 g blueberries and 1 tbsp. almonds, 1 low-fat yogurt
  • Snack
    1 apple, 2 slices deli turkey
  • Lunch
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  • Snack
    1 carrot, 1 stick low-fat string cheese
  • Dinner
    140 g lamb chops, 100 g grilled vegetables with 1 tbsp. shredded low-fat cheese

Day 10

  • Breakfast
    omelet made with 4 egg-whites, 1 chopped tomato, and 2 tsp. olive oil; 2 slices lean Canadian bacon
  • Snack
    1 kiwi fruit, 2 tsp. peanut butter
  • Lunch
    250 ml chili con carne; 30 g baby spinach with 2 tsp. olive oil vinaigrette
  • Snack
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  • Dinner
    140 g grilled chicken breast, 60 g baby spinach, 1 sliced avocado, 1 chopped carrot, 1 tbsp. olive oil vinaigrette

Day 11

  • Breakfast
    1 low-carb tortilla with 2 tbsp. shredded low-fat cheese, 2 slices deli turkey, 1/2 chopped tomato, and 40 g mushrooms
  • Snack
    25 g grapes, 1 stick low-fat string cheese
  • Lunch
    1 small can of tuna (canned in water), 60 g romaine lettuce, 1/2 sliced tomato, 1/2 sliced avocado, 1 tbsp. olive oil vinaigrette
  • Snack
    1 orange, 2 slices deli turkey
  • Dinner
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Day 12

  • Breakfast
    1 packet instant oatmeal with 50 g raspberries and 1 tbsp. almonds, 1 low-fat yogurt
  • Snack
    1 apple, 2 tsp. peanut butter
  • Lunch
    110 g grilled chicken breast, 60 g baby spinach, 1/2 sliced tomato, 1 chopped carrot, 1 tbsp. olive oil vinaigrette
  • Snack
    1 carrot, 2 tbsp. low-fat cottage cheese
  • Dinner
    140 g lean beef steak, 100 g grilled vegetables with 1 tsp. olive oil

Day 13

  • Breakfast
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  • Snack
    1 kiwi fruit, 2 tsp. peanut butter
  • Lunch
    1 low-carb tortilla with 2 tbsp. shredded low-fat cheese, 2 slices deli turkey, 1 chopped tomato, 15 g baby spinach
  • Snack
    25 g grapes, 1 stick low-fat string cheese
  • Dinner
    140 g broiled salmon, 100 g grilled vegetables with 1 tbsp. shredded low-fat cheese

Day 14

  • Breakfast
    1 low carb tortilla with 2 tbsp. shredded low-fat cheese, 1 chopped tomato, and 2 slices lean Canadian bacon
  • Snack
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  • Lunch
    120 g shrimp with 30 g celery, 1/2 chopped carrot, 1/2 chopped tomato, 3 tbsp. low-fat mayo
  • Snack
    50 g raspberries, 2 tsp. peanut butter
  • Dinner
    140 g lamb chops, 100 g grilled vegetables with 1 tbsp. shredded low-fat cheese
  • 280 g lamb chops
  • 280 g salmon
  • 280 g lean beef steak
  • 280 g veal scallops
  • 0,75 L chili con carne
  • 830 g grilled chicken breast
  • 24 slices deli turkey
  • 10 slices lean Canadian bacon
  • 3 small cans of tuna (canned in water)
  • 1 large can of tuna (canned in water)
  • 360 g shrimp
  • 20 egg-whites
  • 10 tbsp. low-fat cottage cheese
  • 21 tbsp. shredded low-fat cheese
  • 7 sticks low-fat string cheese
  • 5 low-fat yogurts
  • 9 low-carb tortillas
  • 4 packets instant oatmeal
  • 6 avocados
  • 435 g baby spinach
  • 9 carrots
  • 150 g celery
  • 1 green pepper
  • 200 g mushrooms
  • 1 onion
  • 360 g romaine lettuce
  • 16 tomatoes
  • 700 g mixed vegetables (fresh or frozen)
  • 4 apples
  • 200 g blueberries
  • 200 g grapes
  • 5 kiwi fruits
  • 4 oranges
  • 250 g raspberries
  • 7 tbsp. almonds
  • 16 tsp. peanut butter
  • olive oil
  • olive oil vinaigrette
  • low-fat mayo

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