The Zone Diet Food Pyramid
The Zone Diet has been around awhile, but it’s seen renewed interest with the growth of CrossFit. Greg Glassman, CrossFit’s founder, has brought renewed focus on a diet that’s said to be part Paleo and part empirical science. The Zone Diet combines the high-quality food sources prescribed by Paleo, and adds an element of controlling your macros and total consumption. Arguably, its one of the top diets for CrossFit athletes.
We won’t get into the details, but just as a reminder – here are the Zone Diet Basics:
- Count Calories in “Blocks”
- Eat 5 Small Meals
- Eat Real Foods
- Avoid High Glycemic Carbohydrates and Sugars
When it comes to what foods to eat on the Zone Diet, we’ve got it covered!
The Zone Diet breaks food into 5 major groups:
Check out the list below for a comprehensive overview of the best foods.
1. Vegetables
Colors of the Rainbow
The Zone Diet’s primary goal is to reduce inflammation. The best way to accomplish this is foods that do not submit your body to blood sugar spikes. The below is a list of vegetables that fit this criterion.
- Alfafa Sprouts
- Bamboo Shoots
- Bean Sprouts
- Bell Peppers
- Black Beans
- Bok Choy
- Broccoli
- Brussel Sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Chickpeas
- Collard Greens
- Cucumber
- Egg Plant
- Green Beans
- Iceburg or Romaine Lettuce
- Jalapeno Peppers
- Kale
- Kidney Beans
- Leeks
- Lentils
- Mushrooms
- Okra
- Onions
- Radishes
- Spaghetti Squash
- Spinach
- Tomatoes
- Turnips
- Water Chestnuts
- Yellow Squash
- Zucchini
2. Fruits
Fresh Fruits
Similar to vegetables, the Zone Diet seeks to provide individuals with foods that will control inflammation and blood sugar spikes. All fruits are without a doubt “natural”, but some contain more sugar than others. Rely on the below list for good sources of fiber, good carbohydrates, and vitamins.
- Apples
- Apricots
- Blackberries
- Blueberries
- Boysenberries
- Cherries
- Grapefruit
- Grapes
- Kiwis
- Lemons
- Limes
- Oranges
- Peaches
- Pears
- Plums
- Raspberries
- Strawberries
- Tangerine
- Unsweetened Applesauce
3. Low-Fat Protein
Zone Diet Low-Fat Proteins
While the Zone Diet doesn’t limit fat intake, it seeks to promote high -quality fats and proteins. Many industrial meats and dairy products contain high amounts of saturated fat and inflammatory omega-6 fats. Stick with quality protein, seafood, and low-fat dairy to minimize exposure to unhealthy fats.
- Grass-fed Beef
- Chicken Breast
- Lean Bacon
- Turkey Bacon
- Turkey Breast
- Ground Turkey
- Most Seafood; i.e. Tuna, Salmon, Scallops, Shrimp, etc.
- Egg Whites
- Low-fat Cheese
- Low-fat Cottage Cheese
- Low-fat Greek Yogurt
- Low-Fat Milk
- Low-Fat Yogurt
- Soybean Products
4. Monounsaturated Fats
Healthy Fats
Monounsaturated fats are ideal for optimal health. They reduce bad cholesterol levels and provide antioxidants to help grow and maintain your body’s cells. Contrary to some saturated fats and Omega-6 fats, they serve as healthy building blocks to the human body.
- Almond Butter
- Almond Oil
- Almonds
- Avocados
- Canola Oil
- Cashes
- Macadamia Nuts
- Olive Oil
- Olives
- Peanuts
- Peanut Butter
- Walnuts
5. Grains & Starches
Keeping it Simple
The list for grains is quite short. The primary concern – these foods just don’t have the same mineral and vitamin content of vegetable and fruit alternatives. The Zone Diet advocates for vegetarian-based carbohydrates first and foremost. The below grains are still acceptable, and while most other grains are “questionable”.
- Barley
- Oatmeal
Wrap Up
The above mentioned foods represent the highest quality foods that fit the Zone Diet. With many diets, there are foods that fall in between “good” and “bad”. For additional information on these questionable foods, check out the official Zone Diet website.
If you’re an athlete or just trying to brainstorm some new Zone Diet recipes; the above list is a great starting point.
Motivation. Information. Preparation.
We want to make every WOD your best WOD.
WOD Fever represents CrossFit athletes, weightlifters, bodybuilders, and anyone who has a "workout of the day". Join our community and follow us for more WOD BOD Interviews, fitness news, training tips, and deals on gear.
HOW I GOT MY BITCOIN BACK // WITH THE HELP OF GEO COORDINATES RECOVERY HACKER
I was recently scammed out of $468,000 by a fraudulent Bitcoin investment. This special group of professional GEO COORDINATES RECOVERY HACKER was able to recover my money within 12hours. I’m really glad such a group exists and I’m happily sharing this out there with anyone who needs their service to recover their money. You can contact them at
Email: geovcoordinateshacker@gmail.com
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack .
It was such a huge relief for me and I’m so grateful
HOW I GOT MY BITCOIN BACK // WITH THE HELP OF GEO COORDINATES RECOVERY HACKER
I was recently scammed out of $468,000 by a fraudulent Bitcoin investment. This special group of professional GEO COORDINATES RECOVERY HACKER was able to recover my money within 12hours. I’m really glad such a group exists and I’m happily sharing this out there with anyone who needs their service to recover their money. You can contact them at
Email: geovcoordinateshacker@gmail.com
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack .
It was such a huge relief for me and I’m so grateful
HOW I GOT MY BITCOIN BACK // WITH THE HELP OF GEO COORDINATES RECOVERY HACKER
I was recently scammed out of $468,000 by a fraudulent Bitcoin investment. This special group of professional GEO COORDINATES RECOVERY HACKER was able to recover my money within 12hours. I’m really glad such a group exists and I’m happily sharing this out there with anyone who needs their service to recover their money. You can contact them at
Email: geovcoordinateshacker@gmail.com
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack .
It was such a huge relief for me and I’m so grateful
Passcode Cyber Recovery: The Team That Saved My Bitcoin Investment
I rarely write reviews, but I had to share this experience. A few months ago, a close friend introduced me to a Bitcoin investment website that looked professional and convincing. I started with $150,000 in BTC and even made a small successful withdrawal, which built my trust. Confident it was legitimate, I invested a larger amount of $700,000 in BTC expecting even better returns. But when I tried to withdraw again, the website vanished, my account was locked, and I realized I’d fallen for a sophisticated scam. I was devastated and thought the money was gone forever. Then I found Passcode Cyber Recovery, a professional cyber recovery team. They guided me through the process, traced the transactions, and within weeks, recovered my entire $700,000. I can’t thank them enough; they truly restored my peace of mind. This taught me to always verify platforms carefully and to never lose hope after a setback.
WhatsApp: +1 (647) 399-4074
Telegram: passcodecyberrecovery11 Email: passcodecyberadexec.com
“In the crypto world, this is great news I want to share. Last year, I fell victim to a scam disguised as a safe investment option. I have invested in crypto trading platforms for about 10yrs thinking I was ensuring myself a retirement income, only to find that all my assets were either frozen, I believed my assets were secure — until I discovered that my BTC funds had been frozen and withdrawals were impossible. It was a devastating moment when I realized I had been scammed, and I thought my Bitcoin was gone forever, Everything changed when a close friend recommended the Capital Crypto Recover Service. Their professionalism, expertise, and dedication enabled me to recover my lost Bitcoin funds back — more than €560.000 DEM to my BTC wallet. What once felt impossible became a reality thanks to their support. If you have lost Bitcoin through scams, hacking, failed withdrawals, or similar challenges, don’t lose hope. I strongly recommend Capital Crypto Recover Service to anyone seeking a reliable and effective solution for recovering any wallet assets. They have a proven track record of successful reputation in recovering lost password assets for their clients and can help you navigate the process of recovering your funds. Don’t let scammers get away with your hard-earned money – contact Email: Recoverycapital@fastservice.com
Phone CALL/Text Number: +1 (336) 390-6684 Contact: Capitalcryptorecover@zohomail.com