The Ultimate Zone Diet Food List

by WOD Fever

Zone Diet Food Pyramid

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: 

1.      Vegetables
2.      Fruits
3.      Low-Fat Protein
4.      Monounsaturated Fats
5.      Grains & Starches

Check out the list below for a comprehensive overview of the best foods.   

1.      Vegetables

Ultimate Zone Diet Food List 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

Ultimate Zone Diet Food List - 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

Ultimate Zone Diet Food List - Low-Fat Proteins

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

Ultimate Zone Diet Food List - 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

Ultimate Zone Diet Food List - Grains and 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. 

 

WOD Fever

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.  

Liquid error (sections/article-template line 48): Could not find asset snippets/relatedblogs.liquid

932 comments

  • https://www.aicrowd.com/participants/examsapdumps
    https://www.royaldirectory.biz/index.php?q=LPI+010-160+Exam+Questions+Answers&x=16&y=10
    https://www.truenorthwoodco.com/profile/fef1514252929/profile
    https://www.lwn3d.com/forum/topic/10995/thesis-writing-service
    https://www.pixiv.net/en/users/125423106
    https://beauty.bookmarking.info/story/sap-exam-c-sigpm-dumps-c-sigpm-dumps-questions-2026
    https://teachers.net/profile/wguexam/
    https://www.bonback.com/forum/topic/383109/microsoft-dp-700-dumps-questions-answers
    https://disqus.com/by/sapexam/about/

    jay

  • https://www.aicrowd.com/participants/examsap
    https://www.royaldirectory.biz/index.php?q=clapgeek&x=0&y=0
    https://www.truenorthwoodco.com/profile/rss6469281633/profile
    https://www.lwn3d.com/forum/topic/40160/re-top-3-assignment-witing-service-australia-reliable
    https://www.pixiv.net/en/users/125422787
    https://beauty.bookmarking.info/story/sap-signavio-c-sigpm-exam-questions
    https://teachers.net/profile/wgudumps/
    https://www.bonback.com/forum/topic/383106/microsoft-dp-700-dumps-questions-answers
    https://disqus.com/by/sapdumps/about/

    jay

  • https://www.facebook.com/AlphaHoneyGummiesusa
    https://www.facebook.com/groups/alphahoneygummiesusa
    https://www.facebook.com/groups/alphahoneygummiesus
    https://www.facebook.com/groups/alpha.honey.gummies.get
    https://www.facebook.com/groups/getalphahoneygummies
    https://www.facebook.com/events/2062622367933099/
    https://www.facebook.com/events/1625414532039689/
    https://www.facebook.com/events/26419672810992922/
    https://www.facebook.com/events/2446323985820245/
    https://scribehow.com/viewer/Alpha_Honey_Gummies_The_Truth_Behind_This_Male_Enhancement_Formula__wHr2aSQCRxK_UYNhFNgrMw
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Improve_Bedroom_Performance_Fast__mLzP2FfiQMSMgchoy2Mg0g
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Natural_Formula_for_Mens_Health__RM0kwyG3TImB3-INWJGsPw
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Reviews_USA__Real_Users_Speak__X2LMbFasRiefR9gKxTju5A
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Full_Report__Expert_Opinion__aKkeosQESVyTTqkfDTrEPg
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Improve_Blood_Flow_Naturally__nmhjvvj1Tbugz7b7kV5DYA
    https://scribehow.com/viewer/Alpha_Honey_Gummies_Improve_Bedroom_Performance_Fast__Iic9vgVmTcaBHGZ1DBZbBg
    https://open.firstory.me/story/cmny65ai50c9f01xifqi14mxa
    https://open.firstory.me/story/cmny6r3qf0n7m01w7ht6w9ujj
    https://open.firstory.me/story/cmny6ubb20obp01ts2shcdi2m
    https://open.firstory.me/story/cmny6xij60n8h01w7ayxhg44j
    https://open.firstory.me/story/cmny70tey0cd701xi4jaq84ob
    https://form.jotform.com/261030816981052
    https://form.jotform.com/261031353515042
    https://form.jotform.com/AlphaHoneyGummies/alpha-honey-gummies-usa
    https://form.jotform.com/AlphaHoneyGummies/alpha-honey-gummies

    https://www.facebook.com/Triple.Green.Farms.Cbd.gummies.free
    https://www.facebook.com/groups/triple.green.farms.cbd.gummies.get
    https://www.facebook.com/groups/get.triple.green.farms.cbd.gummies
    https://www.facebook.com/groups/triple.green.farms.cbd.gummies.free
    https://www.facebook.com/events/26403799949276491/
    https://www.facebook.com/events/2307802749628305/
    https://www.facebook.com/events/1305424561467415/
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Review_Natural_Stress_Solution__taDO_VsET—9pyG-hlfP-A
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Where_to_Buy_in_USA__DEUyu9OmRoevxiWOJpRKBA
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Review_Real_or_Fake_Claims__1Go0Ll08Smqb9MjgePvXqg
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_How_It_Works_Explained__lXQVL78ESJ6kslKvxJNgNw
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Before_and_After_Results__jNPj9FXvQRCM_BeWDlPo1Q
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Review_Natural_Stress_Solution__1hkHpwQbTG6I_wpFkzIxqg
    https://scribehow.com/viewer/Triple_Green_Farms_CBD_Gummies_Safe_Natural_and_Effective__nQHEQo3UQ8ah0h9mYi_WWQ
    https://open.firstory.me/story/cmnwwj39h0e1r01ylhla19o88
    https://open.firstory.me/story/cmnwwmtbu0kl901vvb99zexho
    https://open.firstory.me/story/cmnwwr1780j5s01w71ep0auob
    https://open.firstory.me/story/cmnwww6w30kmt01vvhmm9e2rd
    https://alphahoneygummiesusa.lovable.app/

    Karan Khatun

  • https://ebosscanada.com/profile/agentforce-specialist-dumps/
    http://www.opensource.platon.org/forum/projects/viewtopic.php?p=12861052
    https://www.holmeslist.com.au/profile/1z0-1085-24Dumps/
    https://litherum.blogspot.com/2015/10/vertical-text.html
    https://www.chilliremovals.com.au/profile/daq6707213758/profile
    https://www.mamamummymum.co.uk/2019/12/elf-for-christmas.html
    https://180degreehealth.com/180forums/users/VMwareDumps/
    https://ccn.dynamics365portals.us/forums/general-discussion/472b6b07-3f0a-f011-a4dd-001dd8099473
    https://www.longisland.com/profile/RealEstateDumps

    deren

  • https://ebosscanada.com/profile/112-57-dumps/
    http://www.opensource.platon.org/forum/projects/viewtopic.php?p=12861050
    https://www.holmeslist.com.au/profile/CPC-CDE-RECERTDumps/
    https://litherum.blogspot.com/2014/04/complex-text-handling-in-webkit-part-3.html
    https://www.chilliremovals.com.au/profile/aqe1368647521/profile
    https://www.mamamummymum.co.uk/2019/12/read-with-me-2019-49.html
    https://180degreehealth.com/180forums/users/AD0-E605Dumps/
    https://ccn.dynamics365portals.us/forums/general-discussion/141b3eff-9318-f111-bb46-001dd811b1a1
    https://www.longisland.com/profile/CCDSODumps

    deren

Leave a comment

Back to New Posts