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

934 comments

  • https://scribehow.com/viewer/Ultra_Peak_XL_Male_Enhancement_A_Powerful_Formula_for_Mens_Health__qHK7efqGQ-OQni-7T0dCeA
    https://scribehow.com/viewer/Ultra_Peak_XL_Male_Enhancement_Benefits_Ingredients_and_Results__yYBF0W3vQCGNMOba_F0DyA
    https://scribehow.com/viewer/Ultra_Peak_XL_Male_Enhancement_Boost_Your_Performance_Naturally__InnZGahgS0Ggves-Z_HPA
    https://scribehow.com/viewer/Ultra_Peak_XL_Male_Enhancement_Review_Natural_Power_for_Better_Performance    lft6_iyYTPm6l_HzsW7tcg
    https://scribehow.com/viewer/Ultra_Peak_XL_The_Ultimate_Supplement_for_Mens_Vitality    04fYlKIlTQaKyqnbQa-kw
    https://scribehow.com/viewer/Ultra_Peak_XL_The_Secret_to_Better_Male    Health    Y7GOHmocRn2qtWj2Ew8Kvg
    https://scribehow.com/viewer/Ultra_Peak_XL_Review_Does_It_Really_Work    yMGedmFfQVCJyZLrNCCAUg
    https://scribehow.com/viewer/Ultra_Peak_XL_A_Complete_Guide_to_Mens_Enhancement    EQax_x1-Rb2Tcnd9az7kmw
    https://scribehow.com/viewer/Ultra_Peak_XL_Gummies_Feel_Stronger_Last_Longer_Perform_Better    pSw5GNFVRIWpZuhgmsrSEw
    https://scribehow.com/viewer/Ultra_Peak_XL_Gummies_Your_Daily_Boost_for_Energy_and_Power    5KmS3YuVQ5-N5tcE9jd8Jg
    https://scribehow.com/viewer/Ultra_Peak_XL_Gummies_Boost_Stamina_Power_and_Confidence_Fast    umgLV31tTP-sM1_yh8VdIA
    https://scribehow.com/viewer/Ultra_Peak_XL_Gummies_Review_Do_They_Really_Work    DU0CygXjS0yrzir8p1iG5A
    https://www.facebook.com/UltraPeakXlMaleEnhancement
    https://www.facebook.com/groups/ultrapeakxlmaleenhancement
    https://www.facebook.com/events/894175526991900
    https://www.facebook.com/events/1487063869754334
    https://www.facebook.com/groups/ultrapeakxlmaleenhancement.new
    https://scribehow.com/viewer/Ultra_Peak_Xl_Male_Enhancementtm_Review_Uncovering_Reviews_Benefits_Analysisdollar49    Ni6W1gcVScWmGI0_X-13Xw
    https://scribehow.com/viewer/Ultra_Peak_XL_Review_Does_It_Really_Work_for_Men    rNEjIUInScqsNptLJm-qjA
    https://scribehow.com/viewer/Ultra_Peak_XL_Male_Enhancement_Complete_Review_and_Benefits    xASWrGhwR_O-yutsr5usw
    https://scribehow.com/viewer/Ultra_Peak_XL_Review_Does_It_Really_Work_for    Men    hjwmR3EzQIu3JAAvLm35Cg
    https://ultrapeakxlmaleenhancement.zohodesk.com/portal/en/kb/articles/ultra-peak-xl-male-enhancement-review-uncovering-reviews-benefits-analysis-49
    https://ultrapeakxlmaleenhancement.zohodesk.com/portal/en/kb/articles/ultra-peak-xl-male-enhancement-complete-review-and-benefits
    https://ultrapeakxlmaleenhancement.zohodesk.com/portal/en/kb/articles/ultra-peak-xl-male-enhancement-we-tried-it-55-day-s-beware-buyer-avoid-customer-risks
    https://ultrapeakxlmaleenhancement.zohodesk.com/portal/en/kb/articles/ultra-peak-xl-male-enhancement-where-to-buy-is-it-worth-buying
    https://eventprime.co/o/UltraPeakXlMaleEnhancement
    https://eventprime.co/o/UltraPeakXlMaleEnhancementusa
    https://open.firstory.me/story/cmnm03y7d0m2k01wu8loahc9c
    https://open.firstory.me/story/cmnm06e6w0mig01ulf52xfu5d
    https://open.firstory.me/story/cmnm06e890llg01va5slv4uwg
    https://open.firstory.me/story/cmnm06doi083u01wb09ze7mwb
    https://vsona.co/ultrapeakxlmaleenhancement/ultra-peak-xl-male-enhancement
    https://vsona.co/ultrapeakxlmaleenhancement
    https://scribehow.com/viewer/Insta_Hardtm_Review_Uncovering_Reviews_Benefits_Analysisdollar49    boPAlEBRp-L7y5jhYbf4w
    https://scribehow.com/viewer/Insta_Hardtm_Expert_Review_Is_It_Worth_Your_Money    yxkY8VR0QQSmFVlvGr312g
    https://scribehow.com/viewer/Insta_Hard_This_Supplement_Changed_Your_Life__zMroGTxBSmC9LGqZrS4zsQ
    https://scribehow.com/viewer/Insta_Hardtm_Is_It_Safe_Read_Experts_Opinion__u-1ywepcRAuO7mmrPSxo4g
    https://scribehow.com/viewer/Insta_Hardtm_Officialtm__Is_It_Worth_the_Hype__zYSBleSSTcihUxJ-Z_glYg
    https://instahardusa.zohodesk.com/portal/en/kb/articles/insta-hard-review-uncovering-reviews-benefits-analysis-49
    https://instahardusa.zohodesk.com/portal/en/kb/articles/insta-hard-reviews-we-tested-it-for-90-days-the-real-science-behind
    https://instahardusa.zohodesk.com/portal/en/kb/articles/insta-hard-review-uncovering-reviews-benefits-analysis-49-7-4-2026
    https://instahardusa.zohodesk.com/portal/en/kb/articles/insta-hard-we-tried-it-55-day-s-beware-buyer-avoid-customer-risks
    https://open.firstory.me/story/cmnot2izs0vnx01wu5gxx82y3
    https://open.firstory.me/story/cmnot2ggn0w5i01ul86lp9ilr
    https://open.firstory.me/story/cmnot2lt10vo001wudc2766n7
    https://open.firstory.me/story/cmnot2msu0vo301wu3li3dqi9
    https://vsona.co/insta-hard
    https://vgen.co/InstaHard/characters
    https://www.trustpilot.com/review/jellyleangummies.lovable.app
    https://www.facebook.com/JellyLeanGummies.usa
    https://www.facebook.com/groups/jellyleangummies.us
    https://www.facebook.com/groups/jellyleangummies.usa
    https://www.facebook.com/events/2113911096009595
    https://www.facebook.com/events/823763460170088
    https://jellyleangummies.zohodesk.com/portal/en/kb/articles/jelly-lean-gummies-benefits-ingredients-results
    https://jellyleangummies.zohodesk.com/portal/en/kb/articles/jelly-lean-gummies-for-men-truth-about-ed-performance
    https://jellyleangummies.zohodesk.com/portal/en/kb/articles/jelly-lean-gummies-real-customer-reviews-results
    https://jellyleangummies.zohodesk.com/portal/en/kb/articles/jelly-lean-gummies-expert-review-and-user-feedback
    https://scribehow.com/viewer/Jelly_Lean_Gummies_Review_Scam_or_Legit_in_2026__O9GtDbbpR9WmqRSlYv8UqQ
    https://scribehow.com/viewer/Jelly_Lean_Gummies_Are_They_Worth_Buying_in_2026__w4QIB3NBRFurMXypqwUhCg
    https://scribehow.com/viewer/Jelly_Lean_Gummies_Review_2026_Does_It_Really_Work__gAJIh3W5Q2KIdGfZiiuuhQ
    https://scribehow.com/viewer/Jelly_Lean_Gummies_for_Men_Truth_About_ED_and_Performance__NgMoVqMOQPmazPvvGAY9NQ
    https://open.firstory.me/story/cmniiz2hc0ax101v2cxtneyk9
    https://open.firstory.me/story/cmnij5map0bgq01wu46kobs1e
    https://open.firstory.me/story/cmnij8tuh0b6e01wb5jfi23sx
    https://open.firstory.me/story/cmnijbuza0b6k01wbenmj2sxg
    https://vgen.co/JellyLeanGummies/saved
    https://www.grepmed.com/JellyLean
    https://www.trustpilot.com/review/thrivexxlusa.lovable.app
    https://thrivexxlusa.lovable.app/
    https://www.facebook.com/ThriveXxl.usa
    https://www.facebook.com/groups/thrivexxl.new
    https://www.facebook.com/groups/thrivexxl.usa
    https://www.facebook.com/events/1269278882005094
    https://www.facebook.com/events/959072573257849
    https://scribehow.com/viewer/Thrive_Xxltm_Review_Uncovering_Reviews_Benefits_Analysisdollar49__YMfjtH-1Tw22EFLPcWjEWQ
    https://scribehow.com/viewer/Thrive_Xxltm_We_Tried_It_55_days_Beware_Buyer_Avoid_Customer_Risks__Koj4sPgXQkuhgL4xgkXkTQ
    https://scribehow.com/viewer/Thrive_Xxl_This_Supplement_Changed_Your_Life__800BoqCjS_WUK0GhrjyAiQ
    https://scribehow.com/viewer/Thrive_Xxltm_Expert_Review_Is_It_Worth_Your_Money__oI0R5NmWQtK3ecNNjSU9uQ
    https://vgen.co/ThriveXxl/saved
    https://www.facebook.com/PerformaXlMaleEnhancementcement
    https://www.facebook.com/USA.PerformaXlMaleEnhancement
    https://www.facebook.com/groups/performaxlmaleenhancementbuy
    https://www.facebook.com/groups/usaperformaxlmaleenhancement
    https://www.facebook.com/groups/us.performaxlmaleenhancement
    https://www.facebook.com/events/941467555243734/ https://www.facebook.com/events/940940351817507/
    https://www.facebook.com/events/2395906384216103/ https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-this-supplement-changed-your-life https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-official-is-it-worth-the-hype https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-expert-review-is-it-worth-your-money https://performaxlmaleenhancement.zohodesk.com/portal/en/kb/articles/performa-xl-male-enhancement-where-to-buy-is-it-worth-buying
    https://www.facebook.com/ReloadPills
    https://www.facebook.com/groups/reloadpills
    https://www.facebook.com/groups/reloadpillsusa
    https://www.facebook.com/groups/reloadpillsus
    https://www.facebook.com/events/1839504767006320
    https://www.facebook.com/events/1305343354846373
    https://www.facebook.com/events/1290759356313249
    https://scribehow.com/viewer/Reload_Pills_This_Supplement_Changed_Your_Life__GedoUErYTMmxx11J4gh_iw
    https://scribehow.com/viewer/Burn_Slim_Gummies_Your_Daily_Partner_for_Fat_Burning__KJkxNSjqS0uz0rdTaYzeog
    https://scribehow.com/viewer/Burn_Slim_Gummies_Boost_Your_Metabolism_the_Easy_Way__higeLS91TLm1RkUXQ4CiRw
    https://scribehow.com/viewer/Vital_Hemp_Gummies_Do_They_Really_Work__X5moEc_gTt2tlvl0rQRVfw
    https://scribehow.com/viewer/Vital_Hemp_Gummies_Review_Benefits_Uses_and_Results_Explained__R8uG0ssYTsWM62yVZs1gtw
    https://scribehow.com/viewer/Vital_Hemp_Gummies_Your_Daily_Support_for_Calm_and_Comfort__7BIpWutTR_KW_h_QvmVjpA
    https://scribehow.com/viewer/Vital_Hemp_Gummies_100percent_Pure_With_Natural_Ingredients_Better_Mood_Sleep_and_More_Energy__2VJRb7yzRiug66J7iNTsYg
    https://vsona.co/vital-hemp-gummies
    https://vgen.co/jvion/characters
    https://open.firstory.me/story/cmnrdbif003ze01x891s94303
    https://open.firstory.me/story/cmnrdb90403z701x83jr4bdg0
    https://open.firstory.me/story/cmnrdaf4j03ov01vvhqntdmyu
    https://open.firstory.me/story/cmnrdaxbf036m01xicmr14n5h

    JuanEBaker

  • https://vocal.media/authors/cramtick-dt3ld40hly
    https://www.aehelp.com/forums/topic/cramtick-offering-best-quality-training-exams-for-all-certifications/
    https://www.radarnspace.kr/profile/rzd9532825497/profile
    https://brucewill.hashnode.dev/cramtick-cscp-certification-exams-guide
    https://www.ted.com/profiles/51420653
    https://vbfdghfghfgh.amebaownd.com/posts/58727494
    https://sante-medecine.journaldesfemmes.fr/profile/user/Cramtick

    voren

  • https://vocal.media/authors/clapgeek-mv3y5304ep
    https://www.aehelp.com/forums/topic/isaca-cisa-dumps-questions-answers/
    https://www.radarnspace.kr/profile/wai3549390969/profile
    https://brucewill.hashnode.dev/apics-cscp-dumps-questions-answers
    https://www.ted.com/profiles/51420294
    https://vbfdghfghfgh.amebaownd.com/posts/58727491
    https://sante-medecine.journaldesfemmes.fr/profile/user/Clapgeek

    voren

  • https://www.bloggportalen.se/BlogPortal/view/BlogDetails?id=298705
    https://www.jeepwrangler.sk/forums/uzivatel/hxp34563/
    https://m.forumtransportu.pl/forum/temat/42468
    https://worldaid.eu.org/discussion/profile.php?id=1665885
    https://ziuma.com/Thread-ExamCollection-CompTIA-Premium-Dumps
    https://triberr.com/Microsoft-Exam-Dumps
    https://naya.com.np/post/p1775720590ab6ha
    https://www.fanart-central.net/user/ExamCiscoDumps/profile

    voren

  • https://www.bloggportalen.se/BlogPortal/view/BlogDetails?id=298704
    https://www.jeepwrangler.sk/forums/uzivatel/vmwaredumps/
    https://m.forumtransportu.pl/forum/temat/42467
    https://worldaid.eu.org/discussion/profile.php?id=1665877
    https://ziuma.com/Thread-New-Jersey-Real-Estate-Salesperson-Practice-Test-Questions-Answers
    https://triberr.com/FCSS_EFW_AD-7.6Dumps
    https://naya.com.np/post/p1775720398uvuie
    https://www.jazzfestforum.com/member/26650-sosawo2836
    https://www.fanart-central.net/user/ExamOracleDumps/profile

    voren

Leave a comment

Back to New Posts