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

792 comments

  • https://www.facebook.com/IronForceXLGummiesusa
    https://www.facebook.com/groups/getironforcexlgummies
    https://www.facebook.com/groups/ironforcexlgummiesget
    https://www.facebook.com/groups/ironforcexlgummiesus
    https://www.facebook.com/groups/ironforcexlgummiesusa
    https://www.facebook.com/events/1201059631912827/
    https://www.facebook.com/events/26497844103143160/
    https://www.facebook.com/events/1663384298345982/
    https://www.facebook.com/events/3353704741467394/
    https://scribehow.com/viewer/Iron_Force_XL_Gummies_The_Ultimate_Male_Wellness_Formula__R8i9M3a_TXiBoQ3xKuX0wA
    https://scribehow.com/viewer/Iron_Force_XL_Gummies_Advanced_Formula_for_Mens_Energy__tvZ8Pu77QF-Np9kplpQnbA
    https://scribehow.com/viewer/Iron_Force_XL_Gummies_Best_Supplement_for_Stamina_and_Strength__a8fRF1jGS1-ArNzu84C-aA
    https://scribehow.com/viewer/Iron_Force_XL_Gummies_Top_Choice_for_Men_in_the_USA__pBqfG9C4RAOd0WMYq_bmdg
    https://scribehow.com/viewer/Iron_Force_XL_Gummies_for_Strength_Endurance_and_Vitality__kYbqS-NhSGK807KcjoZZLg
    https://scribehow.com/viewer/Iron_Force_XL_Gummies_Natural_Solution_for_Mens_Health__3EDGRKCSQ7-XxUKO-1eUmQ
    https://scribehow.com/viewer/Iron_Force_XL_Gummies_Boost_Confidence_and_Vitality_Naturally__QxgUC-dhSLSL4dGjJdug3A
    https://open.firstory.me/story/cmniglhbi0axc01va4n1ic5qr/
    https://open.firstory.me/story/cmnigpq6m0b7201wuftww1gmi/
    https://open.firstory.me/story/cmnigtwa60asu01wbft3c70jj
    https://open.firstory.me/story/cmnigxmqh0atd01wbae9ya8g3
    https://form.jotform.com/260921486615057
    https://form.jotform.com/260920884492061
    https://form.jotform.com/khatunkhatunb/iron-force-xl-gummies
    https://form.jotform.com/khatunkhatunb/iron-force-xl-gummies-usa
    https://getsimplemaleenhancementgummiesus.blogspot.com/2026/04/iron-force-xl-gummies-boost-confidence.html
    https://sites.google.com/view/iron-force-xl-gummies-usa/
    https://sites.google.com/view/iron-force-xl-gummies-us/
    https://ironforcexlgummies.lovable.app/
    https://www.facebook.com/ReloadMaleEnhancementusa
    https://reloadmaleenhancement.lovable.app/
    https://www.facebook.com/groups/reload.male.enhancement.get
    https://www.facebook.com/groups/reloadmaleenhancementus
    https://www.facebook.com/groups/reloadmaleenhancementusa
    https://www.facebook.com/events/1424271322829285/
    https://www.facebook.com/events/2251467972047850/
    https://www.facebook.com/events/3583865485085268/
    https://scribehow.com/viewer/Reload_Male_Enhancement_Powerful_Support_for_Men__kD3E-TEhR1a2tZeROtlk6A
    https://scribehow.com/viewer/Reload_Male_Enhancement_Boost_Male_Performance_Naturally___0vTlWs6T5i194b2kn3ycg
    https://scribehow.com/viewer/Reload_Male_Enhancement_Boost_Male_Performance_Naturally__ZsWln3B3RVmsCvfq66D96A
    https://scribehow.com/viewer/Reload_Male_Enhancement_Pills_Safe_Daily_Support_for_Men__povkNgkjSwOFYg04yYVxSg
    https://scribehow.com/viewer/Reload_Male_Enhancement_Ultimate_Guide_for_Men_in_USA__W3IU2rxTSRSQa7kpY4J-7w
    https://scribehow.com/viewer/Reload_Male_Enhancement_Review_Does_It_Improve_Performance__W7n3eWf9QMqcxLOAqua9gQ
    https://open.firstory.me/story/cmnhbbo2907l901ul9ua03suh
    https://open.firstory.me/story/cmnhbh27407f801wucvjyeyik
    https://open.firstory.me/story/cmnhbmiql07f501vacr231zmy/
    https://form.jotform.com/260913227207048
    https://form.jotform.com/ReloadMaleEnhancemen/reload-male-enhancement
    https://sites.google.com/view/reload-male-enhancement/
    https://sites.google.com/view/reload-male-enhancement-usa/
    https://www.trustpilot.com/review/reloadmaleenhancement.lovable.app

    khatunb Khatun

  • https://tech-pro-wintouch.software.informer.com/
    https://coolors.co/u/220-1202_exams
    https://signup.com/client/invitation2/secure/3020421780100/false#/invitation
    https://www.saashub.com/u/Cramtick
    https://archives.profsurv.com/forum/Professional-Surveyor-Magazine-Discussion/Education/-152545.aspx
    https://glremoved1myperfectwords.gamerlaunch.com//forums/viewtopic.php?p=40648975&gid=583210
    https://www.visitlancashire.com/blog/read/2020/11/deck-the-halls-b271
    https://www.grepmed.com/vxj43935
    https://all4.vip/p/page/view-persons-profile?id=119783

    von

  • https://tech-launcher-deluxe.software.informer.com/
    https://coolors.co/u/220-1202_dumps
    https://signup.com/client/invitation2/secure/431499900073/false#/invitation
    https://www.saashub.com/u/Clapgeek
    https://archives.profsurv.com/forum/Professional-Surveyor-Magazine-Discussion/Education/-152544.aspx
    https://glremoved1myperfectwords.gamerlaunch.com//forums/viewtopic.php?p=40648974&gid=583210
    https://www.visitlancashire.com/blog/read/2018/02/arise-sir-loin-b71
    https://www.grepmed.com/yrh73469
    https://all4.vip/p/page/view-persons-profile?id=119782

    von

  • https://www.facebook.com/ReloadMaleEnhancementusa
    https://reloadmaleenhancement.lovable.app/
    https://www.facebook.com/groups/reload.male.enhancement.get
    https://www.facebook.com/groups/reloadmaleenhancementus
    https://www.facebook.com/groups/reloadmaleenhancementusa
    https://www.facebook.com/events/1424271322829285/
    https://www.facebook.com/events/2251467972047850/
    https://www.facebook.com/events/3583865485085268/
    https://scribehow.com/viewer/Reload_Male_Enhancement_Powerful_Support_for_Men__kD3E-TEhR1a2tZeROtlk6A
    https://scribehow.com/viewer/Reload_Male_Enhancement_Boost_Male_Performance_Naturally___0vTlWs6T5i194b2kn3ycg
    https://scribehow.com/viewer/Reload_Male_Enhancement_Boost_Male_Performance_Naturally__ZsWln3B3RVmsCvfq66D96A
    https://scribehow.com/viewer/Reload_Male_Enhancement_Pills_Safe_Daily_Support_for_Men__povkNgkjSwOFYg04yYVxSg
    https://scribehow.com/viewer/Reload_Male_Enhancement_Ultimate_Guide_for_Men_in_USA__W3IU2rxTSRSQa7kpY4J-7w
    https://scribehow.com/viewer/Reload_Male_Enhancement_Review_Does_It_Improve_Performance__W7n3eWf9QMqcxLOAqua9gQ
    https://open.firstory.me/story/cmnhbbo2907l901ul9ua03suh
    https://open.firstory.me/story/cmnhbh27407f801wucvjyeyik
    https://open.firstory.me/story/cmnhbmiql07f501vacr231zmy/
    https://form.jotform.com/260913227207048
    https://form.jotform.com/ReloadMaleEnhancemen/reload-male-enhancement
    https://sites.google.com/view/reload-male-enhancement/
    https://sites.google.com/view/reload-male-enhancement-usa/
    https://www.trustpilot.com/review/reloadmaleenhancement.lovable.app
    https://www.facebook.com/PerformaXlMaleEnhancementusa
    https://www.facebook.com/groups/performaxlmaleenhancementusa
    https://www.facebook.com/groups/performaxlmaleenhancementus
    https://www.facebook.com/groups/performaxlmaleenhancementget
    https://www.facebook.com/groups/getperformaxlmaleenhancement
    https://www.facebook.com/events/26507017005601695/
    https://www.facebook.com/events/1174315304664791/
    https://www.facebook.com/events/1317834030253567/
    https://www.facebook.com/events/1271071404401343/
    https://scribehow.com/viewer/Performa_XL_Review_Natural_Formula_for_Modern_Men__t170N2iXQ-KzFf79lCFe9g
    https://scribehow.com/viewer/Performa_XL_Male_Enhancement_Balanced_Support_for_Men__u3TwGyYWS-C_jr1Vg_K8FQ
    https://scribehow.com/viewer/Performa_XL_Male_Enhancement_for_Daily_Wellness_Support__ljqP0EWBRWOyoZjkDFv1Tw
    https://scribehow.com/viewer/Performa_XL_USA_Benefits_Uses_and_Results_Explained__3tQJVBs-TY2IINkRbakaqA
    https://scribehow.com/viewer/Performa_XL_Male_Enhancement_Improve_Confidence_Naturally__34YTipsYQR2lYx9_eSU54Q
    https://open.firstory.me/story/cmnfnlnk11i5f01w0dfen8b6n/platforms
    https://open.firstory.me/story/cmnfnqcrh1jie01z0hzbv79s4/platforms
    https://open.firstory.me/story/cmnfnudw51i7x01w0bji303bg/platforms
    https://form.jotform.com/260901275761053
    https://form.jotform.com/260901705552049
    https://form.jotform.com/PerformaXlMaleEnhanc/performa-xl-male-enhancement-usa
    https://form.jotform.com/PerformaXlMaleEnhanc/performa-xl-male-enhancement
    https://sites.google.com/view/performaxlusaguideeverythingyo
    https://sites.google.com/u/0/d/1BPGY6TOpejmobdmD0JuwrRopIq-Lbch0/p/1VXls-TH2JNvDkjNiYkxjtkVTI1A0-XzT/publishview
    https://performaxlmaleenhancementusa.lovable.app/
    https://www.trustpilot.com/review/performaxlmaleenhancementusa.lovable.app

    Sara Khatun

  • https://www.cargodirectory.co/office-maintenance-services/ccds-o-exams
    https://www.zeczec.com/users/foundations-of-computer-science-exam
    https://www.localhomeservicepros.com/appraisers/jn0-281-exams
    https://www.speedrun.com/users/C_KPIP_Exam
    https://lessons.drawspace.com/post/437652/discover-the-benefits-of-using-papersowl-com-a
    https://coolors.co/u/archer-expert_exams
    https://danceplanet.se/555.5/index.php?topic=402541.new

    xemo

Leave a comment

Back to New Posts