The Zone Diet Food Exchange Lists

The Zone Diet is a low-carbohydrate diet that works by balancing food combinations in a ratio of 40 percent carbohydrates, 30 percent fats and 30 percent proteins. The diet even includes some fast foods like those found on McDonalds and Wendy's menus. As long as the 40-30-30 principle is followed, food substitutions should prove relatively easy. The diet strongly emphasizes the consumption of fresh fruits, vegetables and nuts and also requires drinking eight glasses of water daily.

Breakfast Exchanges

• Exchange these items for breakfast selections that remain in the Zone: eggs with French toast, jelly and cream cheese; or Eggs Benedict including Canadian bacon; or sausage with farina and maple syrup; or spinach omelet with potatoes; or turkey bacon, egg substitute and sweet potato pancakes; or baked eggs with cheese sauce and asparagus; or a fritatta made of potato and cheddar; or tomato-basil omelet with sliced potatoes.

Lunch Exchanges

• Substitute any of the following delicious lunch foods on the Zone diet: grilled chicken-Caesar salad; or club salad made with grilled chicken, bacon, lettuce and tomato; or a fresh apple and a chef's salad; or chicken satay salad; or smoked turkey in a balanced delight salad; or Cobb salad and Swiss cheese; or blackened chicken accompanied with a Creole salad; or baked cod, Dijon and lentils.
• Dinner Exchanges

• These foods should be eaten for dinner to remain in the Zone: chicken cacciatore with red pepper polenta; or white fish crusted with almonds; or artichokes with chicken Parmesan; or green beans, barley pilaf and grilled pork loin; or stuffed peppers and chick peas (garbanzo beans); or a sloppy Joe hoagie; or pork loin with kraut; or spanakopita (Greek spinach pie).

Snack Food Exchanges

• Eating the following snack foods are acceptable while on the Zone diet: mushrooms stuffed with seafood; or raspberry swirl cheesecake; or lobster ravioli; or orange-cranberry mini-muffin; or orange-cranberry cheesecake; or granola with yogurt and honey; or peach cobbler; or Greek salad; or chili tostada made with beef.

Eating Out in the Zone

• When dining out remember the following: 1 protein block = 7 g of protein; 9 g of carbohydrates that stimulate insulin = 1 carbohydrate block; 3 g of fat = 1 fat block.

  Go ahead and enjoy foods from some popular fast-food restaurants. Many of these restaurants include a breakdown of the proteins, fats and carbs from their menu items on their websites. Here are some examples.
  Burger King:
  Small order of fries: 32 g carbohydrate, 2 g protein; 13 g fat
  Hash brown rounds: 25 g carbohydrate; 2 g protein; 15 g fat

  McDonalds:
  Small chocolate shake: 60 g carbohydrate; 11 g protein; 9 g fat
  Small French fries: 26 g carbohydrate; 3 g protein; 10 g fat

  Pizza Hut:
  Spaghetti with meatballs: 120 g carbohydrate; 37 g protein; 24 g fat

  Subway:
  6-inch meatball sub: 50 g carbohydrate; 19 g protein; 15 g fat
  Meatball salad: 16 g carbohydrate; 13 g protein; 13 g fat

  Wendy's
  Small chili: 21 g carbohydrate; 15 g protein; 7 g fat
  Small frosty: 56 g carbohydrate; 8 g protein; 8 g fat
  Ranch dressing: 1 g carbohydrate; 1 g protein; 10 g fat
  Ranch dressing (reduced fat/calorie): 2 g carbohydrate; 1 g protein; 5 g fat