Hey guys, sorry about last week.  What with the holiday and all, the menu just never got done!

I found a really cool product called “FlatOut bread” at Walmart.  It is a super thin flatbread that only has 1 block of carbs each!  It is sold in the deli section.  It should be really useful for wraps, paninis, and pizzas – check it out.

I would really like help with inspiration for the menu!  So, if you have a favorite meal, let me know, and I will “zone it” and put it on the menu.  Seriously, I’m running out of ideas here!!

Click the “continue reading” button below to read the recipes.

Breakfast:

Zone French Toast with Strawberries, and Scrambled Eggs

For this recipe you will need to find some bread that is about 1 1/2 blocks of carbs per slice. To do this, look at the label. Take the total carbs minus the fiber, then divide the result by 10, and you have the number of blocks per serving. I’ve found that a 9 or 12 grain bread is generally only about 1 1/2 blocks of carb per slice.

Makes one meal of 4 blocks. (Katie’s recipe)

Coarsely chop/lightly mash and warm:

1 cup strawberries (you might need to add a little water to make them more “syrupy.”

Beat in a small bowl:

4 eggs

Dip your bread in the beaten eggs, and fry. Feel free to sprinkle the French Toast with cinnamon.

Scramble the remaining eggs in:

1 1/3 tsp olive oil

Top the french toast with the warm strawberries, serve scrambled eggs on the side, and enjoy!

Zone Peachy Goodness Breakfast

Makes one meal of 3 blocks (Katie’s recipe)

Slice and place in a small bowl,

1 peach

Top with

1/2 cup plain yogurt (you can add a couple of drops of vanilla to the yogurt if you would like)

3 tsp slivered almonds

Serve with one block of carbs, and 2 blocks of protein—for example:

Carbs:

1/2 of a small English muffin, toasted

Protein:

2 oz cheese, or 6 strips turkey bacon, or 2 eggs.

Lunch:

Beef Barley Soup
Makes 4 3-block servings (recipe from Cranberrycat, on the zonediet.com forums)
12 oz boneless beef chuck
6 cups water
2 cups sliced celery
2 cups sliced mushrooms
1 cup chopped tomato
1 tsp salt
1 tsp dried rosemary, crushed
1/2 tsp pepper
1 clove garlic, minced
1 6-oz can tomato paste
1/2 cup quick-cooking barley
Cut meat into 1/2 inch cubes. In a Dutch oven, combine all ingredients except tomato paste and barley. Bring to boil; reduce heat. Cover and simmer 1-2 hours or until the meat is tender. If necessary, skim fat.
Stir in tomato paste and barley. Return to boiling; reduce heat and simmer 10 minutes until barley is done. Serving size is 2 cups.

TUNA GARBANZO SALAD (recipe from Cranberrycat, on the zonediet.com forums)
1 can (6 oz) tuna, drained
2 cups celery
1 cup onion
1 1/2 cup tomato, chopped
3/4 cup garbanzo beans
2 oz shredded fat free cheese
1 tbsp chopped parsley
2 tsp olive oil
3 tbsp balsamic vinegar
1/4 tsp salt
1/4 tsp pepper
In a large bowl, add tuna and flake. Add rest of ingredients and stir together. Makes 2 servings, 3 blocks each.

Dinner:

Zone Steak and Potatoes

Makes 2 meals of 4 blocks (Katie’s recipe)

Toss together in a large bowl:

3 cups baby red potatoes, cut into wedges

2 2/3 tsp olive oil

Generous amount of grill seasoning (I like Montreal Steak seasoning)

Make sure potatoes are well coated with oil and seasoning, then place on a baking sheet and bake at 375 until crisp, about 30 minutes or so.

While potatoes are cooking, grill or fry

8 oz beef or venison steak

Steam

4 cups broccoli florets

Divide steak, potatoes, and broccoli onto two plate, and enjoy!

Zucchini Lasagna

Meatloaf with Cheesy Vegetables

Mexican Chicken and Pineapple Salad