I’m often asked how I implement my Zone Diet regimen into daily life. Today, I decided to photograph my daily routine of prepping all of my food that I take with me to work.
I pack two snacks and my lunch on a typical work day. Breakfast is handled in similar fashion but since I rise early and eat at home, there is no “packing” required. I simply take my already prepared food from the fridge and devour. Likewise with dinner.
It should also be noted that a lot of my food is prepared on the weekends and eaten throughout the week. I make a breakfast casserole and divide it out into 2-block portions for my Protein blocks. I simply chop up an orange for my Carbohydrate blocks, and eat almonds for my 2x Fat blocks. My lunch time chicken breast is prepared in advance as well.
My daily chicken breast is an easy recipe. I cook 2 – 4 pounds of chicken breast, covered in salsa, in the crock pot for 10 hours. I then shred the chicken (easily) and let it simmer in the salsa for about another hour. This 3 ounce serving gives me my required 3 blocks.
This is 1/4 cup of cottage cheese that rounds out my 4 blocks of protein requirement at lunch. Again, quick and easy.
Here are my vegetables. I know that I should try to incorporate more, but they’re not as convenient as fruit. However, I religiously eat 1 cup of green beans and 1/4 cup of black beans, daily, for lunch. While I’d like to increase that quantity, I make the sacrifice for the sake of convenience.
To complete my Carbohydrate block requirement for lunch, I eat unsweetened applesauce. Again, better choices could be made, but this is convenient. And 3/4 cup works nicely to quell my sweet tooth.
And to finish my lunch time meal, I eat 2x the fat for a total of 24 almonds. These are my “desert”, always eaten last. I eat the raw and unsalted variety of almonds, never the roasted and salted sort. These are delicious!
My snacks consist of an easy protein source and more fruit. I eat my first snack mid-morning and my second mid-afternoon. Each consists of 1 ounce of deli cuts, 1/2 of an orange, and 6 almonds. These snacks are just the right amount of food to keep me from feeling hungry and provide me with enough energy to make it through my day. Even if I’m not hungry when snack time rolls around, I eat them any way. This prevents me from overeating at my following meal.
This is my cooler and the food shown above that I pack for work each weekday. Prepping all of this food tonight took me 14 minutes, and that included taking the pictures. So I would estimate that I spend about 10 minutes or less each evening preparing my diet.
I’ve been doing this same routine for several months now, so I don’t weigh and measure the portions every day. But for a week each month, I make sure to weigh and measure everything. Otherwise the portions for your “favorite” foods will increase while those that don’t satisfy you as much will decrease. It’s important to hone in on overall consumption and keep yourself honest on a monthly basis. Otherwise, you’ll probably not get the results you’re looking for.
Any questions, let me know. In the upcoming months I’ll post my daily breakfast and how I generally handle dinner and my bedtime snack. Again, a pretty stringent routine. But the rewards are worth it.