cfjissue21

May 2004

ISSUE TWENTY-ONE

May 2004

Unfortunately, the full benefit of

the Zone diet is largely limited to

those who have at least at first

weighed and measured their food.

For a decade we’ve

experimented with sizing and

portioning strategies that avoid

scales, and measuring cups and

spoons only to conclude that

natural variances in caloric intake

and macronutrient composition

without measurement are greater

than the resolution required to

turn good performance to great.

Life would be much easier for us

were this not so!

The “meal plans” and “block

chart” below have been our

most expedient approach for

eliciting the Zone’s best offering in

athletes.

Void of theoretical or technical

content this portal to sound

nutrition still requires some basic

arithmetic and weighing and

measuring portions for the first

week.

Too many athletes after

supposedly reading “Enter the

Zone” still ask, “So what do I eat

for dinner?” They get meal plans

and block charts. We can make

the Zone more complicated or

simpler but not more effective.

We encourage everyone to

weigh and measure portions for

one week because it is supremely

worth the effort, not because it is

fun. If you choose to “guestimate”

Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit,

little starch, and no sugar” is adequate to the task of preventing the scourges of

diet-induced disease, but more accurate and precise prescription is necessary to

optimize physical performance.

Finely tuned, a good diet will increase energy, sense of well being and acumen,

while simultaneously flensing fat and packing on muscle. When properly composed

the right diet can nudge every important quantifiable marker for health in the right

direction.

Diet is critical to optimizing human function and our clinical experience leads us to

believe that Barry Sears’ “Zone Diet” closely models optimal nutrition.

CrossFit’s best performers are Zone eaters. When our second tier athletes commit

to “strict” adherence to the Zone parameters they generally become top tier

performers quickly. It seems that the Zone diet accelerates and amplifies the effects

of the CrossFit regimen.

continued page ... 10

Meal Plans

May 2004

What is a Block?

A block is a unit of measure used to

simplify the process of making balanced

meals.

7 grams of protein = 1block of protein

9 grams of carbohydrate = 1 block of

carbohydrate

1.5 grams of fat = 1 block of fat

(There is an assumption that there is

about 1.5 grams of fat in each block

of protein, so the total amount of fat

needed per 1 block meal is 3 grams.)

When a meal is composed of equal

blocks of protein, carbohydrate, and fat,

it is 40 % carbohydrate, 30 % protein

and 30% fat.

Pages 3 and 4 list common foods,

their macronutrient category (protein,

carbohydrate or fat), along with a

conversion of measurements to blocks.

This “block chart” is a convenient tool

for making balanced meals. Simply

choose 1 item from the protein list, 1

item from the carbohydrate list, and 1

item from the fat list to compose a 1

block meal. Or choose 2 items from

each column to compose a 2 block

meal, etc.

Here is a sample 4 block meal:

4 oz. chicken breast

1 artichoke

1 cup of steamed vegetables w/

24 crushed peanuts

1 sliced apple

This meals contains 28 grams of protein,

36 grams of carbohydrate, and 12 grams

of fat. It is simpler, though, to think of

it as 4 blocks of protein, 4 blocks of

carbohydrate, and 4 blocks of fat.

“Blocks”

Meal Plans

Sample Day

Block requirements for small (“4 block”) male

Breakfast Lunch Snack Dinner Snack

Protein 4 4 2 4 24

Carbohydrate 4 4 2 4 4

Fat 4 4 2 4 4

Choose which body type best fits you to determine your block

requirement.

Breakfast Lunch Snack Dinner Snack Total daily blocks Body type

2 2 2 2 2 10 Small female

3 3 1 3 1 11 Medium female

3 3 2 3 2 13 Large female

4 4 1 4 1 14 Athletic - well

muscled female

4 4 2 4 2 16 Small male

5 5 1 5 1 17 Medium male

5 5 2 5 2 19 Large male

4 4 4 4 4 20 X-Large male

5 5 3 5 3 21 Hard gainer

5 5 4 5 4 23 Large hard gainer

5 5 5 5 5 25 Athletic - well

muscled male

May 2004

chichen breast 1 oz

turkey breast 1 oz

ground turkey 1 1/2 oz

veal 1 oz

beef 1 oz

ground beef 1 1/2 oz

canadian bacon 1 oz

corned beef 1 oz

duck 1 1/2 oz

ham 1 oz

lamb 1 oz

ground lamb 1 1/2 oz

pork 1 oz

ground pork 1 1/2 oz

calamari 1 1/2 oz

catfish 1 1/2 oz

clams 1 1/2 oz

crabmeat 1 1/2 oz

flounder/sole 1 1/2 oz

lobster 1 1/2 oz

salmon 1 1/2 oz

sardines 1 oz

scallops 1 1/2 oz

swordfish 1 1/2 oz

shrimp 1 1/2 oz

tuna steak 1 1/2 oz

canned tuna 1 oz

protein powder 1 oz

seitan 1 oz

soy burgers 1/2 patty

soy sausage 2 links

spirulina (dried) 1/2 oz

soy cheese 1 oz

firm tofu 2 oz

soft tofu 3 oz

whole egg 1 large

egg whites 2 large

egg substitute 1/4 cup

cottage cheese 1/4 cup

cheese 1 oz

feta cheese 1 1/2 oz

ricotta cheese 2 oz

oatmeal 1/3 cup

artichoke 1 small

asparagus 12 spears

green beans 1 cup

beet greens 1 1/4 cup

black beans 1/4 cup

bok choy 3 cups

broccoli 1 1/4 cup

brussel sprouts 3/4 cup

cabbage 1 1/3 cup

cauliflower 1 1/4 cup

chick peas 1/4 cup

collard greens 1 1/4 cup

dill pickles 3 (3 in)

eggplant 1 1/2 cup

fava beans 1/3 cup

kale 1 1/4 cup

kidney beans 1/4 cup

leeks 1 cup

lentils 1/4 cup

okra 3/4 cup

onions 1/2 cup

saurkraut 1 cup

spagetti squash 1 cup

spinach 1 1/3 cup

swiss chard 1 1/4 cup

tomato sauce 1/2 cup

tomatoes 3/4 cup

yellow squash 1 1/4 cup

zuccini 1 1/3 cup

almonds ~3

avocado 1 Tbs

canola oil 1/3 tsp

macadamia nuts ~1

olives ~5

peanut butter 1/2 tsp

peanuts ~6

cashews ~3

peanut oil 1/3 tsp

olive oil 1/3 tsp

tahini 1/3 tsp

guacomole 1/2 Tbs

vegetable oil 1/3 tsp

mayonnaise 1/3 tsp

mayo, light 1 tsp

seseme oil 1/3 tsp

sunflower seeds 1/4 tsp

bacon bits 2 1/2 tsp

butter 1/3 tsp

half and half 1 Tbs

cream, light 1/2 tsp

cream cheese 1 tsp

sour cream 1 tsp

tartar sauce 1/2 tsp

lard 1/3 tsp

veg. shortening 1/3 tsp

Carbohydrate (raw)

alfalfa sprouts 7 1/2 cup

bean sprouts 3 cups

broccoli 2 cups

cabbage 2 1/4 cups

cauliflower 2 cups

celery 2 cups

cucumber 1 (9 in)

lettuce, Iceburg 1 head

lettuce, romaine 6 cups

mushrooms 3 cups

onion 2/3 cup

peppers 1 1/4 cup

radishes 2 cups

salsa 1/2 cups

snow peas 3/4 cup

spinach 4 cups

tomato 1 cup

apple 1/2

apple sauce 3/8 cup

apricots 3 small

blackberries 1/2 cup

cantaloupe 1/4

cherries 7

fruit cocktail 1/3 cup

blueberries 1/2 cup

grapes 1/2 cup

grapefruit 1/2

honeydew 1/2

kiwi 1

lemon 1

lime 1

nectarine 1/2

orange 1/2

peach 1

pear 1/2

pinapple 1/2 cup

plum 1

raspberries 2/3 cup

strawberries 1 cup

tangerine 1

watermelon 2/4 cup

Combo Items (quantity)

milk 1 cup

yogurt (plain) 1/2 cup

soybeans 1/4 cup

soymilk 1 cup

tempeh 1 1/2 oz

*Note: combo items contain 1

block of proteinien and 1 block of

carbohydrate

Meal Plans

Block Chart

Proteinien (cooked quantity) Carbohydrate (cooked) Carbohydrate (cooked)

Fat (quantity)

Carbohydrate (raw)

May 2004

Acorn Squash 3/8 cup

Baked Beans 1/8 cup

Beets 1/2 cup

Black-eyed peas 1/4 cup

Butternut Squash 1/3 cup

Cooked carrots 1/2 cup

Corn 1/4 cup

French Fries 5

Hubbard squash 2/3 cup

Lima beans 1/4 cup

Parsnips 1/3 (9 in)

Peas 1/3 cup

Pinto Beans 1/4 cup

Potato, boiled 1/3 cup

Potato, mashed 1/5 cup

Refried beans 1/4 cup

Sweet Potato, baked 1/3 (5 in)

Sweet potato, mashed 1/5 cup

Turnip 3/4 cup

Carbohydrate (quantity) Carbohydrate (quantity)

Carbohydrate (quantity)

Vegetables

Bagel 1/4

Barley 1Tbs

Biscuit 1/4

Baked Potato 1/3 cup

Bread crumbs 1/2 oz

Bread 1/2 slice

Breadstick 1

Buckwheat 1/2 oz

Bulgur wheat 1/2 oz

Cereal 1/2 oz

Corn bread 1 in

Cornstarch 4 tsp

Croissant 1/4

Crouton 1/2 oz

Donut 1/4

English muffin 1/4

Flour 1 1/2 tsp

Granola 1/2 oz

Grits 1/3 cup

Melba toast 1/2 oz

Muffins 1/4

Noodles 1/4 cup

Instant oatmeal 1/2 pkt

Pasta, Cooked 1/4 cup

Pasta, high protein 1/3 cup

Pancake 1/2 (4 in)

Pita bread 1/4

Popcorn 2 cups

Rice 3 Tbs

Rice cake 1

Roll (hamburger, hot dog) 1/4

Roll (dinner) 1/2

Taco shell 1

Tortilla (corn) 1 (6 in)

Tortilla (flour) 1/2 (6 in)

Udon noodles 3 Tbs

Waffle 1/2

BBQ sauce 2 Tbs

Catsup 2 Tbs

Cocktail sauce 2 Tbs

Honey 1/2 Tbs

Jelly/jam 2 tsp

Plum sauce 1 1/2 Tbs

Molasses 2 tsp

Pickle (bread and butter) 6 slices

Relish (sweet) 4 tsp

Steak sauce 2 Tbs

Brown sugar 1 1/2 tsp

Granulated sugar 2 tsp

Confectioners sugar 1 Tbs

Maple syrup 2 tsp

Teriyaki sauce 1 1/2 Tbs

Beer 8 oz

Liqour 1 oz

Wine 4 oz

Banana 1/3 (9 in)

Cranberries 1/4 cup

Cranberry sauce 4 tsp

Dates 2

Figs 3/4

Guava 1/2 cup

Kumquat 3

Mango 1/3 cup

Papaya 2/3 cup

Prunes 2

Raisins 1 Tbs

Apple juice 1/3 cup

Cranberry juice 1/4 cup

Fruit Punch 1/4 cup

Grape juice 1/4 cup

Grapefruit juice 3/8 cup

Lemon juice 1/3 cup

Orange juice 3/8 cup

Pinapple juice 1/4 cup

Tomato juice 3/4 cup

Chocolate bar 1/2 oz

Corn chips 1/2 oz

Graham crackers 1 1/2

Ice cream 1/4 cup

Potato chips 1/2 cup

Pretzels 1/2 oz

Tortilla chips 1/2 oz

Saltine crackers 4

Grains and Breads Condiments

Fruit

Fruit Juice

Alcohol

Snacks

Meal Plans

Block Chart - Unfavorable Carbohydrates

*Note: When building meals with

“unfavorable carbohydrates” quantity

becomes critical.

May 2004

Breakfast

Breakfast Quesadilla

1 corn tortialla

1/4 cup black beans

1 egg (scrambled or fried)

1 oz cheese

1 Tbs avocado

Breakfast Sandwich

1/2 pita bread

1 egg (scrambled or fried)

1 oz cheese

Served with 2 macadamia nuts

Fruit Salad

1/2 cup cottage cheese mixed with

1/4 cantaloupe

1/2 cup strawberries

1/4 cup grapes

Sprinkled with slivered almonds

Smoothie

Blend together:

1 cup milk

1Tbs protein powder

1 cup frozen strawberries

Small scoop of cashews

Oatmeal

1/3 cup cooked oatmeal (slightly watery)

1/2 cup grapes

1/4 cup cottage cheese

1 tsp walnuts

Spice with vanilla extract and cinnamon

Add:

1 Tbs protein powder

Easy Breakfast

1/2 cantaloupe

1/2 cup cottage cheese

6 almonds

Steak and Eggs

1 oz grilled steak

1 egg over easy

1 slice toast with

2/3 tsp butter

Tuna Sandwich

Mix:

2 oz canned tuna

2 tsp light mayo

Serve on

1 slice bread

Tacos

1 corn tortilla

3 oz seasoned ground meat

1/2 tomato, cubed

1/4 cup onion, chopped

Lettuce, chopped

Served with Tabasco to taste

~6 chopped olives

Deli Sandwich

1 slice bread

3 oz sliced deli meat

2 Tbs avocado

Quesadilla

1 corn tortilla

2 oz cheese

2 Tbs guacamole

Jalapenos, sliced

Topped with salsa

Grilled Chicken Salad

2 oz grilled chicken

Served over:

2 cup lettuce

1/4 tomato, diced

1/4 cucumber, diced

1/4 green pepper

1/4 cup black beans

~1 Tbs salad dressing of choice

Easy Lunch

3 oz deli meat

1 apple

2 macadamia nuts

Ground Beef or Turkey Burger

3 oz ground meat, grilled

1/2 bun

pickles/mustard/lettuce

2 Tbs avocado

Lunch

Fresh Fish

Grill:

3 oz fresh fish (salmon, tuna, halibut, etc.)

Saute:

11/3 cup zucchini in herbs

Serve with:

1 large salad

~1Tbs salad dressing of choice

Beef Stew

Saute:

2/3 tsp olive oil

1/4 cup onion, chopped

1/2 green pepper, chopped

~4 oz (raw weight) beef, cubed

Add:

1/2 cup chopped zucchini

1 cup mushroons

1/4 cup tomato sauce

Seasoned with garilc, Worcestershire sauce,

salt and pepper

Chili (serves 3)

Saute:

1/3 cup onion

1 green pepper, chopped in garlic, cumin,

chili powder, and crushed red peppers

Add:

1 cup tomato, chopped

1/2 cup black beans

1/2 cup kidney beans

~ 30 olives, chopped

Add fresh cilantro to taste

Turkey and Greens

2 oz roasted turkey breast

Chop and steam:

1 1/4 cup kale

Saute:

2/3 tsp olive oil, garlic, crushed red peppers,

Add steamed kale and mix

1 peach, sliced for desert

Easy Chicken Dinner

2 oz baked chicken breast

1 orange

2 macadamia nuts

Dinner

Meal Plans

2 Block Menus

May 2004

Breakfast

Lunch

Dinner

Meal Plans

3 Block Menus

Breakfast Quesadilla

1 corn tortialla

1/4 cup black beans

1/3 cup onions, chopped

1 green pepper, chopped

2 eggs (scambled or fried)

1 oz cheese

3 Tbs acocado

Breakfast Sandwich

1/2 pit bread

1 egg (scrambled or fried)

1 oz cheese

1 oz sliced ham

Serve with 1/2 apple and 3 macadamia nuts

Fruit Salad

3/4 cup cottage cheese

1/4 cantaloupe, cubed

1 cup strawberries

1/2 cup grapes

Sprinkle with slivered almonds

Smoothie

Blend together:

1 cup milk

2 Tbs protein powder

1 cup frozen strawberries

1/2 cup frozen blueberries

1 scoop cashews

Oatmeal

2/3 cup cooked oatmeal (slightly watery)

1/2 cup grapes

1/2 cup cottage cheese

1 1/2 tsp walnuts, chopped

Spice with vanilla extract and cinnamon

Add:

1 Tbs protein powder

Easy Breakfast

3/4 cantaloupe, cubed

3/4 cup cottage cheese

9 almonds

Steak and Eggs

2 oz grilled steak

1 egg over easy

1 slice toast w/ 1 tsp butter

1/4 cantaloupe, cubed

Tuna Sandwhch

3 oz canned tuna

3 tsp light mayo

1 slice bread

Serve with:

1/2 apple

Tacos

2 corn tortillas

3 oz seasoned ground meat

1 oz grated cheese

1/2 tomato, cubed

1/4 cup onion, chopped

Lettuce, chopped

Serve with Tabasco to taste

~ 9 olives, chopped

Deli Sandwich

1 slice bread

3 oz sliced deli meat

1 oz cheese

3 Tbs avocado

Serve with 1/2 apple

Quesadilla

1 corn tortilla

3 oz cheddar and jack cheese

3 Tbs guacamole

Jalapenos, sliced, to taste

Top with salsa

Serve with 1 orange

Grilled Chiken Salad

3 oz chicken, grilled

2 cups lettuce

1/4 tomato, chopped

1/4 cucumber, chopped

1/4 green pepper, chopped

1/4 cup black beans

1/4 cup kidney beans

~1 1/2 Tbs salad dressing of choice

Easy Lunch

3 oz deli meat

1 oz sliced cheese

1 1/2 apple

3 macadamia nuts

Fresh Fish

4 1/2 oz fresh fish, grilled

Saute 1 1/3 cup zucchini in herbs

Serve with

1 large salad with 1 1/2 Tbs salad dressing

of choice

1 cup fresh stawberries for dessert

Chili (serves 3)

Saute:

1/3 cup onion, chopped

1 green pepper, chopped, in garlic cumin,

chili powder, and crushed red peppers

Add:

9 oz ground beef or turkey until browned

Add:

1 cup tomato sauce

3/4 cup black beans

3/4 cup kidney beans

~30 olives, chopped

Add fresh cilantro to taste

Serve each helping with 1 oz cheese, grated

Turkey and Greens

3 oz turkey breast, roasted

Chop and steam:

2 1/2 cup kale

Saute 1 tsp olive oil, garlic, crushed red

peppers

Add the steamed kale and mix

1 peach, sliced for dessert

Easy Dinner

3 oz chiken breast, baked

1 1/2 orange

3 macadamia nuts

Beef Stew

Saute: 1 tsp olive oil

1/4 cup onion, chopped

1/2 green pepper, chopped

~6 oz (raw weight) beef, cubed

Add:

1 cup chopped zucchini

1 cup mushrooms

1/2 cup tomato sauce

Season with garlic, Worchstershire sauce,

salt and pepper

May 2004

Breakfast

Lunch

Dinner

Meal Plans

4 Block Menus

Breakfast Quesadilla

1 corn tortilla

1/2 cup black beans

1/3 cup onions, chopped

1 green pepper, chopped

2 eggs (scrambled or fried)

2 oz cheese

4 Tbs avocado

Breakfast Sandwich

1/2 pita bread

2 eggs (scrambled or fried)

1 oz cheese

1 oz sliced ham

Serve with 1 apple

Fruit Salad

1 cup cottage cheese

1/2 cantaloupe, cubed

1 cup strawberries

1/2 cup grapes

Sprinkled with slivered almonds

Smoothie

Blend together:

2 cups milk

2 Tbs protein powder

1 cup frozen strawberries

1/2 cup frozen blueberries

Large scoop cashews

Oatmeal

1 cup cooked oatmeal (slightly watery)

1/2 cup grapes

3/4 cup cottage cheese

2 tsp walnuts

Spice with vanilla extract and cinnamon

Add:

1 Tbs protein powder

Easy Breakfast

1 cantaloupe

1 cup cottage cheese

12 almonds

Steak and Eggs

3 oz steak, grilled

1 egg, over easy

1 slice bread with 1 1/3 tsp butter

1/2 cantaloupe

Tuna Sandwich

4 oz canned tuna

4 tsp light mayo

1 slice bread

Serve with 1 apple

Deli Sandwich

2 slices of bread

4 1/2 oz sliced deli meat

1 oz cheese

4 Tbs avocado

Quesadilla

1 corn tortilla

4 oz cheese

4 Tbs guacamole

Jalapenos, sliced

Top with salsa

Serve with 1 1/2 oranges

Tacos

2 corn tortillas

4 1/2 oz seasoned ground meat

1 oz cheese, grated

1/2 tomato, cubed

1/4 cup onion, chopped

Lettuce, chopped

Serve with Tabasco to taste

~20 olives chopped

1/2 apple

Grilled Chicken Salad

4 oz chicken, grilled

2 cups lettuce

1/4 tomato, chopped

1/4 cucumber, chopped

1/4 green pepper, chopped

1/2 cup black beans

1/4 cup kidney beans

~2 Tbs salad dressing of choice

Easy Lunch

4 1/2 oz deli meat

1 oz cheese

Serve with:

1 apple

1 grapefruit

4 macadamia nuts

Fresh Fish

6 oz fresh fish, grilled

Saute: 1 1/3 cup zucchini in herbs

Serve with:

1 large salad with 2 Tbs salad dressing of

choice

2 cups fresh strawberries

Beef Stew

Saute:

1 1/3 tsp olive oil

1/4 cup onion, chopped

1/2 green pepper, chopped

~8 oz (raw weight) beef, cubed

Add:

1 cup zucchini, chopped

1 cup mushrooms, chopped

1/2 cup tomato sauce

Season with garlic, Worcestershire sauce,

salt and pepper

Serve with 1 cup fresh strawberries

Chili (serves 3)

Saute:

2/3 cup onion, chopped

2 green peppers, chopped, in garlic, cumin,

chili powder, and crushed red peppers

Add:

18 oz ground meat until browned

Add:

2 cups tomato sauce

1 cup black beans

1 cup kidney beans

~40 chopped olives

Fresh cilantro to taste

Turkey and Greens

4 oz turkey breast, roasted

2 1/2 cup kale, chopped and steamed

Saute:

1 1/3 tsp olive oil, garlic, crushed red

peppers

Add kale and mix

2 peaches, sliced for dessert

Easy Dinner

4 oz chicken breast, baked

2 oranges

4 macadamia nuts

May 2004

Breakfast Lunch

Dinner

Breakfast Quesadilla

2 corn tortillas

1/2 cup black beans

1/3 cup onions, chopped

1 green pepper, chopped

3 eggs (scrambled or fried)

2 oz cheese

5 Tbs avocado

Breakfast Sandwich

1/2 pita bread

2 eggs (scrambled or fried)

2 oz cheese

1 oz ham, sliced

Serve with 1 1/2 apple

Fruit Salad

1 1/4 cup cottage cheese

1/2 cantaloupe, cubed

1 cup strawberries

1 cup grapes

Sprinkle with slivered almonds

Smoothie

Blend together:

2 cups milk

3 Tbs protein powder

2 cups frozen strawberries

1/2 cup frozen blueberries

Extra large scoop cashews

Oatmeal

1 cup cooked oatmeal (slightly watery)

1 cup grapes

1 cup cottage cheese

2 1/2 tsp walnuts

Spice with vanilla extract and cinnamon

Add: 1 Tbs protein powder

Easy Breakfast

1 1/4 cantaloupe

1 1/4 cup cottage cheese

~ 15 almonds

Steak and Eggs

3 oz steak, grilled

2 eggs, over easy

1 slice bread with 1 2/3 tsp butter

1 1/2 apple

Tuna Sandwich

5 oz tuna, canned

5 tsp light mayo

1 slice bread

Serve with 1 1/2 apple

Deli Sandwich

2 slices bread

4 1/2 oz deli meat

2 oz cheese

5 Tbs avocado

1/2 apple

Quesadilla

2 corn tortillas

5 oz cheese

5 Tbs guacamole

Jalapenos, sliced, to taste

Serve with 1 1/2 orange

Tacos

2 corn tortillas

6 oz seasoned ground meat

1 oz cheese, grated

1/2 tomato, cubed

1/4 cup onion, chopped

Lettuce, chopped

Serve with Tabasco to taste

~20 olives, chopped

1 apple

Grilled Chicken Salad

5 oz chicken, grilled

2 cups lettuce

1/4 tomato, chopped

1/4 cucumber, chopped

1/4 green pepper, chopped

1/2 cup black beans

1/2 cup kidney beans

2 1/2 Tbs salad dressing of choice

Easy Lunch

4 1/2 oz deli meat

2 oz cheese

Serve with:

2 1/2 apples

5 macadamia nuts

Fresh Fish

7 1/2 oz fresh fish

Saute:

1 1/3 cup zucchini in herbs

Serve with 1 large salad with 2 1/2

Tbs salad dressing of choice

1/4 cup black beans

2 cups fresh strawberries for dessert

Beef Stew

Saute:

1 2/3 tsp olive oil

1/4 cup onion, chopped

1/2 green pepper, chopped

~10 oz (raw weight) beef, cubed

Add:

1 cup zucchini, chopped

1 cup mushrooms, chopped

1/2 cup tomato sauce

Season with garlic, Worcestershire

sauce, salt and pepper

Serve with 2 cups fresh strawberries

Chili (serves 3)

Saute:

1 cup onion, chopped

2 1/2 green peppers in garlic, cumin,

chili powder and crushed red peppers

Add:

22 1/2 oz ground meat, browned

Add:

2 1/2 cups tomato sauce

1 1/4 cup black beans

1 1/4 cup kidney beans

~50 olives, chopped

Add fresh cilantro to taste

Turkey and Greens

5 oz turkey breast, roasted

2 1/2 cup kale, chopped and steamed

Saute:

1 2/3 tsp olive oil, garlic and crushed

red peppers

Add steamed kale and mix

Serve with 3 peaches, sliced

Easy Dinner

5 oz chicken breast, baked

2 1/2 oranges

5 macadamia nuts

Meal Plans

5 Block Menus

May 2004

Snacks

Meal Plans

1 Block Snacks

1 hard boiled egg

1/2 orange

Sprinkled w/ peanuts

1/2 cup plain yogurt

Sprinkled w/ pecans

1 oz cheese

1/2 apple

1 macadamia nut

1 oz canned chicken or tuna

1 peach

1/2 tsp peanut butter

1 1/2 oz deli-style ham or turkey

1 carrot

5 olives

1 oz mozzarella string cheese

1/2 cup grapes

1 Tbs avocado

1 oz jack cheese

1 Tbs guacamole

1 tomato

1 oz hummus

1/2 tomato

1 1/2 oz feta cheese

1 cup strawberries

1/4 cup cottage cheese

1 macadamia nut

1 poached egg

1/2 slice bread

1/2 tsp peanut butter

1/4 cup cottage cheese

1/2 carrot

3 celery stalks

5 olives

3 oz marinated and baked tofu

1/2 apple

1/2 tsp peanut butter

1 oz tuna

1 large tossed salad

1 tsp salad dressing of choice

1 hard boiled egg

1 large spinach salad

1 tsp oil and vinegar dressing

1 oz grilled turkey breast

1/2 cup blueberries

3 cashews

Blend:

1 cup water

1 Tbs protein powder

1/2 cup grapes

1/3 tsp canola oil

Blend:

1 cup water

1Tbs spirulina

1 cup frozen berries

3 cashews

1 oz cheddar cheese melted over

1/2 apple

Sprinkled w/ walnuts

1/4 cup cottage cheese

1/2 cup pineapple

6 peanuts

1 oz sardines

1/2 nectarine

5 olives

1 1/2 oz feta cheese

1 cup diced tomato

5 olives

1 1/2 oz salmon

12 asparagus spears

1/3 tsp olive oil

1 1/2 oz shrimp

2 cups broccoli

6 peanuts

1 oz canadian bacon

1 plum

1 macadamia nut

1 1/2 oz deli-style turkey

1 tangerine

1 Tbs avocado

1/4 cup cottage cheese

1 cup sliced tomato

1/3 tsp olive oil

1 1/2 oz scallops

1 sliced cucumber

1/2 tsp tartar sauce

1 oz lamb

1/4 cup chick peas

1/3 tsp sesame butter

May 2004

portions, you’ll have the result of CrossFit’s

top performers only if and when you are

lucky.

Within a week of weighing and measuring

you’ll have developed an uncanny ability to

estimate the mass of common-food portions,

but, more importantly, you’ll have formed a

keen visual sense of your nutritional needs.

This is a profound awareness.

In the Zone scheme all of humanity

calculates to either “2”, “3”, “4”, or “5 Block”

meals at breakfast, lunch, and dinner with

either “1” or “2 block” snacks between

lunch and dinner and again between dinner

and bedtime. We’ve simplified the process

for determining which of the four meal sizes

and two snack sizes best suits your needs.

We assume that you are CrossFitters, i.e.,

very active.

Being a “4 Blocker”, for instance, means that

you eat three meals each day where each

meal is comprised of 4 blocks of protein, 4

blocks of carbohydrate, and 4 blocks of fat.

Whether you are a “smallish” medium sized

guy or a “largish” medium sized guy would

determine whether you’ll need snacks of

one or two blocks twice a day.

The “meal plans” stand as examples of 2,

3, 4, or 5 block meals and the “block chart”

gives quantities of common foods equivalent

to 1 block of protein, carbohydrate, or fat.

Once you decide that you need, say, “4

block” meals, it is simple to use the block

chart and select four times something

from the protein list, four times something

from the carbohydrate list, and four times

something from the fat list every meal.

One-block snacks are chosen from

the block chart at face value for a single

snack of protein, carbohydrates, and fat,

whereas two block snacks are, naturally,

chosen comprised of twice something

from carbohydrates combined with twice

something from the protein list, and twice

something from the fats.

Every meal, every snack, must contain

equivalent blocks of protein, carbohydrate,

and fat.

If the protein source is specifically labeled

“non-fat”, then double the usual fat blocks

for that meal. Read “Enter the Zone” to

learn why.

At Zone parameters body fat comes off

fast. When our men fall below 10% towards

5% we kick up the fat intake. The majority

of our best athletes end up at X blocks of

protein, X blocks of carbohydrate, and 4X

or 5X blocks of fat. Learn to modulate fat

intake to a level of leanness that optimizes

performance.

The Zone diet neither prohibits nor

requires any particular food. It can

accommodate paleo or vegan, organic

or kosher, fast food or fine dining, while

delivering the benefits of high performance

nutrition.

Cover Photo

Wild Black Bass with

Artichoke Ragout

Created by Eric Lau, Chef/Owner of

Oswald - Santa Cruz California

www.crossfit.com

The CrossFit Journal is an

electronically distributed magazine

(emailed e-zine) published monthly

by www.crossfit.com chronicling

a proven method of achieving elite

fitness.

For subscription information go to

the CrossFit Store at:

http://www.crossfit.com/cf-info/

store.html

or send a check or money order

in the amount of $25 to:

CrossFit

P.O. Box 2769

Aptos CA 95001

Please include your

name,

address

email address.

If you have any questions

or comments send them to

[email protected].

Your input will be greatly

appreciated and every email will

be answered.

Editor

Meal Plans

...continued from page 1

end.