[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-401457-105":59,"doc-detail-401457-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","7-day-classic-zone-diet-meal-plan","7 Day Classic - Zone Diet Meal Plan","","A 7-day Zone Diet meal plan that follows core Zone rules for meal timing, portioning, and nutrition composition. It outlines hunger and mental focus checks, recommends low-fat protein as the first component, and then adds low-glycemic carbohydrates with vegetables, limited fruit, and “good” fats such as extra virgin olive oil. It provides preparation guidance, optional snack substitutions using ZoneRx products, and day-by-day meal nutrition facts plus ingredient lists and cooking instructions for breakfast, lunch, and dinner.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/7-day-classic-zone-diet-meal-plan/401457/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/7-day-classic-zone-diet-meal-plan/401457.png","ImageObject",300,407,{"name":92,"@type":93},"awa","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",13,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"How often should meals and snacks be eaten on the Zone Diet plan?","Question",{"text":113,"@type":114},"Eat a Zone meal or snack within one hour of waking, then continue eating every 4-6 hours after a meal or every 2-2.5 hours after a snack to stay in the Zone.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What are the recommended components of each meal?",{"text":118,"@type":114},"Each meal starts with low-fat protein, followed by low-glycemic carbohydrates from vegetables and limited fruit, and then includes “good” fats such as extra virgin olive oil.",{"name":120,"@type":111,"acceptedAnswer":121},"How is portion size for protein determined?",{"text":122,"@type":114},"A typical protein serving is about the size and thickness of the palm of your hand; for most females this is 3 ounces, and for males this equals 4 ounces. A typical snack contains 1 ounce of protein.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},401457,1790674317,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},3985747858093,"https://ap-avatar.wpscdn.com/davatar_3d24733baf745e90a7e4bdd5f77d97b2","7 Day Classic  \nZone Diet Meal Plan  \nSimply follow these basic Zone rules:  \n\n|  RULE. 1\u003Cbr>Always eat a Zone meal or snack within one hour of waking and aim to drink eight 8-ounce glasses of water a day. |  | | RULE. 2\u003Cbr>A Zone meal should give you 4-6 hours of hunger control, a Zone snack 2-2.5 hours. You must eat every 4-6 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. Infact, the best time to eat is when you aren’t hungry. |\n| --- | --- | --- | --- |\n\n RULE. 3  \nLack of hunger and clear mental focus are excellent indicators that you are in the Zone.  \nBefore every meal and snack always assess your hunger and mental focus.  \nRULE. 4  \nEvery meal and snack  \nstarts with low-fat protein.  \nNext add low-glycemic carbohydrates (eat more leafy green vegetables and fruits and limit pasta, breads, grains and starches) and“good” fats (i.e. Extra Virgin Olive Oil) .  \nRULE. 5  \nA typical serving size of low-fat protein isabout the size and thickness of the palm of your hand. For most females, this is 3 ounces of low-fat protein and for males, this equals  \n4 ounces of low-fat protein. A typical snack contains 1 ounce of protein for both men and women. When you first begin, using a kitchen scale is helpful to measure the amount of protein. Soon, you’ll be able to eyeball these amounts at home, in restaurants and when ordering take-out.  \nRULE. 6  \nWhen it comes to low glycemic carbohydrates these should come primarily from vegetables and limited amounts of fruit. Simply divide your plate in three equal sections. Add the protein portion to one third and fill the remaining two-thirds of the plate with lowglycemic vegetables and small amounts of fruit. Don’t forget to add a small amount of fat, like olive oil. If you’d like, include a small salad at dinnertime (a great place to add some“good” fat like Extra Virgin Olive Oil) too.  \nRULE. 7  \nSupplement daily with  \nOmegaRx 2 ® and MaquiRx ® .  \nHow to Prepare a Zone Meal  \nYou must eat to stay in the Zone, preferably 3 meals and 1-2 snacksa day. You will finally enjoy each day without hunger, fatigue or the frustration of counting calories ever again. It’s that simple!  \n\n| Follow these three SIMPLE STEPS  at every meal to enter the Zone!  |  |  |  |\n| --- | --- | --- | --- |\n| Divide your plate into 3 sections\u003Cbr>| Fill 1/3 with low-fat protein\u003Cbr>\u003Cbr>A typical portion is the size and thickness of the palm of your hand | Fill-up the remainder of your plate with vegetables and fruits |  |\n|  |  | | Fat |\n|  |  | Finally, add a small amount of heart healthy fat\u003Cbr>(Olive Oil, Avocado or Slivered Almonds) |  |\n\nIn a Hurry? You can replace any meal or snack with a ZoneRx Shake or ZoneRx Bar for complete Zone Nutrition On-the-Go!  \nFor additional information, please call 1.800.404.8171 [or visit](or visit www.zonediet.com)[ www.zonediet.com](or visit www.zonediet.com)  \n day 1   \nBreakfast  \nNUTRITION FACTS:  \nCalories 340  \nFat 11g Carbohydrate 39g Fiber 8g  \nProtein 24g  \nVeggie Sausage Patties and Fruit  \nINGREDIENTS:  \n2 Veggie sausage patties  \n2 Small Tangerines 1/2 cup Blueberries  \n3 tsp Slivered almonds  \nINSTRUCTIONS:  \n1. Cook veggie patties according to package directions.  \n2. Make a fruit salad with remaining ingredients topped with slivered almonds.  \nLunch  \nNUTRITION FACTS:  \nCalories 370  \nFat 12g Carbohydrate 44g Fiber 11g Protein 25g  \nDinner  \nNUTRITION FACTS:  \nCalories 360  \nFat 12g Carbohydrate 41g Fiber 8g  \nProtein 26g  \nChef’s Salad   \nINGREDIENTS:  \n2 Cups Lettuce INSTRUCTIONS:  \n3 Tbsp Garbanzo beans 1. Make a salad with all the ingredients.  \n1 cup Mushrooms  \n1 cup Celery  \n1 tsp Extra virgin olive oil Vinegar-to taste  \n1 1/2 oz. Turkey breast-deli-style  \n1 oz. Mozzarella low moisture part-skim cheese-shredded  \n1 Pear  \nBroiled Fish   \nINSTRUCTIONS:  \nINGREDIENTS: 1. Time all to be cooked at the same  \n3 1/2 oz Cod time.  \n1 tsp Olive oil 2. Set oven to broil.  \nLemon slices 3. Bring 2 inches of water ","cbCait3ewdg9FNYo","https://ap.wps.com/l/cbCait3ewdg9FNYo","pdf",7696268,11,"English","## Zone rules\n## How to prepare a Zone meal\n## Follow-up steps: plate division and fats\n## Day 1 plan\n## Day 2 plan","[{\"question\":\"How often should meals and snacks be eaten on the Zone Diet plan?\",\"answer\":\"Eat a Zone meal or snack within one hour of waking, then continue eating every 4-6 hours after a meal or every 2-2.5 hours after a snack to stay in the Zone.\"},{\"question\":\"What are the recommended components of each meal?\",\"answer\":\"Each meal starts with low-fat protein, followed by low-glycemic carbohydrates from vegetables and limited fruit, and then includes “good” fats such as extra virgin olive oil.\"},{\"question\":\"How is portion size for protein determined?\",\"answer\":\"A typical protein serving is about the size and thickness of the palm of your hand; for most females this is 3 ounces, and for males this equals 4 ounces. A typical snack contains 1 ounce of protein.\"}]","7 Day Classic - Zone Diet Meal Plan | PDF",1790520116,28]