A 7-Day Zone Diet Meal Plan

A one-day menu is a good start, but the question of what to eat today comes back every day. Here's a full week on the Zone, made entirely from ZoneIt recipes. A few dishes are cooked in bigger batches and last two or three days, so you don't have to cook every night.

How the plan works

The plan is for 11 blocks a day: 3 blocks each for breakfast, lunch, and dinner, plus 1 block for an afternoon snack and 1 for a bedtime snack. That's the minimum for women. If your daily total is 14 blocks, raise the three main meals to 4 blocks each, which means a portion about a third bigger. You can see your own block count in your ZoneIt profile.

Portions are approximate and based on the protein and carb blocks of the whole recipe. When a dish is higher in protein, the plan pairs it with a salad, mashed potatoes, or fruit. The big dishes make 4–6 portions, and you can freeze whatever is left.

What to cook ahead

• Sunday: the filling for the chicken doner wraps and a pot of meatball soup.
• Tuesday evening: a cottage cheese banitsa, a Bulgarian savory pie, for Wednesday and Thursday breakfast.
• Wednesday: the Stefani meatloaf and mashed potatoes for Wednesday dinner and Thursday and Friday lunch.
• Friday: chicken drob sarma, a Bulgarian baked dish of rice and chicken livers, for Friday dinner and Saturday lunch.
• Saturday: meatballs in white sauce for Saturday dinner and Sunday lunch.
• The tzatziki, creams, and smoothie take 10–15 minutes and cover two or three snacks each.

Monday

• Breakfast: Zone mlin, the whole recipe
• Lunch: a quarter of the chicken doner wraps
• Afternoon: a third of the tzatziki with cucumber sticks
• Dinner: a quarter of the meatball soup
• Bedtime: half of the pear and cinnamon cream

Tuesday

• Breakfast: ground beef toast, the whole recipe
• Lunch: another quarter of the chicken doner wraps
• Afternoon: half of the chocolate smoothie
• Dinner: another quarter of the meatball soup
• Bedtime: another third of the tzatziki

Wednesday

• Breakfast: half of the cottage cheese banitsa
• Lunch: a quarter of the meatball soup
• Afternoon: half of the red spread sandwich
• Dinner: a fifth of the Stefani meatloaf with a quarter of the mashed potatoes
• Bedtime: half of the strawberry chocolate cream

Thursday

• Breakfast: the other half of the banitsa
• Lunch: a fifth of the Stefani meatloaf with a tomato salad
• Afternoon: a quarter of the zucchini dip
• Dinner: half of the shakshuka with a thin slice of whole-grain bread
• Bedtime: the last third of the tzatziki

Friday

• Breakfast: turkey ham pizza, the whole recipe
• Lunch: a fifth of the Stefani meatloaf with a quarter of the mashed potatoes
• Afternoon: the other half of the chocolate smoothie
• Dinner: a fifth of the chicken drob sarma
• Bedtime: the other half of the pear and cinnamon cream

Saturday

• Breakfast: eggs Benedict, the whole recipe
• Lunch: a fifth of the drob sarma
• Afternoon: a piece of the skyr tiramisu, about a seventh
• Dinner: a sixth of the meatballs in white sauce with half a tomato salad
• Bedtime: a quarter of the zucchini dip

Sunday

• Breakfast: three quarters of the crepes
• Lunch: a sixth of the meatballs in white sauce with half a tomato salad
• Afternoon: half of the egg, ham, and avocado sandwich
• Dinner: a quarter of the chicken soup and a piece of fruit for dessert
• Bedtime: the other half of the strawberry chocolate cream

If you want to swap something

Replace a dish with another one for the same meal and with the same number of blocks. If the new dish is higher in protein, add fruit or a salad. If it's higher in carbs, add a little cottage cheese, an egg, or some chicken. Most dishes in this plan work for both lunch and dinner.

How to do it in ZoneIt

All the recipes in this plan are in ZoneIt with the blocks already calculated, and you can add them straight to your diary. Starting with version 2.2.0, you can also lay out the whole week ahead: add your meals for the next 7 days and check them off as you eat them. Planning ahead is part of Premium. We explain how to build your own plan in how to plan your week of meals, and if you're just starting out, see the full-day meal plan.