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Zone diet plan for free

Making the choice to start a diet can be time-consuming, but the Zone diet plan for free removes that barrier. It is constructed around the convenient and inexpensive foods that adhere to the Zone diet nutrition ratios. This plan demonstrates that healthy food choices can be easy and low cost.

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Diet plan grocery list

  • Chicken thighs
  • Ground turkey
  • Shrimp
  • Eggs
  • Feta cheese
  • Mozzarella cheese
  • Mixed greens
  • Arugula
  • Brussels sprouts
  • Green beans
  • Carrots

  • Butternut squash
  • Raspberries
  • Blackberries
  • Grapes
  • Peaches
  • Pears
  • Cashews
  • Pistachios
  • Coconut oil
  • Peanut butter
  • Pumpkin seeds

  • Sunflower seeds
  • Couscous
  • Whole wheat pasta
  • Kidney beans
  • Chickpeas
  • Salsa
  • Tempeh
  • Herbal tea
  • Limes
  • Garlic
  • Cinnamon

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The Zone diet plan for free gives a no-cost strategy to everyone who wants to experience the goodness of balanced eating. It employs very few and uncomplicated ingredients into the Zone snacking framework that are simple and cheap at the same time.

This free version is great for beginner dieters or individuals who just want to eat healthy on a budget.

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Foods to eat

  • Cost-Effective Ingredients: Emphasize inexpensive food items such as beans, eggs, and seasonal vegetables.
  • Bulk Groceries: Buy oats, rice, and other whole grains in bulk, as they are cheaper than smaller packages.
  • Frozen Produce: Choose frozen fruits and vegetables that are affordable, have a longer shelf life, and remain nutritious.
  • Lean Specialties: Purchase boneless chicken or turkey drums in bulk, then slice and freeze portions as needed.
  • Store Brand Nuts and Seeds: Opt for store-brand nuts and seeds to save money while still getting healthy fats.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

Foods not to eat

  • Convenience Foods: Avoid frozen meals and prepackaged snacks, as they are often costly and less nutritious.
  • High-Priced Organic Items: Skip expensive organic brands if they are beyond your budget; focus on the food content instead.
  • Gourmet Health Foods: Avoid indulgence in pricey health foods or diet products that will increase your grocery costs.
  • Expensive Meats and Fish: Limit purchases of costly meats like steaks and salmon.
  • Specialty Items: Specialty gluten-free foods and other diet-specific products should be avoided unless needed for health reasons.

Main benefits

The Zone diet plan for free shows that eating good food does not always have to be exorbitant. It proves, with the example of certain ingredients, that eating healthy without much budget restrictions is available for everyone.

Zone diet plan for free graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

Stick to cheap yet nutritionally dense items such as eggs, cabbage, and a lot of brown rice. These food items can be turned into different meals so that the burden of sourcing some rare and expensive ingredients is lifted. Attempt to save some money by purchasing some fresh vegetables, especially from local farmer’s market, and do not be reluctant in buying frozen vegetables too, as they tend to be a lot cheaper than the fresh ones and still equally healthy.

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Meal Plan for Zone Diet Plan for Free

Day 1

  • Breakfast: Scrambled eggs with spinach and feta cheese
  • Lunch: Grilled chicken thighs with mixed greens, avocado, and a side of Brussels sprouts
  • Dinner: Shrimp stir-fry with whole wheat pasta, bell peppers, and zucchini
  • Snack: Raspberries with cashews

Calories: 1480  Fat: 63g   Carbs: 130g   Protein: 108g

Day 2

  • Breakfast: Smoothie with Greek yogurt, blackberries, and almond butter
  • Lunch: Ground turkey salad with arugula, tomatoes, and avocado
  • Dinner: Baked chicken thighs with couscous, butternut squash, and green beans
  • Snack: Cottage cheese with pistachios

Calories: 1500  Fat: 65g   Carbs: 132g   Protein: 110g

Day 3

  • Breakfast: Greek yogurt parfait with strawberries, chia seeds, and walnuts
  • Lunch: Shrimp wrap with whole wheat bread, mixed greens, and a side of salsa
  • Dinner: Baked chicken thighs with whole wheat pasta, zucchini, and tomatoes
  • Snack: Apple slices with peanut butter

Calories: 1500  Fat: 64g   Carbs: 130g   Protein: 110g

Day 4

  • Breakfast: Scrambled eggs with mixed greens and mozzarella cheese
  • Lunch: Ground turkey salad with arugula, tomatoes, and avocado
  • Dinner: Baked shrimp with couscous, butternut squash, and green beans
  • Snack: Peaches with cashews

Calories: 1480  Fat: 63g   Carbs: 132g   Protein: 108g

Day 5

  • Breakfast: Smoothie with Greek yogurt, blackberries, and almond butter
  • Lunch: Chicken thighs with mixed greens, avocado, and a side of Brussels sprouts
  • Dinner: Shrimp stir-fry with whole wheat pasta, bell peppers, and zucchini
  • Snack: Raspberries with cashews

Calories: 1500  Fat: 65g   Carbs: 130g   Protein: 110g

Day 6

  • Breakfast: Greek yogurt parfait with strawberries, chia seeds, and walnuts
  • Lunch: Shrimp wrap with whole wheat bread, mixed greens, and a side of salsa
  • Dinner: Baked chicken thighs with couscous, butternut squash, and green beans
  • Snack: Apple slices with peanut butter

Calories: 1520  Fat: 66g   Carbs: 132g   Protein: 112g

Day 7

  • Breakfast: Scrambled eggs with mixed greens and mozzarella cheese
  • Lunch: Ground turkey salad with arugula, tomatoes, and avocado
  • Dinner: Baked shrimp with couscous, butternut squash, and green beans
  • Snack: Grapes with cashews

Calories: 1500  Fat: 65g   Carbs: 130g   Protein: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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