Zone diet plan for one person
Listonic team
Updated on Nov 1, 2024
The Zone diet for one person is a specific way of dieting which makes meeting individual needs of one single person possible. Every ease that comes with meal preparation is streamlined so that every time you are working toward your health aim, there is no guess-work involved in it. Balanced eating has never been easier until now since this diet plan has all its essentials tailored just for you.
Diet plan grocery list
Chicken tenders
Tilapia fillet
Eggs
Ricotta cheese
Parmesan cheese
Baby spinach
Watercress
Bok choy
Snow peas
Radishes
Eggplant
Cherry tomatoes
Cantaloupe
Figs
Pomegranate
Tangerines
Avocado
Pecans
Pine nuts
Canola oil
Almond butter
Hemp seeds
Poppy seeds
Buckwheat
Freekeh
Adzuki beans
White beans
Marinara sauce
Tofu
Black tea
Grapefruit
Rosemary
Thyme
Diet plan overview
This Zone diet plan for one person is tailored to your individual needs with portion control and meal planning. This personal approach makes it easier to stick to the diet since everything is customized to your health goals.
This is great for those who like a structured diet plan that caters to their lifestyle and preferences.
Foods to eat
Pre-portioned Meals: Manage meal administration by measuring out an appropriate calorie intake.
Simple Ingredients: Stick to using simple, clean ingredients as much as possible to align with the diet plan rules.
Lean Proteins: Include fish or chicken as quality protein sources.
Healthy Fats: Sugars or calories from fats are acceptable, but they should come from healthy options like nuts and avocados.
Fresh Vegetables and Fruits: Include a variety of vegetables and a few fruits to cover as many nutrients as possible.
β Tip
Foods not to eat
Overly Complex Recipes: Avoid recipes with rare ingredients or elaborate preparations, as they may decrease motivation.
Snack Foods High in Sodium: Refrain from salty snacks that can negatively impact body nutrition and health.
Excess Sugars: Limit foods and beverages high in sugar to prevent disproportionate nutrient intake.
Large Portions: Resist the urge to eat more than what is provided in the meal plan, even for healthy foods.
Fried Foods: Avoid fried items, as they provide only empty calories alongside your regular diet.
Main benefits
The Zone diet plan for one person is customised to your dietary needs and preferences so you can stick to consistent healthy eating. This means all your nutritional needs are met and you get maximum health and diet satisfaction.
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π Recommended food breakdown (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with baby spinach and ricotta cheese
- Lunch:Grilled chicken tenders with buckwheat, baby spinach, and cherry tomatoes
- Dinner:Baked tilapia fillet with white beans, eggplant, and a side of watercress
- Snack:Pomegranate seeds with pecans
- Caloriesπ₯: 1480Fatπ§: 60gCarbsπΎ: 135gProteinπ₯©: 110g
Day 2
- Breakfast:Smoothie with Greek yogurt, cantaloupe, and poppy seeds
- Lunch:Grilled chicken tenders with freekeh, watercress, and a side of radishes
- Dinner:Baked tilapia fillet with adzuki beans, snow peas, and a side of baby spinach
- Snack:Almond butter with figs
- Caloriesπ₯: 1500Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 108g
Day 3
- Breakfast:Scrambled eggs with parmesan cheese and a side of grapefruit
- Lunch:Grilled chicken tenders with buckwheat, watercress, and a side of avocado
- Dinner:Baked tilapia fillet with white beans, baby spinach, and a side of marinara sauce
- Snack:Cherry tomatoes with pine nuts
- Caloriesπ₯: 1500Fatπ§: 63gCarbsπΎ: 130gProteinπ₯©: 112g
Day 4
- Breakfast:Smoothie with ricotta cheese, figs, and poppy seeds
- Lunch:Grilled chicken tenders with freekeh, watercress, and a side of cherry tomatoes
- Dinner:Baked tilapia fillet with black beans, eggplant, and a side of snow peas
- Snack:Pomegranate seeds with almond butter
- Caloriesπ₯: 1480Fatπ§: 64gCarbsπΎ: 132gProteinπ₯©: 108g
Day 5
- Breakfast:Scrambled eggs with parmesan cheese and a side of cantaloupe
- Lunch:Grilled chicken tenders with buckwheat, watercress, and a side of radishes
- Dinner:Baked tilapia fillet with adzuki beans, baby spinach, and a side of marinara sauce
- Snack:Almond butter with figs
- Caloriesπ₯: 1500Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 110g
Day 6
- Breakfast:Smoothie with ricotta cheese, tangerines, and poppy seeds
- Lunch:Grilled chicken tenders with freekeh, watercress, and a side of cherry tomatoes
- Dinner:Baked tilapia fillet with white beans, baby spinach, and a side of marinara sauce
- Snack:Pine nuts with figs
- Caloriesπ₯: 1480Fatπ§: 64gCarbsπΎ: 132gProteinπ₯©: 108g
Day 7
- Breakfast:Scrambled eggs with ricotta cheese and a side of pomegranate seeds
- Lunch:Grilled chicken tenders with buckwheat, watercress, and a side of radishes
- Dinner:Baked tilapia fillet with adzuki beans, eggplant, and a side of snow peas
- Snack:Almond butter with tangerines
- Caloriesπ₯: 1500Fatπ§: 65gCarbsπΎ: 130gProteinπ₯©: 110g
Want to learn more?
β οΈ Keep in mind
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Listonic team
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