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Zone diet plan for one person

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.

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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

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

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.

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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.
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

  • 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.

Zone diet plan for one person graph

📊 Recommended food breakdown (Source)

How to budget on this diet plan

When following the Zone diet plan for an average single person, it is best to buy fresh produce in fewer quantities in order to not end up with leftovers that spoil, while also utilizing staple food items such as avocado and spinach, which are common in many dishes during the week. Check your butcher and grocery for week’s sales on the staples and design your meals according to the deals present at particular times of the year.

Download the FREE grocery list for this Diet plan

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Meal Plan for Zone Diet Plan for One Person

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

Calories: 1480  Fat: 60g   Carbs: 135g   Protein: 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

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

Calories: 1500  Fat: 63g   Carbs: 130g   Protein: 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

Calories: 1480  Fat: 64g   Carbs: 132g   Protein: 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

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

Calories: 1480  Fat: 64g   Carbs: 132g   Protein: 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

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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