Free The Mediterranean Zone by Dr. Barry Sears

carbohydrate 9 g, and fiber 1 g
Dinner: Turkey with Sautéed Zucchini
    Yield: 2 servings
    Total time: 30 minutes
    Ingredients:
    Olive oil cooking spray
    3 teaspoons extra-virgin olive oil, divided
    2 pounds cubed zucchini
    2 small onions, diced
    2 tablespoons unsalted vegetable stock
    6 ounces cubed turkey breast
    Salt and pepper to taste
    ¼ cup chopped fresh parsley
    12 black olives, sliced
    1 cup pineapple
    Coat the bottom of a skillet with olive oil spray, then add 1 teaspoon of the olive oil and place the skillet over high heat. Add the zucchini and onions and cook for about 6 minutes, adding stock as needed. Add the cubed turkey breast, salt, and pepper and cook for another 5 minutes.
    To serve, plate the turkey and vegetables, then garnish with the parsley and sliced olives. Drizzle with the remaining 2 teaspoons extra-virgin olive oil.
    Enjoy ½ cup pineapple per serving for dessert.
    Per serving:
Calories 343, protein 28 g, fat 11 g, carbohydrate 38 g, and fiber 9 g
Late Night Snack: Cracker Pizza
    Yield: 1 serving
    Total time: 10 minutes
    Ingredients:
    1½ Wasa fiber crackers
    2 tablespoons part-skim mozzarella cheese, shredded
    3 tablespoons tomato salsa
    Preheat the oven to 450°F.
    Place the crackers on a small baking sheet. Divide the mozzarella equally atop the crackers. Bake for about 5 minutes, or until the cheese has melted.
    Serve with the salsa.
    Per serving:
Calories 108, protein 6 g, fat 3 g, carbohydrate 14 g, and fiber 4 g
    Total for Day 5: Calories 1,277, protein 98 g, fat 39 g, carbohydrate 150 g, and fiber 46 g
    Day 6
Breakfast: Fruit Mousse
    Yield: 2 servings
    Total time: 15 minutes
    Ingredients:
    7 ounces low-fat ricotta (about 1 cup)
    2 tablespoons sugar-free preserves, any flavor
    12 whole almonds, sliced
    3½ teaspoons whey protein powder
    1 cup 2% milk
    3 Wasa fiber crackers
    1 apple, cored and sliced
    Blend the ricotta, preserves, and almonds in a blender until smooth. Stir the Zone protein powder into the milk. Combine with the ricotta mixture.
    To serve, spread a layer of mousse on the crackers, then top with the apple slices.
    Per serving:
Calories 327, protein 25 g, fat 11 g, carbohydrate 40 g, and fiber 11 g
Lunch: Shrimp Salad with Green Beans, Hearts of Palm, and Tomatoes
    Yield: 2 servings
    Total time: 50 minutes
    Ingredients:
    ½ pound large unpeeled (31/35) shrimp, deveined
    1 bay leaf
    1 pound green beans, chopped in 1-inch lengths
    ⅓ cup chopped hearts of palm
    2 small tomatoes, chopped
    2 tablespoons freshly squeezed lemon juice
    4 teaspoons extra-virgin olive oil
    2 teaspoons ground thyme
    Salt and pepper to taste
    1 cup strawberries
    Drop the raw shrimp into boiling water along with the bay leaf and cook for 1 to 2 minutes. Remove the pot from the heat, cover, and allow the shrimp to continue cooking in the hot water for 5 to 10 minutes, depending on the size of the shrimp. (They should be pink and opaque.) Pour the shrimp into a strainer to drain them, removing the bay leaf. When the shrimp are cool to the touch, peel and cut into bite-sized pieces.
    While the shrimp are cooking, in a separate pot, cook the cut green beans for about 5 minutes, or until tender-crisp. Time the beans to be done at the same time as the shrimp.
    In a medium bowl, combine the hearts of palm and tomatoes, then season with the lemon juice, extra-virgin olive oil, thyme, salt, and pepper. Add the shrimp and green beans and combine. Serve at room temperature.
    Enjoy ½ cup strawberries per serving for dessert.
    Per serving:
Calories 368, protein 30 g, fat 12 g, carbohydrate 40 g, and fiber 10 g
Late Afternoon Snack: Chocolate Mousse Snack
    Yield: 1 serving
    Total time: 5 minutes
    Ingredients:
    ⅓ ounce unsweetened baker’s chocolate, melted (about ¼ square)
    ½ cup plain fat-free yogurt
    3 whole almonds, chopped
    In a microwave-safe bowl, melt the chocolate in the microwave, at low heat, for 10 to 20 seconds, or longer if needed. (Work in 10-second increments to avoid overheating the