Free The Mediterranean Zone by Dr. Barry Sears Page B

serving
    Total time: 5 minutes
    Ingredients:
    1½ teaspoons whey protein powder
    8 ounces water
    ½ cup blueberries
    4 whole almonds
    Stir the whey protein powder into the water. Blend with the berries in a blender. Have the almonds on the side for crunch.
    Per serving:
Calories 97, protein 7 g, fat 3 g, carbohydrate 13 g, and fiber 3 g
Dinner: Chicken Breast in Spring Sauce
    Yield: 2 servings
    Total time: 30 minutes
    Ingredients:
    6 ounces boneless, skinless chicken breast
    Salt and pepper to taste
    15 to 20 asparagus spears (about 1 pound)
    1 eggplant (about 1 pound)
    ½ cup unsalted vegetable stock
    3 tablespoons plain low-fat yogurt
    2 tablespoons chopped fresh chives
    1 tablespoon extra-virgin olive oil
    1 cup blueberries
    Preheat the oven to 350°F. Season the chicken breast with salt and pepper and bake for 15 to 20 minutes. While the chicken is baking, peel and remove the woody parts of the asparagus ends; then chop the spears into 1-inch lengths. Peel the eggplant and cut into ½-inch cubes.
    In a saucepan, bring the vegetable stock to a boil, reduce the heat, then add the diced eggplant and chopped asparagus, and cook for 7 minutes. Drain the vegetables, then mash them with the yogurt, chives, salt, and pepper.
    Slice the chicken and divide the slices in half.
    To serve, divide the vegetables over 2 plates, then top with the chicken slices. Drizzle the extra-virgin olive oil over the chicken and vegetables.
    Enjoy 1 cup of blueberries per serving for dessert.
    Per serving:
Calories 357, protein 27 g, fat 10 g, carbohydrate 45 g, and fiber 16 g
Late Night Snack: Glass of 2% Milk
    Yield: 1 serving
    Total time: <1 minute
    Ingredients:
    6 ounces 2% milk
    Pour and enjoy!
    Per serving:
Calories 98, protein 6 g, fat 4 g, carbohydrate 8 g, and fiber 0 g
    Total for Day 7: Calories 1,318, protein 97 g, fat 41 g, carbohydrate 155 g, and fiber 51 g
Shopping List for a Week in the Mediterranean Zone
    LEAN MEATS AND FISH
    chicken breast, boneless, skinless
    eggs, egg whites
    halibut
    ham (lean)
    lamb loin (lean)
    pork (lean)
    top round steak (lean)
    salmon
    sea bass
    shrimp
    turkey
    veal
    VEGETABLES
    artichoke hearts
    asparagus
    bell peppers
    black olives
    broccoli
    Brussels sprouts
    chives
    eggplant
    fennel
    garlic
    green beans
    hearts of palm
    leeks
    mushrooms
    onions, red
    spaghetti squash
    spinach
    tomatoes
    zucchini
    FRUIT
    apples
    applesauce, unsweetened
    apricots
    blackberries
    blueberries
    cherries
    grapefruit
    kiwis
    lemons
    oranges
    pears
    pineapple
    raspberries
    strawberries
    DAIRY
    cream cheese, fat-free
    Greek yogurt, fat-free
    goat cheese
    cottage cheese, low-fat
    milk, 2%
    mozzarella cheese, part-skim
    Parmesan
    ricotta, part-skim
    string (mozzarella) cheese, light
    yogurt, plain, low-fat
    PANTRY & REFRIGERATOR STAPLES
    almonds
    basil, fresh
    bay leaf, dried
    chili powder
    cinnamon, ground
    hummus
    olive oil
    olive oil cooking spray
    macadamia nuts
    marjoram
    paprika
    parsley
    peanut butter, reduced-fat
    peppers, bell
    preserves, sugar-free
    salsa
    salt
    thyme, ground
    chocolate, unsweetened baker’s
    vanilla bean
    vegetable stock, low-sodium
    Wasa fiber crackers
    whey protein
    wine, red and white
    Each of these seven days in the Mediterranean Zone illustrates the Zone Paradox. You are eating a lot of food but not a lot of calories. None of the meals supplies more than 400 calories and every day in the Mediterranean Zone provides less than 1,400 calories, yet you are neither hungry nor fatigued since you are stabilizing blood sugar levels. The maximum protein in any day in the Mediterranean Zone is only slightly less than what average Americans are currently eating, and the fiber content is dramatically greater than the typical American diet. I should also add the total fat content in the Mediterranean Zone never exceeds 50 grams per day, which is considered a low-fat diet. Frankly, who could argue with a diet like that for a lifetime?
    A week in the Mediterranean Zone is really only a glimpse into a lifetime in