ZonePerfect Registered Dietitians crafted this plan with macros in mind! Lots of variety and a balance of carbohydrates for energy, protein for strength and staying power, and fat for flavor and nourishment are the hallmarks of a 40/ /30/ 30 eating plan! Sound good? We think so too- read on to see how you can shape the next 5 days of your intake and totally nail your macros!
How low can you go? Day 2 might be harder than day 1 – but we know you got this!
Day 3 is all about doing YOU and YOUR BODY right!
It’s a new dawn, it’s a new day, and these recipes will have you feeling good!
You’ve made it to day 5! We’re more than half-way done! Today will be a breeze.
INGREDIENTS
1 egg
¼ cup milk (2% or unsweetened nut milk)
¼ cup chopped bell pepper
½ cup sliced mushrooms
1 tsp butter
2 slices deli ham, chopped
coffee mixed with ¼ cup 2% milk (or unsweetened nut milk)
medium apple
Instructions
Heat a small frying pan over medium heat and add butter. In a medium bowl, crack egg and mix with milk. Add in chopped veggies and ham. Transfer mix to warmed frying pan and cook, stirring occasionally, until eggs are cooked to your liking. Serve warm along with creamed coffee and apple. Yum!
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
335 calories ● 20g protein ● 36g carb ● 5g fiber ● 13g fat
INGREDIENTS
2 cups of mixed lettuce
1 hard-boiled egg
3 oz tuna, canned in water, drained
½ cup diced celery
1 Tbsp mayonnaise
1 Tbsp sour cream
1 cup strawberries
1 small piece dark chocolate
12 oz hot tea
1 Tbsp honey
Instructions
Mix tuna, chopped celery, chopped hardboiled egg, sour cream, and mayonnaise in a small bowl. Sprinkle with salt and pepper to taste. Top mixed lettuce with tuna salad. Enjoy with dark chocolate and strawberries.
Macros
39% carb, 28% protein, 33% fat as a percent of calories
Nutrition Facts
522 calories ● 35g protein ● 52g carb ● 7g fiber ● 21g fat
INGREDIENTS
2 cups cut green beans (steamed or from frozen)
½ cup marinara sauce
¼ cup shredded Italian blend of cheese
2 oz sliced baguette
½ Tbsp butter
3 oz roasted or grilled chicken breast, skinless
Instructions
Top green beans with marinara sauce and cheese. Place in microwave and heat until cheese has melted. Top with sliced chicken and serve with buttered baguette slices on side.
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
580 calories ● 41g protein ● 57g carb ● 9g fiber ● 18g fat
INGREDIENTS
1 cup frozen edamame
1 cup frozen stir fry vegetables
Macros
37% carb, 33% protein, 30% fat as a percent of calories
Nutrition Facts
175 calories
INGREDIENTS
1 medium piece fresh fruit
1 ZonePerfect Carb Wise shake, your fav flavor
½ cup 2% milk (or unsweetened nut milk of your choice)
all the coffee!
Instructions
Mix coffee and milk together. Serve with protein shake and fresh fruit on the side.
Macros
37% carb, 33% protein, 30% fat as a percent of calories
Nutrition Facts
455 calories ● 39g protein ● 42g carb ● 8g fiber ● 16g fat
INGREDIENTS
1 cup romaine lettuce leaves
3 oz roasted chicken breast
1 slice American cheese
10 medium baby carrots
½ cup sliced cucumber
2 Tbsp hummus
1 Tbsp BBQ sauce
1 whole grain English Muffin
Instructions
Toast English muffin. While still warm, top with American cheese, sliced roasted chicken, BBQ sauce, and lettuce. Serve with baby carrots and cucumber dipped in hummus.
Macros
43% carb, 27% protein, 30% fat as a percent of calories
Nutrition Facts
395 calories ● 25g protein ● 41g carb ● 7g fiber ● 13g fat
INGREDIENTS
¼ cup shredded cheddar
2 cups chopped romaine lettuce
3oz lean ground turkey, cooked and drained
¼ cup salsa
¼ cup refried beans
2 Tbsp guacamole
2, 6” corn tortillas
Instructions
Brown ground turkey and drain. Season as desired. Heat corn tortillas and refried beans. Once warm, divide beans, meat, and lettuce among tortillas. Top tacos with cheese, guac and salsa.
Macros
38% carb, 28% protein, 34% fat as a percent of calories
Nutrition Facts
570 calories ● 39g protein ● 53g carb ● 11g fiber ● 23g fat
INGREDIENTS
1 hard-boiled egg
1 mozzarella string cheese
1 cup of red grapes
Macros
40% carb, 30% protein, 38% fat as a percent of calories
Nutrition Facts
265 calories
INGREDIENTS
½ cup raw old-fashioned oats
1 cup milk (2% or unsweetened nut milk of your choice)
1 Tbsp chopped English walnuts
1 Tbsp flax seed meal
¼ cup fresh blueberries
1 container (~5.3oz) plain Greek yogurt
All the coffee with a splash of milk
Instructions
Place raw oats in a bowl and top with milk. Microwave on high for 1-2 minutes, stirring halfway through, until oats come to a boil. Top plain Greek yogurt with walnuts, flax seed meal, and blueberries. Serve with coffee (obv).
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
365 calories ● 25g protein ● 35g carb ● 5g fiber ● 14g fat
INGREDIENTS
1 slice rye bread
1 tsp butter
3 oz deli ham
1 slice cheese
¼ cup chopped bell pepper
1 slice tomato
1 cup vegetable soup
Instructions
Heat small frying pan to medium and add butter. Allow to melt and add rye bread. Top bread with ham, bell pepper, tomato, and cheese. Cover pan and heat open faced sandwich until cheese has melted. Serve with vegetable soup on side.
Macros
43% carb, 27% protein, 30% fat as a percent of calories
Nutrition Facts
395 calories ● 25g protein ● 41g carb ● 7g fiber ● 13g fat
INGREDIENTS
6 oz grilled salmon
1 cup steamed broccoli
1 large sweet potato, baked
1 Tbsp honey or brown sugar, packed
1 Tbsp chopped pecans
Instructions
Grill salmon until fish flakes easily with a fork and no longer opaque. Steam broccolli. Baked sweet potato and during last few minutes of cooking. Slice lengthwise and top with honey / brown sugar and chopped pecans. Allow to bake for 2-3 more minutes or until sugars melt.
Macros
38% carb, 29% protein, 33% fat as a percent of calories
Nutrition Facts
650 calories ● 45g protein ● 59g carb ● 11g fiber ● 26g fat
INGREDIENTS
1 ZonePerfect Macros 40/30/30 White Chocolate Peanut Butter bar
1 cup of fresh coffee
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
225 calories
INGREDIENTS
½ cup fresh strawberries
1 container (~5.3oz) plain Greek yogurt
¼ cup high protein granola
½ cup blackberries
1 Tbsp chopped pecans
All the coffee with a splash of milk
Instructions
In a parfait dish or glass, layer fresh berries, yogurt, and granola. Top with chopped pecans and wake up with a large mug of coffee.
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
310 calories ● 22g protein ● 35g carb ● 7g fiber ● 10g fat
INGREDIENTS
1 cup black bean soup
2 cups shredded romaine lettuce
¼ cup shredded cheddar cheese
4 olives, chopped
1 hardboiled egg, sliced
1 Tbsp creamy dressing (such as ranch or thousand island)
½ cup cubed melon
1 container (~5.3oz) vanilla Greek yogurt
Instructions
Heat black bean soup as directed. While soup warms, assemble salad; top lettuce with cheese, olives, egg, and dressing. Serve with yogurt and melon on the side.
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
650 calories ● 40g protein ● 65g carb ● 16g fiber ● 26g fat
INGREDIENTS
6oz shrimp, raw
Nonstick spray or 1 tsp olive oil to coat pan
2 cups steamed stir fry vegetables
2 Tbsp peanut sauce
2 Tbsp peanuts
½ cup rice medley (brown and wild rice mix)
1 Tbsp salsa
Instructions
Cook rice according to package directions. While rice cooks, place medium fry pan over high heat and coat with non-stick spray or olive oil. Once hot, add shrimp. Cook for 4 minutes, stirring often and then add vegetable mix. Allow to heat through and then add peanuts and peanut sauce to pan. Mix with rice medley and enjoy!
Macros
41% carb, 26% protein, 33% fat as a percent of calories
Nutrition Facts
440 calories ● 33g protein ● 46g carb ● 5g fiber ● 15g fat
INGREDIENTS
1 ZonePerfect Macros 40/30/30 bar: choose your flavor
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
210 calories
INGREDIENTS
1 whole grain English Muffin
1 fried egg
1 slice lean deli ham
¼ sliced bell pepper
1 slice tomato
All the coffee
½ cup 2% milk or unsweetened nut milk
Instructions
In a non-stick medium skillet, fry egg and toast English muffin. Add deli ham, bell pepper, and tomato. Heat through. Top toasted English muffin with egg, ham, and veggies. Serve with coffee. Aaah.
Macros
40% carb, 30% protein, 30% fat as a percent of calories
Nutrition Facts
310 calories ● 21g protein ● 31g carb ● 3g fiber ● 11g fat
INGREDIENTS
1 cup chopped lettuce
1 tbsp creamy dressing (such as ranch or thousand island)
2 thin slices rye bread
3 oz grilled chicken
1 slice provolone
1 dill pickle
1 cup berries
Instructions
Assemble salad and sandwich. Serve with berries on the side. That was easy.
Macros
40% carb, 29% protein, 31% fat as a percent of calories
Nutrition Facts
508 calories ● 37g protein ● 51g carb ● 7g fiber ● 18g fat
INGREDIENTS
3oz roasted pork tenderloin
2 cups chopped romaine lettuce
2 tbsp shredded cheddar cheese
¼ cup sliced cucumber
splash of oil + vinegar + seasoning
5 asparagus spears
1 cup roasted potatoes
Instructions
Roast pork tenderloin (Pro tip: tenderloin cooks quickly and dry heat methods like grilling or roasting are best). While pork cooks, assemble salad, steam asparagus, and roast cubed potatoes. Yum!
Macros
41% carb, 29% protein, 30% fat as a percent of calories
Nutrition Facts
440 calories ● 33g protein ● 46g carb ● 5g fiber ● 15g fat
INGREDIENTS
¼ cup of rolled oats
1 tbsp of chia seeds
1 tbsp of unsweetened coconut
2 tbsp of powdered peanut butter
¾ cup of skim milk
Macros
42% carb, 25% protein, 33% fat as a percent of calories
Nutrition Facts
235 calories
100 Calorie Plus Up:
8oz latte with 2% milk + 3 medium celery stalks with 3Tbsp hummus
200 Calorie Plus Up:
1 ZonePerfect Macros bar (choose from: fruity cereal, birthday cake, or white chocolate peanut butter) or 1 ZonePerfect Carb Wise shake + 1 small apple + ½ Tbsp nut butter
300 Calorie Plus Up:
1 ZonePerfect Macros bar (choose from: fruity cereal, birthday cake, or white chocolate peanut butter) + 1 8oz 2% milk or 1oz dry roasted soy nuts + 1 Tbsp each; dried cranberries, raisins, pepitas
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