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Simple and Delicious

The 40/30/30 Diet Meal Plan

By Pam Nisevich Bede, MS, RD, CSSD, LD / ZonePerfect Nutritionist / December 2019

DAY 01

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!

DAY 02

How low can you go? Day 2 might be harder than day 1 – but we know you got this!

DAY 03

Day 3 is all about doing YOU and YOUR BODY right!

DAY 04

It’s a new dawn, it’s a new day, and these recipes will have you feeling good!

DAY 05

You’ve made it to day 5! We’re more than half-way done! Today will be a breeze.

Breakfast: Veggie scramble with fruit and ALL the coffee

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

Lunch: Tuna Salad and Mixed Greens

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

Dinner: Italian green beans with chicken

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

Snacks: edamame and steamed vegetables

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

Breakfast: On the Go Shake and Joe

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

Lunch: BBQ chicken sandwich

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

Dinner: Street Tacos

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

Snacks: Snack Platter

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

Breakfast: Better-Than-Ever Oatmeal and Parfait

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

Lunch: Open Faced Sandwich & Soup

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

Dinner: Grilled Salmon with sides

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

Snacks: ZonePerfect Macros bar and all the coffee

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

Breakfast: Ultimate Parfait

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

Lunch: Pork Tenderloin Kale Salad

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

Dinner: Lettuce Wraps

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

Snacks: Your fav ZonePerfect Macros bar flavor

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

Breakfast: Homemade “fast” food

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

Lunch: Pick two (sandwich and salad)

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

Dinner: Pork tenderloin, sides, and salad

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

Snacks: sweet & salty oats

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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