Understanding Zone Blocks
A “Zone Block” is a unit of measure used to simplify the process of making balanced meals.
Omniplan 3 9 1 – robust project management software download. Basalite - 8 in. Gray Concrete Half Block - Ideal for fence walls, site walls and foundations. Can be overlaid with stucco or stucco stone to enhance the appearance. Assumes a 3/8 in. THD SKU# 192567. 4 block meal example. Chicken breast; 1 artichoke; 1 cup of steamed vegetables w/ 24 crushed peanuts; 1 sliced apple; This meal contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat. 7 grams of protein = 1 block. 14 grams = 2 blocks. 21 grams = 3 blocks. 9 grams of carbs = 1 block. 18 grams = 2 blocks. 27 grams = 3 blocks. 1.5 grams of fat = 1 block. 3 grams = 2 blocks. 4.5 grams = 3 blocks. For example, if you get a snack bar that says: 8 grams of protein. 2:1 atrioventricular block is a form of second-degree AV nodal block and occurs when every other P wave is not conducted through the AV node to get to the ventricles, and thus every other P wave.
8 oz of SOLID cheese would be about a cup. But a cup of shredded cheese is half air, so a cup is about 4 oz. For 50 servings you will need 200 oz., or 12 & 1/2 pounds of cheese. Hope you own a good food processor!
1 Blocker 1 4 8 Oz Paper Cups
- 7 grams of protein = 1block of protein
- 9 grams of carbohydrate = 1 block of carbohydrate
- 1.5 grams of fat = 1 block of fat (There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)
When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.
Below you will find the CrossFit Amundson recommended foods, their macronutrient category (protein, carbohydrate or fat), along with a conversion of measurements to blocks.
To make a Zone meal, simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1 block meal. Or choose 2 items from each column to compose a 2 block meal, etc.
4 block meal example
- 4 oz. chicken breast
- 1 artichoke
- 1 cup of steamed vegetables w/ 24 crushed peanuts
- 1 sliced apple
1 Blocker 1 4 8 Oz Plastic Cups
This meal contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat.
Zone Protein Blocks
Chicken Breast = 1 oz
Cottage Cheese = 1/4 cup
1 egg (whole egg)
2 egg whites
Fish = 1.5 oz
Ground Beef = 1.5 oz
Canned Tuna = 1 oz
Protein Powder = 1 oz
Cheese = 1 oz
Lean Beef = 1oz
Cottage Cheese = 1/4 cup
1 egg (whole egg)
2 egg whites
Fish = 1.5 oz
Ground Beef = 1.5 oz
Canned Tuna = 1 oz
Protein Powder = 1 oz
Cheese = 1 oz
Lean Beef = 1oz
Zone Carbohydrate Blocks (Recommended – use these as much as possible)
Apple = 1/2
Banana = 1/3
Kiwi = 1
Broccoli = 1 1/4 cup (steamed)
Broccoli = 2 cups (raw)
Oatmeal (steel cut) 1/3 cup
Grapes = 1/2 cup
Strawberries = 1 cup
Blueberries = 1/2 cup
Spinach = 4 cups (raw)
Spinach = 1 1/2 cup (steamed)
Pear = 1/2
Orange = 1/2
Baked Sweet Potato = 1/3 Office para mac brasil.
Banana = 1/3
Kiwi = 1
Broccoli = 1 1/4 cup (steamed)
Broccoli = 2 cups (raw)
Oatmeal (steel cut) 1/3 cup
Grapes = 1/2 cup
Strawberries = 1 cup
Blueberries = 1/2 cup
Spinach = 4 cups (raw)
Spinach = 1 1/2 cup (steamed)
Pear = 1/2
Orange = 1/2
Baked Sweet Potato = 1/3 Office para mac brasil.
Zone Fat Blocks
Almonds = 3
Avocado = 1 tbs
Macadamia nuts = 1
Peanut butter = 1 tbs
Olive oil = 1/3 tbs
Avocado = 1 tbs
Macadamia nuts = 1
Peanut butter = 1 tbs
Olive oil = 1/3 tbs
Zone Carbohydrate Blocks (Use in Moderation!)
Wheat bread = 1/2 slice
Baked Potato = 1/3 cup
Brown rice = 3 tbs
Pasta = 1/4 cup
Bagel = 1/4
Baked Potato = 1/3 cup
Brown rice = 3 tbs
Pasta = 1/4 cup
Bagel = 1/4
Additional Resources
- CrossFit Amundson Nutrition Seminar Part I [video]
- CrossFit Amundson Nutrition Seminar Part II [video]
- CrossFit Amundson Nutrition Seminar Part III [video]
- CrossFit Amundson Nutrition Seminar Part IV [video]
- CrossFit Amundson Nutrition Seminar – Part V [video]
- CrossFit Journal Article #21 on Nutrition & Zone Diet [article]
- Diet Secrets of the Tupperware Man [article]