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Free Zone Diet E-books

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7 Day Zone Diet Meal Plan

Whether you're completely new to the Zone or just looking for some recipe inspiration, this meal plan takes the guesswork out. Here you'll find an entire week's worth of delicious, easy, and completely Zoned recipes that are backed by the science of Dr. Sears.


What is the Zone

Before getting started on the Zone Diet, Dr. Sears believes you should know what the Zone really is. Dr. Sears breaks down the elements of the Zone and answers all of your questions. 


8 Basic Rules

Getting in the Zone doesn't have to be difficult. Here are 8 simple rules to incorporate into you routine that will help you on your health and wellness journey. 


Dining Out Guide

With our reliance on convenience foods and take-out its even more important to know what choices to make when dining out. Learn how easy it is to stay in the Zone while dining out.


Free Zone Diet Resources




7 Day Meal Plan for Athletes 

Fueling for performance requires knowing what to choose and when to have them. Learn how to properly fuel your body to get that competitive edge you've been looking for.


Zone Food Block Guide

Zone Food Blocks are simply a measurement used to define how much of these macronutrients you should be eating throughout the day. Each Zone Food Block consists of one block of protein, one block of carbohydrate and one block of fat.


Food Journal

Studies show that keeping a food journal increases weight loss success. This journal also tracks hunger levels, which is one of the easiest ways to determine if you're in the Zone.


Portion Guide

Learn how to balance your plate and how to measure your food. A Zone balanced meal is the key to keeping your hormones in check and hunger at bay for up to 6 hours.