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Zone-Perfect Meals in Minutes: 150 Fast and Simple Healthy Recipes

Zone-Perfect Meals in Minutes: 150 Fast and Simple Healthy Recipes

3.2 4
by Barry Sears, Barry Sears

Two million people are already in the Zone, enjoying peak mental alertness, increased energy, and a reduced likelihood of chronic disease –– all while losing excess body fat. Want to get into the Zone but don't have the time? Now, in this all–new collection of easy and delicious recipes, Dr. Barry Sears, the bestselling author of The Zone and


Two million people are already in the Zone, enjoying peak mental alertness, increased energy, and a reduced likelihood of chronic disease –– all while losing excess body fat. Want to get into the Zone but don't have the time? Now, in this all–new collection of easy and delicious recipes, Dr. Barry Sears, the bestselling author of The Zone and Mastering the Zone shows you how to prepare more than 150 Zone–Perfect recipes in minutes.

If you want to think better, perform better, look better, and live better, Zone–Perfect Meals in Minutes will get you there and keep you there.

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HarperCollins Publishers
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6.00(w) x 9.00(h) x 0.79(d)

Read an Excerpt

This chapter is probably the reason you bought this book. These Zone-Perfect meals were designed by Scott C. Lane, an exceptionally talented culinary expert who is also trained in the most advanced food technology. Each meal not only looks great and tastes delicious, but it is also designed to control insulin levels for the next four to six hours. This is the definition of a Zone-Perfect meal. Each meal has been crafted with the same kind of precision that pharmaceuticals use in manufacturing their drugs. Furthermore, these meals have been constructed so that you can reduce their cooking times by nearly 50 percent by substituting frozen vegetables in place of fresh vegetables. (Birds Eye frozen vegetables are a good commercial source since they often contain combinations of several Zone-favorable vegetables.) Each Zone-Perfect meal is designed to provide four blocks of protein, carbohydrate, and fat. This is the typical size for an American male, whereas the typical American female would require the slightly smaller meal using only three blocks. As I explained in Mastering the Zone, Zone meals are incredibly flexible. Each recipe is organized into Zone food blocks, so that with a quick turn to the Appendix, you can modify any Zone-Perfect meal. Think of this chapter not as 150 Zone-Perfect meals, but as literally thousands of Zone-Perfect meals.

Breakfast Texas-Style Omelette Servings: 1 Breakfast Entree (4 blocks)

Block Size: Ingredients:
2 Protein 3 ounces lean ground turkey
2 Protein 1/2 cup egg substitute

1 Carbohydrate 1/4 cup canned kidney beans, rinsed and diced*
1 Carbohydrate 1/2 cup salsa**
1 Carbohydrate 1 cup Zoned Country-Style Chicken Gravy(see page 149)
1/2 Carbohydrate 11/2 cups bean sprouts
1/2 Carbohydrate 3/4 cup red and green bell peppers

4 Fat 11/3 teaspoons olive oil

1/4 teaspoon hot sauce
In a nonstick saute pan, add the oil, and heat over medium-high heat. In a medium bowl, blend the ground turkey, egg substitute, kidney beans, salsa, and hot sauce. Add egg mixture to heated pan. Let cook until set, then (flip) turn over egg mixture. While omelette is cooking, heat a second nonstick saute pan. In a small bowl, mix the chicken gravy, bean sprouts, and mixed peppers. Pour into second pan. Cook over medium heat, to blend flavors. When omelette is browned on both sides, place it on a serving dish and top it with the gravy.
*Note: When using canned beans, always rinse them before using.
**Note: Salsa comes with different levels of heat. Choose one that best fits your family's tastes.

Florentine Turkey Salad
Servings: 1 Lunch Entree (4 blocks)
Block Size: Ingredients:
4 Protein 6 ounces lean ground turkey

1/2 Carbohydrate 3 cups spinach, chopped*
1 Carbohydrate 1/2 cup Zoned French Dressing (see page 157)
11/2 Carbohydrate 3/4 cup salsa**
1/2 Carbohydrate 11/2 cups cabbage, shredded (or coleslaw mix)
1/2 Carbohydrate 1/2 cup onion, chopped

4 Fat 11/3 teaspoons olive oil

1 tablespoon cider vinegar
1/8 teaspoon Worcestershire sauce
1/8 teaspoon celery salt
1/8 teaspoon chili powder
Heat oil in a medium nonstick saute pan. Add turkey, salsa, onion, vinegar, Worcestershire sauce, celery salt, and chili powder. When turkey is cooked, add
Zoned French Dressing. Saute 3 to 5 minutes. In a medium bowl combine spinach and cabbage. Top with turkey mixture and serve.
*Note: Fresh spinach needs to be cleaned very well, because of sand, so be sure to soak spinach in water to remove any sand or dirt before using.
**Note: We used a medium-heat salsa, but you can adjust the strength to your family's tastes.

Summer Vegetables with Garlic Stir-Fry
Servings: 1 Dinner Entree (4 blocks)
Block Size: Ingredients:
4 Protein 12 ounces extra-firm tofu, diced

1 Carbohydrate 11/4 cups tomato, chopped
1/2 Carbohydrate 1 cup celery, sliced
1 Carbohydrate 11/2 cups zucchini, large dice
1/2 Carbohydrate 1/2 cup scallion, 1-inch pieces
1 Carbohydrate 1/2 cup Zoned Italian Sauce (see page 150)

4 Fat 11/3 teaspoons olive oil, divided

1/2 teaspoon parsley flakes
1/2 teaspoon Worcestershire sauce
1/8 teaspoon celery salt
1/8 teaspoon lemon herb seasoning
1/8 teaspoon dried oregano
1 tablespoon dry red wine
Dash ground thyme
1 tablespoon lemon-flavored water
1 tablespoon garlic, minced
Salt and pepper to taste

In a medium nonstick saute pan heat 2/3 teaspoon oil. Add Worcestershire sauce and celery salt. Stir in tofu and stir-fry until tofu is browned and crusted on all sides. In a second nonstick saute pan heat remaining oil and saute tomato, celery, zucchini, scallion, Zoned Italian Sauce, parsley, lemon herb seasoning, oregano, wine, thyme, water, garlic, and salt and pepper. Cook vegetables until they are tender. Place browned tofu in bottom of serving bowl and spoon vegetables on top.

Meet the Author

Dr. Barry Sears is recognized as one of the world's leading medical researchers on the hormonal effects of food. He is the author of the number one New York Times bestseller The Zone as well as Mastering the Zone, Zone-Perfect Meals in Minutes, Zone Food Blocks, A Week in the Zone, The Age-Free Zone, The Top 100 Zone Foods, The Soy Zone, The Omega Rx Zone, Zone Meals in Seconds, and What to Eat in the Zone. His books have sold more than five million copies and have been translated into twenty-two languages in forty countries. He continues his research on the inflammatory process as the president of the nonprofit Inflammation Research Foundation in Marblehead, Massachusetts. The father of two grown daughters, he lives in Swampscott, Massachusetts, with his wife, Lynn.

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Zone-Perfect Meals in Minutes: 150 Fast and Simple Healthy Recipes 3.3 out of 5 based on 0 ratings. 4 reviews.
Guest More than 1 year ago
First of all - don't get me wrong: I am a big fan of the Zone diet, and a large part of the reason for that is it's relatively easy to understand and to integrate into my lifestyle without any really onerous sacrifices. I have even been able to concoct Zone-friendly foods that are acceptable to my 12-year old son, who is a somewhat finicky eater. So all kudos to Dr. Barry Sears, the creator of the Zone principles. *** Furthermore, there is an obvious need for a Zone cookbook - As Barry Sears says in the introductory chapter, 'The biggest complaint about the Zone Diet is that it takes too much time. No longer. If you follow a few simple rules and use the recipes provided in this book, it will now take you only minutes to enter the Zone.' *** Just one problem: the guy whom Sears hired to put together this recipe book, 'Scott C. Lane, an exceptionally talented culinary expert who is also trained in the most advanced food technology,' has apparently done all his cooking in a laboratory, and never prepared a thing in a home kitchen. *** First off, because most of the recipes rely exclusively on the low-density carbs (vegetables & fruits), the resulting proportions are absolutely laughable. Ten of the 12 omelette recipes in the first 20 pages suggest making omelettes with 1/2 c. of egg white (I estimate you get a pan diameter of about 5 inches with that) and filling it with 6-8 cups of cooked vegetables - 'spoon vegetables onto half of omelette; fold over and cook 2-3 additional minutes.' Has Scott ever tried this? I'm thinkin' this 'omelette' looks like a mountain of vegetables with a little white lace doily on top. One recipe (p. 35) calls for 1/2 c. egg whites, and (I kid you not), 2 oz chicken, 1.5 c. onions, 3 c. bean sprouts, 4 c. mushrooms and 10 c. spinach ¿ a total of 19 cups of omelette fill. Yes, I know spinach reduces a lot in volume when you cook it, but come ON! Even without ANY of the spinach there are 9 cups of contents for the 1/2 c. of omelette wrap. *** And that's just for one single portion!! I'm cooking for three every night. I guess Scott has access to an industrial kitchen with restaurant-size pots, but I don't have the storage space for vats big enough to make these recipes for my family! If I followed the recipe on p. 35 literally, I would need room to cook 3 x 19 c. = 57 c. of vegetables. Lord help me if we were the typical family of four - we'd be talking about 76 cups! A little impractical, don't you think? *** The ridiculous thing is, these recipes didn't have to be so stupid. All you have to do is convert some of the low-density carbs into a small quantity of high-density carbs, like 1/4 c. of kidney beans or potato; and in fact, 2 of the 10 omelette recipes do just that. When I make one of the stir-fry recipes, I convert part of the pile of low-density carbs into 1/2 c. of brown rice or barley in the bottom of the bowl. Simple, obvious - inexplicably overlooked in this book. *** Second, Scott obviously has good help in his kitchen. Many of his recipes require sauteing 1/2 the recipe in one pan, mixing the other half of the ingredients in a bowl, sauteing them in a second pan, then combining the two halves of the recipe. Scott, honey - get a clue from Kraft and Betty Crocker: people prefer to minimize the number of dishes they do after dinner. We don't all have kitchen assistants to clean up after us like you do. *** Third, lots of his recipes have way too many ingredients (e.g., p. 83 - 18 ingredients) and far too much chopping, mincing and slicing thinly to be made speedily. And since that is supposedly the reason for this cookbook (remember the ¿Meals in Minutes¿ title)... one has to wonder what they're doing in here. *** Finally, some of his seasoning is a bit 'precious.' For example, on p. 48 - 1/8 teaspoon of red wine. I don't think I've ever SEEN a 1/8 teaspoon measure, let alone would I bother to ow
Guest More than 1 year ago
after following the zone carefully my blood sugar levels came back to normal and this was after being diagnosed as a diabetic.I was amazed and cant recommend the books enough
Guest More than 1 year ago
After reading a Week in the Zone and all those very easy menus I just had to get this book. Much more gormet-ish than in the Zone. What I soon realized as easy to prepare as they are, if you don't own a supermarket or grow your own veggies and fruits year around well, better think twice. I found out with no less than (for example), most lunches and every dinner calls for at least 3 different veggies AND in quantities of 1 cup of one kind,1.5 cup of another &/ or 2 cups of something else...... on a fixed income, no garden, no ownership of a supermarket it became far to expensive per meal. The good news is, I do follow the premise of what he is saying, I still try to keep my protein, carbos (favorable and not favorable lists of) and the fat as he suggests but on my own financial means. Again, the menus are a tad bit too gormet-ish for me. I do prefer the meals in the Week in the Zone. The layout of the book spiral binder is great but.$$$$$$$$$$ I think not.
Guest More than 1 year ago
As a beginner to the 'Zone' I thought I would get this book for ideas. For anyone that at all knows their way around the kitchen, you are better off on your own. Also, the recipes are all for the 'typical male' and there is no suggestion for alteration. I would not recommend this book to many people at all. You are better off just making combinations of things from the food blocks in the book. I only wish I had not thrown out the receipt so I could return it!