zone block quick reference

8/10/2019 Zone Block Quick Reference

1/11

Zone Block Quick Reference-all items ~ 1 block

CFJ blocks in black text; Larry L's blocks in blue italic text

Proteins

Most Favorable Moderately

Favorable

Least Favorable

chicken breast 1 oz

turkey breast 1 oz

ground turkey 1.5

oz

veal 1 oz

beef 1 oz

ground beef 1.5 oz

canadian bacon 1

oz corned beef 1 oz

duck 1.5 oz

ham 1 oz

lamb 1 oz

ground lamb 1.5 oz

pork 1 oz

ground pork 1.5 oz

calamari 1.5 oz

catfish 1.5 oz

clams 1.5 oz

crabmeat 1.5 oz

flounder/sole 1.5 oz

lobster 1.5 oz

salmon 1.5 oz

sardines 1 oz

scallops 1.5 oz

swordfish 1.5 oz

shrimp 1.5 oz

tuna steak 1.5 oz

tuna canned 1 oz

protein powder 1 oz

seitan 1 oz

soyburger .5 patty

soy sausage 2 links

spirulina (dried) .5

oz

soy cheese 1 oz

tofu, firm 2 oz

tofu, soft 3 oz

egg, whole 1 large

Larry's List

Beef, ground(


2/11

egg whites, 2 large

egg substitute .25cup

cottage cheese .25cup

cheese 1 oz

cheese feta 1.5 oz cheese ricotta 2 oz

Larry's List

Bass, fresh water 1

oz

Bass, sea 1.5 oz

Beef (range

fed/game) 1oz

Bluefish 1.5 oz

Calamari 1.5 oz

Catfish 2 oz

Chicken Breast,

deli-style 1.5oz

Chicken Breast,

skinless 1oz

Clams 1.5 oz

Cod 1.5 oz

Cottage cheese 1/4

cup

Crabmeat 1.5 oz

Egg Whites 2

Egg Substitute 1/4cup

Haddock 1.5 oz

Halibut 1.5 oz

Lobster 1.5 oz

Mackerel 1.5 oz

Protein Powder 1 oz

(check label)

Salmon 1.5 oz

Sardines 1 oz

Scallops 1.5 oz

Shrimp 2 oz

Snapper 1.5 oz

Soy burgers.5 patty

Soy hot-dog 1 link

Soy sausage links 2


3/11

links

Soy sausage 1patty

Swordfish 1.5 oz

Tofu, firm + extra

firm 3 oz

Trout 1 oz Tuna Steak 1 oz

Tuna, canned in

water 1 oz

Turkey Breast,skinless 1 oz

Turkey, ground 1.5

oz

CarbohydratesMost Favorable Moderately

Favorable

Least Favorable

cooked

oatmeal 1/3 cup

artichoke 1 small

asparagus 12

spears

green beans 1 cup

beet greens 1.25

cup

black beans .25 cup

bok choy 3 cups

broccoli 1.25 cup

brussel sprouts .75cup

cabbage 1.33 cup

cauliflower 1.25

cup

chick peas .25 cup

collard greens 1.25

cup

dill pickles 3 (3")

eggplant 1.5 cup

fava beans 1/3 cup

kale 1.25 cup

kidney beans .25cup

leeks 1 cup

lentils .25 cup

Butternutsquash 1 cup

Butternut

Squash,

cooked 3/4

cup

Veggies

acorn squash 3/8

cup

baked beans 1/8

cup

beets .5 cup

black eyed peas

.25 cup

butternut squash

1/3 cup

cooked carrots .5

cup

corn .25 cup

french fries 5

hubbard squash

2/3 cup

lima beans .25cup

parsnips 1/3 (9")

Fruits

banana 1/3 (9")

cranberries .25

cup

cranberry sauce 4

tsp


4/11

okra .75 cup

onions .5 cup

sauerkraut 1 cup

spaghetti squash 1cup

spinach 1 1/3 cup

swiss chard 1.25cup

tomato sauce .5

cup

yellow squash 1.25cup

zucchini 1 1/3 cup

RAW

alfalfa sprouts 7.5

cup

bean sprouts 3

cups

broccoli 2 cups

cabbage 2.25 cups

cauliflower 2 cups

celery 2 cups

cucumber 1 (9")

lettuce, iceberg 1

head

lettuce, romaine 6

cups

mushrooms 3 cups

onions 2/3 cup

peppers 1.25 cup

radishes 2 cups

salsa .5 cup

snow peas .75 cup

spinach 4 cups

tomato 1 cup

apple .5 piece

apple sauce 3/8

cup

apricots 3 small

blackberries .5 cup

cantaloupe 1/4

melon

cherries 7

dates 2

figs .75

guava .5 cup

kumquat 3

mango 1/3 cup

papaya 2/3 cup

prunes 2 raisins 1 Tbsp

Fruit Juice

Apple Juice 1/3

cup

cranberry juice

.25 cup

fruit punch .25

cup

grape juice .25cup

grapefruit juice

3/8 cup

lemon juice 1/3

cup

orange juice 3/8

cup

pineapple juice.25 cup

tomato juice .75cup

Grains & Breads

Bagel .25

barley 1 Tbsp

biscuit .25

baked potato 1/3

cup

bread crumbs .5

oz

bread .5 slice

breadstick 1

buckwheat .5 oz

bulgur wheat .5

oz cereal .5 oz

cornbread 1 in2

cornstarch 4 tsp


5/11

fruit cocktail 1/3

cup

blueberries .5 cup

grapes .5 cup

grapefruit .5 fruit

honeydew .5 fruit

kiwi 1 lemon 1

lime 1

nectarine .5

orange .5

peach 1

pear .5

pineapple .5 cup

plum 1

raspberries 2/3 cup strawberries 1 cup

tangerine 1

watermelon .5 cup

Larry's List

Alfalfa sprouts 7.5

cups Apple.5

Applesauce

(unsweetened) 3/8

cup

Apricots 3

Artichoke 1 med

Artichoke hearts

1.5 cups

Asparagus (12

spears) 1 cup

Bamboo Shoots,cut 4 cups

Barley, dry.5 Tbsp

Bean Sprouts 3

cups

Beans, black 1/4

cup

Beans, green or

wax 1 cup

Blackberries 3/4cup

croissant .25

crouton .5 oz

donut .25

english muffin .25

flour 1.5 tsp

granola .5 oz

grits 1/3 cup melba toast .5 oz

muffins .25

noodles .25 cup

instant oatmeal .5pkt

pasta, cooked .25

cup

pasta, high

protein 1/3 cup pancake .5 (4")

pita bread .25

popcorn 2 cups

rice 3 Tbsp

rice cake 1

Roll

(hamburger/hotd

og) .25

roll (dinner) .5 taco shell 1

tortilla, corn 1

(6")

tortilla, flour .5

(6")

udon noodles 3

Tbsp

waffle .5

Condiments

BBQ sauce 2 Tbsp

Catsup 2 Tbsp

cocktail sauce 2

Tbsp

honey .5 tsp

jelly/jam 2 tsp

plum sauce 1.5

Tbsp molasses 2 tsp

pickle (Bread &


6/11

Blueberries.5 cup

Bok Choy 3 cups

Boysenberries.5

cup

Broccoli 4 cups

Broccoli, cooked 3

cups Brussel Sprouts 1.5

cups

Cabbage shredded,

boiled 3 cups

Cabbage, shredded

4 cups

Cauliflower 3.5

cups

Cauliflower, pieces3.5 cups

Celery, sliced 2.5cups

Cherries 8 or 3/4

cup

Chickpeas 1/4 cup

Collard greens,

chopped 2 cups

Cucumber 1.5 Cucumber, sliced 4

cups

Eggplant 1.5 cups

Endive, chopped 10

cups

Escarole, chopped

10 cups

Fruit Cocktail 1/3

cup Grapefruit.5

Grapes.5 cup

Green or redpeppers 2.5

Green pepper,

chopped 2 cups

Honeydew melon,

cubed 2/3 cup

Hummus 1/4 cup Kale 1.5 cups

Kidney Beans 1/4

cup

Butter) 6 slices

relish (sweet) 4tsp

Steak sauce 2Tbsp

brown sugar 1.5

tsp granulated sugar

2 tsp

confectoners

sugar 1 Tbsp

maple syrup 2 tsp

teriyaki sauce 1.5

Tbsp

Alcohol

beer 8 oz

liquor 1 oz

wine 4 oz

Snacks

chocolate bar .5

oz

corn chips .5 oz

graham crackers

1.5

ice cream .25 cup

potato chips .5cup

pretzels .5 oz

tortilla chips .5 oz

saltine crackers 4

Larry's List

Acorn squash 1

med

Apple cider 1/3

cup

Apple juice 1/3

cup Banana 1/3

banana


7/11

Kiwi 1

Leeks 1 cup

Lemon 1

Lentils 1/4 cup

Lettuce, iceberg (6"

diameter) 2 heads

Lettuce, romainechopped 10 cups

Lime 1

Mushrooms, boiled

2 cups

Mushrooms,

chopped 4 cups

Nectarine,

medium.5

oatmeal, oldfashioned/slow

cooking , cooked1/3 cup

oatmeal, old

fashioned/slowcooking , dry.5 oz

Okra, sliced 1 cup

Onion, chopped 1.5

cup Onions, chopped &

boiled.5 cup

Orange.5

Orange,

manadarin, canned1/4 cup

Peach 1

Peach, canned.5

cup Pear.5

Plum 1

Radishes, sliced 2.5cups

Raspberries 1 cup

Salsa.5 cup

Sauerkraut 1 cup

Snow peas 1.5 cups

Spinach chopped,cooked 3.5 cups

Spinach,raw, 4

cups

Barbecue sauce 2

tbsp.

Beer (lite) 6 oz.

Beer (regular) 4oz

Beets, sliced 1

cup Cake 1/3 slice

Candy bar 1/4

Cantaloupe 1/4

melon

Cantaloupe,

cubed 3/4 cup

Carrot 1 cup

Carrot, shredded

1 cup Carrot, sliced 1

cup

Cocktail sauce 2

Tbsp.

Cookie (small) 1

Corn 1/4 cup

Cracker (graham)

1.5

Cranberry juice1/4 cup

Distlled Spirits 1

oz

Fruit punch 1/4

cup

Grape juice 1/4

cup

Grapefruit juice

1/3 cup Honey.5 Tbsp

Ice cream,

regular 1/4 cup

Jam or Jelly 2 tsp

Ketchup 2 Tbsp.

Lemonade 1/3

cup

Lima beans 1/4

cup Melba toast.5 oz

Millet.5 oz

Molasses, light 2


8/11

Spinach,chopped

20 cups

Strawberries 1 cup

Swiss chard,chopped 2 cups

Tangerine 1

Tomato 2 Tossed Salad 1

Turnip Greens,

chopped 4 cups

Turnip mashed 1.5cups

Yellow squash 2

cups

Zucchini, sliced 2

cups

Tbsp

Muffin, blueberry1/4

Noodles, egg(cooked) 1/4 cup

Orange juice 1/3

cup Pancakes (4") 1

Parsnips 1/4 cup

Pasta, cooked 1/4

cup

Peas.5 cup

Pineapple juice

1/4 cup

Pineapple,

cubed.5 cup Pinto Beans 1/4

cup

Pita Bread Pocket

1/4

Pita bread, minipocket.5

Plum sauce 1.5

Tbsp

Popcorn, popped2 cups

Potato chips .5 oz

Potato, baked 1/3

cup

Potato, boiled 1/3cup

Potato, mashed1/5 cup

Pretzels.5 oz Refried beans 1/4

cup

Relish, pickle 2tsp

Rice cake 1

Rice, brown/white

cooked 1/5 cup

Roll, bulkie 1/4

Roll, hamburger.5 Roll, small

dinner.5

Sugar, brown 2


9/11

tsp

Sugar,confectionery 1

Tbsp

Sugar, granulated

2 tsp

Sweet potato,baked 1/3

Sweet potato,

mashed 1/5 cup

Syrup, pancake ormaple 2 tsp

Taco shell 1

Teriyaki sauce 1

Tbsp

Tomato juice 1cup

Tortilla chips.5 oz

Tortilla, corn (6")

1

Tortilla, flour(8").5

V-8 Juice 3/4 cup

Waffle.5

Watermelon,cubed 3/4 cup

Wine 4 oz

Fats

Most Favorable Moderately

Favorable

Least Favorable

almonds ~3

avocado 1 Tbsp

canola oil 1/3 tsp

macadamia nuts

~1

olives ~5

peanut butter .5tsp

peanuts ~6

cashews ~3

peanut oil 1/3 tsp

olive oil 1/3 tsp

tahini 1/3 tsp

guacamole .5 Tbsp

vegetable oil 1/3

Larry's List

Mayonnaise,

light 1 tsp

Mayonnaise,regular 1/3 tsp

Sesame oil.5

tsp

Soybean oil

1/3 tsp

Walnuts,

shelled &chopped 1 tsp

Larry's List

Bacon bits

(imitation) 1/3

tsp

Butter 1/3 tsp

Cream (half &

half).5 tsp

Cream cheese 1/3

tsp

Cream cheese,

light 1 tsp Lard 1/3 tsp

Sour cream.5 tsp

Sour cream, light


10/11

tsp

mayonnaise 1/3 tsp

mayo, light 1 tsp

sesame oil 1/3 tsp

sunflower seeds

1/4 tsp

bacon bits 2.5 tsp butter 1/3 tsp

half and half 1 Tbsp

cream, light .5 tsp

cream cheese 1 tsp

sour cream 1 tsp

tartar sauce .5 tsp

lard 1/3 tsp

veg. shortening 1/3

tsp

Larry's List

Almond Butter 1/3

tsp

Almonds, slivered

1.5 tsp

Almonds, whole 3

Avocado 1 tbsp

Canola Oil 1/3 tsp

Guacamole 1 tbsp

Macadamia Nuts 1

nut

Olive oil 1/3 tsp

Olive oil/Vinegar

dressing (1 part/2

parts) 1 Tbsp Olives 3

Peanut butter,natural.5 tsp

Peanut Oil 1/3 tsp

Peanuts 6

Tahini.5 tsp

1 tbsp

Vegetableshortening 1/3

tsp

Combos (one block of Pro and one block of Carb)

milk 1 cup

yogurt

(plain).5 cup


11/11

soybeans 1/4

cup

soymilk 1 cup

tempeh 1.5 oz

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