Zone diet - Happy and Healthy with Tanya

26/05/2025

Bulgarian Banitsa / Burek 14 Balanced Blocks
5BP Eggs 5
5BP Greek style White salad cheese 227 gr
4 BP Grated Mozzarella 120 gr
14 BC Filo pastry 200 gr
14 BF Olive oil or butter 21 gr or 4 and 2/3 tea spoons
Soda bicarbonate 1/2 tea spoons.

Use a baking paper to put on your tray.
I have mix the eggs and white salad cheese together with bicarbonate soda and leave the Mozzarella on the side. On my first sheet I add only mozzarella to not get too wet in the bottom. After that I add eggs and cheese mix and then followed up the same way until everything finish. After the last one I cut it up and sprinkle the olive oil on top and the remaining mozzarella. Baked on 200 degrees for Les than 30 min until golden brown. Then cut it up again, sprinkle some cold water or Sparkling water and cover up with a towel for a while. After 10-15 min is soft and ready to eat.
Enjoy
With Love from Tanya

Българска Баница/ Бюрек
5 БП Яйца 5 бр
5 БП Сирене 227 гр
4БП Кашкавал 120 гр
14 БВ Кори за баница 200 гр
14 БМ Зехтин или Масло 21 гр или 4 и 2/3 ч.л.
1/2 ч.л. Сода бикарбонат

Използвайте хартия за печене в тавата.
Аз смесих яйцата и сиренето заедно със содата бикарбонат и оставих моцарелата отстрани. На първия лист сложих само моцарела, за да не стане много мокра на дъното. След сместа с яйцата и сиренето и продължих да редувам по същия начин, докато всички продукти свършат. След последния лист, нарязах и поръсих със зехтин отгоре и останалата моцарела. Пекох на 200 градуса за по-малко от 30 минути, докато стане златистокафяво. След това я нарязах отново, поръсих със студена или газирана вода и покрих с кърпа за известно време. След 10-15 минути баницата е мека и готова за консумация.
Добър апетит!
С обич Таня!

26/05/2025

Snack 3 Balanced blocks:

3 Blocks Protein ham 120 gr
2.5 Blocks Carbs crackers 35 gr
0.5 Block Carbs Tomatoes and cucumber 200gr
2 Blocks Fat- Low Fat Cream cheese 25 gr
1 Block Fat Olives 11 gr
Enjoy

Снак 3 Балансирани блока
3 БП Шунка 120 гр
2.5 БВ Крекери 35 гр
0.5 БВ Домати и Краставици 200 гр
2 БМ Нискомаслено крема сирене 25 гр
1 БМ Маслини 11 гр

13/05/2025

Leek pie 12 Balanced blocks
2BC Leek 200 gr
8BC Oat Bran 140gr
2BPCF Yogurt 440-500 gr
3BP Eggs 3
4BP Salad cheese grated ( white) 120 gr
3BPF Cheese grated ( yellow) 90 gr
6BF Olive oil 2 teaspoons
1BF Sesame seeds 3 gr
Add: some flavor to taste, salt, 1/2 tablespoons soda bicarbonate.

Instructions:
Add soda to the yogurt, after that mix the eggs and add all other product and mix again. Wait 10-15 min the oat bran to soak and then pour the mix into the baking tray on top of the baking paper. Bake on 200 C* for around 40 min and check if is ready.

Cut on 12 peace and 1 is 1 balance block- you can eat 2-3 for breakfast. Or 1-2 for afternoon snack. Don’t forget to share with friends and family 😉

Баница с праз 12 БПВМ
2БВ Праз 200 гр
8 БВ Овесени трици 140 гр
2 БПВМ Кисело мляко 440 гр
3 БП Яйца-3 бр
4БП Сирене 120 гр
3БПМ Кашкавал 90гр
6 БМ Зехтин 2ч.л
1БМ Сусам 3 гр

Подправки - самардала и сол.
1/2 ч.л. Сода

Угасих содата в киселото мляко, след това разбиваме яйцата и добавяме всички останали продукти и разбъркваме до еднородна смес. Изсипваме в тавичка за печене върху оризова хартия. Печем до готовност.
Режем на 12 и всяко е по 1 БПВМ . Може да комбинирате с айран.
За закуска 2-3 парчета или за следобедна закуска 1-2. Не забравяйте да почерпите някой от семейството или приятел 😉

13/05/2025

My lunch today!
4 Balanced blocks
2BP smoked salmon 46gr and cheese 20 gr
1.5 BC crackers Ryvita 20 gr
1BF reduce fat cream cheese 12 gr
2BCM lentils soup 260 ml

2BP skir
0.5BC strawberry
2BF Hazelnut tahini

Fat blocks is extra, because skit is fat free.

Обяд 4 Балансирани блока
2БП пушена сьомга и кашкавал
1.5 БВсухари
1БМ крема сирене
2БВМ супа от леща

2БП скир
0.5 БВ ягоди
2БМ лешников тахан
Мазнините са завишени, защото Скира е обезмаслен.

13/05/2025

This was my dinner tonight!
4 Blocks in total
4 BP Beef in curry sauce 100 gr
1BC and 2BF in curry sauce with 🫛 100 gr
2BC and 2BF in mashed potatoes 100gr
1BC Ryvita cracker( 10gr) and salad( was for 2-3 people)

Вечерята ми тази вечер!
4 ББ общо
4 БП телешко в къри сос 100 гр
1БВ и 2БМ в къри соса заедно с граха 100 гр
2БВМ картофено пюре 100 гр
1 сухар( 10 гр) и салата( за 2-3 човека беше)

12/05/2025

Zone Food Blocks
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12/05/2025

Recipes
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12/05/2025

The Zone Body Fat Calculator
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12/05/2025

Zone meal plan.
In the 1-st comment below ⬇️

12/05/2025

Benefits of the Zone Diet

Following the Zone Diet has many benefits.

Unlike other diets, the Zone Diet does not strictly restrict any food choices.

However, it does recommend against options that are unfavorable, such as added sugar and processed foods.

This can make the Zone Diet more appealing than other diets for people who struggle with food restrictions.

The recommended food choices for the Zone Diet are quite similar to the Mediterranean Diet. The Mediterranean Diet is supported by evidence as being one of the best for your long-term health.

The Zone Diet also provides you with flexibility, since there are two methods of following the diet.

The Zone Food Block method can also help fat loss because it controls how many calories you eat per day. It is well known that controlling your calorie intake helps with weight loss.

SUMMARY:
The Zone Diet has many benefits linked with the favorable foods in the diet. It is flexible and may help you lose weight by helping you restrict your calorie intake.

Source:

We're committed to being your source for expert health guidance. Come to us in your pursuit of wellness.

12/05/2025

How does the Zone Diet work?

The Zone Diet claims to optimize your hormones to allow your body to enter a state called “the Zone.” This is where your body is optimized to control inflammation from your diet.

The purported benefits of being in “the Zone” are:

Losing extra body fat as fast as possible
Maintaining wellness into older age
Slowing down the rate of aging
Performing better and thinking faster
Dr. Sears recommends testing three blood values to determine whether you are in “the Zone.”

TG/HDL ratio

This is the ratio of “bad” fats known as triglycerides to “good” HDL cholesterol in your blood. A lower value means you have more good cholesterol, which is healthier.

The Zone Diet recommends less than 1 as a good value, which is low. A high number for your TG/HDL ratio increases your risk of heart disease (1Trusted Source).

Your ratio for TG/HDL must be tested by a health care professional, such as your doctor.

AA/EPA ratio

This is the ratio of omega-6 to omega-3 fats in your body. A lower value means you have more omega-3 fat in your blood, which is anti-inflammatory.

The Zone Diet recommends a value between 1.5–3, which is low. A high number for your AA/EPA ratio is linked with a higher risk of depression, obesity and other chronic diseases (2, 3Trusted Source, 4Trusted Source).

You can test your ratio for AA/EPA at home with a kit purchased on the Zone Diet website.

HbA1c, also known as glycated hemoglobin

This is a marker of your average blood sugar levels over the preceding three months. A lower value means you have less sugar in your blood.

The Zone Diet recommends a value of less than 5%, which is low. A higher HbA1c is linked to a higher risk of diabetes (5Trusted Source).

Your HbA1c must be tested by a health care professional, such as your doctor.

Supplements recommended

The Zone Diet recommends that you take omega-3 supplements, such as fish oil, to maximize health benefits. They decrease the “bad” LDL cholesterol in your body, and may reduce your risk of other chronic health diseases (6Trusted Source).

The Zone Diet also recommends taking polyphenol supplements, which are molecules found in plants that have antioxidant properties.

The evidence behind polyphenols is mixed and although they may provide health benefits such as reducing the risk of heart disease, they also have risks such as decreasing your iron absorption (7Trusted Source, 8Trusted Source).

SUMMARY:
The Zone Diet claims to control inflammation in your body. You can use blood tests to check if you’re in “the Zone.” It is recommended to supplement with omega-3s and polyphenols.

Source: Healthline.com

12/05/2025

Sample food block meal plan for men

Here is a sample block meal plan with 14 food blocks, for the average man.

Breakfast (4 food blocks): Scrambled eggs with turkey bacon, vegetables and fruit.

2 eggs, scrambled
3 strips turkey bacon
1 ounce of low-fat cheese
1 apple
3 1/2 cups (630 grams) of spinach, cooked
1 cup (156 grams) mushrooms, boiled
1/4 cup (53 grams) onions, boiled
1 1/3 teaspoons (6.6 ml) olive oil
Lunch (4 food blocks): Grilled chicken and egg salad with fruit.

3 ounces (84 grams) grilled chicken, skinless
1 hard-boiled egg
Up to 2 heads of iceberg lettuce
1 cup (70 grams) raw mushrooms
1 cup (104 grams) raw cucumber, sliced
1 red bell pepper, sliced
2 tablespoons avocado
1/2 teaspoon walnuts
1 teaspoon (5 ml) vinegar dressing
2 plums
Mid-Afternoon Snack (1 food block): Boiled egg, nuts and fruit.

1 hard-boiled egg
3 almonds
1/2 apple
Dinner (4 food blocks): Grilled salmon, lettuce and sweet potatoes.

6 ounces (170 grams) salmon, grilled
1 cup (200 grams) of sweet potatoes, baked
Up to 1 head of iceberg lettuce
1/4 cup (37 grams) tomato, raw
1 cup (104 grams) raw cucumber, sliced
2 tablespoons avocado
2/3 teaspoon (3.3 ml) olive oil
Pre-Bedtime Snack (1 food block): Cottage cheese, nuts and fruit.

1/4 cup (56 grams) cottage cheese
6 peanuts
1/2 orange
SUMMARY:
The Zone Diet meal plans break food portions into food blocks, which give you the diet’s proportions of macronutrients throughout the day.

Source: Healthline.com