Zone Block Quick Reference-all items ~ 1 block
Favorability determinations courtesy Larry Lindenman
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
• egg whites, 2 large
• egg substitute .25 cup
• cottage cheese .25 cup
• cheese 1 oz
• cheese feta 1.5 oz
• cheese ricotta 2 oz
• Bass, fresh water 1 oz
• Bass, sea 1.5 oz • Beef, ground (<10% fat) 1.5 oz
• Beef, lean cuts 1oz
• Canadian bacon, lean 1 oz
• Cheese, reduced fat 1 oz
• Chicken, skinless dark meat 1 oz
• Corned beef, lean 1 oz
• Duck 1.5 oz
• Egg, whole 1
• Ham, deli-style 1.5 oz
• Ham, lean 1oz
• Lamb, lean 1 oz
• Mozzarella cheese, skim 1 oz
• Pork chop 1 oz
• Pork, lean 1 oz
• Ricotta cheese, skim 2 oz
• Turkey bacon 3.5 oz
• Turkey, skinless dark meat 1 oz
• Veal 1 oz • Bacon, pork 3.5 slices
• Beef, fatty cuts 1 oz
• Beef, ground (10-15% fat) 1.5 oz
• Hard Cheese 1 oz
• Hot dog (pork, beef, turkey or chicken) 1 link
• Kielbasa 2 oz
• Liver, beef or chicken 1 oz
• Pepperoni 1 oz
• Salami 1 oz
• Sausage, link or patty 1 oz
Proteins
Most Favorable Moderately Favorable Least Favorable
• 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 1/4 cup
• 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 links
• Soy sausage 1 patty
• 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 • •
Carbohydrates
Most 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 .75 cup
• 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 .25 cup
• leeks 1 cup
• lentils .25 cup
• okra .75 cup
• onions .5 cup
• sauerkraut 1 cup
• spaghetti squash 1 cup
• spinach 1 1/3 cup
• swiss chard 1.25 cup
• tomato sauce .5 cup
• yellow squash 1.25 cup
• zucchini 1 1/3 cup • Butternut squash 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 .25 cup
• parsnips 1/3 (9")
Fruits
• banana 1/3 (9")
• cranberries .25 cup
• cranberry sauce 4 tsp
• 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 .25 cup
• grapefruit juice 3/8 cup
• lemon juice 1/3 cup
• orange juice 3/8 cup
• pineapple juice .25 cup
• tomato juice .75 cup
Carbohydrates
Most Favorable Moderately Favorable Least Favorable
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
• 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 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
• 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 .5 pkt
• 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/hotdog) .25
• roll (dinner) .5
• taco shell 1
• tortilla, corn 1 (6")
• tortilla, flour .5 (6")
• udon noodles 3 Tbsp
• waffle .5
Carbohydrates
Most Favorable Moderately Favorable Least Favorable
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 3/4 cup
• 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, pieces 3.5 cups
• Celery, sliced 2.5 cups
• 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 red peppers 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
• Kiwi 1
• Leeks 1 cup
• Lemon 1 •
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 & Butter) 6 slices
• relish (sweet) 4 tsp
• Steak sauce 2 Tbsp
• 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 .5 cup
• pretzels .5 oz
• tortilla chips .5 oz
saltine crackers 4
Carbohydrates
Most Favorable Moderately Favorable Least Favorable
Larry's List
• Lentils 1/4 cup
• Lettuce, iceberg (6" diameter) 2 heads
• Lettuce, romaine chopped 10 cups
• Lime 1
• Mushrooms, boiled 2 cups
• Mushrooms, chopped 4 cups
• Nectarine, medium.5
• oatmeal, old fashioned/slow cooking , cooked 1/3 cup
• oatmeal, old fashioned/slow cooking , dry.5 oz
• Okra, sliced 1 cup
• Onion, chopped 1.5 cup
• Onions, chopped & boiled.5 cup
• Orange.5
• Orange, manadarin, canned 1/4 cup
• Peach 1
• Peach, canned.5 cup
• Pear.5
• Plum 1
• Radishes, sliced 2.5 cups
• Raspberries 1 cup
• Salsa.5 cup
• Sauerkraut 1 cup
• Snow peas 1.5 cups
• Spinach chopped, cooked 3.5 cups
• Spinach,raw, 4 cups
• 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 1.5 cups
• Yellow squash 2 cups
• Zucchini, sliced 2 cups
Larry's List
• Acorn squash 1 med
• Apple cider 1/3 cup
• Apple juice 1/3 cup
• Banana 1/3 banana
• Barbecue sauce 2 tbsp.
• Beer (lite) 6 oz.
• Beer (regular) 4 oz
• 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 juice 1/4 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 Tbsp
• Muffin, blueberry 1/4
• 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, mini pocket 1/2
Carbohydrates
Most Favorable Moderately Favorable Least Favorable
•
Larry's List
• Plum sauce 1.5 Tbsp
• Popcorn, popped 2 cups
• Potato chips .5 oz
• Potato, baked 1/3 cup
• Potato, boiled 1/3 cup
• Potato, mashed 1/5 cup
• Pretzels.5 oz
• Refried beans 1/4 cup
• Relish, pickle 2 tsp
• Rice cake 1
• Rice, brown/white cooked 1/5 cup
• Roll, bulkie 1/4
• Roll, hamburger.5
• Roll, small dinner.5
• Sugar, brown 2 tsp
• Sugar, confectionery 1 Tbsp
• Sugar, granulated 2 tsp
• Sweet potato, baked 1/3
• Sweet potato, mashed 1/5 cup
• Syrup, pancake or maple 2 tsp
• Taco shell 1
• Teriyaki sauce 1 Tbsp
• Tomato juice 1 cup
• 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 .5 tsp
• 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 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
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
• Moderately Favorable
• 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 1 tbsp
• Vegetable shortening 1/3 tsp
Combos (one block of Pro and one block of Carb)
• milk 1 cup
• yogurt (plain).5 cup
• soybeans 1/4 cup
• soymilk 1 cup
• tempeh 1.5 oz