"Words cannon even begin to express the amount of motivation and inspiration you have instilled in us after listening to you speak yesterday. We both went in the hopes that we would walk away with just one little tidbit of information to take back to the box with us, but we were given so much more! We walked away with an arsenal of knowledge to utilize not only in the box, but in our daily lives. Your desire to share the knowledge and wisdom you have gained over the years is contagious, and we cannot wait to get in our box on Monday to start making positive change, and to relay the new tools and skill set we learned from you. Thank you, once again, for your hard work and dedication to this sport."

— Matthew and Sarah Lucas

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 Zone Blocks

Understanding Zone Blocks

A “Zone Block” is a unit of measure used to simplify the process of making balanced meals.

7 grams of protein = 1block of protein
9 grams of carbohydrate = 1 block of carbohydrate
1.5 grams of fat = 1 block of fat (There is an assumption that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.)

When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40 % carbohydrate, 30 % protein and 30% fat.

Below you will find the CrossFit Amundson recommended foods, their macronutrient category (protein, carbohydrate or fat), along with a conversion of measurements to blocks.

To make a Zone meal, simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1 block meal. Or choose 2 items from each column to compose a 2 block meal, etc.

Here is a sample 4 block meal:

4 oz. chicken breast 1 artichoke 1 cup of steamed vegetables w/ 24 crushed peanuts 1 sliced apple

This meals contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat.

Zone Protein Blocks

Chicken Breast = 1 oz
Cottage Cheese = 1/4 cup
1 egg (whole egg)
2 egg whites
Fish = 1.5 oz
Ground Beef = 1.5 oz
Canned Tuna = 1 oz
Protein Powder = 1 oz
Cheese = 1 oz
Lean Beef = 1oz

Zone Carbohydrate Blocks (Recommended – use these as much as possible)

Apple = 1/2
Banana = 1/3
Kiwi = 1
Broccoli = 1 1/4 cup (steamed)
Broccoli = 2 cups (raw)
Oatmeal (steel cut) 1/3 cup
Grapes = 1/2 cup
Strawberries = 1 cup
Blueberries = 1/2 cup
Spinach = 4 cups (raw)
Spinach = 1 1/2 cup (steamed)
Pear = 1/2
Orange = 1/2
Baked Sweet Potato = 1/3

Zone Fat Blocks

Almonds = 3
Avocado = 1 tbs
Macadamia nuts = 1
Peanut butter = 1 tbs
Olive oil = 1/3 tbs

Zone Carbohydrate Blocks (Use in Moderation!)

Wheat bread = 1/2 slice
Baked Potato = 1/3 cup
Brown rice = 3 tbs
Pasta = 1/4 cup
Bagel = 1/4

Additional Resources

CrossFit Amundson Nutrition Seminar Part I [video] CrossFit Amundson Nutrition Seminar Part II [video] CrossFit Amundson Nutrition Seminar Part III [video] CrossFit Amundson Nutrition Seminar Part IV [video] CrossFit Amundson Nutrition Seminar – Part V [video] CrossFit Journal Article #21 on Nutrition & Zone Diet [article] Diet Secrets of the Tupperware Man [article]

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