The best lunch should be a great balance of protein, carbohyrdates, and fats. If you read Dr. Sears’s books, The Zone and Mastering The Zone, you’ll find that each of these food groups are broken into “blocks”. These blocks are different depending on a person’s size and weight. On an average, a typical American male will require 4 blocks of protein, carbs, and fats. A typical American female will only need three.
Mathematically, a block of protein equals about 7 grams, carbohydrates; 10 g., and fats; 3 g.. If you take these numbers and multiply them by the number of blocks you require per meal, you get the total for how much food you need to buy at the grocery store.
When you go to pick up all the necessary ingredients to make your lunch, don’t go to the frozen pizza aisle, don’t pick up anything made with pasta, don’t even think of touching those cakes in the bakery. However, you do need to pick up a loaf of rye bread.
There are several types of rye bread; Dark, Jewish, Russian, Swedish, German, etc. There are only a few name brands on the shelves, and one of them is Oroweat. Throw a loaf in the cart and move on.
Go to the meat section. Look at the nutrition labels. You should be looking for a package of meat – whether cut or uncut – that just so happens to be pure protein. If you don’t eat meat that’s pure, your lunch just won’t be balanced. What kind of meat you pick depends on your own personal preference and taste. The Zone and Mastering The Zone give long lists of all store-bought examples of pure protein. One of the highest is deli-style turkey breast. This can make for a great sandwich.
Next, buy some light mayonnaise. As dry as it can be, you want some flavor on this turkey sandwich. Plus, a simple smeering of light mayo on the bread can provide your entire fat block for the meal.
You need to buy just one more item in the grocery store. Take a trip to the garden center or vegetables and fruit aisle, grab the best looking apple you can find, and proceed to the checkout counter.
Making our turkey sandwich is simple. It only requires one slice of rye bread. Cut it in half. Add the smeer of mayonnaise. Don’t lay it on too thick. If you have too much on your sandwich, it’s not going to be balanced. Now, get out your protein.
A very easy way to tell how much meat you need is by looking at the palm of your hand. Your helping of protein should be the same exact size and width.
Add all of these ingredients together, and you’re in one for one healthy and tasty lunch.
Other recipes for a perfectly balanced Zone lunch can be found in The Zone, Mastering The Zone, and Eating in The Zone.