40-30-30 Diet Portion Ideas

The 40-30-30 diet or the Zone diet should contain 40% carbohydrates, 30% fat and 30% protein. Sounds simple enough.

But the whole problem is that the above combination of proteins, fats and carbohydrates is used in every meal, ie. you can’t, for example, eat only carbohydrates for breakfast and protein and fat for lunch.

So let us help you by giving you 40-30-30 diet portion ideas .

Breakfast 1:

112 g of cottage cheese = 2 BP

2 pcs. prunes = 1BV

1 piece. (150 g) pear = 2 BV

42 g chicken ham = 1BP

3 tbsp. (30 g) peeled avocado = 3BM

Breakfast 2:

Wafers – 3 pcs. = 3BPVM

45 g of chickpea flour = 3 BV

112 g cottage cheese = 2 BP

2 proteins = 1bp

a pinch of baking powder

1 tsp olive oil = 3BM

1 tbsp. milk

Breakfast 3:

168 g skim cottage cheese = 3 BP

28 g of short-cooked oats = 2 BV

3 pcs. almonds = 1BM

4 pcs. cashew = 2BM

1 piece. kiwi = 1BV

Lunch 1:

75 g of chicken fillet cooked = 3 BP

For ratatouille (baked):

300 g eggplant = 1 BV

240 g zucchini = 1 BV

120 g of tomatoes = 1/2 BV

80 g of onion = 1/2 BV

1 tsp olive oil = 3 BM

1 tbsp. Provençal spice

50 ml of water

Lunch 2:

140 g roasted red peppers = 1 BV

150 g pickles (finely chopped) = 1 BV

200 g of yogurt = 1 BPV

42 g skim cheese = 1 BP

2 pcs. egg whites (poached with 1 tbsp vinegar) = 1 BP

6 pcs. (33 g) olives = 3BM

Lunch 3:

For the beef stew:

60g of beef (cooked) = 3BP

120 g of onion = 1 BV

130 g carrots = 1 BV

For the salad:

85 g of red cabbage = 1/2 BV

50 g of apples = 1/2 BV

6 pcs. olives = 3 BM

Dinner 1:

126g salmon cutlet (roasted) = 3BP

180 g of mushrooms = 1/2 BV

180 g zucchini (grilled) = 1 BV

40 g chickpeas (boiled) = 1 BV

75 g pickles = 1/2 BV

2/3 tsp olive oil = 2BM

3 g sesame seeds = 1 BM

Dinner 2:

105 g of turkey breast (fillet) = 3 BP

28 g green onions = 1/5 BV

112 g roasted pepper = 4/5 BV

1 tsp olive oil 3BM

Dinner 3:

105 g of tuna (in its own sauce) = 3 BP

140 g roasted red peppers = 1 BV

150 g of baked eggplant = 1 BV

1/2 tsp. roasted onion = 1 BV

1 tsp olive oil = 3BM

Snack 1:

140 g of strawberries = 1 BV

56 g of low-fat cottage cheese = 1 BP

1 piece. walnut = 1BM

Snack 2:

65g skyr = 1 BP

75 g (1/2 pc.) pear = 1BV

3 pcs. hazelnuts

Snack 3:

200 g of yogurt = 1 BPV

3 g of which = 1BM

The food is distributed in such a way that each nutritional component is in equal proportion with the others. The author advises to eat often, but little. Five meals a day during the 40-30-30 diet is ideal .

 

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