High-Protein Zone Meals for Peak Performance
The Zone Diet, popularized by Dr. Barry Sears, focuses on maintaining optimal hormone balance through specific macronutrient ratios: 40% carbohydrates, 30% protein, and 30% fat. This approach helps reduce inflammation, enhance athletic performance, and promote faster recovery. For CrossFit athletes, the Zone Diet can be particularly beneficial as it provides sustained energy while supporting muscle growth and repair.
1. Mediterranean Zone Bowl
Ingredients (1 serving):
– 4 oz grilled chicken breast
– 1 cup mixed greens
– 1/3 cup quinoa (cooked)
– 1/4 avocado
– 1/2 cup cherry tomatoes
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 teaspoon oregano
Instructions:
1. Cook quinoa according to package instructions
2. Grill chicken breast with oregano seasoning
3. Combine greens, tomatoes, and quinoa in a bowl
4. Top with sliced chicken and avocado
5. Dress with olive oil and lemon juice
Nutrition per serving:
– Calories: 450
– Protein: 35g
– Carbs: 30g
– Fat: 25g
2. Power Breakfast Scramble
Ingredients (1 serving):
– 3 egg whites + 1 whole egg
– 3 oz lean turkey sausage
– 1 cup spinach
– 1/4 cup sweet potato, diced
– 1 tablespoon coconut oil
– 1/4 cup bell peppers, diced
Instructions:
1. Dice sweet potato and microwave for 2 minutes
2. Heat coconut oil in pan, add sweet potato and bell peppers
3. Add turkey sausage and cook until browned
4. Add eggs and spinach, scramble until done
5. Season with salt and pepper to taste
Nutrition per serving:
– Calories: 385
– Protein: 33g
– Carbs: 25g
– Fat: 20g
3. Post-WOD Protein Bowl
Ingredients (1 serving):
– 5 oz wild-caught salmon
– 2/3 cup brown rice (cooked)
– 1 cup roasted broccoli
– 1 tablespoon almonds, sliced
– 1 tablespoon sesame oil
– 1 teaspoon ginger, minced
– 1 tablespoon coconut aminos
Instructions:
1. Cook brown rice according to package instructions
2. Roast broccoli with sesame oil at 400°F for 15 minutes
3. Pan-sear salmon with ginger for 4-5 minutes per side
4. Combine rice and broccoli in bowl
5. Top with salmon, almonds, and coconut aminos
Nutrition per serving:
– Calories: 490
– Protein: 38g
– Carbs: 35g
– Fat: 24g
These Zone-friendly recipes provide balanced nutrition while supporting your CrossFit training goals. Remember to adjust portions based on your individual Zone block requirements and activity level. Stay consistent with your Zone Diet approach to experience optimal results in both performance and recovery.
Coach JKH CrossFit Rising Sun East Nashville Fitness. CrossFitrisingsun.com 615-444-5938
