Zone Block Quick Reference-all items ~ 1 block

CFJ blocks in black text; Larry L's blocks in blue italic text
Proteins

Most 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

Moderately
Favorable
Larry's List

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

Least Favorable
Larry's List

Bacon, pork 3.5

slices
Beef, fatty cuts 1
oz
Beef, ground (1015% 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

egg whites, 2 large

egg substitute .25
cup
cottage cheese .25
cup
cheese 1 oz
cheese feta 1.5 oz
cheese ricotta 2 oz

Larry's List

Bass, fresh water 1

oz
Bass, sea 1.5 oz
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
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

Moderately
Favorable

Butternut
squash 1 cup
Butternut
Squash,
cooked 3/4
cup

Least Favorable
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

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

Fruit Juice

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

dates 2
figs .75
guava .5 cup
kumquat 3
mango 1/3 cup
papaya 2/3 cup
prunes 2
raisins 1 Tbsp

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
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

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

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

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/hotd
og) .25
roll (dinner) .5
taco shell 1
tortilla, corn 1
(6")
tortilla, flour .5
(6")
udon noodles 3
Tbsp
waffle .5
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 &

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

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

Larry's List

Acorn squash 1
med
Apple cider 1/3
cup
Apple juice 1/3
cup
Banana 1/3
banana

Kiwi 1
Leeks 1 cup
Lemon 1
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

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

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

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.5
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

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

Moderately
Favorable
Larry's List

Mayonnaise,
light 1 tsp
Mayonnaise,
regular 1/3 tsp
Sesame oil.5
tsp
Soybean oil
1/3 tsp
Walnuts,
shelled &
chopped 1 tsp

Least Favorable
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

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
veg. shortening 1/3
tsp

1 tbsp
Vegetable
shortening 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
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