6-Week Zone/ Paleo Challenge
Week
1
2
3
4
5
6
Monday Tuesday Wednesday Thursday Friday
Saturday Sunday Total Points
PALEO RULES
1. Eat real food. Meat, eggs, vegetables, nuts, seeds, fruit, oils (like Extra Virgin Olive Oil or coconut).
Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed
at all because they’re fresh and natural.
2. Do not eat dairy. This includes butter, cheese, yogurt and milk (including cream in your coffee).
3. Do not eat grains. This includes bread, rice, pasta, corn, oatmeal.
4. Do not eat legumes. This includes beans of all kinds, lentils, and peanuts. No peanut butter!
5. Do not eat sugars of any kind, real or artificial. No maple syrup, Truvia, Stevia, etc.
6. Do not eat processed foods. This includes processed bars like Balance bars, dairy-free creamers, etc.
7. Do not drink alcohol, in any form.
ZONE RULES
1. All meals and snacks must be in Zone proportions. 1 Block each of protein, carbohydrate, and fat.
2. Protein must be from the favorable column. No bacon, ribs, etc. Trim the fat off meats to save the
point.
3. Carbohydrates must be from the favorable column. No breads, grains, bananas, corn, etc.
4. Fats must be from the favorable column. No animal fat, lard, butter, twinkies, etc.
5. Eat a Zone favorable meal or snack at least every 4 hours.
6. Eat within 1 hour of waking up.
7. Take at least 5mg of Fish Oil Supplement per day, even if you are already eating 2-3 servings of fish
a week.
How it works:
Everyday start with 7 points. Think about what you eat BEFORE you eat it and make wise choices about
what you eat because once you lose a point, you can’t get it back.
Give yourself a bonus point if you complete a WOD at Iron Ethos.
Make sure to drink lots of water during the day and try to get 7-8 hours of sleep each night.
Keep a log of what you eat and try a new recipe each week. Have fun getting healthy!
NO CHEATING! THIS IS FOR YOUR OWN GOOD! ALL POINTS ARE BASED ON THE HONOR SYSTEM!
Zone List of Favorable Foods
Favorable Protein / Amount
chicken breast 1 oz
Favorable Carbs / Amount
Cooked
Raw
Favorable Fats / Amount
almonds ~3
turkey breast 1 oz
oatmeal 1/3 cup
alfalfa sprouts 7.5 cup
avocado 1 Tbsp
ground turkey 1.5 oz
artichoke 1 small
bean sprouts 3 cups
canola oil 1/3 tsp
veal 1 oz
asparagus 12 spears
broccoli 2 cups
macadamia nuts ~1
beef 1 oz
green beans 1 cup
cabbage 2.25 cups
olives ~5
ground beef 1.5 oz
beet greens 1.25 cup
cauliflower 2 cups
peanut butter .5 tsp
canadian bacon 1 oz
black beans .25 cup
celery 2 cups
peanuts ~6
corned beef 1 oz
bok choy 3 cups
cucumber 1 (9")
cashews ~3
duck 1.5 oz
ham 1 oz
broccoli 1.25 cup
brussel sprouts .75
cup
lamb 1 oz
cabbage 1.33 cup
mushrooms 3 cups
tahini 1/3 tsp
ground lamb 1.5 oz
cauliflower 1.25 cup
onions 2/3 cup
guacamole .5 Tbsp
peppers 1.25 cup
vegetable oil 1/3 tsp
radishes 2 cups
mayonnaise 1/3 tsp
pork 1 oz
ground pork 1.5 oz
chick peas .25 cup
collard greens 1.25
cup
lettuce, iceberg 1 head
lettuce, romaine 6
cups
peanut oil 1/3 tsp
olive oil 1/3 tsp
calamari 1.5 oz
dill pickles 3 (3")
salsa .5 cup
mayo, light 1 tsp
catfish 1.5 oz
eggplant 1.5 cup
snow peas .75 cup
sesame oil 1/3 tsp
clams 1.5 oz
fava beans 1/3 cup
spinach 4 cups
sunflower seeds 1/4 tsp
crabmeat 1.5 oz
kale 1.25 cup
tomato 1 cup
bacon bits 2.5 tsp
flounder/sole 1.5 oz
kidney beans .25 cup
apple .5 piece
butter 1/3 tsp
lobster 1.5 oz
leeks 1 cup
apple sauce 3/8 cup
half and half 1 Tbsp
salmon 1.5 oz
lentils .25 cup
apricots 3 small
cream, light .5 tsp
sardines 1 oz
okra .75 cup
blackberries .5 cup
cream cheese 1 tsp
scallops 1.5 oz
onions .5 cup
cantaloupe 1/4 melon
sour cream 1 tsp
swordfish 1.5 oz
sauerkraut 1 cup
cherries 7
tartar sauce .5 tsp
shrimp 1.5 oz
spaghetti squash 1 cup
fruit cocktail 1/3 cup
lard 1/3 tsp
tuna steak 1.5 oz
spinach 1 1/3 cup
blueberries .5 cup
veg. shortening 1/3 tsp
tuna canned 1 oz
swiss chard 1.25 cup
grapes .5 cup
protein powder 1 oz
seitan 1 oz
soyburger .5 patty
tomato sauce .5 cup
yellow squash 1.25
cup
zucchini 1 1/3 cup
grapefruit .5 fruit
honeydew .5 fruit
kiwi 1
soy sausage 2 links
lemon 1
spirulina (dried) .5 oz
lime 1
soy cheese 1 oz
nectarine .5
tofu, firm 2 oz
orange .5
tofu, soft 3 oz
peach 1
egg, whole 1 large
pear .5
egg whites, 2 large
pineapple .5 cup
egg substitute .25 cup
plum 1
cottage cheese .25 cup
raspberries 2/3 cup
cheese 1 oz
strawberries 1 cup
cheese feta 1.5 oz
tangerine 1
cheese ricotta 2 oz
watermelon .5 cup