The amounts in the lists below comprise one block of carbohydrates. You can eat one, two, three or four blocks of carbohydrates, at the same time, as long as you balance them with the same number of fats and proteins.
This list is compiled with reference to Barry Sear’s book ‘The Zone’ from pages 227 – 238. I have removed any foodstuffs that involve any level of processing, additives or preservatives. Anything Sears’ deemed a poor choice has also been omitted.