Protein

The amounts below comprise one block of protein.

This list is compiled with reference to Barry Sears’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.

Be aware, if you wish to get your protein from vegetarian or vegan sources, there are only a few grains, beans and seeds which are complete proteins, like animal proteins, and which provide all 9 essential amino acids the body needs.

They are buckwheat, quinoa, hemp seeds (see below), soy beans (see below), chia seeds and spirulina (see below). Most other plant protein sources will need to be combined to make up the 9.

Meat and Poultry

1 oz/ 28g chicken breast (no skin), dark meat

1 oz/ 28g turkey breast

1 oz/ 28g lean beef

1 oz/ 28g lean bacon

1.5oz/ 42g duck

1 oz/ 28g lamb

1 oz/ 28g pork

Fish

1.5 oz/ 42g all fish (except sardines and canned tuna which are 1 oz/ 28g per block)

1.5 oz/ 42g all shellfish

2.5 oz/ 70g calamari

1 oz/ 28g scallops

Eggs

1 pasture-raised, naturally-fed, free-range egg

2 egg whites

Cheese

1/4 cup cottage cheese (choose low fat only if no additives, otherwise full fat)

1 oz/ 28g mozzarela cheese (check for no additives)

1 oz/ 28g goats cheese

1 oz/ 28g Feta

2 oz/ 56g ricotta cheese (check for no additives)

1 oz/ 28g hard cheese

(I have omitted any soy products* because of the dangers of soy. However if you wish to use tofu, it is 1 oz/ 28g of firm or extra-firm tofu – soft tofu falls into the category below.)

The following products are one protein and one carbohydrate:

1 cup low-fat milk (raw organic milk is best, from cows given no hormones and no GMO feed)

1/2 cup plain yoghurt (low fat if no additives, from organic cows not fed hormones or GMO feed)

1 cup almond or oat milk (home made, or without any additives)

If you wish to include soft tofu in your eating plan it is 3oz/ 84g of soft tofu*

Plant Protein*

2 tablespoons of hemp seeds

2 tablespoons of spirulina

*Soybeans are a complete protein. 1/4 of a cup of soybeans is one protein block. I do not recommend soy because of oxalates (makes kidney stones), its detrimental effect on the thyroid, its estrogen-mimicking effect, GMO farming practices and a potential cancer risk. But you may feel they are not a danger so I include the portion size here. I have left off Ezekial bread for the same reason.

Go to carbohydrates and fats to calculate how much you need to eat of each at the same time as this protein.