In short, Zone blocks are 91 calorie servings of strategically balanced protein to carbs to fat. A snack is usually 2 blocks of each. So...approximately 180 calories, give or take a tiny bit depending on what protein you are including. Obviously most proteins include some scant amount of fat, but for the most part, meat/fish/egg protein is simply counted as the protein in the meal.
For most animal proteins 1oz = 1 block, some outliers would include fish, shrimp, ground turkey where 1.5oz = 1 block
Fat and Carb blocks vary from item to item, this is where my charts are ALWAYS on hand. You memorize many of the common items, but then thee are others that you have to check the chart for the proper quantity per block.
You can learn all about this, it's really not that tough, but most of my recipes are pretty true to those guidelines, so if you don't want to hear the chatter, you can just follow them! ;)
I like to keep several protein options, carb options and fat options on hand at all times for quick combos! I ALWAYS do a little weekend prep so these things are on hand, sometimes more and sometimes less!
Protein: Grilled chicken, tuna/mayo, cooked ground turkey, hard boiled eggs, egg muffins
Carbs: apples, berries, roasted asparagus, roasted sweet potatoes, roasted brussels sprouts, baby spinach, cherry tomatoes (we eat a ton of tomatoes), salsa, cucumbers, broccoli
Fats: almonds, avocado, mayo, olive oil, coconut oil, ghee (I sauté/roast all my veggies in olive oil or coconut oil and count that as the fat in my snacks)
Some of our favorite snacks are:
Tuna/mayo/apple - 2 oz. drained chunk light tuna on a bibb lettuce leaf wrap (1-2 leaves to wrap it in), 1/2 tsp. mayo stirred into tuna, 1 small apple
Spinach berry salad- 60 grams baby spinach (about 2 cups), 144 grams strawberries (about 1 cup), 36 grams blueberries (about 1/4 cup), 2oz. grilled chicken, 6 almonds, Maple Grove Farms Sugar Free Balsamic Dressing
Egg Muffin with Sweet Potato and Brussels Sprouts or Asapargus - 1/2 cup egg white muffin, 51 grams sweet potato (about 1/3 cup), 12 asparagus spears OR 117 grams brussels sprouts (about 1/2 cup)
Egg Muffin Recipe here - then you can add more or less veggies to these as your snack depending on what's already in them! I made some yesterday with 1.5 oz. ground turkey (cooked), 1 egg, 51 grams of sweet potato. Fabulous! But then I only add 12 spears of asparagus for the perfect snack! OR 180 grams of tomatoes is a fantastic addition! The awesome thing about egg muffins is that they are SO easy, and you can use just about any veggie that needs using and clean out the fridge when you make these!
We love them with 1/4 cup egg whites, 1/2 link sliced chicken sausage (Al fresco, Gilberts, Aidell's)
Hard Boiled Egg & Apple - 2 hardboiled eggs, 1 tsp mayo, salt & pepper mixed + 1 small apple
Chicken / Apple /Almond - 2 oz. grilled chicken, 1 small apple, 6 almonds (we keep several grilled chicken breasts on hand for quick snacks)
Ground Turkey w/ Sweet potato and Asparagus - 3 oz. ground turkey, 75 grams sweet potato, 6 spears of asparagus
Broccoli Salad with 1 oz. grilled chicken
Ground Turkey Stuffed Poblanos - my post workout GO-TO!
Ground Turkey Meat Sauce Zucchini Boats - 2 servings!
Salsa Salad w/ Grilled Chicken - so quick and easy!
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