ZONE Blocks

Zone Block Quick Reference-all items ~ 1 block

Favorability determinations courtesy Larry Lindenman

CFJ blocks in black text; Larry L’s blocks in blue italic text

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Proteins
Most Favorable	Moderately Favorable	Least 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 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	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	Larry’s List Bacon, pork 3.5 slices Beef, fatty cuts 1 oz Beef, ground (10-15% 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
Carbohydrates
Most Favorable	Moderately Favorable	Least 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 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 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 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 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 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 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	Butternut squash 1 cup Butternut Squash, cooked 3/4 cup	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 dates 2 figs .75 guava .5 cup kumquat 3 mango 1/3 cup papaya 2/3 cup prunes 2 raisins 1 Tbsp Fruit Juice 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 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/hotdog) .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 & 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 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 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	Moderately Favorable	Least 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 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 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	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	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 1 tbsp Vegetable shortening 1/3 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

Block Chart courtesy CrossFit.com’s CrossFit Journal and Larry Lindenman
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