Sample Menu Zone

4 Day Sample Menu

The Zone Plan

Day 1 Menu Options:

Breakfast Choice of:
  • English Muffin Breakfast Sandwich: with egg, cheese, proscuitto (cured Italian ham), served with fresh fruit
  • Blueberry Protein Smoothie (V)
  • Vanilla Yogurt Parfait: with mango and a pumpkin seed medley (V)
Lunch and Dinner Choice of: 
  • Feta and Beef Burger with Tzaziki Sauce: served with a dried fruit pilaf and seasoned vegetables
  • Salmon with Sundried Tomato and Olive Topping: served with herbed red and white quinoa and seasonal vegetables
  • Spicy Buffalo Chicken Salad: with blue cheese, carrots, black beans, salad greens, and ranch dressing
  • Vegetarian Chili: with cheddar cheese and light sour cream (V)
Snacks Choice of 2:
  • Chicken Vegetable Soup
  • Bocconcini Mozzerella with Grape Tomatoes and Pesto (V)
  • Edamame Salad (V)
  • Fresh Berries and Brie Cheese (V)
  • Gourmet Popcorn (V)
  • Potato and Corn Chowder (V)

Day 2 Menu Options:

Breakfast Choice of:
  • Vanilla Chia Pudding: topped with seasonal fresh fruit (V)
  • Mexican Breakfast Platter: with scrambled eggs, diced tomatoes, black beans, and Monteray Jack cheese. Served with salsa and sliced melon (V)
  • Strawberry Yogurt Parfait: with banana and Rose’s chunky granola (V)
Lunch and Dinner Choice of: 
  • Buttermilk Chicken Salad: served with cider slaw and balsamic mixed greens
  • Miso Roasted Salmon: with caper aioli, pickled cucumber, and a mixed field greens salad with sesame vinaigrette
  • Shepherd’s Pie: with mashed potato topping and roasted green beans
  • Moroccan Bean Stew: served over brown rice (V)
  • Roasted Salmon Stuffed with Pesto Ricotta: served with quinoa, leeks, sauteed corn, and red peppers
Snacks Choice of 2:
  • Smoked Salmon Spread with Chopped Vegetables
  • Strawberry Banana Smoothie (V)
  • Sweet Potato Molasses Soup (V)
  • Plum Tomato Puree Soup (V)
  • Orange and Pumpkin Seeds (V)

Day 3 Menu Options:

Breakfast Choice of:
  • Ancient Grain Oatmeal: with dried fruit, served with fresh seasonal fruit (V)
  • Poached Eggs with Smoked Salmon: with light cream cheese. Served with melon (V)
  • Scrambled Eggs and Turkey Sausage: served with hashbrowns
Lunch and Dinner Choice of:
  • Singapore Curried Chicken Noodles with red and yellow peppers, white onion, egg, soy sauce, chili flakes, and stir fried Asian vegetables
  • Turkey BLT Salad: over mixed greens with ranch dressing
  • Three Bean and Charred Corn Salad: with chickpeas, green beans, black beans, and avocado, over a bed of quinoa. Served with lime dressing
Snacks Choice of 2:
  • Grapes and Cheese (V)
  • Hard-boiled Egg and Lavash (V)
  • Mango Smoothie (V)
  • Melon and Proscuitto 
  • Smoked Salmon and Cucumber Slices 
  • Toasted Pumpkin Seeds and Grapes (V)

Day 4 Menu Options:

Breakfast Choice of:
  • Roasted Vegetable Omelette (V): with cheddar cheese, served with melon 
  • Frittata with Shredded Chicken: brie cheese, leeks and asparagus, served with fresh fruit
  • Homestyle Museli with Dried Fruit (V): Cold oatmeal, with sunflower seeds and fresh fruit
Lunch and Dinner Choice of: 
  • Hoisin Top Sirloin Steak: served with brown rice and stir-fried edamame
  • Taste of the Danforth Platter: with grilled chicken, hummus, grilled pita triangles, sundried tomatoes, Feta cheese, tzatziki , and grilled vegetables 
  • Caprese Wrap: with plum tomatoes, Bocconcini cheese, and pesto, served with a mixed field greens salad and balsamic vinaigrette 
  • Pulled Beef Shortribs: over mashed potatoes and grilled asparagus
  • Lemon Quinoa Salad with Shrimp: tomatoes, feta cheese, and mint in a lemon vinaigrette
Snacks Choice of 2:
  • Creamy Wild Mushroom Soup (V)
  • Parmsesan Dip with Chopped Vegetables (V)
  • Chocolate Bark (V)
  • Cheese Cubes and Lavash (V)
  • Baby Shrimp Cocktail
  • Hummus and Vegetables (V) 

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