The Zone 1-2-3 Method makes it simple to determine the fat, protein and carbohydrate content of every meal and snack. For every gram of fat you consume you need to eat twice as many grams of protein and 3 times that amount in grams of carbohydrates.

Meals for Females

At each meal consume approximately:
10 grams of fat
20 grams of protein (2x the fat grams)
30 grams of carbohydrate (3x the fat grams)

Meals for Males

At each meal consume approximately:
15 grams of fat
30 grams of protein (2x the fat grams)
45 grams of carbohydrate (3x the fat grams)

Snacks for Females and Males

At each snack consume approximately:
3 grams of fat
6 grams of protein (2x the fat grams)
9 grams of carbohydrate (3x the fat grams)

The 1-2-3 method is an easy way to make sure you get the right balance of fat, protein and carbohydrates to “turn on” a fat-burning metabolism and satisfy hunger at the same time.

The above numbers are approximate - don’t worry about being 100% precise. Hunger control between meals and how your clothes fit are your best barometers for success.