I think there is a small paperback "quick start" guide to the zone called "A Week in the Zone". I'll bet you can pick it up very cheaply used via Amazon.
The article I read has you eating 35% of your calories from protein, 35% from carbs and 30% from fat. There are 3 meals, 2 snacks. Each meal is 5 oz protein, 1/2 cup good carbs, 1 cup non-starch vegetables and 2 tsp fat.
Breakfast - 2 scrambled eggs, 2 tbs low-fat cheese, 1 slice whole wheat toast, 1 tsp margarine.
Lunch - 6 oz tuna, 1 tbs ff mayo, 1tbs celery, 5 whole wheat crackers, 1/4 avocado, 1/2 cup cucumber.
Dinner - 5 oz chicken breast grilled, 1/2 cup whole grain pasta, 1tsp olive oil, 1 tbs parmesan cheese, 1 cup steamed green beans
Snacks - 1 tbs pb and 1/2 pear; 100 calorie almond pack and 1 apple
I am going to compare it to South Beach and try one next week. I have Jillian Michael's Winnning at Losing but there are no real menu plans to follow so its a little hard. Overall, I am trying to eat more veggies/fruits and less processed items.
Hope this helps. Sue
Mini Goals - 195 by 7/30
188 by 8/31