Savory Oatmeal And for more inspiration — our best breakfast ideas! Each block of fat on the Zone diet represents 1.5 grams of fat. Breakfast Hash. Tofu stir-fry with fish (for one) Grill a piece of firm fish, such as halibut; set aside. If you don't have time for a full meal for breakfast, Buettner also has two quick meal ideas: sprouted wheat bread with apple butter or a Blue Zones smoothie. Try our meal idea inspired by the Okinawan Blue Zoners’ diet. People in four of the five blue zones consume meat, but sparingly—as a small side, or a way to flavor dishes, or at celebrations. Marinate a few cubes of firm tofu in light soy sauce and grated fresh ginger. When you're planning a Zone breakfast, consider about 1/3 teaspoon of vegetable oils like olive oil, 1/3 teaspoon of butter, 1 teaspoon of cream cheese, 1 tablespoon of fresh avocado … Breakfast from Italy. Prosciutto gives this delightful Zone breakfast an Italian twist. 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