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Healthy Soy Meal Plan
This plan is a GOOD MATCH if:
  • You are trying to eat less animal protein, but not be 100% vegetarian.
  • You want to improve your heart health.
  • You want to increase your fiber intake.
Might NOT be a good fit if:
  • You are allergic to soy or do not like soy.
  • You want a lower carbohydrate meal plan.
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Sample Meal Plan
Success Stories
Best For
Decreasing animal protein intake, but not eliminating it altogether
Basic Philosophy
or Approach
Soy products will replace some, but not all, of the animal protein in your meal plan to help increase fiber intake and decrease saturated fat and cholesterol intake.
Foods That Aren't
Allowed
Foods high in saturated fat and cholesterol.
Risks
If you are allergic to soy, this meal plan is not suitable for you. Also, if you are looking to exclude all animal products from your meal plan, you may wish to review our Vegetarian meal plan.
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Summary: Healthy Soy Meal Plan

Soy provides a valuable contribution to the diet since its protein contains all the essential amino acids, and therefore can be used as a replacement for animal protein without requiring major dietary adjustments elsewhere. In addition, soybeans are high in fiber, calcium, iron and low in saturated fat, contain no cholesterol and are an excellent source of isoflavones. Products high in soy protein and isoflavones have been shown to lower LDL (the "bad") cholesterol, which helps reduce the risk of heart disease. Twenty-five grams of soy protein per day, which is equivalent to three to four servings of soy protein-rich foods, is the amount known to help improve heart health.

While soy alone is not a magic food, this diet plan will encourage you to substitute soy and soy products for some animal proteins such as meat, milk and egg protein, in meals and snacks along with providing a diet that's overall low in saturated fat and cholesterol and high in fiber. Your meal plan's 3 meals and 1 snack daily will include a variety of soy products, including tofu, soymilk, soy protein, and other healthy soy foods.
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Sample Meal Plan
Breakfast
Fortified oatmeal; yogurt and fruit
rating:
Lunch
Asian tofu burger with salad and fruit
rating:
Dinner
Cuban rice and beans with spinach salad and fruit
rating:
Snack
Healthy shake
rating:
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Disclaimer: The information provided is intended for your knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Please talk with your healthcare provider regarding any questions or concerns you may have regarding your condition.

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