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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