25 Grams of Soy a Day the Veggie Patch Way
25 Grams of
Soy a Day the Veggie Patch Way…
The Natural Way to Help Lower Cholesterol
7 - Day Sample Meal Planner
Day 1 28 grams soy protein Total Calories: 959 Fat (g):
31
Monday
Breakfast: 1 cup cooked oatmeal made with 8 oz. plain or vanilla
soymilk (7 g)
Lunch: VeggieRound
on whole grain bread, with veggies and light mayonnaise or balsamic vinegar dressing (4g)
8
oz. chocolate soymilk (7)
Dinner: Chick’n Parmesiana* (1 serving), made with Chick’n Veggie Cutlets (8)
Day 2
27 - 36 grams soy protein Total Calories: 574 Fat (g):
17
Tuesday
Breakfast: Chocolate
Peanut Butter Jammer Soy Shake: (23 -32)
Ingredients:
8 oz. chocolate soy milk (7)
1 ounce plain soy protein isolate powder (16 - 25)
2 tsp. peanut butter
*Put in a blender with ice and blend until smooth
Lunch: 5 Spinach Veggie Nuggets (4)
1 cup black
bean soup
Day 3 28 grams soy protein Total Calories: 594 Fat (g):
15
Wednesday
Lunch: Texan Style Burger (with Garlic Portabella Burgeriffic)* (16)
Dinner: 1 cup cooked spaghetti with 5 Veggitinos
and ½ cup marinara sauce (12)
Day 4 34
grams soy protein Total Calories: 541 Fat (g):
18
Thursday
Breakfast: Breakfast
sandwich made with 2 Veggie Patch Meatless Breakfast Patties (10),
1 slice
cheddar soy cheese (4) on a wheat English muffin
Snack: 4 ounces soy yogurt (5)
1 ounce
roasted soynuts (15)
Day 5
25 - 28 grams soy protein Total
Calories: 660 Fat (g): 13
Friday
Lunch: 5
Chick’n Veggie Nuggets, 1 cup baked
sweet potato fries with non-stick cooking
spray (10)
Dinner: 1
serving Wow It’s Not Chicken (10 – 13) & 1 cup stir fry veggies (10
– 13) with 1/3
cup frozen
green soybeans (5)
Day 6
29 grams soy protein Total Calories: 781 Fat (g):
26
Saturday
Breakfast: 2
ounce cinnamon raisin bagel with 2
TBSP. soynut butter (8)
8 ounces
vanilla soymilk (7)
Lunch:
4 Buffalo Wings Spicy Soy Snack
(10) and 3 Broccoli Veggie Nuggets (3)
with 2 TBSP.
light blue cheese dressing, 1cup mixed green salad
Day 7
29 grams soy protein Total Calories: 326 Fat (g):
14
Sunday
Dinner: Vegetarian Fajita made with 1
serving Wow It’s Not Beef (13) ½
cup sautéed pepper
and onion
strips, ¼ cup soy mozzarella (4), 8 ounce flour tortilla and 2 ounces Tempeh
(12)
Products
that are italicized represent Veggie Patch™ food products. Menu
suggestions with a * are located at Veggie Patch website “Recipe Section”.
Source:
FoodTech International, 2003. Nutrient
Database Laboratory, USDA Food Composition Data, Foodworks Nutrient Analysis
Software 4.0, manufacturer’s nutrition labels.
Total
soy protein, calories and fat content serve as estimations. Values will vary from manufacturer to
manufacturer.