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Diet

Soy-free meal plan

Many people use soy as a vegetarian substitute but for some, soy has to be avoided.

Soy-free meal plan Gettyimages.ca

One can still have a very healthy diet, full of variety while avoiding soy.  While strictly avoiding soy, be sure to check labels on processed foods as derivatives of soy may be used.   Soy can come in many forms so be sure to consult a list of items that commonly contain soy if you have a soy allergy..  But the following diet full of fruits, vegetables, grains and healthy dairy and meats is satisfying for both those who eat soy and those who don’t! MONDAY – 1940 kcal Breakfast 2 rice cakes, topped with: 2 Tbsp. peanut butter 1 Tbsp. jam 1 c. orange juice Snack 1 c. low-fat fruit yogurt Lunch Tuna pita sandwich - 1 whole wheat pita - 3 oz. canned tuna - 1 tsp. mayonnaise - ½ c. arugula - 1/8 c. craisins - 1 tsp. low-fat salad dressing 1 c. vegetable soup Snack 2 c. air-popped popcorn 1 apple Dinner Black bean quesadillas Green salad - 1 c. romaine lettuce - 3 sliced mushrooms - ½ sliced red pepper - 6 green olives, chopped - 1 Tbsp. vinaigrette dressing ½ cantaloupe, cut in chunks TUESDAY – 1927 kcal Breakfast 1 quick smoothie - 1 c. skim milk or chocolate milk - 1 banana - 1 tsp. flaxseed Blend. Snack 1 whole wheat bagel 1.5 Tbsp. almond butter Lunch ½ serving Leftover Black Bean Quesadilla with sides of: - 1 c. blue corn tortilla chips - 2 stalks celery, cut in strips Snack 1 small latte 1 small homemade bran muffin Dinner Roasted fish with feta crust 1 c. spinach, stir-fried with 1 tsp. olive oil and 1 clove garlic, chopped 1 c. cooked whole wheat couscous 1 c. sugar-free applesauce WEDNESDAY – 1879 kcal Breakfast 1 c. bran flakes style cereal ½ c. skim milk ½ c. blueberries 1 c. orange juice Snack 1 stalk celery filled with: - 1 Tbsp. peanut butter - 10 raisins on each stalk Lunch ½ serving leftover Roasted Fish with Feta Crust - 1 c. cooked whole wheat couscous Spinach salad - 1 c. fresh spinach - 3 mushrooms, sliced - 5 grape tomatoes, sliced - 1 Tbsp. salad dressing Snack 1 c. fruit yogurt Dinner Creamy seafood pasta Grated shredded stir-fried zucchini - 1 small zucchini, grated - Stir-fry with 1 Tbsp. olive oil with 1 clove garlic, chopped 2 homemade chocolate chip cookies THURSDAY – 1912 kcal Breakfast 1 waffle, toasted ½ tsp. butter 1 c. orange juice 1 oz. cheese Snack 1 banana ¼ c. almonds Lunch ¾ serving leftover Creamy Seafood Pasta ½ green pepper and ½ red pepper, cut in strips Snack 2 graham crackers 1 apple Dinner Beef Ramen with Snow Peas - Use oyster sauce instead of soy sauce ½ honeydew, cut in cubes FRIDAY - 1752 kcal Breakfast 1 c. bran flake cereal ½ c. skim milk ½ c. strawberries, halved Snack 1 orange 1 c. low-fat yogurt Lunch Leftover Beef Ramen with Snow Peas 1 apple Snack 4 whole wheat crackers 2 oz. cheese, cut in cubes Dinner Marsala Chicken 1 c. cooked brown rice 1 c. steamed broccoli SATURDAY – 1730 kcal Breakfast 2 eggs, scrambled 1 slice whole wheat toast 1 tsp. butter 1 c. skim milk Lunch 1 c. cottage cheese 1 banana, cut in slices ½ c. strawberries, sliced ½ c. blueberries 1 toasted whole wheat bagel 1 tsp. butter Snack 1 latte 1 piece low-fat banana bread Dinner Lemon Gremolata fish 1 c. steamed green beans 1 c. cooked quinoa 1/2 c. ice cream SUNDAY – 1436 kcal Breakfast 3 pancakes 1 Tbsp. maple syrup ½ c. strawberries 1 c. orange juice Snack 1 c. low-fat yogurt Lunch Salad Nicoise - 1 c. lettuce - 1 hard boiled egg, sliced - ½ c. tuna with mayonnaise - ¼ c. steamed, cut green beans - 6 kalamata olives - 1 T. salad dressing Snack 1 orange 1 low fat granola bar Dinner Chicken Espanol 3 small red roasted potatoes ½ red pepper and ½ c. green pepper, stir-fried with 1 tsp oil 1 piece low-fat chocolate cake

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