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