Sample Portfolio Eating Plan Menu

One Day
Portfolio Eating Plan Daily Goals for a
2,000 Calorie Diet Grams Attained
in This Menu Example of Foods containing PEP ingredients
Almonds1 30 grams 62 grams 1 ounce of almonds
2 Tb. almond butter
Viscous/soluble fiber 20 grams 20.2 grams 1 cup cooked oats
1 cup strawberries
1 cup cooked kidney beans
Soy protein 50 grams 53 grams 1 Boca burger patty
1/3 cup firm tofu
Plant sterols 2 grams 3.4 grams 1 Tb Benecol or Take Control
½ cup chickpeas

Sample Menu

Breakfast:
Oatmeal with apricots, almonds and soymilk
- 1 cup cooked oatmeal
- 1 cup fresh or water-packed, drained canned apricots, cut into slivers
- 1 ounce slivered almonds
- 1 cup fortified plain or soy milk (vanilla or plain) with a ¼ cup scoop soy isolate powder

Provides: 33 g soy protein, 7.2 soluble fiber and 30 g almonds

Snack:
Blackberries
- 1 cup fresh or frozen and thawed

Providess: 1.4 g soluble fiber

Lunch:
2 Black Bean & Barley Burritos
1 large green or red apple

Provides: 5 g soluble fiber, 16 g almonds and 66 mg plant sterols

Snack:
Oatbran and Almond Bread (see recipe)
- 1 slice with 1 tablespoon Benecol® or Take Control® margarine
Dried plums
- ¼ cup

Provides: 2.6 g soluble fiber and 1.7 g plant sterols

Dinner:
Soy burger
- 2 soy-style hamburger patties with 2 tablespoons low-fat vinaigrette
Barley and Steamed Spinach with Almonds
- 1 cup cooked barley, prepared in vegetable broth and seasoned with fresh herbs as desired
- 1 cup cooked spinach, with 1 tablespoon Benecole® or Take Control® margarine, 2 tablespoons slivered almonds and salt and pepper to taste

Provides: 20 g soy protein, 4 g soluble fiber, 16 g almonds and 1.7 g plant sterols

Click here to view more Almond Board recipes that are part of the Portfolio Eating Plan.

Good news about good fat: Dietary guidelines recommend that the majority of your fat intake be unsaturated. One serving of almonds (28g) has 13g of unsaturated fat and only 1g of saturated fat