| |
Daily Goals for a 2,000 Calorie Diet |
Grams Attained in This Menu |
| Almonds1 |
30 grams |
68.5 grams |
| Viscous/soluble fibre |
20 grams |
20 grams |
| Soya protein |
50 grams |
52 grams |
| Plant sterols |
2 grams |
3.75 grams |
| One-Day's Meals and Snacks |
Ingredients |
|
Breakfast:
- 1 serving of fruit smoothie (see recipe)
- 2 slices oat-bran bread with 1 tablespoon Benecol®
|
4 g soluble fibre
16 g almonds
4 g soya protein
1.7 g plant sterols
|
|
Snack:
- 30g of whole natural almonds or roasted almonds (see recipes)
- An apple
|
30 g almonds
3 g soluble fibre |
|
Lunch:
- 1 serving of curried lentil, sausage and almond soup (see recipe)
- 1 cup fresh strawberries
|
7 g soluble fibre
22.5 g almonds
38 mg plant sterols
4 g soya protein
|
|
Snack:
Soya milk shake or latté
- For a shake: 24ml of fortified soya milk (vanilla or chocolate) with 30g of soya isolate powder, blend in a blender or shake up in a cocktail shaker.
- OR, for a latté: Combine 24ml of fortified soya milk, steamed, with 30g of soya isolate powder, and 1 shot of hot espresso
|
20 grams |
|
Dinner:
- 150g of lettuce, 75g kidney beans and 1 tablespoon low-fat Italian salad dressing
- 2 soya chicken burgers
- Roll with mustard
- Cooked squash or courgette/ zucchini
- 150g cut up and steamed broccoli with 3 ½ teaspoons Benecol® or plant sterol-enriched margarine and some minced fresh herbs (optional)
|
11 g soy protein
6 g soluble fibre |
Click here to view all 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
