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Sample Day Soy Meal Planner It's not difficult to add 25 grams of soy protein to your daily meals. Just read the food labels of soyfoods and look for the soy protein levels. Here are some easy ways to add 25 grams of soy protein to your daily diet. Sample Day #1 Super Soy Protein Smoothie 1 1/4 cups = 25 grams soy protein Super Soy Protein Smoothie Recipe (see page 21) Sample Day #2 Breakfast 1 cup vanilla soymilk over cereal = 6 grams soy protein Snack 1/4 cup soynuts = 12 grams soy protein Dinner 1 soy burger = 10 grams soy protein Total Soy Protein: 28 grams Sample Day #3 Breakfast 2 soy breakfast links = 6.5 grams soy protein Lunch soy protein bar = 14 grams soy protein Dinner 3 ounces water packed tofu chunks in stir fry = 8.5 grams soy protein Total Soy Protein: 29 grams Sample Day #4 Breakfast 8 ounce glass of plain soymilk = 8 grams soy protein Lunch 1/2 cup black soybeans = 9 grams soy protein Dinner 2 ounces soy crumbles in flour tortilla = 9 grams soy protein Total Soy Protein: 26 grams Sample Day #5 Breakfast 2 tablespoons soynut butter on bagel = 8 grams soy protein Lunch 1/2 cup soy ground crumbles in 2 taco shells = 9 grams soy protein Dinner 1 1/2 cups Three-Bean Chili = 12 grams protein Total Soy Protein: 29 grams Soy Protein Content of Common Soyfoods The FDA recommends 25 grams of soy protein a day to reduce blood cholesterol levels. It's important to read the food labels to check soy protein content levels. 3 ounces water packed tofu 8.5 grams 3 ounces silken firm tofu 6 grams 8 ounces plain soymilk 8 grams 8 ounces vanilla soymilk 6 grams 1/4 cup (1 ounce) soynuts 12 grams 2 tablespoons soynut butter 8 grams 2 scoops protein powder (1/3 cup) 18 grams 2 ounces soy ground crumbles (1/2 cup) 9 grams 1 soy burger 10 grams 2 soy breakfast links 6.5 grams 1 soy breakfast pattie 6.5 grams 1/2 cup (4 ounces) tempeh 16 grams 1/2 cup cooked/canned soybeans 13 grams 1/2 cup green soybeans 7 grams 1/2 cup black soybeans 9 grams 1/4 cup dry textured soy flour (soy or vegetable protein ) 8 grams 1/4 cup dry textured soy protein concentrate 12 grams 1 soy protein bar 14 grams