• High in water
  • High in fruits and vegetables
  • High in fiber
  • High in soy
  • Low in animal protein
  • Low in fat
  • Low in alcohol
  • Low in caffeine


Drink at least 2 liters of water a day. Decaffeinated teas and coffees can count towards the goal level, but beverages that contain caffeine can not.


Aim to intake at least 2 whole fruits a day. A variety of fruits (structure and color) should be consumed as well.


Consume at least 4 servings of vegetables a day. A variety of colored vegetables should be selected as well. Aim to have at least 2 servings of green vegetables, 1 serving of orange vegetables and 1 serving of red vegetables each day. White and yellow vegetables should be included when available.


Consume plenty of fiber, 25 to 35 grams a day. Sources of fiber include whole grains, bran, vegetables, legumes and fruits.


They soy products you consume should be rich in isoflavones. Aim to have at least 1 meal a day that includes soy rather than animal protein. Consumption for soy protein should be at least 25 grams a day yielding 40 mg of total genistein compounds.

Low in fat

Fat should be kept to 20% of your diet each day. The sources of the 20% fat should be of monounsaturated fats such as olive oil. Saturated fats should be kept to a minimum.

Sample Meal Plan


  • whole grain cereal
  • milk
  • apple


  • whole grain bread
  • animal protein
  • lettuce and tomat
  • carrots
  • mustard


  • soy
  • rice
  • broccoli
  • red and yellow bell peppers


  • soy milk
  • banana
  • 2 Tbsp. soy protein isolate