Soybean based foods like edamame, tofu, tempeh and natto are traditional foods in cultures with excellent health and longevity. In the US they have been around for decades but still foreign to most. Should you add soybean based foods?
Whole Food Plant Meal Plan: Kahn Center for Cardiac Longevity
Herbal tea options are burdock, chamomile, Ceylon cinnamon powder, dandelion, fennel, hibiscus, lemongrass, milk thistle, nettle, rooibos, rosehips, and other herbal teas not containing any sugar. It’s best to choose certified organic, this minimizes your exposure to thousands of pesticides.
Breakfast suggestion #1
Breakfast suggestion #2
Lunch and Dinner
“Proten” list: (Protein is a macronutrient, Food is Food, Chickpeas are Chickepeas)
Beans: 200-250 grams cooked/canned (3-4x a week)
black, chickpeas, edamame, kidney, mung, white
Lentils:100-200 grams dry weight (1-2x a week)
Black, brown, green, red, yellow
Tempeh: 125-250 grams (1-2x a week)
Tofu: 125-250 grams (1-2x a week)
Soft, firm, smoked
Mushrooms: 150-300 grams (1-2x a week)
Oyster, portobello, shiitake
Starch list
Potatoes: 100-200 grams white or yellow potato
Wild blend rice: ½ -1 cup dry/1-2 cups cooked
Vegetables: 200-300 grams
Lettuce:200-300 grams
Sprouts/micro-greens
Fresh & dried herbs & spices
Fresh/frozen fruit
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