TOPS 28 Day Meal Planner for Members Day 22

TOPS 28 Day Meal Planner for Members Day 22 2 toaster waffles, 4-in. across ¼ c. ricotta cheese, low-fat Nutritional Analysis: 294 calories (27 from fat), 4 g total fat (2 g saturated fat), 10 mg cholesterol, 483 mg sodium, 53 g carbohydrates, 4 g fiber, 32 g sugar, 15 g protein 1 t. jam or jelly, light ½ medium banana 6 almonds, sliced or crushed 1/3 c. hummus * 1 ½ c. bell pepper strips and cherry tomatoes, Mix jam or jelly with ricotta cheese and spread evenly over two waffles. Top with sliced banana and almonds. Nutritional Analysis: 410 calories (161 from fat), 15 g total fat (3 g saturated fat), 24 mg cholesterol, 486 mg sodium, 48 g carbohydrates, 2 g fiber, 6 g sugar, 14 g protein raw 17 small grapes Nutritional Analysis: 249 calories (65 from fat), 7 g total fat (1 g saturated fat), 0 mg cholesterol, 307 mg sodium, 43 g carbohydrates, 7 g fiber, 7 g sugar, 11 g protein 1 small latte made with fat-free milk ½ medium banana 1 ½ t. peanut butter Nutritional Analysis: 179 calories (33 from fat), 4 g total fat (1 g saturated fat), 5 mg cholesterol, 168 mg sodium, 32 g carbohydrates, 1 g fiber, 4 g sugar, 10 g protein 2 oz. cooked chicken 2 T. avocado Zucchini Dippers made with: 1 ½ c. zucchini sticks, raw 3 T. Italian-seasoned breadcrumbs 1/8 t. garlic powder Creamy Mushroom Soup made with: ½ c. evaporated milk, fat-free 1 c. vegetable broth, low-sodium 1 c. onion, mushrooms and celery, raw 1 t. butter Garlic to taste 1/3 c. brown rice 1 small apple 1/2 T. parmesan cheese, grated Sprinkle of salt and pepper 1 egg ½ c. pasta/spaghetti sauce for dipping In a bowl, whisk egg with a sprinkle of salt and pepper. In a separate bowl, mix bread crumbs, parmesan and garlic powder. Cut ends off of 1 medium zucchini and cut into French fry-like sticks. Dip zucchini sticks into beaten egg and then roll in bread crumb mixture. Place in a preheated oven (about 350 F) for about 15 20 minutes. Serve with warmed pasta sauce. Heat butter in pan, stir in vegetables until onions are translucent. Add in garlic, being careful not to burn. Stir in broth and milk and let simmer for 15-20 minutes. Pour over cooked rice. Nutritional Analysis: 469 calories (153 from fat), 18 g total fat (5 g saturated fat), 195 mg cholesterol, 954 mg sodium, 35 g carbohydrates, 8 g fiber, 15 g sugar, 28 g protein *Count any choice labeled carbohydrate as a starch for

TOPS 28 Day Meal Planner for Members Day 23 2 toaster waffles, 4-in. across Nutritional Analysis: 335 calories (55 from fat), 5 g total fat (0 g saturated fat), 26 mg cholesterol, 438 mg sodium, 34 g carbohydrates, 4 g fiber, 19 g sugar, 25 g protein ¼ c. ricotta cheese, low-fat 1 t. jam or jelly, light ½ medium banana 2 servings of no-bake cashew coconut bites* (two bites total) Mix jam or jelly with ricotta cheese and spread evenly over two waffles. Top with sliced banana. Nutritional Analysis: 327 calories (99 from fat), 11 g total fat (5 g saturated fat), 24 mg cholesterol, 439 mg sodium, 46 g carbohydrates, 1 g fiber, 6 g sugar, 11 g protein 6 oz. plain Greek yogurt, low-fat ½ medium banana ½ t. honey Nutritional Analysis: 185 calories (58 from fat), 6 g total fat (2 g saturated fat), 26 mg cholesterol, 91 mg sodium, 28 g carbohydrates, 1 g fiber, 13 g sugar, 11 g protein Tuna Noodle Pasta made with: 3 oz. tuna (packed in water) 1/3 c. whole-wheat pasta, cooked 1 ½ c. zucchini noodles, raw 1 T. parmesan cheese, grated 1/2 garlic clove, minced Sprinkle of salt and pepper 1 small apple Boil the pasta in a pot and drain in a strainer per package instructions. Leaving the cooked pasta in the strainer, return the pot to the stove and add olive oil to the pot. Add fresh minced garlic to the oil and stir for about 30 seconds, being careful not to burn. Once the garlic is fragrant, add the pasta, zucchini noodles, tuna and parmesan cheese to the pot and stir. Add salt and pepper to taste. Nutritional Analysis: 200 calories (130 from fat), 10 g total fat (5 g saturated fat), 0 mg cholesterol, 40 mg sodium, 30 g carbohydrates, 2 g fiber, 24 g sugar, 2 g protein Creamy Mushroom Soup made with: ½ c. evaporated milk, fat-free 1 c. vegetable broth, low-sodium 1 c. onion, mushrooms and celery, raw 1 t. butter Garlic to taste 1/3 c. quinoa Heat butter in pan, stir in vegetables until onions are translucent. Add in garlic, being careful not to burn. Stir in broth and milk and let simmer for 15-20 minutes. Pour over cooked quinoa. Nutritional Analysis: 234 calories (34 from fat), 12 g total fat (2 g saturated fat), 10 mg cholesterol, 485 mg sodium, 36 g carbohydrates, 3 g fiber, 15 g sugar, 18 g protein Nighttime Snack 1/3 c. hummus ** 1 ½ c. bell pepper strips and cherry tomatoes, raw 17 small grapes Nutritional Analysis: 269 calories (65 from fat), 7 g total fat (1 g saturated fat), 0 mg cholesterol, 307 mg sodium, 43 g carbohydrates, 7 g fiber, 7 g sugar, 11 g protein *Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes. **Count any choice labeled carbohydrate as a starch for

TOPS 28 Day Meal Planner for Members Day 24 ½ c. oatmeal, cooked ½ c. evaporated milk, fat-free ¾ c. blueberries 1 ½ t. almond butter 2 servings of no-bake cashew coconut bites* (two bites total) Nutritional Analysis: 200 calories (130 from fat), 10 g total fat (5 g saturated fat), 0 mg cholesterol, 40 mg sodium, 30 g carbohydrates, 2 g fiber, 24 g sugar, 2 g protein ½ t. honey Use ½ c. milk to cook ¼ c. dry oats. Stir honey and almond butter into cooked oatmeal. Nutritional Analysis: 311 calories (46 from fat), 6 g total fat (1 g saturated fat), 5 mg cholesterol, 243 mg sodium, 60 g carbohydrates, 5 g fiber, 28 g sugar, 16 g protein Protein Power Bowl made with: 1 ½ c. Brussels sprouts, cooked ¼ c. scallions, cooked 3 oz. beef flank steak, divided Garlic to taste 6 oz. plain Greek yogurt, low-fat 2/3 c. quinoa ½ c. canned pineapple Nutritional Analysis: 166 calories (58 from fat), 6 g total fat (2 g saturated fat), 26 mg cholesterol, 91 mg sodium, 22 g carbohydrates, 1 g fiber, 13 g sugar, 10 g protein Use ½ t. olive oil to cook flank steak on high heat in pan or skillet and ½ t. for roasting or sauteeing veggies. Combine all cooked ingredients in a bowl. Nutritional Analysis: 410 calories (116 from fat), 12 g total fat (3 g saturated fat), 57 mg cholesterol, 59 mg sodium, 46 g carbohydrates, 14 g fiber, 5 g sugar, 33 g protein Tuna Sammich made with: (Not just a sandwich... a tasty sammich!) 1 whole-wheat English muffin, toasted 2 oz. tuna (packed in water) 2 T. avocado 1 t. mustard Nighttime Snack 1 large (4 oz.) pear Nutritional Analysis: 115 calories (0 from fat), 0 g total fat (0 g saturated fat), 0 mg cholesterol, 0 mg sodium, 29 g carbohydrates, 9 g fiber, 19 g sugar, 1 g protein Several salad green leaves Side of 1 c. cherry tomatoes and cucumbers, raw *Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes. Nutritional Analysis: 297 calories (46 from fat), 5 g total fat (1 g saturated fat), 16 mg cholesterol, 454 mg sodium, 48 g carbohydrates, 8 g fiber, 28 g sugar, 22 g protein

TOPS 28 Day Meal Planner for Members Day 25 Skillet made with: 1 c. butternut squash cubes, cooked ½ c. broccoli, cooked 1 egg 1 serving of Balsamic-marinated flank steak** Nutritional Analysis: 325 calories (135 from fat), 15 g total fat (5 g saturated fat), 51 mg cholesterol, 244 mg sodium, 20 g carbohydrates, 3 g fiber, 16 g sugar, 25 g protein Cooking spray Serve with ¼ c. salsa Side of 1 small apple Nutritional Analysis: 269 calories (39 from fat), 4 g total fat (2 g saturated fat), 186 mg cholesterol, 370 mg sodium, 47 g carbohydrates, 7 g fiber, 21 g sugar, 9 g protein Iced Coffee made with: Pour 1 c. milk, fat-free and 1 c. coffee, black and ½ t. vanilla extract over ice Nutritional Analysis: 80 calories (0 from fat), 0 g total fat (0 g saturated fat), 5 mg cholesterol, 187 mg sodium, 12 g carbohydrates, 0 g fiber, 12 g sugar, 8 g protein Dessert Chocolate-y Yogurt Fruit Dip made with: 5 chocolate Kisses * 6 oz. plain Greek yogurt, low-fat 1 ½ t. peanut butter ¼ t. vanilla extract 1 large (4 oz.) pear for dipping Pop Kisses in microwave for around 30 seconds or so, keeping in mind that they will not completely melt. Stir Kisses, vanilla and peanut butter into yogurt. Enjoy with pear slices. The sweetness of the fruit balances the tartness of the yogurt. Nutritional Analysis: 410 calories (166 from fat), 16 g total fat (7 g saturated fat), 31 mg cholesterol, 148 mg sodium, 49 g carbohydrates, 8 g fiber, 33 g sugar, 15 g protein 1/3 c. hummus * 2 corn tortillas, 6 in. across *Count any choice labeled carbohydrate as a starch for **Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes. 1 c. cucumbers and radishes, raw ½ c. canned pineapple Toast corn tortillas on the stove with cooking spray or pop them in the toaster, watching carefully so they don t burn. Spread hummus over tortillas, toss in a few veggies and roll up to enjoy. Save a little hummus to dip remaining veggies. Nutritional Analysis: 359 calories (75 from fat), 9 g total fat (1 g saturated fat), 0 mg cholesterol, 430 mg sodium, 60 g carbohydrates, 10 g fiber, 15 g sugar, 9 g protein

TOPS 28 Day Meal Planner for Members Day 26 1 toaster waffle, 4-in. across 1 T. almond butter 1 medium banana, sliced 1 small latte made with fat-free milk Nutritional Analysis: 375 calories (106 from fat), 12 g total fat (1 g saturated fat), 8 mg cholesterol, 443 mg sodium, 57 g carbohydrates, 2 g fiber, 20 g sugar, 12 g protein 3 c. air-popped popcorn, no fat added Nutritional Analysis: 90 calories (0 from fat), 0 g total fat (0 g saturated fat), 0 mg cholesterol, 0 mg sodium, 18 g carbohydrates, 3 g fiber, 0 g sugar, 3 g protein Tuna Noodle Pasta made with: 2 oz. tuna (packed in water) 6 oz. fruit soy yogurt, low-fat * 12 almonds Nutritional Analysis: 235 calories (81 from fat), 9 g total fat (1 g saturated fat), 0 mg cholesterol, 26 mg sodium, 31 g carbohydrates, 3 g fiber, 19 g sugar, 7 g protein 1/3 c. whole-wheat pasta, cooked 1 ½ c. zucchini noodles, raw 1 T. parmesan cheese, grated 1/2 garlic clove, minced Sprinkle of salt and pepper 1 small apple Salad made with: 2 oz. cooked chicken 1 c. salad greens Boil the pasta in a pot and drain in a strainer per package instructions. Leaving the cooked pasta in the strainer, return the pot to the stove and add olive oil to the pot. Add fresh minced garlic to the oil and stir for about 30 seconds, being careful not to burn. Once the garlic is fragrant, add the pasta, zucchini noodles, tuna and parmesan cheese to the pot and stir. Add salt and pepper to taste. 1 ½ c. cucumbers, radishes and tomatoes 1/3 c. quinoa 2 T. regular salad dressing Nutritional Analysis: 303 calories (53 from fat), 5 g total fat (0 g saturated fat), 18 mg cholesterol, 340 mg sodium, 34 g carbohydrates, 4 g fiber, 19 g sugar, 18 g protein Side of 17 small grapes Nutritional Analysis: 415 calories (157 from fat), 19 g total fat (5 g saturated fat), 40 mg cholesterol, 558 mg sodium, 37 g carbohydrates, 8 g fiber, 12 g sugar, 15 g protein Dessert 1 frozen fruit juice bar * Nutritional Analysis: 67 calories (0 from fat), 0 g total fat (0 g saturated fat), 0 mg cholesterol, 3 mg sodium, 15 g carbohydrates, 1 g fiber, 14 g sugar, 1 g protein *Count any choice labeled carbohydrate as a starch for

TOPS 28 Day Meal Planner for Members Day 27 1 toaster waffle, 4-in. across 3 c. air-popped popcorn, no fat added 1 T. almond butter 1 medium banana, sliced 1 small latte made with fat-free milk Nutritional Analysis: 90 calories (0 from fat), 0 g total fat (0 g saturated fat), 0 mg cholesterol, 0 mg sodium, 18 g carbohydrates, 3 g fiber, 0 g sugar, 3 g protein Nutritional Analysis: 375 calories (106 from fat), 12 g total fat (1 g saturated fat), 8 mg cholesterol, 443 mg sodium, 57 g carbohydrates, 2 g fiber, 20 g sugar, 12 g protein 6 oz. fruit soy yogurt, low-fat * ½ c. garbanzo beans 1 ½ c. mixed broccoli, peppers and onion, cooked 1 c. butternut squash cubes, cooked ¾ c. blueberries Garlic and herbs or spices to taste Nutritional Analysis: 213 calories (18 from fat), 2 g total fat (0 g saturated fat), 0 mg cholesterol, 26 mg sodium, 45 g carbohydrates, 4 g fiber, 19 g sugar, 5 g protein Avocado and Chicken Salad made with: 3 oz. cooked chicken 4 T. avocado 2 T. avocado Heat oil in pan, stir in garlic and onion, making sure to not burn, then add vegetables and garbanzo beans. You may want to roast butternut squash cubes separately, then add them to the mix. Top with spices and seasonings of your choice and sliced avocado. Nutritional Analysis: 385 calories (85 from fat), 11 g total fat (2 g saturated fat), 0 mg cholesterol, 374 mg sodium, 65 g carbohydrates, 13 g fiber, 7 g sugar, 18 g protein ½ T. onion, finely chopped 1 c. sliced radishes and cucumber, raw Squeeze of lime juice Salt and pepper to taste Dessert 1 frozen fruit juice bar * Nutritional Analysis: 67 calories (0 from fat), 0 g total fat (0 g saturated fat), 0 mg cholesterol, 3 mg sodium, 15 g carbohydrates, 1 g fiber, 14 g sugar, 1 g protein Side of 17 small grapes Add all ingredients (except the grapes) to bowl and gently toss. *Count any choice labeled carbohydrate as a starch for Nutritional Analysis: 334 calories (149 from fat), 17 g total fat (5 g saturated fat), 48 mg cholesterol, 449 mg sodium, 12 g carbohydrates, 4 g fiber, 7 g sugar, 20 g protein

TOPS 28 Day Meal Planner for Members Day 28 1 whole-wheat English muffin with 1 ½ t. almond butter ½ of a large (4 oz.) pear, sliced 1 c. milk, fat-free 1 egg cooked on stove with cooking spray Nutritional Analysis: 309 calories (80 from fat), 9 g total fat (3 g saturated fat), 192 mg cholesterol, 455 mg sodium, 67 g carbohydrates, 7 g fiber, 31 g sugar, 20 g protein 6 oz. plain Greek yogurt, low-fat ¾ c. blueberries Nutritional Analysis: 175 calories (58 from fat), 6 g total fat (2 g saturated fat), 26 mg cholesterol, 90 mg sodium, 24 g carbohydrates, 3 g fiber, 11 g sugar, 11 g protein Zucchini Dippers made with: 1 ½ c. zucchini sticks, raw 3 T. Italian-seasoned breadcrumbs 1/8 t. garlic powder 1/2 T. parmesan cheese, grated Sprinkle of salt and pepper 1 egg ½ c. pasta/spaghetti sauce for dipping Side of ½ of a large (4 oz.) pear, sliced In a bowl, whisk egg with a sprinkle of salt and pepper. In a separate bowl, mix bread crumbs, parmesan and garlic powder. Cut ends off of 1 medium zucchini and cut into French fry-like sticks. Dip zucchini sticks into beaten egg and then roll in bread crumb mixture. Place in a preheated oven (about 350 F) for about 15 20 minutes. Serve with warmed pasta sauce. Nutritional Analysis: 380 calories (92 from fat), 11 g total fat (2 g saturated fat), 190 mg cholesterol, 699 mg sodium, 40 g carbohydrates, 16 g fiber, 15 g sugar, 14 g protein 2 servings of no-bake cashew coconut bites* (two bites total) Nutritional Analysis: 200 calories (130 from fat), 10 g total fat (5 g saturated fat), 0 mg cholesterol, 40 mg sodium, 30 g carbohydrates, 2 g fiber, 24 g sugar, 2 g protein Taco Salad made with: 1 cup bell peppers and onions, cooked 3 oz. ground turkey, cooked 1/8 t. taco seasoning 1 c. salad greens ¼ c. salsa Nutritional Analysis: 264 calories (126 from fat), 12 g total fat (2 g saturated fat), 68 mg cholesterol, 376 mg sodium, 13 g carbohydrates, 4 g fiber, 3 g sugar, 19 g protein Dessert 17 small grapes, frozen 5 chocolate Kisses ** Nutritional Analysis: 165 calories (75 from fat), 6 g total fat (4 g saturated fat), 5 mg cholesterol, 24 mg sodium, 28 g carbohydrates, 2 g fiber, 22 g sugar, 1 g protein *Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes. **Count any choice labeled carbohydrate as a starch for

No-bake Cashew Coconut Bites By Katie Ferraro, MPH, RD, CDE Servings: 15 Ingredients ½ c. salted cashews 10 dates, pitted and coarsely chopped ½ c. sweetened, shredded coconut, divided 1 ½ T. coconut oil, divided 1 T. water Instructions 1. Heat skillet over low-medium heat. Add cashews and toast until brown, about 5 min., stirring or shaking the pan constantly. 2. In a food processor, pulse toasted cashews 5-10 times or until very finely chopped. Add dates, ¼ c. shredded coconut, 1 T. coconut oil and water. Process for 30-60 sec. or until mixture forms and no large chunks of cashews or dates remain. Add additional ½ T. of coconut oil (if needed) to maintain moist texture. 3. Place remaining ¼ c. shredded coconut in a shallow bowl. Using your hands, roll cashew mixture into 15 individual balls. Roll each ball in remaining shredded coconut and place in mini cupcake paper. 4. Refrigerate at least 15 min. before serving. Nutrient value per serving Serving Size = 1 bite Exchanges... ½ starch... 1 fat Calories... 100 Calories from Fat... 65 Total Fat... 5 g Saturated Fat.....2 ½ g Cholesterol... 0 mg Sodium... 20 mg Carbohydrate... 15 g Fiber... 1 g Sugar... 12 g Protein... 1 g Notes Prep and cook time: 30 min. Note: All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change. These no-bake cashew coconut bites will satisfy even the sweetest sweet tooth. They work with low-carb meal plans and take just 30 min. to prepare. Place the balls in mini cupcake papers to keep them from sticking together. If you can t find dates, try prunes. GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. Check the label on each ingredient to make sure the brand you are using does not contain these grains in any form (flour, bread stuffing, bran germ, malt, starch, etc.). More recipes are available in the member area of www.tops.org.

Balsamic-Marinated Flank Steak By Mary Reilly Servings: 2 Ingredients Nutrient value per serving: 3 oz. steak and ¼ c. peppers and scallions per person ¼ c. balsamic vinegar 2 t. reduced-sodium, gluten-free tamari* 2 t. canola oil 2 t. honey 2 cloves garlic, minced 6 oz. flank steak 2 med. red bell peppers, cut in half through the stem end, with cores and tops removed 1 bunch scallions Exchanges... 2 vegetable... 3 protein... 3 fat... 1 other carb Calories... 325 Calories from Fat... 135 Total Fat... 15 g Saturated Fat... 5 g Cholesterol... 51 mg Sodium... 244 mg Carbohydrate... 20 g Fiber... 3 g Sugar... 16 g Protein... 25 g Instructions 1. Prepare your grill. While it gets started, mix the vinegar, tamari, oil, honey and garlic in a medium bowl. Drop the steak into the bowl, swirling it around to cover it in the marinade. Add the peppers and scallions to the bowl and cover them in the marinade as well. 2. When the grill is ready, lay the steak, peppers and scallions separately on the grill. Discard any remaining marinade. 3. Cook the steak for about 4 min. per side for medium doneness. Remove the steak and let the peppers and scallions keep cooking. Let the steak rest for 5 min. Remove the vegetables from the grill. Cut the peppers into thin strips. Slice the steak, against the grain, into ¼-in. slices. Serve the steak with the peppers and scallions. Notes Prep and cook time: 25 min GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. Check the label on each ingredient to make sure the brand you are using does not contain these items in any form For simplicity s sake; count other carbs as starches. Note: All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change. If you have dietary restrictions, always check the ingredients list on packaged foods to make sure they do not contain wheat or animal products. *Most brands of tamari (aged soy sauce) are certified gluten-free, but it doesn t hurt to check the bottle. More recipes are available in the member area of www.tops.org.