TOPS 28 Day Meal Planner for Members Day 8 Avocado Toast made with: P.M. Snack ½ of a large (4 oz.) pear 1 1-oz. slice of whole-wheat bread, toasted 2 T. avocado, smashed 1 T. peanut butter Sprinkle of red pepper flakes Side of 17 small grapes Nutritional Analysis: 232 calories (67 from fat), 8 g total fat (2 g saturated fat), 5 mg cholesterol, 204 mg sodium, 31 g carbohydrates, 5 g fiber, 11 g sugar, 13 g protein Nutritional Analysis: 175 calories (42 from fat), 5 g total fat (1 g saturated fat), 0 mg cholesterol, 140 mg sodium, 29 g carbohydrates, 4 g fiber, 12 g sugar, 5 g protein 1 serving of bean & veggie enchiladas* 1 string cheese, light ½ of a large (4 oz.) pear Top with 2 T. avocado Side of 8 baked tortilla chips and ¼ c. salsa Nutritional Analysis: 208 calories (39 from fat), 5 g total fat (3 g saturated fat), 23 mg cholesterol, 301 mg sodium, 27 g carbohydrates, 4 g fiber, 10 g sugar, 16 g protein Salmon Salad made with: Nutritional Analysis: 422 calories (172 from fat), 11 g total fat (2 g saturated fat), 0 mg cholesterol, 820 mg sodium, 56 g carbohydrates, 10 g fiber, 15 g sugar, 12 g protein *Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes. 1 c. salad greens 1 c. mixed vegetables, raw (no corn or peas) 2 oz. salmon (packed in water) 2/3 c. couscous Wedges from 1 medium orange 2 T. salad dressing, regular Nutritional Analysis: 520 calories (180 from fat), 21 g total fat (5 g saturated fat), 48 mg cholesterol, 350 mg sodium, 59 g carbohydrates, 3 g fiber, 16 g sugar, 22 g protein
TOPS 28 Day Meal Planner for Members Day 9 P.M. Snack Avocado n Egg Toast made with: 1 medium banana 1 1-oz. slice of whole-wheat bread, toasted 1 T. peanut butter 2 T. avocado, smashed 1 granola bar, ¾ oz. 1 egg cooked on stove with cooking spray Sprinkle of red pepper flakes 1 large (4 oz.) pear Nutritional Analysis: 293 calories (81 from fat), 9 g total fat (3 g saturated fat), 186 mg cholesterol, 198 mg sodium, 44 g carbohydrates, 10 g fiber, 22 g sugar, 13 g protein Nutritional Analysis: 288 calories (87 from fat), 10 g total fat (2 g saturated fat), 0 mg cholesterol, 157 mg sodium, 27 g carbohydrates, 3 g fiber, 15 g sugar, 6 g protein 1 serving of bean & veggie enchiladas** Top with 4 T. avocado 1 serving of Greek yogurt veggie dip* 1 c. baby carrots and cucumbers, raw 8 baked tortilla chips Nutritional Analysis: 321 calories (105 from fat), 12 g total fat (3 g saturated fat), 0 mg cholesterol, 575 mg sodium, 33 g carbohydrates, 9 g fiber, 3 g sugar, 9 g protein Nutritional Analysis: 246 calories (128 from fat), 6 g total fat (0 g saturated fat), 0 mg cholesterol, 655 mg sodium, 32 g carbohydrates, 5 g fiber, 16 g sugar, 9 g protein Turkey Sandwich with: 1 whole-grain sandwich flat bun *Make your own veggie dip to enjoy this week. Mix 6 oz. plain, low-fat Greek yogurt with ¼ t. Worcestershire sauce, 1/8 t. each of garlic powder, onion powder, dried dill and cayenne pepper. Add salt to taste and enjoy! **Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes. 2 oz. deli turkey 1 t. mayonnaise, regular ½ t. mustard Several spinach leaves Side of 1 c. sugar snap peas Nutritional Analysis: 270 calories (34 from fat), 5 g total fat (0 g saturated fat), 35 mg cholesterol, 602 mg sodium, 38 g carbohydrates, 5 g fiber, 6 g sugar, 19 g protein
TOPS 28 Day Meal Planner for Members Day 10 Avocado n Egg Toast made with: Garlic Pasta With Chicken and Broccoli: 1 1-oz. slice of whole-wheat bread, toasted 2/3 c. whole-wheat pasta, cooked 2 T. avocado, smashed ½ c. broccoli, cooked 1 egg cooked on stove with cooking spray 3 oz. cooked chicken Sprinkle of red pepper flakes 2 t. butter 1 large (4 oz.) pear 1 garlic clove, minced Nutritional Analysis: 293 calories (81 from fat), 9 g total fat (3 g saturated fat), 183 mg cholesterol, 198 mg sodium, 44 g carbohydrates, 10 g fiber, 22 g sugar, 13 g protein 1 serving of Greek yogurt veggie dip* 1 c. baby carrots and cucumbers, raw 8 baked tortilla chips Nutritional Analysis: 246 calories (128 from fat), 6 g total fat (0 g saturated fat), 0 mg cholesterol, 655 mg sodium, 32 g carbohydrates, 5 g fiber, 16 g sugar, 9 g protein 1 T. Parmesan cheese, grated Salt and pepper to taste 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 melt butter in the pot. Add fresh minced garlic to the butter and stir for about 30 seconds, being careful not to burn. Once the garlic is fragrant, add the pasta, chicken, broccoli and Parmesan cheese to the pot and stir. Add salt and pepper to taste. Nutritional Analysis: 543 calories (58 from fat), 8 g total fat (5 g saturated fat), 58 mg cholesterol, 553 mg sodium, 48 g carbohydrates, 8 g fiber, 6 g sugar, 30 g protein 1 serving of bean & veggie enchiladas** Side of 17 small grapes Nutritional Analysis: 291 calories (37 from fat), 4 g total fat (1 g saturated fat), 0 mg cholesterol, 569 mg sodium, 44 g carbohydrates, 10 g fiber, 13 g sugar, 7 g protein *Make your own veggie dip to enjoy this week. Mix 6 oz. plain, low-fat Greek yogurt with ¼ t. Worcestershire sauce, 1/8 t. each of garlic powder, onion powder, dried dill and cayenne pepper. Add salt to taste and enjoy! **Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes. P.M. Snack ½ medium banana 1 ½ t. peanut butter Nutritional Analysis: 99 calories (33 from fat), 4 g total fat (1 g saturated fat), 1 mg cholesterol, 39 mg sodium, 22 g carbohydrates, 1 g fiber, 8 g sugar, 3 g protein
TOPS 28 Day Meal Planner for Members Day 11 P.M. Snack ½ c. oatmeal, cooked ½ t. honey 1 string cheese, light 1 orange, medium ½ medium banana 1 T. peanut butter 1 granola bar, ¾ oz. Nutritional Analysis: 236 calories (87 from fat), 10 g total fat (2 g saturated fat), 0 mg cholesterol, 157 mg sodium, 27 g carbohydrates, 3 g fiber, 15 g sugar, 6 g protein Use ½ c. milk to cook ¼ c. dry oats, and save remaining milk for coffee. Stir honey into cooked oatmeal. Garlic Pasta With Chicken and Broccoli: Nutritional Analysis: 311 calories (52 from fat), 7 g total fat (3 g saturated fat), 23 mg cholesterol, 359 mg sodium, 48 g carbohydrates, 4 g fiber, 19 g sugar, 18 g protein 8 baked tortilla chips 6 baby carrots ¼ c. salsa Nutritional Analysis: 171 calories (30 from fat), 3 g total fat (0 g saturated fat), 0 mg cholesterol, 402 mg sodium, 30 g carbohydrates, 3 g fiber, 14 g sugar, 4 g protein 2/3 c. whole-wheat pasta, cooked 1 c. broccoli, cooked 2 oz. cooked chicken 2 t. butter 1 garlic clove, minced 1 T. Parmesan cheese, grated Salt and pepper to taste Simple Salad made with: 1 c. salad greens 1 small apple, sliced 1 hard-boiled egg 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 melt butter in the pot. Add fresh minced garlic to the butter and stir for about 30 seconds, being careful not to burn. Once the garlic is fragrant, add the pasta, chicken, broccoli and Parmesan cheese to the pot and stir. Add salt and pepper to taste. Nutritional Analysis: 543 calories (58 from fat), 8 g total fat (5 g saturated fat), 58 mg cholesterol, 553 mg sodium, 48 g carbohydrates, 8 g fiber, 6 g sugar, 30 g protein 6 almonds Dessert 1 T. salad dressing, regular Nutritional Analysis: 217 calories (171 from fat), 20 g total fat (4 g saturated fat), 190 mg cholesterol, 277 mg sodium, 19 g carbohydrates, 4 g fiber, 12 g sugar, 10 g protein 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, 20 mg sodium, 28 g carbohydrates, 2 g fiber, 20 g sugar, 1 g protein *Count any choice labeled carbohydrate as a starch for simplicity s sake.
TOPS 28 Day Meal Planner for Members Day 12 2 corn tortillas, 6 in. across 1 egg scrambled on stove with cooking spray Top egg with a drizzle of hot sauce 2 T. avocado Homemade Croutons made with: 1 1-oz. slice of whole-wheat bread 1 t. olive oil Garlic powder Heat olive oil in pan. Tear up bread into small pieces and add to oil. Stir until croutons are golden brown and top with garlic powder. 6 oz. plain Greek yogurt, low-fat Top with ¾ c. blueberries Nutritional Analysis: 110 calories (48 from fat), 5 g total fat (0 g saturated fat), 0 mg cholesterol, 132 mg sodium, 12 g carbohydrates, 2 g fiber, 2 g sugar, 4 g protein Pop corn tortillas in the toaster, then fill with scrambled egg and avocado. Nutritional Analysis: 436 calories (141 from fat), 18 g total fat (4 g saturated fat), 212 mg cholesterol, 272 mg sodium, 54 g carbohydrates, 5 g fiber, 13 g sugar, 20 g protein 3 oz. roasted salmon 1 c. (2 oz.) oven-baked sweet potatoes Spicy Cauliflower made with: 1 medium banana 1 c. cauliflower, roasted 1 granola bar, ¾ oz. 1 t. butter 6 almonds 2-3 shakes of hot sauce Nutritional Analysis: 277 calories (82 from fat), 10 g total fat (0 g saturated fat), 0 mg cholesterol, 129 mg sodium, 25 g carbohydrates, 3 g fiber, 15 g sugar, 5 g protein Sprinkle of garlic and chili powder Salt and pepper to taste Simple Salad made with: To make spicy cauliflower, spray florets with cooking spray and place in a preheated oven (about 350 F) for 15-20 minutes. Remove and mix with butter, garlic powder, chili powder and hot sauce. 1 c. salad greens 1 c. mixed vegetables, raw (no corn or peas) 2 T. dried cranberries Nutritional Analysis: 378 calories (128 from fat), 16 g total fat (4 g saturated fat), 75 mg cholesterol, 219 mg sodium, 54 g carbohydrates, 5 g fiber, 24 g sugar, 26 g protein Dessert 1 T. salad dressing, regular 1 string cheese, light Nutritional Analysis: 219 calories (109 from fat), 13 g total fat (5 g saturated fat), 22 mg cholesterol, 342 mg sodium, 19 g carbohydrates, 4 g fiber, 12 g sugar, 9 g protein 1 envelope hot chocolate * made with Nutritional Analysis: 128 calories (18 from fat), 2 g total fat (2 g saturated fat), 5 mg cholesterol, 298 mg sodium, 35 g carbohydrates, 0 g fiber, 19 g sugar, 9 g protein *Count any choice labeled carbohydrate as a starch for simplicity s sake.
TOPS 28 Day Meal Planner for Members Day 13 Creamy Overnight Oats Nutritional Analysis: 311 calories (36 from fat), 5 g total fat (0 g saturated fat), 0 mg cholesterol, 474 mg sodium, 65 g carbohydrates, 13 g fiber, 26 g sugar, 9 g protein In a Mason jar, mix ¼ c. dry rolled oats with 6 oz. plain Greek yogurt, low-fat Burrito Bowl made with: ½ t. vanilla extract 1 cup bell peppers and onions, cooked Cover and refrigerate for at least 8 hours to enjoy as a quick ½ c. black beans breakfast in the morning. ¼ c. shredded mozzarella cheese, part-skim Top with 1 medium sliced banana 8 black olives, sliced ½ t. honey ¼ c. salsa 4 pecan halves, crushed 1 corn tortilla, 6-in. across Nutritional Analysis: 368 calories (134 from fat), 12 g total fat (2 g saturated fat), 26 mg cholesterol, 176 mg sodium, 36 g carbohydrates, 5 g fiber, 18 g sugar, 19 g protein 1 t. olive oil, divided Squeeze of lime juice Pinch of salt 8 baked tortilla chips Heat 1/2 teaspoon of oil in a pan and saute peppers and onions until the onions are translucent. Remove from pan and set aside. 6 baby carrots ¼ c. salsa Nutritional Analysis: 171 calories (30 from fat), 3 g total fat (0 g saturated fat), 0 mg cholesterol, 402 mg sodium, 30 g carbohydrates, 3 g fiber, 14 g sugar, 4 g protein Turkey Sandwich with: Using the same pan, heat another 1/2 teaspoon of oil. In a small bowl, smash black beans with a fork. Add smashed beans to the pan and stir to coat with oil. Heat beans for about five minutes, being careful not to burn. Add beans to a plate and top with a pinch of salt and a squeeze of lime juice. Add peppers and onions, cheese, olives and salsa. Tear apart corn tortilla and add to the top. Nutritional Analysis: 308 calories (101 from fat), 12 g total fat (2 g saturated fat), 9 mg cholesterol, 593 mg sodium, 44 g carbohydrates, 12 g fiber, 6 g sugar, 12 g protein 1 whole-grain sandwich flat bun 3 oz. deli turkey 1 t. mayonnaise, regular ½ t. mustard ½ c. cucumbers, sliced Side of 1 c. sugar snap peas 1 large (4 oz.) pear Dessert 1 envelope hot chocolate * made with 2 T. whipped cream Nutritional Analysis: 243 calories (59 from fat), 6 g total fat (6 g saturated fat), 23 mg cholesterol, 303 mg sodium, 35 g carbohydrates, 0 g fiber, 19 g sugar, 9 g protein *Count any choice labeled carbohydrate as a starch for simplicity s sake.
TOPS 28 Day Meal Planner for Members Day 14 ½ c. oatmeal, cooked ½ t. honey 1 ½ t. peanut butter 1 string cheese, light 1 medium banana Use ½ c. milk to cook ¼ c. dry oats, and save remaining milk for coffee if you wish. Stir honey and peanut butter into cooked oatmeal. Top with sliced banana. Nutritional Analysis: 403 calories (85 from fat), 11 g total fat (4 g saturated fat), 23 mg cholesterol, 397 mg sodium, 55 g carbohydrates, 3 g fiber, 14 g sugar, 21 g protein 1 granola bar, ¾ oz. Iced Coffee made with: Pour and 1 c. coffee, black and ½ t. vanilla extract over ice Nutritional Analysis: 170 calories (20 from fat), 2 g total fat (0 g saturated fat), 0 mg cholesterol, 208 mg sodium, 21 g carbohydrates, 1 g fiber, 7 g sugar, 9 g protein Chicken Sandwich with: 1 whole-grain sandwich flat bun 2 oz. cooked chicken 1 t. mayonnaise, regular ½ t. mustard ½ c. cucumbers, sliced 6 baby carrots Top sandwich with a few slices of cucumber for a tasty crunch! Burrito Bowl made with: 1 ½ cup bell peppers and onions, cooked ½ c. black beans ¼ c. shredded mozzarella cheese, part-skim 8 black olives, sliced ¼ c. salsa 2 corn tortillas, 6-in. across 1 t. olive oil, divided Squeeze of lime juice Pinch of salt Heat 1/2 teaspoon of oil in a pan and saute peppers and onions until the onions are translucent. Remove from pan and set aside. Using the same pan, heat another 1/2 teaspoon of oil. In a small bowl, smash black beans with a fork. Add smashed beans to the pan and stir to coat with oil. Heat beans for about five minutes, being careful not to burn. Add beans to a plate and top with a pinch of salt and a squeeze of lime juice. Add peppers and onions, cheese, olives and salsa. Tear apart corn tortillas and add to the top. Nutritional Analysis: 308 calories (101 from fat), 12 g total fat (2 g saturated fat), 9 mg cholesterol, 593 mg sodium, 44 g carbohydrates, 12 g fiber, 6 g sugar, 12 g protein Dessert 2 small apples 1 t. butter, melted Sprinkle of cinnamon and 1/8 t. vanilla Slice apples and mix in a bowl with above ingredients. Place in a preheated oven (about 350 F) for about 15-20 minutes or until apples are soft. If you d like to add 2 T. whipped cream, just skip one of the fat exchanges for today! Nutritional Analysis: 243 calories (59 from fat), 6 g total fat (6 g saturated fat), 23 mg cholesterol, 303 mg sodium, 35 g carbohydrates, 0 g fiber, 19 g sugar, 9 g protein Nutritional Analysis: 282 calories (32 from fat), 6 g total fat (1 g saturated fat), 34 mg cholesterol, 577 mg sodium, 29 g carbohydrates, 4 g fiber, 4 g sugar, 16 g protein
Bean & Veggie Enchiladas By Dena McDowell, MS, RD Servings: 5 Ingredients Nutrient value per serving: 2 tortillas, each with 1/8 c. pepper/onion blend and 2 oz. refried beans per person 1 T. vegetable oil 1 med. red pepper, thinly sliced 1 med. green pepper, thinly sliced 1 med. yellow pepper, thinly sliced 1 med. yellow onion, thinly sliced ½ t. ground cumin ½ t. chili powder 1 (4-oz.) can green chilies, minced (spice preference of your choice) 1 (10-oz.) can fat-free refried beans cooking spray 1 (10-oz.) can green enchilada sauce 10 6-in. corn tortillas Instructions 1. Heat oven to 350 degrees Fahrenheit. 2. Sauté peppers and onions in oil on medium to low heat until tender. 3. Add the combined cumin and chili powder spices to pepper mix. 4. In a bowl, mix green chilies and refried beans together. 5. If using a glass pan (9 x 13 in.), lightly coat with cooking spray. Pour a quarter of the can of enchilada sauce in the pan. Spread evenly to coat bottom of the pan. 6. Take a corn tortilla and spread 1 oz. of bean mix evenly down the center of it. Add a spoonful of pepper mix on top of the bean mix. Roll and place in pan. 7. Repeat for the other 9 tortillas. Top with remaining enchilada sauce. 8. Cover and bake for 20 min. Exchanges... 2 starch... 2 vegetable... 1 protein... 1fat Calories... 231 Calories from Fat... 37 Total Fat... 4 g Saturated Fat... 1 g Cholesterol... 0 mg Sodium... 567 mg Carbohydrate... 29 g Fiber... 8 g Sugar... 3 g Protein... 7 g Notes Prep time: 1½ hour Cook time: 20 min. Note: All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change. For simplicity s sake, count other carbohydrates (other carbs) as starches. If you have dietary restrictions, always check the ingredients list on packaged foods to make sure they do not contain wheat or animal products. GLUTEN-FREE recipes are prepared without any wheat, barley, rye or triticale. VEGAN recipes are prepared without any animal products including fats, milk or eggs. 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 carbohydrates as starches. More recipes are available in the member area of www.tops.org.