tops® 28 day meal planner for members day 22€¦ · a tasty sammich!) 1 whole-wheat english...

©2019 by TOPS Club Inc. www.tops.org TOPS Headquarters (414) 482-4620

TOPS® 28 Day Meal Planner for Members – Day 22

Breakfast

2 toaster waffles, 4-in. across

¼ c. ricotta cheese, low-fat

1 t. jam or jelly, light

½ medium banana

6 almonds, sliced or crushed

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

A.M. Snack

1 small latte made with fat-free milk

½ medium banana

1 ½ t. peanut butter


Lunch

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

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.


P.M. Snack

1/3 c. hummus *

1 ½ c. bell pepper strips and cherry tomatoes,

raw

17 small grapes


Dinner

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

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.


*Count any choice labeled “carbohydrate” as a starch for simplicity’s sake.

http://www.tops.org/



Breakfast

2 toaster waffles, 4-in. across

¼ c. ricotta cheese, low-fat

1 t. jam or jelly, light

½ medium banana

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

A.M. Snack

6 oz. plain Greek yogurt, low-fat

½ medium banana

½ t. honey




Lunch

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. olive oil

1 T. parmesan cheese, grated

1/2 garlic clove, minced


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.


P.M. Snack

2 servings of no-bake cashew coconut bites* (two bites

total)


saturated fat), 0 mg cholesterol, 40 mg sodium, 30 g carbohydrates,

2 g fiber, 24 g sugar, 2 g protein

Dinner

Creamy Mushroom Soup made with:


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.


Nighttime Snack

1/3 c. hummus **

1 ½ c. bell pepper strips and cherry tomatoes, raw

17 small grapes


*Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes.

**Count any choice labeled “carbohydrate” as a starch for simplicity’s sake.




Breakfast

½ c. oatmeal, cooked


¾ c. blueberries

1 ½ t. almond butter

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


A.M. Snack


½ c. canned pineapple




Lunch

Tuna Sammich made with:

(Not just a sandwich ... a tasty sammich!)

1 whole-wheat English muffin, toasted


2 T. avocado

1 t. mustard

Several salad green leaves

Side of 1 c. cherry tomatoes and cucumbers, raw




P.M. Snack

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


Dinner

Protein Power Bowl made with:

1 ½ c. Brussels sprouts, cooked

¼ c. scallions, cooked

3 oz. beef flank steak

1 t. olive oil, divided

Garlic to taste

2/3 c. quinoa

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.




Nighttime Snack

1 large (4 oz.) pear


*Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes.




Breakfast

Breakfast Skillet made with:

1 c. butternut squash cubes, cooked

½ c. broccoli, cooked

1 egg

Cooking spray

Serve with ¼ c. salsa

Side of 1 small apple




A.M. Snack

Iced Coffee made with:

Pour 1 c. milk, fat-free and

1 c. coffee, black and

½ t. vanilla extract over ice




Lunch

1/3 c. hummus *

2 corn tortillas, 6 in. across

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.




Dinner

1 serving of Balsamic-marinated flank steak**




Dessert

Chocolate-y Yogurt Fruit Dip made with:

5 chocolate Kisses® *


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.



**Recipe available in the Members Area of www.tops.org under Healthy Eating & Recipes.




Breakfast

1 toaster waffle, 4-in. across

1 T. almond butter

1 medium banana, sliced





A.M. Snack

6 oz. fruit soy yogurt, low-fat *

12 almonds




Lunch

Salad made with:


1 c. salad greens

1 ½ c. cucumbers, radishes and tomatoes

1/3 c. quinoa

2 T. regular salad dressing

Side of 17 small grapes


P.M. Snack

3 c. air-popped popcorn, no fat added




Dinner

Tuna Noodle Pasta made with:


1/3 c. whole-wheat pasta, cooked

1 ½ c. zucchini noodles, raw

1 t. olive oil

1 T. parmesan cheese, grated

1/2 garlic clove, minced


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.




Dessert

1 frozen fruit juice bar *






Breakfast

1 toaster waffle, 4-in. across

1 T. almond butter

1 medium banana, sliced





A.M. Snack

6 oz. fruit soy yogurt, low-fat *

¾ c. blueberries




Lunch

Avocado and Chicken Salad made with:


4 T. avocado

½ T. onion, finely chopped

1 c. sliced radishes and cucumber, raw

1 t. olive oil

Squeeze of lime juice

Salt and pepper to taste

Side of 17 small grapes

Add all ingredients (except the grapes) to bowl and gently toss.




P.M. Snack

3 c. air-popped popcorn, no fat added




Dinner

½ c. garbanzo beans

1 ½ c. mixed broccoli, peppers and onion,

cooked

1 c. butternut squash cubes, cooked

1 t. olive oil

Garlic and herbs or spices to taste

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.




Dessert

1 frozen fruit juice bar *


*Count any choice labeled “carbohydrate” as a starch for

simplicity’s sake.




Breakfast

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




A.M. Snack


¾ c. blueberries




Lunch

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


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.




P.M. Snack

2 servings of no-bake cashew coconut bites* (two

bites total)


Dinner

Taco Salad made with:

1 cup bell peppers and onions, cooked

3 oz. ground turkey, cooked

1/8 t. taco seasoning

1 t. olive oil

1 c. salad greens

¼ c. salsa


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 simplicity’s sake.


http://www.tops.org/tops/TOPS/Member/Recipe_Docs/desserts/No-Bake_Cashew_Coconut_Bites.pdf

More recipes are available in the member area of www.tops.org.

No-bake Cashew Coconut Bites By Katie Ferraro, MPH, RD, CDE Servings: 15

Ingredients Nutrient value per serving Serving Size = 1 bite

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

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

Instructions Notes

1. Heat skillet over low-medium heat. Add cashewsand toast until brown, about 5 min., stirring or shaking the pan constantly. 2. In a food processor, pulse toasted cashews 5-10times 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 ashallow 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.

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 Notes

1. Prepare your grill. While it gets started, mix thevinegar, 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 andscallions separately on the grill. Discard any remaining marinade. 3. Cook the steak for about 4 min. per side formedium 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.

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) arecertified gluten-free, but it doesn’t hurt to check the bottle.

tops® 28 day meal planner for members day 22€¦ · a tasty sammich!) 1 whole-wheat english...

Documents