tops® 28 day meal planner for members day 8 · 2019. 11. 11. · ©2019 by tops club inc. tops...

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

TOPS® 28 Day Meal Planner for Members – Day 8

Breakfast

Avocado Toast made with:

1 1-oz. slice of whole-wheat bread, toasted

2 T. avocado, smashed

Sprinkle of red pepper flakes

Side of 17 small grapes

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

A.M. Snack

1 string cheese, light

½ of a large (4 oz.) pear

1 c. milk, fat-free


Lunch

Salmon Salad made with:

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


P.M. Snack

½ of a large (4 oz.) pear

1 T. peanut butter

1 c. milk, fat-free


Dinner

1 serving of bean & veggie enchiladas*

Top with 2 T. avocado

Side of 8 baked tortilla chips and ¼ c. salsa


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

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Breakfast

Avocado ‘n Egg Toast made with:



1 egg cooked on stove with cooking spray


1 large (4 oz.) pear


A.M. Snack

1 serving of Greek yogurt veggie dip*

1 c. baby carrots and cucumbers, raw

8 baked tortilla chips


Lunch

Turkey Sandwich with:

1 whole-grain sandwich flat bun

2 oz. deli turkey

1 t. mayonnaise, regular

½ t. mustard

Several spinach leaves

Side of 1 c. sugar snap peas

1 c. milk, fat-free


P.M. Snack

1 medium banana

1 T. peanut butter

1 granola bar, ¾ oz.


Dinner

1 serving of bean & veggie enchiladas**

Top with 4 T. avocado


*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.




Breakfast

Avocado ‘n Egg Toast made with:



1 egg cooked on stove with cooking spray




A.M. Snack

1 serving of Greek yogurt veggie dip*

1 c. baby carrots and cucumbers, raw



Lunch

1 serving of bean & veggie enchiladas**

Side of 17 small grapes


P.M. Snack

½ medium banana

1 ½ t. peanut butter


Dinner

Garlic Pasta With Chicken and Broccoli:

2/3 c. whole-wheat pasta, cooked

½ c. broccoli, cooked

3 oz. cooked chicken

2 t. butter

1 garlic clove, minced

1 T. Parmesan cheese, grated

Salt and pepper to taste

1 c. milk, fat-free

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.


*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.




Breakfast

½ c. oatmeal, cooked

1 c. milk, fat-free

½ t. honey


1 orange, medium

Use ½ c. milk to cook ¼ c. dry oats, and save remaining milk for coffee. Stir honey into cooked oatmeal.


A.M. Snack


6 baby carrots

¼ c. salsa


Lunch

Simple Salad made with:

1 c. salad greens

1 small apple, sliced

1 hard-boiled egg

6 almonds



P.M. Snack

½ medium banana

1 T. peanut butter



Dinner

Garlic Pasta With Chicken and Broccoli:

2/3 c. whole-wheat pasta, cooked

1 c. broccoli, cooked


2 t. butter

1 garlic clove, minced

1 T. Parmesan cheese, grated


1 c. milk, fat-free

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.


Dessert

17 small grapes, frozen

5 chocolate Kisses® *


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




Breakfast

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

6 oz. plain Greek yogurt, low-fat

Top with ¾ c. blueberries

Pop corn tortillas in the toaster, then fill with scrambled egg and avocado.


A.M. Snack

1 medium banana


6 almonds


Lunch

Simple Salad made with:

1 c. salad greens

1 c. mixed vegetables, raw (no corn or peas)

2 T. dried cranberries




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.


Dinner

3 oz. roasted salmon

1 c. (2 oz.) oven-baked sweet potatoes

Spicy Cauliflower made with:

1 c. cauliflower, roasted

1 t. butter

2-3 shakes of hot sauce

Sprinkle of garlic and chili powder


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.


Dessert

1 envelope hot chocolate * made with

1 c. milk, fat-free






Breakfast

Creamy Overnight Oats

In a Mason jar, mix ¼ c. dry rolled oats with

6 oz. plain Greek yogurt, low-fat

½ t. vanilla extract

Cover and refrigerate for at least 8 hours to enjoy as a quick

breakfast in the morning.

Top with 1 medium sliced banana

½ t. honey

4 pecan halves, crushed


A.M. Snack


6 baby carrots

¼ c. salsa


Lunch

Turkey Sandwich with:


3 oz. deli turkey


½ t. mustard

½ c. cucumbers, sliced

Side of 1 c. sugar snap peas



Dinner

Burrito Bowl made with:

1 cup bell peppers and onions, cooked

½ c. black beans

¼ c. shredded mozzarella cheese, part-skim

8 black olives, sliced

¼ c. salsa

1 corn tortilla, 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 tortilla and add to the top.


Dessert

1 envelope hot chocolate * made with

1 c. milk, fat-free

2 T. whipped cream






Breakfast

½ c. oatmeal, cooked

1 c. milk, fat-free

½ t. honey

1 ½ t. peanut butter


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.


A.M. Snack

1 granola bar, ¾ oz. Iced Coffee made with:

Pour 1 c. milk, fat-free and

1 c. coffee, black and

½ t. vanilla extract over ice


Lunch

Chicken Sandwich with:




½ t. mustard

½ c. cucumbers, sliced

6 baby carrots

Top sandwich with a few slices of cucumber for a tasty crunch!


Dinner

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.


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!



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

Bean & Veggie EnchiladasBy 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

Exchanges ...................................... 2 starch.................................. 2 vegetable

............................................ 1 protein................................................................ 1fatCalories....................................................231Calories from Fat .......................................37Total Fat.................................................... 4 g Saturated Fat ............................................ 1 g Cholesterol............................................. 0 mgSodium............................................... 567 mgCarbohydrate ..........................................29 g Fiber..........................................................8 g Sugar ....................................................... 3 g Protein ...................................................... 7 g

Instructions Notes

1. Heat oven to 350 degrees Fahrenheit.2. Sauté peppers and onions in oil on medium to lowheat until tender. 3. Add the combined cumin and chili powder spices topepper mix. 4. In a bowl, mix green chilies and refried beanstogether. 5. If using a glass pan (9 x 13 in.), lightly coat withcooking 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 mixevenly down the center of it. Add a spoonful of peppermix on top of the bean mix. Roll and place in pan. 7. Repeat for the other 9 tortillas. Top with remainingenchilada sauce. 8. Cover and bake for 20 min.

Prep time: 1½ hourCook 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.

tops® 28 day meal planner for members day 8 · 2019. 11. 11. · ©2019 by tops club inc. tops...

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