®
         TOPS  28-day Meal Plan for Members                                                              DAY 1 
          
         Breakfast                                                         PM Snack 
           1 low-fat turkey breakfast sausage (86 Calories)                 1 pear, small (85 Calories) 
           2 whole wheat waffles, 4" diameter, toasted (180                                   ®
                                                                             4 Hershey Kisses  (110 Calories) 
           Calories)                                                       Total Snack Calories: 195 
           Lite syrup, 2 T. (50 Calories) 
           1 c. cut cantaloupe (54 Calories)                              Dinner 
           Coffee or tea, black or with sugar substitute (0 Calories)     Salad made with:  
         Total Breakfast Calories: 370                                      
         AM Snack                                                            2 c. shredded romaine lettuce (16 Calories) 
                                                                             1/2 c. chopped red bell pepper (23 Calories) 
           1 stick low-fat string cheese (70 Calories)                      1/4 c. grated carrots (11 Calories) 
           1 c. raw raspberries (64 Calories)                               2 T. light/low-fat salad dressing (50 Calories) 
         Total Snack Calories: 134                                            
         Lunch                                                               3 oz. roasted beef rib (207 Calories) 
                                                                             1 c. garlic mashed potatoes made with skim, nonfat milk 
         Mediterranean Salad made with:                                      (174 Calories) 
           3 c. raw spinach (21 Calories)                                   1 c. nonfat milk (90 Calories) 
           1/4 c. hummus (93 Calories)                                      1 c. cooked yellow squash, zucchini (20 Calories) 
           1/2 c. artichoke heart (45 Calories)                           Total Dinner Calories: 591 
           10 cherry tomatoes, sliced (31 Calories)                       Total Daily Calories: 1620 
          
           1 whole wheat pita (140 Calories)                              Still Hungry? 
         Total Lunch Calories: 330                                         If you are still feeling hungry after dinner, try adding more 
                                                                           servings of fruits and vegetables. It is a better choice than 
                                                                           ice cream, cookies or chips. 
          
         ©2012-2017 by TOPS Club Inc.                            www.tops.org TOPS® Headquarters 
           414-482-4620 
                      ®
         TOPS  28-day Meal Plan for Members                                                                  DAY 2 
          
         Breakfast                                                           PM Snack 
           1 banana, medium (100 Calories)                                    20 dry roasted peanuts, unsalted (117 Calories) 
           1 fried egg (72 Calories)                                          1/2 c. seedless grapes (52 Calories) 
           1 slice whole wheat bread (100 Calories)                         Total Snack Calories: 169 
           Coffee or tea, black or with sugar substitute (0 Calories)       Dinner 
         Total Breakfast Calories: 277 
                                                                             Salad made with: 
         AM Snack                                                              2 c. raw spinach, chopped vegetables (23 Calories) 
           1/2 c. nonfat cottage cheese (80 Calories)                         1/2 c. diced celery, 1/2 c. shredded cabbage, 1/4 c. 
           1/2 c. sliced raw mango (54 Calories)                              grated carrot (30 Calories) 
         Total Snack Calories: 134                                             2 T. light/low-fat salad dressing (50 Calories) 
                                                                               1/2 T. chopped chives (1 Calorie) 
         Lunch                                                                
         Low-fat Coleslaw made with:                                           3 oz. shredded carne asada (135 Calories) 
           1 1/2 c. red & green chopped cabbage (35 Calories)                 1 1/2 c. beet greens, cook, boiled, no salt (58 Calories) 
           2 T. nonfat mayo-type dressing (22 Calories)                       1/2 c. red Mexican beans (101 Calories) 
           15 sprigs fresh dill weed (1 Calorie)                              1 whole wheat tortilla (150 Calories) 
                                                                               1/4 c. tomato salsa (17 Calories) 
           3 oz. lamb rib, lean only, roasted (200 Calories)                Total Dinner Calories: 565 
           1 1/2 c. eggplant, cooked, boiled, no salt (50 Calories)         Total Daily Calories: 1599 
           3/4 c. wild rice, cooked (124 Calories) 
           1/2 c. fire-roasted, low sodium canned tomato (20                Still Hungry? 
            Calories)                                                        If you are still feeling hungry after dinner, try adding more 
         Total Lunch Calories: 454                                           servings of fruits and vegetables. It is a better choice than 
                                                                             ice cream, cookies or chips. 
          
         ©2012-2017 by TOPS Club Inc.                              www.tops.org TOPS® Headquarters 
           414-482-4620 
                      ®
         TOPS  28-day Meal Plan for Members                                                                  DAY 3 
          
         Breakfast                                                           PM Snack 
           1/2 c. raw blueberries (40 Calories)                               2 T. reduced-fat peanut butter (190 Calories) 
           1/2 c. oatmeal (ready to eat, dry) (153 Calories)                  1 apple, sliced (90 Calories) 
           1 c. nonfat milk (90 Calories)                                   Total Snack Calories: 280 
           Coffee or tea, black or w/sugar substitute (0 Calories)          Dinner 
         Total Breakfast Calories: 283 
                                                                             Salad made with: 
         AM Snack                                                              2 c. raw spinach (23 Calories) 
         Quesadillas made with:                                                1 1/2 c. chopped cucumber with peel (24 Calories) 
           2 small corn tortillas (120 Calories)                              1 chopped tomato (22 Calories) 
           1/4 c. reduced-fat (2%) shredded cheese (70 Calories)              1/4 c. chopped scallions (9 Calories) 
         Total Snack Calories: 190                                             1 T. olive oil mayonnaise (50 Calories) 
         Lunch                                                                
                                                                             1 c. Brussels sprouts, boiled (56 Calories) 
           2 c. chopped romaine lettuce (16 Calories)                         1/2 small frozen lite veggie and cheese pizza (300 
           2 T. light/low-fat salad dressing (50 Calories)                    Calories) 
           1 c. asparagus, cooked, boiled (40 Calories)                     Total Dinner Calories: 484 
                                                                             Total Daily Calories: 1648 
         Turkey Sandwich made with:  
           2 slices whole wheat bread (200 Calories)                        Still Hungry? 
           2 oz. turkey breast deli meat (50 Calories)                      If you are still feeling hungry after dinner, try adding more 
           1 T. olive oil mayonnaise (50 Calories)                          servings of fruits and vegetables. It is a better choice than 
           Lettuce, tomato (5 Calories)                                     ice cream, cookies or chips.
         Total Lunch Calories: 411 
          
         ©2012-2017 by TOPS Club Inc.                              www.tops.org TOPS® Headquarters 
           414-482-4620 
                     ®
         TOPS  28-day Meal Plan for Members                                                              DAY 4 
          
         Breakfast                                                        PM Snack 
           1 T. chopped basil & black pepper (3 Calories)                  1 medium nectarine (63 Calories) 
           1 tomato, sliced (22 Calories)                                Total Snack Calories: 63 
           1 scrambled egg (72 Calories)                                 Dinner 
           1 whole wheat English muffin (134 Calories) 
           Coffee or tea, black or with sugar substitute (0 Calories)      2 oz. whole wheat dry spaghetti (boil) (186 Calories) 
         Total Breakfast Calories: 231                                      1 green bell pepper (21 Calories) 
                                                                            2 oz. extra lean ground beef (5% fat) (93 Calories) 
         AM Snack                                                           1/2 c. low-sodium spaghetti sauce (112 Calories) 
           1 stick low-fat string cheese (70 Calories)                     2 T. grated Parmesan cheese (43 Calories) 
           1 c. orange sections (85 Calories)                              2 c. cooked broccoli rabe (109 Calories) 
         Total Snack Calories: 155                                        Total Dinner Calories: 564 
         Lunch                                                            Total Daily Calories: 1548 
         Salad made with:                                                 Still Hungry? 
                                                                          If you are still feeling hungry after dinner, try adding more 
           2 c. shredded romaine (16 Calories)                           servings of fruits and vegetables. It is a better choice than 
           1/2 c. chopped red bell pepper (23 Calories)                  ice cream, cookies or chips. 
           1/4 c. grated carrots (11 Calories) 
           2 T. light/low-fat salad dressing (50 Calories) 
           1 c. low-sodium tomato soup (75 Calories) 
         Grilled Cheese Sandwich made with:  
          
           2 slices whole wheat bread (200 Calories) 
           2 slice low-fat Monterey Jack cheese (160 Calories) 
         Total Lunch Calories: 535 
          
         ©2012-2017 by TOPS Club Inc.                           www.tops.org TOPS® Headquarters 
           414-482-4620