following a vegan diet - tops club...following a vegan diet? the food exchange system still works...

M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.

CHRI

STI B

RIN

GE, T

OPS

STAF

F

Following a Vegan Diet?The Food Exchange System Still Works for You!

Our Mix and Match menus feature affordable, easy-to-�nd and delicious foods, many of which can already be found in your pantry. Choose which foods you like best and start planning your healthy meals today!

If you’re abstaining from animal products for health, religious, or ethical reasons, that doesn’t have to mean an absence of �avor and convenience. You can still use the Food Exchange System to support your healthy-eating plan.

Simply �nd your calorie level on the table below and you can see how many exchanges to eat from each list. Remember to always check with your healthcare professional �rst before starting a new meal plan.

This table was developed by registered dietitian and nutrition expert for TOPS Katie Ferraro.

Exchange List

1,200calories

1,500calories

1,800calories

2,000calories

2,200calories

Milk Substitutes

2 2 2 2 2

Nonstarchy vegetables

2 4 4 4 6

Fruits 3 4 5 5 5

Starch 4 5 6 7 9

Plant-based protein

3 4 4 5 5

Fats 4 5 6 6 6

Find delicious vegan recipes in the Members Area of www.tops.org!

Here are some of the tasty vegan options you’ll �nd along with the recipe category where you’ll �nd them.

Asian-Style Chopped Salad (Sides and Salads)

Bulgur Wheat Salad With Fennel (Sides and Salads)

Butternut Squash Steaks With Herb Sauce and Quinoa (Vegetarian)

Flavorful Portobello Mushrooms (Vegetarian)

No-Bake Cashew Coconut Bites (Desserts)

Roasted Cauli�ower and Chickpea Curry (Vegetarian)

Stuffed Swiss Chard Rolls (Vegetarian)

Using the TOPS Food

Exchange Cards? Simply

recount your cards according

to this chart.

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.

1 toasted 100% corn tortilla, 6”

across

¼ c. salsa

1 oz. tortilla chips

2 t. nutritional yeast

2 T. avocado1½ t. peanut or almond butter

FAT

FREE

1 apple, small (4 oz.)

1 large medjool date

FRUIT

1 c. mini sweet peppers

1 c. sugar snap peas

1 c. light soy milk 6 oz. soy yogurt

MILKSUBSTITUTE

STARCH

3 c. popcorn, no fat added

½ c. nonstarchy vegetables, raw

1 T. vegan salad dressing, regular (great for dipping raw

veggies)

17 small grapes

1 c. raw vegetables

(no corn or peas)

1 c. plain, fat-free rice milk

3 c. popcorn,

SnackS T A R T I N G M E N U

MixMatch

and

CHOOSE A CALORIE LEVEL

Start Here

To stay on track, limit yourself to three free exchanges per day.

Free exchanges listed with a *can be enjoyed in moderation

over and above that limit.

1,200Choose:

1,500Choose:

1,800Choose:

2,000Choose:

2,200Choose:

VEGETABLE

1 c. light soy milk

These icons represent the total number of exchanges you can have for snacks all

day. So if you choose the 1,500-calorie level, you could

have 1 fruit and 1 milk sub-stitute for a morning snack and 1 fruit and 1 starch for

an afternoon snack.


CHRI

STI B

RIN

GE, T

OPS

STAF

F

ISTO

CK/T

HIN

KSTO

CK (F

OOD

ICON

S)

No-Bake Cashew Coconut Bites


1 100% corn tortilla, 6" across

Tea, plain*

½ c. oatmeal, cooked

¼ c. salsa

½ c. sliced kiwi ½ c. orange juice

FREE

FRUIT

STARCH

1 c. oven-baked potatoes

Coffee, black*

½ medium banana

BreakfastS T A R T I N G M E N U

To stay on track, limit

yourself to three free

exchanges per day.

Free exchanges listed with a

* can be enjoyed in modera-

tion over and above that limit.

MixMatch

and


Start Here

1,200Choose:

1,500Choose:

1,800Choose:

2,000Choose:

2,200Choose:

These icons represent the total number of exchanges

you can have for breakfast. If you choose the 1,500-calorie level, you can have 1 starch exchange, 1 fruit exchange,

1 milk substitute exchange, 1 vegetable exchange, 1 plant-based protein exchange and

1 fat exchange.


CHRI

STI B

RIN

GE, T

OPS

STAF

F

ISTO

CK/T

HIN

KSTO

CK (F

OOD

ICON

S)

1 c. light soy milk1 c. plain, fat-free

rice milk

MILKSUBSTITUTE

6 oz. low-fat soy yogurt

½ c. spinach and onions, cooked

½ c. leeks and asparagus,

cooked

1 T. almond butter2 “bacon” strips,

soy-based

PLANT-BASED PROTEIN

VEGETABLE

½ c. bell peppers, cooked

½ c. tofu

1½ t. peanut or almond butter 2 T. avocado

FAT

1 c. almond milk, unsweetened

You know?DidAnimal foods are the only significant sources of vitamin B12. Vegans should consider taking a vitamin B12 supplement to avoid deficiency.

Vegantip To add flavor to a vegetable and tofu scramble, try reconstituting ½ a vegetable bouillon cube in ¼ c. of water. Add 1 T. to your scramble, or more or less depending on your taste.


½ c. sweet potato, plain

¼ c. nonstarchy vegetables,

cooked

⅓ c. brown or white rice, cooked

Fresh garlic

⅓ c. quinoa, cooked

Herbs and spices*

½ c. bran cereal

2 t. vegan cream cheese

1½ c. puffed cereal

Vegetable Bouillon or broth,

low-sodium

½ grapefruit, large ¾ c. blueberries

1 c. cantaloupe cubes

1¼ c. strawberries

1 apple, small (4 oz.)

CHRI

STI B

RIN

GE, T

OPS

STAF

F

ISTO

CK/T

HIN

KSTO

CK (F

OOD

ICON

S)

Put it all together. A sample vegan breakfast can include: ½ c. tofu sprinkled with turmeric a vegetable bouillon cube ½ c. cooked bell peppers 2 t. olive oil

1 c. oven-baked potatoes½ large grapefruit

unsweetened black coffee

1 T. peanut butter 1 “sausage” patty,

soy-based

2 T. soy cheese (count as 1 protein +

1 fat)

½ c. garbanzo beans (count as 1 protein + 1 starch)

½ c. black beans (count as 1 protein +

1 starch)

4 walnut halves1½ T. flaxseed,

ground2 T. shredded

coconut 1 t. olive oil 1 t. coconut oil

When you see the drumstick symbol, think protein. The drumstick symbol represents all meat and plant-based protein since its shape is universally recognized and having one symbol is less confusing.

1 c. cantaloupe

2 T. avocado




exchanges per day.




MixMatch

and


Start Here

These icons represent the total number of exchanges you can have for lunch. If you choose

the 1,500-calorie level, you can have 1 starch exchange, 1 fruit exchange, 1 vegetable

exchange, 1 plant-based protein exchange and 2 fat

exchanges.

CHRI

STI B

RIN

GE, T

OPS

STAF

F

ISTO

CK/T

HIN

KSTO

CK (F

OOD

ICON

S)

1,200Choose:

1,500Choose:

1,800Choose:

2,000Choose:

2,200Choose:


Vegetable bouillon or broth,

low-sodium

1 c. butternut squash

¼ c. salsa

4 pecan halves 1 t. olive oil

17 small grapes1 apple,

small (4 oz.)

1 T. almond butter ¼ c. tempeh

1 c. sugar snap peas

1 c. mini sweet peppers

FAT

FREE

FRUIT

PLANT-BASED PROTEIN

VEGETABLE

STARCH

1 100% corn tortilla,6" across

Herbs and spices*

1 T. vegan salad dressing, regular


½ c. edamame, shelled

(count as ½ carbohy-drate + 1 protein)

½ c. asparagus, cooked

LunchS T A R T I N G M E N U

½ c. edamame,

½ vegan bun⅓ c. brown or

white rice, cooked ½ c. corn 1 c. oven-baked

potatoes

½ c. garbanzo beans (count as 1 starch + 1 protein)

8 black olives 1 t. vegan butter 2 T. avocado1½ t. peanut or almond butter 1 t. coconut oil

1 medjool date, large

1¼ c. strawberries,

whole ¾ c. blueberries1¼ c. watermelon

cubes½ c. pomegranate

seeds

½ c. tofu

½ c. black beans (count as 1 protein +

1 starch)


1 fat)

⅓ c. hummus (count as 1

carbohydrate + 1 protein)

2½ oz. veggie burger (count

as 1 protein + ½carbohydrate)

1 c. raw jicama slices

½ c. spiral zucchini

“noodles,” cooked

1 c. raw vegetables

(no corn or peas)½ c. broccoli,

cooked1 c. purple

cabbage, shredded


Coffee, black* Tea, plain*


cooked3 small slices of

jalapenoSparkling water

with lemon*

CHRI

STI B

RIN

GE, T

OPS

STAF

F

ISTO

CK/T

HIN

KSTO

CK (F

OOD

ICON

S)


Put it all together. A sample vegan lunch can include: 1 100% corn tortilla, 6" across ½ c. black beans 2 T. soy cheese 2 T. avocado

¼ c. salsa3 small slices of jalapeno1 c. raw purple cabbage1 T. salad dressing, regular1 c. raw jicama slicessprinkled with chili powder and lime

c. hummus


1 c. raw


Sparkling water with lemon*

½ vegan bun

Herbs and spices*

1 t. olive oil

½ c. broccoli, cooked

½ c. cauliflower “rice,” cooked

1 1½ oz. “sausage” patty,

soy-based


1 fat)

FAT

FREE

VEGETABLE

PLANT-BASED PROTEIN

STARCH

⅓ c. brown or white rice, cooked

Tea, plain *

2 T. avocado

1 c. raw vegetables

(no corn or peas)

½ c. peas (count as 1 protein + 1 starch)

DinnerS T A R T I N G M E N U



exchanges per day.




MixMatch

and


Start Here

1,200Choose:

1,500Choose:

1,800Choose:

2,000Choose:

2,200Choose:

These icons represent the total number of

exchanges you can have for dinner. If you choose the

1,500-calorie level, you can have 2 starch exchanges,

2 vegetable exchanges, 2 plant-based protein

exchanges and 2 fat exchanges.

CHRI

STI B

RIN

GE, T

OPS

STAF

F

I

STOC

K/TH

INKS

TOCK

(FOO

D IC

ONS)


1 t. vegan butter

½ pear, large (4 oz.)


FRUIT

1¼ c. strawberries,

whole

⅓ c. polenta

Coffee, black*

1 c. acorn squash


cooked

½ c. sweet potato, plain

Vegetable bouillon or broth,

low-sodium

1 c. oven-baked potatoes

3 small slices of jalapeno

1 c. butternut squash

¼ c. salsa

8 black olives1 T. vegan salad dressing, regular

⅓ c. canned coconut milk, light 6 almonds 1 t. coconut oil

½ c. asparagus, cooked

1 apple, small(4 oz.)

1 c. mixed salad greens

1 peach, medium (6 oz.)

½ c. zucchini, cooked

¾ c. blueberries

1 portobello mushroom cap

1 c. raspberries

½ c. baked eggplant slices

17 small grapes

½ c. lentils (countas 1 starch + 1

protein) ¼ c. tempeh

½ c. edamame, shelled (count as ½ carbohydrate + 1

protein) ½ c. tofu

2½ oz. veggie burger (count

as 1 protein + ½carbohydrate)

CHRI

STI B

RIN

GE, T

OPS

STAF

F

I

STOC

K/TH

INKS

TOCK

(FOO

D IC

ONS)


½ c. edamame,



Put it all together. A sample vegan dinner can include: 1 c. acorn squash, baked 1 1½ oz. “sausage” patty, soy-based, crumbled ⅓ c. brown rice ½ c. cooked cauliflower “rice” 1 t. olive oil chopped parsley 1 small apple 1 c. mixed salad greens squeeze of lemon juice 6 almonds

following a vegan diet - tops club...following a vegan diet? the food exchange system still works...

Documents