Mix Following a Vegan Diet? and Match The Food Exchange System Still Works for You! Start Here STARTING MENU If you’re abstaining from animal products for health, religious, or ethical CHOOSE A Snack CALORIE LEVEL reasons, that doesn’t have to mean an absence of avor and convenience. These icons represent the STARCH You can still use the Food Exchange System to support your healthy-eating plan. total number of exchanges you can have for snacks all day. So if you choose the Simply nd your calorie level on the table below and you can see how many exchanges to eat from 1,500-calorie level, you could 1 toasted 100% each list. Remember to always check with your healthcare professional rst before starting a new meal have 1 fruit and 1 milk sub- 3 c. popcorn, corn tortilla, 6” plan. stitute for a morning snack no fat added across 1 oz. tortilla chips and 1 fruit and 1 starch for Exchange 1,200 1,500 1,800 2,000 2,200 an afternoon snack. List calories calories calories calories calories Using the TOPS Food 1,200 2,000 FRUIT Choose: Choose: Milk 2 2 2 2 2 Exchange Cards? Simply Substitutes recount your cards according Nonstarchy 1 apple, 1 large medjool 2 4 4 4 6 vegetables to this chart. 17 small grapes small (4 oz.) date Fruits 3 4 5 5 5 MILK SUBSTITUTE Starch 4 5 6 7 9 1,500 2,200 Choose: Choose: Plant-based 3 4 4 5 5 1 c. plain, fat-free protein rice milk 1 c. light soy milk 6 oz. soy yogurt Fats 4 5 6 6 6 VEGETABLE This table was developed by registered dietitian and nutrition expert for TOPS Katie Ferraro. 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 1 c. raw today! 1,800 vegetables 1 c. mini sweet 1 c. sugar snap Choose: (no corn or peas) peppers peas Find delicious vegan recipes in the Members Area of www.tops.org! FAT 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) 1 T. vegan salad dressing, regular Bulgur Wheat Salad With Fennel (Sides and Salads) (great for dipping raw 1½ t. peanut or veggies) Butternut Squash Steaks With Herb Sauce and Quinoa (Vegetarian) 2 T. avocado almond butter Flavorful Portobello Mushrooms (Vegetarian) To stay on track, limit yourself to three free FREE No-Bake Cashew Coconut Bites (Desserts) exchanges per day. Roasted Cauliower and Chickpea Curry ( ) Vegetarian Free exchanges listed with a * Stuffed Swiss Chard Rolls (Vegetarian) No-Bake Cashew can be enjoyed in moderation ½ c. nonstarchy 2 t. nutritional Coconut Bites over and above that limit. vegetables, raw ¼ c. salsa yeast CHRISTI BRINGE, TOPS STAFF CHRISTI BRINGE, TOPS STAFF ISTOCK/THINKSTOCK (FOOD ICONS) 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. M-020VM (Rev 3/16) © 2016 TOPS CLUB INC. M-020VM (Rev 3/16) © 2016 TOPS CLUB INC. Put it all together. A sample vegan breakfast can include: Mix ½ c. tofu and sprinkled with turmeric a vegetable bouillon cube Match ½ c. cooked bell peppers 2 t. olive oil Start Here STARTING MENU 1 c. oven-baked potatoes Breakfast ½ large grapefruit CHOOSE A unsweetened black coffee CALORIE LEVEL STARCH 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 1 c. oven-baked 1 100% corn ½ c. oatmeal, ½ c. sweet ⅓ c. brown or ⅓ c. quinoa, 1½ c. puffed exchange, 1 fruit exchange, potatoes tortilla, 6" across cooked potato, plain white rice, cooked cooked ½ c. bran cereal cereal 1 milk substitute exchange, 1 vegetable exchange, 1 plant- FRUIT based protein exchange and 1 fat exchange. 1,200 2,000 Choose: Choose: ½ grapefruit, 1 c. cantaloupe 1¼ c. 1 apple, ½ medium banana ½ c. sliced kiwi ½ c. orange juice large ¾ c. blueberries cubes strawberries small (4 oz.) MILK SUBSTITUTE Animal foods are the only significant sources of vitamin Did B12. Vegans should consider taking a vitamin B12 6 oz. low-fat soy 1 c. plain, fat-free supplement to avoid deficiency. yogurt 1 c. light soy milk rice milk 1,500 2,200 You know? Choose: Choose: VEGETABLE Vegan 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 ½ c. leeks and more or less depending on your taste. ½ c. bell peppers, ½ c. spinach and asparagus, cooked onions, cooked cooked tip PLANT-BASED PROTEIN ½ c. garbanzo ½ c. black beans 1,800 2 T. soy cheese 2 “bacon” strips, 1 “sausage” patty, (count as 1 protein + beans (count as 1 (count as 1 protein + Choose: ½ c. tofu 1 T. almond butter soy-based 1 T. peanut butter soy-based 1 fat) protein + 1 starch) 1 starch) FAT 1 c. almond milk, 1½ t. peanut or 1½ T. flaxseed, 2 T. shredded unsweetened almond butter 2 T. avocado 4 walnut halves ground coconut 1 t. olive oil 1 t. coconut oil To stay on track, limit yourself to three free exchanges per day. FREE Free exchanges listed with a ¼ c. nonstarchy Vegetable * can be enjoyed in modera- vegetables, Herbs and 2 t. vegan cream Bouillon or broth, tion over and above that limit. Coffee, black* Tea, plain* ¼ c. salsa cooked Fresh garlic spices* cheese low-sodium CHRISTI BRINGE, TOPS STAFF ISTOCK/THINKSTOCK (FOOD ICONS) CHRISTI BRINGE, TOPS STAFF ISTOCK/THINKSTOCK (FOOD ICONS) When you see the drumstick symbol, think protein. The drumstick symbol represents all meat and plant-based protein Vegan recipes are prepared without any animal products including fats, milk or eggs. Check the label on each ingredient to since its shape is universally recognized and having one symbol is less confusing. make sure the brand you are using does not contain these items in any form. M-020VM (Rev 3/16) © 2016 TOPS CLUB INC. M-020VM (Rev 3/16) © 2016 TOPS CLUB INC. Put it all together. A sample vegan lunch can include: Mix 1 100% corn tortilla, 6" across and ½ c. black beans 2 T. soy cheese Match 2 T. avocado ¼ c. salsa Start Here STARTING MENU 3 small slices of jalapeno CHOOSE A 1 c. raw purple cabbage Lunch 1 T. salad dressing, regular CALORIE LEVEL 1 c. raw jicama slices These icons represent the total sprinkled with chili powder and lime number of exchanges you can STARCH have for lunch. If you choose the 1,500-calorie level, you can have 1 starch exchange, 1 fruit exchange, 1 vegetable ½ c. garbanzo 1 100% corn tortilla, ⅓ c. quinoa, 1 c. butternut ⅓ c. brown or 1 c. oven-baked (count as 1 exchange, 1 plant-based beans squash starch + 1 protein) protein exchange and 2 fat 6" across cooked ½ vegan bun white rice, cooked ½ c. corn potatoes exchanges. 1,200 2,000 Choose: Choose: FRUIT 1¼ c. 1 c. cantaloupe 1 apple, 1 medjool date, strawberries, 1¼ c. watermelon ½ c. pomegranate cubes 17 small grapes small (4 oz.) large whole ¾ c. blueberries cubes seeds VEGETABLE 1,500 2,200 Choose: Choose: ½ c. spiral 1 c. raw ½ c. asparagus, 1 c. sugar snap 1 c. mini sweet 1 c. raw jicama zucchini vegetables ½ c. broccoli, 1 c. purple cooked peas peppers slices “noodles,” cooked (no corn or peas) cooked cabbage, shredded PLANT-BASED PROTEIN ½ c. edamame, ⅓ c. hummus 2½ oz. veggie shelled ½ c. black beans 2 T. soy cheese (count as 1 burger (count 1,800 (count as ½ carbohy- (count as 1 protein + (count as 1 protein + carbohydrate + 1 as 1 protein + ½ Choose: drate + 1 protein) 1 T. almond butter ¼ c. tempeh ½ c. tofu 1 starch) 1 fat) protein) carbohydrate) FAT 1 T. vegan salad 1½ t. peanut or dressing, regular 4 pecan halves 1 t. olive oil 8 black olives 1 t. vegan butter 2 T. avocado almond butter 1 t. coconut oil To stay on track, limit yourself to three free FREE exchanges per day. Free exchanges listed with a Vegetable ¼ c. nonstarchy can be enjoyed in modera- * Herbs and bouillon or broth, vegetables, 3 small slices of Sparkling water tion over and above that limit. spices low-sodium ¼ c. salsa Coffee, black* Tea, plain* jalapeno with lemon* * CHRISTI BRINGE, TOPS STAFF ISTOCK/THINKSTOCK (FOOD ICONS) CHRISTI BRINGE, TOPS STAFF ISTOCK/THINKSTOCK (FOOD ICONS) cooked When you see the drumstick symbol, think protein. The drumstick symbol represents all meat and plant-based protein Vegan recipes are prepared without any animal products including fats, milk or eggs. Check the label on each ingredient to since its shape is universally recognized and having one symbol is less confusing. make sure the brand you are using does not contain these items in any form. M-020VM (Rev 3/16) © 2016 TOPS CLUB INC. M-020VM (Rev 3/16) © 2016 TOPS CLUB INC. Put it all together. A sample vegan dinner can include: Mix 1 c. acorn squash, baked and 1 1½ oz. “sausage” patty, soy-based, crumbled ⅓ c. brown rice Match ½ c. cooked cauliflower “rice” STARTING MENU 1 t. olive oil Start Here chopped parsley Dinner 1 small apple CHOOSE A 1 c. mixed salad greens CALORIE LEVEL squeeze of lemon juice 6 almonds These icons represent STARCH the total number of exchanges you can have for dinner.