Following a Vegan Diet - TOPS Club · Vegan recipes are prepared without any animal products...
Transcript of Following a Vegan Diet - TOPS Club · Vegan recipes are prepared without any animal products...
M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.
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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.
M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.
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No-Bake Cashew Coconut Bites
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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
CHOOSE A CALORIE LEVEL
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.
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.
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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.
M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.
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.)
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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
M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.
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
CHOOSE A CALORIE LEVEL
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.
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1,200Choose:
1,500Choose:
1,800Choose:
2,000Choose:
2,200Choose:
⅓ c. quinoa, cooked
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
1 c. cantaloupe cubes
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)
2 T. soy cheese (count as 1 protein +
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
M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.
Coffee, black* Tea, plain*
¼ c. nonstarchy vegetables,
cooked3 small slices of
jalapenoSparkling water
with lemon*
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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.
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
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. raw
⅓ c. quinoa, cooked
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
2 T. soy cheese (count as 1 protein +
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
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
CHOOSE A CALORIE LEVEL
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.
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M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.
1 t. vegan butter
½ pear, large (4 oz.)
1 c. cantaloupe cubes
FRUIT
1¼ c. strawberries,
whole
⅓ c. polenta
Coffee, black*
1 c. acorn squash
¼ c. nonstarchy vegetables,
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)
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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.
½ c. edamame,
M-020VM (Rev 3/16) © 2016 TOPS CLUB INC.
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.
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