Snack

Following a Vegan Diet? Mix

and
Match
The Food Exchange System Still Works for You! Start Here S TA RT I N G M E N U
If you’re abstaining from animal products for health, religious, or ethical CHOOSE A
CALORIE LEVEL
reasons, that doesn’t have to mean an absence of flavor and convenience. STARCH
These icons represent the
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 find 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 first 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 FRUIT
Using the TOPS Food 1,200 2,000
Choose: Choose:
Milk
Substitutes
2 2 2 2 2 Exchange Cards? Simply
recount your cards according 1 apple, 1 large medjool
Nonstarchy
2 4 4 4 6 17 small grapes small (4 oz.) date
vegetables to this chart.
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-find 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 find along with the recipe category where you’ll find them.
ISTOCK/THINKSTOCK (FOOD ICONS)

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
Butternut Squash Steaks With Herb Sauce and Quinoa (Vegetarian)
veggies) 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)
CHRISTI BRINGE, TOPS STAFF

CHRISTI BRINGE, TOPS STAFF

exchanges per day.

Roasted Cauliflower 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
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.
 Breakfast
Put it all together.
A sample vegan breakfast can include:
Mix ½ c. tofu
sprinkled with turmeric
and
a vegetable bouillon cube
Match ½ c. cooked bell peppers
2 t. olive oil
Start Here S TA RT I N G MEN U 1 c. oven-baked potatoes
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 1 c. cantaloupe
Choose: Choose: ½ grapefruit, 1¼ c. 1 apple,
½ medium banana ½ c. sliced kiwi ½ c. orange juice large ¾ c. blueberries cubes strawberries small (4 oz.)

You know?
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.

tip
yogurt 1 c. light soy milk rice milk
1,500 2,200
VEGETABLE
Choose: Choose: 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
PLANT-BASED
PROTEIN

2 T. soy cheese ½ c. garbanzo ½ c. black beans

1,800 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
ISTOCK/THINKSTOCK (FOOD ICONS)

ISTOCK/THINKSTOCK (FOOD ICONS)

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
FREE
CHRISTI BRINGE, TOPS STAFF

CHRISTI BRINGE, TOPS STAFF

exchanges per day.

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
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.
 Lunch
Put it all together.
Mix A sample vegan lunch can include:
1 100% corn tortilla, 6" across
and ½ c. black beans
Match 2 T. soy cheese
2 T. avocado
¼ c. salsa
Start Here S TA RT I N G M EN U 3 small slices of jalapeno
1 c. raw purple cabbage
CHOOSE A 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,
½ c. garbanzo
1 fruit exchange, 1 vegetable 1 100% corn tortilla, ⅓ c. quinoa, 1 c. butternut ⅓ c. brown or 1 c. oven-baked beans (count as 1
exchange, 1 plant-based
6" across cooked squash ½ vegan bun white rice, cooked ½ c. corn potatoes starch + 1 protein)
protein exchange and 2 fat
exchanges.
1,200 2,000 FRUIT
Choose: Choose:

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 ISTOCK/THINKSTOCK (FOOD ICONS)

ISTOCK/THINKSTOCK (FOOD ICONS)

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

FREE
yourself to three free
CHRISTI BRINGE, TOPS STAFF

CHRISTI BRINGE, TOPS STAFF

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* cooked jalapeno with lemon*
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.
 Dinner
Put it all together.
A sample vegan dinner can include:
Mix 1 c. acorn squash, baked
1 1½ oz. “sausage” patty, soy-based, crumbled
and
Match ⅓ c. brown rice
½ c. cooked cauliflower “rice”
1 t. olive oil
S TA RT I N G M EN U
Start Here chopped parsley
1 small apple
CHOOSE A 1 c. mixed salad greens
squeeze of lemon juice
CALORIE LEVEL 6 almonds
These icons represent STARCH
the total number of
exchanges you can have for
dinner. If you choose the ⅓ c. brown or ⅓ c. quinoa, ½ c. sweet 1 c. oven-baked 1 c. butternut
1,500-calorie level, you can white rice, cooked cooked ½ vegan bun
have 2 starch exchanges,
⅓ c. polenta 1 c. acorn squash potato, plain potatoes squash
2 vegetable exchanges,
2 plant-based protein
exchanges and FRUIT
2 fat exchanges.
1,200 2,000
Choose: Choose:
1¼ c.
strawberries, ½ pear, large 1 c. cantaloupe 1 apple, small 1 peach, medium
whole (4 oz.) cubes (4 oz.) (6 oz.) ¾ c. blueberries 1 c. raspberries 17 small grapes

VEGETABLE

1 c. raw ½ c. zucchini,
1,500 2,200 vegetables ½ c. broccoli, ½ c. cauliflower ½ c. asparagus, 1 c. mixed salad cooked 1 portobello ½ c. baked
Choose: Choose: (no corn or peas) cooked “rice,” cooked cooked greens mushroom cap eggplant slices

PLANT-BASED
PROTEIN
½ c. edamame, 2½ oz. veggie
1 1½ oz. 2 T. soy cheese ½ c. lentils (count shelled (count as burger (count
½ c. peas (count as “sausage” patty, (count as 1 protein + as 1 starch + 1 ½ carbohydrate + 1 as 1 protein + ½
1,800 1 protein + 1 starch) soy-based 1 fat) protein) ¼ c. tempeh protein) ½ c. tofu carbohydrate)
Choose:

FAT
ISTOCK/THINKSTOCK (FOOD ICONS)

ISTOCK/THINKSTOCK (FOOD ICONS)

1 T. vegan salad ⅓ c. canned

2 T. avocado 1 t. olive oil 1 t. vegan butter 8 black olives dressing, regular coconut milk, light 6 almonds 1 t. coconut oil

To stay on track, limit

yourself to three free
FREE
CHRISTI BRINGE, TOPS STAFF

CHRISTI BRINGE, TOPS STAFF

exchanges per day.

Free exchanges listed with a
¼ c. nonstarchy Vegetable
* can be enjoyed in modera- Sparkling water Herbs and vegetables, bouillon or broth, 3 small slices of
tion over and above that limit. Tea, plain * with lemon* spices* Coffee, black* cooked low-sodium jalapeno ¼ c. salsa
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.