Health, Lifestyle, Nutrition, Recipes, Weight Loss, Wellness

Take the 28-Day Meal Plan Challenge with TOPS!

28 Day Meal Plan

January is winding down and, at the risk of wishing time away, we’re one month closer to warmer temps here in Wisconsin. I’m still dealing with the extra pounds that started creeping up last fall and seem to have gotten a little too comfortable. While January is usually the month for new beginnings and fresh starts, mine was filled with skipped trips to the gym and a nasty cold that wouldn’t quit. Fortunately, any day can be an opportunity to hit the reset button, and February is the perfect time to try a new challenge. Here at TOPS, we’re excited to launch our new 28-Day Meal Planner for members! You can kick start (or restart) your healthy lifestyle this February with our 28-Day Meal Plan Challenge. Members can check out week one of the plan by visiting the Members Area of and clicking the Healthy Eating & Recipes page. Before you check out the plan, here are some important things to know.

You will have to make time to plan meals. Since all of the meals include whole foods like fresh fruits and vegetables, whole grains and lean proteins, plan to spend anywhere from 30 minutes to one hour each week on meal prep. While an hour may seem like a long time, think of it like this: it’s only 0.6% of your week!

The plan is flexible. While we provide suggestions for daily meals and snacks, we know that everyone has different tastes, preferences and maybe even foods they can’t eat. Don’t like, or can’t have, a certain food listed? Exchange any food with something you do like or can have!

You will see low-fat items. This doesn’t mean we are stuck in the 1990s era of low-fat everything. It simply means that we chose lower-fat versions of yogurts, milks and proteins to help save on calories. If you prefer the fuller-fat option of yogurt, for example, go ahead and choose that. Just remember that this will change the nutrition analysis and number of fat exchanges.

You don’t have to know the Food Exchange System. Each day includes food exchanges for all of the meals and snacks, but you don’t have to be a dedicated user of the exchange system to follow the plan. If you would like to get more familiar with food exchanges, or just need a little help with portion control, this can be a great place to start.

Are you ready to kick off your February with the 28-Day Meal Plan Challenge? Be sure to use the hashtags #28DayMealPlanChallenge and/or #TOPS28 in your social media posts and send us your recipe photos, progress updates, feedback and more! Bring it on, February. We’re ready.

32 thoughts on “Take the 28-Day Meal Plan Challenge with TOPS!

  1. The 28-Day Meal Plan Challenge sounds like a great idea. I’m not officially a member, so I can’t see the 28-day meal planner, but I’ll be planning my meals all month (and rooting you on)!

  2. I used to be a tops member but l had to quit going due to my work schedule. How can l do the 28 day challenge?

    1. Hi Lisa – Thanks for reading! The 28-day meal plan is a member resource and, if you’d like to learn more about being an online member, I’d be happy to have the TOPS Online Coordinator reach out to you. You can just shoot me an email at if you’d rather not post your email address here. If you’re ready to join right now, you can always do so here: We’d love to have you be a part of the challenge!

  3. For the 28 day there a page I can go to . So I know how much protein, carbs., veggies, fruit, dairy?

  4. Hi Maggie,.
    I started my Tops Journey with
    The 28 day plan
    it started the correct metabolism to burn the fat
    I say thanks
    Im a Kop now and staying there.

  5. I am a member of TOPS chapter NY 0911 Cecilia M. Thomas

    When the 28 Day Meal Planner was first introduced I printed out the then 2 week (1-14 days) format available. I am unable to complete the next 2 weeks menu which doesn’t seeem to be available . Am I missing something here??

  6. I’m so glad that nutrition plans like these are flexible. I think I will consult a nutrition coach about low-fat items to know if they’re good for me. Since I won’t need to know about the food exchange system, I’m sure that I’ll be able to eat healthy without having to take in so many information about unnecessary things.

  7. It’s always a good idea to keep it simple and make the choices that work best for you! Thanks for reading 🙂

    1. That’s great, Evelyn! Any member can follow the 28-day meal plan by logging into the Members Area of, then visiting My TOPS Resources/Food and Nutrition/Help With Meal Planning and Shopping/28-Day Meal Plan. Hope you enjoy!

    1. Hi Jo – Any member can check out the plan by logging into the Members Area of and visiting My TOPS Resources/Food & Nutrition/Try our 28-Day Meal Plan. Hope this helps!

  8. March 20, 2021

    Hi Maggie,
    so I got the January/February magazine and love the 1st week meal plan, but was unable to get weeks 2 thru 4. I’ve been using the 1st week just changing things out and coming up with my own ideas. I love the soups and so many of your suggested recipes. Thanks for caring so much. Sherry Bush MD0190 group

  9. Thanks Maggie, I am so enjoying this part of TOPS I’ve been a member for 4 years but I have finally gotten serious.

  10. HI,Maggie Jan20,2022

    Starting the 28 Day Meal plan and wondered on Day one when it says to shred romaine lettuce…I’m not sure what you mean. My book is Real Life printed in 2013. I joined in 2018 at AB2525 and had lost 70+ lbs. I have gained 20+ over the epidemic of covid 19 and want to work at losing 20-30 more lbs. this year. Once the weather gets better here will get out walking again. Thanks for you help and like to know also if there is an updated manual. look forward to your emails. membership no.4731777 thx Gina

  11. I’m a TOPS member in Lompoc, Ca 93436
    I would like a copy of the 28 day meal challenge.
    at the present time I’m on the 21 day challenge and I’m doing very well.
    thank you
    Loretta Singley.

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