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 tops.org 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.
By Robin O January 30, 2019
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)!
By Maggie Thorison January 30, 2019
Thanks, Robin!
By Sue Dilger January 30, 2019
Great idea I am going to give it a try
By Maggie Thorison January 31, 2019
That’s awesome, Sue. 🙂
By Lisa Mathe January 30, 2019
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?
By Maggie Thorison January 31, 2019
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 mthorison@tops.org if you’d rather not post your email address here. If you’re ready to join right now, you can always do so here: https://www.tops.org/tops/TOPS/online_join/join_tops.aspx. We’d love to have you be a part of the challenge!
By Rhonda Conley January 30, 2019
For the 28 day plan.is there a page I can go to . So I know how much protein, carbs., veggies, fruit, dairy?
By Maggie Thorison January 31, 2019
Hi Rhonda! Each meal and snack in the 28-day meal plan has a nutritional analysis that includes food exchanges as well as calories, fat, protein, carbs and more. You just have to follow this link and login as a member: https://www.tops.org/tops/TOPS/28-day-meal-plan.aspx. Hope this helps!
By Genevieve Steenhuis January 30, 2019
Very informative
By Maggie Thorison January 31, 2019
Thank you. Genevieve. 🙂
By Norma January 30, 2019
I’m more than ready! Thanks for your guidance!
By Maggie Thorison January 31, 2019
Awesome, Norma! You got this!
By Pauline January 31, 2019
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.
By Maggie Thorison February 1, 2019
Thanks for sharing, Pauline!
By Margaret Snow February 2, 2019
Hi I am doing the 28 day journey hope i can keep it up Thank you for the info.My Tops # NL 5293
By Maggie Thorison February 4, 2019
Good for you, Margaret! I’m rooting for you 🙂
By Cecilia M. Thomas March 21, 2019
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??
By Maggie Thorison March 21, 2019
Hi Cecilia! All 4 weeks are available in a printer-friendly format here: https://www.tops.org/tops/TOPS/28-day-meal-plan.aspx. Let me know if you still have trouble. Thanks for reading!
By Angela Waterford May 23, 2019
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. https://plan7coaching.com/nutrition/
By Maggie Thorison May 24, 2019
It’s always a good idea to keep it simple and make the choices that work best for you! Thanks for reading 🙂
By EVELYN ROURKE March 5, 2020
I want to try the 28 day chadllenge
By Maggie Thorison March 5, 2020
That’s great, Evelyn! Any member can follow the 28-day meal plan by logging into the Members Area of http://www.tops.org, then visiting My TOPS Resources/Food and Nutrition/Help With Meal Planning and Shopping/28-Day Meal Plan. Hope you enjoy!
By Jo Doyle September 25, 2020
I need a copy of this meal plan
By Maggie Thorison September 28, 2020
Hi Jo – Any member can check out the plan by logging into the Members Area of tops.org and visiting My TOPS Resources/Food & Nutrition/Try our 28-Day Meal Plan. Hope this helps!
By Sherry Bush March 20, 2021
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
By Maggie Thorison March 22, 2021
Hi Sherry! I You’ll find printable versions of weeks 2 thru 4 in the Members Area: https://www.tops.org/tops/TOPS/28-day-meal-plan.aspx. I love the creativity of changing up week 1 on your own. Thanks for sharing!
By Sherry Bush March 28, 2021
Thanks Maggie, I am so enjoying this part of TOPS I’ve been a member for 4 years but I have finally gotten serious.