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Why should you join our friendly dieting community?
Do you want to lose 5, 10, 15 pounds and just can't make it happen?
Need to get ready for a wedding or beach vacation? Maybe it's leftover baby weight
or perhaps it's a beer belly (which brewed up in college). No matter
where the weight came from, we can help you take it off. We are not here to sell
you anything - we promise & it's all free. All we do is put a
wealth of weight-loss information at your finger tips, give you access to experts,
fun weight-loss information, tracking tools, easy to follow meal plans, plus a
rock-strong community of other dieters to offer cheerleading, and best of all, friendship.
You have nothing to lose, except for that extra weight, of course.
The TOPS Exchange Plan- 1800 Calories
Breakfast
4.0
oz
Cheese, cottage, lowfat, 1% milkfat
1.0
cup
Milk, lowfat, 1% fat
1.0
cup, cubes
Melons, cantaloupe, raw
0.75
cup (1 NLEA serving)
Cereals ready-to-eat, corn flakes, plain, single brand
3.0
Tbsp
sunflower seeds
473 calories, 147 fat calories, 18g total fat, 6g saturated fat, 53g carbs, 816g sodium, 6g fiber, 34g protein (all measurements are per serving)
Lunch
Tuna Pasta Salad
1.0
Whole
Apple
1.0
Large
Tomato, sliced
1.0
cup
Milk, lowfat, 1% fat
387 calories, 27 fat calories, 4g total fat, 1g saturated fat, 76g carbs, 698g sodium, 11g fiber, 29g protein (all measurements are per serving)
Morning Snack
3.0
cup
Snacks, popcorn, air-popped
93 calories, 18g carbs, 3g sodium, 3g fiber, 3g protein (all measurements are per serving)
Evening Snack
1.0
Whole
Apple
72 calories, 2 fat calories, 1g total fat, 20g carbs, 1g sodium, 4g fiber, 1g protein (all measurements are per serving)
Dessert
24.0
cherry
Cherries, sweet, raw
96 calories, 24g carbs (all measurements are per serving)
Dinner
1.0
potato medium (2-1/4" to 3-1/4" dia.)
Potato, baked, flesh and skin, without salt
0.5
cup slices
Carrots, cooked, boiled, drained, with salt
1.0
tbsp
Fresh Chives
0.5
cup
broccoli, cooked
1.0
tsp
Butter
3.0
Tbsp
Sour Cream, fat free
8.0
fl oz
Cranberry juice cocktail, bottled, low calorie, with calcium, saccharin and corn sweetener
3.0
oz
Beef, tenderloin, separable lean and fat, trimmed to 1/4" fat, choice, cooked, roasted
617 calories, 236 fat calories, 28g total fat, 13g saturated fat, 66g carbs, 410g sodium, 9g fiber, 31g protein (all measurements are per serving)
Afternoon Snack
1.0
small
Banana, raw
79 calories, 3 fat calories, 1g total fat, 1g saturated fat, 21g carbs, 2g sodium, 3g fiber, 2g protein (all measurements are per serving)
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