Week of nutrition by YumME fit

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Need to loose a few pounds in one week? Want to loose MORE? then download this guide and visit www.YumMEFit.com

Need to loose a few pounds in one week? Want to loose MORE? then download this guide and visit www.YumMEFit.com

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  • 1. WEEK OF NUTRITION WITH VISALUSHealthy Week Of Nutrition | www.YumMEFit.com
  • 2. Week Of Nutrition With Visalus YumMEFit.com Table Of Contents Page No.:Week of Nutrition Summary 3A quick view of the week aheadDetailed Recipes 4-15Provided by AllRecipe.comGrocery List 16-18All items you’ll need to survive this week Page | 2
  • 3. Week Of Nutrition With Visalus YumMEFit.com The following guide is specifically customized for those individuals who wish to lose 4 lbs to 7 lbs in one week. The meals selected are nutritious for your entire family. Therefore, for your convenience, the serving sizes are geared to a family of 4. As such, you will not be required to cook two different dinners each day. This way, you will not only eat healthy but save on groceries while you’re on the program. You will be required to obtain a Challenge Kit from Visalus in order to accurately complete the health week guide. All recipes are provided by AllRecipe.com. If you cannot start on Monday, just begin on any day of the week and let it run to the next. If you have not placed your order, please visit www.YumMEFit.com to place your Visalus order.MONDAY: TUESDAY:Breakfast: Vi Shake Breakfast: Vi ShakeMid: Snack (check the approved list) Mid: Snack (check the approved list)Lunch: Vi Shake Lunch: Vi ShakeMid: Snack (check the approved list) Mid: Snack (check the approved list)Dinner: Portobello Sandwiches & Dinner: Farmers Market VegetarianCucumbers with Sour Cream Quesadillas & Pineapple SalsaWEDNESDAY: THURSDAY:Breakfast: Vi Shake Breakfast: Vi ShakeMid: Snack (check the approved list) Mid: Snack (check the approved list)Lunch: Vi Shake Lunch: Vi ShakeMid: Snack (check the approved list) Mid: Snack (check the approved list)Dinner: Lentil Soup Dinner: Brown Rice, Broccoli, Cheese and Walnut SurpriseFRIDAY: SATURDAYBreakfast: Vi Shake Breakfast: Vi ShakeMid: Snack (check the approved list) Mid: Snack (check the approved list)Lunch: Vi Shake Lunch: Vi ShakeMid: Snack (check the approved list) Mid: Snack (check the approved list)Dinner: Mahi Mahi with Onions and Dinner: Pesto Pizza and Asparagus withMushrooms with Broccoli & Garlic Butter and Pecans and ParmCashewsSUNDAY: Approved Desserts:Breakfast: Vi Shake (Check out YumME Fit for details)Mid: Snack (check the approved list)Lunch: Vi Shake Brownie Break (high on soy protein, low on sugar)Mid: Snack (check the approved list) Sugar Cookies (high protein, low sugar)Dinner: Avacado Tacos & Refried Beans Page | 3
  • 4. Week Of Nutrition With Visalus YumMEFit.comPortobello Sandwiches Rated: Submitted By: CHOLLE Photo By: CookinBug Prep Time: 8 Minutes Ready In: 20 Minutes Cook Time: 9 Minutes Servings: 4"Quick, juicy burgers. My friends and I eat them at least once a week!"INGREDIENTS:2 cloves garlic, minced 4 hamburger buns6 tablespoons olive oil 1 tablespoon capers1/2 teaspoon dried thyme 1/4 cup mayonnaise2 tablespoons balsamic vinegar 1 tablespoon capers, drainedsalt and pepper to taste 1 large tomato, sliced4 large portobello mushroom caps 4 leaves lettuceDIRECTIONS:1. Turn on broiler, and adjust rack so it is as close to heat source as possible.2. In a medium-size mixing bowl, mix together garlic, olive oil, thyme, vinegar, salt and pepper.3. Put the mushroom caps, bottom side up, in a shallow baking pan. Brush the caps with 1/2 the dressing. Put the caps under the broiler, and cook for 5 minutes.4. Turn the caps, and brush with the remaining dressing. Broil 4 minutes. Toast the buns lightly .5. In a small bowl, mix capers and mayonnaise. Spread mayonnaise mixture on the buns, top with mushroom caps, tomato and lettuce.Cucumbers with Sour Cream Page | 4
  • 5. Week Of Nutrition With Visalus YumMEFit.com Rated: Submitted By: laksdf Photo By: SunFlower Prep Time: 10 Minutes Ready In: 10 Minutes Servings: 4"A creamy sauce of heavy cream, vinegar and dill. A versatile sauce thats great on allyour favorites veggies."INGREDIENTS:1 cup heavy cream 1 pinch dried dill, or to taste4 tablespoons distilled white vinegar 2 large cucumbers, slicedsalt and pepper to tasteDIRECTIONS:1. In a small bowl combine cream, vinegar, salt, pepper, and dill. Place cucumbers in a medium bowl and pour sauce over them. Page | 5
  • 6. Week Of Nutrition With Visalus YumMEFit.comFarmers Market Vegetarian Quesadillas Rated: Submitted By: jrbaker Photo By: CC♥s2bake Prep Time: 15 Minutes Ready In: 30 Minutes Cook Time: 15 Minutes Servings: 6"Making the most of simple, fresh ingredients found at your local Farmers Market, thesequesadillas make great appetizers or a quick and healthy meal."INGREDIENTS:1/2 cup chopped red bell pepper 1 tablespoon olive oil1/2 cup chopped zucchini cooking spray1/2 cup chopped yellow squash 6 (9 inch) whole wheat tortillas1/2 cup chopped red onion 1 1/4 cups shredded reduced-fat sharp1/2 cup chopped mushrooms Cheddar cheeseDIRECTIONS:1. In a large nonstick pan, cook red pepper, zucchini, yellow squash, onion, and mushrooms in olive oil over medium to medium-high heat for about 7 minutes, or until just tender. Remove vegetables from pan.2. Coat the same pan with cooking spray, and place one tortilla in pan. Sprinkle 1/4 cup of cheese evenly over tortilla, and layer 3/4 cup of the vegetable mixture over the cheese. Sprinkle another 1/8 cup of cheese on the vegetables, and top with a second tortilla. Cook until golden on both sides, for approximately 2 to 3 minutes per side. Remove quesadilla from pan, and repeat with remaining ingredients. Cut each quesadilla into 8 triangles with a pizza cutter. Serve hot. Page | 6
  • 7. Week Of Nutrition With Visalus YumMEFit.comPineapple Salsa Rated: Submitted By: SVPORTER Prep Time: 20 Minutes Ready In: 20 Minutes Servings: 8"Spicy, sweet, colorful, and delicious - this is a versatile tropical salsa that goes well withany type of meat or seafood! Or serve it with!"INGREDIENTS:1 cup finely chopped fresh pineapple 1/4 cup chopped onions1/2 cup diced red bell pepper 2 green chile peppers, chopped1/2 cup diced green bell pepper 1/4 cup orange juice1 cup frozen corn kernels, thawed 1/4 cup chopped fresh cilantro1 (15 ounce) can black beans, drained 1/2 teaspoon ground cuminand rinsed salt and pepper to tasteDIRECTIONS:1. In a large bowl, toss together pineapple, red bell pepper, green bell pepper, corn, black beans, onions, green chile peppers, orange juice, and cilantro. Season with cumin, salt, and pepper. Cover, and chill in the refrigerator until serving. Page | 7
  • 8. Week Of Nutrition With Visalus YumMEFit.comLentil Soup Rated: Submitted By: Marie Photo By: CookinBug Servings: 6"Lentils are added to sauteed onions, carrots and celery. Lots of crushed tomatoes andwater are added, and the magic begins. An hour later the soup is thick and wonderfuland ready for a bit of shredded fresh spinach and a splash of vinegar."INGREDIENTS:1 onion, chopped 1 (14.5 ounce) can crushed tomatoes1/4 cup olive oil 2 cups dry lentils2 carrots, diced 8 cups water2 stalks celery, chopped 1/2 cup spinach, rinsed and thinly sliced2 cloves garlic, minced 2 tablespoons vinegar1 teaspoon dried oregano salt to taste1 bay leaf ground black pepper to taste1 teaspoon dried basilDIRECTIONS:1. In a large soup pot, heat oil over medium heat. Add onions, carrots, and celery; cook and stir until onion is tender. Stir in garlic, bay leaf, oregano, and basil; cook for 2 minutes.2. Stir in lentils, and add water and tomatoes. Bring to a boil. Reduce heat, and simmer for at least 1 hour. When ready to serve stir in spinach, and cook until it wilts. Stir in vinegar, and season to taste with salt and pepper, and more vinegar if desired. Page | 8
  • 9. Week Of Nutrition With Visalus YumMEFit.comBrown Rice, Broccoli, Cheese and Walnut Surprise Rated: Submitted By: Candice Prep Time: 15 Minutes Ready In: 40 Minutes Cook Time: 25 Minutes Servings: 4"Brown rice is cooked with a bit of onion and garlic in a vegetable stock. The broccoli iszapped in the microwave. The two are then topped with lovely toasted walnuts andshredded Cheddar cheese."INGREDIENTS:1/2 cup chopped walnuts 1 cup vegetable broth1 tablespoon butter 1 pound fresh broccoli florets1 onion, chopped 1/2 teaspoon salt1/2 teaspoon minced garlic 1/8 teaspoon ground black pepper1 cup uncooked instant brown rice 1 cup shredded Cheddar cheeseDIRECTIONS:1. Preheat oven to 350 degrees F (175 degrees C). Place walnuts on small baking sheet, and bake for 6 to 8 minutes or until toasted.2. Melt butter in a medium saucepan over medium heat. Cook onion and garlic in melted butter for 3 minutes, stirring frequently. Stir in the rice, add the broth, and bring to a boil. Reduce heat to medium-low. Cover, and simmer until liquid is absorbed, about 7 to 8 minutes.3. Place broccoli in a microwave-safe casserole dish, and sprinkle with salt and pepper. Cover, and microwave until tender.4. Spoon rice onto a serving platter, and top with broccoli. Sprinkle walnuts and cheese on top. Page | 9
  • 10. Week Of Nutrition With Visalus YumMEFit.comMahi Mahi with Onions and Mushrooms Rated: Submitted By: Nakago Photo By: criostirado Prep Time: 10 Minutes Ready In: 30 Minutes Cook Time: 20 Minutes Servings: 4"Very good and easy mahi mahi filets steamed over yellow onions, button mushroomsand garlic."INGREDIENTS:2 tablespoons olive oil salt and pepper to taste3 small onions, chopped 1/4 cup white cooking wine4 cloves garlic, minced 1 tablespoon fresh lemon juice5 button mushrooms, sliced 1 teaspoon cornstarch1 1/2 pounds mahi mahi 2 tablespoons waterDIRECTIONS:1. In a large skillet, heat olive oil and cook onions, mushrooms and garlic over medium heat until onions are transparent.2. Cut the mahi mahi into 3 inch long filets. Place the Mahi Mahi fillets over the onions, mushrooms and garlic. Salt and Pepper the first side of the filets to taste. Add white cooking wine and lemon juice.3. Cover and cook 4 to 5 minutes. Turn the filets over and salt and pepper the second side to taste. Cook 4 to 5 minutes or until fish flakes easily.4. Remove only the fish to a heated plate and keep warm until sauce is ready.5. In the same skillet with all the onions, mushrooms, garlic and cooking wine, raise heat to medium/high. Bring to a boil. Dissolve cornstarch in the 2 tablespoons of water; stir into skillet. Stir the sauce continuously until sauce thickens to desired consistency.6. Pour sauce over mahi mahi filets. Serve immediately. Page | 10
  • 11. Week Of Nutrition With Visalus YumMEFit.comBroccoli with Garlic Butter and Cashews Rated: Submitted By: SALSIEPIE Photo By: chibi chef Prep Time: 10 Minutes Ready In: 20 Minutes Cook Time: 10 Minutes Servings: 6"A new recipe a neighbor gave us. What a hit with my family. Just the right mixture ofgarlic and cashews with our favorite side dish, broccoli. And, so very easy to make!! If ina pinch, you could probably use frozen broccoli too, but I havent tried."INGREDIENTS:1 1/2 pounds fresh broccoli, cut into bite 2 teaspoons white vinegarsize pieces 1/4 teaspoon ground black pepper1/3 cup butter 2 cloves garlic, minced1 tablespoon brown sugar 1/3 cup chopped salted cashews3 tablespoons soy sauceDIRECTIONS:1. Place the broccoli into a large pot with about 1 inch of water in the bottom. Bring to a boil, and cook for 7 minutes, or until tender but still crisp. Drain, and arrange broccoli on a serving platter.2. While the broccoli is cooking, melt the butter in a small skillet over medium heat. Mix in the brown sugar, soy sauce, vinegar, pepper and garlic. Bring to a boil, then remove from the heat. Mix in the cashews, and pour the sauce over the broccoli. Serve immediately. Page | 11
  • 12. Week Of Nutrition With Visalus YumMEFit.comPesto Pizza and Asparagus with Pecans and Parm Rated: Submitted By: SKWms Photo By: Food Fan Prep Time: 10 Minutes Ready In: 20 Minutes Cook Time: 10 Minutes Servings: 6"Top a prepared pizza crust with pesto, your favorite veggies and feta cheese andyouve got a great, quick and easy meal."INGREDIENTS:1 (12 inch) pre-baked pizza crust drained1/2 cup pesto 1/2 small red onion, chopped1 ripe tomato, chopped 1 (4 ounce) can artichoke hearts, drained1/2 cup green bell pepper, chopped and sliced1 (2 ounce) can chopped black olives, 1 cup crumbled feta cheeseDIRECTIONS:1. Preheat oven to 450 degrees F (230 degrees C).2. Spread pesto on pizza crust. Top with tomatoes, bell peppers, olives, red onions, artichoke hearts and feta cheese.3. Bake for 8 to 10 minutes, or until cheese is melted and browned. Page | 12
  • 13. Week Of Nutrition With Visalus YumMEFit.comAsparagus with Pecans and Parm Rated: Submitted By: Carrie Photo By: Trisha Prep Time: 10 Minutes Ready In: 20 Minutes Cook Time: 10 Minutes Servings: 6"Steamed asparagus gets dressed with sauteed mushrooms and pecans, then dustedwith Parmesan cheese for this elegant side dish."INGREDIENTS:1 bunch asparagus spears, ends trimmed 1/2 teaspoon garlic powder2 tablespoons butter 1/2 teaspoon dried basil1 (8 ounce) package sliced mushrooms 1/4 teaspoon salt1 onion, minced 1/4 teaspoon black pepper1/2 cup coarsely chopped pecans 1/2 cup freshly grated Parmesan cheeseDIRECTIONS:1. Steam the asparagus spears in a basket-style steamer over boiling water until tender, 5 to 10 minutes. Drain and remove to a serving dish; keep warm.2. Meanwhile, melt half of the butter in a large skillet over medium-high heat. Once melted (its ok if it begins to brown), stir in the sliced mushrooms, and cook until they brown, soften, and begin to release their liquid; pour into a serving dish, and set aside. Melt the remaining butter in the skillet, and stir in the onions. Cook until the onions soften and turn translucent, about 3 minutes. Season with garlic powder, basil, salt and pepper. Stir in the chopped pecans, and cook for a minute more.3. Sprinkle the onion mixture with half of the Parmesan cheese, and stir in the reserved mushrooms. Pour over the asparagus in the serving dish and sprinkle with remaining cheese. Page | 13
  • 14. Week Of Nutrition With Visalus YumMEFit.comAvocado Tacos Rated: Submitted By: VALKARYN Photo By: hurryjodie Prep Time: 20 Minutes Ready In: 25 Minutes Cook Time: 5 Minutes Servings: 6"Lightly seasoned avocados and diced onions are spread on toasted tortillas and servedwith cilantro and jalapeno sauce."INGREDIENTS:3 avocados - peeled, pitted, and mashed 12 (6 inch) corn tortillas1/4 cup onions, diced 1 bunch fresh cilantro leaves, finely1/4 teaspoon garlic salt chopped jalapeno pepper sauce, to tasteDIRECTIONS:1. Preheat oven to 325 degrees F (165 degrees C).2. In a medium bowl, mix avocados, onions, and garlic salt.3. Arrange corn tortillas in a single layer on a large baking sheet, and place in the preheated oven 2 to 5 minutes, until heated through.4. Spread tortillas with the avocado mixture. Garnish with cilantro and sprinkle with jalapeno pepper sauce. Page | 14
  • 15. Week Of Nutrition With Visalus YumMEFit.comVegan Refried Beans Rated: Submitted By: Emma Maher Prep Time: 5 Minutes Ready In: 15 Minutes Cook Time: 10 Minutes Servings: 6"Pinto beans are simmered with onions, tomato paste, chili powder and vegetable broth,then mashed. Its a quick and easy way to make your own refried beans for burritos,tostados or dips!"INGREDIENTS:1 tablespoon olive oil 3 tablespoons tomato paste1 onion, diced chili powder to taste1 (15 ounce) can pinto beans, drained 1 cup vegetable brothDIRECTIONS:1. Heat oil in a medium skillet over medium heat. Saute onions until tender. Stir in beans, tomato paste, chili powder and vegetable broth. Cook 5 minutes, or until stock has reduced. Mash with a potato masher. Page | 15
  • 16. Week Of Nutrition With Visalus YumMEFit.com Grocery ItemsBakery Items 12 (6 inch) corn tortillas 6 (9 inch) tortillas Whole Wheat TortillaBaking Supplies 1/2 ounce brown sugar 1/3 cup cashews 1 teaspoon cornstarch 4 hamburger buns 2 ounces pecans 2 ounces walnutsBasic Cooking Ingredients 1/2 ounce cooking 3/4 cup and 2 spray tablespoons olive oilBeverages 1/4 cup Burgundy wine 1 tablespoon lemon juice 1/4 cup orange juice 8-1/4 cups waterCanned Foods 1 (14 ounce) can 1 (15 ounce) can artichoke hearts in canned black beans water 1 (4 ounce) jar capers 1 (14.5 ounce) can crushed tomatoes 1-1/4 cups pinto beans 1-1/2 ounces tomato pasteCondiments and Salad Dressings 2 tablespoons balsamic 1 (6 ounce) can black vinegar olives 1/3 cup and 1 1/2 ounce jalapeno tablespoon and 1 pepper sauce teaspoon distilled white vinegar 1 (16 ounce) jar mayonnaiseDairy, Eggs and Milk 1/2 cup and 1 teaspoon 1/4 pound Cheddar butter cheese 5 ounces feta cheese 1 cup heavy cream Page | 16
  • 17. Week Of Nutrition With Visalus YumMEFit.com 2 ounces Parmesan 1/4 pound shredded cheese reduced-fat sharp Cheddar cheeseDeli 1/2 cup pestoEthnic Foods 3 tablespoons soy sauceFrozen Foods 1 (10 ounce) package frozen cornHerbs and Spices 1 bay leaf 1/2 teaspoon black pepper 1/8 teaspoon chili 1/2 teaspoon dried basil powder 1 teaspoon dried basil 1 teaspoon dried dill weed 1 teaspoon dried 1/2 teaspoon dried oregano thyme 1/2 teaspoon garlic 1/4 teaspoon garlic salt powder 1/2 teaspoon ground 1 teaspoon salt cuminMeats, Fish and Seafood 1-1/2 pounds Finfish, dolphinfish, rawNatural/Organic Foods 2 (14 ounce) cans vegetable brothOther 1 (14 ounce) package pre-baked pizza crustPasta, Rice and Beans 3 ounces instant brown 2 cups lentils riceProduce 1 pound asparagus 3 avocados Page | 17
  • 18. Week Of Nutrition With Visalus YumMEFit.com2-1/2 pounds Broccoli, 2 carrots raw 2 stalks celery 2 bunches cilantro 2 large cucumber 1/2 ounce fresh spinach11 cloves garlic, whole 2 green bell pepper 4 leaves leaf lettuce 1-1/2 pounds onions 2 Peppers, hot chili, 1 cup and 1 tablespoon green, raw Pineapple, raw 4 portobello 2 red bell pepper mushrooms 2 red onion 3 tomatoes3/4 pound whole button 2-1/2 ounces yellow mushrooms squash 2 ounces zucchini Page | 18