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1. WEEK OF NUTRITION WITH VISALUS
Healthy Week Of Nutrition | www.YumMEFit.com

2. Week Of Nutrition With Visalus YumMEFit.com
Table Of Contents
Page No.:
Week of Nutrition Summary 3
A quick view of the week ahead
Detailed Recipes 4-15
Provided by AllRecipe.com
Grocery List 16-18
All items you’ll need to survive this week
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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 Shake
Mid: Snack (check the approved list) Mid: Snack (check the approved list)
Lunch: Vi Shake Lunch: Vi Shake
Mid: Snack (check the approved list) Mid: Snack (check the approved list)
Dinner: Portobello Sandwiches & Dinner: Farmer's Market Vegetarian
Cucumbers with Sour Cream Quesadillas & Pineapple Salsa
WEDNESDAY: THURSDAY:
Breakfast: Vi Shake Breakfast: Vi Shake
Mid: Snack (check the approved list) Mid: Snack (check the approved list)
Lunch: Vi Shake Lunch: Vi Shake
Mid: Snack (check the approved list) Mid: Snack (check the approved list)
Dinner: Lentil Soup Dinner: Brown Rice, Broccoli, Cheese and
Walnut Surprise
FRIDAY: SATURDAY
Breakfast: Vi Shake Breakfast: Vi Shake
Mid: Snack (check the approved list) Mid: Snack (check the approved list)
Lunch: Vi Shake Lunch: Vi Shake
Mid: Snack (check the approved list) Mid: Snack (check the approved list)
Dinner: Mahi Mahi with Onions and Dinner: Pesto Pizza and Asparagus with
Mushrooms with Broccoli & Garlic Butter and Pecans and Parm
Cashews
SUNDAY:
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
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4. Week Of Nutrition With Visalus YumMEFit.com
Portobello 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 buns
6 tablespoons olive oil 1 tablespoon capers
1/2 teaspoon dried thyme 1/4 cup mayonnaise
2 tablespoons balsamic vinegar 1 tablespoon capers, drained
salt and pepper to taste 1 large tomato, sliced
4 large portobello mushroom caps 4 leaves lettuce
DIRECTIONS:
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
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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 that's great on all
your favorites veggies."
INGREDIENTS:
1 cup heavy cream 1 pinch dried dill, or to taste
4 tablespoons distilled white vinegar 2 large cucumbers, sliced
salt and pepper to taste
DIRECTIONS:
1. In a small bowl combine cream, vinegar, salt, pepper, and dill. Place cucumbers in a
medium bowl and pour sauce over them.
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6. Week Of Nutrition With Visalus YumMEFit.com
Farmer's 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 Farmer's Market, these
quesadillas make great appetizers or a quick and healthy meal."
INGREDIENTS:
1/2 cup chopped red bell pepper 1 tablespoon olive oil
1/2 cup chopped zucchini cooking spray
1/2 cup chopped yellow squash 6 (9 inch) whole wheat tortillas
1/2 cup chopped red onion 1 1/4 cups shredded reduced-fat sharp
1/2 cup chopped mushrooms Cheddar cheese
DIRECTIONS:
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.
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7. Week Of Nutrition With Visalus YumMEFit.com
Pineapple 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 with
any type of meat or seafood! Or serve it with!"
INGREDIENTS:
1 cup finely chopped fresh pineapple 1/4 cup chopped onions
1/2 cup diced red bell pepper 2 green chile peppers, chopped
1/2 cup diced green bell pepper 1/4 cup orange juice
1 cup frozen corn kernels, thawed 1/4 cup chopped fresh cilantro
1 (15 ounce) can black beans, drained 1/2 teaspoon ground cumin
and rinsed salt and pepper to taste
DIRECTIONS:
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.
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8. Week Of Nutrition With Visalus YumMEFit.com
Lentil Soup
Rated:
Submitted By: Marie
Photo By: CookinBug
Servings: 6
"Lentils are added to sauteed onions, carrots and celery. Lots of crushed tomatoes and
water are added, and the magic begins. An hour later the soup is thick and wonderful
and ready for a bit of shredded fresh spinach and a splash of vinegar."
INGREDIENTS:
1 onion, chopped 1 (14.5 ounce) can crushed tomatoes
1/4 cup olive oil 2 cups dry lentils
2 carrots, diced 8 cups water
2 stalks celery, chopped 1/2 cup spinach, rinsed and thinly sliced
2 cloves garlic, minced 2 tablespoons vinegar
1 teaspoon dried oregano salt to taste
1 bay leaf ground black pepper to taste
1 teaspoon dried basil
DIRECTIONS:
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.
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9. Week Of Nutrition With Visalus YumMEFit.com
Brown 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 is
zapped in the microwave. The two are then topped with lovely toasted walnuts and
shredded Cheddar cheese."
INGREDIENTS:
1/2 cup chopped walnuts 1 cup vegetable broth
1 tablespoon butter 1 pound fresh broccoli florets
1 onion, chopped 1/2 teaspoon salt
1/2 teaspoon minced garlic 1/8 teaspoon ground black pepper
1 cup uncooked instant brown rice 1 cup shredded Cheddar cheese
DIRECTIONS:
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.
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10. Week Of Nutrition With Visalus YumMEFit.com
Mahi 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 mushrooms
and garlic."
INGREDIENTS:
2 tablespoons olive oil salt and pepper to taste
3 small onions, chopped 1/4 cup white cooking wine
4 cloves garlic, minced 1 tablespoon fresh lemon juice
5 button mushrooms, sliced 1 teaspoon cornstarch
1 1/2 pounds mahi mahi 2 tablespoons water
DIRECTIONS:
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.
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11. Week Of Nutrition With Visalus YumMEFit.com
Broccoli 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 of
garlic and cashews with our favorite side dish, broccoli. And, so very easy to make!! If in
a pinch, you could probably use frozen broccoli too, but I haven't tried."
INGREDIENTS:
1 1/2 pounds fresh broccoli, cut into bite 2 teaspoons white vinegar
size pieces 1/4 teaspoon ground black pepper
1/3 cup butter 2 cloves garlic, minced
1 tablespoon brown sugar 1/3 cup chopped salted cashews
3 tablespoons soy sauce
DIRECTIONS:
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.
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12. Week Of Nutrition With Visalus YumMEFit.com
Pesto 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 and
you've got a great, quick and easy meal."
INGREDIENTS:
1 (12 inch) pre-baked pizza crust drained
1/2 cup pesto 1/2 small red onion, chopped
1 ripe tomato, chopped 1 (4 ounce) can artichoke hearts, drained
1/2 cup green bell pepper, chopped and sliced
1 (2 ounce) can chopped black olives, 1 cup crumbled feta cheese
DIRECTIONS:
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.
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13. Week Of Nutrition With Visalus YumMEFit.com
Asparagus 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 dusted
with Parmesan cheese for this elegant side dish."
INGREDIENTS:
1 bunch asparagus spears, ends trimmed 1/2 teaspoon garlic powder
2 tablespoons butter 1/2 teaspoon dried basil
1 (8 ounce) package sliced mushrooms 1/4 teaspoon salt
1 onion, minced 1/4 teaspoon black pepper
1/2 cup coarsely chopped pecans 1/2 cup freshly grated Parmesan cheese
DIRECTIONS:
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 (it's 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.
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14. Week Of Nutrition With Visalus YumMEFit.com
Avocado 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 served
with cilantro and jalapeno sauce."
INGREDIENTS:
3 avocados - peeled, pitted, and mashed 12 (6 inch) corn tortillas
1/4 cup onions, diced 1 bunch fresh cilantro leaves, finely
1/4 teaspoon garlic salt chopped
jalapeno pepper sauce, to taste
DIRECTIONS:
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.
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15. Week Of Nutrition With Visalus YumMEFit.com
Vegan 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. It's a quick and easy way to make your own refried beans for burritos,
tostados or dips!"
INGREDIENTS:
1 tablespoon olive oil 3 tablespoons tomato paste
1 onion, diced chili powder to taste
1 (15 ounce) can pinto beans, drained 1 cup vegetable broth
DIRECTIONS:
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.
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16. Week Of Nutrition With Visalus YumMEFit.com
Grocery Items
Bakery Items
12 (6 inch) corn tortillas 6 (9 inch) tortillas
Whole Wheat Tortilla
Baking Supplies
1/2 ounce brown sugar 1/3 cup cashews
1 teaspoon cornstarch 4 hamburger buns
2 ounces pecans 2 ounces walnuts
Basic Cooking Ingredients
1/2 ounce cooking 3/4 cup and 2
spray tablespoons olive oil
Beverages
1/4 cup Burgundy wine 1 tablespoon lemon
juice
1/4 cup orange juice 8-1/4 cups water
Canned 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
paste
Condiments 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
mayonnaise
Dairy, Eggs and Milk
1/2 cup and 1 teaspoon 1/4 pound Cheddar
butter cheese
5 ounces feta cheese 1 cup heavy cream
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17. Week Of Nutrition With Visalus YumMEFit.com
2 ounces Parmesan 1/4 pound shredded
cheese reduced-fat sharp
Cheddar cheese
Deli
1/2 cup pesto
Ethnic Foods
3 tablespoons soy
sauce
Frozen Foods
1 (10 ounce) package
frozen corn
Herbs 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
cumin
Meats, Fish and Seafood
1-1/2 pounds Finfish,
dolphinfish, raw
Natural/Organic Foods
2 (14 ounce) cans
vegetable broth
Other
1 (14 ounce) package
pre-baked pizza crust
Pasta, Rice and Beans
3 ounces instant brown 2 cups lentils
rice
Produce
1 pound asparagus 3 avocados
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18. Week Of Nutrition With Visalus YumMEFit.com
2-1/2 pounds Broccoli, 2 carrots
raw
2 stalks celery 2 bunches cilantro
2 large cucumber 1/2 ounce fresh spinach
11 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 tomatoes
3/4 pound whole button 2-1/2 ounces yellow
mushrooms squash
2 ounces zucchini
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