week of nutrition by yumme fit

Healthy Week Of Nutrition | www.YumMEFit.com

WEEK OF NUTRITION WITH VISALUS

Week Of Nutrition With Visalus YumMEFit.com

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Table Of Contents

Page No.:

Week of Nutrition Summary A quick view of the week ahead

3

Detailed Recipes Provided by AllRecipe.com

4-15

Grocery List All items you’ll need to survive this week

16-18


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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: Breakfast: Vi Shake Mid: Snack (check the approved list) Lunch: Vi Shake Mid: Snack (check the approved list) Dinner: Portobello Sandwiches & Cucumbers with Sour Cream

TUESDAY: Breakfast: Vi Shake Mid: Snack (check the approved list) Lunch: Vi Shake Mid: Snack (check the approved list) Dinner: Farmer's Market Vegetarian Quesadillas & Pineapple Salsa

WEDNESDAY: Breakfast: Vi Shake Mid: Snack (check the approved list) Lunch: Vi Shake Mid: Snack (check the approved list) Dinner: Lentil Soup

THURSDAY: Breakfast: Vi Shake Mid: Snack (check the approved list) Lunch: Vi Shake Mid: Snack (check the approved list) Dinner: Brown Rice, Broccoli, Cheese and Walnut Surprise

FRIDAY: Breakfast: Vi Shake Mid: Snack (check the approved list) Lunch: Vi Shake Mid: Snack (check the approved list) Dinner: Mahi Mahi with Onions and Mushrooms with Broccoli & Garlic Butter and Cashews

SATURDAY Breakfast: Vi Shake Mid: Snack (check the approved list) Lunch: Vi Shake Mid: Snack (check the approved list) Dinner: Pesto Pizza and Asparagus with Pecans and Parm

SUNDAY: Breakfast: Vi Shake Mid: Snack (check the approved list) Lunch: Vi Shake Mid: Snack (check the approved list) Dinner: Avacado Tacos & Refried Beans

Approved Desserts: (Check out YumME Fit for details) Brownie Break (high on soy protein, low on sugar) Sugar Cookies (high protein, low sugar)


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Portobello Sandwiches

Rated:

Submitted By: CHOLLE

Photo By: CookinBug

Prep Time: 8 Minutes Cook Time: 9 Minutes

Ready In: 20 Minutes Servings: 4

"Quick, juicy burgers. My friends and I eat them at least once a week!" INGREDIENTS:

2 cloves garlic, minced

6 tablespoons olive oil

1/2 teaspoon dried thyme

2 tablespoons balsamic vinegar

salt and pepper to taste

4 large portobello mushroom caps

4 hamburger buns

1 tablespoon capers

1/4 cup mayonnaise

1 tablespoon capers, drained

1 large tomato, sliced

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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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

4 tablespoons distilled white vinegar


1 pinch dried dill, or to taste

2 large cucumbers, sliced

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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Farmer's Market Vegetarian Quesadillas

Rated:

Submitted By: jrbaker

Photo By: CC♥'s2bake



"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

1/2 cup chopped zucchini

1/2 cup chopped yellow squash

1/2 cup chopped red onion

1/2 cup chopped mushrooms

1 tablespoon olive oil

cooking spray

6 (9 inch) whole wheat tortillas

1 1/4 cups shredded reduced-fat sharp 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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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

1/2 cup diced red bell pepper

1/2 cup diced green bell pepper

1 cup frozen corn kernels, thawed

1 (15 ounce) can black beans, drained and rinsed

1/4 cup chopped onions

2 green chile peppers, chopped

1/4 cup orange juice

1/4 cup chopped fresh cilantro

1/2 teaspoon ground cumin


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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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

1/4 cup olive oil

2 carrots, diced

2 stalks celery, chopped


1 teaspoon dried oregano

1 bay leaf

1 teaspoon dried basil

1 (14.5 ounce) can crushed tomatoes

2 cups dry lentils

8 cups water

1/2 cup spinach, rinsed and thinly sliced

2 tablespoons vinegar

salt to taste

ground black pepper to taste

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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Brown Rice, Broccoli, Cheese and Walnut Surprise

Rated:

Submitted By: Candice



"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 tablespoon butter

1 onion, chopped

1/2 teaspoon minced garlic

1 cup uncooked instant brown rice

1 cup vegetable broth

1 pound fresh broccoli florets

1/2 teaspoon salt

1/8 teaspoon ground black pepper

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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Mahi Mahi with Onions and Mushrooms

Rated:

Submitted By: Nakago

Photo By: criostirado



"Very good and easy mahi mahi filets steamed over yellow onions, button mushrooms and garlic." INGREDIENTS:

2 tablespoons olive oil

3 small onions, chopped


5 button mushrooms, sliced

1 1/2 pounds mahi mahi


1/4 cup white cooking wine

1 tablespoon fresh lemon juice

1 teaspoon cornstarch

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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Broccoli with Garlic Butter and Cashews

Rated:

Submitted By: SALSIEPIE

Photo By: chibi chef



"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 size pieces

1/3 cup butter

1 tablespoon brown sugar

3 tablespoons soy sauce

2 teaspoons white vinegar

1/4 teaspoon ground black pepper


1/3 cup chopped salted cashews

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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Pesto Pizza and Asparagus with Pecans and Parm

Rated:

Submitted By: SKWms

Photo By: Food Fan



"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

1/2 cup pesto

1 ripe tomato, chopped

1/2 cup green bell pepper, chopped

1 (2 ounce) can chopped black olives,

drained

1/2 small red onion, chopped

1 (4 ounce) can artichoke hearts, drained and sliced

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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Asparagus with Pecans and Parm

Rated:

Submitted By: Carrie

Photo By: Trisha



"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

2 tablespoons butter

1 (8 ounce) package sliced mushrooms

1 onion, minced

1/2 cup coarsely chopped pecans

1/2 teaspoon garlic powder

1/2 teaspoon dried basil

1/4 teaspoon salt

1/4 teaspoon black pepper

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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Avocado Tacos

Rated:

Submitted By: VALKARYN

Photo By: hurryjodie



"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

1/4 cup onions, diced

1/4 teaspoon garlic salt

12 (6 inch) corn tortillas

1 bunch fresh cilantro leaves, finely 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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Vegan Refried Beans

Rated:

Submitted By: Emma Maher



"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

1 onion, diced

1 (15 ounce) can pinto beans, drained

3 tablespoons tomato paste

chili powder to taste

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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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

spray

3/4 cup and 2 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

artichoke hearts in water

1 (15 ounce) can

canned black beans

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

vinegar

1 (6 ounce) can black olives

1/3 cup and 1

tablespoon and 1 teaspoon distilled white

vinegar

1/2 ounce jalapeno

pepper sauce

1 (16 ounce) jar

mayonnaise

Dairy, Eggs and Milk

1/2 cup and 1 teaspoon

butter

1/4 pound Cheddar cheese

5 ounces feta cheese

1 cup heavy cream


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2 ounces Parmesan

cheese

1/4 pound shredded 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

powder 1/2 teaspoon dried basil

1 teaspoon dried basil

1 teaspoon dried dill

weed

1 teaspoon dried

oregano

1/2 teaspoon dried thyme

1/2 teaspoon garlic

powder 1/4 teaspoon garlic salt

1/2 teaspoon ground

cumin

1 teaspoon salt

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

rice

2 cups lentils

Produce

1 pound asparagus

3 avocados


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2-1/2 pounds Broccoli,

raw

2 carrots

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,

green, raw 1 cup and 1 tablespoon

Pineapple, raw

4 portobello mushrooms

2 red bell pepper

2 red onion

3 tomatoes

3/4 pound whole button

mushrooms

2-1/2 ounces yellow squash

2 ounces zucchini

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