The Healthy Meal Plan Series: Recipes

Healthy-Foods

While eating a healthy meal here or there is relatively simple to do, sticking with a weekly meal plan that incorporates only healthy foods can be quite difficult. With this in mind, we have decided to share a series of healthy meal plans. No matter what your nutritional or caloric needs are, we have a healthy meal plan for you! Click on the links below to see the detailed health plans and then continue reading this article to get specific instructions on how to prepare the tasty meals mentioned in the  plans.

The 1,200 Calorie ViSalus Healthy Meal Plan

The 1,500 Calorie ViSalus Healthy Meal Plan 

The 1,800 Calorie ViSalus Healthy Meal Plan

The 2,000 Calorie ViSalus Healthy Meal Plan

The 2,300 Calorie ViSalus Healthy Meal Plan

The 2,600 Calorie Healthy Meal Plan

 

Recipes

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vi shake 2Vi-Shape Shake

-2 scoops Vi-Shape Shake Mix

-8oz Non-fat milk

-1 Health flavor packet

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Oatmeal-Quick-Detail.sflb.ashxViSalus Ultra Oatmeal

-2 scoops Vi-Shape Shake Mix

-1serving-cooked oatmeal

-1 packet Chocolate Cardia Care Health Flavor

-Dash of cinnamon

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chocolate protein smoothieFrozen Chocolate Banana Vi-Shape Shake

-2 Scoops Vi-Shape Shake Mix

-1 packet Banana Energy Charge Health Flavor

-1 packet Chocolate Cardia Health Flavor

-8oz Non-fat milk

-4-6 ice cubes

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ViSalus Strawberry Granola Parfait

granola parfait-2 scoops Vi-Shape Shake Mix

-8oz Low calorie strawberry yogurt (try Greek Yogurt for higher protein!)

-½ cup fresh berries

-¼ cup granola

-Slivered almonds

Directions: Mix shake mix into yogurt and layer yogurt, berries, & granola.

Top with almonds.

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Strawberry cheesecake ShakeViSalus Strawberry Cheesecake

-2 scoops Vi-Shape Shake Mix

-1 cup frozen strawberries

-1 tbsp. low fat cream cheese

-8oz non-fat milk

-½ graham cracker

Directions: Blend shake & top with crumbled graham cracker

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mango-salsaMango Salsa

-1 fresh mango, pitted & diced

-½ red onion, diced

-1 jalapeno, diced

-2 tomatoes, diced

-1 clove of garlic, minced

-Fresh cilantro

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rice and bean saladRice & Bean Salad

-1 cup cooked brown rice

-1 cup shelled edamame (soybean)

-1 can garbanzo beans, rinsed

-1 whole cucumber, diced

-½ cup dried cranberries

-¼ cup balsamic vinaigrette

Directions: Combine all ingredients & chill.

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Veggie Stir Fry

-½ cup red bell pepper, diced

Stir Fried Vegetables 2-½ cup yellow bell pepper, diced

-¼ cup onion, sliced

-1 cup broccoli

-½ cup mushrooms, sliced

-1 cup bok choy, diced

-3oz tempeh or extra firm tofu, cubed (May substitute chicken/fish)

-2 tsp. Low Sodium Soy Sauce

-2 tsp. Sesame Oil

Directions: Combine sesame oil and soy sauce. Pan fry tempeh or tofu in sauce and add all vegetables until lightly cooked. Makes 1 serving.

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Turkey Burger

-1lb ground turkey

turkey-burgers-1 tbsp. Bread Crumbs

-1 tbsp. Onion, diced

-1 egg White

-½ clove of garlic, minced

-Pinch of salt & black pepper

Directions: Mix all ingredients in large mixing bowl and form into patties. Cook patties over medium heat until proper internal temperature is reached. Top with 1 slice of cheese, lettuce, tomato, onion, and mushrooms. Regular Turkey Burger: includes bun. Open Face Option: only use bottom half of bun. Serves 4.

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veggie rollupVeggie Roll-Up

-1 low carb, whole wheat wrap

-Bell peppers, sliced

-Avocado, sliced

-Red onion, sliced

-Romaine Lettuce

-2 Tbsp. hummus (or other preferred dressing)

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veggie pizzaLight Veggie Pizza

-1 whole wheat pita or flatbread

-2 Tbsp. pizza sauce

-1 cup of assorted vegetables: onion, mushroom, broccoli, bell peppers…

-1oz low-fat shredded cheese

Directions: Add sauce and toppings on pita or flatbread and bake at

350°F until desired firmness is reached. Makes 1 serving.

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Protein Packed Trail Mix

trailmix-½ cup almonds

-½ cup walnuts

-½ cup dried edamame

-¼ cup dried fruit

-¼ cup dark chocolate pieces or carob chips

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Vegetarian Chili

-3 tbsp. vegetable oil

-2 ½ cups diced red onions

vegetarian-chili-new-1 cup diced carrots

-2 peppers diced

-1½ cups diced sweet potato (1 medium sweet potato)

-2 cups diced mushrooms

-3 tbsp. ground cumin

-2 tbsp. chili powder

-4 tbsp. chopped garlic

-2 tbsp. chopped jalapenos

-3 cans diced, fire roasted tomatoes

-1 can chickpeas

-1 can red kidney beans

-1 can black beans

-1 can Adzuki beans

-2 tbsp. dried oregano

-2 tbsp. chopped chipotle in adobo sauce

-3 tbsp. tomato paste

-1 can corn

Directions: In a large heavy-bottom pot, warm the oil and sauté onions, carrots, peppers, sweet potatoes and mushrooms, stirring occasionally until the vegetables start to soften. Stir in the cumin, chili powder, garlic, and jalapenos. Add the tomatoes, all beans and chickpeas, oregano, chipotle in adobo, tomato paste, and corn. May add vegetable broth or water to thin chili. Cover and simmer for 15 minutes. Makes 14 cups.

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cinnamon-pumpkin-pancakes-stackPumpkin Pancakes

-Whole grain pancake mix

-1 small can pureed pumpkin

-1 tsp. cinnamon

-1 tsp. vanilla extract

-Water or milk

Directions: Mix pancake mix, vanilla, cinnamon and water according to the box directions. Add ¼ cup of pumpkin per batch. Pour batter into cookie cutter shapes on pan for fun shapes for kids!

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Hawaiian Chicken Skewers

hawaiian skewers-8 Whole Chicken Breasts

-¼ cup Soy Sauce

-1 Tbsp. Sesame Oil

-1 tsp. Garlic Powder

-1 20oz can Pineapple Chunks

-1 Red Pepper

Directions: Marinate chicken in soy sauce& sesame Oil. Skew alternating pieces of chicken, pineapple, and red pepper on skewers and grill or roast until chicken is cooked to proper temperature.

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Healthy Mac & Cheese

Healthy-Mac-cheese-8oz whole grain pasta shells

-½ cup cooked, pureed winter squash

-1 cup low fat Colby cheese

-8oz milk

-½ cup cooked, pureed cauliflower

-Salt & black pepper to taste

Directions: Cook Pasta according to directions till al dente.

Combine ingredients in a pan over medium heat and stir until the cheese is well melted and sauce is smooth. Stir in the macaroni. Pour into a pan and spread breadcrumbs & Parmesan cheese on top. Bake for 20 minutes. Add chicken or turkey for extra protein!

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Mexican Salad

Mexican_salad-3 cups baby spinach

-¼ cup corn

-½ cup black beans

-¼ cup red onions, sliced

-¼ avocado, cut into thin slices

-½ cup salsa

-1 Tbsp. low-fat sour cream

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PB & J Pizza

peanut-butter-and-jelly-pizza-Whole grain pizza dough

-Peanut butter

-Jelly

-Cinnamon

-Peanuts (optional)

Directions: Follow directions for pizza dough to cook plain dough.

Remove from oven and spread on peanut butter. Add jelly in a criss-cross pattern. Sprinkle on cinnamon and top with peanuts.

 

Tell us what your favorite healthy recipes are!

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