Scrumptious Baked Salmon

Beautiful Baked Turkey Wings

Parmesan Tuna Cakes

South American Roast Pork

Pepper and Pesto Mahi Mahi

Grilled Mahi Mahi with Roasted Pepper Sauce and Cilantro Pesto

Herb Garlic Beef Tenderloin

Grilled Beef Tenderloin with Herb-Garlic-Pepper Coating

Chicken, Bacon, and Beef Trifecta

Corned Beef and Bacon-Wrapped Chicken Breasts

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Monday

Scrumptious Baked Salmon

with Mashed Pumpkin

Prep 15m | Cook 25m | Total 40m
Fiber 9g | Protein 33g

3 1 1

Food

4 (8 ounce) salmon fillet
salt and ground black pepper
1 cup chopped basil leaves
extra virgin coconut oil cooking spray
4 lemon, thinly sliced

Steps

Place an oven rack in the lowest position in oven and preheat oven to 400 degrees F (200 degrees C).
Place salmon fillet with skin side down in the middle of a large piece of parchment paper; season with salt and black pepper. Cut 2 3-inch slits into the fish with a sharp knife. Stuff chopped basil leaves into the slits. Spray fillet with cooking spray and arrange lemon slices on top.
Fold edges of parchment paper over the fish several times to seal into an airtight packet. Place sealed packet onto a baking sheet.
Bake fish on the bottom rack of oven until salmon flakes easily and meat is pink and opaque with an interior of slightly darker pink color, about 25 minutes. An instant-read meat thermometer inserted into the thickest part of the fillet should read at least 145 degrees F (65 degrees C). To serve, cut the parchment paper open and remove lemon slices before plating fish.

Food

Steps

This Meal’s Grocery List

Basic Cooking Ingredients

1/2 ounce extra virgin coconut oil

Herbs and Spices

1/4 tsp salt

Meats, Fish and Seafood

2 pounds salmon

Produce

	1 cup fresh basil		5 lemon
	1-1/2 pounds Pumpkin, raw

Go To Full Week’s Grocery List

Tuesday

Beautiful Baked Turkey Wings

with Cajun Mixed Veggies

Prep 10m | Cook 2h | Total 2h 10m
Fiber 15g | Protein 44g

3 2 1

Food

Steps

Preheat oven to 350 degrees F (175 degrees C).
Place turkey wings and onion in a casserole dish; sprinkle seasoned salt, poultry seasoning, black pepper, and garlic on both sides of each wing. Pour 1/2 cup water into the casserole dish. Cover casserole dish.
Bake in the preheated oven until browned, 1 hour.
Place sliced mushrooms, chicken broth, and salt in a pot and heat on medium. When the broth starts to bubble, slowly add the glucomannan powder to thicken. Stir and simmer for two minutes until it begins to thicken.
Remove from heat Pour the mixture over the turkey wings.
Continue baking until brown and tender, 1 hour.

Food

Steps

Wednesday

Parmesan Tuna Cakes

with Caramelized Peppers and Onions

Prep 15m | Cook 30m | Total 40m
Fiber 9g | Protein 29g

3 1 1

Food

1 (15 ounce) can mackerel in brine, drained
1 small onion, chopped
1 (5 ounce) can tuna packed in water, drained
1/4 cup grated Parmesan cheese
1/4 cup mayonnaise
2 egg, beaten
2 tablespoons Dijon mustard
2 teaspoons salt-free seasoning blend (such as Mrs. Dash®)
1 teaspoon paprika
1 teaspoon dried sweet basil
1 (3.5 ounce) bag pork rinds, crushed
extra virgin coconut oil cooking spray

Steps

Mix mackerel, onion, tuna, Parmesan cheese, mayonnaise, eggs, Dijon mustard, seasoning blend, paprika, and basil together in a bowl. Add pork rind crumbs, 1 to 2 tablespoons at a time, until mixture holds together. Form mixture into balls and flatten into 1/2-inch-thick cakes.
Heat a large non-stick skillet over medium-high heat and grease with cooking spray. Arrange cakes in the hot skillet and spray each cake with cooking spray.
Cook cakes, working in batches if needed, in the hot skillet until browned, 3 to 5 minutes; gently flatten cakes with the back of a fork. Flip cakes and cook until other side is browned, 3 to 5 minutes. Transfer cakes to a paper towel-lined plate.

Food

Steps

Thursday

South American Roast Pork

with Cheesy Zucchini

Prep 10m | Cook 2.5h | Total ~2.5hr
Fiber 6g | Protein 41g

3 2 2 1

Food

Steps

Grind garlic, salt, black pepper, cumin, oregano, and coriander into a paste using a mortar and pestle.
Transfer half of the garlic and spice paste to a bowl; add lime juice, orange juice, melted coconut oil, and vinegar. Beat the mixture with a whisk until smooth.
Cut several inch-long, deep slits into the fatty side of the pork roast. Rub the reserved garlic paste into the slits.
Put rubbed roast into a gallon-size resealable plastic bag. Pour the liquid mixture over the roast, squeeze as much air from the bag as possible and seal; refrigerate, turning occasionally, 8 hours to overnight.
Remove pork roast from refrigerator, put into a roasting pan, and let warm at room temperature for 30 minutes.
Preheat oven to 400 degrees F (200 degrees C).
Roast pork in preheated oven for 30 minutes, reduce heat to 375 degrees F (190 degrees C), and continue cooking until pork is no longer pink in the center, about 2 hours more. An instant-read thermometer inserted into the center should read at least 170 degrees F (75 degrees C).

Food

Steps

Mix zucchini, celery, onion, and mushrooms in a microwave-safe dish. Cover dish with plastic wrap.
Cook on High until vegetables are steamed and slightly tender, about 6 minutes.
Pull plastic wrap away from dish, stir vegetables, sprinkle Cheddar cheese over the vegetables, and replace the plastic to seal tightly. Let dish sit until the cheese melts, 2 to 3 minutes. Stir vegetables to coat evenly with melted cheese.

Friday

Pepper and Pesto Mahi Mahi

with Parmesan Asparagus

Prep 20m | Cook 20m | Total 40m
Fiber 12g | Protein 46g

3 2 1

Food

1 cup white wine
2 shallot, minced
1/4 cup shredded Parmesan cheese
4 cloves garlic
2/3 cup chopped walnuts
2 tablespoons extra virgin coconut oil
1/2 cup packed fresh cilantro leaves
2 (12 ounce) jars roasted red bell peppers, drained
8 (6 ounce) mahi mahi fillets
2 tablespoons butter
1/2 teaspoon ground black pepper
1/2 teaspoon salt

Steps

Preheat an outdoor grill for medium-high heat.
Place the wine and shallot in a saucepan over medium-high heat. Bring the mixture to a boil, then reduce the heat to medium-low and reduce the liquid down by about half, about 4 minutes. Remove from heat and set aside.
Place the Parmesan cheese, garlic, and walnuts into a food processor; process until finely chopped. Add melted coconut oil, cilantro, and 1/8 teaspoon black pepper; process until smooth. Remove the cilantro pesto from the food processor and set aside.
Place the red peppers into the food processor, pour in the wine reduction, and process until smooth. Pour the entire mixture back into the saucepan and bring to a boil over medium-high heat. Reduce the heat to medium and simmer the sauce for 4 minutes. Meanwhile, season both sides of the mahi mahi fillets with salt and pepper.
Cook the mahi mahi on the preheated grill until the fish is golden and flakes easily with a fork, about 4 minutes per side.
Whisk the butter, 1/8 teaspoon black pepper, and 1/4 teaspoon salt into the red pepper sauce until smooth. Spoon the red pepper sauce onto the bottom of the serving plate, arrange the fish on the sauce, and top with the cilantro pesto to serve.

Food

Steps

Saturday

Herb Garlic Beef Tenderloin

with Garlic Bok Choy

Prep 30m | Cook 55m | Total 1h 25m
Fiber 6g | Protein 34g

3 1 3

Food

3 pounds whole beef tenderloin
4 tablespoons extra virgin coconut oil
5 large garlic cloves, minced
1 rounded tablespoon and minced fresh rosemary
2 teaspoons dried thyme leaves
1 rounded tablespoon coarsely ground black pepper
1 rounded teaspoon salt

Steps

Prepare beef: Trim off excess fat with a sharp knife. Fold thin tip end under to approximate the thickness of the rest of the roast. Tie with butcher’s twine, then keep tying the roast with twine every 11/2 to 2 inches (to help the roast keep its shape). Snip silverskin with scissors to keep roast from bowing during cooking. Then, mix oil, garlic, rosemary, thyme, pepper and salt; rub over roast to coat. Set meat aside.
Either build a charcoal fire in half the grill or turn all gas burners on high for 10 minutes. Lubricate grate with an oil-soaked rag using tongs. Place beef on hot rack and close lid; grill until well-seared, about 5 minutes. Turn meat and close lid; grill until well-seared on second side, another 5 minutes.
Move meat to the charcoal grill’s cool side, or turn off burner directly underneath the meat and turn remaining one or two burners (depending on grill style) to medium. Cook until a meat thermometer inserted in the thickest section registers 130 degrees for rosy pink, 45 to 60 minutes, depending on tenderloin size and grill. Let meat rest 15 minutes before carving.

Food

Steps

Trim off the ends of the bok choy and chop, keeping the white parts separate from the green as they will need to cook longer. Rinse and spin or pat dry. Set aside.
In a large bowl, stir together the water, ginger, garlic, tamari sauce, coconut aminos, xylitol and red pepper flakes. Set this aside.
Heat the oil in a large skillet or wok over medium-high heat. Add the bok choy stems first; stir fry for a few minutes or until the pieces start to turn a pale green. When stems are almost cooked, add the leaves; cook and stir until leaves are wilted, 1 to 2 minutes. Remove from the heat and transfer the bok choy to a serving dish. Pour the sauce into the skillet or wok, and set over medium-high heat. Cook, stirring constantly, until sauce has thickened slightly, about 3 minutes. Pour over the bok choy and toss lightly to coat.

Sunday

Chicken, Bacon, and Beef Trifecta

with Balsamic Escarole Salad

Prep 20m | Cook 2h | Total 2h 20m
Fiber 9g | Protein 44g

3 2 2 1

Food

8 slices thin-sliced cooked corned beef
8 skinless, boneless chicken breast halves
8 slices bacon
1 large can sliced mushrooms
1 large can chicken broth
1/4 teaspoon glucomannon (konjac) flour
1/2 teaspoon salt
1 1/4 heads broccoli, broken into florets (optional)

Steps

Preheat oven to 325 degrees F (165 degrees C).
Wrap 1 corned beef slice around each chicken breast.
Wrap a slice of bacon around outside of corned beef wrapping. Secure with toothpicks if needed.
Arrange wrapped chicken in a deep baking dish.
Arrange broccoli florets around wrapped chicken breasts.
Place sliced mushrooms, chicken broth, and salt in a pot and heat on medium. When the broth starts to bubble, slowly add the glucomannan powder to thicken. Stir and simmer for two minutes until it begins to thicken. Remove from heat Pour the mixture over the chicken and broccoli to completely cover. Cover baking dish with aluminum foil.
Bake in preheated oven until chicken is no longer pink in the center and the juices run clear, about 1 1/2 hours. Remove foil from the dish, return to oven, and bake until bacon browns, about 30 more minutes.

Food

Steps

Baking Supplies

	1 1/2 ounces xylitol		2 tablespoons Cajun seasoning
	2 teaspoons kosher salt		2 teaspoons poultry seasoning
	2 teaspoons seasoned salt		3 ounces walnuts

Basic Cooking Ingredients

	3 tablespoons tamari sauce		2 cups extra virgin coconut oil
	1/2 ounce extra virgin coconut oil cooking spray		2 tablespoons extra virgin olive oil

Beverages

	2 tablespoons lemon juice		3 tablespoons lime juice
	3 tablespoons orange juice		3/4 cup red wine
	3-3/4 cups water		1 cup white wine

Canned Foods

13 ounces Finfish, mackerel, jack, canned, drained solids

1 (6 ounce) can tuna

Condiments and Salad Dressings

	1 cup balsamic vinegar		1 (16 ounce) jar mayonnaise
	1 (8 ounce) jar prepared Dijon-style mustard		1-1/2 teaspoons white wine vinegar

Dairy, Eggs and Milk

	1/4 cup and 3 tablespoons butter		6 ounces Cheddar cheese
	2 eggs		3 ounces Parmesan cheese
	1/4 cup shredded Parmesan cheese

Ethnic Foods

3 tablespoons coconut aminos

Frozen Foods

2 (10 ounce) packages frozen broccoli

Herbs and Spices

	2 tablespoons and 2-1/2 teaspoons black pepper		1 teaspoon dried basil
	2 teaspoons dried basil		1 teaspoon dried oregano
	1/4 teaspoon dried red pepper flakes		1-3/4 teaspoons dried thyme
	3/4 teaspoon garlic powder		1 teaspoon ground coriander
	1 teaspoon ground cumin		1 teaspoon paprika
	2 tablespoons and 1 teaspoon salt		1/2 ounce salt-free seasoning blend

Meats, Fish and Seafood

	1/2 pound bacon		3 pounds beef tenderloin
	1/2 pound deli sliced corned beef		3 pounds Finfish, dolphinfish, raw
	4 pounds pork shoulder		2 pounds salmon
	2 pounds skinless, boneless chicken breast halves		3-1/2 ounces Snacks, pork skins, plain
	5-3/4 pounds turkey wings

Pasta, Rice and Beans

1/2 pound green beans

Produce

	3 pounds asparagus		2 medium heads bok choy
	14 ounces Broccoli, raw		1/2 pound butterhead lettuce
	1/2 pound celery		1 bunch cilantro
	7 ounces escarole, raw		1 cup fresh basil
	1 tablespoon fresh ginger root		1 tablespoon and 3/4 teaspoon fresh rosemary
	3 ounces garlic, whole		5 lemon
	1/2 pound Lettuce, cos or romaine, raw		15 ounces mushrooms
	4 onions		1-1/2 pounds Pumpkin, raw
	6 red bell pepper		24 red onion
	2 (12 ounce) jars roasted red bell peppers		6 roma (plum) tomato
	2 shallot		1-1/2 pounds zucchini
	2 large can sliced mushrooms		1/2 teaspoon glucomannon (konjac) flour

Soup

3 large cans low-fat, low sodium all-natural chicken broth

	1/2 pound celery		1/2 ounce garlic, whole
	10 ounces mushrooms		2 onions
	1-1/2 pounds zucchini

	1/2 ounce garlic, whole		5 ounces mushrooms
	2 onions		1 large can sliced mushrooms
	1/4 teaspoon glucomannon (konjac) flour

	1 tablespoon and 1/4 teaspoon butter		2 eggs
	1/2 ounce Parmesan cheese

	1-1/2 teaspoons black pepper		2 teaspoons dried basil
	1 teaspoon dried basil		1 teaspoon paprika
	1/4 teaspoon salt		1/2 ounce salt-free seasoning blend

	1 teaspoon black pepper		1 teaspoon dried oregano
	1 teaspoon ground coriander		1 teaspoon ground cumin

	2 tablespoons butter		2 ounces Parmesan cheese
	1/4 cup shredded Parmesan cheese

	1/2 teaspoon black pepper		3/4 teaspoon garlic powder
	1 tablespoon and 1/2 teaspoon salt

SANE Meal Plan

Monday

Scrumptious Baked Salmon

with Mashed Pumpkin

Tuesday

Beautiful Baked Turkey Wings

with Cajun Mixed Veggies

Wednesday

Parmesan Tuna Cakes

with Caramelized Peppers and Onions

Thursday

South American Roast Pork

with Cheesy Zucchini

Friday

Pepper and Pesto Mahi Mahi

with Parmesan Asparagus

Saturday

Herb Garlic Beef Tenderloin

with Garlic Bok Choy

Sunday

Chicken, Bacon, and Beef Trifecta

with Balsamic Escarole Salad

Grocery List