Menu Morph Magic

Broiled Lemon Pepper Salmon with Spring Mix

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Dinner 1

Lemon Pepper Baked Salmon

with Brussels Sprouts and Bacon

Prep 5m | Cook 20m | Total 25m
Meals 6 | Fiber 7g | Protein 33g

2 1 2

Food

Steps

Food

Steps

Melt butter with olive oil in a large pot over medium-high heat.
Saute onion and garlic in butter mixture until translucent, 5 to 7 minutes; add Brussels sprouts and saute until slightly browned on edges, 5 to 10 minutes.
Sprinkle bacon, chicken bouillon, red pepper flakes, and black pepper over the sprouts mixture; stir and cook until fragrant, about 2 minutes.
Pour wine over the sprouts mixture, reduce heat to low, place a lid on the pot, and simmer until the sprouts are desired tenderness, 10 to 15 minutes.

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Dinner 2

5 Spice Chicken Stir Fry

with Cauliflower Rice
Prep 10m | Cook 35m | Total 45m
Fiber 11g | Protein 28g

Makes 6 Meals

Per Meal SANE Servings

3 1 1

Food

2/3 cup soy sauce
1/4 cup brown sugar
1 tablespoon cornstarch
1 tablespoon minced fresh ginger
1 tablespoon minced garlic
1/4 teaspoon red pepper flakes
3 skinless, boneless chicken breast
halves, thinly sliced
1 tablespoon sesame oil
1 green bell pepper, cut into matchsticks
1 (8 ounce) can sliced water chestnuts,
drained
1 head broccoli, broken into florets
1 cup sliced carrots
1 onion, cut into large chunks
1 tablespoon sesame oil

Steps

Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth.
Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.
Heat 1 tablespoon sesame oil in a large skillet over medium-high heat.
Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes.
Remove vegetables from skillet and keep warm.
Remove chicken from marinade, reserving liquid.
Heat 1 tablespoon sesame oil in skillet over medium-high heat.
Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet.
Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes.

Food

Steps

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Dinner 3

Salisbury Steak with Mushroom Gravy

with Cucumber, Tomato and Radish Salad
Prep 10m | Cook 35m | Total: 45m
Fiber 6g | Protein 42g

Makes 6 Meals

Per Meal SANE Servings

3 3 3

stock-photo-hamburger-steak-lunch-set-206648659

Food

Steps

Combine ground round, panko, Worcestershire sauce, Dijon mustard, tomato paste, ½ tsp salt and ½ tsp pepper.
Shape into 6 (1-inch-thick) patties.
Brown patties in hot oil in a large nonstick skillet over medium heat 2 minutes per side.
Remove from skillet; keep warm. Sauté onion and mushrooms 6 to 7 minutes or until browned.
Whisk broth, remaining ¼ tsp salt, ¼ tsp pepper and cornstarch; add to onion mixture.
Bring to a boil; cook 1 minute or until thickened.
Return patties to skillet; cover and cook 5 minutes or until done.

Food

Steps

Combine ground round, panko, Worcestershire sauce, Dijon mustard, tomato paste, ½ tsp salt and ½ tsp pepper.
Shape into 6 (1-inch-thick) patties.
Brown patties in hot oil in a large nonstick skillet over medium heat 2 minutes per side.
Remove from skillet; keep warm. Sauté onion and mushrooms 6 to 7 minutes or until browned.
Whisk broth, remaining ¼ tsp salt, ¼ tsp pepper and cornstarch; add to onion mixture.
Bring to a boil; cook 1 minute or until thickened.
Return patties to skillet; cover and cook 5 minutes or until done.

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Specific Items For The Week

Produce

1 (10-oz) pkg grape tomatoes
1 cucumber
1 bunch fresh parsley
2 lemons
1 bunch fresh radishes
3 onions
3 (16-oz) pkg sliced fresh mushrooms
2 ripe avocados
2 (12-oz) pkg fresh butternut squash cubes, Marketside
1 large grapefruit
3 medium zucchini
1 head garlic, need 8 cloves
2 red onions
1 large head cauliflower
2 bell peppers (any color)
3 medium-size summer squash

Meat & Seafood

1½ lb ground round
6 red snapper fillets (or use flounder or tilapia)
3½ lb beef short ribs (or substitute 3 lb boneless chuck roast)
1½ lb boneless, skinless chicken breasts
6 flounder fillets (or use tilapia or cod)
4 lb whole chicken

Refrigerated

1 (8-oz) block sharp Cheddar cheese, need 1 cup shredded
1 (32-oz) carton nonfat plain Greek yogurt, need 1¼ cups, Ciobani

Frozen

2 (14-oz) pkg frozen broccoli florets
1 (18-oz) pkg whole green beans
1 (12-oz) pkg frozen peas

Canned & Pantry

1 (32-oz) carton beef broth, need 2½ cups
1 (8-oz) container panko breadcrumbs
1 (10½-oz) can 98% fat-free cream of chicken soup
1 (14.5-oz) can diced fire-roasted tomatoes
1 (32-oz) carton chicken broth, need about 2 cups
1 (9.5-oz) jar pitted kalamata olives, need ⅓ cup
1 (28-oz) can diced tomatoes
1 (4-oz) pkg sliced almonds

Deli

1 rotisserie chicken

General Staples Needed

Staples

All-purpose flour
Apple cider vinegar
Balsamic vinegar
Canola oil
Chili powder
Cider vinegar
Cooking spray
Creole seasoning
Crushed red pepper
Dijon mustard
Dried oregano
Dried rosemary
Dried thyme
Garlic salt
Ground cumin
Honey
Hot sauce
Mayonnaise
Olive oil
Paprika
Red wine vinegar
Salt-free steak grilling blend seasoning

This Week’s Menu

Dinner 1

Lemon Pepper Baked Salmon

with Brussels Sprouts and Bacon

Dinner 2

5 Spice Chicken Stir Fry

Makes 6 Meals

Per Meal SANE Servings

Dinner 3

Salisbury Steak with Mushroom Gravy

Makes 6 Meals

Per Meal SANE Servings

Grocery List

Specific Items For The Week

General Staples Needed