This Week’s Menu
Menu Morph Magic
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
- 2 tablespoons butter
- 2 tablespoons olive oil
- 4 (4 ounce) salmon steaks
- 1 teaspoon minced garlic
- 1 tablespoon lemon pepper
- 1 teaspoon salt
- 1/4 cup water
- 1 cup chopped fresh tomatoes
- 1 cup chopped fresh cilantro
Steps
- Heat the butter and olive oil in a large skillet over medium heat.
- Place salmon in the skillet, and season with garlic, lemon pepper and salt.
- Pour 1/4 cup water around salmon.
- Place tomatoes and cilantro in the skillet.
- Cover, and cook 15 minutes, or until fish is easily flaked with a fork.
Food
- 1/4 cup butter
- 2 tablespoons olive oil
- 1 onion, minced
- 1 tablespoon minced garlic
- 2 pounds Brussels sprouts, trimmed and halved
- 1/2 cup crumbled cooked bacon
- 2 tablespoons powdered chicken bouillon
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon freshly ground black pepper
- 1/2 cup Chardonnay wine
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.
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
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
- 1 large head cauliflower, cut into large chunks
- 2 tablespoons extra-virgin olive oil
- salt and ground black pepper to taste
Steps
- Place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces.
- Heat olive oil in a skillet over medium heat; add cauliflower ‘rice’, salt, and pepper.
- Cover skillet and cook until heated through, 3 to 5 minutes.
- Remove lid and fluff ‘rice’ with a fork.
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
Food
- 1½ lb ground round
- ½ cup panko breadcrumbs
- 3 Tbsp Worcestershire sauce
- 1 Tbsp Dijon mustard
- 1 Tbsp tomato paste (or use ketchup)
- ¾ tsp salt, divided
- ¾ tsp pepper, divided
- 2 Tbsp olive oil
- 1 onion, cut in half and sliced
- 1 (16-oz) pkg sliced fresh mushrooms
- 2½ cups beef broth
- 1 tsp cornstarch
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
- 1½ lb ground round
- ½ cup panko breadcrumbs
- 3 Tbsp Worcestershire sauce
- 1 Tbsp Dijon mustard
- 1 Tbsp tomato paste (or use ketchup)
- ¾ tsp salt, divided
- ¾ tsp pepper, divided
- 2 Tbsp olive oil
- 1 onion, cut in half and sliced
- 1 (16-oz) pkg sliced fresh mushrooms
- 2½ cups beef broth
- 1 tsp cornstarch
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.
Grocery List
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
Menu Morph Magic