This Week’s Menu


Menu Morph Magic

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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



NSV-XPS 2 NSV-XPS 1 NSV-XPS 2



Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

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

  1. Heat the butter and olive oil in a large skillet over medium heat.
  2. Place salmon in the skillet, and season with garlic, lemon pepper and salt.
  3. Pour 1/4 cup water around salmon.
  4. Place tomatoes and cilantro in the skillet.
  5. 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

  1. Melt butter with olive oil in a large pot over medium-high heat.
  2. 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.
  3. Sprinkle bacon, chicken bouillon, red pepper flakes, and black pepper over the sprouts mixture; stir and cook until fragrant, about 2 minutes.
  4. 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



NSV-XPS 3  NSV-XPS 1 NSV-XPS 1



Starvation Is NOT Healthy. Stop counting calories & go #SANE w/me at http://SANESolution.com

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

  1. Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth.
  2. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.
  3. Heat 1 tablespoon sesame oil in a large skillet over medium-high heat.
  4. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes.
  5. Remove vegetables from skillet and keep warm.
  6. Remove chicken from marinade, reserving liquid.
  7. Heat 1 tablespoon sesame oil in skillet over medium-high heat.
  8. Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet.
  9. 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

  1. Place cauliflower chunks in a food processor and pulse until broken down into rice-size pieces.
  2. Heat olive oil in a skillet over medium heat; add cauliflower ‘rice’, salt, and pepper.
  3. Cover skillet and cook until heated through, 3 to 5 minutes.
  4. 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



NSV-XPS 3  NSV-XPS 3 NSV-XPS 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

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

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

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* Testimonial Disclaimer: All of the testimonials presented above are real and were written by actual members of SANE Solution. Please take into consideration that these testimonials do not necessarily represent typical results of the SANE Solution program. Results may vary between different members of the program due to differences in individual exercise history, genetics, age, sex, personal motivation and other factors. Please consult a physician before beginning any exercise or diet program.

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