Cheesy Chicken

White Wine Pork Chops

Dijon Salmon

Robust Flap Steak

Melt in Your Mouth Tuna Steaks

Rosemary Turkey

Mushroom Trout

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Monday

Cheesy Chicken

with Easy Sautéed Mushrooms

Prep 15m | Cook 40m | Total 55m
Fiber 6g | Protein 43g

3 2 3 1

Food

1/2 cup butter
4 cloves garlic, minced
3/4 cup almond flour
1/2 cup freshly grated Parmesan cheese
1 1/2 cups shredded Cheddar cheese
1/4 teaspoon dried parsley
1/4 teaspoon dried oregano
1/4 teaspoon ground black pepper
1/8 teaspoon salt
8 skinless, boneless chicken breast halves – pounded thin

Steps

Preheat oven to 350 degrees F (175 degrees C).
Melt the butter in a saucepan over low heat, and cook the garlic until tender, about 5 minutes.
In a shallow bowl, mix the almond flour, Parmesan cheese, Cheddar cheese, parsley, oregano, pepper, and salt.
Dip each chicken breast in the garlic butter to coat, then press into the almond flour mixture. Arrange the coated chicken breasts in a 9×13 inch baking dish. Drizzle with any remaining butter and top with any remaining almond flour mixture.
Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

Food

1/4 cup and 2 tablespoons butter
1 tablespoon and 1-1/2 teaspoons extra virgin coconut oil
1 tablespoon and 1-1/2 teaspoons balsamic vinegar
3 cloves garlic, minced
1/4 teaspoon dried oregano
3 pounds button mushrooms, sliced

Steps

Melt butter with extra virgin coconut oil in a large skillet over medium heat. Stir in balsamic vinegar, garlic, oregano, and mushrooms. Saute for 20 to 30 minutes, or until tender.

Tuesday

White Wine Pork Chops

with Parmesan Sesame Zucchini

Prep 10m | Cook 15m | Total 25m
Fiber 3g | Protein 34g

1 3

Food

3 tablespoons butter
8 boneless pork chops
salt, to taste
ground black pepper, to taste
3/4 cup white wine
3/4 cup heavy cream
1 (8 ounce) package sliced fresh mushrooms

Steps

Melt butter in a large skillet over medium heat.
Season pork chops with salt and pepper, and arrange in a single layer in pan. Pan-fry for 2 minutes on each side to brown. Pour in wine, and continue cooking for 6 minutes. Remove chops from pan.
Pour cream into the skillet, and then add mushrooms. Increase heat to high; cook for 5 minutes, stirring frequently, until sauce reduces and thickens. Return chops to pan to warm before serving.

Food

3 medium zucchini, quartered and cut into 1/2-inch slices
1/3 cup extra virgin coconut oil
2 tablespoons sesame seeds
1/3 cup Parmesan cheese
3/4 teaspoon cayenne pepper
1-1/2 teaspoons garlic salt

Steps

Preheat oven to 400 degrees F (200 degrees C).
In a large bowl, toss the zucchini with melted extra virgin coconut oil, sesame seeds, Parmesan cheese, cayenne pepper, and garlic salt. Spread in a single layer on a baking sheet.
Bake 20 minutes in the preheated oven, until lightly browned.

Wednesday

Dijon Salmon

with Garlic Asparagus

Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 34g

3 1 2

Food

8 (4 ounce) fillets salmon
1/3 cup Dijon-style mustard
salt and pepper to taste
1/2 cup almond flour
1/2 cup butter, melted

Steps

Preheat oven to 400 degrees F (200 degrees C). Line a shallow baking pan with aluminum foil.
Place salmon skin-side down on foil. Spread a thin layer of mustard on the top of each fillet, and season with salt and pepper. Top with almond flour, then drizzle with melted butter.
Bake in a preheated oven for 15 minutes, or until salmon flakes easily with a fork.

Food

2 tablespoons extra virgin coconut oil
12 cloves garlic, chopped
3 pounds fresh asparagus, trimmed and cut into 2-inch pieces
1/3 cup coconut aminos
3 tablespoons water

Steps

Heat extra virgin coconut oil in a wok or skillet over medium-high heat; add garlic and decrease heat to medium. Cook and stir garlic until fragrant, about 1 minute.
Add asparagus, coconut aminos, and water to garlic; cook and stir until liquid is mostly evaporated, about 3 minutes.
Cover wok and cook until asparagus are tender yet firm to the bite, 5 to 10 minutes more.

Thursday

Robust Flap Steak

with Yellow Squash Sauté

Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 58g

3 2 2

Food

1/4 cup green curry paste
1/4 cup fish sauce, or more to taste
1/4 cup rice vinegar, or more to taste
1/4 cup coconut milk
freshly ground black pepper to taste
2 pinches cayenne pepper, or more to taste
2 pinches salt (optional)
4 pounds flap steak, trimmed of fat

Steps

Whisk curry paste, fish sauce, rice vinegar, coconut milk, black pepper, cayenne pepper, and salt together in a large shallow glass or ceramic bowl. Add the flap steak and turn to evenly coat. Cover the bowl with plastic wrap and marinate in the refrigerator for 4 to 12 hours.
Remove the flap meat from the marinade and shake off excess. Discard remaining marinade.
Preheat an outdoor grill for high heat and lightly oil the grate.
Cook flap steak on the preheated grill until it starts to firm and is reddish-pink and juicy in the center, 2 to 3 minutes per side. An instant-read thermometer inserted into the center should read 130 degrees F (54 degrees C). Transfer meat to a plate to rest for at least five minutes before slicing against the grain.

Food

5 yellow squash, diced
3/4 cup water
3 tablespoons butter, or more to taste
1 tablespoon and 1-1/2 teaspoons chopped fresh parsley (optional)
salt and ground black pepper to taste

Steps

Place squash into a skillet and add water. Cook squash over medium heat until tender, 5 to 10 minutes. Drain any excess water from skillet.
Stir butter, parsley, salt, and pepper into squash; cook, stirring occasionally, until heated through, about 5 minutes.

Friday

Melt in Your Mouth Tuna Steaks

with Lemon-Pistachio Napa Cabbage Salad

Prep 20m | Cook 10m | Total 30m
Fiber 9g | Protein 36g

3 1 2

Food

2 pounds fresh tuna steaks
1/2 cup coconut aminos
1/2 cup extra virgin coconut oil
1 bunch green onions, finely chopped
1/2 cup minced fresh ginger root
3 cloves garlic, minced
1 teaspoon salt
1 teaspoon ground black pepper

Steps

Place tuna steaks in a steamer over 1 inch of boiling water, and cover. Cook 6 to 8 minutes, or until fish flakes easily with a fork.
Meanwhile, in a medium saucepan, combine coconut aminos, extra virgin coconut oil, green onions, ginger, garlic, salt, and black pepper. Bring to a boil.
Remove tuna steaks from steamer, and place in a serving dish. Pour sauce over tuna steaks, and serve immediately.

Food

1 tablespoon lemon zest
3 tablespoons lemon juice
3 tablespoons extra virgin olive oil.
9 cups thinly sliced napa cabbage
6 cups thinly sliced romaine lettuce leaves
3/4 cup chopped fresh Italian flat-leaf parsley
3 tablespoons finely sliced fresh basil
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup and 2 tablespoons chopped pistachios

Steps

In a small bowl, whisk together lemon zest and lemon juice. Slowly drizzle in melted extra virgin olive oil, whisking constantly, until the dressing is mixed well.
In a large bowl, toss together the sliced napa cabbage, sliced romaine lettuce, parsley and basil. Mix in the dressing, salt and pepper. Gently toss until dressing is distributed evenly. Top with chopped pistachios. Enjoy!

Saturday

Rosemary Turkey

with Braised Celery

Prep 4h | Cook 30m | Total 4h30m
Fiber 6g | Protein 35g

3 1 1

Food

2 pounds turkey tenderloins
1/3 cup coconut aminos
2 tablespoons Dijon-style prepared mustard
1 tablespoon and 1 teaspoon dried rosemary, crushed

Steps

Place the turkey tenderloins in a sealable plastic bag and set aside.
In a small bowl combine the coconut aminos, mustard and rosemary. Pour over turkey, seal bag and shake to coat. Marinate in the refrigerator for 1 to 4 hours shaking once or twice.
Preheat oven on the broiler setting. Remove the turkey from the marinade and place on the rack in the broiler pan. Broil 4 inches from the heat, turning once, for 20 to 22 minutes or until meat is cooked through and when pierced with a fork the juices run clear.

Food

3 bunches celery, cleaned and cut into 4 inch pieces
1-1/2 teaspoons salt
3/4 teaspoon pepper
1/3 cup butter
3 cups chicken broth
3 tablespoons minced fresh parsley

Steps

Arrange the celery in a single layer on the bottom of a large skillet. Season with salt and pepper. Dot with butter. Pour chicken broth over the celery.
Cover pan, and bring to a boil over medium-high heat. Reduce heat to low, and simmer for 30 minutes.
Sprinkle with parsley before serving.

Sunday

Mushroom Trout

with Herbed Eggplant

Prep 15m | Cook 35m | Total 50m
Fiber 15g | Protein 47g

3 2 2

Food

2/3 cup butter
4 lemons, juiced
18-1/2 fresh mushrooms, sliced
4 pounds trout fillets
salt to taste
cracked black pepper to taste

Steps

Preheat oven to 350 degrees F (175 degrees C). Line a shallow baking dish with foil.
Heat butter in a skillet over medium heat; pour in lemon juice. Cook and stir mushrooms until tender, about 5 minutes.
Place trout fillets with skin sides down into prepared baking dish; sprinkle with salt and cracked pepper. Pour the mushroom mixture over the fish.
Bake in the preheated oven until sauce reduces and fish flakes easily with a fork, about 30 minutes.

Food

3 cloves garlic, minced
3 tablespoons minced fresh oregano
3/4 cup chopped fresh basil
1-1/2 cups chopped fresh parsley
3 eggplant, sliced into 1/2 inch rounds
salt to taste
ground black pepper to taste

Steps

Preheat oven to 400 degrees F (205 degrees C). Coat a baking sheet with cooking spray.
In a small bowl, combine garlic, oregano, basil ,and parsley. Mix well, and set aside.
Generously season each eggplant slice with salt and pepper on both sides. Place on baking sheet.
Bake 5 to 7 minutes on each side, until tender and slightly browned. Sprinkle herb mixture on eggplant slices, and place under the broiler for 30 seconds. Transfer to a serving plate, and serve immediately.

Baking Supplies

	2-1/2 cups almond flour		1/2 teaspoon kosher salt
	1/3 cup chopped pistachio nuts		2 tablespoons sesame seeds

Basic Cooking Ingredients

	3 tablespoons extra virgin olive oil		1-1/3 cups extra virgin coconut oil
	1/4 cup fish sauce

Beverages

3 tablespoons lemon juice

4 cups water

Condiments and Salad Dressings

	1 tablespoon and 1-1/2 teaspoons balsamic vinegar		1 (8 ounce) jar prepared Dijon-style mustard
	1/4 cup rice vinegar		3/4 cup white wine
	1/3 cup Dijon-style mustard

Dairy, Eggs and Milk

	2-3/4 cups butter		7 ounces Cheddar cheese
	2-1/2 ounces Parmesan cheese		3/4 cup heavy cream

Other

1 lemon (for zesting)

Soup

3 cups chicken broth

Ethnic Foods

	1 (14 ounce) can coconut milk		1/4 cup green curry paste
	1 cup and 3 tablespoons coconut aminos

Herbs and Spices

	1 tablespoon and 1 teaspoon black pepper		1 teaspoon cayenne pepper
	3/4 teaspoon dried oregano		1/4 teaspoon dried parsley
	1 tablespoon and 1 teaspoon dried rosemary		1-1/2 teaspoons garlic salt
	1 tablespoon salt		ground black pepper, to taste

Meats, Fish and Seafood

	8 boneless pork chops		4 pounds Finfish, trout, rainbow, wild, raw
	4 pounds flap steak		2 pounds salmon
	2 pounds turkey breast		2 pounds tuna
	2 pounds skinless, boneless chicken breast halves

Produce

	3 pounds asparagus		1 (8 ounce) package sliced fresh mushrooms
	3-1/2 pounds eggplant		3/4 cup and 3 tablespoons fresh basil
	1/2 cup fresh ginger root		3 tablespoons Fresh Oregano
	1-3/4 cups and 1 tablespoon fresh parsley		1-1/4 pounds zucchini
	2-1/2 ounces garlic, whole		1/2 pound green onions
	3/4 cup Italian flat leaf parsley		3/4 pound Lettuce, cos or romaine, raw
	3-3/4 pounds mushrooms		1-1/2 pounds napa cabbage
	2-1/4 pounds yellow squash		3-1/2 pounds celery

	3-1/2 pounds eggplant		3/4 cup fresh basil
	3 tablespoons Fresh Oregano		1-1/2 cups fresh parsley
	1/2 ounce garlic, whole		3/4 pound mushrooms

SANE Meal Plan

Monday

Cheesy Chicken

with Easy Sautéed Mushrooms

Tuesday

White Wine Pork Chops

with Parmesan Sesame Zucchini

Wednesday

Dijon Salmon

with Garlic Asparagus

Thursday

Robust Flap Steak

with Yellow Squash Sauté

Friday

Melt in Your Mouth Tuna Steaks

with Lemon-Pistachio Napa Cabbage Salad

Saturday

Rosemary Turkey

with Braised Celery

Sunday

Mushroom Trout

with Herbed Eggplant

Grocery List

	3/4 cup and 2 tablespoons butter		7 ounces Cheddar cheese
	1-1/2 ounces Parmesan cheese

	1/4 teaspoon black pepper		3/4 teaspoon dried oregano
	1/4 teaspoon dried parsley		1/8 teaspoon salt

	1 teaspoon black pepper		1/4 teaspoon cayenne pepper
	1/4 teaspoon salt

	3 tablespoons fresh basil		1/2 cup fresh ginger root
	1/2 ounce garlic, whole		1/2 pound green onions
	3/4 cup Italian flat leaf parsley		3/4 pound Lettuce, cos or romaine, raw
	1-1/2 pounds napa cabbage

	3/4 teaspoon black pepper		1 tablespoon and 1 teaspoon dried rosemary
	1-1/2 teaspoons salt