Pork Steaks

Garlic Salmon

Personal Meatloaves

Creamy Caper Chicken

Beef Goulash

Hickory Tuna Steaks

Marinated Sirloin

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Monday

Pork Steaks

with Mediterranean Asparagus

Prep 15m | Cook 30m | Total 45m
Fiber 9g | Protein 34g

3 1 3

Food

1/3 cup butter
1/3 cup coconut aminos
1-1/4 bunches green onions
2-3/4 cloves garlic, minced
8 pork butt steaks

Steps

Melt butter in a skillet, and mix in the coconut aminos. Saute the green onions and garlic until lightly browned.
Place the pork steaks in the skillet, cover, and cook 8 to 10 minutes on each side, Remove cover, and continue cooking 10 minutes, or to an internal temperature of 145 degrees F (63 degrees C).

Food

1-1/4 pounds thin asparagus spears
1/3 cup balsamic vinegar
3-1/2 tablespoons extra virgin coconut oil
1 red onion, thinly sliced
12 cherry tomatoes, or more to taste
6 kalamata olives, or to taste

Steps

Bring a pot of lightly salted water to a boil. Add asparagus and cook until tender, about 4 minutes. Drain in a colander and immediately immerse in ice water until cold to stop the cooking process. Drain.
Boil balsamic vinegar in a small saucepan until reduced to 1/3 the original amount, about 5 minutes. Pour reduced vinegar into a bowl and whisk extra virgin coconut oil into vinegar; set aside until cool, about 10 minutes. Add asparagus, onion, tomatoes, and olives to vinegar mixture and toss to coat.

Tuesday

Garlic Salmon

with Herbed Green Beans

Prep 20m | Cook 25m | Total45m
Fiber 12g | Protein 32g

3 1 1

Food

2 pounds salmon fillet
salt and pepper to taste
4 cloves garlic, minced
2 sprigs fresh dill, chopped
7 slices lemon
3 green onions, chopped

Steps

Preheat oven to 450 degrees F (230 degrees C). Spray two large pieces of aluminum foil with cooking spray.
Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.
Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.
Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.

Food

6 green onions, chopped
1 clove garlic, minced
1/3 cup extra virgin coconut oil
3 tablespoons lemon juice
1 teaspoon salt
1 teaspoon dry mustard
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon dried marjoram
1/4 teaspoon ground black pepper
2 pounds fresh green beans, trimmed and snapped

Steps

In a medium bowl, mix green onions, garlic, olive oil, lemon juice, salt, mustard, basil, oregano, marjoram and pepper.
Place green beans in a steaming basket. Steam in a medium saucepan over boiling water 5 minutes, or to desired tenderness.
Place green beans in a medium serving dish. Pour dressing mixture over the beans.

Wednesday

Personal Meatloaves

with Italian Sprout Salad

Prep 20m | Cook 1h5m | Total 1h25m
Fiber 9g | Protein 33g

3 1 2

Food

1 tablespoon extra virgin coconut oil
1/2 cup diced carrots
1/2 cup diced onion
1 (14.5 ounce) can fire-roasted diced tomatoes
1 cup lightly packed fresh spinach leaves
2 cloves garlic, chopped
1 large pinch chopped fresh thyme
1 large pinch chopped fresh parsley
Salt and ground black pepper to taste
2-1/2 pounds lean ground beef
1 egg, lightly beaten
3 slices bacon, cut into 10 pieces

Steps

Heat oil in a saucepan over medium heat. Cook and stir carrots and onion in hot oil until slightly softened, 3 to 7 minutes. Add tomatoes, spinach, garlic, thyme, parsley, salt, and black pepper; bring to a simmer, reduce heat to medium-low, and simmer until flavors combine, about 20 minutes. Cool slightly, 5 to 10 minutes.
Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
Puree vegetable mixture using a stick blender until smooth. Alternatively, pour vegetable mixture into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth.
Mix pureed vegetables, ground beef, and egg together in a bowl with your hands until evenly combined. Divide meat mixture into 10 equal portions; form each into a mini-loaf and place on prepared baking sheet. Place 1 bacon piece on top of each loaf.
Bake in the preheated oven until no longer pink in the center, 40 to 45 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C).

Food

3 red bell pepper, seeded and diced
3 green bell peppers, seeded and diced
3 tomatoes, chopped
6 stalks celery, chopped
1-1/2 cups bean sprouts
3/4 white onion, diced (optional)
3/4 cup all-natural Italian salad dressing, or as needed

Steps

In a serving bowl, toss together the red bell pepper, green bell pepper, tomatoes, celery, bean sprouts and onion. Stir in the Italian dressing just before serving. This salad can also be stored in a resealable bag in the refrigerator until you are ready to serve it.

Thursday

Creamy Caper Chicken

with Stir-Fried Cabbage

Prep 10m | Cook 15m| Total 25m
Fiber 9g | Protein 36g

3 1 2

Food

8 boneless, skinless chicken breast halves
2 teaspoons lemon pepper
2 teaspoons salt
2 teaspoons dried dill weed
2 teaspoons garlic powder
1/3 cup butter
1 cup whipping cream
1/4 cup capers, drained and rinsed

Steps

Season chicken breasts with lemon pepper, salt, dill weed, and garlic powder.
Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.

Food

3 tablespoons extra virgin coconut oil
4 cloves garlic, minced
3 pounds shredded cabbage
3 tablespoons coconut aminos
3 tablespoons Chinese cooking wine (Shaoxing wine)

Steps

Heat the extra virgin coconut oil in a wok or large skillet over medium heat.
Stir in the garlic, and cook for a few seconds until it begins to brown. Stir in the cabbage until it is coated in oil; cover the wok, and cook for 1 minute.
Pour in the coconut aminos, and cook and stir for another minute. Increase the heat to high, and stir in the Chinese cooking wine.
Cook and stir until the cabbage is tender, about 2 minutes more.

Friday

Beef Goulash

with Refreshing Tomato Salad

Prep 20m | Cook 1hr | Total 1hr 20m
Fiber 6g | Protein 55g

1 1

Food

1 teaspoon extra virgin coconut oil
1 onion, sliced
1 pound stewing beef, cubed
1 tablespoon paprika
2 bay leaves
1/3 cup red wine
1 (14.5 ounce) canned chopped tomatoes
1/3 cup beef stock
1 tablespoon chopped fresh parsley
salt
fresh ground black pepper

Steps

Heat oil in a skillet, and fry onion until softened.
Add steak and cook for a few minutes.
Stir in paprika, add bay leaves, wine, tomatoes and stock.
Bring to boil.
Season to taste, then simmer for 1 hour or so (until the meat is tender).
Garnish with chopped parsley before serving.

Food

4 cups cherry tomatoes, halved
4 cups yellow pear tomatoes, halved
1/2 cup chopped green onions
2 cloves garlic, minced
1/2 cup chopped fresh basil
1/2 cup chopped cilantro
freshly ground black pepper to taste
ground red pepper to taste
salt to taste

Steps

In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions, garlic, basil, cilantro, black pepper, red pepper, and salt. Refrigerate 30 minutes and toss again before serving.

Saturday

Hickory Tuna Steaks

with Savory Broccoli Florets

Prep 15m | Cook 10m | Total 25m
Fiber 9g | Protein 49g

3 2 1

Food

8 (6 ounce) albacore tuna steaks, 1 inch thick
1/3 cup extra virgin coconut oil
salt and ground black pepper to taste
2 lime, juiced
1 cup hickory wood chips, soaked

Steps

Place tuna steaks and melted extra virgin coconut oil in a large resealable plastic bag. Seal, and refrigerate for 1 hour.
Preheat the grill for medium heat. When coals are very hot, scatter a handful of hickory or mesquite wood chips over them for flavor.
Lightly oil grill grate. Season tuna with salt and pepper, and cook on the preheated grill approximately 6 minutes, turning once. Transfer to a serving platter, and drizzle with freshly squeezed lime juice. Serve immediately.

Food

2 pounds broccoli florets
1/3 finely grated Parmesan cheese
1/4 cup extra virgin coconut oil
2 teaspoons red pepper flakes
2 teaspoons garlic powder
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

Steps

Fill a pot with water and bring to a boil. Fill a large bowl or pot with half ice and half water. When the water comes to a boil, add the broccoli florets using a strainer with a handle if possible. Allow the broccoli to cook for 1 to 2 minutes until just tender. Immediately remove from the boiling water, using the strainer or draining, and transfer to bowl of ice to stop the cooking process. Immerse the broccoli completely in the ice water for a minute or two. Remove and place in a dish that has been lined with paper towels. This part can be done up to two days in advance.
In a cup or small bowl, mix together the Parmesan cheese and garlic powder; set aside
Heat the oil in a large skillet over medium-high heat. Throw in the broccoli and season with red pepper flakes, salt and pepper. Stir to coat the broccoli, then cook and stir for 1 to 2 minutes. Remove from the heat and dust with the Parmesan cheese mixture.

Sunday

Marinated Sirloin

with Balsamic Cauliflower

Prep 10m | Cook 20m | Total 30m
Fiber 12g | Protein 42g

3 2 2

Food

1/3 cup extra virgin coconut oil
1/4 cup minced onion
2 tablespoons lemon juice
2 tablespoons Worcestershire sauce
2 tablespoons coconut aminos
2 teaspoons garlic powder
1 teaspoon ground black pepper
3 pounds sirloin steak

Steps

Whisk extra virgin coconut oil, onion, lemon juice, Worcestershire sauce, coconut aminos, garlic powder, and pepper in a bowl until marinade is well mixed.
Place elk steak in a large resealable plastic bag and pour marinade over meat. Coat meat with marinade, squeeze out excess air, and seal bag.
Marinate in the refrigerator for at least 4 hours, turning occasionally.
Preheat grill for medium heat and lightly oil the grate. Drain elk steak and discard marinade.
Cook steaks on the preheated grill until they are beginning to firm and are hot and slightly pink in the center, 5 minutes per side. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).

Food

1/3 cup extra virgin coconut oil
1/3 cup balsamic vinegar
1-1/2 teaspoons salt
6 cloves garlic, chopped
3 heads cauliflower, chopped into bite size pieces

Steps

Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil
Stir the extra virgin coconut oil, balsamic vinegar, salt, and garlic together in a bowl. Add the cauliflower and toss to coat; spread the mixture onto the lined baking sheet.
Stirring occasionally, bake in the preheated oven until tender, about 20 minutes.

Baking Supplies

1/2 teaspoon kosher salt

Soups

1/3 cup beef stock

Basic Cooking Ingredients

2-1/2 cups extra virgin coconut oil

Beverages

3 tablespoons Chinese cooking wine

1/4 cup lemon juice

Pasta, Rice and Beans

2 pounds green beans

Canned Foods

	1 (14.5 ounce) canned chopped tomatoes		1 (14.5 ounce) can fire-roasted diced tomatoes
	1 (4 ounce) jar capers

Dairy, Eggs and Milk

	1 cup butter		1 eggs
	1 cup heavy cream		1 ounce Parmesan cheese

Ethnic Foods

1/3 cup Coconut Aminos

Meats, Fish and Seafood

	3 pounds albacore tuna		2-1/2 ounces bacon
	2 pounds salmon		3 pounds sirloin steak
	1 pound stewing beef, cubed		4 pounds pork butt roast
	2-1/2 pounds lean ground beef		2 pounds skinless, boneless chicken breast halves

Herbs and Spices

	2-1/2 teaspoons black pepper		1/4 teaspoon cayenne pepper
	1/4 teaspoon dried basil		2 teaspoons dried dill weed
	1/4 teaspoon dried marjoram		1/4 teaspoon dried oregano
	2 teaspoons dried red pepper flakes		1 teaspoon dry mustard
	2 tablespoons garlic powder		2 teaspoons lemon pepper
	1 tablespoon paprika		2 bay leaves
	2 tablespoons and 1 teaspoon salt

Other

	3-1/2 ounces bean sprouts		1 white onion
	1/4 pound wood chips

Condiments and Salad Dressings

	2/3 cup balsamic vinegar		1 ounce Greek olives
	6 ounces all-natural Italian-style salad dressing		2 tablespoons Worcestershire sauce
	1/3 cup red wine

Produce

	1-1/4 pounds asparagus		2 pounds Broccoli, raw
	3 pounds cabbage		2 carrots
	3 heads cauliflower, chopped into bite size pieces		1/2 pound celery
	48 cherry tomatoes		1 bunch cilantro
	1/2 cup fresh basil		2 sprigs fresh dill, chopped
	1/3 cup fresh parsley		1 ounce fresh spinach
	2 teaspoons fresh thyme		3 ounces garlic, whole
	13 ounces green bell pepper		1 pound green onions
	1 lemon		2 lime
	3 onions		3 red bell pepper
	3 red onion		3 tomatoes
	36 yellow pear tomato

SANE Meal Plan

Monday

Pork Steaks

with Mediterranean Asparagus

Tuesday

Garlic Salmon

with Herbed Green Beans

Wednesday

Personal Meatloaves

with Italian Sprout Salad

Thursday

Creamy Caper Chicken

with Stir-Fried Cabbage

Friday

Beef Goulash

with Refreshing Tomato Salad

Saturday

Hickory Tuna Steaks

with Savory Broccoli Florets

Sunday

Marinated Sirloin

with Balsamic Cauliflower

Grocery List

	1-1/4 pounds asparagus		12 cherry tomatoes
	1/2 ounce garlic, whole		11 ounces green onions
	1 red onion

	1/4 teaspoon black pepper		1/4 teaspoon dried basil
	1/4 teaspoon dried marjoram		1/4 teaspoon dried oregano
	1 teaspoon dry mustard		1 teaspoon salt

	2 sprigs fresh dill, chopped		1/2 ounce garlic, whole
	5 ounces green onions		1 lemon

	2 carrots		1/2 pound celery
	1-1/4 teaspoons fresh parsley		1 ounce fresh spinach
	2 teaspoons fresh thyme		1/2 ounce garlic, whole
	13 ounces green bell pepper		1 onions
	3 red bell pepper		3 tomatoes

	1 teaspoon black pepper		1/4 teaspoon cayenne pepper
	1 tablespoon paprika		salt
	2 bay leaves		1 tablespoon chopped fresh parsley

	36 cherry tomatoes		1 bunch cilantro
	1/2 cup fresh basil		1 onion, sliced
	2 cloves garlic, minced		4 green onions
	36 yellow pear tomato

	3 heads cauliflower, chopped into bite size pieces		1 ounce garlic, whole
	1 onions