Bacon Wrapped Cod

Blackened Chicken

Three Pepper Steak

Cedar Salmon

5 Minute Roast

Wasabi Tuna

Slow Cooked Turkey

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Monday

Bacon Wrapped Cod

with Mushrooms Balsamic

Prep 15m | Cook 10m | Total 25m
Fiber 3g | Protein 42g

3 2 1

Food

Steps

Preheat an outdoor grill for high heat. Soak some toothpicks in water while the grill heats up.
Spread a thin layer of melted extra virgin coconut oil and chili sauce onto one side of each fish fillet. At one end, place some of the leek and a couple of mushrooms. Roll towards the other end. Wrap each roll with a slice of bacon, and secure with two toothpicks.
Place on the preheated grill, and cook covered for 5 minutes. Be careful of flare-ups from the bacon grease. Turn over, and cook for 5 more minutes, until bacon is crisp and fish flakes easily.

Food

Steps

Tuesday

Blackened Chicken

with Refreshing Snap Peas and Tomatoes

Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 33g

3 1 1

Food

2 teaspoons paprika
1/2 teaspoon salt
1 teaspoon cayenne pepper
1 teaspoon ground cumin
1 teaspoon dried thyme
1/2 teaspoon ground white pepper
1/2 teaspoon onion powder
8 skinless, boneless chicken breast halves

Steps

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.

Food

Steps

Wednesday

Three Pepper Steak

with Broccoli Sage

Prep 05m | Cook 10m | Total 15m
Fiber 9g | Protein 46g

12

Food

Steps

Preheat oven to 450 degrees F (230 degrees C). Line a cooking sheet with aluminum foil and spray lightly with cooking spray.
In a shallow dish, mix together coconut flour, chili powder, salt, and pepper.
In another bowl, mix egg and oil. Dip catfish in egg and oil mixture, then dredge in coconut mixture. Place catfish on foil-lined baking sheet, and sprinkle any leftover chip mixture over the catfish.
Bake in a preheated oven until catfish is flaky and white in the middle, 10 to 12 minutes.

Food

Steps

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
Spread broccoli in a single layer on the prepared baking sheet. Sprinkle onion and sage leaves over broccoli; drizzle with extra virgin coconut oil. Sprinkle salt, garlic salt, and black pepper over broccoli mixture; toss to coat.
Roast in the preheated oven until broccoli is browned and crisp, 20 to 30 minutes.

Thursday

Cedar Salmon

with Dill Cucumbers and Tomatoes

Prep 15m | Cook 20m | Total 35m
Fiber 3g | Protein 36g

3 1 3

Food

1 (3 pound) whole filet of salmon, skin on, scored (up to but not through the skin) into serving pieces
1/3 extra virgin olive oil
4 large garlic cloves, minced
1/4 cup minced fresh dill
2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon lemon zest, plus lemon wedges for serving

Steps

Soak an untreated cedar plank (or planks) large enough to hold a side of salmon (5 to 7 inches wide and 16 to 20 inches long) in water, weighting it with something heavy, like a brick, so it stays submerged 30 minutes to 24 hours.
When ready to grill, either build a charcoal fire in half the grill or turn grill burners on high for 10 minutes. Meanwhile, mix melted oil, garlic, dill, salt, pepper and lemon zest; rub over salmon and into scored areas to coat.
Place soaked cedar on hot grill grate, close lid, and watch until wood starts to smoke, about 5 minutes. Transfer salmon to hot plank, move salmon off direct charcoal heat or turn burners to low, and cook covered until salmon is just opaque throughout (130 on a meat thermometer inserted in the thickest section) 20 to 25 minutes or longer, depending on thickness and grill temperature. Let sit 5 minutes; serve with lemon wedges.

Food

Steps

Friday

5 Minute Roast

with Shallots and Spinach

Prep 5m | Cook 3h | Total 3h5m
Fiber 6g | Protein 35g

3 1 1

Food

1 (3 pound) beef eye of round roast
Salt and pepper to taste

Steps

Preheat the oven to 500 degrees F (260 degrees C). Season the roast with salt and pepper and place in a roasting pan or baking dish. Do not cover or add water.
Place the roast in the preheated oven. Reduce the temperature to 475 degrees F (245 degrees C). Roast for 21 minutes (seven minutes per pound) then turn off the oven and let the roast sit in the hot oven for 2 1/2 hours. Do not open the door at all during this time!
Remove the roast from the oven, the internal temperature should have reached at least 145 degrees F (65 degrees C). Carve into thin slices to serve.

Food

Steps

This Meal’s Grocery List

Baking Supplies

3/4 teaspoon kosher salt

Basic Cooking Ingredients

3 tablespoons extra virgin olive oil

Herbs and Spices

1/8 teaspoon salt

Meats, Fish and Seafood

4 pounds Beef, round, eye of round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw

Produce

2 pounds fresh spinach

3 shallot

Go To Full Week’s Grocery List

Saturday

Wasabi Tuna

with Baby Carrots Parmesan

Prep 5m | Cook 20m | Total 25m
Fiber 9g | Protein 49g

3 2 1

Food

Steps

Mix together the greek yogurt, wasabi paste, five-spice powder, and 1 tablespoon coconut aminos in a small bowl.
Lay the tuna fillets into a glass baking dish. Pour the rice vinegar and 1 tablespoon coconut aminos over the tuna. Spread the greek yogurt mixture evenly over both sides of each piece of fish. Cover the dish and refrigerate 15 to 30 minutes.
Prepare a skillet with cooking spray and place over medium-high heat. Sprinkle the sesame seeds evenly over both sides of the fillets. Lay the tuna gently into the skillet. Cook to desired level of doneness, about 2 minutes per side for medium-rare. Serve immediately.

Food

Steps

Sunday

Slow Cooked Turkey

with Sweet Spiced Green Beans

Prep 15m | Cook 7h | Total 7h 15m
Fiber 9g | Protein 44g

3 2 1

Food

4 turkey legs
2 teaspoons poultry seasoning, divided
salt and ground black pepper to taste
4 12×16-inch squares of aluminum foil

Steps

Food

Steps

Arrange a steamer basket in a pot over boiling water, and steam the green beans 3 to 4 minutes.
In a bowl, mix the coconut aminos, garlic, garlic chili sauce, and xylitol.
Heat the extra virgin coconut oil in a skillet over medium heat. Add the green beans, and fry for 3 to 5 minutes.
Pour in the chili sauce mixture. Continue cooking and stirring 2 minutes, or until the liquid is nearly evaporated. Serve immediately.

Baking Supplies

	1/2 ounce aluminum foil		2 teaspoons Chinese five-spice powder
	3 tablespoons xylitol		3/4 teaspoon kosher salt
	2 teaspoons poultry seasoning		1/4 cup sesame seeds

Basic Cooking Ingredients

1 cup extra virgin coconut oil

3/4 cup extra virgin olive oil

Beverages

	3 tablespoons lemon juice		1/3 cup water
	1/4 cup white wine

Condiments and Salad Dressings

	1/4 cup balsamic vinegar		1/2 ounce chili garlic sauce
	1/2 cup cider vinegar		2 tablespoons rice vinegar
	1 ounce Tomato Base Chili Sauce

Dairy, Eggs and Milk

	1-1/2 tablespoons butter		1-1/2 ounces Parmesan cheese
	1/4 cup plain Greek yogurt

Ethnic Foods

1/2 cup coconut aminos

1 tablespoon wasabi paste

Frozen Foods

3-3/4 cups sugar snap peas

Herbs and Spices

	2-3/4 teaspoons black pepper		1 teaspoon cayenne pepper
	3 teaspoons chili powder		1 teaspoon dried thyme
	1/2 ounce garlic and herb seasoning		1-1/2 teaspoons garlic salt
	1 teaspoon ground cumin		1-1/4 teaspoons onion powder
	2 teaspoons paprika		3 tablespoons salt
	1/2 teaspoon white pepper		1 tablespoon smoked paprika
	1 teaspoon chipotle chile powder		3/4 teaspoon ground black pepper
	3/4 teaspoon garlic powder		3/4 teaspoon ground cumin

Meats, Fish and Seafood

	1/2 pound bacon		3 pounds salmon
	4 turkey legs		16 (3 ounce) fillets cod
	3 pounds tuna		3 pounds flat iron steaks
	4 pounds Beef, round, eye of round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw		2 pounds skinless, boneless chicken breast halves

Other

1 lemon (for zesting)

Pasta, Rice and Beans

2-1/2 pounds green beans

Produce

	2-1/4 pounds Broccoli, raw		2 pounds carrots
	6 cups Cherry Tomatoes, cup		3 large cucumber
	1 (3 ounce) package enoki mushrooms		1/4 cup and 1 teaspoon fresh dill weed
	1/4 cup and 2 tablespoons fresh sage		2 pounds fresh spinach
	2 ounces garlic, whole		3 ounces Leeks, raw
	1-1/2 pounds mushrooms		15 red onion
	3 shallot		4 tomatoes

	1 (3 ounce) package enoki mushrooms		1/2 ounce garlic, whole
	3 ounces Leeks, raw		1-1/2 pounds mushrooms

	1-1/2 teaspoons black pepper		2 tablespoons salt
	1 tablespoon smoked paprika		3 teaspoons chili powder
	1 teaspoon chipotle chile powder		3/4 teaspoon onion powder
	3/4 teaspoon garlic powder		3/4 teaspoon ground cumin
	1 teaspoon garlic salt

	2-1/4 pounds Broccoli, raw		1/4 cup and 2 tablespoons fresh sage
	6 red onion

	1/2 ounce aluminum foil		1 tablespoon xylitol
	2 teaspoons poultry seasoning

SANE Meal Plan

Monday

Bacon Wrapped Cod

with Mushrooms Balsamic

Tuesday

Blackened Chicken

with Refreshing Snap Peas and Tomatoes

Wednesday

Three Pepper Steak

with Broccoli Sage

Thursday

Cedar Salmon

with Dill Cucumbers and Tomatoes

Friday

5 Minute Roast

with Shallots and Spinach

Saturday

Wasabi Tuna

with Baby Carrots Parmesan

Sunday

Slow Cooked Turkey

with Sweet Spiced Green Beans

Grocery List