Lime Flank Steak

Stuffed Pork Chops

Avocado Salmon

10 Minute Pot Roast

Cheesy Chicken

Scallops Ginger

Quick Tuna Steaks

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Monday

Lime Flank Steak

with Garlic Ginger Bok Choy

Prep 15m | Cook 1h 20 m | Total 1h 35 m
Fiber 6g | Protein 42g

11

Food

1/3 cup fresh lime juice (about 4 limes)
2 tablespoons coconut aminos
2 scallions, thinly sliced (about 1/3 cup)
2 tablespoons fresh ginger, minced, peeled
1/2 teaspoon red pepper flakes
1-1/2 lbs flank steaks
salt and pepper, to taste

Steps

In a resealable bag, combine lime juice, coconut aminos, scallions, ginger, and red pepper flakes.
Add steak and seal bag.
Marinate in fridge, turning occasionally, for up to an hour (I usually go longer).
Heat grill to high. Place steak on grates, season with salt and pepper. Cover.
Cook, turning once, until meat reaches desired doneness. 6-8 minutes for medium-rare.
Let rest 10 minutes before thinly slicing.

Food

12 small heads bok choy, chopped
1/4 cup extra virgin coconut oil
4 red bell pepper, sliced
8 cloves garlic, chopped
1/4 cup grated fresh ginger
2 teaspoons red pepper flakes (optional)
1/4 cup coconut aminos

Steps

Trim bottom from bok choy heads. Cut leaves from stalks. Cut stalks into 1/2-inch chunks. Gather large leaves and cut into halves.
Heat extra virgin coconut oil over high heat. Saute bok choy stalks and bell pepper in hot oil until just beginning to soften, about 1 minute.
Stir garlic, ginger, and red pepper flakes into the bok choy mixture; saute until garlic and ginger are fragrant, about 1 minute more.
Stir bok choy leaves, coconut aminos, and coconut oil into the bok choy mixture; saute just until the leaves turn a bright green and beginning to soften, about 1 minute more.

Tuesday

Stuffed Pork Chops

with Pizza Peppers

Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 47g

3 2 3 1

Food

8 boneless pork loin chops, butterflied
1 pound crumbled blue cheese
8 slices bacon – cooked and crumbled
1/2 cup chopped fresh chives
garlic salt to taste
ground black pepper to taste
chopped fresh parsley for garnish

Steps

Preheat the oven to 325 degrees F (165 degrees C). Grease a shallow baking dish.
In a small bowl, mix together the blue cheese, bacon and chives. Divide into halves, and pack each half into a loose ball. Place each one into a pocket of a butterflied pork chop, close, and secure with toothpicks. Season each chop with garlic salt and pepper. Keep in mind that the blue cheese will be salty. Place in the prepared baking dish.
Bake for 20 minutes in the preheated oven, or it may take longer if your chops are thicker. Cook until the stuffing is hot, and chops are to your desired degree of doneness. Garnish with fresh parsley and serve.

Food

6 green bell peppers, cut into large chunks
1 cup sliced jalapeno peppers
2 pinches dried oregano
2 cups shredded mozzarella cheese

Steps

Preheat a grill for medium-high heat. When the grill is hot, lightly oil the grate.
Place the pepper pieces onto the grill with the inside facing down. Cook until slightly charred, 3 to 5 minutes.
Turn peppers over, and place jalapeno slices onto them. Top with some mozzarella cheese, and sprinkle with a bit of oregano. Grill until cheese melts, then remove to a plate and serve.

Wednesday

Avocado Salmon

with Red Wine Mushrooms

Prep 15m | Cook 15m | Total 30m
Fiber 15g | Protein 39g

3 1 3

Food

3 avocados – peeled, pitted and diced
3 cloves garlic, peeled and minced
1/3 cup Greek-style yogurt
1 tablespoon fresh lemon juice
salt and pepper to taste
3 pounds salmon steaks
2 teaspoons dried dill weed
1 tablespoon lemon pepper

Steps

Preheat an outdoor grill for high heat, and lightly oil grate.
In a medium bowl, mash together avocados, garlic, yogurt, and lemon juice. Season with salt and pepper.
Rub salmon with dill, lemon pepper, and salt. Place on the prepared grill, and cook 15 minutes, turning once, until easily flaked with a fork. Serve with the avocado mixture.

Food

1/4 cup red wine vinegar
1/4 cup extra virgin coconut oil
1 small onion, thinly sliced
3/4 teaspoon salt
1-1/2 tablespoons dried parsley
3/4 teaspoon ground dry mustard
2 teaspoons xylitol
2 cloves garlic, peeled and crushed
1 pound small fresh button mushrooms

Steps

In a medium saucepan, mix red wine vinegar, melted extra virgin coconut oil, onion, salt, parsley, dry mustard, xylitol and garlic. Bring to a boil.
Reduce heat. Stir in mushrooms. Simmer 10 to 12 minutes, stirring occasionally.
Transfer to sterile containers and chill in the refrigerator until serving.

Thursday

10 Minute Pot Roast

with Italian Zucchini

Prep 15m | Cook4h | Total 4h15m
Fiber 9g | Protein 44g

3 2 2

Food

3 pounds bottom round
1/2 teaspoon salt
1/4 cup dried onion flakes
1/4 teaspoon onion powder
1/4 teaspoon parsley flakes
1/8 teaspoon celery seed
1/8 teaspoon paprika
1/8 teaspoon ground black pepper
3 tablespoons water

Steps

Preheat oven to 300 degrees F (150 degrees C).
Place a piece of foil, about 30 inches long, into the bottom of a 9×13 inch roasting pan. Place the roast on the foil in the pan.
In a separate small bowl, combine all dry ingredients. Mix well and pour over the roast. Sprinkle with the water. Fold foil over and seal all edges.
Bake at 300 degrees F (150 degrees C) for 4 hours.

Food

2 tablespoons extra virgin coconut oil
1 red onion, diced
salt and pepper to taste
8 zucchini, halved and sliced
1 pound fresh mushrooms, sliced
2 tomatoes, diced
2 cloves garlic, minced
2 teaspoons Italian seasoning

Steps

Heat oil in a large skillet over medium heat. Saute onion with salt and pepper for 2 minutes. Stir in zucchini and mushrooms. When zucchini begins to soften, add tomatoes, garlic and Italian seasoning. Cook until heated through.

Friday

Cheesy Chicken

with Black Forest Asparagus

Prep 25m | Cook 30m | Total 55m
Fiber 6g | Protein 44g

3 2 1

Food

8 skinless, boneless chicken breast halves
1/2 pound tomato basil feta cheese, crumbled
1/3 cup almond meal
1 tablespoon Italian seasoning

Steps

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
Place chicken breasts between 2 pieces of waxed paper. Gently pound chicken with flat side of meat mallet or rolling pin until about 1/4 inch thick; remove wax paper. Place 1 ounce of feta cheese in the center of each chicken breast, and fold in half.
Mix almond meal and Italian seasoning in small bowl.
Spread 2 tablespoons almond meal in the bottom of the prepared baking dish. Arrange chicken in the dish, and top with remaining almond meal.
Bake 25 to 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

Food

48 fresh 3-inch asparagus tips
3 cups water
1 teaspoon kosher salt
12 thin slices Black Forest ham, halved crosswise
4 ounces soft goat cheese
24 10-inch fresh chives

Steps

Combine asparagus tips, water, and kosher salt in a skillet; bring to a boil and cook until asparagus is tender to the bite but still crisp, about 2 minutes. Drain asparagus in a colander and immediately immerse in ice water for several minutes until cold to stop the cooking process. Drain and pat asparagus dry with paper towels.
Place a piece of ham on a work surface, curved side of ham towards the top. Put 1/2 teaspoon goat cheese in center of ham and top with 2 asparagus spears, tips pointing to curved side of ham. Fold left and right sides of ham over filling, and tie bundle together with a chive. Repeat with remaining asparagus, ham, goat cheese, and chives.

Saturday

Scallops Ginger

with Summer Squash

Prep 15m | Cook 30m | Total 45m
Fiber 6g | Protein 32g

3 1 2

Food

1/4 cup thinly sliced green onion
1/4 cup butter
2 large carrot, julienned
1/4 cup minced fresh ginger root
1 cup white wine
1 cup heavy whipping cream
salt and pepper to taste
2-1/2 pounds scallops
1/4 cup butter

Steps

In a medium skillet saute the green onions in 2 tablespoons of the butter. Stir in the carrots and cook for 30 seconds. Stir in the ginger and the wine. Once hot add the cream, salt and pepper. Cook, stirring frequently, over high heat until the sauce is reduced by half.
Stir in the scallops and cook for 1 minute. Add the remaining butter and stir until melted. Serve.

Food

1/4 cup extra virgin coconut oil
2 small onion, sliced
4 medium tomatoes, coarsely chopped
2 teaspoons salt
1/2 teaspoon pepper
4 small zucchini, cut into 1/2 inch slices
4 small yellow summer squash, cut into 1/2-inch slices
2 bay leaf
1 teaspoon dried basil

Steps

Heat the oil in a large skillet over medium heat. Cook and stir the onion about 5 minutes, until tender. Mix in the tomatoes, and season with salt and pepper. Continue to cook and stir about 5 minutes. Mix in the zucchini, yellow squash, bay leaf, and basil. Cover, reduce heat to low, and simmer 20 minutes, stirring occasionally. Remove bay leaf before serving.

Sunday

Quick Tuna Steaks

with Bite Sized Caesar Salads

Prep 15m | Cook 6m | Total 21m
Fiber 6g | Protein 42g

3 2 1

Food

1/3 cup extra virgin coconut oil
1/4 cup grated lemon zest
1 tablespoon and 1 teaspoon ground coriander
2 teaspoons ground black pepper
1 tablespoon ground ginger
2 teaspoons salt
1 teaspoon ground cinnamon
8 (5 ounce) tuna steaks, about 1 inch thick

Steps

Whisk 2 tablespoons melted extra virgin coconut oil, lemon zest, coriander, black pepper, ginger, salt, and cinnamon in a small bowl; rub tuna steaks with spice mixture.
Heat 1 tablespoon extra virgin coconut oil in a large skillet over medium-high heat. Sear tuna in the hot oil until browned but still pink in the center, about 3 minutes on each side.

Food

2 heads romaine lettuce, ribs removed
1/2 cup all-natural Caesar salad dressing
1/2 cup shredded Parmesan cheese

Steps

Arrange romaine leaves onto a serving platter. Drizzle Caesar dressing down the middle of each leaf and sprinkle Parmesan cheese over dressing.

Baking Supplies

	2 teaspoons xylitol		1 teaspoon kosher salt
	1/3 cup almond meal

Basic Cooking Ingredients

1-1/4 cups extra virgin coconut oil

Beverages

	1 tablespoon lemon juice		1 cup white wine
	3 cups and 2 tablespoons water

Canned Foods

1 cup jalapeno peppers

Condiments and Salad Dressings

1/4 cup red wine vinegar

1/2 cup all-natural Caesar salad dressing

Dairy, Eggs and Milk

	1 pound blue cheese		1/2 cup butter
	1 cup heavy cream		1/2 pound feta cheese
	1/4 pound goat cheese		1-1/2 ounces Parmesan cheese
	1/2 pound Cheese, mozzarella, part skim milk		1 (7 ounce) container Greek-style yogurt

Meats, Fish and Seafood

	3 pounds bottom round		1-1/2 ounces cooked bacon
	1/4 pound cooked ham meat		2-1/2 pounds tuna
	3-1/4 pounds pork chops		3 pounds salmon
	2-1/2 pounds sea scallops		1-1/2 lbs flank steaks
	2 pounds skinless, boneless chicken breast halves

Herbs and Spices

	2 bay leaves		2 tablespoons black pepper
	1 teaspoon dried basil		2 teaspoons dried dill weed
	1-1/4 teaspoons dried oregano		1-1/2 tablespoons dried parsley
	2-1/2 teaspoons red pepper flakes		3/4 teaspoon dry mustard
	3/4 teaspoon garlic salt		1 teaspoon ground cinnamon
	1 tablespoon and 1 teaspoon ground coriander		1 tablespoon and 2 teaspoons Italian seasoning
	1 tablespoon ground ginger		1 tablespoon lemon pepper
	2 tablespoons salt		1/4 cup dried onion flakes
	1/4 teaspoon onion powder		1/4 teaspoon parsley flakes
	1/8 teaspoon celery seed		1/8 teaspoon paprika

Other

4 lemons (for zesting)

Produce

	2 pounds asparagus		3 avocados
	2 medium heads bok choy		3 carrots
	4-1/2 pounds zucchini		1 cup fresh chives
	6 tomatoes		2 pounds mushrooms
	1/4 cup fresh parsley		1-1/2 ounces garlic, whole
	1-1/2 pounds green bell pepper		2 green onions
	1-1/2 pounds Lettuce, cos or romaine, raw		1/2 cup and 1 tablespoon fresh ginger root
	3 small onions		4 red bell pepper
	4 red onion		1 pound summer squash
	1/3 cup fresh lime juice (about 4 limes)		2 scallions, thinly sliced (about 1/3 cup)

Ethnic Foods

1/3 cup coconut aminos

	1/2 ounce garlic, whole		1 pound mushrooms
	4 red onion		2 tomatoes
	3-1/2 pounds zucchini

	3 carrots		1/4 cup fresh ginger root
	2 green onions		2 onions
	1 pound summer squash		4 tomatoes
	1 pound zucchini

SANE Meal Plan

Monday

Lime Flank Steak

with Garlic Ginger Bok Choy

Tuesday

Stuffed Pork Chops

with Pizza Peppers

Wednesday

Avocado Salmon

with Red Wine Mushrooms

Thursday

10 Minute Pot Roast

with Italian Zucchini

Friday

Cheesy Chicken

with Black Forest Asparagus

Saturday

Scallops Ginger

with Summer Squash

Sunday

Quick Tuna Steaks

with Bite Sized Caesar Salads

Grocery List

	2 medium heads bok choy		1/3 cup fresh ginger root
	1 ounce garlic, whole		4 red bell pepper
	2 scallions, thinly sliced (about 1/3 cup)		1⁄3 cup fresh lime juice (about 4 limes)

	2 teaspoons black pepper		1-1/4 teaspoons dried oregano
	3/4 teaspoon garlic salt

	1/2 cup fresh chives		1/4 cup fresh parsley
	1-1/2 pounds green bell pepper

	1/4 cup dried onion flakes		1 teaspoon salt
	1/4 teaspoon onion powder		1/4 teaspoon parsley flakes
	1/8 teaspoon celery seed		1/8 teaspoon paprika
	2 teaspoons Italian seasoning		1/8 teaspoon ground black pepper

	2 bay leaves		1/2 teaspoon black pepper
	1 teaspoon dried basil		2 teaspoons salt