Barbequed Steak

Tilapia Parmesan

Roast Turkey Breast

Buttery Stuffed Sole

Soy Garlic Flank Steak

Shrimp Basil

Paprika Chicken

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Monday

Barbequed Steak

with Stuffed Celery

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

3 1 3

Food

Steps

In a blender, combine the coconut aminos, SANE honey, vinegar, ginger, garlic powder, and melted extra virgin coconut oil.
Lay steak in a shallow glass or ceramic dish. Pierce both sides of the steak with a sharp fork. Pour marinade over steak, then turn and coat the other side. Cover, and refrigerate 8 hours, or overnight.
Preheat grill for high heat.
Place grate on highest level, and brush lightly with oil. Place steaks on the grill, and discard marinade. Grill steak for 10 minutes, turning once, or to desired doneness.

Food

Steps

Tuesday

Tilapia Parmesan

with Hummus Eggplant

Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 37g

3 1 1

Food

Steps

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
Coat tilapia fillets with melted extra virgin coconut oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.

Food

Steps

Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet.
Place the eggplant slices on the prepared baking sheet, and brush them generously with melted extra virgin olive oil. Place garlic slices on top of the eggplant.
Bake the eggplant in the preheated oven until soft and golden brown, 15 to 20 minutes.
Place the roasted eggplant slices and garlic into the work bowl of a food processor with the garbanzo beans and salt, and process until smooth.

Wednesday

Roast Turkey Breast

with Asparagus Spring Salad

Prep 20m | Cook 1h35m | Total 1h55m
Fiber 9g | Protein 69g

3 2 2

Food

1/3 cup butter, softened
2 cloves garlic, minced
2 teaspoons paprika
2 teaspoons Italian seasoning
1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash®)
salt and ground black pepper to taste
1 (3 pound) turkey breast with skin
2 teaspoons minced shallot
2 splashes dry white wine
1-1/3 cups chicken stock
1 tablespoon konjac flour (thickener)
3 tablespoons whipping cream (optional)

Steps

Preheat oven to 350 degrees F (175 degrees C).
Mix 1/4 cup butter, garlic, paprika, Italian seasoning, garlic and herb seasoning, salt, and black pepper in a bowl. Place turkey breast with skin side up into a roasting pan. Loosen skin with your fingers; brush half the butter mixture over the turkey breast and underneath the skin. Reserve remaining butter mixture. Tent turkey breast loosely with aluminum foil.
Roast in the preheated oven for 1 hour; baste turkey breast with remaining butter mixture. Return to oven and roast until the juices run clear and an instant-read meat thermometer inserted into the thickest part of the breast, not touching bone, reads 165 degrees F (65 degrees C), about 30 more minutes. Let turkey breast rest 10 to 15 minutes before serving.
While turkey is resting, transfer pan drippings to a skillet. Skim off excess grease, leaving about 1 tablespoon in skillet. Place skillet over low heat; cook and stir shallot in turkey grease until opaque, about 5 minutes.
Melt 1 tablespoon butter in skillet with shallot and whisk in white wine, scraping any browned bits of food from skillet. Whisk in chicken stock and konjac flour until smooth. Bring to a simmer, whisking constantly, until thickened. For a creamier, lighter gravy, whisk in half-and-half.

Food

Steps

Whisk together the rice vinegar, red wine vinegar, coconut aminos, xylitol, and mustard. Drizzle in the melted virgin olive oil while whisking vigorously to emulsify. Set aside.
Bring a pot of lightly-salted water to a boil. Add the asparagus to the water and cook 3 to 5 minutes until just tender, but still mostly firm. Remove and rinse under cold water to stop from cooking any further.
Place the asparagus in a large bowl and drizzle the dressing over the asparagus. Toss until evenly coated. Sprinkle with sesame seeds to serve.

Thursday

Buttery Stuffed Sole

with Tangy Green Beans

Prep 25m | Cook 15m | Total 40m
Fiber 6g | Protein 42g

3 2 2

Food

Steps

Preheat oven to 375 degrees F (190 degrees C). Lightly coat a 9×13 inch baking pan with cooking spray.
Melt butter in frying pan over medium heat. Add onion and saute for 1 minute. Stir in crabmeat, parsley, garlic powder salt and pepper and cook 1 minute more. Remove from heat and stir in coconut flour (and water as needed).
Spread mixture over filets; sprinkle with lemon juice and Parmesan cheese. Roll up filets, seal with toothpicks and place in prepared baking dish. Dot each roll with butter and cover pan tightly with foil.
Bake in preheated oven for 15 to 17 minutes until fish flakes.

Food

Steps

Friday

Soy Garlic Flank Steak

with Stir-fried Veggies

Prep 30m | Cook 20m | Total 50m
Fiber 12g | Protein 35g

3 1 1

Food

Steps

Food

3 tablespoons extra virgin coconut oil
1-1/2 tablespoons minced fresh ginger (optional)
4 serrano chile peppers, seeded and chopped (optional)
2 red bell peppers, seeded and cut into strips
3 pounds bok choy – stalks halved and cut into 1/4-inch sticks, leaves halved, separated
4 cups fresh bean sprouts
1/3 cup Asian fish sauce
6 green onions, thinly sliced
3 tablespoons chopped cilantro leaves (optional)
3 tablespoons toasted sesame seeds (optional)

Steps

Heat extra virgin coconut oil in a wok over high heat. When the oil is hot, stir in ginger and minced chiles; cook and stir until the ginger is fragrant, about 30 seconds. Add red pepper, and bok choy stalks; stir fry until the red pepper has begun to soften, about 3 minutes.
Stir in bok choy leaves and bean sprouts; cook until the leaves have darkened and wilted, 1 to 2 minutes. Pour in fish sauce; sprinkle with green onions, and stir together. Serve sprinkled with chopped cilantro and toasted sesame seeds.

Saturday

Shrimp Basil

with Mushrooms and Cabbage

Prep 25m | Cook 15m | Total 40m
Fiber 12g | Protein 34g

3 1 1

Food

3 tablespoons melted extra-virgin coconut oil
4 tablespoons butter, melted
1 lemon, juiced
3 tablespoons Dijon mustard
1/3 cup minced fresh basil leaves
3 cloves garlic, minced
salt to taste
white pepper
3 pounds fresh shrimp, peeled and deveined
skewers

Steps

In a shallow, non-porous dish or bowl, mix together melted extra virgin coconut oil and melted butter. Stir in lemon juice, mustard, basil, and garlic, and season with salt and white pepper. Add shrimp, and toss to coat. Cover, and refrigerate for 1 hour.
Preheat grill to high heat. Remove shrimp from marinade, and thread onto skewers. Discard marinade.
Lightly oil grill grate, and arrange skewers on preheated grill. Cook for 4 minutes, turning once, or until opaque.

Food

Steps

Sunday

Paprika Chicken

with Flavorful Zucchini and Tomatoes

Prep 10m | Cook 20m | Total 30m
Fiber 6g | Protein 39g

1 1

Food

1 can (14.5 ounces) chicken broth, simmered to reduce to 3/4 cup (or start with 1 1/2 cups homemade chicken stock)
1 can (14.5 ounces) diced tomatoes, drained until fairly dry
1 large onion, chopped in fairly big pieces
1 jar (12 ounces) roasted red peppers, drained well and cut into pieces about 1 – 2 inches square
2 large boneless, skinless chicken breasts, pounded to an even thickness and cut into cubes about 1 1/4 inches
1 tablespoon sweet paprika
salt and fresh-ground black pepper (to taste, for seasoning chicken before browning)
1 tablespoon extra virgin coconut oil
1 teaspoon hot paprika
1/2 teaspoon ground Caraway seed (optional)
3/4 cup sour cream (more or less to taste)

Steps

Simmering a can of chicken stock (or 1 1/2 cups homemade chicken stock) until it’s reduced to 3/4 cup.
Drain a can of tomatoes so you have just the tomatoes and no juice. Cut up a large onion into large pieces.
Drain a 12 ounce jar of roasted red peppers and cut into pieces 1 – 2 inches square.
Trim two large chicken breasts to remove most of the visible fat, and then pound with a meat mallet (or something heavy) until the breasts are and just over an inch thick.
Cut the pounded chicken into cubes about 1 1/4 inch square.
When all the ingredients are ready, season the chicken cubes with 1 teaspoon sweet paprika, salt, and fresh-ground black pepper.
Heat a couple of teaspoons of coconut oil and cook over medium-high heat until chicken is well browned, about 5-7 minutes. Remove the chicken to a plate.
Add a little more oil and brown the onions. Then add the rest of the sweet paprika, the hot paprika, and the ground caraway seed (if using) and cook about 1 minute.
Add the drained tomatoes and roasted red peppers and cook about 2 minutes.
Add the reduced stock and cook 2-3 minutes.
Then add the chicken pieces and any juice that’s drained out on the plate, turn heat to LOW, and simmer a couple of minutes (until the chicken is hot.)
Turn off the heat and let the dish sit for a minute or two (to be sure it’s not so hot that the sour cream will curdle) and then gently stir in sour cream. Season with a little more ground pepper if desired and serve immediately.

Food

Steps

Place bacon in a large skillet. Cook over medium-high heat until evenly brown. Crumble, and return to pan. Add zucchini, onion, and salt to the bacon; cook, stirring frequently, until zucchini is tender-crisp. Add tomato wedges, basil, and ground black pepper; heat, stirring gently, until tomatoes are warm.
Using a slotted spoon, transfer vegetable mixture to a serving bowl. Top with crumbled blue cheese.

Baking Supplies

	1 tablespoon konjac flour		1 cup coconut flour
	1/4 cup SANE honey		1 ounce walnuts
	3 tablespoons and 2 teaspoons xylitol		1/4 cup and 1 tablespoon sesame seeds

Basic Cooking Ingredients

	1/3 cup and 2 tablespoons olive oil		1-1/2 cups and 2 tablespoons extra virgin coconut oil
	1/3 cup Asian fish sauce		3 tablespoons avocado oil

Beverages

3 tablespoons lemon juice

2 splashes dry white wine

Canned Foods

	1 (15 ounces) can garbanzo beans (chickpeas)		1 can (14.5 ounces) diced tomatoes
	1 jar (12 ounces) roasted red peppers		3 ounces crabmeat

Condiments and Salad Dressings

	1 (5 ounce) jar green olives, pitted and halved		1/2 cup and distilled white vinegar
	1 (8 ounce) jar prepared Dijon-style mustard		2 teaspoons red wine vinegar
	2 tablespoons rice vinegar

Dairy, Eggs and Milk

	2 ounces blue cheese		1 cup butter
	1 (8 ounce) package cream cheese		3 tablespoons whipping cream
	5 ounces Parmesan cheese		3/4 cup and 2 tablespoons sour cream

Ethnic Foods

1 cup and 2 teaspoons coconut aminos

Soup

1-1/3 cups chicken stock

1 can (14.5 ounces) chicken broth

Herbs and Spices

	1/2 teaspoon ground Caraway seed		1 tablespoon and 2 teaspoons paprika
	1 teaspoon garlic and herb seasoning blend		2-1/8 teaspoons garlic powder
	2 teaspoons ground ginger		2 teaspoons Italian seasoning
	1/4 teaspoon dried basil		1 teaspoon salt
	1/4 teaspoon white pepper		1 tablespoon sweet paprika
	1 teaspoon hot paprika		2 tablespoons black pepper

Meats, Fish and Seafood

	3 ounces bacon		4 pounds flank steak
	1 (3 pound) turkey breast with skin		3 pounds shrimp
	3 pounds sole		2 pounds tilapia (bream)
	2 large boneless, skinless chicken breasts

Other

11 ounces bean sprouts

4 Skewers

Pasta, Rice and Beans

1-1/2 pounds green beans

Produce

	3 pounds asparagus		2 medium heads bok choy
	3 pounds cabbage		1-1/2 pounds celery
	1 bunch cilantro		1-1/4 pounds eggplant
	1/3 cup fresh basil		1/2 cup fresh chives
	1-1/2 tablespoons fresh ginger root		3 tablespoons fresh parsley
	2 ounces garlic, whole		6 green onions
	3 onions		4 serrano chile peppers, seeded and chopped
	6 portobello mushrooms		2 red bell pepper
	1 red onion		2 teaspoons minced shallot
	3 tomatoes		3 pounds zucchini
	1 lemon, juiced

	1-1/2 teaspoons black pepper		1 teaspoon garlic powder
	1/8 teaspoon salt		1/4 teaspoon white pepper

SANE Meal Plan

Monday

Barbequed Steak

with Stuffed Celery

Tuesday

Tilapia Parmesan

with Hummus Eggplant

Wednesday

Roast Turkey Breast

with Asparagus Spring Salad

Thursday

Buttery Stuffed Sole

with Tangy Green Beans

Friday

Soy Garlic Flank Steak

with Stir-fried Veggies

Saturday

Shrimp Basil

with Mushrooms and Cabbage

Sunday

Paprika Chicken

with Flavorful Zucchini and Tomatoes

Grocery List

	1 tablespoon paprika		1 teaspoon salt
	ground black pepper to taste

	1-1/4 pounds eggplant		2 tablespoons fresh parsley
	1/2 ounce garlic, whole

	1 tablespoon konjac flour (thickener)		2 tablespoons sesame seeds
	2 teaspoons xylitol

	1/8 (8 ounce) jar prepared Dijon-style mustard		2 teaspoons red wine vinegar
	2 tablespoons rice vinegar

	1 tablespoon xylitol		1 cup coconut flour
	1/4 cup extra virgin coconut oil

	3 teaspoons black pepper		1/4 teaspoon dried basil
	1 teaspoon salt		1 teaspoon hot paprika
	1/2 teaspoon ground Caraway seed		1 tablespoon sweet paprika