Mustard Soy Tenderloin

Fiesta Cod

Chicken Piccata

Butter Herb Catfish

Pan Seared Salmon

Three Pepper Steak

Horseradish Tuna

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Monday

Mustard Soy Tenderloin

with Broccoli Rabe and Roasted Peppers

Prep 15m | Cook 1h | Total 1h15m
Fiber 6g | Protein 34g

3 1 2

Food

1/3 cup red wine
1/3 cup coconut aminos
2 tablespoons xylitol
2 pounds pork tenderloin
2/3 cup Plain Greek yogurt
1-1/2 tablespoons mustard powder
1 tablespoon minced fresh chives (optional)

Steps

Combine wine, coconut aminos, and xylitol in a large resealable plastic bag. Place tenderloin in bag, and refrigerate overnight, or at least 8 hours.
In a small bowl, combine plain Greek yogurt, mustard powder; mix well. Mix in minced chives if you wish. Chill until ready to serve.
Preheat oven to 325 degrees F (165 degrees C). Place meat and marinade in a shallow baking dish, and roast for 1 hour, basting occasionally. Temperature of meat should register 145 degrees F (63 degrees C).
Let rest for a few minutes, then cut into 1/2 inch thick slices. Serve with mustard sauce.

Food

Steps

Bring a large pot of lightly salted water to a boil. Add the broccoli rabe, and cook uncovered until the stems are tender, about 5 minutes. Drain in a colander.
Heat the extra virgin coconut oil in a large skillet over medium heat. Stir in the garlic, and cook until tender, about 1 minute. Add the broccoli rabe. Cook and stir until the broccoli rabe has been cooked to your desired degree of tenderness, about 5 minutes for soft. Stir in the roasted peppers until heated, then remove the skillet from the heat, and stir in the lemon juice. Sprinkle with Parmesan cheese to serve.

Tuesday

Fiesta Cod

with Mock Mashed Potatoes

Prep 10m | Cook 30m | Total 40m
Fiber 18g | Protein 41g

3 2 1

Food

3 pounds cod fillets
4 cups salsa
1/4 cup chopped fresh parsley
salt and pepper to taste

Steps

Food

Steps

This Meal’s Grocery List

Condiments and Salad Dressings

5 (8 ounce) jars salsa

Ethnic Foods

1 (14 ounce) can coconut milk

Herbs and Spices

	1 tablespoon garlic powder		1 tablespoon onion powder
	1/4 teaspoon salt

Meats, Fish and Seafood

16 (3 ounce) fillets cod

Produce

3 heads cauliflower

1/4 cup fresh parsley

Go To Full Week’s Grocery List

Wednesday

Chicken Piccata

with Brussels Sprouts Slaw

Prep 30m | Cook 15m | Total 45m
Fiber 9g | Protein 36g

3 1 2

Food

8 skinless, boneless chicken breast halves
cayenne pepper, or to taste
salt and ground black pepper to taste
coconut flour for dredging
1/4 cup extra virgin coconut oil
2 tablespoons capers, drained
1 cup white wine
1/2 cup fresh lemon juice
1/2 cup water
1/3 cup unsalted butter, cut in 1/4-inch slices
1/4 cup fresh Italian parsley, chopped

Steps

Place chicken breasts between 2 layers of plastic wrap and pound to about 1/2-inch thick.
Season both sides of chicken breasts with cayenne, salt, and black pepper; dredge lightly in flour and shake off any excess.
Heat extra virgin coconut oil in a skillet over medium-high heat. Place chicken in the pan, reduce heat to medium, and cook until browned and cooked through, about 5 minutes per side; remove to a plate.
Cook capers in reserved oil, smashing them lightly to release brine, until warmed though, about 30 seconds.
Pour white wine into skillet. Scrape any browned bits from the bottom of the pan with a wooden spoon. Cook until reduced by half, about 2 minutes.
Stir lemon juice, water, and butter into the reduced wine mixture; cook and stir continuously to form a thick sauce, about 2 minutes. Reduce heat to low and stir parsley through the sauce.
Return chicken breasts to the pan cook until heated through, 1 to 2 minutes. Serve with sauce spooned over the top.

Food

6 cups thinly sliced Brussels sprouts*
2 small jicamas
6 slices bacon, crisp-cooked and crumbled
3/4 cup sliced almonds, toasted**

Honey Yogurt Dressing :

1 (5.3-ounce) Plain Greek yogurt
1 tablespoon SANE Honey
1-1/2 tablespoons cider vinegar
1/4 teaspoon salt

Footnotes :

*Tip: To trim Brussels sprouts, cut off the stems just at the spot where the leaves start to grow. Remove dark green outer leaves until the tender, light green leaves are uniformly exposed.

**Tip: To toast almonds, preheat oven to 350 degrees F. Spread the almonds in a shallow baking pan; bake for 5 to 10 minutes or until toasted, shaking pan once or twice.

Steps

Combine Brussels sprouts and 2 tablespoons water in a medium microwave-safe bowl; cover. Microwave on 100% power (high) for 4 minutes, stirring halfway through. Immediately chill the Brussels sprouts by plunging into a bowl of ice water; drain well. Remove any excess moisture from the Brussels sprouts by using a salad spinner or place Brussels sprouts in a colander and use paper towels to absorb the excess moisture.
Combine Brussels sprouts and jicama in a large bowl. Pour Honey Yogurt Dressing (see below) over Brussels sprouts mixture; toss gently to coat. Add bacon; toss gently to combine. Cover and chill for 2 to 24 hours. Just before serving, gently stir in almonds.
Honey Yogurt Dressing: Stir together Plain Greek yogurt, SANE Honey, cider vinegar, and salt in a bowl. Chill up to 24 hours.

Thursday

Butter Herb Catfish

with Flavorful Beet Greens and Beans

Prep 15m | Cook 20m | Total 35m
Fiber 9g | Protein 32g

3 1 1

Food

Steps

Food

Steps

Friday

Pan Seared Salmon

with Romaine and Peppers

Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 41g

3 2 2

Food

Steps

Preheat a large heavy skillet over medium heat for 3 minutes.
Coat salmon with melted extra virgin coconut oil. Place in skillet, and increase heat to high. Cook for 3 minutes. Sprinkle with capers, and salt and pepper. Turn salmon over, and cook for 5 minutes, or until browned. Salmon is done when it flakes easily with a fork.
Transfer salmon to individual plates, and garnish with lemon slices.

Food

Steps

Saturday

Three Pepper Steak

with Grilled Green Onions

Prep 5m | Cook 10m | Total 15m
Fiber 6g | Protein 39g

3 1 2

Food

Steps

Stir together the paprika, salt, sugar, chili powder, chipotle powder, black pepper, garlic powder, onion powder, and cumin in a small bowl until blended. Rub the seasoning mix all over the flat iron steaks, then wrap them tightly with plastic wrap. Marinate in the refrigerator 2 to 8 hours (the longer the better).
Preheat an outdoor grill for medium-high heat, and lightly oil grate.
Cook the steaks on the preheated grill until cooked to your desired degree of doneness, about 4 minutes per side for medium. Allow the steaks to rest for 5 minutes in a warm location before slicing.

Food

Steps

Preheat a grill for medium-low heat.
Cut a sheet of aluminum foil to about 12×15 inches. Arrange the green onions side by side in the center of the foil sheet. Sprinkle the onions evenly with the garlic, salt, and pepper. Arrange butter over the onions. Keeping the green onions flat, fold the foil to make a sealed cooking pouch.
Place the foil packet on the preheated grill away from the main heat source. Allow the green onions to steam 5 to 7 minutes.

Sunday

Horseradish Tuna

with Marinated Mixed Veggies

Prep 5m | Cook 6m | Total 11m
Fiber 12g | Protein 63g

3 2 1

Food

8 (8 ounce) fresh tuna steaks
1 tablespoon extra virgin coconut oil
1/2 cup coconut aminos
1/2 cup seasoned rice vinegar
1/4 cup finely grated raw horseradish root, or more to taste
16 cherry tomatoes, sliced
2 teaspoons hot chile paste (such as sambal oelek)
1/4 cup minced green onion

Steps

Preheat an outdoor grill for high heat, and lightly oil the grate. Lightly oil steaks with melted extra virgin coconut oil.
Stir soy sauce, rice vinegar, horseradish, cherry tomatoes, and hot chile paste in a bowl until well combined. Let sit for 20 minutes.
Place steaks over hottest part of the grill and cook for 3 minutes per side. Transfer to a plate. Spoon soy sauce mixture over steaks and garnish with green onion.

Food

Steps

Baking Supplies

	1/2 cup coconut flour		2-1/2 ounces almonds
	2 tablespoons and 1 teaspoon xylitol		1 tablespoon smoked paprika
	1/2 teaspoon sea salt		1 tablespoon SANE Honey

Basic Cooking Ingredients

1-1/4 cup extra virgin coconut oil

Beverages

	3/4 cup and 2 tablespoons lemon juice		1/3 cup red wine
	1-1/4 cups water		1 cup white wine

Canned Foods

1 (4 ounce) jar capers

Condiments and Salad Dressings

	1/3 cup and 1-1/2 tablespoons cider vinegar		6 ounces all-natural Italian-style salad dressing
	1/2 cup rice vinegar		5 (8 ounce) jars salsa
	1 (8 ounce) bottle raspberry vinaigrette salad dressing

Other

1/2 ounce chili paste

1 orange bell pepper

Pasta, Rice and Beans

3/4 pound green beans

Dairy, Eggs and Milk

	2/3 cup and 2 tablespoons butter		1/2 ounce Parmesan cheese
	1/2 ounce Parmesan cheese		1-1/3 cup Plain Greek yogurt

Ethnic Foods

1 (14 ounce) can coconut milk

3/4 cup and 1 tablespoon and 1 teaspoon coconut aminos

Herbs and Spices

	1 tablespoon and 3/4 teaspoon black pepper		1/4 teaspoon cayenne pepper
	3 teaspoons chili powder		1 teaspoon dried basil
	1 teaspoon dried oregano		1/4 cup dried parsley
	1/4 teaspoon dried red pepper flakes		1-3/4 teaspoons dried thyme
	1-1/2 tablespoons mustard powder		1 tablespoon and 1-1/2 teaspoons garlic powder
	1 teaspoon ground cumin		1-1/2 teaspoons paprika
	1 tablespoon and 1 teaspoon onion powder		1 tablespoon and 1/2 teaspoon salt

Meats, Fish and Seafood

	3 pounds catfish		16 (3 ounce) fillets cod
	1-1/2 ounces cooked bacon		3 pounds flat iron steak
	2 pounds pork tenderloin		3 pounds salmon
	2 pounds skinless, boneless chicken breast halves		4 pounds tuna

Produce

	2 small jicamas		1/2 pound Beet greens, raw
	1 pound broccoli rabe		15 ounces Broccoli, raw
	6 cups Brussels sprouts, raw		3 carrots
	4 heads cauliflower		16 cherry tomatoes
	4-1/2 cups cucumber		2 dried chipotle chili pepper
	1 tablespoon fresh chives		1/4 cup fresh parsley
	2 ounces garlic, whole		13 ounces green bell pepper
	38 green onions		1 ounce Horseradish-Fresh-Raw
	1/4 cup Italian flat leaf parsley		1-1/2 pounds Lettuce, cos or romaine, raw
	1 lemon		2 small yellow onions
	1 red bell pepper		3 tomatoes
	2 (12 ounce) jars roasted red bell peppers		3/4 cup and 2 teaspoons yellow bell pepper

	1 teaspoon black pepper		3 teaspoons chili powder
	1 teaspoon garlic powder		1 teaspoon cumin
	1 teaspoon onion powder		2 teaspoons salt

	1 pound broccoli rabe		1 tablespoon fresh chives
	1 ounce garlic, whole		2 (12 ounce) jars roasted red bell peppers

	2-1/2 teaspoons black pepper		1 teaspoon dried basil
	1 teaspoon dried oregano		1/4 cup dried parsley
	1/4 teaspoon dried red pepper flakes		1-3/4 teaspoons dried thyme
	1/2 teaspoon garlic powder		1-1/2 teaspoons paprika

	1/2 pound Beet greens, raw		1/2 ounce garlic, whole
	2 small yellow onion		3 tomatoes

	2 dried chipotle chili pepper		1/2 ounce garlic, whole
	36 green onions

	15 ounces Broccoli, raw		3 carrots
	4-1/2 cups cauliflower		16 cherry tomatoes
	4-1/2 cups cucumber		13 ounces green bell pepper
	2 green onions		1 ounce Horseradish-Fresh-Raw

SANE Meal Plan

Monday

Mustard Soy Tenderloin

with Broccoli Rabe and Roasted Peppers

Tuesday

Fiesta Cod

with Mock Mashed Potatoes

Wednesday

Chicken Piccata

with Brussels Sprouts Slaw

Thursday

Butter Herb Catfish

with Flavorful Beet Greens and Beans

Friday

Pan Seared Salmon

with Romaine and Peppers

Saturday

Three Pepper Steak

with Grilled Green Onions

Sunday

Horseradish Tuna

with Marinated Mixed Veggies

Grocery List