Chicken Stew

Asian Trout

Chili Chops

Salmon Dijon

Prime Rib

Tex-Mex Chicken

Baked Basil Halibut

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Monday

Chicken Stew

with Spicy Bok Choy Slaw

Prep 30m | Cook 40m | Total 1h10m
Fiber 9g | Protein 52g

3 2 2

Food

3 tablespoons extra virgin coconut oil, divided
2 pounds skinless, boneless chicken breast halves – cut into 1 inch cubes
1 (12 ounce) jar roasted red bell peppers, drained
1 (14.5 ounce) cans diced tomatoes with juice
2 (6 ounce) jars mushrooms, drained
2 small onions, diced
1 tablespoon minced garlic
salt and pepper to taste
1 (16 ounce) packages shredded mozzarella cheese

Steps

Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium casserole dish.
Heat 1 tablespoon oil in a skillet over medium heat, and cook the chicken until juices run clear.
Puree the roasted red peppers in a blender or food processor until smooth. In the prepared casserole dish, mix the cooked chicken, roasted red peppers, tomatoes, mushrooms, onion, and garlic. Season with salt and pepper. Drizzle with remaining 1 tablespoon olive oil, and top with mozzarella cheese.
Bake 30 minutes in the preheated oven, until cheese is melted and bubbly.

Food

1 heads bok choy, finely shredded
2 small cucumber, seeded and finely shredded
4 carrots, peeled and finely shredded
6 hot cherry peppers, seeded and finely shredded
6 jalapeno peppers, seeded and chopped
1 cup apple cider vinegar
1/3 cup coarse-ground brown mustard
1/3 cup coconut aminos
3 tablespoons SANE honey
1/8 teaspoon roasted ground ginger
freshly cracked black pepper to taste

Steps

Place the shredded bok choy, cucumber, carrots, and cherry peppers into a large salad bowl.
Place the jalapeno peppers into the work bowl of a food processor, then pour in the apple cider vinegar, brown mustard, coconut aminos, and SANE honey.
Pulse several times, then process for a few seconds to combine. Pour the dressing over the vegetables and toss.
Refrigerate from 1 hour to overnight. Before serving, sprinkle with roasted ginger and black pepper; toss again to serve.

Tuesday

Asian Trout

with Grilled Bell Peppers

Prep 20m | Cook 7m | Total 27m
Fiber 3g | Protein 44g

3 2 1

Food

8 (6 ounce) fillets boneless, skinless rainbow trout
1 tablespoon coconut aminos
salt and pepper to taste
2 teaspoons xylitol
1 tablespoon extra virgin coconut oil
2 teaspoons minced garlic
2 teaspoons minced fresh ginger
8 green onions, chopped

Steps

Rub trout fillets with coconut aminos. Season with salt, pepper, and xylitol; set aside.
Heat extra virgin coconut oil in a large skillet over medium-high heat. Add garlic, ginger, and green onions; cook and stir until golden brown.
Add trout fillets and cook until browned and crispy, about 3 minutes. Turn fillets over, and continue cooking until the fish flakes easily with a fork, about 3 minutes more.

Food

4 green bell peppers
2 cloves garlic, minced
1/4 cup extra virgin coconut oil
1 cup goat cheese
2 tablespoons lemon pepper seasoning

Steps

Core and seed the bell peppers. Cut each into six wedges, and place into a resealable plastic bag. Add the garlic and drizzle with extra virgin coconut oil. Toss, seal, and set aside to marinate at least 20 minutes.
Preheat an outdoor grill for medium heat, and lightly oil the grate. Stir the goat cheese and lemon pepper seasoning together in a small bowl; set aside.
Cook the peppers, skin-side-up on the preheated grill until lightly charred, about 3 minutes. Flip the peppers over, and carefully spoon the cheese onto each pepper. Close the lid of the barbecue, and continue cooking until the bottoms are lightly charred and the cheese is warm, 2 to 3 minutes.

Wednesday

Chili Chops

with Allspice String Beans

Prep 10m | Cook 20m | Total 30m
Fiber 12g | Protein 35g

3 1 1

Food

3/4 cup coconut aminos
1/4 cup fresh lemon juice
1 tablespoon xylitol
1 tablespoon chili sauce
1/4 teaspoon garlic powder
8 center cut pork chops

Steps

In a large resealable bag, mix together the coconut aminos, lemon juice, xylitol, chili sauce, and garlic powder..
Place the pork chops into the bag, carefully seal the bag, and marinate for 6-12 hours in the refrigerator. Turn the bag over about halfway through.
Preheat an outdoor grill for high heat.
Arrange pork chops on the lightly oiled grate, and cook 5 to 7 minutes on each side, until the internal temperature reaches 145 degrees F (63 degrees C).

Food

3 tablespoons extra virgin coconut oil
6 cloves garlic, crushed
3 pounds fresh green beans, trimmed and snapped
1-1/2 cups water
2 tablespoons ground allspice
salt and pepper to taste

Steps

Heat oil in a medium saucepan over medium heat. Cook and stir garlic until lightly browned. Mix in green beans and water, and bring to a boil. Stir in allspice, salt, and pepper. Cover, and simmer 20 minutes, until green beans are soft.

Thursday

Salmon Dijon

with Mexican Zucchini

Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 40g

3 2 2

Food

8 (6 ounce) salmon fillets
2/3 cup Dijon mustard
8 large cloves garlic, thinly sliced
2 red onions, thinly sliced
2 teaspoons dried tarragon
salt and pepper to taste

Steps

Preheat oven to 400 degrees F (200 degrees C). Spray a 9×13 inch pan with cooking spray.
Arrange the salmon skin side down in the prepared pan, and lightly coat with the Dijon mustard. Place the garlic and onion slices on the salmon fillets. Season with tarragon, salt, and pepper.
Bake 20 minutes in the preheated oven, or until salmon is easily flaked with a fork.

Food

2 tablespoons extra virgin coconut oil
1 small onion, sliced thinly
3 cloves garlic, minced
6 zucchini, sliced 1/4-inch thick
1 (14 ounce) can stewed tomatoes
salt to taste
1 cup shredded mild Cheddar cheese

Steps

Heat the extra virgin coconut oil in a saucepan over medium heat; cook the onion and garlic in the hot oil until soft, about 5 minutes. Add the zucchini slices and stewed tomatoes and stir gently. Cover and cook until the zucchini is tender, 8 to 10 minutes. Remove from heat, season with salt, and add the Cheddar cheese; allow to sit until the cheese has melted.

Friday

Prime Rib

with Baked Asparagus

Prep 10m | Cook 4h30m | Total 4h40m
Fiber 9g | Protein 45g

3 2 3

Food

2-2/3 cups coarse kosher salt
5-1/4 pounds prime rib roast
1 tablespoon ground black pepper
1 tablespoon seasoning salt

Steps

Preheat oven to 210 degrees F (100 degrees C).
Cover the bottom of a roasting pan with a layer of kosher salt. Place the roast, bone side down, on the salt. Season the meat with the ground black pepper and seasoning salt, then cover completely with kosher salt.
Roast in preheated oven for 4 to 5 hours, or until the internal temperature of the meat reaches 145 degrees F (63 degrees C).
Remove from oven and let rest for 30 minutes. This sets the juices and makes the roast easier to carve. (Note: Be sure to remove all the salt from the roast before serving.)

Food

3 bunches fresh asparagus, trimmed
cooking spray
salt and pepper to taste
1/3 cup butter
3 tablespoons coconut aminos
1 tablespoon balsamic vinegar

Steps

Preheat oven to 400 degrees F (200 degrees C).
Arrange the asparagus on a baking sheet. Coat with cooking spray, and season with salt and pepper.
Bake asparagus 12 minutes in the preheated oven, or until tender.
Melt the butter in a saucepan over medium heat. Remove from heat, and stir in soy sauce and balsamic vinegar. Pour over the baked asparagus to serve.

Saturday

Tex-Mex Chicken

with Cowboy Kale

Prep 25m | Cook 25m | Total 50m
Fiber 9g | Protein 44g

3 2 1

Food

8 skinless, boneless chicken breasts
cooking spray
2 cloves garlic, minced
2 pinches salt
2 pinches ground black pepper
2 pinches ground cumin
2 cups salsa
2 cups shredded Cheddar cheese

Steps

Preheat oven to 375 degrees F (190 degrees C).
Heat a greased skillet to medium. Rub chicken pieces with garlic, salt, pepper and cumin to taste; place in hot skillet. Cook until brown on both sides and no longer pink, 10 to 15 minutes.
Transfer chicken to 9×13-inch baking dish or casserole dish, top with salsa and cheese, and bake in preheated oven until cheese is bubbly and starts to brown, 15 to 20 minutes.

Food

2 tablespoons extra virgin coconut oil
2 red pepper, thinly sliced
2 green pepper, thinly sliced
24 white mushrooms, halved
8 green onions, sliced
2 cloves garlic, minced
2 teaspoons sea salt
2 large bunch kale, stems removed, chopped
2 jicama’s, shredded
2 carrot, shredded
2 teaspoons balsamic vinaigrette, or to taste

Steps

Heat extra virgin coconut oil in a skillet over medium heat. Saute red pepper, green pepper, mushrooms, green onions, garlic, and salt until tender but not soggy, 3 to 5 minutes. Add kale and cook until wilted and tender, 1 to 2 minutes. Add apple and shredded carrot, cook until warmed through, 1 to 2 minutes. Sprinkle with balsamic vinaigrette.

Sunday

Baked Basil Halibut

with Garlic Roasted Broccoli

Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 46g

3 2 1

Food

1 tablespoon extra virgin coconut oil
1 small onion, halved and thinly sliced
1 green bell pepper, sliced thinly
11 ounces sliced fresh mushrooms
2 cloves chopped fresh garlic
3 medium zucchini, julienned
8 (6 ounce) halibut steaks
3/4 teaspoon dried basil
3/4 teaspoon salt, or to taste
3/4 teaspoon ground black pepper
1 large tomato, thinly sliced

Steps

Preheat the oven to 400 degrees F (200 degrees C).
Heat the extra virgin coconut oil in a skillet over medium heat. Add the onion, bell pepper, mushrooms, garlic and zucchini. Cover, and cook stirring occasionally, until the onions are translucent, about 5 minutes.
Place halibut steaks into a shallow baking dish, and top with the sauteed vegetables. Season with basil, salt and pepper.
Bake for 10 minutes in the preheated oven, then remove the dish, and cover the fillets with a layer of sliced tomato. Return to the oven, and bake for an additional 10 minutes, or until fish flakes easily with a fork.

Food

3 large heads broccoli, cut into florets
6 cloves garlic, sliced
3 tablespoons extra virgin coconut oil
3 pinches onion powder, or to taste
salt and ground black pepper to taste

Steps

Preheat oven to 400 degrees F (200 degrees C).
Toss broccoli and garlic together in a large bowl. Drizzle extra virgin coconut oil over the broccoli; toss to coat. Spread broccoli and garlic onto a baking sheet; season with onion powder, salt, and black pepper.
Roast in preheated oven for 10 minutes, turn, and continue roasting until beginning to char, about 10 minutes more.

Baking Supplies

	1 tablespoon and 2 teaspoons xylitol		2-2/3 cups kosher salt
	1-3/4 teaspoons sea salt		1 tablespoon seasoned salt

Basic Cooking Ingredients

	1/2 ounce Pam Butter Cooking Spray-1/3Sec Spray IHF		1 cup and 3 tablespoons extra virgin coconut oil
	1/2 ounce cooking spray

Beverages

1/4 cup lemon juice

1-1/2 cups water

Canned Foods

	2 (6 ounce) jars mushrooms, drained		1 (14.5 ounce) can diced tomatoes with juice
	1 (14 ounce) can stewed tomatoes

Condiments and Salad Dressings

	1 cup apple cider vinegar		1 tablespoon balsamic vinegar
	1/8 (16 fl oz) bottle balsamic vinaigrette salad dressing		1/3 cup coarse-ground brown mustard
	1 (8 ounce) jar prepared Dijon-style mustard		1/2 ounce Tomato Base Chili Sauce
	3 (8 ounce) jars salsa

Dairy, Eggs and Milk

	1/3 cup butter		14 ounces Cheddar cheese
	1 (16 ounce) package shredded mozzarella cheese		5 ounces goat cheese

Ethnic Foods

1-1/3 cup coconut aminos

Herbs and Spices

	1 tablespoon and 2-1/4 teaspoons black pepper		3/4 teaspoon dried basil
	1/4 teaspoon garlic powder		2 tablespoons ground allspice
	1 teaspoon ground cumin		1/8 teaspoon ground ginger
	1/2 teaspoon ground tarragon		2 tablespoons lemon pepper
	1-1/2 teaspoons onion powder		2 teaspoons salt

Meats, Fish and Seafood

	2 pounds boneless pork loin chops		3 pounds Finfish, trout, rainbow, wild, raw
	8 (6 ounce) halibut steaks		5-1/4 pounds prime rib roast
	3 pounds salmon		4 pounds skinless, boneless chicken breast halves

Natural/Organic Foods

3 tablespoons SANE honey

Pasta, Rice and Beans

3 pounds green beans

Produce

	3 pounds asparagus		1 head bok choy
	2-1/4 pounds Broccoli, raw		6 carrots
	2 small cucumbers		2 teaspoons fresh ginger root
	1/4 pound garlic, whole		2 jicamas
	1-3/4 pounds green bell pepper		1/2 pound green onions
	6 jalapeno chile pepper		1-1/3 cups and 2 tablespoons kale
	1-1/2 pounds mushrooms		4 onions
	2 red onions		2 red bell pepper
	6 ounces Peppers, hungarian, raw		1 (12 ounce) jar roasted red bell peppers
	1 large tomato		2-3/4 pounds zucchini

	2 teaspoons fresh ginger root		1/4 ounce garlic, whole
	1 pound green bell pepper		1/4 pound green onions

	2 carrots		1/4 ounce garlic, whole
	2 jicamas		1/2 pound green bell pepper
	1/4 pound green onions		1-1/3 cups and 2 tablespoons kale
	15 ounces mushrooms		2 red bell pepper

	2-1/4 pounds Broccoli, raw		1 ounce garlic, whole
	1 green bell pepper		11 ounces mushrooms
	1 onion		1 large tomato
	1-1/4 pounds zucchini

SANE Meal Plan

Monday

Chicken Stew

with Spicy Bok Choy Slaw

Tuesday

Asian Trout

with Grilled Bell Peppers

Wednesday

Chili Chops

with Allspice String Beans

Thursday

Salmon Dijon

with Mexican Zucchini

Friday

Prime Rib

with Baked Asparagus

Saturday

Tex-Mex Chicken

with Cowboy Kale

Sunday

Baked Basil Halibut

with Garlic Roasted Broccoli

Grocery List

	1/2 teaspoon black pepper		1/8 teaspoon ground ginger
	1/8 teaspoon salt

	1 head bok choy		4 carrots
	2 small cucumbers		1/2 ounce garlic, whole
	6 jalapeno chile pepper		2 onions
	6 ounces Peppers, hungarian, raw		1 (12 ounce) jar roasted red bell peppers

	1-1/2 ounces garlic, whole		2 red onions
	1-1/2 pounds zucchini		1 small onion

	1 teaspoon black pepper		1 teaspoon ground cumin
	1/8 teaspoon salt

	3/4 teaspoon black pepper		3/4 teaspoon dried basil
	1-1/2 teaspoons onion powder		3/4 teaspoon salt