Spicy Yogurt Chicken

Teriyaki Steak

5 Minute Tilapia

Rosemary Turkey

Grilled Swordfish

Herbed Tri-Tip

Cajun Étouffée

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Monday

Spicy Yogurt Chicken

with Yellow Squash

Prep 5m | Cook 25m | Total 30m
Fiber 9g | Protein 49g

1 1

Food

8 chicken drumsticks, skin removed
2/3 cup plain Greek yogurt
1 teaspoon chili powder
1 tablespoon ground cumin
1 tablespoon ground coriander
2 teaspoons ground turmeric
salt and pepper

Steps

With a sharp knife, make a few slashes in each drumstick.
Mix the remaining ingredients in a bowl, season to taste.
Add the drumsticks, rubbing the mixture well into the meat. If you have time, cover and chill for 30 minutes
Remove the drumsticks from the marinade, shaking off the excess. Cook them on the grill for 20-25 mins, turning occasionally, until cooked through.
If cooking indoors, heat oven to 400F and roast the drumsticks for 30 mins until chicken is cooked through.

Food

6 slices bacon
6 medium yellow squash, thinly sliced
2 small onions, thinly sliced
3 jalapeno pepper, chopped (optional)
3 dashes coconut aminos
salt and pepper to taste

Steps

Place bacon in a large skillet over medium-high heat.
Cook until crisp. Remove bacon from pan, and set aside.
Add the squash, onion, and jalapeno to the skillet.
Fry in the bacon drippings until tender, but still firm, stirring frequently.
Crumble bacon into the skillet, and season with coconut aminos, salt and pepper.
Stir, to blend in seasonings, and serve.

Tuesday

Teriyaki Steak

with Roasted Vegetables

Prep 30m | Cook 1h30m | Total 2h
Fiber 6g | Protein 46g

3 2 2

Food

4 (16 ounce) beef sirloin steaks
1/2 cup beef stock
1/4 cup teriyaki sauce
1/4 cup xylitol
1 teaspoon seasoned salt
1 teaspoon black pepper
1 teaspoon garlic powder

Steps

Preheat grill for high heat.
Use a fork to poke holes all over the surface of the steaks, and place steaks in a large baking dish. In a bowl, mix together beef stock, teriyaki sauce, and xylitol.
Pour sauce over steaks, and let sit about 5 minutes. Sprinkle with 1/2 the seasoned salt, pepper, and garlic powder; set aside for 10 minutes.
Turn steaks over, sprinkle with remaining seasoned salt, pepper, and garlic powder, and continue marinating for 10 more minutes.
Remove steaks from marinade. Pour marinade into a small saucepan, bring to a boil, and cook for several minutes.
Lightly oil the grill grate. Grill steaks for 7 minutes per side, or to desired doneness. During the last few minutes of grilling, baste steaks with boiled marinade to enhance the flavor and ensure juiciness.

Food

4 zucchini, peeled and chopped
1 small eggplant, peeled and diced
4 carrots, diced
8 cherry tomatoes
1 red onion, sliced
1 small red bell pepper, sliced
1 small yellow bell pepper, sliced
1/4 cup olive oil
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1 bay leaves, crushed
1/2 teaspoon dried oregano
1 clove garlic, minced
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon zest
salt and pepper to taste

Steps

In a large bowl mix the zucchini, eggplant, carrots, tomatoes, onions and peppers with the oil, rosemary, thyme, bay leaves, oregano, garlic, lemon juice, lemon zest, salt and pepper. Cover and chill for at least 2 hours, and preferably overnight.
Preheat oven to 400 degrees F (200 degrees C).
On a large roasting pan, roast the vegetables, uncovered, for 20 minutes, or until the tomatoes have split and the edges of some of the vegetables are starting to crisp. Remove from the oven and stir before returning to the oven for another 20 minutes. At this time reduce heat to 200 degrees F (95 degrees C) and continue cooking until vegetables are tender, turning every 20 minutes.

Wednesday

5 Minute Tilapia

with Dandelion Salad

Prep 10m | Cook 30m | Total 40m
Fiber 18g | Protein 33g

3 1 1

Food

8 (4 ounce) fillets tilapia
1/2 teaspoon seafood seasoning
1 tablespoon butter
2 cloves garlic, minced
2 lemon, sliced
2 (16 ounce) packages frozen cauliflower with broccoli and red pepper
salt and ground black pepper to taste

Steps

Preheat the oven to 375 degrees F (190 degrees F). Lightly grease a 9×13-inch baking dish.
Place tilapia fillets in the bottom of the baking dish and season with seafood seasoning. Melt butter with garlic in a small bowl in the microwave, about 30 seconds on medium; pour over fish. Top each fillet with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper. Cover the dish with aluminum foil.
Bake in the preheated oven until vegetables are tender and fish flakes easily with a fork, 25 to 30 minutes.

Food

1-1/2 pounds torn dandelion greens
1 medium red onion, chopped
6 tomatoes, chopped
1-1/2 teaspoons dried basil
salt and pepper to taste

Steps

In a medium bowl, toss together dandelion greens, red onion, and tomatoes. Season with basil, salt, and pepper.

Thursday

Rosemary Turkey

with Snow Peas and Mushrooms

Prep 15m | Cook 10m | Total 25m
Fiber 6g | Protein 37g

3 1 1

Food

2 pounds turkey tenderloins
1/3 cup coconut aminos
2 tablespoons Dijon-style prepared mustard
1 tablespoon dried rosemary, crushed

Steps

Place the turkey tenderloins in a sealable plastic bag and set aside.
In a small bowl combine the coconut aminos, mustard and rosemary. Pour over turkey, seal bag and shake to coat. Marinate in the refrigerator for 1 to 4 hours shaking once or twice.
Preheat oven on the broiler setting. Remove the turkey from the marinade and place on the rack in the broiler pan. Broil 4 inches from the heat, turning once, for 20 to 22 minutes or until meat is cooked through and when pierced with a fork the juices run clear. Slice.

Food

3 tablespoons sesame seeds
3 tablespoons extra virgin coconut oil
1-1/2 pounds snow peas
3/4 pound fresh mushrooms, thinly sliced
1/3 cup teriyaki sauce

Steps

In a medium skillet over medium heat, cook the sesame seeds about 5 minutes, stirring frequently, until lightly browned. Remove from heat, and set aside.
Heat oil in the skillet over medium high heat. Stir in snow peas and mushrooms, and cook 3 to 4 minutes, until tender.
Transfer snow peas and mushrooms to a medium bowl. Toss with sesame seeds and teriyaki sauce, and serve warm.

This Meal’s Grocery List

Baking Supplies

3 tablespoons sesame seeds

Basic Cooking Ingredients

3 tablespoons extra virgin coconut oil

Condiments and Salad Dressings

1 (8 ounce) jar prepared Dijon-style mustard

Ethnic Foods

1/3 cup coconut aminos

1/3 cup teriyaki sauce

Herbs and Spices

1 tablespoon dried rosemary

Meats, Fish and Seafood

2 pounds turkey breast

Produce

3/4 pound mushrooms

1-1/2 pounds snow peas

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Friday

Grilled Swordfish

with Spinach and Pine Nuts

Prep 10m | Cook 12m | Total 22m
Fiber 15g | Protein 59g

3 2 2

Food

8 (8 ounce) swordfish steaks
1 cup teriyaki sauce
1/4 cup butter, softened
2 teaspoons garlic powder

Steps

Preheat outdoor grill for medium heat.
Marinate swordfish in teriyaki sauce for 5 minutes per side.
Lightly oil grill grate. Grill steaks, basting frequently with melted butter, for 5 to 6 minutes per side, or until fish flakes easily with a fork. Season with garlic powder, and serve.

Food

6 pounds spinach, rinsed
1 tablespoon extra virgin coconut oil
1/4 cup toasted pine nuts
2 teaspoons minced garlic
freshly ground black pepper

Steps

Wash the spinach, but allow the water to cling to the leaves. Cook the spinach until it wilts in a skillet over medium-high heat, about 3 minutes.
Heat the oil in a skillet over medium-high heat. Add the spinach, pine nuts, and garlic and cook for 2 minutes. Season with pepper and serve.

This Meal’s Grocery List

Baking Supplies

1/4 cup pine nuts

Basic Cooking Ingredients

1/4 cup butter

1 tablespoon extra virgin coconut oil

Ethnic Foods

1 cup teriyaki sauce

Herbs and Spices

1/8 teaspoon black pepper

2 teaspoons garlic powder

Meats, Fish and Seafood

4 pounds Finfish, swordfish, raw

Produce

6 pounds fresh spinach

1/2 ounce garlic, whole

Go To Full Week’s Grocery List

Saturday

Herbed Tri-Tip

with Roasted Cabbage

Prep 15m | Cook 1h45m | Total 2h
Fiber 12g | Protein 38g

3 1 1

Food

2 teaspoons salt
1 teaspoon garlic salt
1/2 teaspoon celery salt
1/4 teaspoon ground black pepper
1/4 teaspoon onion powder
1/4 teaspoon paprika
1/4 teaspoon dried dill
1/4 teaspoon dried sage
1/4 teaspoon crushed dried rosemary
1 (2 1/2 pound) beef tri-tip roast

Steps

Mix together the salt, garlic salt, celery salt, black pepper, onion powder, paprika, dill, sage, and rosemary in a bowl. Store in an airtight container at room temperature until ready to use.
Use a damp towel to lightly moisten the roast with water, then pat with the prepared rub. Refrigerate for a minimum of 2 hours, up to overnight, for the flavors to fully come together.
Preheat an outdoor grill for high heat and lightly oil grate.
Place the roast onto the preheated grill and quickly cook until brown on all sides to sear the meat, then remove. Reset the grill for medium-low indirect heat (if using charcoal, move coals to the outside edges of the grill pit).
Return the roast to the grill, and cook, turning occasionally, until the desired degree of doneness has been reached, about 1 1/2 hours for medium-well. Remove from the grill and cover with aluminum foil. Allow to rest for 10 minutes before carving across the grain in thin slices to serve.

Food

1/3 cup extra virgin coconut oil
1 Large head green cabbage, cut into 4 wedges
3 pinches garlic powder, or to taste
3 pinches red pepper flakes, or to taste
salt and ground black pepper to taste
6 lemons, halved

Steps

Preheat oven to 450 degrees F (230 degrees C).
Brush both sides of each cabbage wedge with extra virgin coconut oil. Sprinkle garlic powder, red pepper flakes, salt, and pepper over each wedge. Arrange wedges on a baking sheet.
Roast in the preheated oven for 15 minutes; flip cabbage and continue roasting until browned and charred in some areas, about 15 minutes more. Squeeze lemon over each wedge.

Sunday

Cajun Étouffée

with Asparagus and Tomatoes

Prep 20m | Cook 50m | Total 1h 10m
Fiber 12g | Protein 34g

3 1 1

Food

1/3 cup extra virgin coconut oil
2 teaspoons of konjac flour
1 medium green bell pepper, diced
2 small onions, chopped
3 cloves garlic, minced
3 stalks celery, diced
3 medium fresh tomatoes, chopped
3 tablespoons Louisiana-style hot sauce
1/2 teaspoon ground cayenne pepper (optional)
3 tablespoons seafood seasoning
3/4 teaspoon ground black pepper
1-1/3 cups fish stock
1-1/4 pounds crawfish tails
1-1/4 pounds medium shrimp – peeled and deveined

Steps

Heat the oil in a heavy skillet over medium heat. Gradually stir in flour, and stir constantly until the mixture turns ‘peanut butter’ brown or darker, at least 15 or 20 minutes. I use a large fork with the flat side to the bottom of the pan in a side to side motion. This is your base sauce or ‘Roux’. It is very important to stir this constantly. If by chance the roux burns, discard and start over.
Once the roux is browned, add the onions, garlic, celery and bell pepper to the skillet, and saute for about 5 minutes to soften. Stir in the chopped tomatoes and fish stock, and season with the seafood seasoning. Reduce heat to low, and simmer for about 20 minutes, stirring occasionally.
Season the sauce with hot pepper sauce and cayenne pepper (if using), and add the crawfish and shrimp. Cook for about 10 minutes, or until the shrimp are opaque.

Food

3 pounds thin asparagus spears, trimmed and cut in half
3 tablespoons extra virgin coconut oil
2 tablespoons minced garlic
3 large tomato, seeded and chopped
3 pinches salt and pepper to taste

Steps

Place the asparagus in a large skillet and fill with about 1 inch of water. Cover the pan and set over high heat. When the water comes to a boil, cook for 2 minutes or until the asparagus is bright green and almost tender.
In a separate skillet, heat the oil over medium heat. Add the garlic; cook and stir for 1 minute. Add the tomato to the skillet and cook for about 1 minute or until heated through. Season with salt and pepper. Add asparagus to the pan and cook for about 2 minutes, until hot.

Baking Supplies

	2 teaspoons of konjac flour		1/4 cup xylitol
	1/4 cup pine nuts		1 teaspoon seasoned salt
	3 tablespoons and 1/2 teaspoon seafood seasoning		3 tablespoons sesame seeds

Basic Cooking Ingredients

2 ounces margarine

1-1/3 cup and 1 tablespoon extra virgin coconut oil

Beverages

1 tablespoon lemon juice

Condiments and Salad Dressings

3 tablespoons Louisiana-style hot sauce

1 (8 ounce) jar prepared Dijon-style mustard

Dairy, Eggs and Milk

2/3 cup plain Greek yogurt

1/4 cup and 1 tablespoon butter

Herbs and Spices

	1 bay leaves		1-3/4 teaspoons black pepper
	1/2 teaspoon cayenne pepper		1/2 teaspoon celery salt
	1/4 teaspoon crushed rosemary		1-1/2 teaspoons dried basil
	1/4 teaspoon dried dill weed		1/2 teaspoon dried oregano
	1 teaspoon dried red pepper flakes		1 tablespoon and 3/4 teaspoon dried rosemary
	1/2 teaspoon dried thyme		1/4 teaspoon onion powder
	1 teaspoon garlic salt		1 teaspoon chili powder
	1/4 teaspoon paprika		1/4 teaspoon sage
	2 tablespoons and 1/4 teaspoon salt		1 tablespoon and 1 teaspoon garlic powder
	1 tablespoon ground cumin		1 tablespoon ground coriander
	2 teaspoons ground turmeric		1/4 teaspoon sage

Meats, Fish and Seafood

	8 chicken drumsticks, skin removed		1 (2 1/2 pound) beef tri-tip roast
	6 ounces bacon		1-1/4 pounds crawfish
	4 pounds Finfish, swordfish, raw		1-1/4 pounds medium shrimp
	2 pounds tilapia (bream)		2 pounds turkey breast
	4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw

Other

2 pounds frozen cauliflower with broccoli and red pepper

1 lemon (for zesting)

Ethnic Foods

1/3 cup and 1 teaspoon coconut aminos

1-1/2 cup and 1-1/3 tablespoons teriyaki sauce

Produce

	3 pounds asparagus		4 pounds cabbage
	4 carrots		1/4 pound celery
	8 cherry tomatoes		1-1/2 pounds dandelion greens
	6 pounds fresh spinach		2-1/2 ounces garlic, whole
	1 medium green bell pepper		3 jalapeno chile pepper
	2 lemon		3/4 pound mushrooms
	4 onions		1 small red bell pepper
	2 red onions		1-1/2 pounds snow peas
	12 tomatoes		1 small yellow bell pepper
	2-1/2 pounds yellow squash		1-3/4 pounds zucchini
	1 small eggplant

Soups

1-1/3 cups fish stock

1/2 cup beef stock

	2 small onions		2-1/2 pounds yellow squash
	3 jalapeno chile pepper

	1/4 teaspoon black pepper		1/2 teaspoon celery salt
	1/4 teaspoon crushed rosemary		1/4 teaspoon dried dill weed
	1 teaspoon dried red pepper flakes		1 teaspoon garlic powder
	1 teaspoon garlic salt		1/4 teaspoon onion powder
	1/4 teaspoon paprika		1/4 teaspoon sage
	2 teaspoons salt

	3/4 teaspoon black pepper		1/2 teaspoon cayenne pepper
	1/4 teaspoon salt

	3 pounds asparagus		1/4 pound celery
	1 ounce garlic, whole		1 medium green bell pepper
	2 small onions		6 tomatoes

SANE Meal Plan

Monday

Spicy Yogurt Chicken

with Yellow Squash

Tuesday

Teriyaki Steak

with Roasted Vegetables

Wednesday

5 Minute Tilapia

with Dandelion Salad

Thursday

Rosemary Turkey

with Snow Peas and Mushrooms

Friday

Grilled Swordfish

with Spinach and Pine Nuts

Saturday

Herbed Tri-Tip

with Roasted Cabbage

Sunday

Cajun Étouffée

with Asparagus and Tomatoes

Grocery List