Poached Tuna Steaks

Slow Cooked Herbed Turkey

BBQ Trout

Bourbon Pork

Orange-Ginger Salmon

Roast Sirloin

Balsamic Chicken

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Monday

Poached Tuna Steaks

with Cauliflower Salad

Prep 15m | Cook 15m | Total 30m
Fiber 12g | Protein 34g

3 1 1

Food

Steps

Food

Steps

Tuesday

Slow Cooked Herbed Turkey

with Sesame Broccoli Salad

Prep 15m | Cook 6h | Total 6h 15m
Fiber 9g | Protein 46g

3 2 1

Food

4 pounds boneless turkey breast
salt and ground black pepper to taste
3 sprigs fresh rosemary, divided
3 sprigs fresh thyme, divided
1 medium white onion, chopped – divided
1/3 cup butter, sliced into pats
1 cup chopped fresh celery leaves
1/2 (750 milliliter) bottle white wine, or more to taste

Steps

Rinse turkey breast and pat dry with paper towels; sprinkle with salt and black pepper. Place 2 rosemary sprigs, 2 thyme sprigs, 1/4 cup chopped onion, and butter slices into turkey breast cavity.
Place celery leaves, remaining white onion, and remaining rosemary and thyme sprigs into a large slow cooker. Lay turkey breast over vegetables and herbs with the top facing down. Pour white wine into cooker and cover.
Cook on High until meat is tender and an instant-read meat thermometer inserted into the thickest part of the breast meat reads 170 degrees (75 degrees C), about 6 hours. Let turkey breast rest for 15 minutes before slicing.

Food

Steps

Preheat oven to 375 degrees F (190 degrees C). Toast sesame seeds for 3 to 5 minutes, or until the seeds begin to turn golden brown. Set aside.
Bring a large pot of water to a boil. Cook broccoli in boiling water for 3 to 5 minutes, or until desired tenderness. Drain, and transfer to a large bowl.
In a small bowl, whisk together the vinegar, coconut aminos, extra virgin olive oil, Xylitol, and sesame seeds. Pour over broccoli, and toss to coat.

Wednesday

BBQ Trout

with Baked Mushrooms

Prep 10m | Cook 45m | Total 55m
Fiber 6g | Protein 44g

3 2 1

Food

Steps

In a medium bowl, mix together coconut aminos, extra virgin coconut oil, dried rosemary, tomato paste and lemon juice. Set marinade aside.
Place rainbow trout in a medium baking dish, and pour marinade over the fish. Refrigerate for approximately 1 hour, turning trout once.
Preheat an outdoor grill for medium high heat and lightly oil grate. Drain excess marinade from fish, and transfer to a small saucepan. Bring marinade to a boil, and than remove from heat.
Place trout on the prepared grill. Baste fish with remaining marinade sauce while grilling. Cook approximately 5 minutes on each side, or until tender and easily flaked.

Food

Steps

Thursday

Bourbon Pork

with Sesame Snap Peas

Prep 15m | Cook 45m | Total 1h
Fiber 6g | Protein 38g

3 1 1

Food

1/4 cup coconut aminos
1/4 cup bourbon
2 tablespoons xylitol
2 cloves garlic, halved
3 pounds pork tenderloin

Steps

Food

Steps

Friday

Orange-Ginger Salmon

with Veggie Kale Chips

Prep 20m | Cook 30m | Total 50m
Fiber 6g | Protein 48g

3 2 1

Food

3 pounds salmon fillet
1-1/2 cups orange juice
1 tablespoon balsamic vinegar
1-1/2 teaspoons finely chopped fresh ginger root
salt and ground black pepper to taste

Steps

Preheat oven to 400 degrees F (200 degrees C).
Place orange juice in a small saucepan over medium low heat. Cook and stir 10 to 15 minutes, until reduced by about 1/2 and thickened. Remove from heat, and allow to cool.
Stir balsamic vinegar and ginger root into orange juice.
Line a medium baking dish with parchment paper. Place salmon fillet on paper, skin side down. Season with salt and pepper. Cover with 1/2 the orange juice mixture.
Bake salmon in the preheated oven 10 to 15 minutes. Brush with remaining marinade, and continue baking 10 to 15 minutes, until easily flaked with a fork.

Food

Steps

Preheat oven to 250 degrees F (120 degrees C).
Place kale leaves in a large resealable bag. Mix extra virgin coconut oil and garlic together in a bowl; pour over kale. Seal and shake bag until kale leaves are evenly coated. Add vinegar to bag, reseal bag, and shake until coated. Spread leaves evenly onto a baking sheet.
Bake in the preheated oven until crisp, 20 to 25 minutes. Season with salt.

This Meal’s Grocery List

Basic Cooking Ingredients

2 tablespoons extra virgin coconut oil

Beverages

1-1/2 cups orange juice

Condiments and Salad Dressings

1 tablespoon balsamic vinegar

2 tablespoons distilled white vinegar

Herbs and Spices

1/8 teaspoon salt

Meats, Fish and Seafood

3 pounds sockeye salmon

Produce

	1-1/2 teaspoons fresh ginger root		1/2 ounce garlic, whole
	13-1/3 cups kale

Go To Full Week’s Grocery List

Saturday

Roast Sirloin

with Cucumber Salad

Prep 30m | Cook 2h15m | Total 2h 45m
Fiber 3g | Protein 54g

3 2 1

Food

Steps

Heat extra virgin coconut oil in stock pot over medium heat; sear roast in the hot oil until slightly browned, about 2 minutes per side.
Remove roast from pot and place on a plate. Cook and stir onion and garlic in the hot oil until onion is lightly browned, 10 to 15 minutes.
Return seared roast to the stock pot; pour coffee and 1 1/2 cup water over roast. Add beef broth, basil leaves, 1 tablespoon salt, and pepper.
Bring broth to a boil; reduce heat to medium low, cover stock pot, and simmer until meat is falling apart, 2 to 3 hours.
Remove and discard basil leaves. Transfer roast to a serving dish and cover with a lid or aluminum foil, keeping the broth in the stock pot over medium heat.
Slowly whisk konjac flour mixture into broth until gravy is smooth and somewhat clear; season with salt. Pour about half the gravy over the roast and pour the rest into a gravy boat for serving.

Food

Steps

Sunday

Balsamic Chicken

with Sautéed Spinach

Prep 5m | Cook 20m | Total 25m
Fiber 6g | Protein 35g

3 1 1

Food

2/3 cup balsamic vinegar
1 cup chicken broth
1/4 cup xylitol
2 cloves garlic, minced
2 teaspoons dried Italian herb seasoning
8 skinless, boneless chicken breast halves
2 tablespoons extra virgin coconut oil

Steps

Whisk together the balsamic vinegar, chicken broth, xylitol, garlic, and Italian seasoning in a bowl, place the chicken breasts in the marinade, and marinate for 10 minutes on each side.
Heat the extra virgin coconut oil in a large skillet over medium-high heat. Remove the chicken from the marinade and reserve the marinade.
Place the chicken in the heated pan and cook until they start to brown and are no longer pink inside, about 7 minutes per side.
Pour the marinade into the skillet, and cook until it thickens slightly, turning the chicken breasts over once or twice, about 5 minutes.

Food

Steps

Baking Supplies

	1/2 teaspoon seasoned salt		1/2 cup and 2 tablespoons xylitol
	1/3 cup raw sunflower seeds		1/2 teaspoon sea salt
	1 tablespoon konjac flour (glucomannan)		1/4 cup and 2 tablespoons sesame seeds

Basic Cooking Ingredients

3 tablespoons olive oil

3/4 cup and 3 tablespoons extra virgin coconut oil

Beverages

	1/4 cup bourbon		2 cups coffee
	1/2 cup and 1 tablespoon lemon juice		1/2 (750 milliliter) bottle white wine
	8-1/4 cups water		1-1/2 cups orange juice

Meats, Fish and Seafood

	2 pounds albacore tuna		3 pounds sockeye salmon
	3 pounds Finfish, trout, rainbow, wild, raw		3 pounds pork tenderloin
	2 pounds skinless, boneless chicken breast halves		3 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw
	4 pounds boneless turkey breast

Condiments and Salad Dressings

	2/3 cup and 1 tablespoon balsamic vinegar		1/3 cup white vinegar
	6 ounce can tomato paste		3 tablespoons rice vinegar
	3/4 cup zesty Italian dressing

Dairy, Eggs and Milk

3/4 cup and 1 tablespoon and 1 teaspoon butter

Ethnic Foods

1/2 ounce chili oil

1 cup and 2 tablespoons coconut aminos

Herbs and Spices

	1 tablespoon and 1/4 teaspoon black pepper		1 tablespoon and 1/2 teaspoon cayenne pepper
	1-1/4 teaspoons dried rosemary		1 tablespoon Italian seasoning
	2 tablespoons and 3/4 teaspoon salt

Other

1 white onion

Produce

	2-1/2 pounds Broccoli, raw		3 cups cauliflower
	6 ounces celery		2 bunches cilantro
	3 large cucumber		1 tablespoon and 1/2 teaspoon fresh basil
	1/4 cup and 2 tablespoons fresh dill weed		1-1/2 teaspoons fresh ginger root
	1/4 cup and 3 tablespoons fresh parsley		3 sprigs fresh rosemary
	2-1/2 pounds fresh spinach		3 sprigs fresh thyme
	2-1/2 ounces garlic, whole		1/2 pound green bell pepper
	13-1/3 cups kale		2 pounds mushrooms
	5 onions		1 large red onion
	12 ripe kumquats		1-1/4 pounds snow peas

Soup

1-1/2 cups beef broth

7 ounces chicken broth

	9 ounces Broccoli, raw		3 cups cauliflower
	2 bunches cilantro		1 large red onion
	12 ripe kumquats

	2 pounds fresh broccoli		6 ounces celery
	3 sprigs fresh rosemary		3 sprigs fresh thyme

	1 teaspoon black pepper		1-1/4 teaspoons dried rosemary
	1 teaspoon Italian seasoning

	1/4 cup fresh parsley		1/2 ounce garlic, whole
	1/2 pound green bell pepper		2 pounds mushrooms
	2 onions

	2 tablespoons xylitol		1/2 teaspoon sea salt
	3 tablespoons sesame seeds

	1/2 teaspoon cayenne pepper		2 teaspoons Italian seasoning
	1/2 teaspoon salt

SANE Meal Plan

Monday

Poached Tuna Steaks

with Cauliflower Salad

Tuesday

Slow Cooked Herbed Turkey

with Sesame Broccoli Salad

Wednesday

BBQ Trout

with Baked Mushrooms

Thursday

Bourbon Pork

with Sesame Snap Peas

Friday

Orange-Ginger Salmon

with Veggie Kale Chips

Saturday

Roast Sirloin

with Cucumber Salad

Sunday

Balsamic Chicken

with Sautéed Spinach

Grocery List