Crab Encrusted Grouper

South American Roast Pork

Steak Adobo

Baked Walleye

Chicken Citrus

Delicate Parmesan Tilapia

Roast Beef

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Monday

Crab Encrusted Grouper

with Bok Choy Mixed Veggies

Prep 10m | Cook 30m | Total 40m
Fiber 6g | Protein 50g

3 2 1

Food

1/4 cup parmesan cheese
1/4 cup almond meal
1/4 cup chopped red bell pepper
1/4 cup chopped yellow bell pepper
4 green onions, chopped
1/2 jalapeno pepper, seeded and minced
1/2 cup butter, melted
2 (6 ounce) cans crabmeat, drained and flaked
1/4 cup shredded mozzarella cheese
8 (6 ounce) fillets grouper

Steps

Preheat the oven to 375 degrees F (190 degrees C).
In a medium bowl, stir together the Parmesan cheese, almond meal, red pepper, yellow pepper, green onions, jalapeno, butter, crabmeat, and mozzarella cheese. Arrange grouper fillets in a single layer in a 9×13 inch baking dish. Spread the crumb topping evenly over the fish.
Bake for 30 minutes in the preheated oven, or until fish is easily flaked with a fork. If you have thin fillets, you may broil for 10 minutes instead of baking.

Food

2 teaspoons extra virgin coconut oil
1/3 cup minced shallots
4 carrots, sliced diagonally
2 cups fresh green beans, cut into 1 inch pieces
2 cups chopped bok choy
2/3 cup low sodium, low fat vegetable broth
2 tablespoons coconut aminos

Steps

Heat the oil in a wok or skillet over high heat. Add the shallots and saute for 3 minutes.
Add the carrots and stir fry for 3 minutes. Add the green beans and stir fry for 2 minutes.
Add the bok choy and stir fry for 2 minutes. Add the broth and simmer for 2 minutes.
Add the coconut aminos and serve.

Tuesday

South American Roast Pork

with Bell Pepper Salad

Prep 15m | Cook 40m | Total 55m
Fiber 9g | Protein 36g

2 2

Food

4 cloves garlic
2 teaspoons kosher salt
1 teaspoon ground black pepper
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon ground coriander
3 tablespoons lime juice
3 tablespoons orange juice
3 tablespoons extra virgin coconut oil
1 1/2 teaspoons white wine vinegar
1 (4 pound) pork shoulder roast

Steps

Grind garlic, salt, black pepper, cumin, oregano, and coriander into a paste using a mortar and pestle or food processor.
Transfer half of the garlic and spice paste to a bowl; add lime juice, orange juice, extra virgin coconut oil, and vinegar. Beat the mixture with a whisk until smooth.
Cut several inch-long, deep slits into the fatty side of the pork roast. Rub the reserved garlic paste into the slits.
Put rubbed roast into a gallon-size resealable plastic bag. Pour the liquid mixture over the roast, squeeze as much air from the bag as possible and seal; refrigerate, turning occasionally, 8 hours to overnight.
Remove pork roast from refrigerator, put into a roasting pan, and let warm at room temperature for 30 minutes.
Preheat oven to 400 degrees F (200 degrees C).
Roast pork in preheated oven for 30 minutes, reduce heat to 375 degrees F (190 degrees C), and continue cooking until pork is no longer pink in the center, about 2 hours more.
An instant-read thermometer inserted into the center should read at least 170 degrees F (75 degrees C).

Food

9 green bell peppers
3 tablespoons extra virgin coconut oil
3 tablespoons finely chopped red onion
3 cloves garlic, minced
salt and pepper to taste
3 roma (plum) tomato, diced

Steps

Preheat an oven to 450 degrees F (230 degrees C). Place the whole peppers on aluminum foil. Bake until the skin is spotted black and the peppers are soft, 30 to 45 minutes, turning the peppers once if necessary.
Remove peppers from the oven and set aside to cool for 10 minutes. Peel off the skin and remove the stem and seeds. Chop the roasted peppers into half-inch pieces.
Heat the extra virgin coconut oil in a skillet over medium heat. Stir in the onion and cook, stirring frequently, until the onion has softened and turned translucent, about 5 minutes. Add the garlic, salt, and pepper; stir in the chopped peppers and tomato. Cook over medium heat, stirring occasionally, until the tomato is soft and the mixture is well incorporated, about 5 minutes.

Wednesday

Steak Adobo

with Baconated Cabbage

Prep 20m | Cook 12m | Total 32m
Fiber 12g | Protein 47g

3 2 2

Food

2 limes, juiced
2 tablespoons minced garlic
2 teaspoons dried oregano
2 teaspoons ground cumin
1/4 cup finely chopped canned chipotle peppers in adobo sauce
adobo sauce from canned chipotle peppers to taste
8 (8 ounce) beef sirloin steaks
salt and pepper to taste

Steps

In a small bowl, mix the lime juice, garlic, oregano, and cumin. Stir in chipotle peppers, and season to taste with adobo sauce.
Pierce the meat on both sides with a sharp knife, sprinkle with salt and pepper, and place in a glass dish. Pour lime and chipotle sauce over meat, and turn to coat. Cover, and marinate in the refrigerator for 1 to 2 hours.
Preheat grill for high heat.
Lightly brush grill grate with oil. Place steaks on the grill, and discard marinade. Grill steaks for 6 minutes per side, or to desired doneness.

Food

1 large head cabbage, shredded
5 ounces bacon, chopped
1 tablespoon extra virgin coconut oil
1 medium onion, chopped
1 stalk celery chopped
1/3 cup chopped green bell pepper
3 tablespoons white vinegar
1/2 teaspoon salt
1-1/4 teaspoons black pepper

Steps

Bring a large pot of lightly salted water to a boil. Blanche cabbage briefly in boiling water, remove and drain immediately.
In a large skillet, brown bacon over medium heat until opaque; remove and drain on paper toweling.
Remove all but 1 tablespoon of bacon grease from the skillet; add the 1 tablespoon extra virgin coconut oil and heat over medium heat. Add onion, celery and bell pepper and saute until crisp-tender.
In a large bowl combine the prepared cabbage, bacon, sauteed vegetable mix (with oil), vinegar, salt and pepper. Mix well and serve warm, or chill and serve later.

Thursday

Baked Walleye

with Baked Lemon-Pepper Zucchini

Prep 10m | Cook 20m | Total 30m
Fiber 6g | Protein 36g

3 1 1

Food

4 eggs
2 tablespoons water
2/3 cup almond flour
2/3 cup golden flax meal
2/3 cup grated Parmesan cheese
2 teaspoons seasoned salt
8 (4 ounce) fillets walleye

Steps

Preheat an oven to 450 degrees F (230 degrees C). Grease a baking sheet.
Beat the eggs and water together in a bowl until smooth; set aside. Combine the almond flour, golden flax meal, and Parmesan cheese in a separate bowl with the seasoned salt until evenly mixed. Dip the walleye fillets into the beaten egg, then press into the bread crumb mixture. Place onto the prepared baking sheet.
Bake in the preheated oven until the fish is opaque in the center and flakes easily with a fork, 15 to 20 minutes.

Food

6 zucchini, cut into 1/2-inch slices
1/2 cup butter, melted
1/3 cup lemon pepper

Steps

Preheat oven to 400 degrees F (200 degrees C).
Place zucchini slices on a baking sheet and brush with melted butter. Season with lemon pepper.
Bake in preheated oven for 20 to 25 minutes, or until tender.

Friday

Chicken Citrus

with Cajun Asparagus

Prep 10m | Cook 1h | Total 1h 10m
Fiber 12g | Protein 40g

3 2 2

Food

1 (3 pound) whole chicken, rinsed and patted dry
1 grapefruit, cut in half
1 tablespoon extra virgin coconut oil
3/4 teaspoon seasoned salt

Steps

Preheat oven to 400 degrees F (200 degrees C).
Place chicken into a roasting pan, and squeeze the juice from the grapefruit halves all over and inside the chicken. Drizzle chicken with extra virgin coconut oil, and sprinkle with seasoned salt. Cover with aluminum foil.
Bake in the preheated oven, covered, for 45 minutes; remove foil, and bake until meat is no longer pink at the bone and the juices run clear, about 15 more minutes. An instant-read thermometer inserted into the thickest part of the thigh, near the bone should read 180 degrees F (82 degrees C). Remove the chicken from the oven, cover with a doubled sheet of aluminum foil, and allow to rest in a warm area for 10 minutes before slicing.

Food

4 pounds asparagus
1 tablespoon Cajun seasoning

Steps

Preheat oven to 425 degrees F (220 degrees C).
Snap the asparagus at the tender part of the stalk. Arrange spears in one layer on a baking sheet. Spray lightly with nonstick spray; sprinkle with the Cajun seasoning.
Bake in the preheated oven until tender, about 10 minutes.

This Meal’s Grocery List

Baking Supplies

1 tablespoon and 1 teaspoon Cajun seasoning

3/4 teaspoon seasoned salt

Basic Cooking Ingredients

1 tablespoon and 1 teaspoon extra virgin coconut oil

Meats, Fish and Seafood

4 pounds whole chicken

Produce

4 pounds asparagus

2 grapefruit

Go To Full Week’s Grocery List

Saturday

Delicate Parmesan Tilapia

with Broccoli Salad

Prep 5m | Cook 10m | Total 15m
Fiber 6g | Protein 34g

3 1 1

Food

1/2 cup Parmesan cheese
1/4 cup butter, softened
3 tablespoons Greek yogurt
2 tablespoons fresh lemon juice
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/8 teaspoon onion powder
1/8 teaspoon celery salt
2 pounds tilapia fillets

Steps

Preheat your oven’s broiler. Grease a broiling pan or line pan with aluminum foil.
In a small bowl, mix together the Parmesan cheese, butter, Greek yogurt and lemon juice. Season with dried basil, pepper, onion powder and celery salt. Mix well and set aside.
Arrange fillets in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.

Food

6 cups fresh broccoli florets
1/3 cup red onion, finely diced
3 tablespoons dry roasted sunflower seeds
1/3 cup plain Greek yogurt
3 tablespoons orange juice
2 tablespoon Greek yogurt

Steps

Combine the broccoli, onions and sunflower seeds.
In a small bowl, whisk the yogurt, orange juice, and mayonnaise until blended. Pour over the broccoli mixture and toss to coat.

Sunday

Roast Beef

with Southwest Veggie Skillet

Prep 15m | Cook 8h | Total 8h 15m
Fiber 6g | Protein 43g

3 2 1

Food

3-1/2 pounds rump roast
1 large can chicken broth
1 large can slice mushrooms
1/4 teaspoon glucomannan (konjac) flour
1/2 teaspoon salt

Steps

Place rump roast in a slow cooker.
Pour in sliced mushrooms, chicken broth, glucomannon (konjac) flour, salt and condensed chicken broth.
Cook on LOW for about 8 hours.

Food

2 tablespoons extra virgin coconut oil
1 onion, sliced into rings
2 zucchini, cut into 1/4-inch slices
2 yellow squash, cut into 1/4-inch slices
8 roma (plum) tomatoes, peeled and chopped
2 cloves garlic, minced
2 teaspoons ground cumin
salt and ground black pepper to taste
1/2 cup chopped fresh cilantro, or more to taste
1 lime

Steps

Heat extra virgin coconut oil in a large skillet over medium heat; cook and stir onion in hot oil until tender, 5 to 10 minutes.
Stir zucchini and yellow squash into onion; cook until slightly tender, about 3 minutes.
Stir tomatoes and garlic into onion mixture; cook and stir until heated through, about 3 minutes.
Season with cumin, salt, and pepper. Cook to desired doneness, 5 to 10 more minutes.
Sprinkle in cilantro; stir until wilted. Remove from heat and squeeze lime over mixture.

Bakery Items

	2/3 cup dry bread crumbs		1/4 cup Progresso Bread Crumbs-Parmesan PLB
	1 cup seasoned bread crumbs

Baking Supplies

	1 tablespoon and 1 teaspoon Cajun seasoning		3 tablespoons dry roasted sunflower seeds
	1/2 teaspoon kosher salt		1/4 cup and 2 teaspoons raisins
	2-3/4 teaspoons seasoned salt

Basic Cooking Ingredients

	3/4 cup and 1 teaspoon extra virgin coconut oil		2 teaspoons extra virgin coconut oil
	1 tablespoon and 1/2 teaspoon extra virgin coconut oil

Beverages

	2 tablespoons lemon juice		3 tablespoons orange juice
	2 tablespoons water

Canned Foods

3/4 pound crabmeat

Condiments and Salad Dressings

	3 tablespoons and 1-3/4 teaspoons distilled white vinegar		1 tablespoon and 1-1/2 teaspoons fat-free mayonnaise
	1 (16 ounce) jar mayonnaise

Dairy, Eggs and Milk

	1-1/4 cups and 1 tablespoon butter		1 ounce Cheese, mozzarella, part skim milk
	4 eggs		3-1/2 ounces Parmesan cheese
	1/4 cup and 2 tablespoons yogurt

Ethnic Foods

	2 tablespoons adobo sauce from chipotle peppers		1 (7 ounce) can chipotle peppers in adobo sauce
	2 tablespoons reduced-sodium soy sauce

Herbs and Spices

	2-1/4 teaspoons black pepper		1/8 teaspoon celery salt
	1/4 teaspoon dried basil		2 teaspoons dried oregano
	1 tablespoon and 1 teaspoon ground cumin		1/4 cup and 2 tablespoons lemon pepper
	1/8 teaspoon onion powder		2 teaspoons salt

Meats, Fish and Seafood

	5 ounces bacon		2 pounds Finfish, pike, walleye, raw
	3 pounds grouper fillets		3-1/2 pounds rump roast
	2 pounds tilapia (bream)		4 pounds top sirloin
	2 pounds tuna		4 pounds whole chicken

Pasta, Rice and Beans

1/2 pound green beans

Produce

	4 pounds asparagus		1 medium head bok choy
	1-1/4 pounds Broccoli, raw		3-1/4 pounds cabbage
	4 carrots		2 stalks celery
	1 bunch cilantro		2 ears fresh sweet, yellow corn
	1 ounce garlic, whole		2 grapefruit
	2-1/2 pounds green bell pepper		4 green onions
	1 jalapeno chile pepper		3 lime
	3 onions		2/3 cup potato flakes
	1 red bell pepper		4 red onion
	11 roma (plum) tomato		2 shallot
	14 ounces summer squash		1/4 cup yellow bell pepper
	3 pounds zucchini

Soup

	2 (10.5 ounce) cans Campbell’s Cond. Beef Broth Dbl Rich CAM		2 (10.75 ounce) cans condensed cream of mushroom soup
	5 ounces low sodium, low fat vegetable broth

	1/2 ounce garlic, whole		2-1/4 pounds green bell pepper
	2 red onion		3 roma (plum) tomato

SANE Meal Plan

Monday

Crab Encrusted Grouper

with Bok Choy Mixed Veggies

Tuesday

South American Roast Pork

with Bell Pepper Salad

Wednesday

Steak Adobo

with Baconated Cabbage

Thursday

Baked Walleye

with Baked Lemon-Pepper Zucchini

Friday

Chicken Citrus

with Cajun Asparagus

Saturday

Delicate Parmesan Tilapia

with Broccoli Salad

Sunday

Roast Beef

with Southwest Veggie Skillet

This Week’s Grocery List

	1/2 cup butter		1/4 cup parmesan cheese
	1 ounce Cheese, mozzarella, part skim milk

	4 cloves garlic		1/4 teaspoon salt
	2 teaspoons kosher salt		1 teaspoon ground cumin
	1 teaspoon ground black pepper		1 teaspoon ground coriander
	1 teaspoon dried oregano

	1/2 cup and 1 tablespoon butter		4 eggs
	2 ounces Parmesan cheese

	1/4 cup butter		1-1/2 ounces Parmesan cheese
	1/4 cup and 2 tablespoons yogurt

	1/4 teaspoon black pepper		1/8 teaspoon celery salt
	1/4 teaspoon dried basil		1/8 teaspoon onion powder