menu_22_AqQwsekzqJGTfCPFoPVI – SANESolution: #1 Gut & Brain Health

Spiced Shrimp

Hoisin Salmon

White Wine Pork Chops

Lemon Garlic Cod

Chipotle Chicken

Greek Catfish

India Salmon

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Monday

Spiced Shrimp

with Stuffed Eggplant

Prep 15m | Cook 10m | Total 25m
Fiber 3g | Protein 34g

3 1 1

Food

1-1/4 large cloves garlic
1 tablespoon and 1 teaspoon coarse salt
3/4 teaspoon cayenne pepper
1-1/4 teaspoons paprika
2 tablespoons and 2 teaspoons extra virgin coconut oil
2-3/4 teaspoons lemon juice
2-3/4 pounds large shrimp, peeled and deveined
10-1/2 wedges lemon, for garnish

Steps

Food

Steps

Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil.
Season the eggplant slices with salt and pepper on both sides. Arrange onto the prepared baking sheet so the slices do not overlap. Bake in the preheated oven until the eggplant has softened and become slightly dry, about 10 minutes.
While the eggplant is baking, combine the halloumi, lemon juice, lemon zest, mint, and cayenne pepper in a bowl until evenly blended; set aside until the eggplant has cooked. Place a dollop of the cheese mixture onto the narrow end of each eggplant slice. Roll the slices up into cylinders and serve.

Tuesday

Hoisin Salmon

with Nopale Salad

Prep 1h | Cook 30m | Total 1h30m
Fiber 12g | Protein 42g

3 2 2

Food

1/4 cup and 3 tablespoons reduced-sodium soy sauce
1/3 cup hoisin sauce
1 tablespoon and 1 teaspoon chili garlic sauce
2 tablespoons and 2 teaspoons fresh lemon juice
1 tablespoon and 1 teaspoon grated fresh ginger root
1-1/4 cloves garlic, pressed
2 tablespoons and 2 teaspoons extra virgin coconut oil
8 (6 ounce) skinless, boneless salmon fillets

Steps

Whisk together the soy sauce, hoisin sauce, chili sauce, lemon juice, ginger, garlic, and extra virgin coconut oil in a 9×13 inch baking dish. Place the salmon fillets into the marinade, and turn to evenly coat. Cover the dish with plastic wrap, and marinate in the refrigerator for 30 minutes.
Preheat an oven to 350 degrees F (175 degrees C). Remove and discard the plastic wrap from the salmon, use a spoon to scoop up the marinade that has collected in the bottom of the baking dish, and drizzle it over the salmon fillets.
Bake in the preheated oven until the salmon flakes easily with a fork, about 30 minutes.

Food

Steps

Wednesday

White Wine Pork Chops

with Quick Mushrooms

Prep 10m | Cook 15m | Total 25m
Fiber 3g | Protein 32g

3 1 3

Food

3 tablespoons butter
8 boneless pork chops
salt, to taste
ground black pepper, to taste
3/4 cup white wine
3/4 cup heavy cream
1 (8 ounce) package sliced fresh mushrooms

Steps

Melt butter in a large skillet over medium heat. Season pork chops with salt and pepper, and arrange in a single layer in pan. Pan-fry for 2 minutes on each side to brown. Pour in wine, and continue cooking for 6 minutes. Remove chops from pan.
Pour cream into the skillet, and then add mushrooms. Increase heat to high; cook for 5 minutes, stirring frequently, until sauce reduces and thickens. Return chops to pan to warm before serving.

Food

Steps

This Meal’s Grocery List

Baking Supplies

1 tablespoon seasoned salt

Beverages

3/4 cup white wine

Dairy, Eggs and Milk

1/2 cup and 1 tablespoon butter

3/4 cup heavy cream

Herbs and Spices

1/2 teaspoon black pepper

1/8 teaspoon salt

Meats, Fish and Seafood

3-1/4 pounds boneless pork loin chops

Produce

2 pounds mushrooms

Go To Full Week’s Grocery List

Thursday

Lemon Garlic Cod

with Fried Spinach

Prep 15m | Cook 15m | Total 30m
Fiber 21g | Protein 42g

3 2 1

Food

8 (6 ounce) cod fillets
2 tablespoons and 2 teaspoons extra virgin coconut oil
salt and ground black pepper to taste
2 bunches fresh chives, coarsely chopped
4 lemons, sliced
4 cloves garlic, sliced

Steps

Preheat oven to 400 degrees F (200 degrees C).
Cut 4 large squares of heavy-duty aluminum foil. Brush each fillet with extra virgin coconut oil and sprinkle with salt and black pepper. Place each fillet in the center of an aluminum foil square. Lay lemon slices down the length of each fillet and sprinkle garlic slices and chives over the top. Fold foil over the fish and turn the edges over 2 or 3 times; flatten to seal the packets.
Bake in the preheated oven until the fish is opaque and flakes easily with a fork, 15 to 20 minutes.

Food

Steps

Friday

Chipotle Chicken

with Sautéed Cabbage

Prep 20m | Cook 50m | Total 1h10m
Fiber 6g | Protein 39g

3 1 3

Food

Steps

Preheat oven to 375 degrees F (190 degrees C).
Roast the chicken legs in the preheated oven until the skin is crispy, and the meat is cooked through, 30 to 40 minutes.
While the chicken is roasting, puree the milk, sour cream, chipotle peppers, and chicken bouillon granules in a blender until smooth. Melt the margarine in a large pan over medium heat. Pour in the chipotle puree, bring to a simmer, reduce heat to low, and season with salt to taste. Add the cooked chicken legs, and simmer for about 10 minutes, until chicken has taken on the flavor of the sauce.

Food

Steps

Saturday

Greek Catfish

with Fresh Tomato Salad

Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 43g

3 2 2

Food

8 (8 ounce) fillets catfish
Greek seasoning, or to taste
5 ounces crumbled feta cheese
6 toothpicks
1 tablespoon and 1 teaspoon dried mint
2 tablespoons and 2 teaspoons extra virgin coconut oil

Steps

Preheat grill for medium heat and lightly oil the grate.
Season both sides of each catfish fillet with Greek seasoning. Sprinkle feta cheese and mint over one side of each fillet; drizzle olive oil over the cheese and mint. Beginning with narrower end, roll fish tightly around the filling and secure with a toothpick.
Cook on preheated grill until the fish flakes easily with a fork, 20 to 25 minutes.

Food

Steps

Sunday

India Salmon

with Moroccan Cooked Pepper Salad

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

3 2 2

Food

2 cups fat-free plain yogurt
1 tablespoon cayenne pepper
12 cloves garlic, minced
4 (2 inch) pieces fresh ginger root, minced
1/4 cup cilantro, finely chopped
2 tablespoons ground coriander seed
2 teaspoons ground cumin
2 teaspoons salt
1/2 teaspoon ground turmeric
8 (6 ounce) skinless, boneless salmon fillets

Steps

Combine the yogurt, cayenne pepper, garlic, ginger, cilantro, ground coriander, cumin, salt and turmeric in a resealable plastic bag. Close bag and mix everything together until evenly combined. Add the salmon and toss until well coated with the marinade; marinate overnight.
Preheat the oven broiler. Lightly grease a baking pan.
Remove salmon from marinade and shake off excess; discard remaining marinade. Place onto prepared baking pan and broil in preheated oven until salmon flakes easily with a fork, five to seven minutes per side.

Food

Steps

Preheat the oven broiler.
Place the green bell peppers on a baking sheet, and broil, turning occasionally, 5 minutes, or until tender and scorched on all sides. Remove from heat, peel, and chop.
Heat the extra virgin coconut oil in a skillet, and mix in the peppers and tomatoes. Stir in sugar. Season with paprika, parsley, cumin, salt, garlic powder, and pepper. Continue cooking until tomatoes are heated through. Serve topped with olives.

Baking Supplies

	1 tablespoon and 1 teaspoon Greek-style seasoning		1 tablespoon and 1 teaspoon kosher salt
	1 tablespoon seasoned salt		1 tablespoon and 1 teaspoon white sugar

Basic Cooking Ingredients

1/2 ounce butter

1-2/3 cups extra virgin coconut oil

Beverages

1/3 cup and 1 tablespoon and 1 teaspoon lemon juice

3/4 cup white wine

Condiments and Salad Dressings

	1 ounce chili garlic sauce		1 (5 ounce) jar green olives, pitted and halved
	3 tablespoons and 1-1/4 teaspoons white wine vinegar

Dairy, Eggs and Milk

	1/2 cup and 1 tablespoon butter		5 ounces feta cheese
	3/4 cup heavy cream		1-1/2 cups milk
	1 cup sour cream		2 cups yogurt

Deli

6 ounces halloumi, halumi

Ethnic Foods

	1 (7 ounce) can chipotle peppers in adobo sauce		1/3 cup hoisin sauce
	1/4 cup and 3 tablespoons reduced-sodium soy sauce

Herbs and Spices

	1-1/2 teaspoons black pepper		1 tablespoon and 3/4 teaspoon cayenne pepper
	1/2 teaspoon garlic powder		3/4 teaspoon garlic salt
	2 tablespoons ground coriander		1 tablespoon ground cumin
	1/8 teaspoon ground turmeric		1 tablespoon and 1-1/4 teaspoons paprika
	1 tablespoon and 1-1/4 teaspoons Peppermint, dried		1 tablespoon and 1 teaspoon salt

Meats, Fish and Seafood

	3-1/4 pounds boneless pork loin chops		4 pounds catfish
	8 chicken legs		16 (3 ounce) fillets cod
	6 pounds salmon		2-3/4 pounds shrimp

Other

1 lemon (for zesting)

Produce

	1 medium head Cabbage, red, raw		1-1/2 pounds canned nopales (cactus)
	1 bunch cilantro		2 large cucumber
	1-3/4 pounds eggplant		3/4 cup and 1 tablespoon and 2 teaspoons fresh basil
	4-2/3 cups fresh chives		1/2 cup and 1 tablespoon and 1 teaspoon fresh ginger root
	1 sprig fresh mint		3/4 cup and 2 tablespoons and 1 teaspoon fresh parsley
	2-1/2 pounds fresh spinach		3 ounces garlic, whole
	9 ounces green bell pepper		8 jalapeno chile pepper
	9 lemon		2 pounds mushrooms
	2-1/4 pounds onions		2 red bell pepper
	1-1/4 pounds shiitake mushrooms		6-1/4 pounds tomatoes
	1 cup yellow bell pepper

Soup

2 tablespoons chicken bouillon granules

	2 large cucumber		3/4 cup and 1 tablespoon and 2 teaspoons fresh basil
	3/4 cup and 1 tablespoon and 2 teaspoons fresh parsley		1 ounce garlic, whole
	7 ounces green bell pepper		2 onions
	2-3/4 pounds tomatoes

	1 bunch cilantro		1/2 cup fresh ginger root
	2 teaspoons fresh parsley		1-1/2 ounces garlic, whole
	1 large green bell pepper		8 tomatoes

SANE Meal Plan

Monday

Spiced Shrimp

with Stuffed Eggplant

Tuesday

Hoisin Salmon

with Nopale Salad

Wednesday

White Wine Pork Chops

with Quick Mushrooms

Thursday

Lemon Garlic Cod

with Fried Spinach

Friday

Chipotle Chicken

with Sautéed Cabbage

Saturday

Greek Catfish

with Fresh Tomato Salad

Sunday

India Salmon

with Moroccan Cooked Pepper Salad

This Week’s Grocery List

	1-3/4 pounds eggplant		1 sprig fresh mint
	1/2 ounce garlic, whole		2 lemon

	1-1/2 pounds canned nopales (cactus)		1 bunch cilantro
	1 tablespoon and 1 teaspoon fresh ginger root		1/2 ounce garlic, whole
	8 jalapeno chile pepper		3 lemon
	2 onions		5 tomatoes

	1 medium head Cabbage, red, raw		3 onions
	2 red bell pepper		1 cup yellow bell pepper

	1 teaspoon black pepper		1 tablespoon cayenne pepper
	1/2 teaspoon garlic powder		2 tablespoons ground coriander
	1 tablespoon ground cumin		1/8 teaspoon ground turmeric
	1 tablespoon paprika		1 tablespoon salt