Spanish Beef

Grilled Swordfish

Fiesta Turkey

Bacon Trout

Italian Pork Chops

Cilantro Salmon

Focus on WHAT you Eat vs Crazy Calorie Counting

Rib Roast

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Monday

Spanish Beef

with Ruby Mixed Veggies

Prep 20m | Cook 5m | Total 25m
Fiber 12g | Protein 36g

3 1 2

Food

Steps

Preheat an outdoor grill for high heat, and lightly oil the grate.
Whisk sherry vinegar, extra virgin coconut oil, mustard, paprika, garlic, salt, and pepper together in a large bowl. Place steak in marinade and turn to coat. Marinate at room temperature for 30 minutes.
Cook steak on the preheated grill, turning once, until each side is browned, steak is beginning to firm, and is hot and slightly pink in the center, about 2 minutes per side. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C). Transfer steak to a plate and let rest for 5 to 10 minutes before slicing.

Food

Steps

Tuesday

Grilled Swordfish

with Cucumber Salad

Prep 10m | Cook 12m | Total 22m
Fiber 3g | Protein 53g

3 2 1

Food

1/4 cup extra virgin coconut oil
1/2 cup lemon juice
1 tablespoon and 1 teaspoon Dijon mustard
1 tablespoon and 1 teaspoon finely chopped onion
1 teaspoon ground black pepper
2 teaspoons Cajun seasoning
2 teaspoons chopped fresh cilantro
2 pinches cayenne pepper, or to taste
8 (8 ounce) swordfish steaks

Steps

Combine extra virgin coconut oil, lemon juice, Dijon mustard, onion, black pepper, Cajun seasoning, cilantro, and cayenne pepper in a shallow glass baking dish. Add swordfish steaks, turning to coat with marinade. Cover and refrigerate for at least 30 minutes, turning occasionally.
Preheat an outdoor grill for high heat, and lightly oil the grate.
Grill swordfish steaks for 5 to 6 minutes on each side until the fish flakes easily with a fork.

Food

Steps

Wednesday

Fiesta Turkey

with Moroccan Carrots

Prep 15m | Cook 20m | Total 35m
Fiber 9g | Protein 41g

3 2 1

Food

Steps

Food

Steps

Combine carrots, water, garlic, extra virgin coconut oil, paprika, cayenne pepper, salt, and black pepper in a shallow pan; bring to a boil over medium-high heat and cook until carrots are tender and water evaporates, about 20 minutes.
Stir vinegar and cumin through the carrot mixture.
Remove the pan from heat and set aside to allow salad to cool to room temperature.
Garnish with cilantro to serve.

Thursday

Bacon Trout

with Green Beans Sesame

Prep 25m | Cook 25m | Total 50m
Fiber 9g | Protein 39g

3 1 1

Food

1/2 cup butter
2 lemon, juiced
1/4 cup seeded and diced jalapeno pepper
1/4 cup diced green onion
1 clove garlic, minced
sea salt and ground black pepper to taste
4 (10 ounce) cleaned whole trout, heads removed
4 sprigs fresh dill
4 slices bacon

Steps

Preheat oven to 400 degrees F (200 degrees C). Line a 9×13-inch glass baking dish with foil.
Place a small saucepan over low heat; heat butter until partially melted. Stir in lemon juice, jalapeno pepper, green onion, and garlic; stir mixture into a paste. Season with sea salt and black pepper.
Place each trout onto a large sheet of aluminum foil and stuff the cavity of each fish with butter paste; place a dill sprig and a bacon strip into the cavity over the butter mixture. Fold foil over fish and wrap edges to seal tightly. Place foil packets in the prepared baking dish.
Bake foil packets until fish flakes easily with a fork, 26 minutes. Let fish sit in foil packet for 5 minutes before unwrapping. To serve, transfer fish from foil to a serving plate; discard bacon. Flesh of fish will be white and skin will peel off.

Food

Steps

Friday

Italian Pork Chops

with Roasted Bok Choy

Prep 15m | Cook 1h10m | Total 1h25m
Fiber 15g | Protein 36g

3 1 2

Food

1-1/4 teaspoons extra virgin coconut oil
2 tablespoons and 2 teaspoons extra virgin coconut oil
2-2/3 cups sliced mushrooms
8 (3/4 inch thick) pork loin chops
2-3/4 cloves garlic, crushed
1-1/3 cups chopped onion
1-1/4 (14.5 ounce) cans diced Italian tomatoes, undrained
1-1/4 teaspoons dried basil
3/4 teaspoon dried oregano
3/4 teaspoon salt
1/4 teaspoon ground black pepper
2/3 cup water, if necessary
1-1/4 large green bell pepper, cut in 6 pieces

Steps

Heat 1 teaspoon extra virgin coconut oil in a skillet over medium heat. Stir in mushrooms; cook and stir until mushrooms are tender, 5 to 7 minutes. Transfer the mushrooms to a bowl and set aside.
Heat the remaining 2 tablespoons extra virgin coconut oil in the skillet over medium heat. Add the pork chops, browning on both sides, 7 to 10 minutes. Place the pork chops on a plate, then drain all but 1 tablespoon of drippings from the skillet. Stir in the garlic and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
Pour in the tomatoes, then season with basil, oregano, salt, and pepper. Transfer the pork chops back to the skillet; cover and simmer until the pork chops are tender and no longer pink in the center, about 45 minutes. Stir in some water if the mixture becomes too dry. Place the bell pepper on top of the pork, then add the reserved mushrooms. Continue to simmer until the bell pepper is tender, 5 to 10 minutes.

Food

Steps

Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
Mix bok choy, liquid amino acid, extra virgin coconut oil, ginger, garlic, turmeric, curry powder, fines herbs, basil, red pepper flakes together in a large bowl; season with black pepper. Place coated bok choy on the prepared baking sheet; pour remaining liquid over bok choy.
Bake in the preheated oven until thickest ends of bok choy are tender, 6 to 10 minutes.

Saturday

Cilantro Salmon

with Ginger Chayote Squash

Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 45g

3 2 2

Food

3 pounds salmon
1/4 cup butter
1 cup chopped cilantro
1 fresh jalapeno pepper, seeded and chopped
Old Bay Seasoning TM to taste

Steps

Preheat grill for high heat.
Lightly grease one side of a large sheet of aluminum foil. Place salmon on the greased side of foil. Melt the butter in a saucepan over medium heat. Remove from heat, and mix in cilantro and jalapeno. When cilantro is wilted, drizzle butter mixture over the salmon.
Place foil with salmon on the grill. Season with Old Bay. Cook 15 minutes, or until fish is easily flaked with a fork.

Food

Steps

Sunday

Rib Roast

with Simple Green Salad

Prep 30m | Cook 1h45m | Total 2h 15m
Fiber 9g | Protein 44g

3 2 1

Food

Steps

Preheat the oven to 350 degrees F (175 degrees C).
In a small dish, mix together the lemon-pepper seasoning, paprika, garlic salt, rosemary and cayenne pepper. Rub over the entire roast.
Place the roast with the fat side up on a roasting rack set inside a shallow roasting pan.
Bake for 1 hour and 40 minutes in the preheated oven, or until the roast reaches your desired degree of doneness, or at least 145 degrees F (63 degrees C) for medium-rare. Medium is recommended: 160 degrees F (70 degrees C). Let the roast rest for 10 to 15 minutes before carving into thin slices.

Food

Steps

Baking Supplies

	1/2 ounce almonds		2 teaspoons Cajun seasoning
	1 teaspoon fines herbs		1/4 teaspoon sea salt
	3 tablespoons sesame seeds		1/4 cup smoked paprika
	1-1/2 teaspoons white sugar

Basic Cooking Ingredients

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

Beverages

1/2 cup lemon juice

5-2/3 cups water

Canned Foods

2 (14.5 ounce) cans whole peeled tomatoes

Condiments and Salad Dressings

	1 (16 fl oz) bottle balsamic vinaigrette salad dressing		3 ounces Bragg Liquid Aminos
	1 (8 ounce) jar prepared Dijon-style mustard		1/4 pound sherry vinegar
	2 tablespoons white wine vinegar

Dairy, Eggs and Milk

	3/4 cup and 3 tablespoons butter		1 (8 ounce) container lite sour cream
	1 (8 ounce) container vanilla yogurt

Ethnic Foods

1/4 cup and 2 tablespoons reduced-sodium soy sauce

Frozen Foods

2 cups sugar snap peas

Herbs and Spices

	1 tablespoon and 1/2 teaspoon black pepper		1 teaspoon cayenne pepper
	1 tablespoon curry powder		2-3/4 teaspoons dried basil
	1 tablespoon dried dill weed		3/4 teaspoon dried oregano
	1 tablespoon and 1-3/4 teaspoons dried red pepper flakes		3/4 teaspoon dried rosemary
	1 tablespoon and 1/2 teaspoon garlic powder		1 teaspoon garlic salt
	1 teaspoon ground cumin		3/4 teaspoon ground turmeric
	2 teaspoons lemon pepper		1 teaspoon Old Bay Seasoning TM
	1/4 teaspoon onion powder		1 tablespoon paprika
	1-1/2 teaspoons salt

Meats, Fish and Seafood

	1/4 pound bacon		5-1/4 pounds Beef rib roast
	3-1/4 pounds boneless pork loin chops		4 pounds Finfish, swordfish, raw
	2-1/2 pounds Finfish, trout, rainbow, wild, raw		4 pounds flank steak
	3 pounds salmon		3 thick slices smoked deli chicken
	2 pounds turkey

Natural/Organic Foods

1 tablespoon and 1-1/2 teaspoons Miso

Other

2-3/4 pounds Chayote, fruit, raw

Pasta, Rice and Beans

1-1/2 pounds green beans

1 (3 ounce) package ramen noodles

Produce

	4 medium heads bok choy		1 medium head Cabbage, red, raw
	2 pounds carrots		2 bunches cilantro
	3 large cucumber		1-1/4 teaspoons fresh dill weed
	1/2 cup and 1 teaspoon fresh ginger root		5 ounces garlic, whole
	3/4 pound green bell pepper		6 green onions
	5 jalapeno chile pepper		1-3/4 pounds mixed salad greens
	7 ounces mushrooms		1-1/2 pounds onions
	10 radishes		4 red bell pepper
	4 red onion		6 ounces strawberries
	5 tomatoes

	1 teaspoon black pepper		1/4 teaspoon cayenne pepper
	1 tablespoon dried dill weed		1/8 teaspoon salt

	1/8 bunch cilantro		3 large cucumber
	1/2 ounce garlic, whole		1 onions

	1/4 teaspoon cayenne pepper		2 teaspoons garlic powder
	1 teaspoon ground cumin		1 teaspoon paprika
	1/4 teaspoon salt

	2 pounds carrots		1 bunch cilantro
	1/2 ounce garlic, whole		2 onions
	3 tomatoes

	1-1/4 teaspoons fresh dill weed		1 tablespoon fresh ginger root
	1-1/2 ounces garlic, whole		2 green onions
	2 jalapeno chile pepper

SANE Meal Plan

Monday

Spanish Beef

with Ruby Mixed Veggies

Tuesday

Grilled Swordfish

with Cucumber Salad

Wednesday

Fiesta Turkey

with Moroccan Carrots

Thursday

Bacon Trout

with Green Beans Sesame

Friday

Italian Pork Chops

with Roasted Bok Choy

Saturday

Cilantro Salmon

with Ginger Chayote Squash

Sunday

Rib Roast

with Simple Green Salad

This Week’s Grocery List

	1 medium head Cabbage, red, raw		1 ounce garlic, whole
	4 green onions		2 jalapeno chile pepper
	10 radishes		4 red bell pepper
	4 red onion		6 ounces strawberries

	1-3/4 teaspoons black pepper		1 tablespoon curry powder
	2-3/4 teaspoons dried basil		3/4 teaspoon dried oregano
	1/4 teaspoon dried red pepper flakes		3/4 teaspoon ground turmeric
	3/4 teaspoon salt

	4 medium heads bok choy		1/3 cup and 1 tablespoon fresh ginger root
	1 ounce garlic, whole		1/2 pound green bell pepper
	7 ounces mushrooms		2 onions

	1 tablespoon dried red pepper flakes		1 teaspoon Old Bay Seasoning TM
	1/4 teaspoon salt

	3/4 teaspoon black pepper		3/4 teaspoon cayenne pepper
	3/4 teaspoon dried rosemary		1-1/2 teaspoons garlic powder
	1 teaspoon garlic salt		2 teaspoons lemon pepper
	1/4 teaspoon onion powder		2 teaspoons paprika
	1/4 teaspoon salt

	1 large green bell pepper		1-3/4 pounds mixed salad greens
	2 onions		2 tomatoes