Italian Chicken Skillet

Curry Shrimp

Tuna Tarragon

Prime Rib

Mustard Tilapia

Fried Turkey Wings

Quick Dijon Cod

Don’t want to print everything? Click “print” and then click an item to delete it.

Monday

Italian Chicken Skillet

with Spring Zucchini

Prep 20m | Cook 20m | Total 40m
Fiber 9g | Protein 37g

3 1 1

Food

1-1/2 cups chicken broth
3 tablespoons tomato paste
1/2 teaspoon ground black pepper
1 teaspoon dried oregano
1/4 teaspoon salt
2 cloves garlic, minced
8 boneless, skinless chicken breast halves
1/4 cup and 2 tablespoons dry bread crumbs
1 tablespoon and 1 teaspoon extra virgin coconut oil
4 cups fresh sliced mushrooms

Steps

In a medium bowl, combine the broth, tomato paste, ground black pepper, oregano, salt and garlic. Mix well and set aside.
Dredge the chicken in the bread crumbs, coating well. Heat the oil in a large skillet over medium high heat. Saute the chicken in the oil for 2 minutes per side, or until lightly browned.
Add the reserved broth mixture and the mushrooms to the skillet and bring to a boil. Then cover, reduce heat to low and simmer for 20 minutes. Remove chicken and set aside, covering to keep it warm.
Bring broth mixture to a boil and cook for 4 minutes, or until reduced to desired thickness. Spoon sauce over the chicken and serve.

Food

12 zucchini
6 cloves garlic
3 tablespoons extra virgin coconut oil

Steps

Bring a large pot of water to a boil. Trim ends from zucchini. Cut each one in half, then cut each half lengthwise into quarters.
Place zucchini and garlic into a steamer basket, then place the steamer basket into the pot. Steam for 10 to 15 minutes, or until the zucchini are tender.
Transfer zucchini to a large bowl. Mash the garlic and put it in the bowl with the zucchini. Drizzle the olive oil into the bowl and toss until the vegetables are coated with oil and garlic.

Tuesday

Curry Shrimp

with Roasted Asparagus and Mushrooms

Prep 20m | Cook 15m | Total 35m
Fiber 12g | Protein 40g

3 2 1

Food

1/3 cup and 1 tablespoon extra virgin coconut oil
1-1/2 large onion, chopped
16 fresh curry leaves (optional)
1 tablespoon and 1-3/4 teaspoons ginger garlic paste
1-1/2 teaspoons ground coriander
1 teaspoon salt
3/4 teaspoon ground turmeric
1-1/2 tomato, finely chopped
1-1/2 teaspoons ground red chile pepper
3-1/4 pounds medium shrimp – peeled and deveined
1/3 cup and 1 tablespoon water
1-1/2 teaspoons garam masala
chopped fresh cilantro to taste

Steps

Heat the oil in a wok or large saucepan over nearly high heat. Add the onions; cook and stir until browned. Mix in the curry leaves, then season with the ginger garlic paste, coriander and salt. Cook and stir for 1 minute.
Season with salt and turmeric, then mix in the tomato, chile powder, shrimp and water. Reduce the heat to medium-high and cook for 7 to 8 minutes, until shrimp are opaque. Taste and adjust salt and chile powder if necessary. Season with garam masala, stir and remove from the heat. Garnish with fresh cilantro and serve with flat bread or rice.

Food

2 bunches fresh asparagus, trimmed
1 pound fresh mushrooms, quartered
4 sprigs fresh rosemary, minced
1 tablespoon and 1 teaspoon extra virgin coconut oil
kosher salt to taste
freshly ground black pepper to taste

Steps

Preheat oven to 450 degrees F (230 degrees C). Lightly spray a cookie sheet with vegetable cooking spray.
Place the asparagus and mushrooms in a bowl. Drizzle with the extra virgin coconut oil, then season with rosemary, salt, and pepper; toss well. Lay the asparagus and mushrooms out on the prepared pan in an even layer. Roast in the preheated oven until the asparagus is tender, about 15 minutes.

Wednesday

Tuna Tarragon

with Broccoli Salad

Prep 15m | Cook 15m | Total 30m
Fiber 6g | Protein 54g

3 2 3

Food

1/4 cup and 2 tablespoons extra virgin coconut oil
4 cloves garlic, peeled and minced
1/4 cup tarragon vinegar
1 teaspoon dried tarragon
freshly ground black pepper to taste
3 pounds fresh tuna steaks

Steps

In a medium bowl, whisk together extra virgin coconut oil, garlic, tarragon vinegar, dried tarragon and pepper. Place tuna steaks into the mixture. Cover and marinate in the refrigerator at least 4 hours.
Preheat an outdoor grill for high heat and lightly oil grate.
Grill tuna steaks 8 to 10 minutes per side, until the tuna flakes easily and is opaque in the center.

Food

1-1/2 pounds bacon
6 cups broccoli florets
7-1/2 green onions, chopped
1/4 cup and 2 tablespoons sunflower seeds
1/4 cup and 2 tablespoons golden raisins
1-1/2 cups mayonnaise
3/4 cup white sugar
1/2 cup and 1 tablespoon red wine vinegar

Steps

Place bacon in a large skillet. Cook over medium-high heat until evenly browned. Cool, crumble, and set aside.
In a large bowl, toss together broccoli, green onions, sunflower seeds, raisins, and bacon.
In a small bowl, mix together mayonnaise, sugar, and red wine vinegar. Toss with vegetables to coat. Cover, and chill until serving.

Thursday

Prime Rib

with BBQ Squash

Prep 10m | Cook 3h 20m | Total 3h 30m
Fiber 15g | Protein 44g

3 2 2

Food

1 (5 pound) boneless rib-eye roast, left at room temperature for 2 hours before cooking
2 tablespoons extra virgin coconut oil
1 tablespoon salt
2 tablespoons ground black pepper (you can grind whole peppercorns in a blender)
8 large garlic cloves, minced
2 tablespoons minced fresh rosemary
1/2 teaspoon minced fresh rosemary for the sauce
2 (8 ounce) packages baby bella or domestic white mushrooms, sliced
1 cup chicken broth
3/4 cup red wine
1 tablespoon Dijon mustard
1 teaspoon cornstarch dissolved in
2 teaspoons water

Steps

Adjust oven rack to center position and heat oven to 250 degrees F.
Heat a large (12-inch) skillet over medium-high heat. Rub roast on all sides with oil, salt and pepper. Turn on exhaust fan, add roast to hot skillet and brown on all sides, about 10 minutes total. Transfer roast to a plate. When cool enough to handle, rub garlic and rosemary all over.
Meanwhile, pour off all but 2 Tbs. of the beef drippings. Add mushrooms to hot skillet and saute until well browned, about 8 minutes. Mix broth, wine and mustard; add to mushrooms and simmer to blend flavors and reduce slightly, about 3 minutes. Pour mushroom sauce into a bowl; set aside.
Set a wire rack over the skillet and set roast on rack. Slow-roast in oven until roast reaches an internal temperature of 135 degrees F for medium-rare and 140 degrees F for medium, 2 1/2 to 3 hours.
Transfer roast to a cutting board; remove rack from skillet. Pour off excess fat, if any. Set skillet over medium-high heat; return mushroom sauce to pan heat to a simmer. Add cornstarch and continue to simmer until sauce thickens slightly, about a minute. Carve meat and serve with the sauce.

Food

4 yellow squash, cut into 1/2-inch slices
4 zucchini, cut into 1/2-inch slices
4 tomatoes, cut into wedges (optional)
2 small onion, sliced and separated into rings
4 cloves garlic, minced
1/4 cup extra virgin coconut oil
salt and pepper to taste
1/4 cup chopped fresh parsley (optional)

Steps

Preheat an outdoor grill to medium heat. Cut two sheets of heavy duty aluminum foil, each approximately 18 inches long.
Place the yellow squash, zucchini, tomatoes, onion, and garlic in the center of one sheet of aluminum foil. Drizzle with extra virgin coconut oil; season with salt and pepper. Place second sheet of foil on top of vegetables. Fold edges together tightly to seal packet.
Place packet on the top rack of the preheated grill. Cook for 15 minutes. Turn packet over and continue to cook until vegetables are tender, 15 to 20 minutes.
Carefully cut an “X” into top of packet and pour vegetables and juices into serving bowl. Garnish with parsley.

Friday

Mustard Tilapia

with Creamy Roast Eggplant

Prep 10m | Cook 50m | Total 1h
Fiber 3g | Protein 43g

3 2 1

Food

8 (6 ounce) fresh tilapia fillets
1 tablespoon and 1 teaspoon spicy brown mustard
1 tablespoon and 1 teaspoon Worcestershire sauce
2 teaspoons lemon juice
1 teaspoon garlic powder
1 teaspoon dried oregano
2 teaspoons grated Parmesan cheese
1 tablespoon and 1 teaspoon fine Italian bread crumbs

Steps

Preheat oven to 375 degrees F (190 degrees C). Spray a glass baking dish with cooking spray.
Place tilapia fillets into prepared baking dish, and bake in preheated oven for 10 minutes. Meanwhile, stir together the mustard, Worcestershire sauce, lemon juice, garlic powder, oregano, and Parmesan cheese.
When fish has cooked for 10 minutes, spread with herb paste, and sprinkle with bread crumbs. Continue baking for another 5 minutes until the topping is bubbly and golden.

Food

1-1/2 eggplants, halved lengthwise
3/4 head garlic
3/4 cup nonfat plain yogurt
1/4 cup chopped fresh parsley
3 tablespoons tahini
salt and ground black pepper to taste
1 ounce pine nuts

Steps

Preheat oven to 425 degrees F (220 degrees C).
Arrange eggplants, cut-side up, on a baking sheet.
Cut about 1/4 inch off the top portion of the garlic, exposing the cloves. Place garlic on a sheet of aluminum foil and wrap foil around garlic, sealing the edges together.
Roast the eggplant and garlic in the preheated oven until tender, about 45 minutes; remove from oven and cool to room temperature.
Scoop the flesh from the roasted eggplant and put in a food processor. Remove roasted garlic cloves from the peels and add to food processor. Add yogurt, parsley, tahini, salt, and pepper to food processor; blend until spread is smooth. Transfer spread to a serving bowl.
Cook and stir pine nuts in a skillet over medium heat until toasted and fragrant, 3 to 4 minutes. Top spread with toasted pine nuts.

Saturday

Fried Turkey Wings

with Savory & Sweet Salad

Prep 20m | Cook 25m | Total 45m
Fiber 12g | Protein 32g

3 1 3

Food

8 turkey wings, cut apart at joints and wing tips discarded
1/4 cup seasoned salt
1 tablespoon and 1 teaspoon seafood seasoning (such as Old Bay®)
1 tablespoon and 1 teaspoon cayenne pepper
2 tablespoons and 2 teaspoons garlic powder
2 cups extra virgin coconut oil for deep frying

Steps

Season the turkey wing pieces on all sides with seasoned salt, seafood seasoning, cayenne pepper, and garlic powder. Place into a plastic bag, and refrigerate 4 hours to overnight.
Heat oil in a deep-fryer or large saucepan to 350 degrees F (175 degrees C).
Cook the turkey wings in the hot oil for 15 minutes, then turn the wings over, and continue cooking until the meat is no longer pink at the bone, 10 to 15 minutes.

Food

1 1/2 cups cucumbers – peeled, seeded, and cubed
1/2 cup chopped red onion
2 tablespoons chopped serrano pepper
2 tablespoons lime juice
3/4 teaspoon salt
2 1/2 cups pineapple, peeled and cut into 1/2-inch dice
2 avocado – peeled, pitted and diced

Steps

Combine the cucumbers, onion, serrano pepper, lime juice, and salt in a large bowl. Add the pineapple and avocado. Gently toss to combine.

Sunday

Quick Dijon Cod

with Stir-Fried Mushrooms

Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 40g

3 2 1

Food

8 thick cod steaks (or other firm white fish)
1/4 cup extra virgin coconut oil
3 tablespoons Dijon mustard
2 tablespoons finely chopped flat parsley

Steps

Trim fish, then season on both sides. Heat oil in a pan (which can be transferred to the oven.) Fry steaks on one side until crisp underneath. Using a pastry brush, paint Maille(R) Dijon Originale mustard over the top side of the cod.
Place in a pre-heated oven at 400 degrees F for around 5 minutes, depending on thickness.
Sprinkle with chopped parsley and serve.

Food

1/4 cup and 2 tablespoons extra virgin coconut oil
9 cloves garlic, minced
3 onion, diced
24 baby corn ears, sliced
2 pounds fresh mushrooms, sliced
3 tablespoons fish sauce
3 tablespoons light soy sauce
3 tablespoons oyster sauce
2 tablespoons cornstarch
1/2 cup and 1 tablespoon water
3 red chile pepper, sliced
3/4 cup chopped fresh cilantro

Steps

Heat the oil in a large skillet or wok over medium heat; cook the garlic in the hot oil until browned, 5 to 7 minutes. Add the onion and baby corn and cook until the onion is translucent, 5 to 7 minutes. Add the mushrooms to the mixture and cook until slightly softened, about 2 minutes. Pour the fish sauce, soy sauce, and oyster sauce into the mixture and stir until incorporated.
Whisk the cornstarch and water together in a small bowl until the cornstarch is dissolved into the water; pour into the mushroom mixture. Cook and stir until thickened and glistening. Transfer to a serving dish; garnish with the chile pepper and cilantro to serve.

Bakery Items

1/3 cup and 2 tablespoons dry bread crumbs

Baking Supplies

	2 tablespoons and 1 teaspoon cornstarch		3/4 cup Curry Leaves-Fresh
	1/2 ounce ground red chile pepper		1/2 teaspoon kosher salt
	2 tablespoons and 1-1/2 teaspoons pine nuts		1/3 cup and 1 tablespoon raw sunflower seeds
	1 tablespoon and 1/4 teaspoon seafood seasoning		1/4 cup seasoned salt
	3 tablespoons tahini		3/4 cup white sugar

Basic Cooking Ingredients

	3 tablespoons fish sauce		2 cups extra virgin coconut oil for frying
	1 cup and 2 tablespoons extra virgin coconut oil		3 tablespoons oyster sauce
	1/2 cup and 2 tablespoons and 1 teaspoon extra virgin coconut oil

Beverages

	2 teaspoons lemon juice		2 tablespoons lime juice
	3/4 cup red wine		1 cup water

Canned Foods

1-1/2 ounces tomato paste

Condiments and Salad Dressings

	1-1/2 ounces Maille® Dijon Originale Mustard		1 (16 ounce) jar mayonnaise
	1 tablespoon and 1 teaspoon prepared brown mustard		1 (8 ounce) jar prepared Dijon-style mustard
	1/2 cup and 1 tablespoon red wine vinegar		3 tablespoons and 2-1/4 teaspoons tarragon vinegar
	1 tablespoon and 1 teaspoon Worcestershire sauce

Dairy, Eggs and Milk

1/2 ounce Parmesan cheese

3/4 cup yogurt

Ethnic Foods

	6 ounces baby corn		1/8 teaspoon ginger garlic paste
	1-1/2 ounces light soy sauce

Herbs and Spices

	2 tablespoons and 3/4 teaspoon black pepper		1 tablespoon and 1 teaspoon cayenne pepper
	2 teaspoons dried oregano		1 teaspoon dried tarragon
	1-1/2 teaspoons garam masala		3 tablespoons garlic powder
	1-1/2 teaspoons ground coriander		1/4 teaspoon ground turmeric
	1 tablespoon and 2-1/4 teaspoons salt

Meats, Fish and Seafood

	1-1/2 pounds bacon		5 pounds Beef rib roast
	16 (3 ounce) fillets cod		3-1/4 pounds medium shrimp
	2 pounds skinless, boneless chicken breast halves		3 pounds tilapia (bream)
	3 pounds tuna		4-1/2 pounds turkey wings

Produce

	2 pounds asparagus		2 avocados
	1-1/4 pounds Broccoli, raw		1 bunch cilantro
	1-1/2 cups cucumber		1-3/4 pounds eggplant
	1/2 cup fresh parsley		3 fresh red chile pepper
	3 tablespoons and 2-1/2 teaspoons fresh rosemary		6 ounces garlic, whole
	1/3 cup golden raisins		1/4 pound green onions
	2 tablespoons Italian flat leaf parsley		3-1/2 pounds mushrooms
	1-1/4 pounds onions		3 Pepper, serrano, raw
	15 ounces Pineapple, raw		3 red onion
	1 pound sliced crimini mushrooms		6 tomatoes
	1-3/4 pounds yellow squash		7 pounds zucchini

Soup

1 pound chicken broth

	2 pounds asparagus		1 bunch cilantro
	1 tablespoon and 2 teaspoons fresh rosemary		1 pound mushrooms
	3 onions		2 tomatoes

	1/4 cup fresh parsley		2 tablespoons and 1/2 teaspoon fresh rosemary
	2 ounces garlic, whole		2 onions
	1 pound sliced crimini mushrooms		4 tomatoes
	1-3/4 pounds yellow squash		1-3/4 pounds zucchini

SANE Meal Plan

Monday

Italian Chicken Skillet

with Spring Zucchini

Tuesday

Curry Shrimp

with Roasted Asparagus and Mushrooms

Wednesday

Tuna Tarragon

with Broccoli Salad

Thursday

Prime Rib

with BBQ Squash

Friday

Mustard Tilapia

with Creamy Roast Eggplant

Saturday

Fried Turkey Wings

with Savory & Sweet Salad

Sunday

Quick Dijon Cod

with Stir-Fried Mushrooms

This Week’s Grocery List

	1/2 teaspoon black pepper		1 teaspoon dried oregano
	1/4 teaspoon salt

	1 ounce garlic, whole		10 ounces mushrooms
	5-1/4 pounds zucchini

	1/4 teaspoon black pepper		1-1/2 teaspoons garam masala
	1-1/2 teaspoons ground coriander		1/4 teaspoon ground turmeric
	1 teaspoon salt

	1-1/4 pounds Broccoli, raw		1/2 ounce garlic, whole
	1/3 cup golden raisins		1/4 pound green onions

	1 teaspoon dried oregano		1 teaspoon garlic powder
	1/8 teaspoon salt

	1-3/4 pounds eggplant		1/4 cup fresh parsley
	1-1/2 ounces garlic, whole