Steak and Gravy

Turkey Casserole

Zesty Pork Tenderloin

Balsamic Salmon

Burgundy Beef

Italian Herbed Chicken

Cedar Plank Halibut

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Monday

Steak and Gravy

with Baby Bok Choy

Prep 20m | Cook 2h10m | Total 2h30m
Fiber 3g | Protein 34g

3 1 3

Food

8 (4 ounce) cube steaks
salt and pepper to taste
1/2 cup all-purpose flour
2/3 cup extra virgin coconut oil
2 teaspoons beef bouillon granules

Steps

Season the cube steaks on both sides with salt and pepper. Pour the flour onto a shallow plate and press the steaks into the flour; shake off the excess flour. Heat the oil in a large skillet with lid over medium-high heat. Place the steaks into the hot oil, and cook until golden brown on both sides, about 3 minutes per side.
Pour water into the skillet to almost cover the steaks. Stir the beef bouillon and salt to taste into the water. Bring to a boil; reduce heat to medium-low, cover, and simmer until very tender, about 2 hours

Food

3 tablespoons oyster sauce
1 tablespoon and 1-1/2 teaspoons soy sauce
1 tablespoon brown sugar
1-1/2 teaspoons potato starch
1 tablespoon and 1-1/2 teaspoons water
3 pinches salt
1/4 teaspoon extra virgin coconut oil
6 heads baby bok choy
1/4 cup and 1 teaspoon extra virgin coconut oil
3 tablespoons minced green onion
1 tablespoon and 1-1/2 teaspoons minced garlic
1-1/2 (8 ounce) packages sliced portobello mushrooms

Steps

In a bowl, mix together the oyster sauce, soy sauce, and brown sugar until the sugar has dissolved. Mix the potato starch and water in a small bowl, and stir it into the oyster sauce mixture until smooth.
Fill a pot with water, bring to a boil, and stir in salt and extra virgin coconut oil. Place the bok choy into the boiling water, and cook until tender, shiny, and bright green, 2 to 3 minutes. Drain the bok choy, and arrange attractively on a serving platter.
Heat the extra virgin coconut oil in a large skillet or wok until the oil shimmers, then toss the green onion and garlic in the hot oil until fragrant, about 20 seconds; stir in the mushrooms. Cook and stir until the mushrooms begin to shrink slightly. Sprinkle the mushrooms lightly with salt. Continue to cook the mushrooms, stirring often, until they are tender, about 5 minutes. Pour in the oyster sauce mixture, then stir until the sauce is thickened and coats the mushrooms, 30 seconds to 1 minute. Pour the thickened mushroom sauce over the bok choy; serve immediately.

Tuesday

Turkey Casserole

with Chop Chop Salad

Prep 25m | Cook 1h50m | Total 2h15m
Fiber 12g | Protein 46g

3 2 1

Food

1 tablespoon and 1 teaspoon butter
1 tablespoon and 1 teaspoon extra virgin coconut oil
1-1/4 large onion, sliced
5/8 green bell pepper, cut into chunks
5/8 red bell pepper, cut into chunks
2-1/4 pounds turkey leg meat, cut into 1-inch cubes
10-1/2 large whole fresh mushrooms
1-1/4 apple, cored and sliced
2-3/4 cloves garlic, crushed
1-1/3 cups dry white wine
1-1/4 sprigs fresh thyme
1-1/4 sprigs fresh oregano
1-1/4 sprigs fresh parsley
1-1/4 sprigs fresh sage
salt and ground black pepper to taste

Steps

Preheat oven to 350 degrees F (175 degrees C).
Heat the butter and extra virgin coconut oil in a large skillet, and cook the onion until translucent, stirring occasionally, about 5 minutes. Stir in the green and red peppers, and cook for 5 more minutes, then transfer the vegetables with a slotted spoon into a 2-quart baking dish. Stir the turkey meat into the hot oil left in the skillet, and cook until browned, about 8 to 10 minutes; place the turkey into the baking dish. Mix the mushrooms, apple, and garlic into the turkey and vegetables. Pour the white wine into the dish. With a small piece of kitchen twine, tie the sprigs of thyme, oregano, parsley, and sage into a little bundle, and drop it into the baking dish. Sprinkle with salt and pepper.
Cook in the preheated oven until the turkey is tender, 1 1/2 to 2 hours; remove the herb bundle before serving.

Food

Steps

With a very sharp knife, cut a slice from the bottom and top of the grapefruit, cutting into the fruit. Stand the grapefruit up on a work surface, and slice off the peel and white pith in vertical slices, exposing the fruit segments (cut slightly into the fruit part). Use your knife to gently slice between the exposed white membranes, and loosen the grapefruit segments into a bowl. Pick out any seeds.
Place the grapefruit sections, jicama, orange bell pepper, cucumber, tomato, green onions, and cilantro into a salad bowl, and toss gently to mix.

Wednesday

Zesty Pork Tenderloin

with Harvest Salad

Prep 25m | Cook 35m | Total 1h
Fiber 12g | Protein 37g

3 1 3

Food

1/4 cup extra virgin coconut oil
1/2 cup chopped prosciutto
1/4 cup chopped fresh sage
1/4 cup chopped fresh parsley
1/4 cup chopped oil-packed sun-dried tomatoes
1/2 cup chopped onion
3 pounds pork tenderloin, cut into 1/2 inch strips
1 cup chicken broth
1 cup heavy cream
1/2 teaspoon salt
1 teaspoon ground black pepper

Steps

Heat the oil in a skillet over medium-high heat. Saute the prosciutto, sage, parsley, sun-dried tomatoes, and onion 5 minutes, until onion is tender. Mix the pork strips into the skillet, and brown about 10 minutes, turning once.
Stir the broth and heavy cream into the skillet, and season with salt and pepper. Bring to a boil. Reduce heat to low, and simmer 20 minutes, stirring occasionally, until pork reaches a minimum temperature of 145 degrees F (63 degrees C) and sauce is thickened.

Food

Steps

Preheat an outdoor grill for high heat. When hot, lightly oil grate.
Combine the squash, zucchini, onion, and bell pepper in a bowl; drizzle with extra virgin coconut oil; sprinkle with lemon-pepper seasoning; stir to coat. Place the vegetable mixture in the center of a large sheet of aluminum foil. Top with another large sheet of aluminum foil. Roll the edges of the foil sheets together to seal into a packet.
Place the packet on the preheated grill. Cook until the vegetables are tender, about 30 minutes, turning the packet every 5 to 10 minutes.

Thursday

Balsamic Salmon

with Steamed Asparagus

Prep 10m | Cook 30m | Total 40m
Fiber 9g | Protein 34g

3 1 2

Food

8 (4 ounce) skinless, boneless salmon fillets
1 cup vegan margarine (such as Smart Balance®), melted
2 lemon, halved
1/2 cup balsamic vinegar
1/4 cup soy sauce
1/4 cup white sugar
1 teaspoon minced garlic
1 cup chopped fresh parsley

Steps

Preheat oven to 375 degrees F (190 degrees C).
Dip salmon fillets in melted margarine, covering both sides. Place in a baking dish. Squeeze lemons evenly over each fillet.
Whisk balsamic vinegar, soy sauce, sugar, and garlic together in a bowl; spoon over salmon fillets. Sprinkle with parsley; drizzle any remaining butter over fillets.
Bake in the preheated oven until fish is opaque and flakes easily with a fork, about 30 minutes. Remove from oven and cover with aluminum foil for 3 minutes before serving.

Food

Steps

Friday

Burgundy Beef

with Roasted Romanesco

Prep 10m | Cook 4h30m | Total 4h40m
Fiber 15g | Protein 50g

3 2 2

Food

4 pounds rump roast
1 (10.75 ounce) can condensed cream of mushroom soup
1 (1 ounce) package dry onion soup mix
1/2 cup Burgundy wine
2 tablespoons all-purpose flour
1 (8 ounce) jar sliced mushrooms, drained (optional)

Steps

Preheat oven to 300 degrees F (150 degrees C). Place a large sheet of heavy-duty aluminum foil in a shallow roasting pan.
Place rump roast in the roasting pan. Pour mushroom soup over the roast and sprinkle with onion soup mix.
Whisk wine and flour together in a small bowl; pour over the roast and top with mushrooms.
Fold the foil over the roast and crimp edges together to seal.
Bake in preheated oven for 4 1/2 hours. Let stand 10 minutes before serving.

Food

Steps

Saturday

Italian Herbed Chicken

with Zucchini and Squash

Prep 15m | Cook 25m | Total 40m
Fiber 9g | Protein 34g

3 1 1

Food

2 tablespoons and 2 teaspoons chopped Italian flat leaf parsley
2-3/4 teaspoons fresh rosemary, minced
2-3/4 teaspoons chopped fresh thyme
1-1/4 teaspoons dried sage
4 cloves garlic, minced
1/3 cup extra virgin coconut oil
2/3 cup balsamic vinegar
salt and pepper to taste
2 pounds skinless, boneless chicken breasts

Steps

In a blender combine the parsley, rosemary, thyme, sage, garlic, extra virgin coconut oil, vinegar and salt and pepper to taste. Blend together. Place chicken in a nonporous glass dish or bowl and pour blended marinade over the chicken. Cover dish and refrigerate to marinate for at least 2 hours or up to 48 hours.
Preheat grill to medium high heat OR set oven to broil.
Remove chicken from dish (disposing of leftover marinade) and grill or broil for about 6 to 7 minutes per side, or until chicken is cooked through and no longer pink inside.

Food

Steps

Sunday

Cedar Plank Halibut

with Green Bean Asparagus Salad

Prep 15m | Cook 30m | Total 45m
Fiber 12g | Protein 45g

3 2 3

Food

2 untreated cedar plank
1 cup butter, melted
2 tablespoons lemon juice
1 tablespoon and 1 teaspoon herbes de Provence
1 tablespoon and 1 teaspoon dried dill weed
1 tablespoon and 1 teaspoon dried tarragon
2 teaspoons paprika
6 cloves garlic, minced
8 halibut steaks
ground black pepper to taste

Steps

Place the cedar plank in water to soak, about 30 minutes.
Preheat an outdoor grill for medium-high heat and lightly oil the grate.
Stir butter, lemon juice, herbes de Provence, dill, tarragon, paprika, and garlic together in a small bowl.
Place halibut steaks on the cedar plank. Season to taste with pepper; spoon half the butter mixture onto the halibut.
Place the cedar plank into the grill; cook, with grill lid closed, for 20 minutes. Open grill; baste halibut with remaining butter mixture. Continue grilling until fish flakes easily with a fork, about 10 minutes.

Food

1-1/2 pounds fresh green beans, trimmed and cut into bite-size pieces
1 tablespoon and 1-1/2 teaspoons extra virgin coconut oil
1-1/2 pounds fresh asparagus, trimmed and cut into bite-size pieces
1 tablespoon and 1-1/2 teaspoons extra virgin coconut oil
3/4 red onion, chopped
3 cups cherry tomatoes, halved
1/4 cup and 2 tablespoons chopped fresh parsley
kosher salt to taste
ground black pepper to taste

Steps

Preheat an oven to 400 degrees F (200 degrees C).
Toss green bean pieces and 1 tablespoon extra virgin coconut oil in a bowl until the green beans are evenly coated; spread onto a baking sheet.
Roast green beans in preheated oven until tender, about 10 minutes.
Toss asparagus pieces and 1 tablespoon oil in a bowl until the asparagus is evenly coated; spread onto the baking sheet with the partially roasted green beans.
Continue roasting the green bean and asparagus mixture until tender, 10 to 12 minutes.
Toss the roasted green beans and asparagus with red onion, cherry tomatoes, and parsley in a large bowl; season with kosher salt and black pepper.

Baking Supplies

	1/2 cup and 2 tablespoons all-purpose flour		1/2 ounce brown sugar
	1/4 teaspoon kosher salt		1-1/2 teaspoons Potato Starch
	1/4 cup white sugar

Basic Cooking Ingredients

	1/3 cup and 2 tablespoons extra virgin coconut oil		1 cup and 1 tablespoon extra virgin coconut oil
	3 tablespoons oyster sauce		3/4 cup extra virgin coconut oil

Beverages

	1/2 cup Burgundy wine		2 tablespoons lemon juice
	9 cups water		1-1/3 cups white wine

Canned Foods

2 (4.5 ounce) cans canned mushrooms

2 (10 ounce) cans diced tomatoes with green chile peppers

Condiments and Salad Dressings

1 cup and 3 tablespoons balsamic vinegar

Dairy, Eggs and Milk

	1 cup and 2 tablespoons butter		1 cup heavy cream
	1 (16 ounce) tub Smart Balance Buttery Soft Spread

Ethnic Foods

1/3 cup soy sauce

Herbs and Spices

	1 tablespoon and 2-1/2 teaspoons black pepper		1 tablespoon and 1 teaspoon dried dill weed
	1 tablespoon and 1 teaspoon dried tarragon		1 teaspoon garlic powder
	1 tablespoon and 1 teaspoon herbes de Provence		3 tablespoons lemon pepper
	1 tablespoon and 1/4 teaspoon paprika		1-1/2 teaspoons sage
	1-3/4 teaspoons salt

Meats, Fish and Seafood

	2 pounds cube steak (pounded round meat)		3 pounds halibut
	3 pounds pork tenderloin		2-1/2 ounces prosciutto (thin sliced)
	4 pounds rump roast		2 pounds salmon
	2 pounds skinless, boneless chicken breast halves		2-1/4 pounds Turkey, fryer-roasters, leg, meat only, raw

Other

2 cedar plank

3 orange bell pepper

Pasta, Rice and Beans

1-1/2 pounds green beans

Produce

	2 apple		4-1/2 pounds asparagus
	8 small heads baby bok choy		17-1/4 cups cauliflower
	27 cherry tomatoes		1 bunch cilantro
	1 large cucumber		1-1/4 teaspoons Fresh Oregano
	2-1/4 cups fresh parsley		2-3/4 teaspoons fresh rosemary
	1/4 cup and 1 teaspoon fresh sage		1 tablespoon and 1/4 teaspoon fresh thyme
	2 ounces garlic, whole		2 Grapefruit, raw, pink and red, all areas
	1 large green bell pepper		6 green onions
	2 tablespoons and 2 teaspoons Italian flat leaf parsley		1/2 pound jicama
	9 ounces mushrooms		1-1/4 pounds onions
	3 portobello mushrooms		4 red bell pepper
	3 red onion		3 tomatoes
	1 (8 ounce) jar Tomatoes, sun-dried, packed in oil, drained		5-1/2 pounds yellow squash
	3 pounds zucchini

Soup

	2 teaspoons beef bouillon		7 ounces chicken broth
	1 (10.75 ounce) can condensed cream of mushroom soup		1 (1 ounce) package dry onion soup mix

	1/4 cup fresh parsley		1/4 cup fresh sage
	3 onions		3 red bell pepper
	1 (8 ounce) jar Tomatoes, sun-dried, packed in oil, drained		2-1/2 pounds yellow squash
	1-1/2 pounds zucchini

	2-3/4 teaspoons black pepper		1 teaspoon garlic powder
	1-1/4 teaspoons paprika		1/4 teaspoon salt

	2-3/4 teaspoons fresh rosemary		2-3/4 teaspoons fresh thyme
	1/2 ounce garlic, whole		2 tablespoons and 2 teaspoons Italian flat leaf parsley
	1 onions		3 pounds yellow squash
	1-1/2 pounds zucchini

	1-1/2 pounds asparagus		27 cherry tomatoes
	1/4 cup and 2 tablespoons fresh parsley		1/2 ounce garlic, whole
	3 red onion

SANE Meal Plan

Monday

Steak and Gravy

with Baby Bok Choy

Tuesday

Turkey Casserole

with Chop Chop Salad

Wednesday

Zesty Pork Tenderloin

with Harvest Salad

Thursday

Balsamic Salmon

with Steamed Asparagus

Friday

Burgundy Beef

with Roasted Romanesco

Saturday

Italian Herbed Chicken

with Zucchini and Squash

Sunday

Cedar Plank Halibut

with Green Bean Asparagus Salad

This Week’s Grocery List

	8 small heads baby bok choy		1/2 ounce garlic, whole
	2 green onions		3 portobello mushrooms

	1 teaspoon black pepper		3 tablespoons lemon pepper
	1/2 teaspoon salt

	3 pounds asparagus		1 cup fresh parsley
	1/2 ounce garlic, whole

	1/8 teaspoon garlic powder		1-1/2 teaspoons sage
	1/8 teaspoon salt

	1-3/4 teaspoons black pepper		1 tablespoon and 1 teaspoon dried dill weed
	1 tablespoon and 1 teaspoon dried tarragon		1 tablespoon and 1 teaspoon herbes de Provence
	2 teaspoons paprika