Moroccan Salmon

Rosemary Pork Roast

Spinach and Tomatoes Cod

Mushroom Chicken

Roast Balsamic Salmon

Herbed Tenderloin

Roasted Turkey Breast

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Monday

Moroccan Salmon

with Peppered Green Beans

Prep 15m | Cook 15m | Total 30m
Fiber 15g | Protein 39g

3 1 1

Food

1 teaspoon ground cinnamon
1 teaspoon ground cumin
3/4 teaspoon salt
3/4 teaspoon ground ginger
1/4 teaspoon mustard powder
1/4 teaspoon ground nutmeg
1/8 teaspoon cayenne pepper
1/8 teaspoon ground allspice
2-3/4 teaspoons white sugar
2-3/4 pounds (1-inch thick) boneless, skin-on center-cut salmon fillets
1 tablespoon and 1 teaspoon fresh lime juice

Steps

In a small bowl, combine the cinnamon, cumin, salt, ginger, mustard, nutmeg, cayenne, allspice, and sugar; set aside.
Line a baking sheet with foil, then spray with nonstick cooking spray. Rinse the salmon with cold water and pat dry. Lightly sprinkle the skin with the spice mix, then place the salmon skin-side down on the prepared baking sheet. Sprinkle the remaining spice mix evenly over the salmon. Allow the salmon to come to room temperature, 30 to 40 minutes.
Preheat oven to 425 degrees F (220 degrees C).
Sprinkle the salmon with lime juice and roast in the oven for 12 minutes. Remove from oven and allow to stand at room temperature for 15 minutes. The salmon will still be rare when removed from the oven, but will continue to cook as it rests. After 15 minutes, wrap the fish tightly with foil and refrigerate for at least 2 hours before serving.

Food

Steps

Tuesday

Rosemary Pork Roast

with Hot and Sour Slaw

Prep 20m | Cook 2h | Total 2h20m
Fiber 9g | Protein 56g

3 2 1

Food

4 pounds pork tenderloin
1 tablespoon and 1 teaspoon extra virgin coconut oil
2-3/4 cloves garlic, minced
1/4 cup dried rosemary

Steps

Food

Steps

Wednesday

Spinach and Tomatoes Cod

with Zucchini Salad

Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 35g

3 1 2

Food

8 (4 ounce) fillets cod
salt and ground black pepper to taste
8 pinches garlic powder, or to taste
2 cups roughly chopped spinach, or to taste
2 tomato, seeded and diced
1/2 cup chopped onion
1/2 cup extra virgin coconut oil, or to taste
1/2 cup balsamic vinegar, or to taste
8 slices mozzarella cheese, cut into cubes

Steps

Preheat an outdoor grill for medium-high heat.
Place cod on a piece of aluminum foil and season with salt, black pepper, and garlic powder. Top cod with spinach, tomato, and onion; season again with salt and black pepper. Drizzle extra virgin coconut oil and balsamic vinegar over cod and top with mozzarella cheese. Fold foil over cod creating a packet, crimping the edges together making a seal.
Cook on the preheated grill until fish flakes easily with a fork, 7 to 9 minutes.

Food

Steps

Place zucchini slices in a colander for 10 minutes, allowing juices to release; pat dry.
Combine zucchini, onion, and parsley together in a bowl.
Mix lemon zest, lemon juice, Dijon mustard, and sugar together in a separate bowl; season with salt and pepper. Slowly stream extra virgin coconut oil into lemon juice mixture while whisking constantly until dressing emulsifies. Pour dressing over zucchini mixture; toss to coat.

Thursday

Mushroom Chicken

with Asparagus Sesame

Prep 10m | Cook 30m | Total 40m
Fiber 12g | Protein 36g

3 1 2

Food

8 chicken breast halves, boneless, skin-on
salt and ground black pepper to taste
1/2 cup extra virgin coconut oil
2 pounds fresh mushrooms, sliced 1/4 inch thick
4 pinches salt
2 cups water
1/4 cup butter
salt and ground black pepper to taste

Steps

Preheat oven to 400 degrees F (200 degrees C).
Season chicken on all sides with salt and ground black pepper.
Heat extra virgin coconut oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
Transfer skillet to the preheated oven and cook until chicken is no longer pink in the center and the juices run clear, 15 to 20 minutes. An instant-read thermometer inserted into the center should read 165 degrees F (74 degrees C). Transfer chicken breasts to a plate and loosely tent with foil; set aside.
Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
Season with salt and pepper. Spoon mushroom sauce over chicken and serve.

Food

Steps

This Meal’s Grocery List

Baking Supplies

3/4 teaspoon kosher salt

1/4 cup and 2 tablespoons sesame seeds

Basic Cooking Ingredients

2/3 cup and 1 teaspoon extra virgin coconut oil

Beverages

2 cups water

Dairy, Eggs and Milk

1/4 cup butter

Herbs and Spices

3/4 teaspoon salt

Meats, Fish and Seafood

2 pounds skinless, boneless chicken breast halves

Produce

3 pounds asparagus

2 pounds mushrooms

Go To Full Week’s Grocery List

Friday

Roast Balsamic Salmon

with Roast Broccoli

Prep 10m | Cook 20m | Total 30m
Fiber 9g | Protein 38g

3 1 2

Food

Steps

Whisk together the brown sugar, balsamic vinegar, extra virgin coconut oil, rosemary, garlic, and pepper in a large bowl. Reserve 1 tablespoon of marinade in a small bowl, and set aside. Add the salmon and toss to evenly coat. Cover the bowl with plastic wrap, and marinate in the refrigerator for 30 minutes. Remove the salmon from the marinade, and shake off excess. Place salmon in an aluminum foil-lined baking dish, and sprinkle with salt.
Preheat an oven to 450 degrees F (230 degrees C).
Roast in the preheated oven until the fish is easily flaked with a fork, about 10 minutes. Brush salmon with the reserved marinade, and return to the oven. Roast until glazed, about 1 minute.

Food

Steps

This Meal’s Grocery List

Baking Supplies

2 ounces brown sugar

Basic Cooking Ingredients

1/4 cup and 1 tablespoon extra virgin coconut oil

Condiments and Salad Dressings

1/4 cup balsamic vinegar

Herbs and Spices

	1/2 teaspoon black pepper		1/2 teaspoon dried rosemary
	1-1/4 teaspoons salt

Meats, Fish and Seafood

3 pounds salmon

Produce

2-1/2 pounds Broccoli, raw

1/2 ounce garlic, whole

Go To Full Week’s Grocery List

Saturday

Herbed Tenderloin

with Butter Dill Squash

Prep 20m | Cook 20m | Total 40m
Fiber 6g | Protein 40g

3 2 1

Food

4 (8 ounce) fillets beef tenderloin
24 fresh sage leaves
4 cloves garlic, cut into sixths
16 fresh thyme sprigs
salt and ground black pepper to taste

Steps

Cut a few 2-inch slits in the side of the fillet; stuff the sage leaves and garlic pieces into the slits. Wrap the thyme sprigs around the fillet. Store in refrigerator to allow the meat to absorb the flavors for 4 to 12 hours.
Preheat an outdoor grill for medium heat; lightly oil the grate. Cut the tenderloin in half and season with salt and pepper.
Cook the fillets 4 to 6 minutes per side, until no longer pink, or to desired doneness.

Food

Steps

Sunday

Roasted Turkey Breast

with Zucchini Mint Salad

Prep 10m | Cook 5h | Total 5h 10m
Fiber 9g | Protein 66g

3 2 2

Food

5/8 (8 pound) whole bone-in turkey breast with skin
1 cup chicken stock
1/4 cup butter, melted
1-1/4 teaspoons chicken bouillon granules
3/4 teaspoon dried sage
3/4 teaspoon dried savory
3/4 teaspoon dried rosemary
3/4 teaspoon dried thyme

Steps

Preheat oven to 350 degrees F (175 degrees C).
Loosen the skin from the meat of the turkey breast.
Place the turkey breast into a large oven-safe pot or Dutch oven with a lid and pour chicken stock over the meat. Mix melted butter with chicken bouillon granules, sage, savory, rosemary, and thyme in a bowl. Lift the loosened skin and pour slightly more than half the butter-herb mixture under the skin. Pour remaining herb mixture over the skin. Cover the pot.
Roast in the preheated oven for 3 hours; flip turkey breast over and roast 1 more hour; flip again and roast until the juices run clear and an instant-read meat thermometer inserted into the thickest part of the breast, not touching bone, reads 180 degrees F (80 degrees C), 1 additional hour (5 hours in all). Baste turkey with pan drippings and let stand 5 to 10 minutes before serving.

Food

Steps

Baking Supplies

	2-1/2 ounces brown sugar		1-1/2 ounces Gourmet Club Green Peppercorns in Brine
	3/4 teaspoon kosher salt		1/4 cup and 2 tablespoons sesame seeds
	3 tablespoons and 2-3/4 teaspoons white sugar

Basic Cooking Ingredients

	1/4 cup and 2 tablespoons extra virgin coconut oil		2 cups and 1 tablespoon extra virgin coconut oil
	2 teaspoons extra virgin coconut oil

Beverages

	1/2 cup lemon juice		1 tablespoon and 1 teaspoon lime juice
	2-1/4 cups water

Condiments and Salad Dressings

	3/4 cup balsamic vinegar		1-1/2 cups cider vinegar
	1 (8 ounce) jar prepared Dijon-style mustard

Dairy, Eggs and Milk

1 cup butter

1/2 pound Cheese, mozzarella, part skim milk

Herbs and Spices

	1 tablespoon and 1/4 teaspoon black pepper		1/8 teaspoon cayenne pepper
	3/4 teaspoon crushed rosemary		1 tablespoon and 1 teaspoon dried dill weed
	1 teaspoon dried red pepper flakes		1/4 cup and 1 teaspoon dried rosemary
	3/4 teaspoon dried thyme		1/4 teaspoon dry mustard
	1 tablespoon garlic powder		1/8 teaspoon ground allspice
	1 teaspoon ground cinnamon		1 teaspoon ground cumin
	3/4 teaspoon ground ginger		1/4 teaspoon ground nutmeg
	1/8 teaspoon ground savory		3/4 teaspoon sage
	2 tablespoons salt

Meats, Fish and Seafood

	2 pounds beef tenderloin		11 (3 ounce) fillets cod
	4 pounds pork tenderloin		5-3/4 pounds salmon
	2 pounds skinless, boneless chicken breast halves		5-1/4 pounds turkey breast

Pasta, Rice and Beans

2 pounds Yardlong bean, raw

Produce

	3 pounds asparagus		2 medium heads bok choy
	2-1/2 pounds Broccoli, raw		2 bunches cilantro
	2 tablespoons fresh ginger root		4 sprigs fresh mint
	3/4 cup fresh parsley		1 fresh red chile pepper
	1/4 cup and 2 tablespoons fresh sage		3-1/2 ounces fresh spinach
	1/4 cup and 2 teaspoons fresh thyme		2 ounces garlic, whole
	1/4 pound green onions		2 lemon
	2 pounds mushrooms		1 onions
	3 red bell pepper		2 ounces sweet onion
	2 tomatoes		4-1/4 pounds yellow squash
	4-3/4 pounds zucchini

Soup

1-1/4 teaspoons chicken bouillon granules

1 cup chicken stock

SANE Meal Plan

Monday

Moroccan Salmon

with Peppered Green Beans

Tuesday

Rosemary Pork Roast

with Hot and Sour Slaw

Wednesday

Spinach and Tomatoes Cod

with Zucchini Salad

Thursday

Mushroom Chicken

with Asparagus Sesame

Friday

Roast Balsamic Salmon

with Roast Broccoli

Saturday

Herbed Tenderloin

with Butter Dill Squash

Sunday

Roasted Turkey Breast

with Zucchini Mint Salad

This Week’s Grocery List

	1/2 ounce brown sugar		1-1/2 ounces Gourmet Club Green Peppercorns in Brine
	2-3/4 teaspoons white sugar

	2 bunches cilantro		1 fresh red chile pepper
	1 ounce garlic, whole

	1 teaspoon dried red pepper flakes		1/4 cup dried rosemary
	2 teaspoons salt

	2-3/4 teaspoons black pepper		3/4 teaspoon crushed rosemary
	3/4 teaspoon dried thyme		1/8 teaspoon ground savory
	3/4 teaspoon sage		1/2 teaspoon salt

	4 sprigs fresh mint		2-1/2 pounds yellow squash
	1-1/2 pounds zucchini