Slow Cooked Pork

Salmon Bake

Sirloin Tip Roast

Bacon Wrapped Chicken

Grilled Swordfish

Stuffed Turkey Breasts

South American Steaks

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Monday

Slow Cooked Pork

with Wine Baked Mushrooms

Prep 20m | Cook 6h | Total 6h20m
Fiber 9g | Protein 47g

3 2 2

Food

5-1/4 cloves garlic
1-1/4 large onion, quartered
2 tablespoons and 2 teaspoons chopped fresh oregano
1 tablespoon and 1 teaspoon ground cumin
1 tablespoon ground ancho chile pepper
2-3/4 teaspoons salt
2-3/4 teaspoons ground black pepper
extra virgin coconut oil
1 tablespoon and 1 teaspoon white wine vinegar
1-1/4 (3 pound) boneless pork loin roast
1-1/4 lime, cut into wedges

Steps

Food

Steps

Tuesday

Salmon Bake

with Creamed Spinach

Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 51g

3 2 2

Food

4 pounds salmon fillet, halved
4 small tomato, chopped
20 green onions, chopped
1 teaspoon salt
1 teaspoon pepper

Steps

Food

Steps

Wednesday

Sirloin Tip Roast

with Grilled Cabbage

Prep 5m | Cook 1h40m | Total 1h45m
Fiber 9g | Protein 56g

3 1 2

Food

4 pounds beef sirloin tip roast
5-1/4 cloves garlic, peeled and halved
1-1/4 teaspoons coarsely ground black pepper

Steps

Preheat oven to 400 degrees F (200 degrees C). Secure roast with cooking twine.
Make 8 (1/2 inch) slits around the roast, and insert 1/2 garlic clove into each slit. Sprinkle with fresh ground pepper. Place on a rack in roasting pan.
Roast in preheated oven for 20 minutes. Reduce heat to 325 degrees F, and insert meat thermometer into roast. Continue cooking about 1 hour, or to desired doneness; remove from oven. Loosely cover with foil, and let roast stand 15 minutes before slicing.
To serve, slice thinly against the grain, and use pan drippings for gravy.

Food

Steps

Preheat an outdoor grill for medium-high heat.
Slice the top off of the head of cabbage so that it will sit flat with the cored side up. Place the butter, ice cube and garlic into the hole where the core used to be. Season with salt and pepper. Wrap tightly with foil, sealing at the top of the head.
Place wrapped cabbage core side down directly on the grate. Let cook for 25 to 30 minutes, or until tender. Slice into wedges, and serve.

This Meal’s Grocery List

Dairy, Eggs and Milk

1/2 cup butter

Herbs and Spices

1-1/4 teaspoons black pepper

1/8 teaspoon salt

Meats, Fish and Seafood

4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw

Other

2 cubes ice

Produce

3-1/4 pounds cabbage

1 ounce garlic, whole

Go To Full Week’s Grocery List

Thursday

Bacon Wrapped Chicken

with Tomato Cucumber Salad

Prep 15m | Cook 16m | Total 31m
Fiber 9g | Protein 40g

3 1 2

Food

2 tablespoons and 2 teaspoons garlic powder
8 skinless, boneless chicken breast halves
salt and pepper to taste
8 sprigs fresh rosemary
8 thick slices bacon

Steps

Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
Sprinkle 1 teaspoon garlic powder on a chicken breast and season with salt and pepper. Lay one rosemary sprig on the chicken breast. Wrap the bacon around the chicken to hold the rosemary on. Secure the bacon with a toothpick or an additional thick rosemary stem.
Cook the chicken breasts until no longer pink in the center and the juices run clear, 8 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Stay near the grill to combat any flare ups from the bacon. Remove the toothpicks before serving.

Food

Steps

Friday

Grilled Swordfish

with Fajita Veggies

Prep 30m | Cook 20m | Total 50m
Fiber 9g | Protein 35g

3 1 1

Food

8 cloves garlic
2/3 cup white wine
1/2 cup lemon juice
1/4 cup soy sauce
1/4 cup extra virgin coconut oil
2 tablespoons poultry seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
8 swordfish steaks
2 tablespoons chopped fresh parsley (optional)
8 slices lemon, for garnish (optional)

Steps

In a glass baking dish, combine the garlic, white wine, lemon juice, soy sauce, extra virgin coconut oil, poultry seasoning, salt and pepper. Mix just to blend. Place swordfish steaks into the marinade, and refrigerate for 1 hour, turning frequently.
Preheat an outdoor grill for high heat, and lightly oil the grate.
Grill swordfish steaks for 5 to 6 minutes on each side. Garnish with parsley and lemon wedges.

Food

Steps

In a large frying pan over a medium heat, saute extra virgin coconut oil and garlic. Let the garlic saute for 2 minutes, stir in the green and yellow bell peppers. Let the peppers saute for 2 minutes, stir in the onions. After two minutes add the mushrooms and green onions to the frying pan. Season the vegetables with lemon pepper to taste and stir well. Cover the frying pan and cook until all of the vegetables are tender.

Saturday

Stuffed Turkey Breasts

with Cucumber Salad

Prep 20m | Cook 25m | Total 45m
Fiber 6g | Protein 59g

3 2 1

Food

1/4 cup extra virgin coconut oil, divided
4 links apple maple chicken sausage, casings removed
2 small onion, diced
4 cloves garlic, minced
2/3 cup crusty bread cubes
2 tablespoons and 2 teaspoons finely chopped fresh parsley
1 tablespoon finely chopped fresh sage
2 (1 1/2-pound) skinless, boneless turkey breast half, halved lengthwise and pounded to 1/2-inch thickness
salt and ground black pepper to taste
2 cups turkey stock

Steps

Heat 1 tablespoon extra virgin coconut oil in a nonstick skillet over medium-high heat. Cook and stir sausage in hot oil, breaking it up with a wooden spoon, until browned and crumbly, 5 to 10 minutes. Transfer cooked sausage to a large bowl and return skillet to heat.
Cook and stir onion and garlic in hot skillet until softened and fragrant, 3 to 4 minutes; transfer to bowl with sausage.
Blend bread cubes in a food processor until finely ground. Add bread crumbs, parsley, and sage to sausage mixture; stir until stuffing is completely combined.
Season turkey breasts with salt and pepper. Place 1/2 the stuffing mixture onto each breast. Roll turkey breasts around stuffing, tucking the sides in as you roll. Tie twine around each rolled turkey breast to secure the roll. Season each roll with salt and pepper.
Preheat oven to 350 degrees F (175 degrees C).
Heat remaining 1 tablespoon olive oil in a large oven-proof skillet over medium-high heat. Place turkey rolls in hot oil and cook until golden brown on all sides, 3 to 5 minutes per side.
Pour turkey stock into the skillet and bring stock to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Transfer skillet to oven.
Cook in the preheated oven until turkey rolls are no longer pink in the center and the juices run clear, 10 to 12 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Remove rolls from the oven to rest for 5 minutes. Cut into 1-inch slices.

Food

Steps

Spread cucumber slices in a thin layer on a large platter. Sprinkle salt generously over the cucumber. Let salt soak into cucumber slices for about 30 minutes.
Transfer cucumber to a colander and rinse with cold water; drain thoroughly and transfer to a dry surface. Pat cucumbers dry with paper towel.
Whisk vinegar, extra virgin coconut oil, sugar, and dill together in a large bowl. Add cucumber slices and tomatoes; toss to coat.

Sunday

South American Steaks

with Indian Carrot Salad

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

3 2 2

Food

3 pounds skirt steak, trimmed and cut into 2 1/2-inch wide pieces
2 teaspoons adobo seasoning, or to taste
3 tablespoons extra virgin coconut oil
2 tablespoons butter

Steps

Food

Steps

Bakery Items

2-1/2 ounces Bread, french or vienna (includes sourdough)

Baking Supplies

	2 teaspoons adobo seasoning		2 tablespoons poultry seasoning
	1 ounce salted peanuts		1 tablespoon and 2 teaspoons white sugar

Basic Cooking Ingredients

1/4 cup extra virgin coconut oil

1-1/4 cups extra virgin coconut oil

Beverages

1/2 cup and 2 tablespoons lemon juice

1-1/4 cups white wine

Canned Foods

13 ounces evaporated milk

1 (15 ounce) can kidney beans

Condiments and Salad Dressings

	1 (16 fl oz) bottle balsamic vinaigrette salad dressing		1/2 cup balsamic vinegar, white – CLONE – Balsamic Vinegar-60 Grain
	1 tablespoon and 1 teaspoon white wine vinegar

Dairy, Eggs and Milk

1/2 cup and 2 tablespoons butter

Ethnic Foods

1/4 cup soy sauce

Frozen Foods

2 pounds frozen spinach

Herbs and Spices

	1 tablespoon and 2-1/4 teaspoons black pepper		1 teaspoon dried dill weed
	3/4 teaspoon dried minced onion		1-1/2 teaspoons dried thyme
	3 tablespoons and 1/2 teaspoon garlic powder		1 tablespoon and 3/4 teaspoon ground cumin
	1/8 teaspoon lemon pepper		2 tablespoons and 3/4 teaspoon salt

Meats, Fish and Seafood

	11 ounces bacon		4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw
	9 ounces chicken and apple sausage		2-1/2 pounds Finfish, swordfish, raw
	4 pounds pork loin		4 pounds salmon
	2 pounds skinless, boneless chicken breast halves		3 pounds Skirt steak
	3 pounds turkey breast

Natural/Organic Foods

7 ounces tofu

Other

2 cubes ice

Produce

	3-1/4 pounds cabbage		1-1/2 pounds carrots
	2 bunches cilantro		4 cups cucumber
	3 large cucumber		1/2 ounce dried ancho chiles
	1/4 cup and 2 tablespoons fresh basil		2 tablespoons and 2 teaspoons Fresh Oregano
	1/4 cup and 2 teaspoons fresh parsley		3 tablespoons and 1 teaspoon fresh rosemary
	1 tablespoon fresh sage		3-1/2 ounces garlic, whole
	1-1/4 pounds green bell pepper		14 ounces green onions
	1 lemon		2 lime
	3-1/4 pounds mushrooms		1-3/4 pounds onions
	3 pounds tomatoes		3-3/4 cups and 2 tablespoons yellow bell pepper

Soup

2 cups turkey stock

	2 tablespoons fresh parsley		1-1/2 ounces garlic, whole
	1-1/4 pounds green bell pepper		1/4 pound green onions
	1 lemon		6 ounces mushrooms
	2 onions		3-3/4 cups and 2 tablespoons yellow bell pepper

	4 cups cucumber		2 tablespoons and 2 teaspoons fresh parsley
	1 tablespoon fresh sage		1/2 ounce garlic, whole
	2 onions		5 tomatoes

SANE Meal Plan

Monday

Slow Cooked Pork

with Wine Baked Mushrooms

Tuesday

Salmon Bake

with Creamed Spinach

Wednesday

Sirloin Tip Roast

with Grilled Cabbage

Thursday

Bacon Wrapped Chicken

with Tomato Cucumber Salad

Friday

Grilled Swordfish

with Fajita Veggies

Saturday

Stuffed Turkey Breasts

with Cucumber Salad

Sunday

South American Steaks

with Indian Carrot Salad

This Week’s Grocery List

	2-3/4 teaspoons black pepper		1-1/2 teaspoons dried thyme
	1 tablespoon and 3/4 teaspoon ground cumin		1 tablespoon salt

	1 teaspoon black pepper		3/4 teaspoon dried minced onion
	1-1/2 teaspoons garlic powder		1 teaspoon salt

	1/4 teaspoon black pepper		1/8 teaspoon lemon pepper
	1/2 teaspoon salt

	2 teaspoons adobo seasoning		1 ounce salted peanuts
	1 tablespoon white sugar