Eastern Chicken Kabobs

Savory Sea Bass

Simple Round Roast

SANE Ham Steaks

Parmesan Tilapia

Sage Turkey Breast

Cheddar Pollock

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Monday

Eastern Chicken Kabobs

with Nutty Celery Sauté

Prep 30m | Cook 15m | Total 45m
Fiber 12g | Protein 42g

3 2 2

Food

1/3 cup lemon juice
1/3 cup extra virgin coconut oil
1 cup plain yogurt
5 cloves garlic, minced
3 teaspoons tomato paste
2 teaspoons salt
1 1/4 teaspoons dried oregano
1/4 teaspoon ground black pepper
1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cardamom
3 pounds skinless, boneless chicken breast halves – cut into 2 inch pieces
3 onions, cut into large chunks
2 medium green bell pepper, cut into large chunks
1 1/3 cups chopped fresh flat-leaf parsley

Steps

Whisk together the lemon juice, coconut oil, plain yogurt, garlic, tomato paste, salt, oregano, pepper, allspice, cinnamon, and cardamom in a large bowl; add the chicken and toss to coat. Transfer the chicken mixture into a large plastic bag; refrigerate at least 4 hours.
Preheat an outdoor grill for medium-high heat and lightly oil grate. Thread the chicken, onions, and pepper onto metal skewers. Cook on preheated grill until the chicken is golden and no longer pink in the center, about 5 minutes each side. Sprinkle the parsley over the skewers.

Food

Steps

Tuesday

Savory Sea Bass

with Italian Eggplant

Prep 20m | Cook 30m | Total 50m
Fiber 3g | Protein 36g

3 1 1

Food

1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
lemon pepper to taste
sea salt to taste
3 pounds sea bass
1/4 cup butter
3 large cloves garlic, chopped
1 tablespoon and 1 teaspoon chopped Italian flat leaf parsley
2 tablespoons extra virgin coconut oil

Steps

Preheat grill for high heat.
In a small bowl, stir together the garlic powder, onion powder, paprika, lemon pepper, and sea salt. Sprinkle seasonings onto the fish.
In a small saucepan over medium heat, melt the butter with the garlic and parsley. Remove from heat when the butter has melted, and set aside.
Lightly oil grill grate. Grill fish for 7 minutes, then turn and drizzle with butter. Continue cooking for 7 minutes, or until easily flaked with a fork. Drizzle with coconut oil before serving.

Food

Steps

Preheat oven to 375 degrees F (190 degrees C). Brush coconut oil onto a baking sheet.
Mix almond flour, coconut flour, Italian seasoning, salt, and paprika together in a wide, shallow bowl.
Scramble eggs in a shallow bowl.
Dip each eggplant slice into eggs and then press into the flour mixture. Gently toss between your hands so any nut meal that hasn’t stuck can fall away. Arrange “breaded” eggplant onto prepared baking sheet. Brush tops of eggplant slices with melted coconut oil.
Bake in preheated oven for 15 minutes, flip, and continue baking until the eggplant slices begin to brown, 15 to 20 minutes more.

Wednesday

Simple Round Roast

with French Herb Salad

Prep 5m | Cook 3hr | Total 3hr 5min
Protein 40g

3 1 1

Food

1-1/4 (3 pound) beef eye of round roast
salt and pepper to taste

Steps

Preheat the oven to 500 degrees F (260 degrees C). Season the roast with salt and pepper and place in a roasting pan or baking dish. Do not cover or add water.
Place the roast in the preheated oven. Reduce the temperature to 475 degrees F (245 degrees C). Roast for 21 minutes (seven minutes per pound) then turn off the oven and let the roast sit in the hot oven for 2 1/2 hours. Do not open the door at all during this time!
Remove the roast from the oven, the internal temperature should have reached at least 145 degrees F (65 degrees C). Carve into thin slices to serve.

Food

1-1/2 heads romaine lettuce – rinsed, dried and chopped
1-1/2 heads red leaf lettuce – rinsed, dried and chopped
1-1/2 leaves green leaf lettuce – rinsed, dried, and chopped
1-1/2 (5 ounce) packages baby arugula leaves, washed and dried
1-1/2 heads endive – rinsed, dried and chopped
1-1/2 cups frisee lettuce leaves – rinsed, dried, and chopped
1-1/2 cups dandelion leaves – rinsed, dried and chopped (optional)
1-1/2 cups escarole – rinsed, dried and chopped (optional)
1-1/2 cups Batavia lettuce – rinsed, dried and chopped (optional)
4-1/2 leaves fresh basil, chopped
4-1/2 leaves fresh tarragon, chopped
4-1/2 sprigs fresh dill, chopped

Steps

Thursday

SANE Ham Steaks

with Pesto Spinach

Prep 20m | Cook 10m | Total 20m
Fiber 9g | Protein 36g

3 1 2

Food

2 pounds ham steak
extra virgin coconut oil cooking spray
ground black pepper to taste
6 tablespoons extra virgin coconut oil
2 tablespoons Dijon mustard
2 tablespoons lemon juice
2 teaspoons champagne vinegar
1/2 teaspoon ground black pepper
4 (10 ounce) packages mixed salad greens
2/3 cup crumbled reduced-fat feta cheese

Steps

Preheat an outdoor grill for medium-high heat and lightly oil the grate.
Coat ham steak on both sides with cooking spray; season with black pepper to taste.
Grill ham on preheated grill until meat shows good grill marks, 4 to 5 minutes per side. Cut ham into bite-size pieces.
Whisk melted coconut oil, Dijon mustard, lemon juice, champagne vinegar, and 1/4 teaspoon black pepper in a large bowl. Toss mixed greens into dressing to coat. Divide salad onto four plates and top with ham and feta cheese.

Food

Steps

Friday

Parmesan Tilapia

with Crunchy Sprouted Salad

Prep 15m | Cook 10m | Total 25m
Fiber 6g | Protein 34g

3 1 1

Food

Steps

Preheat oven broiler. Grease broiling pan or line with aluminum foil.
Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside. Arrange fillets in a single layer on prepared pan.
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side. Broil until fish flakes easily with a fork, about 2 minutes.

Food

3 cups lentil sprouts
3/4 cup seeded, diced cucumber
3/4 cup seeded, chopped tomato
1/2 cup chopped green onions
3 tablespoons chopped fresh cilantro
3/4 cup thinly sliced radishes (optional)
1 tablespoon and 1-1/2 teaspoons extra virgin olive oil
3 tablespoons lemon juice
1 tablespoon and 1-1/2 teaspoons white wine vinegar
2-1/4 teaspoons dried oregano
3/4 teaspoon garlic powder
2-1/4 teaspoons curry powder
3/4 teaspoon dry mustard
1-1/2 pinches salt and pepper to taste

Steps

Saturday

Sage Turkey Breast

with Quick Fried Cabbage

Prep 20m | Cook 30m | Total 50m
Fiber 9g | Protein 66g

3 2 1

Food

3 tablespoons freshly squeezed lemon juice
5 tablespoons extra-virgin coconut oil
28 leaves fresh sage
4 skinless, boneless turkey breast halves
sea salt and freshly ground black pepper to taste
3 tablespoons unsalted butter
2 lemons, halved

Steps

Mix lemon juice, 3 tablespoons coconut oil, and sage leaves in a large container and place turkey breast halves into the marinade. Allow meat to marinate for 30 minutes at room temperature, turning turkey breasts over occasionally.
Preheat grill for medium heat and lightly oil the grate.
Remove turkey breasts from marinade and reserve the marinade and sage leaves. Sprinkle turkey on both sides with sea salt and black pepper.
Grill turkey breasts on the preheated grill until they show grill marks, the meat is no longer pink inside, and an instant-read meat thermometer inserted into the thickest part of the breast reads at least 160 degrees F (70 degrees C), about 30 minutes. Turn turkey pieces over after 15 minutes.
While turkey is grilling, heat 2 tablespoons coconut oil with unsalted butter in a large skillet over medium-high heat until hot and bubbling. Pour reserved marinade, including sage leaves, into the oil and butter and cook, stirring often, until the marinade has evaporated and the sage leaves are crisply fried, 10 to 15 minutes.
Transfer grilled turkey breasts to a cutting board and season again with salt and black pepper if desired; thickly slice the turkey on the diagonal and arrange on a platter, topped by fried sage leaves and garnished with lemon halves.

Food

Steps

Sunday

Cheddar Pollock

with Avocado Extravaganza Salad

Prep 30m | Cook 25m | Total 55m
Fiber 12g | Protein 52g

3 2 2 1

Food

8 (6 ounce) fillets pollock fillets
2 teaspoons paprika
2 teaspoons black pepper
4 small yellow onion, sliced
4 small green bell pepper, cut into strips
16 (1/4 inch thick) slices red tomato
16 slices Cheddar cheese

Steps

Preheat oven to 350 degrees F (175 degrees C). Spray a baking sheet with butter flavored cooking spray.
Season the pollock fillets with paprika and black pepper. Place on baking sheet and layer with onion, green pepper, and tomato slices.
Bake in preheated oven until fish has cooked and flakes easily, about 15 minutes. Turn oven off, place two slices of cheese on each fillet. Return fish to the oven and allow cheese to melt, about 3 minutes.

Food

Steps

Baking Supplies

	2/3 cup almond flour		1/2 cup and 2 teaspoons blanched slivered almonds
	1/4 cup coconut flour		1/8 teaspoon ground cardamom
	1/2 teaspoon kosher salt		1/4 cup pine nuts
	1/2 teaspoon sea salt		1-1/2 teaspoons xylitol
	1/2 teaspoon erythritol

Basic Cooking Ingredients

	2 cups extra virgin coconut oil		extra virgin coconut oil cooking spray
	3 tablespoons and 1-1/2 teaspoons extra virgin olive oil

Beverages

	1 cup lemon juice		2 tablespoons lime juice
	1/4 cup water

Canned Foods

1/2 ounce tomato paste

Condiments and Salad Dressings

	1 (4 ounce) can black olives		2 teaspoons champagne vinegar
	2 tablespoons cider vinegar		2 tablespoons and 2-1/2 teaspoons light mayonnaise
	1 (8 ounce) jar prepared Dijon-style mustard		1 tablespoon and 1-1/2 teaspoons white wine vinegar

Dairy, Eggs and Milk

	1/2 cup and 2 tablespoons butter		1 pound Cheddar cheese
	6 ounces Feta Cheese-Reduced Fat		1 cup low-fat plain yogurt
	4 large eggs		2 ounces Parmesan cheese
	3 tablespoons unsalted butter

Herbs and Spices

	1 tablespoon and 1-1/4 teaspoons black pepper		1/8 teaspoon celery salt
	2-1/4 teaspoons curry powder		1/4 teaspoon dried basil
	2 tablespoons dried minced onion		1 tablespoon and 1/2 teaspoon dried oregano
	3/4 teaspoon dry mustard		1 teaspoon garlic powder
	1/4 teaspoon ground allspice		1/4 teaspoon ground cinnamon
	1/4 teaspoon ground ginger		2 teaspoons Italian seasoning
	1/4 teaspoon lemon pepper		1/2 teaspoon onion powder
	1 tablespoon and 1 teaspoon paprika		1 tablespoon and 1 teaspoon salt

Meats, Fish and Seafood

	6 ounces bacon		3 pounds Finfish, pollock, walleye, raw
	2-3/4 pounds Finfish, sea bass, mixed species, raw		2 pounds ham steak
	2-3/4 pounds skinless, boneless chicken breast halves		2 pounds tilapia (bream)
	3-3/4 pounds turkey breast		1-1/4 (3 pound) beef eye of round roast

Other

1 lemon (for zesting)

Pasta, Rice and Beans

1/2 pound lentils

Produce

	7 ounces Arugula, raw		1 avocados
	3/4 cup baby spinach		2-1/4 pounds cabbage
	2 pounds celery		1 bunch cilantro
	1 large cucumber		3 ounces dandelion greens
	4-3/4 pounds eggplant		2 medium heads endive
	2-1/2 ounces escarole, raw		1/4 cup and 3 tablespoons fresh basil
	1-1/2 teaspoons fresh dill weed		1 tablespoon and 1-1/2 teaspoons Tarragon-Fresh
	1/4 cup and 3 tablespoons fresh sage		4 tomatoes
	1 ounce garlic, whole		1-1/4 pounds green bell pepper
	1-1/3 cups and 1 tablespoon Italian flat leaf parsley		4 green onions
	1/2 jalapeno chile pepper		1-1/4 pounds leaf lettuce
	3 lemon		1 head lettuce
	1 pound Lettuce, cos or romaine, raw		2-1/2 pounds mixed salad greens
	1-1/2 pounds onions		20 radishes
	1 red bell pepper		4 red onion
	4 roma (plum) tomato

Soup

2 cubes chicken bouillon

	2 pounds celery		1/2 ounce garlic, whole
	1/2 pound green bell pepper		1-1/3 cups Italian flat leaf parsley
	3 onions

SANE Meal Plan

Monday

Eastern Chicken Kabobs

with Nutty Celery Sauté

Tuesday

Savory Sea Bass

with Italian Eggplant

Wednesday

Simple Round Roast

with French Herb Salad

Thursday

SANE Ham Steaks

with Pesto Spinach

Friday

Parmesan Tilapia

with Crunchy Sprouted Salad

Saturday

Sage Turkey Breast

with Quick Fried Cabbage

Sunday

Cheddar Pollock

with Avocado Extravaganza Salad

This Week’s Grocery List

	1/2 cup and 2 teaspoons blanched slivered almonds		1/8 teaspoon ground cardamom
	1 teaspoon xylitol

	1/4 teaspoon black pepper		2 tablespoons dried minced onion
	1-1/4 teaspoons dried oregano		1/4 teaspoon ground allspice
	1/4 teaspoon ground cinnamon		1/4 teaspoon ground ginger
	2 teaspoons salt

	2/3 cup almond flour		1/4 cup coconut flour
	1/4 teaspoon sea salt

	4-3/4 pounds eggplant		1/2 ounce garlic, whole
	1 tablespoon and 1 teaspoon Italian flat leaf parsley

	3/4 cup baby spinach		1/4 cup and 2 tablespoons fresh basil
	1/2 ounce garlic, whole		2-1/2 pounds mixed salad greens

	1 avocados		10 ounces green bell pepper
	1 jalapeno chile pepper		3 onions
	1 red bell pepper		4 red onion
	4 roma (plum) tomato		3 tomatoes