Mushroom Garlic Beef

Wine Roasted Chicken

BUTTER WINE SALMON

Orange Infused Pulled Pork

Seafood Stew

Chicken and Sausage Kabobs

Garlic Basil Grilled Shrimp

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Monday

Mushroom Garlic Beef

with Sweet Chard

Prep 10m | Cook 10m | Total 20m
Fiber 6g | Protein 42g

3 2 2

Food

2 cups beef broth
3/4 pound baby portabella mushrooms
1/2 cup chopped green onions
1/2 cup butter
1 teaspoon glucomannan (konjac) flour
1/4 cup dry white wine
8 (7 ounce) beef tenderloin steaks (1 1/2 inches thick)
salt and pepper to taste

Steps

In a medium saucepan over medium heat, combine broth, flour, mushrooms, green onions and butter. Cook, stirring constantly, until golden brown and thickened.
In 10-inch skillet, melt 1 tablespoon of the butter over medium-high heat.
Sprinkle steaks with salt and pepper. Cook steaks 4 to 6 minutes, turning once, until deep brown.
Reduce heat to low. Cover; cook 6 to 8 minutes for medium-rare to medium doneness (don’t overcook; beef will continue to cook while standing). Remove beef to platter; cover to keep warm.
Increase saucepan heat to medium. Cook 3 to 4 minutes, stirring once or twice and scraping up any browned bits, until tender.
Add wine and stir; heat to boiling. Reduce heat; simmer 3 to 5 minutes, stirring occasionally, until sauce is hot. Serve mushroom sauce over steaks.

Food

3 tablespoons extra virgin coconut oil
3 bunches rainbow chard – leaves and stems separated and chopped
1 cup chopped yellow onion
6 (1/4 inch thick) slices fresh ginger root, peeled and julienned
salt and pepper to taste
3 tablespoons SANE honey
1/2 teaspoon maple extract

Steps

Heat the oil in a large skillet over medium heat. Cook the chopped chard stems, onion, and ginger in the hot oil until they begin to soften; season with salt and pepper.
Add the chopped chard leaves to the skillet; reduce heat to low. Continue cooking until the leaves have wilted, about 2 minutes more.
Mix SANE honey and maple extract together in a separate small bowl.
Drizzle the maple honey over the mixture; stir to coat evenly. Remove from heat and serve.

Tuesday

Wine Roasted Chicken

with Roasted Vegetables

Prep 15m | Cook 40m | Total 55m
Fiber 12g | Protein 40g

1 1 1

Food

1 organic roasting chickens or 4 lbs chicken pieces or 6 chicken breasts, skin on and bone in
1 tablespoon extra virgin coconut oil
4 fluid ounces dry white wine
salt and black pepper
fresh thyme or fresh rosemary
1 medium onion sliced
1 medium tomato sliced

Steps

Preheat oven to 180C or 360°F.2. Preheat oven to 180C or 360°F.
Grease a sturdy roasting tin or tray with a little of the extra virgin coconut oil.
Brush the rest of the extra virgin coconut oil over the chicken or chicken breasts/pieces & season liberally with salt & freshly ground black pepper.
Place the sliced onion and tomato in the roasting tin surrounding the chicken.
Place the fresh thyme or rosemary over the top of the chicken and roast in the oven for about 45 minutes to 1 hour, dependent on the size of your chicken and/or chicken pieces. Remove from the oven and drain any excess fat away.
Add the roasted vegetables & wine to the chicken, gently mix through or scatter around the sides of the whole chicken and turn up the oven to 220C or 450°F.
Put the chicken and vegetables back into the oven to roast for a further 15 to 25 minutes; the chicken should be just falling off the bone, golden brown and crispy and the vegetables should be heated through & charred slightly!
Serve.

Food

4 zucchini, peeled and chopped
1/2 eggplant, peeled and diced
4 carrots, diced
8 cherry tomatoes
1 red onions, sliced
1/2 red bell pepper, sliced
1/2 yellow bell pepper, sliced
1/4 cup extra virgin coconut oil
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme
1 bay leaves, crushed
1/2 teaspoon dried oregano
1 clove garlic, minced
1 tablespoon fresh lemon juice
1/2 teaspoon grated lemon zest
salt and pepper to taste

Steps

In a large bowl mix the zucchini, eggplant, carrots, tomatoes, onions and peppers with the oil, rosemary, thyme, bay leaves, oregano, garlic, lemon juice, lemon zest, salt and pepper. Cover and chill for at least 2 hours, and preferably overnight.
Preheat oven to 400 degrees F (200 degrees C).
On a large roasting pan, roast the vegetables, uncovered, for 20 minutes, or until the tomatoes have split and the edges of some of the vegetables are starting to crisp.
Remove from the oven and stir before returning to the oven for another 20 minutes. At this time reduce heat to 200 degrees F (95 degrees C) and continue cooking until vegetables are tender, turning every 20 minutes.

Wednesday

Butter Wine Salmon

with Grilled Garlic Brussels

Prep 7m | Cook 10m | Total 17m
Fiber 12g | Protein 33g

3 1 2

Food

1/2 cup butter
1/2 cup white wine
2 tablespoons lemon juice
2 tablespoons dried dill weed
2 teaspoons white xylitol
salt and ground black pepper to taste
8 salmon fillets

Steps

Combine butter, wine, lemon juice, dill, xylitol, salt, and black pepper together in a microwave-safe casserole dish; place cover on dish.
Microwave butter mixture until butter is melted, 45 to 60 seconds. Add salmon, skin-side up, to butter mixture and place cover on dish. Microwave until salmon flakes easily with a fork, about 6 minutes.

Food

3 tablespoons melted butter
1-1/2 (16 ounce) packages Brussels sprouts, halved
1 tablespoon garlic powder
1 tablespoon cracked black pepper
1-1/2 pinches seasoned salt, or to taste
1-1/2 lime, halved

Steps

Preheat an outdoor grill for medium-high heat and lightly oil the grate.
Brush butter over Brussels sprouts and season with garlic powder, black pepper, and seasoned salt.
Place sprouts on the preheated grill and cook until tender and grill marks appear, about 10 minutes. Squeeze lime juice over sprouts before removing from grill.

Thursday

Orange Infused Pulled Pork

with Elegant Beet Greens Salad

Prep 15m | Cook 6h | Total 6h 15m
Fiber 12g | Protein 37g

3 1 2

Food

1 (5 pound) pork butt roast
1 cup water
1/2 cup orange juice
salt and ground black pepper to taste
1 1/2 tablespoons minced garlic
1 tablespoon stone-ground mustard, or more to taste
1 large sweet onion (such as Vidalia®), chopped

Steps

Place pork butt in a slow cooker with the fattier side facing upwards. Pour water and orange juice into the slow cooker. Season pork and liquid with salt and pepper.
Mix garlic and mustard together in a small bowl; spread over the top of the pork butt. Sprinkle onion over the pork.
Cook on Low, turning the butt a few times, until the meat falls apart easily when pulled with a fork, 6 to 8 hours.
Remove pork from slow cooker; allow to sit until cool enough to handle. Trim away and discard any visible chunks of fat. Shred remaining pork into strands. Return shredded pork to the slow cooker; stir. Remove portions of pork from slow cooker with a slotted spoon to serve.

Food

6 bunches beet greens, stems removed
3 tablespoons extra-virgin coconut oil, or to taste
6 cloves garlic, minced
3/4 teaspoon crushed red pepper flakes (optional)
salt to taste
freshly ground black pepper to taste
6 lemons, quartered

Steps

Bring a large pot of lightly salted water to a boil. Add the beet greens, and cook uncovered until tender, about 2 minutes. Drain in a colander, then immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the greens are cold, drain well, and coarsely chop.
Heat the coconut oil in a large skillet over medium heat. Stir in the garlic and red pepper flakes; cook and stir until fragrant, about 1 minute. Stir in the greens until oil and garlic is evenly distributed. Season with salt and pepper. Cook just until greens are hot; serve with lemon wedges.

Friday

Seafood Stew

with Arugula Salad

Prep 15m | Cook 45m | Total 1h
Fiber 6g | Protein 42g

3 2 1

Food

1/3 cup butter
1 large onion, chopped
1 extra large clove garlic, minced
1/2 bunch fresh parsley, chopped
1 (14.5 ounce) cans stewed tomatoes
1 (14.5 ounce) cans chicken broth
1 bay leave
2 teaspoons dried basil
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1/2 cup water
1 cup white wine
15 ounces large shrimp – peeled and deveined
15 ounces bay scallops
11 small clams
11 mussels, cleaned and debearded
1 cup crabmeat
15 ounces cod fillets, cubed

Steps

Over medium-low heat melt butter in a large stockpot, add onions, garlic and parsley. Cook slowly, stirring occasionally until onions are soft.
Add tomatoes to the pot (break them into chunks as you add them). Add chicken broth, bay leaves, basil, thyme, oregano, water and wine. Mix well. Cover and simmer 30 minutes.
Stir in the shrimp, scallops, clams, mussels and crabmeat. Stir in fish, if desired. Bring to boil. Lower heat, cover and simmer 5 to 7 minutes until clams open. Ladle soup into bowls!

Food

3 bunches arugula
2 onions, thinly sliced
3 cups chopped mushrooms
3 tomato, diced (optional)
1 tablespoon extra virgin olive oil
1-1/2 lemon, juiced
Salt to taste

Steps

Wash and dry arugula leaves. Arrange leaves on a large plate and layer with onions, mushrooms and tomato.
Whisk together extra virgin olive oil and lemon juice. Season to taste with salt, and pour over the salad.

Saturday

Chicken and Sausage Kabobs

with Refreshing Cucumber Salad

Prep 20m | Cook 10m | Total 30m
Fiber 9g | Protein 34g

3 1 2

Food

4 skinless, boneless chicken breasts, cut into 20 pieces
1 pound chorizo sausage, cut into 16 pieces
2 tablespoons extra virgin coconut oil
2 tablespoons sherry vinegar
1 tablespoon and 1 teaspoon chopped fresh oregano
2 pinches cayenne pepper, or to taste
salt and ground black pepper to taste
2 red onion, cut into 1-inch squares
2 red bell pepper, cut into 1-inch squares
8 (12-inch) bamboo or metal skewers

Steps

Preheat an outdoor grill for medium-high heat and lightly oil the grate.
Place chicken and chorizo in a large bowl; add melted coconut oil, sherry vinegar, oregano, cayenne pepper, black pepper, and salt. Stir until chicken and chorizo are completely coated.
Thread chicken, chorizo, red onion, and red bell pepper evenly onto 4 skewers, making sure that each piece of chicken touches 1 piece of chorizo. Place finished skewers on a plate, cover with plastic wrap, and refrigerate until cold 15 to 30 minutes.
Cook on the preheated grill, turning occasionally, until chicken is cooked through, about 10 minutes.

Food

8 tomatoes, cut into 8 wedges
4 large cucumbers, peeled and sliced
2 large red onion, chopped
1/2 cup chopped fresh cilantro
juice of 1 fresh lime
2 tablespoons extra virgin olive oil
salt to taste

Steps

Mix the tomatoes, cucumbers, red onion, cilantro, olive oil and lime juice together in a bowl.
Season with salt to serve.

Sunday

Garlic Basil Grilled Shrimp

with Buttery Cauliflower

Prep 15m | Cook 40m | Total 55m
Fiber 12g | Protein 40g

3 2 2

Food

4 cloves garlic, minced
1/2 cup extra virgin coconut oil
1/3 cup tomato sauce
2 tablespoons and 2 teaspoons red wine vinegar
2 tablespoons and 2 teaspoons chopped fresh basil
3/4 teaspoon salt
1/4 teaspoon cayenne pepper
3 pounds fresh shrimp, peeled and deveined
skewers

Steps

In a large bowl, stir together the garlic, coconut oil, tomato sauce, and red wine vinegar. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl, and stir until evenly coated. Cover, and refrigerate for 30 minutes to 1 hour, stirring once or twice.
Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
Lightly oil grill grate. Cook shrimp on preheated grill for 2 to 3 minutes per side, or until opaque.

Food

3 heads cauliflower, cut into large florets
1/4 cup and 2 tablespoons butter, melted, or more to taste
salt and ground black pepper to taste

Steps

Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with a silicone baking mat.
Spread cauliflower onto prepared baking sheet. Brush each piece of cauliflower with melted butter. Season with salt and black pepper.
Roast in the preheated oven for 30 minutes. Flip cauliflower and continue roasting until tender and golden, about 10 minutes more.

Baking Supplies

	1/8 (3 ounce) package dry crab boil		1 teaspoon kosher salt
	1/2 teaspoon maple extract		1/4 teaspoon seasoned salt
	2 tablespoons and 2 teaspoons xylitol		1 teaspoon glucomannan (konjac) flour

Basic Cooking Ingredients

1-1/4 cup extra virgin coconut oil

2 tablespoons extra virgin olive oil

Beverages

	3 tablespoons lemon juice		1/3 cup and 2 tablespoons and 1 teaspoon lime juice
	1/2 cup orange juice		6-1/2 cups water
	1-2/3 cups white wine

Canned Foods

	1/4 pound crabmeat		2 (14.5 ounce) cans diced tomatoes
	1 (6.5 ounce) can tomato sauce		2 (14.5 ounce) cans stewed tomatoes

Condiments and Salad Dressings

	3/4 cup dry white wine		1 tablespoon prepared brown mustard
	2 tablespoons and 2 teaspoons red wine vinegar		1 ounce sherry vinegar

Dairy, Eggs and Milk

2-1/4 cups butter

1/2 cup unsalted butter

Frozen Foods

13 ounces Okra, frozen, unprepared

Soup

	1 tablespoon and 1-1/2 teaspoons beef bouillon		1-1/4 pounds chicken broth
	2 cups beef broth

Other

16 Skewers

3 tablespoons SANE honey

Herbs and Spices

	4 bay leaves		2 tablespoons black pepper
	3/4 teaspoon cayenne pepper		1-3/4 teaspoons dried basil
	2 tablespoons dried dill weed		3/4 teaspoon dried oregano
	3/4 teaspoon dried red pepper flakes		2-1/4 teaspoons dried thyme
	1 tablespoon garlic powder		2 tablespoons salt
	fresh thyme or fresh rosemary		1/2 teaspoon dried rosemary
	1 clove garlic, minced		1/2 teaspoon grated lemon zest

Meats, Fish and Seafood

	3-1/2 pounds beef tenderloin		1-1/2 pounds catfish
	1 pound chorizo		3-1/2 ounces clams
	5 (3 ounce) fillets cod		1/2 pound fresh mussels
	5 pounds pork shoulder		2 pounds salmon
	15 ounces sea scallops		4-1/2 pounds shrimp
	4 skinless, boneless chicken breast halves		1 organic roasting chickens or 4 lbs chicken pieces or 6 chicken breasts, skin on and bone in

Produce

	3 Bunches Arugula		1/2 pound Beet greens, raw
	7-3/4 cups Brussels sprouts, raw		8 carrots
	17-1/4 cups cauliflower		2 stalks celery
	1-1/2 pounds Chard, swiss, raw		1/2 eggplant, peeled and diced
	4 large cucumber		2 tablespoons and 2 teaspoons fresh basil
	2 tablespoons and 1/2 teaspoon fresh ginger root		1 tablespoon and 1 teaspoon Fresh Oregano
	1/2 cup and 2 tablespoons fresh parsley		2-1/2 ounces garlic, whole
	1 large green bell pepper		13 ounces Leeks, raw
	7-1/2 lemon		7 onions
	4 carrots, diced		4 portobello mushrooms
	2-1/2 red bell pepper		23 red onion
	5 ounces sweet onion		12 tomatoes
	3/4 pound baby portabella mushrooms		1/2 cup chopped green onions
	4 zucchini, peeled and chopped		1/2 yellow bell pepper, sliced
	8 cherry tomatoes		3 cups chopped mushrooms

SANE Meal Plan

Monday

Mushroom Garlic Beef

with Sweet Chard

Tuesday

Wine Roasted Chicken

with Roasted Vegetables

Wednesday

Butter Wine Salmon

with Grilled Garlic Brussels

Thursday

Orange Infused Pulled Pork

with Elegant Beet Greens Salad

Friday

Seafood Stew

with Arugula Salad

Saturday

Chicken and Sausage Kabobs

with Refreshing Cucumber Salad

Sunday

Garlic Basil Grilled Shrimp

with Buttery Cauliflower

This Week’s Grocery List

	1-1/2 pounds Chard, swiss, raw		2 tablespoons and 1/2 teaspoon fresh ginger root
	1 ounce garlic, whole		2 onions
	3/4 pound baby portabella mushrooms		1/2 cup chopped green onions

	2 tablespoons lemon juice		3 tablespoons and 2 teaspoons lime juice
	1/2 cup white wine

	1 tablespoon black pepper		2 tablespoons dried dill weed
	1 tablespoon garlic powder		1/8 teaspoon salt

	1-1/2 teaspoons black pepper		3/4 teaspoon dried red pepper flakes
	1/4 teaspoon salt

	1/2 pound Beet greens, raw		1 ounce garlic, whole
	6 lemon		5 ounces sweet onion

	3 Bunches Arugula		3 onions
	1/2 bunch fresh parsley		1 extra large clove garlic
	3 red onion		3 cups chopped mushrooms
	3 tomatoes		1 ½ lemons

	1 bunch cilantro		4 large cucumber
	1 tablespoon and 1 teaspoon Fresh Oregano		2 red bell pepper
	19 red onion		8 tomatoes

	3 large heads cauliflower		2 tablespoons and 2 teaspoons fresh basil
	1/2 ounce garlic, whole