Venetian Catfish

Chicken Tenders

Pot Roast

Blackened Tuna

Turkey Stuffed Peppers

Mediterranean Salmon

Herbed Pork Chops

Don’t want to print everything? Click “print” and then click an item to delete it.

Monday

Venetian Catfish

with Tossed Carrot and Sprouts

Prep 20m | Cook 20m | Total 40m
Fiber 12g | Protein 32g

3 1 2

Food

1/4 cup extra virgin coconut oil
1/2 onion, diced
1/2 green bell pepper, diced
2 carrots, peeled and diced
12 (4 ounces) catfish fillets
salt and black pepper to taste
1 rounded teaspoon Italian seasoning
garlic powder to taste
1 can (28 ounces) diced Italian tomatoes
2 (8 ounces) can tomato sauce
2/3 cup dry white wine

Steps

Place 1 tablespoon of oil in a heavy bottomed skillet over medium heat. Saute onion, green pepper, and carrot until golden brown; remove from the pan.
Using the remaining coconut oil, sear all of the fillets on both sides. Lay all of the fillets into the skillet, sprinkle with salt, pepper, Italian seasoning, and garlic powder. Top with the sautéed vegetables, and pour on the diced tomatoes, tomato sauce, and white wine.
Bring to a simmer, and cook gently until the sauce has thickened slightly, and fish flakes easily with a fork, about 10 minutes.

Food

Steps

Tuesday

Chicken Tenders

with Summer Squash

Prep 5m | Cook 30m | Total 35m
Fiber 9g | Protein 43g

1

Food

6 chicken tenderloins (about 1 pound)
1/4 cup coconut flour
2 tablespoons grated Parmesan (optional)
1/2 teaspoon kosher or natural sea salt
1/2 teaspoon ground cumin
1/4 – 1/2 teaspoon ground smoked paprika
1/2 teaspoon garlic powder (optional)
1/2 teaspoon onion powder (optional)
1/2 teaspoon black or white pepper
1/4 cup extra virgin coconut oil

Steps

On plate or shallow container, mix Parmesan and spices with a fork.
Pour extra virgin coconut oil in small container. Drench each tenderloin in coconut oil then gently press each chicken tenderloin in coconut flour mixture.
Ensure each tenderloin is completely covered with coating then place on a rack inside shallow baking pan.
Bake at 400°F for 10-12 minutes then flip each tenderloin.
Continue baking for an additional 10-12 minutes.
To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You’ll need to flip the tenders again to brown each side using the broiler).
Eat plain or dip in your favorite sauce.

Food

Steps

Wednesday

Pot Roast

with 15 Minute Grape Tomatoes

Prep 15m | Cook 3h | Total 3h15m
Fiber 3g | Protein 34g

3 1 2

Food

1/3 cup almond meal
ground black pepper to taste
2 1/2 pounds rump roast
3 tablespoons butter
1/2 cup dry red wine
1 large can sliced mushrooms or pint of sliced fresh or frozen mushrooms
1 can (14.5 ounce) beef broth
1/4 teaspoon glucomannon (konjac) flour
1/2 teaspoon salt
1/4 cup dried onion flakes
1 tablespoons low-sodium beef bouillon granules
1/4 teaspoon onion powder
1/4 teaspoon parsley flakes
1/8 teaspoon celery seed
1/8 teaspoon paprika
1/8 teaspoon ground black pepper

Steps

Preheat oven to 325 degrees F (165 degrees C).
In a large mixing bowl, combine the almond meal and black pepper to taste.
Dredge the rump roast in the flour and cover evenly. Shake off excess.
In a large pot over medium/high heat, melt the butter and brown the roast on all sides.
Place in a 4 quart casserole dish with lid.
In a small bowl, combine the remaining ingredients; pour over roast.
Cover and bake in preheated oven for 3 hours or until desired doneness.

Food

Steps

Thursday

Blackened Tuna

with Italian Chard

Prep 10m | Cook 15m | Total 25m
Fiber 3g | Protein 34g

3 1 2

Food

2 pounds fresh tuna steaks, 1 inch thick
2 tablespoons and 2 teaspoons Cajun seasoning
2 tablespoons and 2 teaspoons extra virgin olive oil
2 tablespoons and 2 teaspoons butter

Steps

Food

Steps

Wash the Swiss chard and cut into 1 inch strips. Separate the thick and tough stalk sections from the upper leafy strips.
Bring the water and salt to a boil in a large saucepan.
Cook the stalk sections in the salted boiling water for 2 minutes. Stir in the leafy strips and cook until the leaves are wilted and the stalks are fork tender, about 6 minutes. Drain and set aside.
Heat the extra virgin coconut oil, garlic, and red pepper flakes in a large skillet over medium heat until aromatic, about 3 minutes. Add the drained Swiss chard, cook and stir for 2 minutes; season with salt to taste.

This Meal’s Grocery List

Baking Supplies

2 tablespoons and 2 teaspoons Cajun seasoning

Basic Cooking Ingredients

1/2 cup extra virgin olive oil

Beverages

3 cups water

Dairy, Eggs and Milk

2 tablespoons and 2 teaspoons butter

Herbs and Spices

1/4 teaspoon dried red pepper flakes

3 tablespoons and 1/4 teaspoon salt

Meats, Fish and Seafood

2 pounds tuna

Produce

1-1/2 pounds Chard, swiss, raw

1-1/2 ounces garlic, whole

Go To Full Week’s Grocery List

Friday

Turkey Stuffed Peppers

with Bombay Cauliflower

Prep 20m | Cook 30m | Total 50m
Fiber 15g | Protein 33g

3 1 1

Food

8 green bell peppers, tops removed, seeded
2 pounds ground turkey
1/4 cup extra virgin coconut oil
1 onion, chopped
2 cups sliced mushrooms
2 zucchini, chopped
1 red bell pepper, chopped
1 yellow bell pepper, chopped
2 cups fresh spinach
2 (14.5 ounce) cans diced tomatoes, drained
2 tablespoons tomato paste
Italian seasoning to taste
garlic powder to taste
salt and pepper to taste

Steps

Preheat oven to 350 degrees F (175 degrees C).
Wrap the green bell peppers in aluminum foil, and place in a baking dish. Bake 15 minutes in the preheated oven. Remove from heat.
In a skillet over medium heat, cook the turkey until evenly brown. Set aside. Heat oil in the skillet, and cook onion, mushrooms, zucchini, red bell pepper, yellow bell pepper, and spinach until tender. Return turkey to the skillet. Mix in the tomatoes and tomato paste, and season with Italian seasoning, garlic powder, salt, and pepper. Stuff the green peppers with the skillet mixture.
Return peppers to the oven, and continue cooking 15 minutes.

Food

Steps

Heat oil in a skillet over medium-high heat; add mustard seeds and cover skillet. Cook until seeds stop popping, 2 to 3 minutes. Add onion to the skillet; cook and stir over low heat until translucent, about 10 minutes.
Mix garlic, ginger, turmeric, chile powder, and salt into onion mixture; cook and stir for 30 seconds. Add cauliflower; cook and stir for 1 minute. Transfer cauliflower to a microwave-safe bowl and cover bowl.
Cook cauliflower in microwave until tender, about 3 minutes. Drizzle lemon juice over cauliflower.

Saturday

Mediterranean Salmon

with Transformed Brussel Sprouts

Prep 10m | Cook 30m | Total 40m
Fiber 15g | Protein 33g

3 1 3

Food

Salmon :

1-1/2 tablespoon extra virgin coconut oil
8 (4 ounce) fillets salmon

Sauce :

1/2 cup extra virgin coconut oil
4 cloves garlic, minced
2 cups chopped tomatoes, or more to taste
1/4 cup balsamic vinegar
24 fresh basil leaves, chopped

Steps

Heat 1-1/2 tablespoons extra virgin coconut oil in a saucepan over medium heat. Cook salmon in the hot oil until cooked through and flakes easily with a fork, 5 to 7 minutes per side.
Heat extra virgin coconut oil in a separate saucepan over medium heat; add garlic and cook until fragrant, about 1 minute.
Add tomatoes; cook until heated through, about 5 minutes.
Pour balsamic vinegar into tomato mixture; add basil. Cook and stir tomato mixture until flavors blend, about 3 minutes.
Place salmon on a plate and top with tomato sauce.

Food

Steps

Sunday

Herbed Pork Chops

with Thyme Roasted Beets

Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 33g

3 1 1

Food

1/3 cup lemon juice
2 tablespoons and 2 teaspoons extra virgin coconut oil
5 cloves garlic, minced
1 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon pepper
8 (4 ounce) boneless pork loin chops

Steps

In a large resealable bag, combine lemon juice, melted oil, garlic, salt, oregano, and pepper. Place chops in bag, seal, and refrigerate 2 hours or overnight. Turn bag frequently to distribute marinade.
Preheat an outdoor grill for high heat. Remove chops from bag, and transfer remaining marinade to a saucepan. Bring marinade to a boil, remove from heat, and set aside.
Lightly oil the grill grate. Grill pork chops for 5 to 7 minutes per side, basting frequently with boiled marinade, until done.

Food

Steps

Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
Toss the beets, melted extra virgin coconut oil, and thyme in a bowl until beets are coated, and arrange pieces of beet on baking sheet so that they don’t touch. Sprinkle the beets with sea salt.
Roast in the preheated oven until the beets are tender, 10 to 20 minutes. A fork inserted into a beet cube should come out easily.

Baking Supplies

	1/3 cup almond meal		2 tablespoons and 2 teaspoons Cajun seasoning
	3 tablespoons fresh coconut		1 teaspoon sea salt
	1/4 cup coconut flour		1 tablespoon xylitol

Basic Cooking Ingredients

	3 cup extra virgin coconut oil		1/2 cup and 3 tablespoons extra virgin olive oil
	1/4 teaspoon glucomannon (konjac) flour

Canned Foods

	3 (4.5 ounce) cans canned mushrooms		1-3/4 pounds peeled and diced tomatoes
	1 ounce tomato paste		2 (8 ounces) can tomato sauce
	2 (14.5 ounce) cans whole peeled tomatoes

Condiments and Salad Dressings

	1/4 cup balsamic vinegar		3 tablespoons rice vinegar
	1/2 cup dry red wine

Herbs and Spices

	1 teaspoons black pepper		1-1/2 teaspoons cayenne pepper
	1 teaspoon dried oregano		1/4 teaspoon dried red pepper flakes
	1 tablespoon dried thyme		3/4 tablespoon garlic powder
	1/8 teaspoon ground black pepper		1/2 teaspoon ground turmeric
	2-3/4 teaspoons Italian seasoning		1 tablespoon and 1-1/2 teaspoons mustard seed
	1/4 cup and 4 teaspoons salts		1/2 teaspoon ground cumin
	1/4 – 1/2 teaspoon ground smoked paprika		3/4 teaspoon onion powder
	1/2 teaspoon black or white pepper		1/2 teaspoon pepper
	2 bay leaf		1 teaspoon dried basil
	1/4 cup dried onion flakes		1/4 teaspoon parsley flakes
	1/8 teaspoon celery seed		1/8 teaspoon paprika

Meats, Fish and Seafood

	2 pounds boneless pork loin chops		2-3/4 pounds catfish
	2 pounds ground turkey		6 chicken tenderloins (about 1 pound)
	2-1/4 pounds rump roast		2 pounds salmon
	2 pounds tuna

Other

3-1/2 ounces bean sprouts

Beverages

	2/3 cup white wine		2/3 cup and 1 tablespoon lemon juice
	3 cups water

Dairy, Eggs and Milk

1/2 cup butter

2 tablespoons grated Parmesan (optional)

Produce

	12 medium beet		7-3/4 cups Brussels sprouts, raw
	4 medium tomatoes, coarsely chopped		1-3/4 pounds carrots
	6 cups cauliflower		4 small zucchini, cut into 1/2 inch slices
	1 bunche cilantro		3 cups fresh basil
	1-1/2 teaspoons fresh ginger root		2 ounces fresh spinach
	2-1/2 ounces garlic, whole		1/2 pound green bell pepper
	14 ounces zucchini		5 onions
	1/8 red bell pepper		3-1/4 pounds tomatoes
	1 tablespoon and 1/4 teaspoon yellow bell pepper		1-1/2 pounds Chard, swiss, raw
	1 large can sliced mushrooms or pint of sliced fresh or frozen mushrooms		4 small yellow summer squash, cut into 1/2-inch slices

Soup

1 can (14.5 ounce) beef broth

1 tablespoons low-sodium beef bouillon granules

	3/4 teaspoon garlic powder		1 rounded teaspoon Italian seasoning
	1 tablespoon mustard seed		1-1/2 teaspoons salt

	1-3/4 pounds carrots		1 bunch cilantro
	1 large green bell pepper		1 onion
	28 ounce for the Italian Tomatoes can size

SANE Meal Plan

Monday

Venetian Catfish

with Tossed Carrot and Sprouts

Tuesday

Chicken Tenders

with Summer Squash

Wednesday

Pot Roast

with 15 Minute Grape Tomatoes

Thursday

Blackened Tuna

with Italian Chard

Friday

Turkey Stuffed Peppers

with Bombay Cauliflower

Saturday

Mediterranean Salmon

with Transformed Brussel Sprouts

Salmon :

Sauce :

Sunday

Herbed Pork Chops

with Thyme Roasted Beets

This Week’s Grocery List

	2 small onion, sliced		4 medium tomatoes, coarsely chopped
	4 small zucchini, cut into 1/2 inch slices		4 small yellow summer squash, cut into 1/2-inch slices

	1/8 teaspoon black pepper		3/4 teaspoon dried oregano
	3/4 teaspoon garlic powder		3/4 teaspoon salt
	1/4 cup dried onion flakes		1/4 teaspoon onion powder
	1/4 teaspoon parsley flakes		1/8 teaspoon celery seed
	1/8 teaspoon paprika		1/8 teaspoon ground black pepper

	7-3/4 cups Brussels sprouts, raw		4 cloves garlic
	2 cups chopped tomatoes, or more to taste		24 fresh basil leaves, chopped

	1/4 teaspoon black pepper		1/4 teaspoon dried oregano
	1 tablespoon dried thyme		1 teaspoon salt