Garlic and Dill Salmon

Sirloin Tip Roast

Carnival Chicken

Simple Pork Skewers

Transformed Tuna Steaks

Salt and Pepper Ribeye

Tempting Baked Tilapia

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Monday

Garlic and Dill Salmon

with Arugula Tossed with Parmesan

Prep 20m | Cook 25m | Total 45m
Fiber 6g | Protein 36g

3 1 2

Food

Steps

Food

Steps

Tuesday

Sirloin Tip Roast

with Caramelized Onions

Prep 15m | Cook 1h | Total 1h 15m
Fiber 6g | Protein 44g

3 2 2

Food

Steps

In a small bowl, mix the paprika, kosher salt, garlic powder, black pepper, onion powder, cayenne pepper, oregano, and thyme. Stir in melted extra virgin coconut oil, and allow the mixture to sit about 15 minutes.
Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil.
Place the roast on the prepared baking sheet, and cover on all sides with the spice mixture.
Roast 1 hour in the preheated oven, or to a minimum internal temperature of 145 degrees F (63 degrees C). Let sit 15 minutes before slicing.

Food

Steps

Wednesday

Carnival Chicken

with Mixed Green Savory Stew

Prep 25m | Cook 20m | Total 45m
Fiber 15g | Protein 39g

3 1 1

Food

1-1/2 teaspoons salt
1/2 teaspoon black pepper
1/2 teaspoon cayenne pepper
1/4 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon dried thyme
1/2 teaspoon dried parsley
8 boneless, skinless chicken breast halves
1/4 cup butter
2 tablespoons extra virgin coconut oil
1 tablespoon and 1 teaspoon garlic powder
1/4 cup and 2 tablespoons lime juice

Steps

In a small bowl, mix together salt, black pepper, cayenne, paprika, 1/4 teaspoon garlic powder, onion powder, thyme and parsley. Sprinkle spice mixture generously on both sides of chicken breasts.
Heat butter and extra virgin coconut oil in a large heavy skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side. Sprinkle with 2 teaspoons garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.

Food

Steps

Place the chiles into a dry skillet over medium heat, and cook and stir until the chiles turn dark red-brown in color and give off their fragrance, 1 to 2 minutes. Remove from heat, allow to cool, and remove stems of chiles; shake out the seeds, and tear the flesh of the roasted chiles into pieces. Set aside.
Place the spinach into a saucepan over medium heat; place mustard greens into a separate saucepan. If leaves are dry, mix in 1 or 2 of tablespoons of water. If leaves are still wet, just cover the pans and simmer the greens until tender, about 10 minutes. Allow to cool.
Place greens together into the work bowl of a food processor, and pulse several times to break up the greens, then process to a paste, about 1 minute.
Heat ghee in a large saucepan over medium heat, and stir in the cumin seeds, stirring for about 30 seconds or until the seeds sizzle and turn a darker brown color. Mix in the onion, cook and stir until lightly browned, about 3 minutes, and mix in the roasted peppers, ginger paste, garlic paste, and tomato. Mix in the pureed greens, bring to a simmer, and stir in salt and xylitol to taste. If dish is too thick, mix in up to about 1/4 cup of water, 1 tablespoon at a time, until the greens are the desired thickness.

Thursday

Simple Pork Skewers

with Garlic Basil Roast Peppers

Prep 40m | Cook 20m | Total 1h
Fiber 6g | Protein 36g

3 1 1

Food

Steps

Cut up pork steaks into bite size pieces.
Mix the coconut aminos, xylitol, chicken broth, garlic, ginger and pepper together.
Place the meat in a container and pour the marinade over it.
Place an air tight lid on the container and marinate overnight.
Place on presoaked bamboo skewers.
Grill on a foil covered grill that has been sprayed with cooking spray.
Grill until dark brown; 20 minutes is a guess; it really depends on the cut of the meat and the temperature of your grill.

Food

Steps

Preheat the oven to 400 degrees F (200 degrees C). Grease a 9×13 inch baking dish with extra virgin coconut oil cooking spray.
Place the bell pepper halves open side up in the prepared baking dish. In a medium bowl, toss together the cherry tomatoes, basil and garlic. Fill each pepper half with a handful of this mixture. Season with salt and pepper. Cover the dish with aluminum foil.
Bake for 15 minutes in the preheated oven, then remove the aluminum foil, and continue baking for an additional 15 minutes. Remove from the oven, and sprinkle with herb vinegar. These are equally good served hot or cold.

Friday

Transformed Tuna Steaks

with Spiced Roast Kale

Prep 15m | Cook 10m | Total 25m
Fiber 6g | Protein 35g

3 1 1

Food

Steps

Whisk melted extra virgin coconut oil, lime juice, jalapeno pepper, garlic, salt, and pepper together in a flat baking dish. Place the tuna steaks in the dish, turning to coat entirely in marinade; cover the dish with plastic wrap and refrigerate for 20 minutes.
Preheat an outdoor grill for high heat and lightly oil the grate.
Cook steaks on the preheated grill until beginning to firm and hot in the center, 5 to 7 minutes per side.

Food

Steps

Preheat an oven to 400 degrees F (200 degrees C).
Place the kale into a large mixing bowl, and drizzle with melted extra virgin coconut oil. Toss until evenly coated, then sprinkle with the chili powder and kosher salt, and toss again. Spread the seasoned kale onto a baking sheet.
Roast in the preheated oven for 5 minutes, then stir the kale, and continue roasting until the edges become brown and a little crispy, 5 to 8 minutes. Serve immediately.

This Meal’s Grocery List

Baking Supplies

1-1/2 teaspoons kosher salt

Basic Cooking Ingredients

1/3 cup extra virgin coconut oil

Beverages

1 tablespoon and 1 teaspoon lime juice

Herbs and Spices

3 tablespoons chili powder

1/8 teaspoon salt

Meats, Fish and Seafood

2 pounds tuna

Produce

	1/2 ounce garlic, whole		2 jalapeno chile pepper
	12 cups kale

Go To Full Week’s Grocery List

Saturday

Salt and Pepper Ribeye

with Mozzarella Stuffed Mushrooms

Prep 48h | Cook 30m | Total 48h 30m
Fiber 3g | Protein 34g

3 1 3 1

Food

8 (8 ounce) rib-eye steaks
1 tablespoon and 1 teaspoon salt
2 teaspoons ground black pepper
1 tablespoon and 1 teaspoon extra virgin coconut oil, or as needed
2 tablespoons and 2 teaspoons unsalted butter

Steps

Two days before cooking, salt both sides of each steak with 1/2 teaspoon salt per steak. Place steaks in an airtight container and refrigerate until ready to cook.
Remove the steaks from the refrigerator about 30 minutes prior to cooking. Sprinkle both sides of steak with black pepper.
Heat cast iron pan over medium-high heat until very hot. Add extra virgin coconut oil and heat until oil shimmers.
Carefully place steaks in pan. Cook until brown and hard-seared on one side, 4 to 5 minutes.
Turn steaks and top with one teaspoon butter. Cook for 3 to 4 more minutes or to desired doneness. You may need to cook the steaks in batches depending on the size of your cast iron pan. Keep the cooked steaks in a 170 degree F oven until ready to serve.

Food

Steps

Preheat oven to 375 degrees F (190 degrees C). Grease a shallow 2-quart baking dish.
Remove stems from mushrooms and finely chop stems. Combine chopped stems, Parmesan cheese, mozzarella cheese, green onions, extra virgin coconut oil, garlic, salt, and black pepper in a bowl. Spoon filling into mushroom caps; arrange caps in the prepared baking dish.
Bake in the preheated oven until the mushrooms are tender, 10 to 15 minutes.

Sunday

Tempting Baked Tilapia

with Sugar Snap Berry Salad

Prep 15m | Cook 20m | Total 35m
Fiber 15g | Protein 32g

3 1 1 1

Food

8 (4 ounce) fillets tilapia
salt and pepper to taste
2 tablespoons Cajun seasoning, or to taste
2 lemon, thinly sliced
1.5 cups of Greek yogurt
1/4 teaspoon garlic powder
2 teaspoons fresh lemon juice
1/4 cup chopped fresh dill
extra virgin coconut oil cooking spray

Steps

Preheat the oven to 350 degrees F (175 degrees C). Lightly coat a 9×13 inch baking dish with extra virgin coconut oil cooking spray.
Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
While the fish is baking, mix together the Greek yogurt, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.

Food

Steps

Bring a pot of water to a boil. Place snap peas in pot, and cook 1 to 2 minutes. Drain, rinse under cold water, and set aside.
Place about 1 1/2 tablespoons raspberries in a strainer over a bowl, and crush with a wooden spoon. Discard pulp. Mix vinegar, extra virgin olive oil, erythritol, salt, and pepper with the strained raspberry juice.
In a large bowl, gently toss the dressing with the snap peas, remaining raspberries, and blueberries. Cover, and chill at least 30 minutes in the refrigerator. Toss with greens just before serving.

Baking Supplies

	2 tablespoons Cajun seasoning		1 tablespoon and 1-1/4 teaspoons caraway seed
	1 tablespoon and 1 teaspoon salt		1 and 1/2 teaspoons kosher salt
	1/4 teaspoon sea salt		1 tablespoon and 2 teaspoons xylitol
	1/2 teaspoon erythritol

Basic Cooking Ingredients

	1/2 ounce coconut oil cooking spray		1-1/4 cup extra virgin coconut oil
	1/4 cup and 1 tablespoon and extra virgin olive oil

Beverages

	2/3 cups and 1 tablespoon lemon juice		2/3 cup lime juice
	1/2 cup water

Condiments and Salad Dressings

	1/4 cup balsamic vinegar		1/2 cup coconut aminos
	1/4 cup raspberry vinegar		1 tablespoon and 2-3/4 teaspoons tarragon vinegar

Dairy, Eggs and Milk

	3/4 cup butter		1 ounce Cheese, mozzarella, whole milk
	1/4 cup clarified butter		1-1/2 ounces Parmesan cheese
	3/4 cup shredded Parmesan cheese		1.5 cups of Greek yogurt
	2 tablespoons and 2 teaspoons unsalted butter

Ethnic Foods

3/4 teaspoon ginger paste

1 tablespoon and 1 teaspoon garlic paste

Frozen Foods

2-1/2 cups sugar snap peas

Soups

1/4 cup chicken broth

Herbs and Spices

	2 tablespoons and 1 teaspoon black pepper		1-1/4 teaspoons cayenne pepper
	3 tablespoons chili powder		1 teaspoon cumin seed
	2 tablespoons dried dill weed		3/4 teaspoon dried oregano
	1/2 teaspoon dried parsley		1 tablespoon dried red pepper flakes
	1-1/4 teaspoons dried thyme		2 tablespoons and 1/2 teaspoon garlic powder
	1 tablespoon and 2-1/2 teaspoons salt		1 teaspoon onion powder
	1 tablespoon and 2-1/4 teaspoons paprika

Meats, Fish and Seafood

	4 pounds beef rib eye steak		2-3/4 pounds Finfish, sea bass, mixed species, raw
	2 pounds salmon		2 pounds skinless, boneless chicken breast halves
	2 pounds tilapia (bream)		4 pounds top sirloin
	2 pounds tuna		2 lbs pork steaks

Other

1/8 teaspoon Thai garlic chile paste

Produce

	1-3/4 pounds Arugula, raw		2 cups blueberries
	36 cherry tomatoes		2 yellow bell pepper
	1 bunch cilantro		1 cup fresh basil
	1/2 cup fresh dill weed		1-1/4 teaspoons fresh ginger root
	3 pounds fresh spinach		2-1/2 ounces garlic, whole
	2 green bell pepper		4 green onions
	8 hot red chile pepper, dried		2 jalapeno chile pepper
	12 cups kale		2 lemon
	1/2 pound mixed salad greens		1-1/4 pounds Mustard greens, raw
	1-3/4 pounds onions		5 portobello mushrooms
	2 cups raspberries		2 red bell pepper
	2 red onion		2 tomatoes

	3/4 teaspoon black pepper		3/4 teaspoon cayenne pepper
	3/4 teaspoon dried oregano		3/4 teaspoon dried thyme
	1-1/4 teaspoons garlic powder		3/4 teaspoon onion powder
	1 tablespoon and 2 teaspoons paprika		3/4 teaspoon salt

SANE Meal Plan

Monday

Garlic and Dill Salmon

with Arugula Tossed with Parmesan

Tuesday

Sirloin Tip Roast

with Caramelized Onions

Wednesday

Carnival Chicken

with Mixed Green Savory Stew

Thursday

Simple Pork Skewers

with Garlic Basil Roast Peppers

Friday

Transformed Tuna Steaks

with Spiced Roast Kale

Saturday

Salt and Pepper Ribeye

with Mozzarella Stuffed Mushrooms

Sunday

Tempting Baked Tilapia

with Sugar Snap Berry Salad

This Week’s Grocery List

	2-1/4 teaspoons black pepper		2 tablespoons dried dill weed
	1 tablespoon dried red pepper flakes		1/2 teaspoon garlic powder

	1 cup fresh basil		1/2 tablespoon ginger, crushed
	2 ounces garlic, whole		2 green bell pepper
	2 red bell pepper		2 yellow bell pepper