SANE Meal Plan
TIP: Remember to enjoy so much SANE whole food that you are too full for inSANEity. Fill at least half your plate with at least 3 servings of the Non-Starchy Vegetable side dishes below. Each meal yields 12 servings of sides, plus 8 servings of the main dish, so that you’ll have leftovers for yummy SANE lunches. Yea for cooking in bulk to burn off bulk, boost health, and feel better than ever!
Monday
Garlic and Dill Salmon
with Arugula Tossed with Parmesan
Prep 20m | Cook 25m | Total 45m
Fiber 6g | Protein 36g
Food
- 2 pounds salmon fillets
- 1/2 cup butter, melted
- 1/2 cup and 2 tablespoons lemon juice
- 2 tablespoons dried dill weed
- 1/2 teaspoon garlic powder
- sea salt to taste
- freshly ground black pepper to taste
Steps
Food
Steps
This Meal’s Grocery List
1/4 teaspoon sea salt |
1 tablespoon and 1/4 teaspoon extra virgin olive oil |
2/3 cup and 1 teaspoon lemon juice |
1 tablespoon balsamic vinegar |
1/2 cup butter | 3/4 cup shredded Parmesan cheese |
2-1/4 teaspoons black pepper | 2 tablespoons dried dill weed | ||
1 tablespoon dried red pepper flakes | 1/2 teaspoon garlic powder |
2 pounds salmon |
1-3/4 pounds Arugula, raw | 1 bunch cilantro |
Tuesday
Sirloin Tip Roast
with Caramelized Onions
Prep 15m | Cook 1h | Total 1h 15m
Fiber 6g | Protein 44g
Food
- 2 tablespoons paprika
- 1-1/2 tablespoons kosher salt/
- 1-1/4 teaspoons garlic powder
- 1 teaspoon ground black pepper
- 1 teaspoon onion powder
- 1 teaspoon ground cayenne pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 3 tablespoons extra virgin coconut oil
- 4 pound sirloin tip roast
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1 teaspoon kosher salt |
1/3 cup and 1 teaspoon extra virgin coconut oil |
3 tablespoons balsamic vinegar |
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 |
4 pounds top sirloin |
1-1/2 pounds onions |
Wednesday
Carnival Chicken
with Mixed Green Savory Stew
Prep 25m | Cook 20m | Total 45m
Fiber 15g | Protein 39g
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
Food
Steps
This Meal’s Grocery List
1 teaspoon xylitol |
2 tablespoons extra virgin coconut oil |
1/4 cup and 2 tablespoons lime juice | 1/2 cup water |
1/4 cup butter | 1/4 cup clarified butter |
1 tablespoon and 1 teaspoon garlic paste | 3/4 teaspoon ginger paste |
1/2 teaspoon black pepper | 1/2 teaspoon cayenne pepper | ||
1 teaspoon cumin seed | 1/2 teaspoon dried parsley | ||
1/2 teaspoon dried thyme | 1 tablespoon and 1-1/2 teaspoons garlic powder | ||
1/4 teaspoon onion powder | 1/4 teaspoon paprika | ||
1-3/4 teaspoons salt |
2 pounds skinless, boneless chicken breast halves |
3 pounds fresh spinach | 8 hot red chile pepper, dried | ||
1-1/4 pounds Mustard greens, raw | 1 onions | ||
2 tomatoes |
Thursday
Simple Pork Skewers
with Garlic Basil Roast Peppers
Prep 40m | Cook 20m | Total 1h
Fiber 6g | Protein 36g
Food
- 2 lbs pork steaks
- 1/2 cup coconut aminos
- 1 tablespoon xylitol
- 1/4 cup chicken broth
- 1 tablespoon garlic, minced
- 1/2 tablespoon ginger, crushed
- pepper, to taste
- 12 bamboo skewers (soaked in water)
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon xylitol |
1/2 ounce extra virgin coconut oil cooking spray |
2 tablespoons tarragon vinegar | 1/2 cup coconut aminos |
12 bamboo skewers (soaked in water) |
2 teaspoons black pepper | 2 teaspoons salt |
2 lbs pork steaks |
1/4 cup chicken broth |
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 |
Friday
Transformed Tuna Steaks
with Spiced Roast Kale
Prep 15m | Cook 10m | Total 25m
Fiber 6g | Protein 35g
Food
- 2 tablespoons extra virgin coconut oil
- 1 tablespoon and 1 teaspoon lime juice
- 2 jalapeno pepper, minced
- 6 cloves garlic, minced
- salt and ground black pepper to taste
- 2 pounds ahi tuna steaks
Steps
Food
Steps
This Meal’s Grocery List
1-1/2 teaspoons kosher salt |
1/3 cup extra virgin coconut oil |
1 tablespoon and 1 teaspoon lime juice |
3 tablespoons chili powder | 1/8 teaspoon salt |
2 pounds tuna |
1/2 ounce garlic, whole | 2 jalapeno chile pepper | ||
12 cups kale |
Saturday
Salt and Pepper Ribeye
with Mozzarella Stuffed Mushrooms
Prep 48h | Cook 30m | Total 48h 30m
Fiber 3g | Protein 34g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1 teaspoon salt |
1/3 cup extra virgin coconut oil |
1 ounce Cheese, mozzarella, whole milk | 1-1/2 ounces Parmesan cheese | ||
2 tablespoons and 2 teaspoons unsalted butter |
2-1/2 teaspoons black pepper | 1/2 teaspoon salt |
4 pounds beef rib eye steak |
1/2 ounce garlic, whole | 4 green onions | ||
5 portobello mushrooms |
Sunday
Tempting Baked Tilapia
with Sugar Snap Berry Salad
Prep 15m | Cook 20m | Total 35m
Fiber 15g | Protein 32g
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
Food
Steps
This Meal’s Grocery List
2 tablespoons Cajun seasoning | 1/2 teaspoon erythritol |
1/4 cup extra virgin olive oil |
2 teaspoons lemon juice |
1/4 cup raspberry vinegar |
1.5 cups of Greek yogurt |
2-1/2 cups sugar snap peas |
1/4 teaspoon garlic powder | 1/4 teaspoon salt |
2 pounds tilapia (bream) |
2 cups blueberries | 1/2 cup fresh dill weed | ||
2 lemon | 1/2 pound mixed salad greens | ||
2 cups raspberries |
This Week’s Grocery List
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 |
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 |
2/3 cups and 1 tablespoon lemon juice | 2/3 cup lime juice | ||
1/2 cup water |
1/4 cup balsamic vinegar | 1/2 cup coconut aminos | ||
1/4 cup raspberry vinegar | 1 tablespoon and 2-3/4 teaspoons tarragon vinegar |
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 |
3/4 teaspoon ginger paste | 1 tablespoon and 1 teaspoon garlic paste |
2-1/2 cups sugar snap peas |
1/4 cup chicken broth |
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 |
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 |
1/8 teaspoon Thai garlic chile paste |
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 |
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