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
Old Bay Tilapia
with Mustard Brussels
Prep 10m | Cook 30m | Total 40m
Fiber 15g | Protein 33g
Food
- 8 (4 ounce) fillets tilapia
- 1 tablespoon butter
- 1/2 teaspoon seafood seasoning
- 1 teaspoon garlic salt, or to taste
- 2 lemon, sliced
- 2 (16 ounce) packages frozen cauliflower with broccoli and red pepper
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons lemon juice | 1/2 cup water |
2 tablespoons Dijon-style mustard |
1 tablespoon butter |
1 teaspoon garlic salt | 1/2 teaspoon seafood seasoning |
2 pounds tilapia (bream) |
2 pounds frozen cauliflower with broccoli and red pepper | 1 teaspoon konjac flour (gluccomannan) |
10-1/3 cups Brussels sprouts, raw | 2 lemon |
1-1/2 pounds chicken broth |
Tuesday
Roasted Turkey Breast
with Rosemary Vinegar Beets
Prep 10m | Cook 5h | Total 5h 10m
Fiber 3g | Protein 67g
Food
- 1 (8 pound) whole bone-in turkey breast with skin
- 1 cup chicken stock
- 1/4 cup butter, melted
- 1 teaspoon sea salt
- 1 teaspoon dried sage
- 1 teaspoon dried savory
- 1 teaspoon dried rosemary
- 1 teaspoon dried thyme
Steps
Food
Steps
This Meal’s Grocery List
2/3 cup balsamic vinegar |
1/4 cup butter |
1 teaspoon herbes de Provence | 1 teaspoon sage | ||
1 teaspoon dried thyme | 1 teaspoon sea salt | ||
1 teaspoon dried savory | 1 teaspoon dried rosemary |
1 (3-6 pound) bone-in turkey breast with skin |
1 cup chicken stock |
6 medium beet | 2 teaspoons fresh rosemary | ||
1/2 ounce garlic, whole |
Wednesday
Onion Dill Halibut
with Arugula Salad
Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 43g
Food
- 3 pounds halibut fillet, cut into 6 pieces
- salt and ground black pepper to taste
- 1-1/4 bunches green onions, chopped
- 1-1/3 cups greek yogurt
- 1 teaspoon dried dill weed
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons sumac herb |
1 tablespoon extra virgin olive oil |
1/4 cup and 1 teaspoon lemon juice |
1-1/3 cups greek yogurt |
1 teaspoon dried dill weed | 1/4 teaspoon salt |
3 pounds halibut |
1-3/4 pounds Arugula, raw | 11 ounces green onions | ||
7 ounces mushrooms | 1-1/2 pounds onions | ||
4 tomatoes |
Thursday
Salisbury Steaks
with Fast Cucumber Salad
Prep 25m | Cook 1h | Total 1h25m
Fiber 3g | Protein 31g
Food
- 2 pounds extra-lean ground beef
- 1/4 cup minced onion
- 1/4 cup minced green bell pepper
- 2 tablespoons finely chopped fresh parsley
- 2 teaspoons salt
- 2 teaspoons paprika
- 2 cloves garlic, minced
- 1/2 teaspoon ground black pepper
- 1/2 pinch dried thyme leaves
- 2 tablespoons almond flour
- 2 tablespoons extra virgin coconut oil, or as needed
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons almond flour | 1 tablespoon xylitol |
2 tablespoons extra virgin coconut oil |
1/3 cup rice vinegar |
3/4 teaspoon black pepper | 1/4 teaspoon dried thyme | ||
1 teaspoon ground ginger | 2 teaspoons paprika | ||
1 tablespoon and 1 teaspoon salt |
2 pounds Extra lean ground beef, 5% fat, raw |
1 carrots | 2 large cucumber | ||
2 tablespoons fresh parsley | 1/2 ounce garlic, whole | ||
1 large green bell pepper | 1 jalapeno chile pepper | ||
1 onions | 5 ounces sweet onion |
Friday
Herbed Shrimp Scampi
with Zucchini and Squash
Prep 20m | Cook 35m | Total 55m
Fiber 3g | Protein 41g
Food
- 1-1/3 cups butter
- 1 clove garlic, minced
- 1/4 teaspoon dried rosemary
- 1/4 teaspoon dried basil
- 1/4 cup lemon juice
- 3 tablespoons dry white wine
- 3/4 teaspoon salt
- 3/4 teaspoon ground black pepper
- 3 pounds medium shrimp, peeled and deveined
- 6, 12×12-inch squares of aluminum foil
Steps
Food
Steps
This Meal’s Grocery List
3 tablespoons and 2-3/4 teaspoons lemon juice | 3 tablespoons white wine |
1-1/3 cups butter |
1/2 teaspoons black pepper | salt to taste | ||
1/4 teaspoon dried basil | 1/4 teaspoon dried rosemary | ||
garlic powder to taste |
3 pounds medium shrimp |
2 (10 ounce) cans diced tomatoes with green chile peppers |
1 onion, chopped | 1 clove garlic, minced | ||
6 medium small yellow squash, cubed | 6 small zucchini, cubed |
Saturday
Almost KFC Chicken
with Rainbow Veggies
Prep 5m | Cook 10m | Total 15m
Fiber 12g | Protein 46g
Food
- 1 whole roasting chicken, cut into pieces
- SPICE BLEND
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon lemon-pepper seasoning
- 1/4 teaspoon thyme
- 1/4 teaspoon paprika
Steps
Food
Steps
This Meal’s Grocery List
1/3 cup crumbled feta cheese |
1 tablespoon and 3 teaspoons black pepper | 1/2 teaspoon lemon-pepper seasoning | ||
1/4 teaspoon thyme | 1/4 teaspoon paprika | ||
1/2 teaspoons salt |
1 whole roasting chicken, cut into pieces |
1-1/2 pounds fresh spinach | 6 red bell pepper |
Food
- 2 teaspoons crushed dried rosemary
- 2 teaspoons dried basil
- 2 teaspoons minced garlic
- 2 pinches black pepper
- 1/4 cup extra virgin coconut oil
- 8 pork chops
- 2 cups fresh lemon juice
- 1 cup crumbled feta cheese with basil and sun-dried tomatoes
Steps
Food
Steps
This Meal’s Grocery List
1/3 cup extra virgin olive oil |
2 cups and 2 tablespoons lemon juice | 1/4 cup orange juice |
1/3 cup plain greek yogurt |
5 ounces tomato basil feta cheese |
1 teaspoon black pepper | 2 teaspoons crushed rosemary | ||
2 teaspoons dried basil | 1 teaspoon salt |
3-1/4 pounds boneless pork loin chops | 1/2 ounce cooked bacon |
2 carrots | 1/2 ounce garlic, whole | ||
10 cups kale | 3 red onion |
Grocery List
2 tablespoons almond flour | 2 tablespoons sumac herb |
2/3 cup extra virgin coconut oil | 2 tablespoons xylitol | ||
2/3 cup extra virgin olive oil |
2-3/4 cups lemon juice | 1/4 cup orange juice | ||
1/2 cup water | 3 tablespoons white wine |
2/3 cup balsamic vinegar | 1/3 cup rice vinegar | ||
1-1/2 tablespoons Dijon-style mustard |
2 cups butter | 2 cups greek yogurt | ||
1 (12 ounce) package whipped cream cheese | 5 ounces tomato basil feta cheese | ||
2 ounces feta cheese |
2 (10 ounce) cans diced tomatoes with green chile peppers |
2 pounds frozen cauliflower with broccoli and red pepper |
1 cup chicken stock | 1-1/2 pounds chicken broth |
3 tablespoons black pepper | 2-1/2 tablespoons salt | ||
2 teaspoons crushed rosemary | 1 tablespoon dried basil | ||
1-1/4 teaspoons dried dill weed | 1-1/4 teaspoon dried rosemary | ||
1 teaspoon dried thyme | 1/2 tablespoon garlic powder | ||
1 teaspoon garlic salt | 1 teaspoon ground ginger | ||
1 teaspoon herbes de Provence | 1/2 teaspoon seafood seasoning | ||
2-1/4 teaspoons paprika | 1 teaspoon sage | ||
1-1/4 teaspoons sea salt | 1 teaspoon dried savory | ||
1/2 teaspoon lemon-pepper seasoning | 1/4 teaspoon thyme |
3-1/4 pounds boneless pork loin chops | 1/2 ounce cooked bacon | ||
2 pounds Extra lean ground beef | 3 pounds halibut | ||
3 pounds medium shrimp | 2 pounds tilapia | ||
4 pounds turkey breast | 1 whole roasting chicken, cut into pieces |
1-3/4 pounds Arugula, raw | 6 medium beet | ||
10-1/3 cups Brussels sprouts, raw | 3 carrots | ||
2 tablespoons fresh parsley | 2 teaspoons fresh rosemary | ||
1-1/2 pounds fresh spinach | 1 ounce garlic, whole | ||
1 large green bell pepper | 11 ounces green onions | ||
1 jalapeno chile pepper | 10 cups kale | ||
2 lemon | 7 ounces mushrooms | ||
2-1/4 pounds onions | 6 red bell pepper | ||
3 red onion | 5 ounces sweet onion | ||
4 tomatoes | 6 small zucchini, cubed | ||
2 large cucumber | 6 medium small yellow squash, cubed |
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