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
Barbequed Steak
with Stuffed Celery
Prep 15m | Cook 10m | Total 25m
Fiber 3g | Protein 34g
Food
- 1/3 cup coconut aminos
- 1/4 cup SANE honey
- 3 tablespoons distilled white vinegar
- 1 teaspoon ground ginger
- 1 teaspoon garlic powder
- 2/3 cup extra virgin coconut oil
- 2 pounds flank steak
Steps
Food
Steps
This Meal’s Grocery List
1/4 cup SANE honey | 1 ounce walnuts |
2/3 cup extra virgin coconut oil |
3 tablespoons distilled white vinegar | 1 (5 ounce) jar green olives, pitted and halved |
1 (8 ounce) package cream cheese | 2 tablespoons sour cream |
1/3 cup coconut aminos |
1 teaspoon garlic powder | 1 teaspoon ground ginger |
2 pounds flank steak |
1-1/2 pounds celery |
Tuesday
Tilapia Parmesan
with Hummus Eggplant
Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 37g
Food
- 1-1/2 cups grated Parmesan cheese
- 1 tablespoon paprika
- 2 tablespoons chopped fresh parsley
- salt and ground black pepper to taste
- 8 tilapia fillets
- 2 tablespoons extra virgin coconut oil
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons extra virgin coconut oil | 2 tablespoons extra virgin olive oil |
1 (15 ounce) can garbanzo beans (chickpeas) |
1/4 pound Parmesan cheese |
1 tablespoon paprika | 1 teaspoon salt | ||
ground black pepper to taste |
2 pounds tilapia |
1-1/4 pounds eggplant | 2 tablespoons fresh parsley | ||
1/2 ounce garlic, whole |
Wednesday
Roast Turkey Breast
with Asparagus Spring Salad
Prep 20m | Cook 1h35m | Total 1h55m
Fiber 9g | Protein 69g
Food
- 1/3 cup butter, softened
- 2 cloves garlic, minced
- 2 teaspoons paprika
- 2 teaspoons Italian seasoning
- 1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash®)
- salt and ground black pepper to taste
- 1 (3 pound) turkey breast with skin
- 2 teaspoons minced shallot
- 2 splashes dry white wine
- 1-1/3 cups chicken stock
- 1 tablespoon konjac flour (thickener)
- 3 tablespoons whipping cream (optional)
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon konjac flour (thickener) | 2 tablespoons sesame seeds | ||
2 teaspoons xylitol |
1/3 cup extra virgin olive oil |
2 splashes dry white wine |
1/8 (8 ounce) jar prepared Dijon-style mustard | 2 teaspoons red wine vinegar | ||
2 tablespoons rice vinegar |
1/3 cup butter, softened | 3 tablespoons whipping cream |
2 teaspoons coconut aminos |
ground black pepper to taste | 2 teaspoons Italian seasoning | ||
2 teaspoons paprika | 1/8 teaspoon salt | ||
1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash®) |
1 (3 pound) turkey breast with skin |
3 pounds asparagus | 1/2 ounce garlic, whole | ||
2 teaspoons minced shallot |
1-1/3 cups chicken stock |
Thursday
Buttery Stuffed Sole
with Tangy Green Beans
Prep 25m | Cook 15m | Total 40m
Fiber 6g | Protein 42g
Food
- 1/3 cup butter
- 1 tablespoon minced onion
- 2/3 cup minced crabmeat
- 1 tablespoon minced fresh parsley
- 1/8 teaspoon garlic powder, or to taste
- salt and pepper to taste
- 1 cup coconut flour
- 8 (6 ounce) fillets sole
- 1 tablespoon lemon juice
- 3 tablespoons grated Parmesan cheese
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon xylitol | 1 cup coconut flour | ||
1/4 cup extra virgin coconut oil |
1 tablespoon lemon juice |
3 ounces crabmeat |
1/4 cup distilled white vinegar | 2-1/2 tablespoons Dijon mustard |
1/3 cup butter | 1/2 ounce Parmesan cheese |
1/8 teaspoon garlic powder | 1/8 teaspoon salt |
3 pounds sole |
1-1/2 pounds green beans |
1/2 cup fresh chives | 1 tablespoon fresh parsley | ||
1 onion |
Friday
Soy Garlic Flank Steak
with Stir-fried Veggies
Prep 30m | Cook 20m | Total 50m
Fiber 12g | Protein 35g
Food
- 2/3 cup coconut aminos
- 2 tablespoons xylitol
- 2 tablespoons lemon juice
- 3 tablespoons avocado oil
- 3 cloves garlic, minced
- 1 tablespoon minced onion
- 1 teaspoon ground ginger
- 3/4 teaspoon black pepper
- 2 pounds beef flank steak
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons xylitol | 3 tablespoons sesame seeds |
1/3 cup Asian fish sauce | 3 tablespoons avocado oil | ||
3 tablespoons extra virgin coconut oil |
2 tablespoons lemon juice |
2/3 cup coconut aminos |
3/4 teaspoon black pepper | 1 teaspoon ground ginger |
2 pounds flank steak |
11 ounces bean sprouts |
2 medium heads bok choy | 1 bunch cilantro | ||
1-1/2 tablespoons fresh ginger root | 1/2 ounce garlic, whole | ||
6 green onions | 1 onion | ||
4 serrano chile peppers, seeded and chopped | 2 red bell pepper |
Saturday
Shrimp Basil
with Mushrooms and Cabbage
Prep 25m | Cook 15m | Total 40m
Fiber 12g | Protein 34g
Food
- 3 tablespoons melted extra-virgin coconut oil
- 4 tablespoons butter, melted
- 1 lemon, juiced
- 3 tablespoons Dijon mustard
- 1/3 cup minced fresh basil leaves
- 3 cloves garlic, minced
- salt to taste
- white pepper
- 3 pounds fresh shrimp, peeled and deveined
- skewers
Steps
Food
Steps
This Meal’s Grocery List
1-1/4 teaspoons kosher salt |
5 tablespoons extra virgin coconut oil |
3 tablespoons Dijon mustard |
4 tablespoons butter |
1-1/2 teaspoons black pepper | 1 teaspoon garlic powder | ||
1/8 teaspoon salt | 1/4 teaspoon white pepper |
3 pounds shrimp |
4 Skewers |
3 pounds cabbage | 1/3 cup minced fresh basil leaves | ||
1/2 ounce garlic, whole | 1 lemon, juiced | ||
6 portobello mushrooms |
Sunday
Paprika Chicken
with Flavorful Zucchini and Tomatoes
Prep 10m | Cook 20m | Total 30m
Fiber 6g | Protein 39g
Food
- 1 can (14.5 ounces) chicken broth, simmered to reduce to 3/4 cup (or start with 1 1/2 cups homemade chicken stock)
- 1 can (14.5 ounces) diced tomatoes, drained until fairly dry
- 1 large onion, chopped in fairly big pieces
- 1 jar (12 ounces) roasted red peppers, drained well and cut into pieces about 1 – 2 inches square
- 2 large boneless, skinless chicken breasts, pounded to an even thickness and cut into cubes about 1 1/4 inches
- 1 tablespoon sweet paprika
- salt and fresh-ground black pepper (to taste, for seasoning chicken before browning)
- 1 tablespoon extra virgin coconut oil
- 1 teaspoon hot paprika
- 1/2 teaspoon ground Caraway seed (optional)
- 3/4 cup sour cream (more or less to taste)
Steps
Food
Steps
This Meal’s Grocery List
1 can (14.5 ounces) chicken broth |
1 tablespoon extra virgin coconut oil |
1 can (14.5 ounces) diced tomatoes | 1 jar (12 ounces) roasted red peppers |
3/4 cup sour cream (more or less to taste) | 2 ounces blue cheese |
3 teaspoons black pepper | 1/4 teaspoon dried basil | ||
1 teaspoon salt | 1 teaspoon hot paprika | ||
1/2 teaspoon ground Caraway seed | 1 tablespoon sweet paprika |
2 large boneless, skinless chicken breasts | 3 ounces bacon |
1 large onion | 3 pounds zucchini | ||
1 red onion | 3 tomatoes |
Grocery List
1 tablespoon konjac flour | 1 cup coconut flour | ||
1/4 cup SANE honey | 1 ounce walnuts | ||
3 tablespoons and 2 teaspoons xylitol | 1/4 cup and 1 tablespoon sesame seeds |
1/3 cup and 2 tablespoons olive oil | 1-1/2 cups and 2 tablespoons extra virgin coconut oil | ||
1/3 cup Asian fish sauce | 3 tablespoons avocado oil |
3 tablespoons lemon juice | 2 splashes dry white wine |
1 (15 ounces) can garbanzo beans (chickpeas) | 1 can (14.5 ounces) diced tomatoes | ||
1 jar (12 ounces) roasted red peppers | 3 ounces crabmeat |
1 (5 ounce) jar green olives, pitted and halved | 1/2 cup and distilled white vinegar | ||
1 (8 ounce) jar prepared Dijon-style mustard | 2 teaspoons red wine vinegar | ||
2 tablespoons rice vinegar |
2 ounces blue cheese | 1 cup butter | ||
1 (8 ounce) package cream cheese | 3 tablespoons whipping cream | ||
5 ounces Parmesan cheese | 3/4 cup and 2 tablespoons sour cream |
1 cup and 2 teaspoons coconut aminos |
1-1/3 cups chicken stock | 1 can (14.5 ounces) chicken broth |
1/2 teaspoon ground Caraway seed | 1 tablespoon and 2 teaspoons paprika | ||
1 teaspoon garlic and herb seasoning blend | 2-1/8 teaspoons garlic powder | ||
2 teaspoons ground ginger | 2 teaspoons Italian seasoning | ||
1/4 teaspoon dried basil | 1 teaspoon salt | ||
1/4 teaspoon white pepper | 1 tablespoon sweet paprika | ||
1 teaspoon hot paprika | 2 tablespoons black pepper |
3 ounces bacon | 4 pounds flank steak | ||
1 (3 pound) turkey breast with skin | 3 pounds shrimp | ||
3 pounds sole | 2 pounds tilapia (bream) | ||
2 large boneless, skinless chicken breasts |
11 ounces bean sprouts | 4 Skewers |
1-1/2 pounds green beans |
3 pounds asparagus | 2 medium heads bok choy | ||
3 pounds cabbage | 1-1/2 pounds celery | ||
1 bunch cilantro | 1-1/4 pounds eggplant | ||
1/3 cup fresh basil | 1/2 cup fresh chives | ||
1-1/2 tablespoons fresh ginger root | 3 tablespoons fresh parsley | ||
2 ounces garlic, whole | 6 green onions | ||
3 onions | 4 serrano chile peppers, seeded and chopped | ||
6 portobello mushrooms | 2 red bell pepper | ||
1 red onion | 2 teaspoons minced shallot | ||
3 tomatoes | 3 pounds zucchini | ||
1 lemon, juiced |
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