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
Grilled Pork Chops
with Mushroom Salad
Prep 20m | Cook 10m | Total 30m
Fiber 9g | Protein 49g
Food
- 2/3 cup water
- 1/4 cup and 3 tablespoons light soy sauce
- 1/3 cup extra virgin coconut oil
- 1/4 cup lemon pepper seasoning
- 2-3/4 teaspoons minced garlic
- 8 boneless pork loin chops, trimmed of fat
Steps
Food
Steps
This Meal’s Grocery List
1/3 cup extra virgin coconut oil |
2/3 cup water |
4 (4.5 ounce) cans canned mushrooms | 7 ounces pimentos |
3-1/4 cups Italian dressing |
1/4 cup and 3 tablespoons reduced-sodium soy sauce |
1/4 cup lemon pepper | 1/8 teaspoon salt |
3-1/4 pounds boneless pork loin chops |
10 ounces celery | 1/2 ounce garlic, whole | ||
7 ounces green bell pepper | 2 onions | ||
3 red bell pepper |
Tuesday
BBQ Halibut
with Spinach Tahini
Prep 10m | Cook 15m | Total 25m
Fiber 12g | Protein 43g
Food
- 1/3 cup butter
- 1/3 cup brown sugar
- 5-1/4 cloves garlic, minced
- 2 tablespoons and 2 teaspoons lemon juice
- 1 tablespoon and 2-1/4 teaspoons soy sauce
- 1-1/4 teaspoons ground black pepper
- 2-3/4 (1 pound) halibut steak
Steps
Food
Steps
This Meal’s Grocery List
2-1/2 ounces brown sugar | 1/4 cup tahini |
2 tablespoons and 2 teaspoons lemon juice | 2 cups water |
1-1/3 cups red wine vinegar |
1/3 cup butter |
1 tablespoon and 2-1/4 teaspoons soy sauce |
2-1/2 pounds frozen spinach |
1-1/4 teaspoons black pepper | 1/2 teaspoon cayenne pepper | ||
1 teaspoon ground cumin | 1 teaspoon paprika | ||
1/4 teaspoon salt |
2-3/4 pounds halibut |
1-1/2 ounces garlic, whole |
Wednesday
Tilapia Feta Florentine
with Cabbage Pico de Gallo
Prep 20m | Cook 35m | Total 55m
Fiber 15g | Protein 35g
Food
- 1 tablespoon and 1 teaspoon extra virgin coconut oil
- 1/2 cup chopped onion
- 2 cloves garlic, minced
- 4 (9 ounce) bags fresh spinach
- 1/2 cup sliced kalamata olives
- 1/4 cup crumbled feta cheese
- 1 teaspoon grated lemon rind
- 1 teaspoon salt
- 1/2 teaspoon dried oregano
- 1/4 teaspoon white pepper
- 2 pounds tilapia fillets
- 1/4 cup butter, melted
- 1 tablespoon and 1 teaspoon lemon juice
- 2 pinches paprika, or to taste
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1-1/4 teaspoons extra virgin coconut oil |
1 tablespoon and 1-1/4 teaspoons lemon juice |
2-1/2 ounces Greek olives |
1/4 cup butter | 1-1/2 ounces feta cheese |
1/2 teaspoon dried oregano | 1 teaspoon paprika | ||
2-1/4 teaspoons salt | 1/4 teaspoon white pepper |
2 pounds tilapia (bream) |
1 lemon (for zesting) |
1-1/4 pounds cabbage | 2 bunches cilantro | ||
2-1/4 pounds fresh spinach | 1/2 ounce garlic, whole | ||
3 jalapeno chile pepper | 2 lime | ||
2 onions | 3 red onion | ||
4 roma (plum) tomato |
Thursday
Orange Turkey Scaloppini
with Garlic Tomatoes
Prep 10m | Cook 20m | Total 30m
Fiber 3g | Protein 52g
Food
- 8 (6 ounce) turkey cutlets
- 1 teaspoon ground cinnamon
- salt and freshly ground black pepper to taste
- 4 cloves garlic, minced
- 2 tablespoons extra virgin coconut oil
- 1 cup fresh orange juice
- 2 tablespoons fresh lemon juice
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons and 1/4 teaspoon extra virgin coconut oil | 1/4 cup extra virgin coconut oil |
2 tablespoons lemon juice | 1 cup orange juice |
1 teaspoon ground cinnamon | 1/4 teaspoon salt |
3 pounds Turkey, fryer-roasters, breast, meat only, raw |
1-1/2 ounces garlic, whole | 70 grape tomato |
Friday
Asian Snapper
with Marinated Mushrooms and Peppers
Prep 20m | Cook 15m | Total 35m
Fiber 6g | Protein 57g
Food
- 4 pounds red snapper fillets
- 2 teaspoons salt
- 2 teaspoons ground black pepper
- 1/4 cup grated fresh ginger
- 1/4 cup soy sauce
- 2 tablespoons and 2 teaspoons extra virgin coconut oil
- 8 shiitake mushrooms, thinly sliced
- 4 tomato, quartered
- 2 fresh red chile pepper, seeded and chopped
- 8 sprigs cilantro, finely chopped
Steps
Food
Steps
This Meal’s Grocery List
1 teaspoon white sugar |
2 tablespoons and 2-1/2 teaspoons extra virgin coconut oil | 2 tablespoons extra virgin coconut oil |
1/3 cup water |
1/2 cup red wine vinegar |
1/4 cup soy sauce |
2-1/4 teaspoons black pepper | 1/2 teaspoon dried basil | ||
2-1/4 teaspoons salt |
4 pounds red snapper |
1 bunch cilantro | 1/4 cup fresh ginger root | ||
1 tablespoon fresh parsley | 2 fresh red chile pepper | ||
1/2 ounce garlic, whole | 2 pounds mushrooms | ||
1 onions | 1 red bell pepper | ||
5 ounces shiitake mushrooms | 4 tomatoes |
Saturday
Slow Cooker Roast
with Cucumber Cilantro Salad
Prep 15m | Cook 7h | Total 7h15m
Fiber 6g | Protein 35g
Food
- 1 (4 pound) beef chuck roast
- 1 1/2 teaspoons sea salt
- 1 teaspoon ground black pepper
- 2 yellow onions, quartered
- 3 cloves garlic, or more to taste
- 2 cups beef broth
- 1 cup vegetable broth
- 3 bay leaves
- 3 sprigs thyme, chopped
Steps
Food
Steps
This Meal’s Grocery List
1-1/2 teaspoons sea salt |
1/2 cup lime juice |
3 bay leaves | 1 teaspoon black pepper | ||
1 tablespoon and 1 teaspoon chili powder | 1 teaspoon salt |
4 pounds chuck roast |
1 (14 ounce) can vegetable broth |
1 bunch cilantro | 6 large cucumber | ||
1-1/2 teaspoons fresh thyme | 1/2 ounce garlic, whole | ||
5 onions |
2 (14 ounce) cans beef broth |
Sunday
Ginger Shrimp
with Mushroom and Carrot Stir-fry
Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 39g
Food
- 2-3/4 pounds jumbo shrimp, peeled and deveined
- 1/4 cup and 3 tablespoons extra virgin coconut oil
- 1-3/4 teaspoons extra virgin coconut oil
- 3 tablespoons and 1-3/4 teaspoons lemon juice
- 7/8 onion, chopped
- 1-3/4 cloves garlic, peeled
- 1 tablespoon and 2-1/4 teaspoons grated fresh ginger root
- 1 tablespoon and 2-1/4 teaspoons minced fresh cilantro leaves
- 1 teaspoon paprika
- 1/2 teaspoon salt
- 1/2 teaspoon ground black pepper
- skewers
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons honey |
1/4 cup and 3 tablespoons extra virgin coconut oil | 1 tablespoon and 2 teaspoons extra virgin coconut oil |
3 tablespoons and 1-3/4 teaspoons lemon juice | 2 tablespoons sherry |
2 (4.5 ounce) cans canned mushrooms |
1/4 cup reduced-sodium soy sauce |
1/2 teaspoon black pepper | 1 teaspoon paprika | ||
1/2 teaspoon salt |
2-3/4 pounds shrimp |
8 Skewers |
2 carrots | 1 bunch cilantro | ||
1 tablespoon and 2-1/4 teaspoons fresh ginger root | 1/2 ounce garlic, whole | ||
1 green onions | 5 ounces mushrooms | ||
1 onions | 11 ounces shiitake mushrooms |
1/2 pound low sodium, low fat vegetable broth |
This Week’s Grocery List
2-1/2 ounces brown sugar | 2 tablespoons honey | ||
1-1/2 teaspoons sea salt | 1/4 cup tahini | ||
1 teaspoon white sugar |
2 tablespoons and 1/4 teaspoon extra virgin coconut oil | 3/4 cup and 1 teaspoon extra virgin coconut oil | ||
1/4 cup and 2 teaspoons extra virgin coconut oil | 2 tablespoons extra virgin coconut oil | ||
1/3 cup extra virgin coconut oil |
1/2 cup and 1 tablespoon and 2 teaspoons lemon juice | 1/2 cup lime juice | ||
1 cup orange juice | 2 tablespoons sherry | ||
3 cups water |
5 (4.5 ounce) cans canned mushrooms | 7 ounces pimentos |
2-1/2 ounces Greek olives | 3-1/4 cups Italian dressing | ||
1-3/4 cups and 1 tablespoon red wine vinegar |
1/2 cup and 1 tablespoon and 1 teaspoon butter | 1-1/2 ounces feta cheese |
2/3 cup and 1 teaspoon reduced-sodium soy sauce | 1/3 cup and 1 teaspoon soy sauce |
2-1/2 pounds frozen spinach |
3 bay leaves | 1 tablespoon and 2 teaspoons black pepper | ||
1/2 teaspoon cayenne pepper | 1 tablespoon and 1 teaspoon chili powder | ||
1/2 teaspoon dried basil | 1/2 teaspoon dried oregano | ||
1 teaspoon ground cinnamon | 1 teaspoon ground cumin | ||
1/4 cup lemon pepper | 2-3/4 teaspoons paprika | ||
2 tablespoons and 1/2 teaspoon salt | 1/4 teaspoon white pepper |
3-1/4 pounds boneless pork loin chops | 4 pounds chuck roast | ||
2-3/4 pounds halibut | 4 pounds red snapper | ||
2-3/4 pounds shrimp | 2 pounds tilapia (bream) | ||
3 pounds Turkey, fryer-roasters, breast, meat only, raw |
1 (14 ounce) can vegetable broth |
1 lemon (for zesting) | 8 Skewers |
1-1/4 pounds cabbage | 2 carrots | ||
10 ounces celery | 2 bunches cilantro | ||
6 large cucumber | 1/3 cup and 1 teaspoon fresh ginger root | ||
1 tablespoon fresh parsley | 2 fresh red chile pepper | ||
2-1/4 pounds fresh spinach | 1-1/2 teaspoons fresh thyme | ||
1/4 pound garlic, whole | 70 grape tomato | ||
7 ounces green bell pepper | 1 green onions | ||
3 jalapeno chile pepper | 2 lime | ||
2-1/4 pounds mushrooms | 2-1/4 pounds onions | ||
3 red bell pepper | 3 red onion | ||
4 roma (plum) tomato | 15 ounces shiitake mushrooms | ||
4 tomatoes |
2 (14 ounce) cans beef broth | 1/2 pound low sodium, low fat vegetable broth |
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