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
Slow Cooked Pork
with Wine Baked Mushrooms
Prep 20m | Cook 6h | Total 6h20m
Fiber 9g | Protein 47g
Food
- 5-1/4 cloves garlic
- 1-1/4 large onion, quartered
- 2 tablespoons and 2 teaspoons chopped fresh oregano
- 1 tablespoon and 1 teaspoon ground cumin
- 1 tablespoon ground ancho chile pepper
- 2-3/4 teaspoons salt
- 2-3/4 teaspoons ground black pepper
- extra virgin coconut oil
- 1 tablespoon and 1 teaspoon white wine vinegar
- 1-1/4 (3 pound) boneless pork loin roast
- 1-1/4 lime, cut into wedges
Steps
Food
Steps
This Meal’s Grocery List
1/3 cup and 2 tablespoons extra virgin coconut oil |
1/2 cup and 1 tablespoon white wine |
1 tablespoon and 1 teaspoon white wine vinegar |
2-3/4 teaspoons black pepper | 1-1/2 teaspoons dried thyme | ||
1 tablespoon and 3/4 teaspoon ground cumin | 1 tablespoon salt |
4 pounds pork loin |
1/2 ounce dried ancho chiles | 2 tablespoons and 2 teaspoons Fresh Oregano | ||
1 ounce garlic, whole | 2 lime | ||
3 pounds mushrooms | 3 onions |
Tuesday
Salmon Bake
with Creamed Spinach
Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 51g
Food
- 4 pounds salmon fillet, halved
- 4 small tomato, chopped
- 20 green onions, chopped
- 1 teaspoon salt
- 1 teaspoon pepper
Steps
Food
Steps
This Meal’s Grocery List
13 ounces evaporated milk |
2 pounds frozen spinach |
1 teaspoon black pepper | 3/4 teaspoon dried minced onion | ||
1-1/2 teaspoons garlic powder | 1 teaspoon salt |
4 pounds salmon |
11 ounces green onions | 2 onions | ||
3 tomatoes |
Wednesday
Sirloin Tip Roast
with Grilled Cabbage
Prep 5m | Cook 1h40m | Total 1h45m
Fiber 9g | Protein 56g
Food
- 4 pounds beef sirloin tip roast
- 5-1/4 cloves garlic, peeled and halved
- 1-1/4 teaspoons coarsely ground black pepper
Steps
Food
Steps
This Meal’s Grocery List
1/2 cup butter |
1-1/4 teaspoons black pepper | 1/8 teaspoon salt |
4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw |
2 cubes ice |
3-1/4 pounds cabbage | 1 ounce garlic, whole |
Thursday
Bacon Wrapped Chicken
with Tomato Cucumber Salad
Prep 15m | Cook 16m | Total 31m
Fiber 9g | Protein 40g
Food
- 2 tablespoons and 2 teaspoons garlic powder
- 8 skinless, boneless chicken breast halves
- salt and pepper to taste
- 8 sprigs fresh rosemary
- 8 thick slices bacon
Steps
Food
Steps
This Meal’s Grocery List
1 (15 ounce) can kidney beans |
1 (16 fl oz) bottle balsamic vinaigrette salad dressing |
2 tablespoons and 2 teaspoons garlic powder | 1/4 teaspoon salt |
11 ounces bacon | 2 pounds skinless, boneless chicken breast halves |
7 ounces tofu |
3 large cucumber | 1/4 cup and 2 tablespoons fresh basil | ||
3 tablespoons and 1 teaspoon fresh rosemary | 1 onions | ||
4 tomatoes |
Friday
Grilled Swordfish
with Fajita Veggies
Prep 30m | Cook 20m | Total 50m
Fiber 9g | Protein 35g
Food
- 8 cloves garlic
- 2/3 cup white wine
- 1/2 cup lemon juice
- 1/4 cup soy sauce
- 1/4 cup extra virgin coconut oil
- 2 tablespoons poultry seasoning
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 8 swordfish steaks
- 2 tablespoons chopped fresh parsley (optional)
- 8 slices lemon, for garnish (optional)
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons poultry seasoning |
1/3 cup and 1 teaspoon extra virgin coconut oil |
1/2 cup lemon juice | 2/3 cup white wine |
1/4 cup soy sauce |
1/4 teaspoon black pepper | 1/8 teaspoon lemon pepper | ||
1/2 teaspoon salt |
2-1/2 pounds Finfish, swordfish, raw |
2 tablespoons fresh parsley | 1-1/2 ounces garlic, whole | ||
1-1/4 pounds green bell pepper | 1/4 pound green onions | ||
1 lemon | 6 ounces mushrooms | ||
2 onions | 3-3/4 cups and 2 tablespoons yellow bell pepper |
Saturday
Stuffed Turkey Breasts
with Cucumber Salad
Prep 20m | Cook 25m | Total 45m
Fiber 6g | Protein 59g
Food
- 1/4 cup extra virgin coconut oil, divided
- 4 links apple maple chicken sausage, casings removed
- 2 small onion, diced
- 4 cloves garlic, minced
- 2/3 cup crusty bread cubes
- 2 tablespoons and 2 teaspoons finely chopped fresh parsley
- 1 tablespoon finely chopped fresh sage
- 2 (1 1/2-pound) skinless, boneless turkey breast half, halved lengthwise and pounded to 1/2-inch thickness
- salt and ground black pepper to taste
- 2 cups turkey stock
Steps
Food
Steps
This Meal’s Grocery List
2-1/2 ounces Bread, french or vienna (includes sourdough) |
2 teaspoons white sugar |
1/4 cup extra virgin coconut oil | 1/4 cup extra virgin coconut oil |
1/2 cup balsamic vinegar, white – CLONE – Balsamic Vinegar-60 Grain |
1 teaspoon dried dill weed | 1/4 teaspoon salt |
9 ounces chicken and apple sausage | 3 pounds turkey breast |
4 cups cucumber | 2 tablespoons and 2 teaspoons fresh parsley | ||
1 tablespoon fresh sage | 1/2 ounce garlic, whole | ||
2 onions | 5 tomatoes |
2 cups turkey stock |
Sunday
South American Steaks
with Indian Carrot Salad
Prep 10m | Cook 10m | Total 20m
Fiber 6g | Protein 43g
Food
- 3 pounds skirt steak, trimmed and cut into 2 1/2-inch wide pieces
- 2 teaspoons adobo seasoning, or to taste
- 3 tablespoons extra virgin coconut oil
- 2 tablespoons butter
Steps
Food
Steps
This Meal’s Grocery List
2 teaspoons adobo seasoning | 1 ounce salted peanuts | ||
1 tablespoon white sugar |
3 tablespoons extra virgin coconut oil |
2 tablespoons and 1/4 teaspoon lemon juice |
2 tablespoons butter |
1-1/2 teaspoons salt |
3 pounds Skirt steak |
1-1/2 pounds carrots | 2 bunches cilantro |
This Week’s Grocery List
2-1/2 ounces Bread, french or vienna (includes sourdough) |
2 teaspoons adobo seasoning | 2 tablespoons poultry seasoning | ||
1 ounce salted peanuts | 1 tablespoon and 2 teaspoons white sugar |
1/4 cup extra virgin coconut oil | 1-1/4 cups extra virgin coconut oil |
1/2 cup and 2 tablespoons lemon juice | 1-1/4 cups white wine |
13 ounces evaporated milk | 1 (15 ounce) can kidney beans |
1 (16 fl oz) bottle balsamic vinaigrette salad dressing | 1/2 cup balsamic vinegar, white – CLONE – Balsamic Vinegar-60 Grain | ||
1 tablespoon and 1 teaspoon white wine vinegar |
1/2 cup and 2 tablespoons butter |
1/4 cup soy sauce |
2 pounds frozen spinach |
1 tablespoon and 2-1/4 teaspoons black pepper | 1 teaspoon dried dill weed | ||
3/4 teaspoon dried minced onion | 1-1/2 teaspoons dried thyme | ||
3 tablespoons and 1/2 teaspoon garlic powder | 1 tablespoon and 3/4 teaspoon ground cumin | ||
1/8 teaspoon lemon pepper | 2 tablespoons and 3/4 teaspoon salt |
11 ounces bacon | 4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw | ||
9 ounces chicken and apple sausage | 2-1/2 pounds Finfish, swordfish, raw | ||
4 pounds pork loin | 4 pounds salmon | ||
2 pounds skinless, boneless chicken breast halves | 3 pounds Skirt steak | ||
3 pounds turkey breast |
7 ounces tofu |
2 cubes ice |
3-1/4 pounds cabbage | 1-1/2 pounds carrots | ||
2 bunches cilantro | 4 cups cucumber | ||
3 large cucumber | 1/2 ounce dried ancho chiles | ||
1/4 cup and 2 tablespoons fresh basil | 2 tablespoons and 2 teaspoons Fresh Oregano | ||
1/4 cup and 2 teaspoons fresh parsley | 3 tablespoons and 1 teaspoon fresh rosemary | ||
1 tablespoon fresh sage | 3-1/2 ounces garlic, whole | ||
1-1/4 pounds green bell pepper | 14 ounces green onions | ||
1 lemon | 2 lime | ||
3-1/4 pounds mushrooms | 1-3/4 pounds onions | ||
3 pounds tomatoes | 3-3/4 cups and 2 tablespoons yellow bell pepper |
2 cups turkey stock |
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