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!

Print Friendly, PDF & Email
Don’t want to print everything? Click “print” and then click an item to delete it.

Monday



Cheesy Chicken



with Easy Sautéed Mushrooms



Prep 15m | Cook 40m | Total 55m
Fiber 6g | Protein 43g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 3 1



Cheesey Chicken

Food

  • 1/2 cup butter
  • 4 cloves garlic, minced
  • 3/4 cup almond flour
  • 1/2 cup freshly grated Parmesan cheese
  • 1 1/2 cups shredded Cheddar cheese
  • 1/4 teaspoon dried parsley
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon salt
  • 8 skinless, boneless chicken breast halves – pounded thin

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Melt the butter in a saucepan over low heat, and cook the garlic until tender, about 5 minutes.
  3. In a shallow bowl, mix the almond flour, Parmesan cheese, Cheddar cheese, parsley, oregano, pepper, and salt.
  4. Dip each chicken breast in the garlic butter to coat, then press into the almond flour mixture. Arrange the coated chicken breasts in a 9×13 inch baking dish. Drizzle with any remaining butter and top with any remaining almond flour mixture.
  5. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

Food

  • 1/4 cup and 2 tablespoons butter
  • 1 tablespoon and 1-1/2 teaspoons extra virgin coconut oil
  • 1 tablespoon and 1-1/2 teaspoons balsamic vinegar
  • 3 cloves garlic, minced
  • 1/4 teaspoon dried oregano
  • 3 pounds button mushrooms, sliced

Steps

  1. Melt butter with extra virgin coconut oil in a large skillet over medium heat. Stir in balsamic vinegar, garlic, oregano, and mushrooms. Saute for 20 to 30 minutes, or until tender.


This Meal’s Grocery List

Bakery Items
3/4 cup almond flour
Basic Cooking Ingredients
1 tablespoon and 1-1/2 teaspoons extra virgin coconut oil
Condiments and Salad Dressings
1 tablespoon and 1-1/2 teaspoons balsamic vinegar
Dairy, Eggs and Milk
3/4 cup and 2 tablespoons butter 7 ounces Cheddar cheese
1-1/2 ounces Parmesan cheese
Herbs and Spices
1/4 teaspoon black pepper 3/4 teaspoon dried oregano
1/4 teaspoon dried parsley 1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
1/2 ounce garlic, whole 3 pounds mushrooms

Go To Full Week’s Grocery List

Tuesday



White Wine Pork Chops



with Parmesan Sesame Zucchini



Prep 10m | Cook 15m | Total 25m
Fiber 3g | Protein 34g



NSV-XPS 1 NSV-XPS3



Food

  • 3 tablespoons butter
  • 8 boneless pork chops
  • salt, to taste
  • ground black pepper, to taste
  • 3/4 cup white wine
  • 3/4 cup heavy cream
  • 1 (8 ounce) package sliced fresh mushrooms

Steps

  1. Melt butter in a large skillet over medium heat.
  2. Season pork chops with salt and pepper, and arrange in a single layer in pan. Pan-fry for 2 minutes on each side to brown. Pour in wine, and continue cooking for 6 minutes. Remove chops from pan.
  3. Pour cream into the skillet, and then add mushrooms. Increase heat to high; cook for 5 minutes, stirring frequently, until sauce reduces and thickens. Return chops to pan to warm before serving.

Food

  • 3 medium zucchini, quartered and cut into 1/2-inch slices
  • 1/3 cup extra virgin coconut oil
  • 2 tablespoons sesame seeds
  • 1/3 cup Parmesan cheese
  • 3/4 teaspoon cayenne pepper
  • 1-1/2 teaspoons garlic salt

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. In a large bowl, toss the zucchini with melted extra virgin coconut oil,  sesame seeds, Parmesan cheese, cayenne pepper, and garlic salt. Spread in a single layer on a baking sheet.
  3. Bake 20 minutes in the preheated oven, until lightly browned.


This Meal’s Grocery List

Baking Supplies
2 tablespoons sesame seeds
Condiments and Salad Dressings
3/4 cup white wine
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Dairy, Eggs and Milk
1/3 cup Parmesan cheese 3 tablespoons butter
3/4 cup heavy cream
Herbs and Spices
3/4 teaspoon cayenne pepper 1-1/2 teaspoons garlic salt
salt, to taste ground black pepper, to taste
Meats, Fish and Seafood
8 boneless pork chops
Produce
1-1/4 pounds zucchini 1 (8 ounce) package sliced fresh mushrooms

Go To Full Week’s Grocery List

Wednesday



Dijon Salmon



with Garlic Asparagus



Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Dijon Salmon

Food

  • 8 (4 ounce) fillets salmon
  • 1/3 cup Dijon-style mustard
  • salt and pepper to taste
  • 1/2 cup almond flour
  • 1/2 cup butter, melted

Steps

  1. Preheat oven to 400 degrees F (200 degrees C). Line a shallow baking pan with aluminum foil.
  2. Place salmon skin-side down on foil. Spread a thin layer of mustard on the top of each fillet, and season with salt and pepper. Top with almond flour, then drizzle with melted butter.
  3. Bake in a preheated oven for 15 minutes, or until salmon flakes easily with a fork.

Food

  • 2 tablespoons extra virgin coconut oil
  • 12 cloves garlic, chopped
  • 3 pounds fresh asparagus, trimmed and cut into 2-inch pieces
  • 1/3 cup coconut aminos
  • 3 tablespoons water

Steps

  1. Heat extra virgin coconut oil in a wok or skillet over medium-high heat; add garlic and decrease heat to medium. Cook and stir garlic until fragrant, about 1 minute.
  2. Add asparagus, coconut aminos, and water to garlic; cook and stir until liquid is mostly evaporated, about 3 minutes.
  3. Cover wok and cook until asparagus are tender yet firm to the bite, 5 to 10 minutes more.


This Meal’s Grocery List

Bakery Items
1/2 cup almond flour
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Beverages
3 tablespoons water
Condiments and Salad Dressings
1/3 cup Dijon-style mustard
Dairy, Eggs and Milk
1/2 cup butter
Ethnic Foods
1/3 cup coconut aminos
Herbs and Spices
1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds salmon
Produce
3 pounds asparagus 1-1/2 ounces garlic, whole

Go To Full Week’s Grocery List

Thursday



Robust Flap Steak



with Yellow Squash Sauté



Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 58g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Robust Flap Steak

Food

  • 1/4 cup green curry paste
  • 1/4 cup fish sauce, or more to taste
  • 1/4 cup rice vinegar, or more to taste
  • 1/4 cup coconut milk
  • freshly ground black pepper to taste
  • 2 pinches cayenne pepper, or more to taste
  • 2 pinches salt (optional)
  • 4 pounds flap steak, trimmed of fat

Steps

  1. Whisk curry paste, fish sauce, rice vinegar, coconut milk, black pepper, cayenne pepper, and salt together in a large shallow glass or ceramic bowl. Add the flap steak and turn to evenly coat. Cover the bowl with plastic wrap and marinate in the refrigerator for 4 to 12 hours.
  2. Remove the flap meat from the marinade and shake off excess. Discard remaining marinade.
  3. Preheat an outdoor grill for high heat and lightly oil the grate.
  4. Cook flap steak on the preheated grill until it starts to firm and is reddish-pink and juicy in the center, 2 to 3 minutes per side. An instant-read thermometer inserted into the center should read 130 degrees F (54 degrees C). Transfer meat to a plate to rest for at least five minutes before slicing against the grain.

Food

  • 5 yellow squash, diced
  • 3/4 cup water
  • 3 tablespoons butter, or more to taste
  • 1 tablespoon and 1-1/2 teaspoons chopped fresh parsley (optional)
  • salt and ground black pepper to taste

Steps

  1. Place squash into a skillet and add water. Cook squash over medium heat until tender, 5 to 10 minutes. Drain any excess water from skillet.
  2. Stir butter, parsley, salt, and pepper into squash; cook, stirring occasionally, until heated through, about 5 minutes.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup fish sauce
Beverages
3/4 cup water
Condiments and Salad Dressings
1/4 cup rice vinegar
Dairy, Eggs and Milk
3 tablespoons butter
Ethnic Foods
1 (14 ounce) can coconut milk 1/4 cup green curry paste
Herbs and Spices
1 teaspoon black pepper 1/4 teaspoon cayenne pepper
1/4 teaspoon salt
Meats, Fish and Seafood
4 pounds flap steak
Produce
1 tablespoon and 1-1/2 teaspoons fresh parsley 2-1/4 pounds yellow squash

Go To Full Week’s Grocery List

Friday



Melt in Your Mouth Tuna Steaks



with Lemon-Pistachio Napa Cabbage Salad



Prep 20m | Cook 10m | Total 30m
Fiber 9g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Food

  • 2 pounds fresh tuna steaks
  • 1/2 cup coconut aminos
  • 1/2 cup extra virgin coconut oil
  • 1 bunch green onions, finely chopped
  • 1/2 cup minced fresh ginger root
  • 3 cloves garlic, minced
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper

Steps

  1. Place tuna steaks in a steamer over 1 inch of boiling water, and cover. Cook 6 to 8 minutes, or until fish flakes easily with a fork.
  2. Meanwhile, in a medium saucepan, combine coconut aminos, extra virgin coconut oil, green onions, ginger, garlic, salt, and black pepper. Bring to a boil.
  3. Remove tuna steaks from steamer, and place in a serving dish. Pour sauce over tuna steaks, and serve immediately.

Food

  • 1 tablespoon lemon zest
  • 3 tablespoons lemon juice
  • 3 tablespoons extra virgin olive oil.
  • 9 cups thinly sliced napa cabbage
  • 6 cups thinly sliced romaine lettuce leaves
  • 3/4 cup chopped fresh Italian flat-leaf parsley
  • 3 tablespoons finely sliced fresh basil
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 cup and 2 tablespoons chopped pistachios

Steps

  1. In a small bowl, whisk together lemon zest and lemon juice. Slowly drizzle in melted extra virgin olive oil, whisking constantly, until the dressing is mixed well.
  2. In a large bowl, toss together the sliced napa cabbage, sliced romaine lettuce, parsley and basil. Mix in the dressing, salt and pepper. Gently toss until dressing is distributed evenly. Top with chopped pistachios. Enjoy!


This Meal’s Grocery List

Baking Supplies
1/2 teaspoon kosher salt 1/3 cup chopped pistachio nuts
Basic Cooking Ingredients
3 tablespoons extra virgin olive oil 1/2 cup extra virgin coconut oil
Beverages
3 tablespoons lemon juice
Ethnic Foods
1/2 cup coconut aminos
Herbs and Spices
1-1/4 teaspoons black pepper 1 teaspoon salt
Meats, Fish and Seafood
2 pounds tuna
Other
1 lemon (for zesting)
Produce
3 tablespoons fresh basil 1/2 cup fresh ginger root
1/2 ounce garlic, whole 1/2 pound green onions
3/4 cup Italian flat leaf parsley 3/4 pound Lettuce, cos or romaine, raw
1-1/2 pounds napa cabbage

Go To Full Week’s Grocery List

Saturday



Rosemary Turkey



with Braised Celery



Prep 4h | Cook 30m | Total 4h30m
Fiber 6g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Food

  • 2 pounds turkey tenderloins
  • 1/3 cup coconut aminos
  • 2 tablespoons Dijon-style prepared mustard
  • 1 tablespoon and 1 teaspoon dried rosemary, crushed

Steps

  1. Place the turkey tenderloins in a sealable plastic bag and set aside.
  2. In a small bowl combine the coconut aminos, mustard and rosemary. Pour over turkey, seal bag and shake to coat. Marinate in the refrigerator for 1 to 4 hours shaking once or twice.
  3. Preheat oven on the broiler setting. Remove the turkey from the marinade and place on the rack in the broiler pan. Broil 4 inches from the heat, turning once, for 20 to 22 minutes or until meat is cooked through and when pierced with a fork the juices run clear.

Food

  • 3 bunches celery, cleaned and cut into 4 inch pieces
  • 1-1/2 teaspoons salt
  • 3/4 teaspoon pepper
  • 1/3 cup butter
  • 3 cups chicken broth
  • 3 tablespoons minced fresh parsley

Steps

  1. Arrange the celery in a single layer on the bottom of a large skillet. Season with salt and pepper. Dot with butter. Pour chicken broth over the celery.
  2. Cover pan, and bring to a boil over medium-high heat. Reduce heat to low, and simmer for 30 minutes.
  3. Sprinkle with parsley before serving.


This Meal’s Grocery List

Beverages
3 cups water
Condiments and Salad Dressings
1 (8 ounce) jar prepared Dijon-style mustard
Dairy, Eggs and Milk
1/3 cup butter
Ethnic Foods
1/3 cup coconut aminos
Herbs and Spices
3/4 teaspoon black pepper 1 tablespoon and 1 teaspoon dried rosemary
1-1/2 teaspoons salt
Meats, Fish and Seafood
2 pounds turkey breast
Produce
3-1/2 pounds celery 3 tablespoons fresh parsley
Soup
3 cups chicken broth

Go To Full Week’s Grocery List

Sunday



Mushroom Trout



with Herbed Eggplant



Prep 15m | Cook 35m | Total 50m
Fiber 15g | Protein 47g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2 



Mushroom Trout

Food

  • 2/3 cup butter
  • 4 lemons, juiced
  • 18-1/2 fresh mushrooms, sliced
  • 4 pounds trout fillets
  • salt to taste
  • cracked black pepper to taste

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Line a shallow baking dish with foil.
  2. Heat butter in a skillet over medium heat; pour in lemon juice. Cook and stir mushrooms until tender, about 5 minutes.
  3. Place trout fillets with skin sides down into prepared baking dish; sprinkle with salt and cracked pepper. Pour the mushroom mixture over the fish.
  4. Bake in the preheated oven until sauce reduces and fish flakes easily with a fork, about 30 minutes.

Food

  • 3 cloves garlic, minced
  • 3 tablespoons minced fresh oregano
  • 3/4 cup chopped fresh basil
  • 1-1/2 cups chopped fresh parsley
  • 3 eggplant, sliced into 1/2 inch rounds
  • salt to taste
  • ground black pepper to taste

Steps

  1. Preheat oven to 400 degrees F (205 degrees C). Coat a baking sheet with cooking spray.
  2. In a small bowl, combine garlic, oregano, basil ,and parsley. Mix well, and set aside.
  3. Generously season each eggplant slice with salt and pepper on both sides. Place on baking sheet.
  4. Bake 5 to 7 minutes on each side, until tender and slightly browned. Sprinkle herb mixture on eggplant slices, and place under the broiler for 30 seconds. Transfer to a serving plate, and serve immediately.


This Meal’s Grocery List

Beverages
1/8 teaspoon lemon juice
Dairy, Eggs and Milk
2/3 cup butter
Herbs and Spices
3/4 teaspoon black pepper 1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds Finfish, trout, rainbow, wild, raw
Produce
3-1/2 pounds eggplant 3/4 cup fresh basil
3 tablespoons Fresh Oregano 1-1/2 cups fresh parsley
1/2 ounce garlic, whole 3/4 pound mushrooms

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
2-1/2 cups almond flour 1/2 teaspoon kosher salt
1/3 cup chopped pistachio nuts 2 tablespoons sesame seeds
Basic Cooking Ingredients
3 tablespoons extra virgin olive oil 1-1/3 cups extra virgin coconut oil
1/4 cup fish sauce
Beverages
3 tablespoons lemon juice 4 cups water
Condiments and Salad Dressings
1 tablespoon and 1-1/2 teaspoons balsamic vinegar 1 (8 ounce) jar prepared Dijon-style mustard
1/4 cup rice vinegar 3/4 cup white wine
1/3 cup Dijon-style mustard
Dairy, Eggs and Milk
2-3/4 cups butter 7 ounces Cheddar cheese
2-1/2 ounces Parmesan cheese 3/4 cup heavy cream
Other
1 lemon (for zesting)
Soup
3 cups chicken broth
Ethnic Foods
1 (14 ounce) can coconut milk 1/4 cup green curry paste
1 cup and 3 tablespoons coconut aminos
Herbs and Spices
1 tablespoon and 1 teaspoon black pepper 1 teaspoon cayenne pepper
3/4 teaspoon dried oregano 1/4 teaspoon dried parsley
1 tablespoon and 1 teaspoon dried rosemary 1-1/2 teaspoons garlic salt
1 tablespoon salt ground black pepper, to taste
Meats, Fish and Seafood
8 boneless pork chops 4 pounds Finfish, trout, rainbow, wild, raw
4 pounds flap steak 2 pounds salmon
2 pounds turkey breast 2 pounds tuna
2 pounds skinless, boneless chicken breast halves
Produce
3 pounds asparagus 1 (8 ounce) package sliced fresh mushrooms
3-1/2 pounds eggplant 3/4 cup and 3 tablespoons fresh basil
1/2 cup fresh ginger root 3 tablespoons Fresh Oregano
1-3/4 cups and 1 tablespoon fresh parsley 1-1/4 pounds zucchini
2-1/2 ounces garlic, whole 1/2 pound green onions
3/4 cup Italian flat leaf parsley 3/4 pound Lettuce, cos or romaine, raw
3-3/4 pounds mushrooms 1-1/2 pounds napa cabbage
2-1/4 pounds yellow squash 3-1/2 pounds celery

Print Friendly, PDF & Email
Don’t want to print everything? Click “print” and then click an item to delete it.

Visit Your SANE Whole Foods Store for ingredients, snacks, beverages, bars, and more. | Enjoy our favorite time-saving cooking tools with these SANE Amazon.com Items.

© 2015 Yopti Wellness Technologies, LLC. All rights reserved.
Privacy Policy/Your Privacy Rights | Contact Us