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
Cheesy Chicken
with Easy Sautéed Mushrooms
Prep 15m | Cook 40m | Total 55m
Fiber 6g | Protein 43g
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
Food
Steps
This Meal’s Grocery List
3/4 cup almond flour |
1 tablespoon and 1-1/2 teaspoons extra virgin coconut oil |
1 tablespoon and 1-1/2 teaspoons balsamic vinegar |
3/4 cup and 2 tablespoons butter | 7 ounces Cheddar cheese | ||
1-1/2 ounces Parmesan cheese |
1/4 teaspoon black pepper | 3/4 teaspoon dried oregano | ||
1/4 teaspoon dried parsley | 1/8 teaspoon salt |
2 pounds skinless, boneless chicken breast halves |
1/2 ounce garlic, whole | 3 pounds mushrooms |
Tuesday
White Wine Pork Chops
with Parmesan Sesame Zucchini
Prep 10m | Cook 15m | Total 25m
Fiber 3g | Protein 34g
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
Food
Steps
This Meal’s Grocery List
2 tablespoons sesame seeds |
3/4 cup white wine |
1/3 cup extra virgin coconut oil |
1/3 cup Parmesan cheese | 3 tablespoons butter | ||
3/4 cup heavy cream |
3/4 teaspoon cayenne pepper | 1-1/2 teaspoons garlic salt | ||
salt, to taste | ground black pepper, to taste |
8 boneless pork chops |
1-1/4 pounds zucchini | 1 (8 ounce) package sliced fresh mushrooms |
Wednesday
Dijon Salmon
with Garlic Asparagus
Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 34g
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
Food
Steps
This Meal’s Grocery List
1/2 cup almond flour |
3 tablespoons extra virgin coconut oil |
3 tablespoons water |
1/3 cup Dijon-style mustard |
1/2 cup butter |
1/3 cup coconut aminos |
1/8 teaspoon salt |
2 pounds salmon |
3 pounds asparagus | 1-1/2 ounces garlic, whole |
Thursday
Robust Flap Steak
with Yellow Squash Sauté
Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 58g
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
Food
Steps
This Meal’s Grocery List
1/4 cup fish sauce |
3/4 cup water |
1/4 cup rice vinegar |
3 tablespoons butter |
1 (14 ounce) can coconut milk | 1/4 cup green curry paste |
1 teaspoon black pepper | 1/4 teaspoon cayenne pepper | ||
1/4 teaspoon salt |
4 pounds flap steak |
1 tablespoon and 1-1/2 teaspoons fresh parsley | 2-1/4 pounds yellow squash |
Friday
Melt in Your Mouth Tuna Steaks
with Lemon-Pistachio Napa Cabbage Salad
Prep 20m | Cook 10m | Total 30m
Fiber 9g | Protein 36g
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
Food
Steps
This Meal’s Grocery List
1/2 teaspoon kosher salt | 1/3 cup chopped pistachio nuts |
3 tablespoons extra virgin olive oil | 1/2 cup extra virgin coconut oil |
3 tablespoons lemon juice |
1/2 cup coconut aminos |
1-1/4 teaspoons black pepper | 1 teaspoon salt |
2 pounds tuna |
1 lemon (for zesting) |
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 |
Saturday
Rosemary Turkey
with Braised Celery
Prep 4h | Cook 30m | Total 4h30m
Fiber 6g | Protein 35g
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
Food
Steps
This Meal’s Grocery List
3 cups water |
1 (8 ounce) jar prepared Dijon-style mustard |
1/3 cup butter |
1/3 cup coconut aminos |
3/4 teaspoon black pepper | 1 tablespoon and 1 teaspoon dried rosemary | ||
1-1/2 teaspoons salt |
2 pounds turkey breast |
3-1/2 pounds celery | 3 tablespoons fresh parsley |
3 cups chicken broth |
Sunday
Mushroom Trout
with Herbed Eggplant
Prep 15m | Cook 35m | Total 50m
Fiber 15g | Protein 47g
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
Food
Steps
This Meal’s Grocery List
1/8 teaspoon lemon juice |
2/3 cup butter |
3/4 teaspoon black pepper | 1/8 teaspoon salt |
4 pounds Finfish, trout, rainbow, wild, raw |
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 |
Grocery List
2-1/2 cups almond flour | 1/2 teaspoon kosher salt | ||
1/3 cup chopped pistachio nuts | 2 tablespoons sesame seeds |
3 tablespoons extra virgin olive oil | 1-1/3 cups extra virgin coconut oil | ||
1/4 cup fish sauce |
3 tablespoons lemon juice | 4 cups water |
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 |
2-3/4 cups butter | 7 ounces Cheddar cheese | ||
2-1/2 ounces Parmesan cheese | 3/4 cup heavy cream |
1 lemon (for zesting) |
3 cups chicken broth |
1 (14 ounce) can coconut milk | 1/4 cup green curry paste | ||
1 cup and 3 tablespoons coconut aminos |
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 |
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 |
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 |
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