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!

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Monday



Pork Steaks



with Mediterranean Asparagus



Prep 15m | Cook 30m | Total 45m
Fiber 9g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Pork Steaks

Food

  • 1/3 cup butter
  • 1/3 cup coconut aminos
  • 1-1/4 bunches green onions
  • 2-3/4 cloves garlic, minced
  • 8 pork butt steaks

Steps

  1. Melt butter in a skillet, and mix in the coconut aminos. Saute the green onions and garlic until lightly browned.
  2. Place the pork steaks in the skillet, cover, and cook 8 to 10 minutes on each side, Remove cover, and continue cooking 10 minutes, or to an internal temperature of 145 degrees F (63 degrees C).

Food

  • 1-1/4 pounds thin asparagus spears
  • 1/3 cup balsamic vinegar
  • 3-1/2 tablespoons extra virgin coconut oil
  • 1 red onion, thinly sliced
  • 12 cherry tomatoes, or more to taste
  • 6 kalamata olives, or to taste

Steps

  1. Bring a pot of lightly salted water to a boil. Add asparagus and cook until tender, about 4 minutes. Drain in a colander and immediately immerse in ice water until cold to stop the cooking process. Drain.
  2. Boil balsamic vinegar in a small saucepan until reduced to 1/3 the original amount, about 5 minutes. Pour reduced vinegar into a bowl and whisk extra virgin coconut oil into vinegar; set aside until cool, about 10 minutes. Add asparagus, onion, tomatoes, and olives to vinegar mixture and toss to coat.


This Meal’s Grocery List

Basic Cooking Ingredients
3-1/2 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
1/3 cup balsamic vinegar 1 ounce Greek olives
Dairy, Eggs and Milk
1/3 cup butter
Ethnic Foods
1/3 cup Coconut Aminos
Meats, Fish and Seafood
4 pounds pork butt roast
Produce
1-1/4 pounds asparagus 12 cherry tomatoes
1/2 ounce garlic, whole 11 ounces green onions
1 red onion

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Tuesday



Garlic Salmon



with Herbed Green Beans



Prep 20m | Cook 25m | Total45m
Fiber 12g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Garlic Salmon

Food

  • 2 pounds salmon fillet
  • salt and pepper to taste
  • 4 cloves garlic, minced
  • 2 sprigs fresh dill, chopped
  • 7 slices lemon
  • 3 green onions, chopped

Steps

  1. Preheat oven to 450 degrees F (230 degrees C). Spray two large pieces of aluminum foil with cooking spray.
  2. Place salmon fillet on top of one piece of foil. Sprinkle salmon with salt, pepper, garlic and chopped dill. Arrange lemon slices on top of fillet and place a sprig of dill on top of each lemon slice. Sprinkle fillet with chopped scallions.
  3. Cover salmon with second piece of foil and pinch together foil to tightly seal. Place on a baking sheet or in a large baking dish.
  4. Bake in preheated oven for 20 to 25 minutes, until salmon flakes easily.

Food

  • 6 green onions, chopped
  • 1 clove garlic, minced
  • 1/3 cup extra virgin coconut oil
  • 3 tablespoons lemon juice
  • 1 teaspoon salt
  • 1 teaspoon dry mustard
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon dried marjoram
  • 1/4 teaspoon ground black pepper
  • 2 pounds fresh green beans, trimmed and snapped

Steps

  1. In a medium bowl, mix green onions, garlic, olive oil, lemon juice, salt, mustard, basil, oregano, marjoram and pepper.
  2. Place green beans in a steaming basket. Steam in a medium saucepan over boiling water 5 minutes, or to desired tenderness.
  3. Place green beans in a medium serving dish. Pour dressing mixture over the beans.


This Meal’s Grocery List

Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Beverages
3 tablespoons lemon juice
Herbs and Spices
1/4 teaspoon black pepper 1/4 teaspoon dried basil
1/4 teaspoon dried marjoram 1/4 teaspoon dried oregano
1 teaspoon dry mustard 1 teaspoon salt
Meats, Fish and Seafood
2 pounds salmon
Pasta, Rice and Beans
2 pounds green beans
Produce
2 sprigs fresh dill, chopped 1/2 ounce garlic, whole
5 ounces green onions 1 lemon

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Wednesday



Personal Meatloaves



with Italian Sprout Salad



Prep 20m | Cook 1h5m | Total 1h25m
Fiber 9g | Protein 33g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Food

  • 1 tablespoon extra virgin coconut oil
  • 1/2 cup diced carrots
  • 1/2 cup diced onion
  • 1 (14.5 ounce) can fire-roasted diced tomatoes
  • 1 cup lightly packed fresh spinach leaves
  • 2 cloves garlic, chopped
  • 1 large pinch chopped fresh thyme
  • 1 large pinch chopped fresh parsley
  • Salt and ground black pepper to taste
  • 2-1/2 pounds lean ground beef
  • 1 egg, lightly beaten
  • 3 slices bacon, cut into 10 pieces

Steps

  1. Heat oil in a saucepan over medium heat. Cook and stir carrots and onion in hot oil until slightly softened, 3 to 7 minutes. Add tomatoes, spinach, garlic, thyme, parsley, salt, and black pepper; bring to a simmer, reduce heat to medium-low, and simmer until flavors combine, about 20 minutes. Cool slightly, 5 to 10 minutes.
  2. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
  3. Puree vegetable mixture using a stick blender until smooth. Alternatively, pour vegetable mixture into a blender no more than half full. Cover and hold lid down; pulse a few times before leaving on to blend. Puree in batches until smooth.
  4. Mix pureed vegetables, ground beef, and egg together in a bowl with your hands until evenly combined. Divide meat mixture into 10 equal portions; form each into a mini-loaf and place on prepared baking sheet. Place 1 bacon piece on top of each loaf.
  5. Bake in the preheated oven until no longer pink in the center, 40 to 45 minutes. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C).

Food

  • 3 red bell pepper, seeded and diced
  • 3 green bell peppers, seeded and diced
  • 3 tomatoes, chopped
  • 6 stalks celery, chopped
  • 1-1/2 cups bean sprouts
  • 3/4 white onion, diced (optional)
  • 3/4 cup all-natural Italian salad dressing, or as needed

Steps

  1. In a serving bowl, toss together the red bell pepper, green bell pepper, tomatoes, celery, bean sprouts and onion. Stir in the Italian dressing just before serving. This salad can also be stored in a resealable bag in the refrigerator until you are ready to serve it.


This Meal’s Grocery List

Basic Cooking Ingredients
1 tablespoon extra-virgin coconut oil
Canned Foods
1 (14.5 ounce) can fire-roasted diced tomatoes
Condiments and Salad Dressings
6 ounces all-natural Italian-style salad dressing
Dairy, Eggs and Milk
1 eggs
Herbs and Spices
1/8 teaspoon salt
Meats, Fish and Seafood
2-1/2 ounces bacon 2-1/2 pounds lean ground beef
Other
3-1/2 ounces bean sprouts 1 white onion
Produce
2 carrots 1/2 pound celery
1-1/4 teaspoons fresh parsley 1 ounce fresh spinach
2 teaspoons fresh thyme 1/2 ounce garlic, whole
13 ounces green bell pepper 1 onions
3 red bell pepper 3 tomatoes

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Thursday



Creamy Caper Chicken



with Stir-Fried Cabbage



Prep 10m | Cook 15m| Total 25m
Fiber 9g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Creamy Caper Chicken

Food

  • 8 boneless, skinless chicken breast halves
  • 2 teaspoons lemon pepper
  • 2 teaspoons salt
  • 2 teaspoons dried dill weed
  • 2 teaspoons garlic powder
  • 1/3 cup butter
  • 1 cup whipping cream
  • 1/4 cup capers, drained and rinsed

Steps

  1. Season chicken breasts with lemon pepper, salt, dill weed, and garlic powder.
  2. Melt butter in a large skillet over medium heat. Place breasts in skillet, and increase heat to medium-high. Turn chicken frequently, until brown, about 5 minutes. Reduce heat to medium, and cook 5 to 7 minutes, until breasts are cooked through. Remove chicken to a warm serving platter, and cover with foil.
  3. Return skillet to stove, and increase heat to high. Whisk in whipping cream, whisking continuously until reduced to sauce consistency, about 3 minutes. Remove from heat. Stir in capers. Pour sauce over chicken, and serve.

Food

  • 3 tablespoons extra virgin coconut oil
  • 4 cloves garlic, minced
  • 3 pounds shredded cabbage
  • 3 tablespoons coconut aminos
  • 3 tablespoons Chinese cooking wine (Shaoxing wine)

Steps

  1. Heat the extra virgin coconut oil in a wok or large skillet over medium heat.
  2. Stir in the garlic, and cook for a few seconds until it begins to brown. Stir in the cabbage until it is coated in oil; cover the wok, and cook for 1 minute.
  3. Pour in the coconut aminos, and cook and stir for another minute. Increase the heat to high, and stir in the Chinese cooking wine.
  4. Cook and stir until the cabbage is tender, about 2 minutes more.


This Meal’s Grocery List

Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Beverages
3 tablespoons Chinese cooking wine
Canned Foods
1 (4 ounce) jar capers
Dairy, Eggs and Milk
1/3 cup  butter 1 cup heavy cream
Ethnic Foods
3 tablespoons coconut aminos
Herbs and Spices
2 teaspoons dried dill weed 2 teaspoons garlic powder
2 teaspoons lemon pepper 2 teaspoons salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
3 pounds cabbage 1/2 ounce garlic, whole

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Friday



Beef Goulash



with Refreshing Tomato Salad



Prep 20m | Cook 1hr | Total 1hr 20m
Fiber 6g | Protein 55g



NSV-XPS 1NSV-XPS 1



Food

  • 1 teaspoon extra virgin coconut oil
  • 1 onion, sliced
  • 1 pound stewing beef, cubed
  • 1 tablespoon paprika
  • 2 bay leaves
  • 1/3 cup red wine
  • 1 (14.5 ounce) canned chopped tomatoes
  • 1/3 cup beef stock
  • 1 tablespoon chopped fresh parsley
  • salt
  • fresh ground black pepper

Steps

  1. Heat oil in a skillet, and fry onion until softened.
  2. Add steak and cook for a few minutes.
  3. Stir in paprika, add bay leaves, wine, tomatoes and stock.
  4. Bring to boil.
  5. Season to taste, then simmer for 1 hour or so (until the meat is tender).
  6. Garnish with chopped parsley before serving.

Food

  • 4 cups cherry tomatoes, halved
  • 4 cups yellow pear tomatoes, halved
  • 1/2 cup chopped green onions
  • 2 cloves garlic, minced
  • 1/2 cup chopped fresh basil
  • 1/2 cup chopped cilantro
  • freshly ground black pepper to taste
  • ground red pepper to taste
  • salt to taste

Steps

  1. In a bowl, toss the cherry tomatoes, yellow pear tomatoes, green onions, garlic, basil, cilantro, black pepper, red pepper, and salt. Refrigerate 30 minutes and toss again before serving.


This Meal’s Grocery List

Basic Cooking Ingredients
1 teaspoon extra virgin coconut oil
Canned Foods
1 (14.5 ounce) canned chopped tomatoes
Soups
1/3 cup beef stock
Condiments and Salad Dressings
1/3 cup red wine
Herbs and Spices
1 teaspoon black pepper 1/4 teaspoon cayenne pepper
1 tablespoon paprika salt
2 bay leaves 1 tablespoon chopped fresh parsley
Meats, Fish and Seafood
1-pound stewing beef, cubed
Produce
36 cherry tomatoes 1 bunch cilantro
1/2 cup fresh basil 1 onion, sliced
2 cloves garlic, minced 4 green onions
36 yellow pear tomato

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Saturday



Hickory Tuna Steaks



with Savory Broccoli Florets



Prep 15m | Cook 10m | Total 25m
Fiber 9g | Protein 49g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Hickory Tuna Steaks

Food

  • 8 (6 ounce) albacore tuna steaks, 1 inch thick
  • 1/3 cup extra virgin coconut oil
  • salt and ground black pepper to taste
  • 2 lime, juiced
  • 1 cup hickory wood chips, soaked

Steps

  1. Place tuna steaks and melted extra virgin coconut oil in a large resealable plastic bag. Seal, and refrigerate for 1 hour.
  2. Preheat the grill for medium heat. When coals are very hot, scatter a handful of hickory or mesquite wood chips over them for flavor.
  3. Lightly oil grill grate. Season tuna with salt and pepper, and cook on the preheated grill approximately 6 minutes, turning once. Transfer to a serving platter, and drizzle with freshly squeezed lime juice. Serve immediately.

Food

  • 2 pounds broccoli florets
  • 1/3 finely grated Parmesan cheese
  • 1/4 cup extra virgin coconut oil
  • 2 teaspoons red pepper flakes
  • 2 teaspoons garlic powder
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Steps

  1. Fill a pot with water and bring to a boil. Fill a large bowl or pot with half ice and half water. When the water comes to a boil, add the broccoli florets using a strainer with a handle if possible. Allow the broccoli to cook for 1 to 2 minutes until just tender. Immediately remove from the boiling water, using the strainer or draining, and transfer to bowl of ice to stop the cooking process. Immerse the broccoli completely in the ice water for a minute or two. Remove and place in a dish that has been lined with paper towels. This part can be done up to two days in advance.
  2. In a cup or small bowl, mix together the Parmesan cheese and garlic powder; set aside
  3. Heat the oil in a large skillet over medium-high heat. Throw in the broccoli and season with red pepper flakes, salt and pepper. Stir to coat the broccoli, then cook and stir for 1 to 2 minutes. Remove from the heat and dust with the Parmesan cheese mixture.


This Meal’s Grocery List

Baking Supplies
1/2 teaspoon kosher salt
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Dairy, Eggs and Milk
1 ounce Parmesan cheese
Herbs and Spices
1/4 teaspoon black pepper 2 teaspoons dried red pepper flakes
2 teaspoons salt
Meats, Fish and Seafood
3 pounds albacore tuna
Other
1/4 pound wood chips
Produce
2 pounds Broccoli, raw 2 lime

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Sunday



Marinated Sirloin



with Balsamic Cauliflower



Prep 10m | Cook 20m | Total 30m
Fiber 12g | Protein 42g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Food

  • 1/3 cup extra virgin coconut oil
  • 1/4 cup minced onion
  • 2 tablespoons lemon juice
  • 2 tablespoons Worcestershire sauce
  • 2 tablespoons coconut aminos
  • 2 teaspoons garlic powder
  • 1 teaspoon ground black pepper
  • 3 pounds sirloin steak

Steps

  1. Whisk extra virgin coconut oil, onion, lemon juice, Worcestershire sauce, coconut aminos, garlic powder, and pepper in a bowl until marinade is well mixed.
  2. Place elk steak in a large resealable plastic bag and pour marinade over meat. Coat meat with marinade, squeeze out excess air, and seal bag.
  3. Marinate in the refrigerator for at least 4 hours, turning occasionally.
  4. Preheat grill for medium heat and lightly oil the grate. Drain elk steak and discard marinade.
  5. Cook steaks on the preheated grill until they are beginning to firm and are hot and slightly pink in the center, 5 minutes per side. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C).

Food

  • 1/3 cup extra virgin coconut oil
  • 1/3 cup balsamic vinegar
  • 1-1/2 teaspoons salt
  • 6 cloves garlic, chopped
  • 3 heads cauliflower, chopped into bite size pieces

Steps

  1. Preheat oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil
  2. Stir the extra virgin coconut oil, balsamic vinegar, salt, and garlic together in a bowl. Add the cauliflower and toss to coat; spread the mixture onto the lined baking sheet.
  3. Stirring occasionally, bake in the preheated oven until tender, about 20 minutes.


This Meal’s Grocery List

Basic Cooking Ingredients
2/3 cup extra virgin coconut oil
Beverages
2 tablespoons lemon juice
Condiments and Salad Dressings
1/3 cup balsamic vinegar 2 tablespoons Worcestershire sauce
Ethnic Foods
2 tablespoons coconut aminos
Herbs and Spices
1 teaspoon black pepper 2 teaspoons garlic powder
1-1/2 teaspoons salt
Meats, Fish and Seafood
3 pounds sirloin steak
Produce
3 heads cauliflower, chopped into bite size pieces 1 ounce garlic, whole
1 onions

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
1/2 teaspoon kosher salt
Soups
1/3 cup beef stock
Basic Cooking Ingredients
2-1/2 cups extra virgin coconut oil
Beverages
3 tablespoons Chinese cooking wine 1/4 cup lemon juice
Pasta, Rice and Beans
2 pounds green beans
Canned Foods
1 (14.5 ounce) canned chopped tomatoes 1 (14.5 ounce) can fire-roasted diced tomatoes
1 (4 ounce) jar capers
Dairy, Eggs and Milk
1 cup butter 1 eggs
1 cup heavy cream 1 ounce Parmesan cheese
Ethnic Foods
1/3 cup Coconut Aminos
Meats, Fish and Seafood
3 pounds albacore tuna 2-1/2 ounces bacon
2 pounds salmon 3 pounds sirloin steak
1 pound stewing beef, cubed 4 pounds pork butt roast
2-1/2 pounds lean ground beef 2 pounds skinless, boneless chicken breast halves
Herbs and Spices
2-1/2 teaspoons black pepper 1/4 teaspoon cayenne pepper
1/4 teaspoon dried basil 2 teaspoons dried dill weed
1/4 teaspoon dried marjoram 1/4 teaspoon dried oregano
2 teaspoons dried red pepper flakes 1 teaspoon dry mustard
2 tablespoons garlic powder 2 teaspoons lemon pepper
1 tablespoon paprika 2 bay leaves
2 tablespoons and 1 teaspoon salt
Other
3-1/2 ounces bean sprouts 1 white onion
1/4 pound wood chips
Condiments and Salad Dressings
2/3 cup balsamic vinegar 1 ounce Greek olives
6 ounces all-natural Italian-style salad dressing 2 tablespoons Worcestershire sauce
1/3 cup red wine
Produce
1-1/4 pounds asparagus 2 pounds Broccoli, raw
3 pounds cabbage 2 carrots
3 heads cauliflower, chopped into bite size pieces 1/2 pound celery
48 cherry tomatoes 1 bunch cilantro
1/2 cup fresh basil 2 sprigs fresh dill, chopped
1/3 cup fresh parsley 1 ounce fresh spinach
2 teaspoons fresh thyme 3 ounces garlic, whole
13 ounces green bell pepper 1 pound green onions
1 lemon 2 lime
3 onions 3 red bell pepper
3 red onion 3 tomatoes
36 yellow pear tomato

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