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
Pork Steaks
with Mediterranean Asparagus
Prep 15m | Cook 30m | Total 45m
Fiber 9g | Protein 34g
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
Food
Steps
This Meal’s Grocery List
3-1/2 tablespoons extra virgin coconut oil |
1/3 cup balsamic vinegar | 1 ounce Greek olives |
1/3 cup butter |
1/3 cup Coconut Aminos |
4 pounds pork butt roast |
1-1/4 pounds asparagus | 12 cherry tomatoes | ||
1/2 ounce garlic, whole | 11 ounces green onions | ||
1 red onion |
Tuesday
Garlic Salmon
with Herbed Green Beans
Prep 20m | Cook 25m | Total45m
Fiber 12g | Protein 32g
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
Food
Steps
This Meal’s Grocery List
1/3 cup extra virgin coconut oil |
3 tablespoons lemon juice |
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 |
2 pounds salmon |
2 pounds green beans |
2 sprigs fresh dill, chopped | 1/2 ounce garlic, whole | ||
5 ounces green onions | 1 lemon |
Wednesday
Personal Meatloaves
with Italian Sprout Salad
Prep 20m | Cook 1h5m | Total 1h25m
Fiber 9g | Protein 33g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon extra-virgin coconut oil |
1 (14.5 ounce) can fire-roasted diced tomatoes |
6 ounces all-natural Italian-style salad dressing |
1 eggs |
1/8 teaspoon salt |
2-1/2 ounces bacon | 2-1/2 pounds lean ground beef |
3-1/2 ounces bean sprouts | 1 white onion |
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 |
Thursday
Creamy Caper Chicken
with Stir-Fried Cabbage
Prep 10m | Cook 15m| Total 25m
Fiber 9g | Protein 36g
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
Food
Steps
This Meal’s Grocery List
3 tablespoons extra virgin coconut oil |
3 tablespoons Chinese cooking wine |
1 (4 ounce) jar capers |
1/3 cup butter | 1 cup heavy cream |
3 tablespoons coconut aminos |
2 teaspoons dried dill weed | 2 teaspoons garlic powder | ||
2 teaspoons lemon pepper | 2 teaspoons salt |
2 pounds skinless, boneless chicken breast halves |
3 pounds cabbage | 1/2 ounce garlic, whole |
Friday
Beef Goulash
with Refreshing Tomato Salad
Prep 20m | Cook 1hr | Total 1hr 20m
Fiber 6g | Protein 55g
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
Food
Steps
This Meal’s Grocery List
1 teaspoon extra virgin coconut oil |
1 (14.5 ounce) canned chopped tomatoes |
1/3 cup beef stock |
1/3 cup red wine |
1 teaspoon black pepper | 1/4 teaspoon cayenne pepper | ||
1 tablespoon paprika | salt | ||
2 bay leaves | 1 tablespoon chopped fresh parsley |
1-pound stewing beef, cubed |
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 |
Saturday
Hickory Tuna Steaks
with Savory Broccoli Florets
Prep 15m | Cook 10m | Total 25m
Fiber 9g | Protein 49g
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
Food
Steps
This Meal’s Grocery List
1/2 teaspoon kosher salt |
1/3 cup extra virgin coconut oil |
1 ounce Parmesan cheese |
1/4 teaspoon black pepper | 2 teaspoons dried red pepper flakes | ||
2 teaspoons salt |
3 pounds albacore tuna |
1/4 pound wood chips |
2 pounds Broccoli, raw | 2 lime |
Sunday
Marinated Sirloin
with Balsamic Cauliflower
Prep 10m | Cook 20m | Total 30m
Fiber 12g | Protein 42g
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
Food
Steps
This Meal’s Grocery List
2/3 cup extra virgin coconut oil |
2 tablespoons lemon juice |
1/3 cup balsamic vinegar | 2 tablespoons Worcestershire sauce |
2 tablespoons coconut aminos |
1 teaspoon black pepper | 2 teaspoons garlic powder | ||
1-1/2 teaspoons salt |
3 pounds sirloin steak |
3 heads cauliflower, chopped into bite size pieces | 1 ounce garlic, whole | ||
1 onions |
Grocery List
1/2 teaspoon kosher salt |
1/3 cup beef stock |
2-1/2 cups extra virgin coconut oil |
3 tablespoons Chinese cooking wine | 1/4 cup lemon juice |
2 pounds green beans |
1 (14.5 ounce) canned chopped tomatoes | 1 (14.5 ounce) can fire-roasted diced tomatoes | ||
1 (4 ounce) jar capers |
1 cup butter | 1 eggs | ||
1 cup heavy cream | 1 ounce Parmesan cheese |
1/3 cup Coconut Aminos |
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 |
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 |
3-1/2 ounces bean sprouts | 1 white onion | ||
1/4 pound wood chips |
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 |
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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