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



Old Bay Tilapia



with Mustard Brussels



Prep 10m | Cook 30m | Total 40m
Fiber 15g | Protein 33g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



  • 8 (4 ounce) fillets tilapia
  • 1 tablespoon butter
  • 1/2 teaspoon seafood seasoning
  • 1 teaspoon garlic salt, or to taste
  • 2 lemon, sliced
  • 2 (16 ounce) packages frozen cauliflower with broccoli and red pepper


Beverages
2 tablespoons lemon juice 1/2 cup water
Condiments and Salad Dressings
2 tablespoons Dijon-style mustard
Dairy, Eggs and Milk
1 tablespoon butter
Herbs and Spices
1 teaspoon garlic salt 1/2 teaspoon seafood seasoning
Meats, Fish and Seafood
2 pounds tilapia (bream)
Other
2 pounds frozen cauliflower with broccoli and red pepper 1 teaspoon konjac flour (gluccomannan)
Produce
10-1/3 cups Brussels sprouts, raw 2 lemon
Soup
1-1/2 pounds chicken broth

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Tuesday



Roasted Turkey Breast



with Rosemary Vinegar Beets



Prep 10m | Cook 5h | Total 5h 10m
Fiber 3g | Protein 67g



NSV-XPS 2 NSV-XPS2



  • 1 (8 pound) whole bone-in turkey breast with skin
  • 1 cup chicken stock
  • 1/4 cup butter, melted
  • 1 teaspoon sea salt
  • 1 teaspoon dried sage
  • 1 teaspoon dried savory
  • 1 teaspoon dried rosemary
  • 1 teaspoon dried thyme


Condiments and Salad Dressings
2/3 cup balsamic vinegar
Dairy, Eggs and Milk
1/4 cup butter
Herbs and Spices
1 teaspoon herbes de Provence 1 teaspoon sage
1 teaspoon dried thyme 1 teaspoon sea salt
1 teaspoon dried savory 1 teaspoon dried rosemary
Meats, Fish and Seafood
1 (3-6 pound) bone-in turkey breast with skin
Soup
1 cup chicken stock
Produce
6 medium beet 2 teaspoons fresh rosemary
1/2 ounce garlic, whole

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Wednesday



Onion Dill Halibut



with Arugula Salad



Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 43g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2  1



Onion Dill Halibut

  • 3 pounds halibut fillet, cut into 6 pieces
  • salt and ground black pepper to taste
  • 1-1/4 bunches green onions, chopped
  • 1-1/3 cups greek yogurt
  • 1 teaspoon dried dill weed


Baking Supplies
2 tablespoons sumac herb
Basic Cooking Ingredients
1 tablespoon extra virgin olive oil
Beverages
1/4 cup and 1 teaspoon lemon juice
Dairy, Eggs and Milk
1-1/3 cups greek yogurt
Herbs and Spices
1 teaspoon dried dill weed 1/4 teaspoon salt
Meats, Fish and Seafood
3 pounds halibut
Produce
1-3/4 pounds Arugula, raw 11 ounces green onions
7 ounces mushrooms 1-1/2 pounds onions
4 tomatoes

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Thursday



Salisbury Steaks



with Fast Cucumber Salad



Prep 25m | Cook 1h | Total 1h25m
Fiber 3g | Protein 31g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Salisbury Steaks

  • 2 pounds extra-lean ground beef
  • 1/4 cup minced onion
  • 1/4 cup minced green bell pepper
  • 2 tablespoons finely chopped fresh parsley
  • 2 teaspoons salt
  • 2 teaspoons paprika
  • 2 cloves garlic, minced
  • 1/2 teaspoon ground black pepper
  • 1/2 pinch dried thyme leaves
  • 2 tablespoons almond flour
  • 2 tablespoons extra virgin coconut oil, or as needed


Baking Supplies
2 tablespoons almond flour 1 tablespoon xylitol
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
1/3 cup rice vinegar
Herbs and Spices
3/4 teaspoon black pepper 1/4 teaspoon dried thyme
1 teaspoon ground ginger 2 teaspoons paprika
1 tablespoon and 1 teaspoon salt
Meats, Fish and Seafood
2 pounds Extra lean ground beef, 5% fat, raw
Produce
1 carrots 2 large cucumber
2 tablespoons fresh parsley 1/2 ounce garlic, whole
1 large green bell pepper 1 jalapeno chile pepper
1 onions 5 ounces sweet onion

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Friday



Herbed Shrimp Scampi



with Zucchini and Squash



Prep 20m | Cook 35m | Total 55m
Fiber 3g | Protein 41g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 3



Herbed Shrimp Scampi

  • 1-1/3 cups butter
  • 1 clove garlic, minced
  • 1/4 teaspoon dried rosemary
  • 1/4 teaspoon dried basil
  • 1/4 cup lemon juice
  • 3 tablespoons dry white wine
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground black pepper
  • 3 pounds medium shrimp, peeled and deveined
  • 6, 12×12-inch squares of aluminum foil


Beverages
3 tablespoons and 2-3/4 teaspoons lemon juice 3 tablespoons white wine
Dairy, Eggs and Milk
1-1/3 cups butter
Herbs and Spices
1/2 teaspoons black pepper salt to taste
1/4 teaspoon dried basil 1/4 teaspoon dried rosemary
garlic powder to taste
Meats, Fish and Seafood
3 pounds medium shrimp
Other canned goods
2 (10 ounce) cans diced tomatoes with green chile peppers
Produce
1 onion, chopped 1 clove garlic, minced
6 medium small yellow squash, cubed 6 small zucchini, cubed

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Saturday



Almost KFC Chicken



with Rainbow Veggies



Prep 5m | Cook 10m | Total 15m
Fiber 12g | Protein 46g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Andrea Beaman

  • 1 whole roasting chicken, cut into pieces
  • SPICE BLEND
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/2 teaspoon lemon-pepper seasoning
  • 1/4 teaspoon thyme
  • 1/4 teaspoon paprika


Dairy, Eggs and Milk
1/3 cup crumbled feta cheese
Herbs and Spices
1 tablespoon and 3 teaspoons black pepper 1/2 teaspoon lemon-pepper seasoning
1/4 teaspoon thyme 1/4 teaspoon paprika
1/2 teaspoons salt
Meats, Fish and Seafood
1 whole roasting chicken, cut into pieces
Produce
1-1/2 pounds fresh spinach 6 red bell pepper

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Sunday



Feta Pork



with Kale Slaw



Prep 20m | Co5k 20m | Total 40m
Fiber 6g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2 



  • 2 teaspoons crushed dried rosemary
  • 2 teaspoons dried basil
  • 2 teaspoons minced garlic
  • 2 pinches black pepper
  • 1/4 cup extra virgin coconut oil
  • 8 pork chops
  • 2 cups fresh lemon juice
  • 1 cup crumbled feta cheese with basil and sun-dried tomatoes


Basic Cooking Ingredients
1/3 cup extra virgin olive oil
Beverages
2 cups and 2 tablespoons lemon juice 1/4 cup orange juice
Condiments and Salad Dressings
1/3 cup plain greek yogurt
Dairy, Eggs and Milk
5 ounces tomato basil feta cheese
Herbs and Spices
1 teaspoon black pepper 2 teaspoons crushed rosemary
2 teaspoons dried basil 1 teaspoon salt
Meats, Fish and Seafood
3-1/4 pounds boneless pork loin chops 1/2 ounce cooked bacon
Produce
2 carrots 1/2 ounce garlic, whole
10 cups kale 3 red onion

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Grocery List

Baking Supplies
2 tablespoons almond flour 2 tablespoons sumac herb
Basic Cooking Ingredients
2/3 cup extra virgin coconut oil 2 tablespoons xylitol
2/3 cup extra virgin olive oil
Beverages
2-3/4 cups lemon juice 1/4 cup orange juice
1/2 cup water 3 tablespoons white wine
Condiments and Salad Dressings
2/3 cup balsamic vinegar 1/3 cup rice vinegar
1-1/2 tablespoons Dijon-style mustard
Dairy, Eggs and Milk
2 cups butter 2 cups greek yogurt
1 (12 ounce) package whipped cream cheese 5 ounces tomato basil feta cheese
2 ounces feta cheese
Other canned goods
2 (10 ounce) cans diced tomatoes with green chile peppers
Other
2 pounds frozen cauliflower with broccoli and red pepper
Soup
1 cup chicken stock 1-1/2 pounds chicken broth
Herbs and Spices
3 tablespoons black pepper 2-1/2 tablespoons salt
2 teaspoons crushed rosemary 1 tablespoon dried basil
1-1/4 teaspoons dried dill weed 1-1/4 teaspoon dried rosemary
1 teaspoon dried thyme 1/2 tablespoon garlic powder
1 teaspoon garlic salt 1 teaspoon ground ginger
1 teaspoon herbes de Provence 1/2 teaspoon seafood seasoning
2-1/4 teaspoons paprika 1 teaspoon sage
1-1/4 teaspoons sea salt 1 teaspoon dried savory
1/2 teaspoon lemon-pepper seasoning 1/4 teaspoon thyme
Meats, Fish and Seafood
3-1/4 pounds boneless pork loin chops 1/2 ounce cooked bacon
2 pounds Extra lean ground beef 3 pounds halibut
3 pounds medium shrimp 2 pounds tilapia
4 pounds turkey breast 1 whole roasting chicken, cut into pieces
Produce
1-3/4 pounds Arugula, raw 6 medium beet
10-1/3 cups Brussels sprouts, raw 3 carrots
2 tablespoons fresh parsley 2 teaspoons fresh rosemary
1-1/2 pounds fresh spinach 1 ounce garlic, whole
1 large green bell pepper 11 ounces green onions
1 jalapeno chile pepper 10 cups kale
2 lemon 7 ounces mushrooms
2-1/4 pounds onions 6 red bell pepper
3 red onion 5 ounces sweet onion
4 tomatoes 6 small zucchini, cubed
2 large cucumber 6 medium small yellow squash, cubed

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