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



Food

  • 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

Steps

  1. Preheat the oven to 375 degrees F (190 degrees F). Grease a 9×13 inch baking dish.
  2. Place the tilapia fillets in the bottom of the baking dish and dot with butter. Season with seafood seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange the frozen mixed vegetables around the fish, and season lightly with salt and pepper.
  3. Cover the dish and bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

Food

  • 1 teaspoon konjac flour (gluccomannan)
  • 1/2 cup water
  • 2 (14.5 ounce) cans chicken broth
  • 2 pounds Brussels sprouts
  • 2 tablespoons Dijon-style mustard
  • 2 tablespoons lemon juice

Steps

  1. Dissolve konjac flour in 1/4 cup water, and set aside.
  2. In a medium saucepan over medium heat, bring chicken broth to a boil. Add Brussels sprouts, and cook until tender. Strain, reserving chicken broth, and place Brussels sprouts in a warm serving dish.
  3. Return chicken broth to stove, stir in mustard and lemon juice, and return to boil. Add konjac flour mixture. Cook and stir until thickened. Pour over Brussels sprouts to serve.
  4. Slowly add small amounts of konjac flour if sauce doesn’t thicken.


This Meal’s Grocery List

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



Food

  • 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

Steps

  1. Place turkey breast into a slow cooker. Combine butter, whipped cream cheese spread, soy sauce, parsley, basil, sage, thyme, black pepper, and garlic powder in a small bowl until smooth. Brush herb mixture over the turkey breast. Cover slow cooker.
  2. Cook until turkey is tender, 4 to 6 hours on High or 8 to 10 hours on Low.

Food

  • 2/3 cup balsamic vinegar
  • 2 teaspoons chopped fresh rosemary
  • 2 cloves garlic, peeled and crushed
  • 1 teaspoon herbes de Provence
  • 6 medium beets, sliced into rounds

Steps

  1. In a medium bowl, mix balsamic vinegar, rosemary, garlic, and herbes de Provence. Place beets in the mixture, and marinate at least 20 minutes.
  2. Preheat an outdoor grill for high heat, and lightly oil grate.
  3. Place the beets and marinade mixture on a piece of foil large enough to wrap all ingredients, and seal tightly. Place the foil packet on the prepared grill, and cook 25 minutes, or until beets are tender.
  4. Remove beets from the packet, and place directly on the grill grate for 2 to 5 minutes before serving hot.


This Meal’s Grocery List

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

Food

  • 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

Steps

  1. Preheat the oven to 475 degrees F (245 degrees C).
  2. Grease a 9×13 inch baking dish.
  3. Season halibut with salt and ground black pepper.
  4. Place halibut in the greased baking dish.
  5. Combine green onions, Greek yogurt, and dill in a bowl.
  6. Spread green onion mixture evenly over each halibut piece.
  7. Bake in the preheated oven until fish is opaque and flakes easily with a fork, about 20 minutes.
  8. Remove from the oven and let stand for 5 minutes before serving.

Food

  • 3 bunches arugula
  • 6 onions, thinly sliced
  • 3 cups chopped mushrooms
  • 3 tomato, diced (optional)
  • 1 tablespoon extra virgin olive oil
  • 1-1/2 lemon, juiced
  • 2 tablespoons sumac (see Note)
  • Salt to taste

Note :

Sumac, available as a ground spice in Middle Eastern markets, comes from the dried berries of a shrub that grows wild in Mediterranean areas. The taste is sour, fruity and astringent.

Steps

  1. Wash and dry arugula leaves. Arrange leaves on a large plate and layer with onions, mushrooms and tomato.
  2. Whisk together melted extra virgin olive oil, lemon juice and sumac. Season to taste with salt, and pour over the salad.


This Meal’s Grocery List

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

Food

  • 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

Steps

  1. Set oven rack about 6 inches from the heat source and preheat the oven’s broiler. Line a baking sheet with aluminum foil.
  2. Mix ground beef, onion, green bell pepper, parsley, salt, paprika, garlic, black pepper, and thyme together in a bowl; divide into 4 portions and shape into patties. Arrange patties on the prepared baking sheet. Dust both sides of patties with flour and brush with melted oil.
  3. Broil in the preheated oven until steaks are cooked through, 4 to 8 minutes per side. An instant-read thermometer inserted into the center should read at least 160 degrees F (70 degrees C).

Food

  • 2 large seedless cucumbers, sliced thin
  • 1 large sweet onion, halved and sliced thin
  • 2 teaspoons salt
  • 1 large jalapeno pepper, seeded and minced
  • 1/4 cup minced carrot
  • 1/3 cup rice vinegar
  • 1 teaspoon ground ginger
  • 1 tablespoon xylitol
  • 1/4 teaspoon coarse black pepper

Steps

  1. Use a vegetable peeler to peel stripes in the cucumbers leaving half the skin. Halve the cucumbers lengthwise. Use spoon to remove the seeds from the cucumber halves. Slice the halves thinly.
  2. Place the cucumber, onion, and 2 teaspoons salt in a bowl with enough water to cover; allow to marinate in refrigerator at least 30 minutes. Drain thoroughly in a colander and transfer to a large bowl; add the jalapeno pepper and carrot to the mixture.
  3. Stir the rice vinegar, ginger, xylitol, and pepper together in a small bowl until the xylitol is completely dissolved; pour over the cucumber mixture and stir to evenly coat. Cover with plastic wrap and chill in refrigerator at least 30 minutes.


This Meal’s Grocery List

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

Food

  • 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

Steps

  1. Preheat grill for medium heat.
  2. Melt butter in a large skillet over medium heat; cook and stir garlic, rosemary, and basil in the hot butter until garlic is fragrant and beginning to brown, about 5 minutes. Stir lemon juice, white wine, salt, and black pepper into butter and garlic.
  3. Divide shrimp evenly between each of the 6 squares of aluminum foil and drizzle the butter and herb mixture over shrimp. Gather up the corners of the foil squares and twist the tops to form tight packets.
  4. Grill the packets on the preheated grill until shrimp are opaque and pink, 10 to 12 minutes.

Food

  • 6 medium small yellow squash, cubed
  • 6 small zucchini, cubed
  • 2 (10 ounce) cans diced tomatoes with green chile peppers
  • 1 onion, chopped
  • salt to taste
  • garlic powder to taste

Steps

  1. In a large saucepan, combine squash, zucchini, tomatoes with chiles, onion, salt and garlic powder. Bring to a boil over medium-high heat.
  2. Reduce heat to low and cook until tender-crisp.


This Meal’s Grocery List

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

Food

  • 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

Steps

  1. Preheat oven to 375.
  2. Prepare the spice blend by combining the ingredients in a small bowl.
  3. Place the chicken pieces onto a baking sheet, skin side up.
  4. Bake for 20 minute Remove the chicken from the oven and cool for 5-10 minute.
  5. Remove skin and sprinkle the entire surface with the spice blend to taste.
  6. Place chicken back in the oven to roast for 10 more minutes or until fully cooked.

Food

  • 24 cups spinach leaves
  • 6 red bell pepper, seeded and diced
  • 1/3 cup crumbled feta cheese
  • cracked black pepper to taste

Steps

  1. Place the spinach on a plate or in a bowl. Sprinkle the red pepper and feta cheese over it. Season with cracked black pepper, and enjoy this healthy meal!


This Meal’s Grocery List

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 



Food

  • 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

Steps

  1. In a small bowl, stir together rosemary, basil, garlic, and pepper.
  2. Heat extra virgin coconut oil  in a large skillet over medium heat. Dip pork chops in lemon juice, and sprinkle both sides with herb mixture. Place pork chops in skillet, and sear both sides, about 7 minutes per side. Reduce heat to low. Sprinkle feta on top of chops; cover skillet, and cook until cheese begins to melt, about 5 minutes.

Food

  • 2 bunches kale, stems removed and leaves thinly sliced
  • 2 medium carrots, shredded
  • 1 orange, juiced
  • 1 lemon, juiced
  • salt and ground black pepper to taste
  • 1 red onion, very thinly sliced
  • 2 slices of cooked bacon, chopped
  • 1/3 cup plain greek yogurt
  • 2 tablespoons extra virgin olive oil

Steps

  1. Toss kale with carrot, orange juice, lemon juice, salt, and black pepper in a large salad bowl, using your hands to rub orange and lemon juice into kale leaves. Let stand a few minutes to absorb flavors.
  2. Fill a bowl with ice water. Bring a saucepan of water to a boil and stir onion into boiling water; cook just until starting to soften, 15 to 30 seconds. Drain and immediately immerse onion in ice water. Drain ice water, blot onion dry on paper towels, and add to kale. Stir bacon, greek yogurt, and extra virgin olive oil into kale mixture and toss to coat. Can be made several hours ahead of time and refrigerated until serving time.


This Meal’s Grocery List

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

Go To Full Week’s Grocery List

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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