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
Bacon Wrapped Cod
with Mushrooms Balsamic
Prep 15m | Cook 10m | Total 25m
Fiber 3g | Protein 42g

Food
- 8 (6 ounce) fillets cod
- 2 tablespoons extra virgin coconut oil
- 2 tablespoons chili sauce
- 8 slices bacon
- 1 leek, chopped
- 1 ounce enoki mushrooms
Steps
- Preheat an outdoor grill for high heat. Soak some toothpicks in water while the grill heats up.
- Spread a thin layer of melted extra virgin coconut oil and chili sauce onto one side of each fish fillet. At one end, place some of the leek and a couple of mushrooms. Roll towards the other end. Wrap each roll with a slice of bacon, and secure with two toothpicks.
- Place on the preheated grill, and cook covered for 5 minutes. Be careful of flare-ups from the bacon grease. Turn over, and cook for 5 more minutes, until bacon is crisp and fish flakes easily.
Food
- 1/3 cup extra virgin coconut oil
- 4 cloves garlic, minced
- 1-1/2 pounds fresh mushrooms, sliced
- 1/4 cup balsamic vinegar
- 1/4 cup white wine
- salt and pepper to taste
Steps
- Saute the garlic in extra virgin coconut oil for 1 to 2 minutes. Do not brown the garlic. Add mushrooms and cook 2 more minutes, stirring occasionally. Stir in balsamic vinegar and wine, cook another 2 minutes. Season to taste with salt and pepper.
This Meal’s Grocery List
1/2 cup extra virgin coconut oil |
1/4 cup white wine |
1/4 cup balsamic vinegar | 1 ounce Tomato Base Chili Sauce |
1/8 teaspoon salt |
1/2 pound bacon | 16 (3 ounce) fillets cod |
1 (3 ounce) package enoki mushrooms | 1/2 ounce garlic, whole | ||
3 ounces Leeks, raw | 1-1/2 pounds mushrooms |
Tuesday
Blackened Chicken
with Refreshing Snap Peas and Tomatoes
Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 33g

Food
- 2 teaspoons paprika
- 1/2 teaspoon salt
- 1 teaspoon cayenne pepper
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1/2 teaspoon ground white pepper
- 1/2 teaspoon onion powder
- 8 skinless, boneless chicken breast halves
Steps
- Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
- Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
- Place the chicken in the hot pan, and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
- Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.
Food
- 3 (8 ounce) packages sugar snap peas, trimmed
- 1/3 cup water
- 6 cups cherry tomatoes, halved
- 3 cloves garlic, minced
- 2 teaspoons xylitol
- 1-1/2 teaspoons salt-free onion and herb seasoning (such as Mrs. Dash®)
- 3 tablespoons lemon juice
Steps
- Heat a large skillet over medium heat for 5 minutes. Add sugar snap peas and water; cover. Cook until peas are bright green, about 3 minutes. Remove cover and continue to cook until water is evaporated, about 2 minutes more. Stir tomatoes, garlic, sugar, and onion and herb seasoning into peas; cook for 3 minutes. Stir in lemon juice to serve.
This Meal’s Grocery List
2 teaspoons xylitol |
3 tablespoons lemon juice | 1/3 cup water |
3-3/4 cups sugar snap peas |
1 teaspoon cayenne pepper | 1 teaspoon dried thyme | ||
1/2 ounce garlic and herb seasoning | 1 teaspoon ground cumin | ||
1/2 teaspoon onion powder | 2 teaspoons paprika | ||
1/2 teaspoon salt | 1/2 teaspoon white pepper |
2 pounds skinless, boneless chicken breast halves |
6 cups Cherry Tomatoes, cup | 1/2 ounce garlic, whole |
Wednesday
Three Pepper Steak
with Broccoli Sage
Prep 05m | Cook 10m | Total 15m
Fiber 9g | Protein 46g

Food
- 1 tablespoon smoked paprika
- 3 teaspoons salt
- 1 teaspoon xylitol
- 3 teaspoons chili powder
- 1 teaspoon chipotle chile powder
- 3/4 teaspoon ground black pepper
- 3/4 teaspoon onion powder
- 3/4 teaspoon garlic powder
- 3/4 teaspoon ground cumin
- 3 pounds flat iron steaks
Steps
- Preheat oven to 450 degrees F (230 degrees C). Line a cooking sheet with aluminum foil and spray lightly with cooking spray.
- In a shallow dish, mix together coconut flour, chili powder, salt, and pepper.
- In another bowl, mix egg and oil. Dip catfish in egg and oil mixture, then dredge in coconut mixture. Place catfish on foil-lined baking sheet, and sprinkle any leftover chip mixture over the catfish.
- Bake in a preheated oven until catfish is flaky and white in the middle, 10 to 12 minutes.
Food
- 3 (12 ounce) bags broccoli florets
- 1 large red onion, sliced
- 24 fresh sage leaves, torn
- 1/3 cup extra virgin coconut oil
- 1 teaspoon salt
- 1 teaspoon garlic salt
- 3/4 teaspoon ground black pepper
Steps
- Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- Spread broccoli in a single layer on the prepared baking sheet. Sprinkle onion and sage leaves over broccoli; drizzle with extra virgin coconut oil. Sprinkle salt, garlic salt, and black pepper over broccoli mixture; toss to coat.
- Roast in the preheated oven until broccoli is browned and crisp, 20 to 30 minutes.
This Meal’s Grocery List
1/3 cup extra virgin coconut oil | 1 teaspoon xylitol |
1-1/2 teaspoons black pepper | 2 tablespoons salt | ||
1 tablespoon smoked paprika | 3 teaspoons chili powder | ||
1 teaspoon chipotle chile powder | 3/4 teaspoon onion powder | ||
3/4 teaspoon garlic powder | 3/4 teaspoon ground cumin | ||
1 teaspoon garlic salt |
3 pounds flat iron steaks |
2-1/4 pounds Broccoli, raw | 1/4 cup and 2 tablespoons fresh sage | ||
6 red onion |
Thursday
Cedar Salmon
with Dill Cucumbers and Tomatoes
Prep 15m | Cook 20m | Total 35m
Fiber 3g | Protein 36g

Food
- 1 (3 pound) whole filet of salmon, skin on, scored (up to but not through the skin) into serving pieces
- 1/3 extra virgin olive oil
- 4 large garlic cloves, minced
- 1/4 cup minced fresh dill
- 2 teaspoons salt
- 1 teaspoon ground black pepper
- 1 teaspoon lemon zest, plus lemon wedges for serving
Steps
- Soak an untreated cedar plank (or planks) large enough to hold a side of salmon (5 to 7 inches wide and 16 to 20 inches long) in water, weighting it with something heavy, like a brick, so it stays submerged 30 minutes to 24 hours.
- When ready to grill, either build a charcoal fire in half the grill or turn grill burners on high for 10 minutes. Meanwhile, mix melted oil, garlic, dill, salt, pepper and lemon zest; rub over salmon and into scored areas to coat.
- Place soaked cedar on hot grill grate, close lid, and watch until wood starts to smoke, about 5 minutes. Transfer salmon to hot plank, move salmon off direct charcoal heat or turn burners to low, and cook covered until salmon is just opaque throughout (130 on a meat thermometer inserted in the thickest section) 20 to 25 minutes or longer, depending on thickness and grill temperature. Let sit 5 minutes; serve with lemon wedges.
Food
- 1/2 cup cider vinegar
- 2 teaspoons xylitol
- 1 teaspoon salt
- 1 teaspoon chopped fresh dill weed
- 1/2 teaspoon ground black pepper
- 1/4 cup extra virgin olive oil
- 4 cucumbers, sliced
- 2 cups sliced red onion
- 4 ripe tomatoes, cut into wedges
Steps
- In a large bowl, mix the vinegar, xylitol, salt, dill, pepper, and melted oil. Add cucumbers, onion, and tomatoes. Toss, and let stand at least 15 minutes before serving.
This Meal’s Grocery List
2 teaspoons white xylitol |
1/2 cup and 2 tablespoons extra virgin olive oil |
1/2 cup cider vinegar |
1-1/2 teaspoons black pepper | 1 tablespoon salt |
3 pounds salmon |
1 lemon (for zesting) |
3 large cucumber | 1/4 cup and 1 teaspoon fresh dill weed | ||
1/2 ounce garlic, whole | 9 red onion | ||
4 tomatoes |
Friday
5 Minute Roast
with Shallots and Spinach
Prep 5m | Cook 3h | Total 3h5m
Fiber 6g | Protein 35g

Food
- 1 (3 pound) beef eye of round roast
- Salt and pepper to taste
Steps
- Preheat the oven to 500 degrees F (260 degrees C). Season the roast with salt and pepper and place in a roasting pan or baking dish. Do not cover or add water.
- Place the roast in the preheated oven. Reduce the temperature to 475 degrees F (245 degrees C). Roast for 21 minutes (seven minutes per pound) then turn off the oven and let the roast sit in the hot oven for 2 1/2 hours. Do not open the door at all during this time!
- Remove the roast from the oven, the internal temperature should have reached at least 145 degrees F (65 degrees C). Carve into thin slices to serve.
Food
- 3 tablespoons extra virgin olive oil
- 3 shallot, diced
- 3 (10 ounce) bags baby spinach leaves
- kosher salt and freshly ground pepper to taste
Steps
- In a large skillet, heat extra virgin olive oil over medium heat. Stir in shallots and cook until transparent, about 5 minutes.
- Add spinach, sprinkle with salt and pepper; cook and stir 3 to 5 minutes until leaves are wilted and reduced.
This Meal’s Grocery List
3/4 teaspoon kosher salt |
3 tablespoons extra virgin olive oil |
1/8 teaspoon salt |
4 pounds Beef, round, eye of round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw |
2 pounds fresh spinach | 3 shallot |
Saturday
Wasabi Tuna
with Baby Carrots Parmesan
Prep 5m | Cook 20m | Total 25m
Fiber 9g | Protein 49g

Food
- 1/4 cup greek yogurt
- 1 tablespoon wasabi paste
- 2 teaspoons Chinese five-spice powder
- 2 tablespoons coconut aminos
- 8 (6 ounce) yellowfin tuna fillets
- 2 tablespoons rice vinegar
- 1/4 cup toasted sesame seeds
Steps
- Mix together the greek yogurt, wasabi paste, five-spice powder, and 1 tablespoon coconut aminos in a small bowl.
- Lay the tuna fillets into a glass baking dish. Pour the rice vinegar and 1 tablespoon coconut aminos over the tuna. Spread the greek yogurt mixture evenly over both sides of each piece of fish. Cover the dish and refrigerate 15 to 30 minutes.
- Prepare a skillet with cooking spray and place over medium-high heat. Sprinkle the sesame seeds evenly over both sides of the fillets. Lay the tuna gently into the skillet. Cook to desired level of doneness, about 2 minutes per side for medium-rare. Serve immediately.
Food
- 2 pounds carrots, chopped
- 1-1/2 tablespoons butter
- 1/2 cup Parmesan cheese
Steps
- Place carrots into a large pot and cover with water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 15 minutes. Drain.
- Melt butter in a skillet over medium heat. Stir in carrots; cook and stir for 1 to 2 minutes.
- Sprinkle Parmesan cheese on top. Wait 30 seconds before stirring into carrots. Cook and stir for 2 more minutes.
This Meal’s Grocery List
2 teaspoons Chinese five-spice powder | 1/4 cup sesame seeds |
2 tablespoons rice vinegar |
1-1/2 tablespoons butter | 1-1/2 ounces Parmesan cheese | ||
1/4 cup plain Greek yogurt |
2 tablespoon coconut aminos | 1 tablespoon wasabi paste |
3 pounds tuna |
2 pounds carrots |
Sunday
Slow Cooked Turkey
with Sweet Spiced Green Beans
Prep 15m | Cook 7h | Total 7h 15m
Fiber 9g | Protein 44g

Food
- 4 turkey legs
- 2 teaspoons poultry seasoning, divided
- salt and ground black pepper to taste
- 4 12×16-inch squares of aluminum foil
Steps
- Wash the turkey legs, and shake off excess moisture. Sprinkle each turkey leg with about 1/2 teaspoon of poultry seasoning, salt, and black pepper to taste. Wrap the leg tightly in aluminum foil. Repeat with remaining legs.
- Place the wrapped turkey legs into a slow cooker with no liquids or other ingredients. Set the cooker to Low, and cook until the meat is very tender, 7 to 8 hours.
Food
- 2-1/2 pounds fresh green beans, trimmed
- 1/3 cup coconut aminos
- 3 cloves garlic, minced
- 1 tablespoon garlic chili sauce
- 1 tablespoon xylitol
- 2 tablespoons extra virgin coconut oil
Steps
- Arrange a steamer basket in a pot over boiling water, and steam the green beans 3 to 4 minutes.
- In a bowl, mix the coconut aminos, garlic, garlic chili sauce, and xylitol.
- Heat the extra virgin coconut oil in a skillet over medium heat. Add the green beans, and fry for 3 to 5 minutes.
- Pour in the chili sauce mixture. Continue cooking and stirring 2 minutes, or until the liquid is nearly evaporated. Serve immediately.
This Meal’s Grocery List
1/2 ounce aluminum foil | 1 tablespoon xylitol | ||
2 teaspoons poultry seasoning |
2 tablespoons extra virgin coconut oil |
1/2 ounce chili garlic sauce |
1/3 cup coconut aminos |
1/8 teaspoon salt |
4 turkey legs |
2-1/2 pounds green beans |
1/2 ounce garlic, whole |
Grocery List
1/2 ounce aluminum foil | 2 teaspoons Chinese five-spice powder | ||
3 tablespoons xylitol | 3/4 teaspoon kosher salt | ||
2 teaspoons poultry seasoning | 1/4 cup sesame seeds |
1 cup extra virgin coconut oil | 3/4 cup extra virgin olive oil |
3 tablespoons lemon juice | 1/3 cup water | ||
1/4 cup white wine |
1/4 cup balsamic vinegar | 1/2 ounce chili garlic sauce | ||
1/2 cup cider vinegar | 2 tablespoons rice vinegar | ||
1 ounce Tomato Base Chili Sauce |
1-1/2 tablespoons butter | 1-1/2 ounces Parmesan cheese | ||
1/4 cup plain Greek yogurt |
1/2 cup coconut aminos | 1 tablespoon wasabi paste |
3-3/4 cups sugar snap peas |
2-3/4 teaspoons black pepper | 1 teaspoon cayenne pepper | ||
3 teaspoons chili powder | 1 teaspoon dried thyme | ||
1/2 ounce garlic and herb seasoning | 1-1/2 teaspoons garlic salt | ||
1 teaspoon ground cumin | 1-1/4 teaspoons onion powder | ||
2 teaspoons paprika | 3 tablespoons salt | ||
1/2 teaspoon white pepper | 1 tablespoon smoked paprika | ||
1 teaspoon chipotle chile powder | 3/4 teaspoon ground black pepper | ||
3/4 teaspoon garlic powder | 3/4 teaspoon ground cumin |
1/2 pound bacon | 3 pounds salmon | ||
4 turkey legs | 16 (3 ounce) fillets cod | ||
3 pounds tuna | 3 pounds flat iron steaks | ||
4 pounds Beef, round, eye of round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw | 2 pounds skinless, boneless chicken breast halves |
1 lemon (for zesting) |
2-1/2 pounds green beans |
2-1/4 pounds Broccoli, raw | 2 pounds carrots | ||
6 cups Cherry Tomatoes, cup | 3 large cucumber | ||
1 (3 ounce) package enoki mushrooms | 1/4 cup and 1 teaspoon fresh dill weed | ||
1/4 cup and 2 tablespoons fresh sage | 2 pounds fresh spinach | ||
2 ounces garlic, whole | 3 ounces Leeks, raw | ||
1-1/2 pounds mushrooms | 15 red onion | ||
3 shallot | 4 tomatoes |
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