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



Lime Flank Steak



with Garlic Ginger Bok Choy



Prep 15m | Cook 1h 20 m | Total 1h 35 m
Fiber 6g | Protein 42g



NSV-XPS 1NSV-XPS1



Food

  • 1/3 cup fresh lime juice (about 4 limes)
  • 2 tablespoons coconut aminos
  • 2 scallions, thinly sliced (about 1/3 cup)
  • 2 tablespoons fresh ginger, minced, peeled
  • 1/2 teaspoon red pepper flakes
  • 1-1/2 lbs flank steaks
  • salt and pepper, to taste

Steps

  1. In a resealable bag, combine lime juice, coconut aminos, scallions, ginger, and red pepper flakes.
  2. Add steak and seal bag.
  3. Marinate in fridge, turning occasionally, for up to an hour (I usually go longer).
  4. Heat grill to high. Place steak on grates, season with salt and pepper. Cover.
  5. Cook, turning once, until meat reaches desired doneness. 6-8 minutes for medium-rare.
  6. Let rest 10 minutes before thinly slicing.

Food

  • 12 small heads bok choy, chopped
  • 1/4 cup extra virgin coconut oil
  • 4 red bell pepper, sliced
  • 8 cloves garlic, chopped
  • 1/4 cup grated fresh ginger
  • 2 teaspoons red pepper flakes (optional)
  • 1/4 cup coconut aminos

Steps

  1. Trim bottom from bok choy heads. Cut leaves from stalks. Cut stalks into 1/2-inch chunks. Gather large leaves and cut into halves.
  2. Heat extra virgin coconut oil over high heat. Saute bok choy stalks and bell pepper in hot oil until just beginning to soften, about 1 minute.
  3. Stir garlic, ginger, and red pepper flakes into the bok choy mixture; saute until garlic and ginger are fragrant, about 1 minute more.
  4. Stir bok choy leaves, coconut aminos, and coconut oil into the bok choy mixture; saute just until the leaves turn a bright green and beginning to soften, about 1 minute more.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Ethnic Foods
1/3 cup coconut aminos
Herbs and Spices
2-1/2 teaspoons red pepper flakes salt and pepper, to taste
Meats, Fish and Seafood
1-1/2 lbs flank steaks
Produce
2 medium heads bok choy 1/3 cup fresh ginger root
1 ounce garlic, whole 4 red bell pepper
2 scallions, thinly sliced (about 1/3 cup) 1⁄3 cup fresh lime juice (about 4 limes)

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Tuesday



Stuffed Pork Chops



with Pizza Peppers



Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 47g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 3  1



Stuffed Pork Chops

Food

  • 8 boneless pork loin chops, butterflied
  • 1 pound crumbled blue cheese
  • 8 slices bacon – cooked and crumbled
  • 1/2 cup chopped fresh chives
  • garlic salt to taste
  • ground black pepper to taste
  • chopped fresh parsley for garnish

Steps

  1. Preheat the oven to 325 degrees F (165 degrees C). Grease a shallow baking dish.
  2. In a small bowl, mix together the blue cheese, bacon and chives. Divide into halves, and pack each half into a loose ball. Place each one into a pocket of a butterflied pork chop, close, and secure with toothpicks. Season each chop with garlic salt and pepper. Keep in mind that the blue cheese will be salty. Place in the prepared baking dish.
  3. Bake for 20 minutes in the preheated oven, or it may take longer if your chops are thicker. Cook until the stuffing is hot, and chops are to your desired degree of doneness. Garnish with fresh parsley and serve.

Food

  • 6 green bell peppers, cut into large chunks
  • 1 cup sliced jalapeno peppers
  • 2 pinches dried oregano
  • 2 cups shredded mozzarella cheese

Steps

  1. Preheat a grill for medium-high heat. When the grill is hot, lightly oil the grate.
  2. Place the pepper pieces onto the grill with the inside facing down. Cook until slightly charred, 3 to 5 minutes.
  3. Turn peppers over, and place jalapeno slices onto them. Top with some mozzarella cheese, and sprinkle with a bit of oregano. Grill until cheese melts, then remove to a plate and serve.


This Meal’s Grocery List

Canned Foods
1 cup jalapeno peppers
Dairy, Eggs and Milk
1 pound blue cheese 1/2 pound Cheese, mozzarella, part skim milk
Herbs and Spices
2 teaspoons black pepper 1-1/4 teaspoons dried oregano
3/4 teaspoon garlic salt
Meats, Fish and Seafood
1-1/2 ounces cooked bacon 3-1/4 pounds pork chops
Produce
1/2 cup fresh chives 1/4 cup fresh parsley
1-1/2 pounds green bell pepper

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Wednesday



Avocado Salmon



with Red Wine Mushrooms



Prep 15m | Cook 15m | Total 30m
Fiber 15g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Avocado Salmon

Food

  • 3 avocados – peeled, pitted and diced
  • 3 cloves garlic, peeled and minced
  • 1/3 cup Greek-style yogurt
  • 1 tablespoon fresh lemon juice
  • salt and pepper to taste
  • 3 pounds salmon steaks
  • 2 teaspoons dried dill weed
  • 1 tablespoon lemon pepper

Steps

  1. Preheat an outdoor grill for high heat, and lightly oil grate.
  2. In a medium bowl, mash together avocados, garlic, yogurt, and lemon juice. Season with salt and pepper.
  3. Rub salmon with dill, lemon pepper, and salt. Place on the prepared grill, and cook 15 minutes, turning once, until easily flaked with a fork. Serve with the avocado mixture.

Food

  • 1/4 cup red wine vinegar
  • 1/4 cup extra virgin coconut oil
  • 1 small onion, thinly sliced
  • 3/4 teaspoon salt
  • 1-1/2 tablespoons dried parsley
  • 3/4 teaspoon ground dry mustard
  • 2 teaspoons xylitol
  • 2 cloves garlic, peeled and crushed
  • 1 pound small fresh button mushrooms

Steps

  1. In a medium saucepan, mix red wine vinegar, melted extra virgin coconut oil, onion, salt, parsley, dry mustard, xylitol and garlic. Bring to a boil.
  2. Reduce heat. Stir in mushrooms. Simmer 10 to 12 minutes, stirring occasionally.
  3. Transfer to sterile containers and chill in the refrigerator until serving.


This Meal’s Grocery List

Baking Supplies
2 teaspoons xylitol
Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Beverages
1 tablespoon lemon juice
Condiments and Salad Dressings
1/4 cup red wine vinegar
Dairy, Eggs and Milk
1 (7 ounce) container Greek-style yogurt
Herbs and Spices
2 teaspoons dried dill weed 1-1/2 tablespoons dried parsley
3/4 teaspoon dry mustard 1 tablespoon lemon pepper
2 teaspoons salt
Meats, Fish and Seafood
3 pounds salmon
Produce
3 avocados 1/2 ounce garlic, whole
1 pound mushrooms 1 small onion

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Thursday



10 Minute Pot Roast



with Italian Zucchini



Prep 15m | Cook4h | Total 4h15m
Fiber 9g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2 



10 Minute Pot Roast

Food

  • 3 pounds bottom round
  • 1/2 teaspoon salt
  • 1/4 cup dried onion flakes
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon parsley flakes
  • 1/8 teaspoon celery seed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon ground black pepper
  • 3 tablespoons water

Steps

  1. Preheat oven to 300 degrees F (150 degrees C).
  2. Place a piece of foil, about 30 inches long, into the bottom of a 9×13 inch roasting pan. Place the roast on the foil in the pan.
  3. In a separate small bowl, combine all dry ingredients. Mix well and pour over the roast. Sprinkle with the water. Fold foil over and seal all edges.
  4. Bake at 300 degrees F (150 degrees C) for 4 hours.

Food

  • 2 tablespoons extra virgin coconut oil
  • 1 red onion, diced
  • salt and pepper to taste
  • 8 zucchini, halved and sliced
  • 1 pound fresh mushrooms, sliced
  • 2 tomatoes, diced
  • 2 cloves garlic, minced
  • 2 teaspoons Italian seasoning

Steps

  1. Heat oil in a large skillet over medium heat. Saute onion with salt and pepper for 2 minutes. Stir in zucchini and mushrooms. When zucchini begins to soften, add tomatoes, garlic and Italian seasoning. Cook until heated through.


This Meal’s Grocery List

Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Beverages
3 tablespoons water
Herbs and Spices
1/4 cup dried onion flakes 1 teaspoon salt
1/4 teaspoon onion powder 1/4 teaspoon parsley flakes
1/8 teaspoon celery seed 1/8 teaspoon paprika
2 teaspoons Italian seasoning 1/8 teaspoon ground black pepper
Meats, Fish and Seafood
3 pounds bottom round
Produce
1/2 ounce garlic, whole 1 pound mushrooms
4 red onion 2 tomatoes
3-1/2 pounds zucchini

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Friday



Cheesy Chicken



with Black Forest Asparagus



Prep 25m | Cook 30m | Total 55m
Fiber 6g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Cheesy Chicken

Food

  • 8 skinless, boneless chicken breast halves
  • 1/2 pound tomato basil feta cheese, crumbled
  • 1/3 cup almond meal
  • 1 tablespoon Italian seasoning

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
  2. Place chicken breasts between 2 pieces of waxed paper. Gently pound chicken with flat side of meat mallet or rolling pin until about 1/4 inch thick; remove wax paper. Place 1 ounce of feta cheese in the center of each chicken breast, and fold in half.
  3. Mix almond meal and Italian seasoning in small bowl.
  4. Spread 2 tablespoons almond meal in the bottom of the prepared baking dish. Arrange chicken in the dish, and top with remaining almond meal.
  5. Bake 25 to 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.

Food

  • 48 fresh 3-inch asparagus tips
  • 3 cups water
  • 1 teaspoon kosher salt
  • 12 thin slices Black Forest ham, halved crosswise
  • 4 ounces soft goat cheese
  • 24 10-inch fresh chives

Steps

  1. Combine asparagus tips, water, and kosher salt in a skillet; bring to a boil and cook until asparagus is tender to the bite but still crisp, about 2 minutes. Drain asparagus in a colander and immediately immerse in ice water for several minutes until cold to stop the cooking process. Drain and pat asparagus dry with paper towels.
  2. Place a piece of ham on a work surface, curved side of ham towards the top. Put 1/2 teaspoon goat cheese in center of ham and top with 2 asparagus spears, tips pointing to curved side of ham. Fold left and right sides of ham over filling, and tie bundle together with a chive. Repeat with remaining asparagus, ham, goat cheese, and chives.


This Meal’s Grocery List

Herbs
1 tablespoon Italian seasoning
Baking Supplies
1/3 cup almond meal 1 teaspoon kosher salt
Beverages
3 cups water
Dairy, Eggs and Milk
1/2 pound feta cheese 1/4 pound goat cheese
Meats, Fish and Seafood
1/4 pound cooked ham meat 2 pounds skinless, boneless chicken breast halves
Produce
2 pounds asparagus 1/2 cup fresh chives

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Saturday



Scallops Ginger



with Summer Squash



Prep 15m | Cook 30m | Total 45m
Fiber 6g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Scallops Ginger

Food

  • 1/4 cup thinly sliced green onion
  • 1/4 cup butter
  • 2 large carrot, julienned
  • 1/4 cup minced fresh ginger root
  • 1 cup white wine
  • 1 cup heavy whipping cream
  • salt and pepper to taste
  • 2-1/2 pounds scallops
  • 1/4 cup butter

Steps

  1. In a medium skillet saute the green onions in 2 tablespoons of the butter. Stir in the carrots and cook for 30 seconds. Stir in the ginger and the wine. Once hot add the cream, salt and pepper. Cook, stirring frequently, over high heat until the sauce is reduced by half.
  2. Stir in the scallops and cook for 1 minute. Add the remaining butter and stir until melted. Serve.

Food

  • 1/4 cup extra virgin coconut oil
  • 2 small onion, sliced
  • 4 medium tomatoes, coarsely chopped
  • 2 teaspoons salt
  • 1/2 teaspoon pepper
  • 4 small zucchini, cut into 1/2 inch slices
  • 4 small yellow summer squash, cut into 1/2-inch slices
  • 2 bay leaf
  • 1 teaspoon dried basil

Steps

  1. Heat the oil in a large skillet over medium heat. Cook and stir the onion about 5 minutes, until tender. Mix in the tomatoes, and season with salt and pepper. Continue to cook and stir about 5 minutes. Mix in the zucchini, yellow squash, bay leaf, and basil. Cover, reduce heat to low, and simmer 20 minutes, stirring occasionally. Remove bay leaf before serving.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Beverages
1 cup white wine
Dairy, Eggs and Milk
1/2 cup butter 1 cup heavy cream
Herbs and Spices
2 bay leaves 1/2 teaspoon black pepper
1 teaspoon dried basil 2 teaspoons salt
Meats, Fish and Seafood
2-1/2 pounds sea scallops
Produce
3 carrots 1/4 cup fresh ginger root
2 green onions 2 onions
1 pound summer squash 4 tomatoes
1 pound zucchini

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Sunday



Quick Tuna Steaks



with Bite Sized Caesar Salads



Prep 15m | Cook 6m | Total 21m
Fiber 6g | Protein 42g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Quick Tuna Steaks

Food

  • 1/3 cup extra virgin coconut oil
  • 1/4 cup grated lemon zest
  • 1 tablespoon and 1 teaspoon ground coriander
  • 2 teaspoons ground black pepper
  • 1 tablespoon ground ginger
  • 2 teaspoons salt
  • 1 teaspoon ground cinnamon
  • 8 (5 ounce) tuna steaks, about 1 inch thick

Steps

  1. Whisk 2 tablespoons melted extra virgin coconut oil, lemon zest, coriander, black pepper, ginger, salt, and cinnamon in a small bowl; rub tuna steaks with spice mixture.
  2. Heat 1 tablespoon extra virgin coconut oil in a large skillet over medium-high heat. Sear tuna in the hot oil until browned but still pink in the center, about 3 minutes on each side.

Food

  • 2 heads romaine lettuce, ribs removed
  • 1/2 cup all-natural Caesar salad dressing
  • 1/2 cup shredded Parmesan cheese

Steps

  1. Arrange romaine leaves onto a serving platter. Drizzle Caesar dressing down the middle of each leaf and sprinkle Parmesan cheese over dressing.


This Meal’s Grocery List

Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Condiments and Salad Dressings
1/2 cup all natural Caesar salad dressing
Dairy, Eggs and Milk
1-1/2 ounces Parmesan cheese
Herbs and Spices
2 teaspoons black pepper 2 teaspoons salt
1 tablespoon and 1 teaspoon ground coriander 1 tablespoon ground ginger
1 teaspoon ground cinnamon
Meats, Fish and Seafood
2-1/2 pounds tuna
Other
4 lemon (for zesting)
Produce
1-1/2 pounds Lettuce, cos or romaine, raw

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
2 teaspoons xylitol 1 teaspoon kosher salt
1/3 cup almond meal
Basic Cooking Ingredients
1-1/4 cups extra virgin coconut oil
Beverages
1 tablespoon lemon juice 1 cup white wine
3 cups and 2 tablespoons water
Canned Foods
1 cup jalapeno peppers
Condiments and Salad Dressings
1/4 cup red wine vinegar 1/2 cup all-natural Caesar salad dressing
Dairy, Eggs and Milk
1 pound blue cheese 1/2 cup butter
1 cup heavy cream 1/2 pound feta cheese
1/4 pound goat cheese 1-1/2 ounces Parmesan cheese
1/2 pound Cheese, mozzarella, part skim milk 1 (7 ounce) container Greek-style yogurt
Meats, Fish and Seafood
3 pounds bottom round 1-1/2 ounces cooked bacon
1/4 pound cooked ham meat 2-1/2 pounds tuna
3-1/4 pounds pork chops 3 pounds salmon
2-1/2 pounds sea scallops 1-1/2 lbs flank steaks
2 pounds skinless, boneless chicken breast halves
Herbs and Spices
2 bay leaves 2 tablespoons black pepper
1 teaspoon dried basil 2 teaspoons dried dill weed
1-1/4 teaspoons dried oregano 1-1/2 tablespoons dried parsley
2-1/2 teaspoons red pepper flakes 3/4 teaspoon dry mustard
3/4 teaspoon garlic salt 1 teaspoon ground cinnamon
1 tablespoon and 1 teaspoon ground coriander 1 tablespoon and 2 teaspoons Italian seasoning
1 tablespoon ground ginger 1 tablespoon lemon pepper
2 tablespoons salt 1/4 cup dried onion flakes
1/4 teaspoon onion powder 1/4 teaspoon parsley flakes
1/8 teaspoon celery seed 1/8 teaspoon paprika
Other
4 lemons (for zesting)
Produce
2 pounds asparagus 3 avocados
2 medium heads bok choy 3 carrots
4-1/2 pounds zucchini 1 cup fresh chives
6 tomatoes 2 pounds mushrooms
1/4 cup fresh parsley 1-1/2 ounces garlic, whole
1-1/2 pounds green bell pepper 2 green onions
1-1/2 pounds Lettuce, cos or romaine, raw 1/2 cup and 1 tablespoon fresh ginger root
3 small onions 4 red bell pepper
4 red onion 1 pound summer squash
1/3 cup fresh lime juice (about 4 limes) 2 scallions, thinly sliced (about 1/3 cup)
Ethnic Foods
1/3 cup coconut aminos

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