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
Lime Flank Steak
with Garlic Ginger Bok Choy
Prep 15m | Cook 1h 20 m | Total 1h 35 m
Fiber 6g | Protein 42g
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
Food
Steps
This Meal’s Grocery List
1/4 cup extra virgin coconut oil |
1/3 cup coconut aminos |
2-1/2 teaspoons red pepper flakes | salt and pepper, to taste |
1-1/2 lbs flank steaks |
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) |
Tuesday
Stuffed Pork Chops
with Pizza Peppers
Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 47g
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
Food
Steps
This Meal’s Grocery List
1 cup jalapeno peppers |
1 pound blue cheese | 1/2 pound Cheese, mozzarella, part skim milk |
2 teaspoons black pepper | 1-1/4 teaspoons dried oregano | ||
3/4 teaspoon garlic salt |
1-1/2 ounces cooked bacon | 3-1/4 pounds pork chops |
1/2 cup fresh chives | 1/4 cup fresh parsley | ||
1-1/2 pounds green bell pepper |
Wednesday
Avocado Salmon
with Red Wine Mushrooms
Prep 15m | Cook 15m | Total 30m
Fiber 15g | Protein 39g
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
Food
Steps
This Meal’s Grocery List
2 teaspoons xylitol |
1/4 cup extra virgin coconut oil |
1 tablespoon lemon juice |
1/4 cup red wine vinegar |
1 (7 ounce) container Greek-style yogurt |
2 teaspoons dried dill weed | 1-1/2 tablespoons dried parsley | ||
3/4 teaspoon dry mustard | 1 tablespoon lemon pepper | ||
2 teaspoons salt |
3 pounds salmon |
3 avocados | 1/2 ounce garlic, whole | ||
1 pound mushrooms | 1 small onion |
Thursday
10 Minute Pot Roast
with Italian Zucchini
Prep 15m | Cook4h | Total 4h15m
Fiber 9g | Protein 44g
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
Food
Steps
This Meal’s Grocery List
2 tablespoons extra virgin coconut oil |
3 tablespoons water |
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 |
3 pounds bottom round |
1/2 ounce garlic, whole | 1 pound mushrooms | ||
4 red onion | 2 tomatoes | ||
3-1/2 pounds zucchini |
Friday
Cheesy Chicken
with Black Forest Asparagus
Prep 25m | Cook 30m | Total 55m
Fiber 6g | Protein 44g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon Italian seasoning |
1/3 cup almond meal | 1 teaspoon kosher salt |
3 cups water |
1/2 pound feta cheese | 1/4 pound goat cheese |
1/4 pound cooked ham meat | 2 pounds skinless, boneless chicken breast halves |
2 pounds asparagus | 1/2 cup fresh chives |
Saturday
Scallops Ginger
with Summer Squash
Prep 15m | Cook 30m | Total 45m
Fiber 6g | Protein 32g
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
Food
Steps
This Meal’s Grocery List
1/4 cup extra virgin coconut oil |
1 cup white wine |
1/2 cup butter | 1 cup heavy cream |
2 bay leaves | 1/2 teaspoon black pepper | ||
1 teaspoon dried basil | 2 teaspoons salt |
2-1/2 pounds sea scallops |
3 carrots | 1/4 cup fresh ginger root | ||
2 green onions | 2 onions | ||
1 pound summer squash | 4 tomatoes | ||
1 pound zucchini |
Sunday
Quick Tuna Steaks
with Bite Sized Caesar Salads
Prep 15m | Cook 6m | Total 21m
Fiber 6g | Protein 42g
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
Food
Steps
This Meal’s Grocery List
1/3 cup extra virgin coconut oil |
1/2 cup all natural Caesar salad dressing |
1-1/2 ounces Parmesan cheese |
2 teaspoons black pepper | 2 teaspoons salt | ||
1 tablespoon and 1 teaspoon ground coriander | 1 tablespoon ground ginger | ||
1 teaspoon ground cinnamon |
2-1/2 pounds tuna |
4 lemon (for zesting) |
1-1/2 pounds Lettuce, cos or romaine, raw |
Grocery List
2 teaspoons xylitol | 1 teaspoon kosher salt | ||
1/3 cup almond meal |
1-1/4 cups extra virgin coconut oil |
1 tablespoon lemon juice | 1 cup white wine | ||
3 cups and 2 tablespoons water |
1 cup jalapeno peppers |
1/4 cup red wine vinegar | 1/2 cup all-natural Caesar salad dressing |
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 |
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 |
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 |
4 lemons (for zesting) |
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) |
1/3 cup coconut aminos |
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