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



Barbequed Steak



with Stuffed Celery



Prep 15m | Cook 10m | Total 25m
Fiber 3g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Barbequed Steak

Food

  • 1/3 cup coconut aminos
  • 1/4 cup SANE honey
  • 3 tablespoons distilled white vinegar
  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 2/3 cup extra virgin coconut oil
  • 2 pounds flank steak

Steps

  1. In a blender, combine the coconut aminos, SANE honey, vinegar, ginger, garlic powder, and melted extra virgin coconut oil.
  2. Lay steak in a shallow glass or ceramic dish. Pierce both sides of the steak with a sharp fork. Pour marinade over steak, then turn and coat the other side. Cover, and refrigerate 8 hours, or overnight.
  3. Preheat grill for high heat.
  4. Place grate on highest level, and brush lightly with oil. Place steaks on the grill, and discard marinade. Grill steak for 10 minutes, turning once, or to desired doneness.

Food

  • 1 bunch celery
  • 1 (8 ounce) package cream cheese
  • 1/3 cup chopped walnuts
  • 24 small green olives
  • 2 tablespoons sour cream

Steps

  1. Coarsely chop the olives. Separate and wash celery stalks. Cut stalks into bite sized pieces.
  2. Mix the cream cheese and sour cream together. Stir in the walnuts and chopped olives. Spread filling onto the celery pieces.


This Meal’s Grocery List

Baking Supplies
1/4 cup SANE honey 1 ounce walnuts
Basic Cooking Ingredients
2/3 cup extra virgin coconut oil
Condiments and Salad Dressings
3 tablespoons distilled white vinegar 1 (5 ounce) jar green olives, pitted and halved
Dairy, Eggs and Milk
1 (8 ounce) package cream cheese 2 tablespoons sour cream
Ethnic Foods
1/3 cup coconut aminos
Herbs and Spices
1 teaspoon garlic powder 1 teaspoon ground ginger
Meats, Fish and Seafood
2 pounds flank steak
Produce
1-1/2 pounds celery

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Tuesday



Tilapia Parmesan



with Hummus Eggplant



Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 37g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Tilapia Parmesan

Food

  • 1-1/2 cups grated Parmesan cheese
  • 1 tablespoon paprika
  • 2 tablespoons chopped fresh parsley
  • salt and ground black pepper to taste
  • 8 tilapia fillets
  • 2 tablespoons extra virgin coconut oil

Steps

  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
  2. Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
  3. Coat tilapia fillets with melted extra virgin coconut oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
  4. Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.

Food

  • 1 eggplant, cut into 1/2-inch slices
  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, peeled and thinly sliced
  • 1 (15 ounce) can garbanzo beans, drained
  • 1/2 teaspoon salt

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet.
  2. Place the eggplant slices on the prepared baking sheet, and brush them generously with melted extra virgin olive oil. Place garlic slices on top of the eggplant.
  3. Bake the eggplant in the preheated oven until soft and golden brown, 15 to 20 minutes.
  4. Place the roasted eggplant slices and garlic into the work bowl of a food processor with the garbanzo beans and salt, and process until smooth.


This Meal’s Grocery List

Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil 2 tablespoons extra virgin olive oil
Canned Foods
1 (15 ounce) can garbanzo beans (chickpeas)
Dairy, Eggs and Milk
1/4 pound Parmesan cheese
Herbs and Spices
1 tablespoon paprika 1 teaspoon salt
ground black pepper to taste
Meats, Fish and Seafood
2 pounds tilapia
Produce
1-1/4 pounds eggplant 2 tablespoons fresh parsley
1/2 ounce garlic, whole

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Wednesday



Roast Turkey Breast



with Asparagus Spring Salad



Prep 20m | Cook 1h35m | Total 1h55m
Fiber 9g | Protein 69g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Roast Turkey Breast

Food

  • 1/3 cup butter, softened
  • 2 cloves garlic, minced
  • 2 teaspoons paprika
  • 2 teaspoons Italian seasoning
  • 1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash®)
  • salt and ground black pepper to taste
  • 1 (3 pound) turkey breast with skin
  • 2 teaspoons minced shallot
  • 2 splashes dry white wine
  • 1-1/3 cups chicken stock
  • 1 tablespoon konjac flour (thickener)
  • 3 tablespoons whipping cream (optional)

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Mix 1/4 cup butter, garlic, paprika, Italian seasoning, garlic and herb seasoning, salt, and black pepper in a bowl. Place turkey breast with skin side up into a roasting pan. Loosen skin with your fingers; brush half the butter mixture over the turkey breast and underneath the skin. Reserve remaining butter mixture. Tent turkey breast loosely with aluminum foil.
  3. Roast in the preheated oven for 1 hour; baste turkey breast with remaining butter mixture. Return to oven and roast until the juices run clear and an instant-read meat thermometer inserted into the thickest part of the breast, not touching bone, reads 165 degrees F (65 degrees C), about 30 more minutes. Let turkey breast rest 10 to 15 minutes before serving.
  4. While turkey is resting, transfer pan drippings to a skillet. Skim off excess grease, leaving about 1 tablespoon in skillet. Place skillet over low heat; cook and stir shallot in turkey grease until opaque, about 5 minutes.
  5. Melt 1 tablespoon butter in skillet with shallot and whisk in white wine, scraping any browned bits of food from skillet. Whisk in chicken stock and konjac flour until smooth. Bring to a simmer, whisking constantly, until thickened. For a creamier, lighter gravy, whisk in half-and-half.

Food

  • 2 tablespoons rice vinegar
  • 2 teaspoons red wine vinegar
  • 2 teaspoons coconut aminos
  • 2 teaspoons xylitol
  • 2 teaspoons Dijon mustard
  • 1/3 cup extra virgin olive oil
  • 3 pounds fresh asparagus, trimmed and cut into 2-inch pieces
  • 2 tablespoons sesame seeds

Steps

  1. Whisk together the rice vinegar, red wine vinegar, coconut aminos, xylitol, and mustard. Drizzle in the melted virgin olive oil while whisking vigorously to emulsify. Set aside.
  2. Bring a pot of lightly-salted water to a boil. Add the asparagus to the water and cook 3 to 5 minutes until just tender, but still mostly firm. Remove and rinse under cold water to stop from cooking any further.
  3. Place the asparagus in a large bowl and drizzle the dressing over the asparagus. Toss until evenly coated. Sprinkle with sesame seeds to serve.


This Meal’s Grocery List

Baking Supplies
1 tablespoon konjac flour (thickener) 2 tablespoons sesame seeds
2 teaspoons xylitol
Basic Cooking Ingredients
1/3 cup extra virgin olive oil
Beverages
2 splashes dry white wine
Condiments and Salad Dressings
1/8 (8 ounce) jar prepared Dijon-style mustard 2 teaspoons red wine vinegar
2 tablespoons rice vinegar
Dairy, Eggs and Milk
1/3 cup butter, softened 3 tablespoons whipping cream
Ethnic Foods
2 teaspoons coconut aminos
Herbs and Spices
ground black pepper to taste 2 teaspoons Italian seasoning
2 teaspoons paprika 1/8 teaspoon salt
1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash®)
Meats, Fish and Seafood
1 (3 pound) turkey breast with skin
Produce
3 pounds asparagus 1/2 ounce garlic, whole
2 teaspoons minced shallot
Soup
1-1/3 cups chicken stock

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Thursday



Buttery Stuffed Sole



with Tangy Green Beans



Prep 25m | Cook 15m | Total 40m
Fiber 6g | Protein 42g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2 



Buttery Stuffed Sole

Food

  • 1/3 cup butter
  • 1 tablespoon minced onion
  • 2/3 cup minced crabmeat
  • 1 tablespoon minced fresh parsley
  • 1/8 teaspoon garlic powder, or to taste
  • salt and pepper to taste
  • 1 cup coconut flour
  • 8 (6 ounce) fillets sole
  • 1 tablespoon lemon juice
  • 3 tablespoons grated Parmesan cheese

Steps

  1. Preheat oven to 375 degrees F (190 degrees C). Lightly coat a 9×13 inch baking pan with cooking spray.
  2. Melt butter in frying pan over medium heat. Add onion and saute for 1 minute. Stir in crabmeat, parsley, garlic powder salt and pepper and cook 1 minute more. Remove from heat and stir in coconut flour (and water as needed).
  3. Spread mixture over filets; sprinkle with lemon juice and Parmesan cheese. Roll up filets, seal with toothpicks and place in prepared baking dish. Dot each roll with butter and cover pan tightly with foil.
  4. Bake in preheated oven for 15 to 17 minutes until fish flakes.

Food

  • 1-1/2 pounds fresh green beans, trimmed and snapped
  • 2-1/2 tablespoons dijon mustard
  • 1 tablespoon xylitol
  • 1/4 cup distilled white vinegar
  • 1/4 cup extra virgin olive oil
  • 1/2 cup chopped fresh chives
  • salt and pepper to taste

Steps

  1. Bring a large saucepan of water to boil, and cook beans uncovered until tender but crisp, 3 to 4 minutes. Remove from heat, drain, and immerse in a medium bowl filled with enough ice water to cover.
  2. In a small bowl, mix mustard, xylitol, vinegar, extra virgin olive oil, and chives. Season with salt and pepper.
  3. Drain ice water, and pour the mustard mixture over the beans. Stir to coat.


This Meal’s Grocery List

Basic Cooking Ingredients
1 tablespoon xylitol 1 cup coconut flour
1/4 cup extra virgin coconut oil
Beverages
1 tablespoon lemon juice
Canned Foods
3 ounces crabmeat
Condiments and Salad Dressings
1/4 cup distilled white vinegar 2-1/2 tablespoons Dijon mustard
Dairy, Eggs and Milk
1/3 cup butter 1/2 ounce Parmesan cheese
Herbs and Spices
1/8 teaspoon garlic powder 1/8 teaspoon salt
Meats, Fish and Seafood
3 pounds sole
Pasta, Rice and Beans
1-1/2 pounds green beans
Produce
1/2 cup fresh chives 1 tablespoon fresh parsley
1 onion

Friday



Soy Garlic Flank Steak



with Stir-fried Veggies



Prep 30m | Cook 20m | Total 50m
Fiber 12g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Soy Garlic Flank Steak

Food

  • 2/3 cup coconut aminos
  • 2 tablespoons xylitol
  • 2 tablespoons lemon juice
  • 3 tablespoons avocado oil
  • 3 cloves garlic, minced
  • 1 tablespoon minced onion
  • 1 teaspoon ground ginger
  • 3/4 teaspoon black pepper
  • 2 pounds beef flank steak

Steps

  1. In a shallow bowl, combine coconut aminos, xylitol, lemon juice, avocado oil, garlic, onion, ginger and pepper. Coat steak with marinade, cover, and refrigerate for at least 6 hours.
  2. Preheat an outdoor grill for high heat, and lightly oil grate.
  3. Grill steak for 7 to 8 minutes per side, or to desired doneness.

Food

  • 3 tablespoons extra virgin coconut oil
  • 1-1/2 tablespoons minced fresh ginger (optional)
  • 4 serrano chile peppers, seeded and chopped (optional)
  • 2 red bell peppers, seeded and cut into strips
  • 3 pounds bok choy – stalks halved and cut into 1/4-inch sticks, leaves halved, separated
  • 4 cups fresh bean sprouts
  • 1/3 cup Asian fish sauce
  • 6 green onions, thinly sliced
  • 3 tablespoons chopped cilantro leaves (optional)
  • 3 tablespoons toasted sesame seeds (optional)

Steps

  1. Heat extra virgin coconut oil in a wok over high heat. When the oil is hot, stir in ginger and minced chiles; cook and stir until the ginger is fragrant, about 30 seconds. Add red pepper, and bok choy stalks; stir fry until the red pepper has begun to soften, about 3 minutes.
  2. Stir in bok choy leaves and bean sprouts; cook until the leaves have darkened and wilted, 1 to 2 minutes. Pour in fish sauce; sprinkle with green onions, and stir together. Serve sprinkled with chopped cilantro and toasted sesame seeds.


This Meal’s Grocery List

Baking Supplies
2 tablespoons xylitol 3 tablespoons sesame seeds
Basic Cooking Ingredients
1/3 cup Asian fish sauce 3 tablespoons avocado oil
3 tablespoons extra virgin coconut oil
Beverages
2 tablespoons lemon juice
Ethnic Foods
2/3 cup coconut aminos
Herbs and Spices
3/4 teaspoon black pepper 1 teaspoon ground ginger
Meats, Fish and Seafood
2 pounds flank steak
Other
11 ounces bean sprouts
Produce
2 medium heads bok choy 1 bunch cilantro
1-1/2 tablespoons fresh ginger root 1/2 ounce garlic, whole
6 green onions 1 onion
4 serrano chile peppers, seeded and chopped 2 red bell pepper

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Saturday



Shrimp Basil



with Mushrooms and Cabbage



Prep 25m | Cook 15m | Total 40m
Fiber 12g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Shrimp Basil

Food

  • 3 tablespoons melted extra-virgin coconut oil
  • 4 tablespoons butter, melted
  • 1 lemon, juiced
  • 3 tablespoons Dijon mustard
  • 1/3 cup minced fresh basil leaves
  • 3 cloves garlic, minced
  • salt to taste
  • white pepper
  • 3 pounds fresh shrimp, peeled and deveined
  • skewers

Steps

  1. In a shallow, non-porous dish or bowl, mix together melted extra virgin coconut oil and melted butter. Stir in lemon juice, mustard, basil, and garlic, and season with salt and white pepper. Add shrimp, and toss to coat. Cover, and refrigerate for 1 hour.
  2. Preheat grill to high heat. Remove shrimp from marinade, and thread onto skewers. Discard marinade.
  3. Lightly oil grill grate, and arrange skewers on preheated grill. Cook for 4 minutes, turning once, or until opaque.

Food

  • 2 tablespoons butter
  • 2 tablespoons extra virgin coconut oil
  • 1 large head cabbage – cut into thick, short strips
  • 6 portobello mushroom caps, thickly sliced
  • 6 pinches kosher salt, or to taste
  • ground black pepper to taste
  • garlic powder to taste

Steps

  1. Melt the butter with the extra virgin coconut oil in a large skillet over medium-high heat. Cook and stir the cabbage in the butter until soft, about 5 minutes; season with salt, pepper, and garlic powder. Add the mushrooms; continue cooking, stirring frequently, until mushrooms are tender.


This Meal’s Grocery List

Baking Supplies
1-1/4 teaspoons kosher salt
Basic Cooking Ingredients
5 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
3 tablespoons Dijon mustard
Dairy, Eggs and Milk
4 tablespoons butter
Herbs and Spices
1-1/2 teaspoons black pepper 1 teaspoon garlic powder
1/8 teaspoon salt 1/4 teaspoon white pepper
Meats, Fish and Seafood
3 pounds shrimp
Other
4 Skewers
Produce
3 pounds cabbage 1/3 cup minced fresh basil leaves
1/2 ounce garlic, whole 1 lemon, juiced
6 portobello mushrooms

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Sunday



Paprika Chicken



with Flavorful Zucchini and Tomatoes



Prep 10m | Cook 20m | Total 30m
Fiber 6g | Protein 39g



NSV-XPS 1 NSV-XPS 1



Food

  • 1 can (14.5 ounces) chicken broth, simmered to reduce to 3/4 cup (or start with 1 1/2 cups homemade chicken stock)
  • 1 can (14.5 ounces) diced tomatoes, drained until fairly dry
  • 1 large onion, chopped in fairly big pieces
  • 1 jar (12 ounces) roasted red peppers, drained well and cut into pieces about 1 – 2 inches square
  • 2 large boneless, skinless chicken breasts, pounded to an even thickness and cut into cubes about 1 1/4 inches
  • 1 tablespoon sweet paprika
  • salt and fresh-ground black pepper (to taste, for seasoning chicken before browning)
  • 1 tablespoon extra virgin coconut oil
  • 1 teaspoon hot paprika
  • 1/2 teaspoon ground Caraway seed (optional)
  • 3/4 cup sour cream (more or less to taste)

Steps

  1. Simmering a can of chicken stock (or 1 1/2 cups homemade chicken stock) until it’s reduced to 3/4 cup.
  2. Drain a can of tomatoes so you have just the tomatoes and no juice. Cut up a large onion into large pieces.
  3. Drain a 12 ounce jar of roasted red peppers and cut into pieces 1 – 2 inches square.
  4. Trim two large chicken breasts to remove most of the visible fat, and then pound with a meat mallet (or something heavy) until the breasts are and just over an inch thick.
  5. Cut the pounded chicken into cubes about 1 1/4 inch square.
  6. When all the ingredients are ready, season the chicken cubes with 1 teaspoon sweet paprika, salt, and fresh-ground black pepper.
  7. Heat a couple of teaspoons of coconut oil and cook over medium-high heat until chicken is well browned, about 5-7 minutes. Remove the chicken to a plate.
  8. Add a little more oil and brown the onions. Then add the rest of the sweet paprika, the hot paprika, and the ground caraway seed (if using) and cook about 1 minute.
  9. Add the drained tomatoes and roasted red peppers and cook about 2 minutes.
  10. Add the reduced stock and cook 2-3 minutes.
  11. Then add the chicken pieces and any juice that’s drained out on the plate, turn heat to LOW, and simmer a couple of minutes (until the chicken is hot.)
  12. Turn off the heat and let the dish sit for a minute or two (to be sure it’s not so hot that the sour cream will curdle) and then gently stir in sour cream. Season with a little more ground pepper if desired and serve immediately.

Food

  • 3 slices bacon
  • 12 small zucchini, cut into 1/2 inch slices
  • 1 red onion, thinly sliced
  • 1-1/2 pinches salt
  • 3 medium tomatoes, cut into wedges
  • 1/8 teaspoon dried basil
  • ground black pepper to taste
  • 1/3 cup crumbled blue cheese

Steps

  1. Place bacon in a large skillet. Cook over medium-high heat until evenly brown. Crumble, and return to pan. Add zucchini, onion, and salt to the bacon; cook, stirring frequently, until zucchini is tender-crisp. Add tomato wedges, basil, and ground black pepper; heat, stirring gently, until tomatoes are warm.
  2. Using a slotted spoon, transfer vegetable mixture to a serving bowl. Top with crumbled blue cheese.


This Meal’s Grocery List

Soups
1 can (14.5 ounces) chicken broth
Basic Cooking Ingredients
1 tablespoon extra virgin coconut oil
Canned Foods
1 can (14.5 ounces) diced tomatoes 1 jar (12 ounces) roasted red peppers
Dairy, Eggs and Milk
3/4 cup sour cream (more or less to taste) 2 ounces blue cheese
Herbs and Spices
3 teaspoons black pepper 1/4 teaspoon dried basil
1 teaspoon salt 1 teaspoon hot paprika
1/2 teaspoon ground Caraway seed 1 tablespoon sweet paprika
Meats, Fish and Seafood
2 large boneless, skinless chicken breasts 3 ounces bacon
Produce
1 large onion 3 pounds zucchini
1 red onion 3 tomatoes

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
1 tablespoon konjac flour 1 cup coconut flour
1/4 cup SANE honey 1 ounce walnuts
3 tablespoons and 2 teaspoons xylitol 1/4 cup and 1 tablespoon sesame seeds
Basic Cooking Ingredients
1/3 cup and 2 tablespoons olive oil 1-1/2 cups and 2 tablespoons extra virgin coconut oil
1/3 cup Asian fish sauce 3 tablespoons avocado oil
Beverages
3 tablespoons lemon juice 2 splashes dry white wine
Canned Foods
1 (15 ounces) can garbanzo beans (chickpeas) 1 can (14.5 ounces) diced tomatoes
1 jar (12 ounces) roasted red peppers 3 ounces crabmeat
Condiments and Salad Dressings
1 (5 ounce) jar green olives, pitted and halved 1/2 cup and distilled white vinegar
1 (8 ounce) jar prepared Dijon-style mustard 2 teaspoons red wine vinegar
2 tablespoons rice vinegar
Dairy, Eggs and Milk
2 ounces blue cheese 1 cup butter
1 (8 ounce) package cream cheese 3 tablespoons whipping cream
5 ounces Parmesan cheese 3/4 cup and 2 tablespoons sour cream
Ethnic Foods
1 cup and 2 teaspoons coconut aminos
Soup
1-1/3 cups chicken stock 1 can (14.5 ounces) chicken broth
Herbs and Spices
1/2 teaspoon ground Caraway seed 1 tablespoon and 2 teaspoons paprika
1 teaspoon garlic and herb seasoning blend 2-1/8 teaspoons garlic powder
2 teaspoons ground ginger 2 teaspoons Italian seasoning
1/4 teaspoon dried basil 1 teaspoon salt
1/4 teaspoon white pepper 1 tablespoon sweet paprika
1 teaspoon hot paprika 2 tablespoons black pepper
Meats, Fish and Seafood
3 ounces bacon 4 pounds flank steak
1 (3 pound) turkey breast with skin 3 pounds shrimp
3 pounds sole 2 pounds tilapia (bream)
2 large boneless, skinless chicken breasts
Other
11 ounces bean sprouts 4 Skewers
Pasta, Rice and Beans
1-1/2 pounds green beans
Produce
3 pounds asparagus 2 medium heads bok choy
3 pounds cabbage 1-1/2 pounds celery
1 bunch cilantro 1-1/4 pounds eggplant
1/3 cup fresh basil 1/2 cup fresh chives
1-1/2 tablespoons fresh ginger root 3 tablespoons fresh parsley
2 ounces garlic, whole 6 green onions
3 onions 4 serrano chile peppers, seeded and chopped
6 portobello mushrooms 2 red bell pepper
1 red onion 2 teaspoons minced shallot
3 tomatoes 3 pounds zucchini
1 lemon, juiced

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