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



Mustard Soy Tenderloin



with Broccoli Rabe and Roasted Peppers



Prep 15m | Cook 1h | Total 1h15m
Fiber 6g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Mustard Soy Tenderloin

Food

  • 1/3 cup red wine
  • 1/3 cup coconut aminos
  • 2 tablespoons xylitol
  • 2 pounds pork tenderloin
  • 2/3 cup Plain Greek yogurt
  • 1-1/2 tablespoons mustard powder
  • 1 tablespoon minced fresh chives (optional)

Steps

  1. Combine wine, coconut aminos, and xylitol in a large resealable plastic bag. Place tenderloin in bag, and refrigerate overnight, or at least 8 hours.
  2. In a small bowl, combine plain Greek yogurt, mustard powder; mix well. Mix in minced chives if you wish. Chill until ready to serve.
  3. Preheat oven to 325 degrees F (165 degrees C). Place meat and marinade in a shallow baking dish, and roast for 1 hour, basting occasionally. Temperature of meat should register 145 degrees F (63 degrees C).
  4. Let rest for a few minutes, then cut into 1/2 inch thick slices. Serve with mustard sauce.

Food

  • 2 bunches broccoli rabe, trimmed
  • 1/3 cup extra virgin coconut oil
  • 10 cloves garlic, sliced
  • 4 roasted red peppers, drained and chopped
  • 2 tablespoons fresh lemon juice
  • 1/4 cup grated Parmesan cheese

Steps

  1. Bring a large pot of lightly salted water to a boil. Add the broccoli rabe, and cook uncovered until the stems are tender, about 5 minutes. Drain in a colander.
  2. Heat the extra virgin coconut oil in a large skillet over medium heat. Stir in the garlic, and cook until tender, about 1 minute. Add the broccoli rabe. Cook and stir until the broccoli rabe has been cooked to your desired degree of tenderness, about 5 minutes for soft. Stir in the roasted peppers until heated, then remove the skillet from the heat, and stir in the lemon juice. Sprinkle with Parmesan cheese to serve.


This Meal’s Grocery List

Baking Supplies
2 tablespoons xylitol
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Beverages
2 tablespoons lemon juice 1/3 cup red wine
Condiments and Salad Dressings
2/3 cups Plain Greek Yogurt
Dairy, Eggs and Milk
1/2 ounce Parmesan cheese
Ethnic Foods
1/3 cup coconut aminos
Herbs and Spices
1-1/2 tablespoons mustard powder
Meats, Fish and Seafood
2 pounds pork tenderloin
Produce
1 pound broccoli rabe 1 tablespoon fresh chives
1 ounce garlic, whole 2 (12 ounce) jars roasted red bell peppers

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Tuesday



Fiesta Cod



with Mock Mashed Potatoes



Prep 10m | Cook 30m | Total 40m
Fiber 18g | Protein 41g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Food

  • 3 pounds cod fillets
  • 4 cups salsa
  • 1/4 cup chopped fresh parsley
  • salt and pepper to taste

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Rinse and dry cod fillets. Place fillets in a lightly greased casserole dish. Pour salsa over fish. Sprinkle with parsley, salt and pepper.
  3. Bake in preheated oven for 30 minutes. Serve warm over rice.

Food

  • 3 heads cauliflower, cut into florets
  • 3 tablespoons coconut milk
  • 1 tablespoon garlic powder
  • 1 tablespoon onion powder
  • salt and ground black pepper to taste

Steps

  1. Bring a pot of lightly salted water to a boil. Cook cauliflower in boiling water until soft, 15 to 20 minutes; drain and return cauliflower to the pot.
  2. Pour coconut milk over the cauliflower. Blend cauliflower with an immersion blender until smoot; add garlic powder, onion powder, salt, and pepper. Stir to distribute spices.


This Meal’s Grocery List

Condiments and Salad Dressings
5 (8 ounce) jars salsa
Ethnic Foods
1 (14 ounce) can coconut milk
Herbs and Spices
1 tablespoon garlic powder 1 tablespoon onion powder
1/4 teaspoon salt
Meats, Fish and Seafood
16 (3 ounce) fillets cod
Produce
3 heads cauliflower 1/4 cup fresh parsley

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Wednesday



Chicken Piccata



with Brussels Sprouts Slaw



Prep 30m | Cook 15m | Total 45m
Fiber 9g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Chicken Piccata

Food

  • 8 skinless, boneless chicken breast halves
  • cayenne pepper, or to taste
  • salt and ground black pepper to taste
  • coconut flour for dredging
  • 1/4 cup extra virgin coconut oil
  • 2 tablespoons capers, drained
  • 1 cup white wine
  • 1/2 cup fresh lemon juice
  • 1/2 cup water
  • 1/3 cup unsalted butter, cut in 1/4-inch slices
  • 1/4 cup fresh Italian parsley, chopped

Steps

  1. Place chicken breasts between 2 layers of plastic wrap and pound to about 1/2-inch thick.
  2. Season both sides of chicken breasts with cayenne, salt, and black pepper; dredge lightly in flour and shake off any excess.
  3. Heat extra virgin coconut oil in a skillet over medium-high heat. Place chicken in the pan, reduce heat to medium, and cook until browned and cooked through, about 5 minutes per side; remove to a plate.
  4. Cook capers in reserved oil, smashing them lightly to release brine, until warmed though, about 30 seconds.
  5. Pour white wine into skillet. Scrape any browned bits from the bottom of the pan with a wooden spoon. Cook until reduced by half, about 2 minutes.
  6. Stir lemon juice, water, and butter into the reduced wine mixture; cook and stir continuously to form a thick sauce, about 2 minutes. Reduce heat to low and stir parsley through the sauce.
  7. Return chicken breasts to the pan cook until heated through, 1 to 2 minutes. Serve with sauce spooned over the top.

Food

  • 6 cups thinly sliced Brussels sprouts*
  • 2 small jicamas
  • 6 slices bacon, crisp-cooked and crumbled
  • 3/4 cup sliced almonds, toasted**

Honey Yogurt Dressing :

  • 1 (5.3-ounce) Plain Greek yogurt
  • 1 tablespoon SANE Honey
  • 1-1/2 tablespoons cider vinegar
  • 1/4 teaspoon salt

Footnotes :

*Tip: To trim Brussels sprouts, cut off the stems just at the spot where the leaves start to grow. Remove dark green outer leaves until the tender, light green leaves are uniformly exposed.

**Tip: To toast almonds, preheat oven to 350 degrees F. Spread the almonds in a shallow baking pan; bake for 5 to 10 minutes or until toasted, shaking pan once or twice.

Steps

  1. Combine Brussels sprouts and 2 tablespoons water in a medium microwave-safe bowl; cover. Microwave on 100% power (high) for 4 minutes, stirring halfway through. Immediately chill the Brussels sprouts by plunging into a bowl of ice water; drain well. Remove any excess moisture from the Brussels sprouts by using a salad spinner or place Brussels sprouts in a colander and use paper towels to absorb the excess moisture.
  2. Combine Brussels sprouts and jicama in a large bowl. Pour Honey Yogurt Dressing (see below) over Brussels sprouts mixture; toss gently to coat. Add bacon; toss gently to combine. Cover and chill for 2 to 24 hours. Just before serving, gently stir in almonds.
  3. Honey Yogurt Dressing: Stir together Plain Greek yogurt, SANE Honey, cider vinegar, and salt in a bowl. Chill up to 24 hours.


This Meal’s Grocery List

Baking Supplies
1/2 cup coconut flour 2-1/2 ounces almonds
1 tablespoon SANE Honey
Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Beverages
1/2 cup lemon juice 1/2 cup water
1 cup white wine
Canned Foods
1 (4 ounce) jar capers
Condiments and Salad Dressings
1-1/2 tablespoons cider vinegar
Dairy, Eggs and Milk
1/3 cup butter 1 (5.3-ounce) Plain Greek yogurt
Herbs and Spices
1/4 teaspoon cayenne pepper 1/2 teaspoon salt
Meats, Fish and Seafood
1-1/2 ounces cooked bacon 2 pounds skinless, boneless chicken breast halves
Produce
1/4 cup Italian flat leaf parsley 6 cups Brussels sprouts, raw
2 small jicamas

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Thursday



Butter Herb Catfish



with Flavorful Beet Greens and Beans



Prep 15m | Cook 20m | Total 35m
Fiber 9g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Butter Herb Catfish

Food

  • 8 (6 ounce) catfish fillets
  • 1/4 cup dried parsley
  • 1-1/2 teaspoons paprika
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1 teaspoon ground black pepper
  • 1/4 cup lemon juice
  • 2 tablespoons butter, melted
  • 1/2 teaspoon garlic powder

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Arrange catfish fillets in a 9×13-inch baking dish. Combine parsley, paprika, thyme, oregano, basil, and black pepper in a small bowl; sprinkle herb mixture over fish. Mix lemon juice, butter, and garlic powder in another bowl; drizzle butter mixture over fish.
  3. Bake in preheated oven until fish is easily flaked with a fork, about 20 minutes.

Food

  • 1/3 cup extra virgin coconut oil
  • 2 small yellow onion, chopped
  • 3 cups fresh green beans, trimmed
  • 6 cups chopped beet greens
  • 3 small tomato, chopped
  • 3 large cloves garlic, minced
  • 3/4 teaspoon ground thyme
  • 1/4 teaspoon red pepper flakes
  • 3/4 cup water
  • 1/3 cup cider vinegar
  • sea salt to taste
  • ground black pepper to taste

Steps

  1. Heat extra virgin coconut oil in a large skillet over medium heat; cook and stir onion in hot oil until browned, about 10 minutes. Cook and stir green beans with onion until lightly brown. Add beet greens, tomato, and garlic. Continue cooking until beet greens are wilted. Sprinkle thyme and red pepper flakes over vegetables. Stir in water, vinegar, salt, and pepper.


This Meal’s Grocery List

Baking Supplies
1/2 teaspoon sea salt
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Beverages
1/4 cup lemon juice 3/4 cup water
Condiments and Salad Dressings
1/3 cup cider vinegar
Dairy, Eggs and Milk
2 tablespoons butter
Herbs and Spices
2-1/2 teaspoons black pepper 1 teaspoon dried basil
1 teaspoon dried oregano 1/4 cup dried parsley
1/4 teaspoon dried red pepper flakes 1-3/4 teaspoons dried thyme
1/2 teaspoon garlic powder 1-1/2 teaspoons paprika
Meats, Fish and Seafood
3 pounds catfish
Pasta, Rice and Beans
3/4 pound green beans
Produce
1/2 pound Beet greens, raw 1/2 ounce garlic, whole
2 small yellow onion 3 tomatoes

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Friday



Pan Seared Salmon



with Romaine and Peppers



Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 41g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Food

  • 8 (6 ounce) fillets salmon
  • 1/4 cup extra virgin coconut oil
  • 1/4 cup capers
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 8 slices lemon

Steps

  1. Preheat a large heavy skillet over medium heat for 3 minutes.
  2. Coat salmon with melted extra virgin coconut oil. Place in skillet, and increase heat to high. Cook for 3 minutes. Sprinkle with capers, and salt and pepper. Turn salmon over, and cook for 5 minutes, or until browned. Salmon is done when it flakes easily with a fork.
  3. Transfer salmon to individual plates, and garnish with lemon slices.

Food

  • 2 heads romaine lettuce, torn into bite-size pieces
  • 1 orange bell pepper, julienned
  • 1 red bell pepper, julienned
  • 1 yellow bell pepper, julienned
  • 1/2 ounce Parmesan cheese, thinly sliced
  • 1/2 cup raspberry vinaigrette salad dressing

Steps

  1. In a large bowl, toss together the lettuce, orange pepper, red pepper, yellow pepper and cheese. Pour dressing over salad and toss to coat.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Canned Foods
1 (4 ounce) jar capers
Condiments and Salad Dressings
1 (8 ounce) bottle raspberry vinaigrette salad dressing
Dairy, Eggs and Milk
1/2 ounce Parmesan cheese
Herbs and Spices
1/4 teaspoon black pepper 1/4 teaspoon salt
Meats, Fish and Seafood
3 pounds salmon
Other
1 orange bell pepper
Produce
1 lemon 1-1/2 pounds Lettuce, cos or romaine, raw
1 red bell pepper 3/4 cup and 2 teaspoons yellow bell pepper

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Saturday



Three Pepper Steak



with Grilled Green Onions



Prep 5m | Cook 10m | Total 15m
Fiber 6g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Three Pepper Steak

Food

  • 1 tablespoon smoked paprika
  • 2 teaspoons salt
  • 1 teaspoon xylitol
  • 3 teaspoons chili powder
  • 1 teaspoon chipotle chile powder
  • 1 teaspoon ground black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon ground cumin
  • 3 pounds flat iron steaks

Steps

  1. Stir together the paprika, salt, sugar, chili powder, chipotle powder, black pepper, garlic powder, onion powder, and cumin in a small bowl until blended. Rub the seasoning mix all over the flat iron steaks, then wrap them tightly with plastic wrap. Marinate in the refrigerator 2 to 8 hours (the longer the better).
  2. Preheat an outdoor grill for medium-high heat, and lightly oil grate.
  3. Cook the steaks on the preheated grill until cooked to your desired degree of doneness, about 4 minutes per side for medium. Allow the steaks to rest for 5 minutes in a warm location before slicing.

Food

  • 36 green onions, rinsed, ends trimmed
  • 6 cloves garlic, minced
  • 1/3 cup butter, cut into small pieces
  • salt and ground black pepper to taste (optional)

Steps

  1. Preheat a grill for medium-low heat.
  2. Cut a sheet of aluminum foil to about 12×15 inches. Arrange the green onions side by side in the center of the foil sheet. Sprinkle the onions evenly with the garlic, salt, and pepper. Arrange butter over the onions. Keeping the green onions flat, fold the foil to make a sealed cooking pouch.
  3. Place the foil packet on the preheated grill away from the main heat source. Allow the green onions to steam 5 to 7 minutes.


This Meal’s Grocery List

Baking Supplies
1 teaspoon xylitol 1 tablespoon smoked paprika
Dairy, Eggs and Milk
1/3 cup butter
Herbs and Spices
1 teaspoon black pepper 3 teaspoons chili powder
1 teaspoon garlic powder 1 teaspoon cumin
1 teaspoon onion powder 2 teaspoons salt
Meats, Fish and Seafood
3 pounds flat iron steak
Produce
2 dried chipotle chili pepper 1/2 ounce garlic, whole
36 green onions

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Sunday



Horseradish Tuna



with Marinated Mixed Veggies



Prep 5m | Cook 6m | Total 11m
Fiber 12g | Protein 63g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Food

  • 8 (8 ounce) fresh tuna steaks
  • 1 tablespoon extra virgin coconut oil
  • 1/2 cup coconut aminos
  • 1/2 cup seasoned rice vinegar
  • 1/4 cup finely grated raw horseradish root, or more to taste
  • 16 cherry tomatoes, sliced
  • 2 teaspoons hot chile paste (such as sambal oelek)
  • 1/4 cup minced green onion

Steps

  1. Preheat an outdoor grill for high heat, and lightly oil the grate. Lightly oil steaks with melted extra virgin coconut oil.
  2. Stir soy sauce, rice vinegar, horseradish, cherry tomatoes, and hot chile paste in a bowl until well combined. Let sit for 20 minutes.
  3. Place steaks over hottest part of the grill and cook for 3 minutes per side. Transfer to a plate. Spoon soy sauce mixture over steaks and garnish with green onion.

Food

  • 4-1/2 cups broccoli florets
  • 4-1/2 cups cauliflower florets
  • 3 green bell pepper, cut into 1 inch pieces
  • 3 cucumber – peeled, seeded and chopped
  • 3 carrot, coarsely chopped
  • 3/4 cup all-natural Italian-style salad dressing

Steps

  1. Bring a large pot of salted water to boil. Place the broccoli and cauliflower florets into the boiling water for one minute. Drain and rinse florets.
  2. Combine broccoli, cauliflower, bell pepper, cucumber, carrot and Italian salad dressing in a medium size mixing bowl. Cover the bowl and refrigerate the vegetables for one hour.


This Meal’s Grocery List

Basic Cooking Ingredients
1 tablespoon extra virgin coconut oil
Condiments and Salad Dressings
6 ounces all-natural Italian-style salad dressing 1/2 cup rice vinegar
Ethnic Foods
1/2 cup coconut aminos
Meats, Fish and Seafood
4 pounds tuna
Other
1/2 ounce chili paste
Produce
15 ounces Broccoli, raw 3 carrots
4-1/2 cups cauliflower 16 cherry tomatoes
4-1/2 cups cucumber 13 ounces green bell pepper
2 green onions 1 ounce Horseradish-Fresh-Raw

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
1/2 cup coconut flour 2-1/2 ounces almonds
2 tablespoons and 1 teaspoon xylitol 1 tablespoon smoked paprika
1/2 teaspoon sea salt 1 tablespoon SANE Honey
Basic Cooking Ingredients
1-1/4 cup extra virgin coconut oil
Beverages
3/4 cup and 2 tablespoons lemon juice 1/3 cup red wine
1-1/4 cups water 1 cup white wine
Canned Foods
1 (4 ounce) jar capers
Condiments and Salad Dressings
1/3 cup and 1-1/2 tablespoons cider vinegar 6 ounces all-natural Italian-style salad dressing
1/2 cup rice vinegar 5 (8 ounce) jars salsa
1 (8 ounce) bottle raspberry vinaigrette salad dressing
Other
1/2 ounce chili paste 1 orange bell pepper
Pasta, Rice and Beans
3/4 pound green beans
Dairy, Eggs and Milk
2/3 cup and 2 tablespoons butter 1/2 ounce Parmesan cheese
1/2 ounce Parmesan cheese 1-1/3 cup Plain Greek yogurt
Ethnic Foods
1 (14 ounce) can coconut milk 3/4 cup and 1 tablespoon and 1 teaspoon coconut aminos
Herbs and Spices
1 tablespoon and 3/4 teaspoon black pepper 1/4 teaspoon cayenne pepper
3 teaspoons chili powder 1 teaspoon dried basil
1 teaspoon dried oregano 1/4 cup dried parsley
1/4 teaspoon dried red pepper flakes 1-3/4 teaspoons dried thyme
1-1/2 tablespoons mustard powder 1 tablespoon and 1-1/2 teaspoons garlic powder
1 teaspoon ground cumin 1-1/2 teaspoons paprika
1 tablespoon and 1 teaspoon onion powder 1 tablespoon and 1/2 teaspoon salt
Meats, Fish and Seafood
3 pounds catfish 16 (3 ounce) fillets cod
1-1/2 ounces cooked bacon 3 pounds flat iron steak
2 pounds pork tenderloin 3 pounds salmon
2 pounds skinless, boneless chicken breast halves 4 pounds tuna
Produce
2 small jicamas 1/2 pound Beet greens, raw
1 pound broccoli rabe 15 ounces Broccoli, raw
6 cups Brussels sprouts, raw 3 carrots
4 heads cauliflower 16 cherry tomatoes
4-1/2 cups cucumber 2 dried chipotle chili pepper
1 tablespoon fresh chives 1/4 cup fresh parsley
2 ounces garlic, whole 13 ounces green bell pepper
38 green onions 1 ounce Horseradish-Fresh-Raw
1/4 cup Italian flat leaf parsley 1-1/2 pounds Lettuce, cos or romaine, raw
1 lemon 2 small yellow onions
1 red bell pepper 3 tomatoes
2 (12 ounce) jars roasted red bell peppers 3/4 cup and 2 teaspoons yellow bell pepper

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