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



Chicken Stew



with Spicy Bok Choy Slaw



Prep 30m | Cook 40m | Total 1h10m
Fiber 9g | Protein 52g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Chicken Stew

Food

  • 3 tablespoons extra virgin coconut oil, divided
  • 2 pounds skinless, boneless chicken breast halves – cut into 1 inch cubes
  • 1 (12 ounce) jar roasted red bell peppers, drained
  • 1 (14.5 ounce) cans diced tomatoes with juice
  • 2 (6 ounce) jars mushrooms, drained
  • 2 small onions, diced
  • 1 tablespoon minced garlic
  • salt and pepper to taste
  • 1 (16 ounce) packages shredded mozzarella cheese

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium casserole dish.
  2. Heat 1 tablespoon oil in a skillet over medium heat, and cook the chicken until juices run clear.
  3. Puree the roasted red peppers in a blender or food processor until smooth. In the prepared casserole dish, mix the cooked chicken, roasted red peppers, tomatoes, mushrooms, onion, and garlic. Season with salt and pepper. Drizzle with remaining 1 tablespoon olive oil, and top with mozzarella cheese.
  4. Bake 30 minutes in the preheated oven, until cheese is melted and bubbly.

Food

  • 1 heads bok choy, finely shredded
  • 2 small cucumber, seeded and finely shredded
  • 4 carrots, peeled and finely shredded
  • 6 hot cherry peppers, seeded and finely shredded
  • 6 jalapeno peppers, seeded and chopped
  • 1 cup apple cider vinegar
  • 1/3 cup coarse-ground brown mustard
  • 1/3 cup coconut aminos
  • 3 tablespoons SANE honey
  • 1/8 teaspoon roasted ground ginger
  • freshly cracked black pepper to taste

Steps

  1. Place the shredded bok choy, cucumber, carrots, and cherry peppers into a large salad bowl.
  2. Place the jalapeno peppers into the work bowl of a food processor, then pour in the apple cider vinegar, brown mustard, coconut aminos, and SANE honey.
  3. Pulse several times, then process for a few seconds to combine. Pour the dressing over the vegetables and toss.
  4. Refrigerate from 1 hour to overnight. Before serving, sprinkle with roasted ginger and black pepper; toss again to serve.


This Meal’s Grocery List

Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Canned Foods
2 (6 ounce) jars mushrooms, drained 1 (14.5 ounce) can diced tomatoes with juice
Condiments and Salad Dressings
1 cup apple cider vinegar 1/3 cup coarse-ground brown mustard
Dairy, Eggs and Milk
1 (16 ounce) packages shredded mozzarella cheese
Ethnic Foods
1/3 cup coconut aminos
Herbs and Spices
1/2 teaspoon black pepper 1/8 teaspoon ground ginger
1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Natural/Organic Foods
3 tablespoons SANE honey
Produce
1 head bok choy 4 carrots
2 small cucumbers 1/2 ounce garlic, whole
6 jalapeno chile pepper 2 onions
6 ounces Peppers, hungarian, raw 1 (12 ounce) jar roasted red bell peppers

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Tuesday



Asian Trout



with Grilled Bell Peppers



Prep 20m | Cook 7m | Total 27m
Fiber 3g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Asian Trout

Food

  • 8 (6 ounce) fillets boneless, skinless rainbow trout
  • 1 tablespoon coconut aminos
  • salt and pepper to taste
  • 2 teaspoons xylitol
  • 1 tablespoon extra virgin coconut oil
  • 2 teaspoons minced garlic
  • 2 teaspoons minced fresh ginger
  • 8 green onions, chopped

Steps

  1. Rub trout fillets with coconut aminos. Season with salt, pepper, and xylitol; set aside.
  2. Heat extra virgin coconut oil in a large skillet over medium-high heat. Add garlic, ginger, and green onions; cook and stir until golden brown.
  3. Add trout fillets and cook until browned and crispy, about 3 minutes. Turn fillets over, and continue cooking until the fish flakes easily with a fork, about 3 minutes more.

Food

  • 4 green bell peppers
  • 2 cloves garlic, minced
  • 1/4 cup extra virgin coconut oil
  • 1 cup goat cheese
  • 2 tablespoons lemon pepper seasoning

Steps

  1. Core and seed the bell peppers. Cut each into six wedges, and place into a resealable plastic bag. Add the garlic and drizzle with extra virgin coconut oil. Toss, seal, and set aside to marinate at least 20 minutes.
  2. Preheat an outdoor grill for medium heat, and lightly oil the grate. Stir the goat cheese and lemon pepper seasoning together in a small bowl; set aside.
  3. Cook the peppers, skin-side-up on the preheated grill until lightly charred, about 3 minutes. Flip the peppers over, and carefully spoon the cheese onto each pepper. Close the lid of the barbecue, and continue cooking until the bottoms are lightly charred and the cheese is warm, 2 to 3 minutes.


This Meal’s Grocery List

Baking Supplies
2 teaspoons xylitol
Basic Cooking Ingredients
1/4 cup and 1 tablespoon extra virgin coconut oil
Dairy, Eggs and Milk
5 ounces goat cheese
Ethnic Foods
1 tablespoon coconut aminos
Herbs and Spices
2 tablespoons lemon pepper 1/8 teaspoon salt
Meats, Fish and Seafood
3 pounds Finfish, trout, rainbow, wild, raw
Produce
2 teaspoons fresh ginger root 1/4 ounce garlic, whole
1 pound green bell pepper 1/4 pound green onions

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Wednesday



Chili Chops



with Allspice String Beans



Prep 10m | Cook 20m | Total 30m
Fiber 12g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Chili Chops

Food

  • 3/4 cup coconut aminos
  • 1/4 cup fresh lemon juice
  • 1 tablespoon xylitol
  • 1 tablespoon chili sauce
  • 1/4 teaspoon garlic powder
  • 8 center cut pork chops

Steps

  1. In a large resealable bag, mix together the coconut aminos, lemon juice, xylitol, chili sauce, and garlic powder..
  2. Place the pork chops into the bag, carefully seal the bag, and marinate for 6-12 hours in the refrigerator. Turn the bag over about halfway through.
  3. Preheat an outdoor grill for high heat.
  4. Arrange pork chops on the lightly oiled grate, and cook 5 to 7 minutes on each side, until the internal temperature reaches 145 degrees F (63 degrees C).

Food

  • 3 tablespoons extra virgin coconut oil
  • 6 cloves garlic, crushed
  • 3 pounds fresh green beans, trimmed and snapped
  • 1-1/2 cups water
  • 2 tablespoons ground allspice
  • salt and pepper to taste

Steps

  1. Heat oil in a medium saucepan over medium heat. Cook and stir garlic until lightly browned. Mix in green beans and water, and bring to a boil. Stir in allspice, salt, and pepper. Cover, and simmer 20 minutes, until green beans are soft.


This Meal’s Grocery List

Baking Supplies
1 tablespoon xylitol
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Beverages
1/4 cup lemon juice 1-1/2 cups water
Condiments and Salad Dressings
1/2 ounce Tomato Base Chili Sauce
Ethnic Foods
3/4 cup coconut aminos
Herbs and Spices
1/4 teaspoon garlic powder 2 tablespoons ground allspice
1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds boneless pork loin chops
Pasta, Rice and Beans
3 pounds green beans
Produce
1/2 ounce garlic, whole

Go To Full Week’s Grocery List

Thursday



Salmon Dijon



with Mexican Zucchini



Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 40g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2 



Salmon Dijon

Food

  • 8 (6 ounce) salmon fillets
  • 2/3 cup Dijon mustard
  • 8 large cloves garlic, thinly sliced
  • 2 red onions, thinly sliced
  • 2 teaspoons dried tarragon
  • salt and pepper to taste

Steps

  1. Preheat oven to 400 degrees F (200 degrees C). Spray a 9×13 inch pan with cooking spray.
  2. Arrange the salmon skin side down in the prepared pan, and lightly coat with the Dijon mustard. Place the garlic and onion slices on the salmon fillets. Season with tarragon, salt, and pepper.
  3. Bake 20 minutes in the preheated oven, or until salmon is easily flaked with a fork.

Food

  • 2 tablespoons extra virgin coconut oil
  • 1 small onion, sliced thinly
  • 3 cloves garlic, minced
  • 6 zucchini, sliced 1/4-inch thick
  • 1 (14 ounce) can stewed tomatoes
  • salt to taste
  • 1 cup shredded mild Cheddar cheese

Steps

  1. Heat the extra virgin coconut oil in a saucepan over medium heat; cook the onion and garlic in the hot oil until soft, about 5 minutes. Add the zucchini slices and stewed tomatoes and stir gently. Cover and cook until the zucchini is tender, 8 to 10 minutes. Remove from heat, season with salt, and add the Cheddar cheese; allow to sit until the cheese has melted.


This Meal’s Grocery List

Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Canned Foods
1 (14 ounce) can stewed tomatoes
Condiments and Salad Dressings
1 (8 ounce) jar prepared Dijon-style mustard
Dairy, Eggs and Milk
6 ounces Cheddar cheese
Herbs and Spices
1/2 teaspoon ground tarragon 1/2 teaspoon salt
Meats, Fish and Seafood
3 pounds salmon
Produce
1-1/2 ounces garlic, whole 2 red onions
1-1/2 pounds zucchini 1 small onion

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Friday



Prime Rib



with Baked Asparagus



Prep 10m | Cook 4h30m | Total 4h40m
Fiber 9g | Protein 45g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 3



Prime Rib

Food

  • 2-2/3 cups coarse kosher salt
  • 5-1/4 pounds prime rib roast
  • 1 tablespoon ground black pepper
  • 1 tablespoon seasoning salt

Steps

  1. Preheat oven to 210 degrees F (100 degrees C).
  2. Cover the bottom of a roasting pan with a layer of kosher salt. Place the roast, bone side down, on the salt. Season the meat with the ground black pepper and seasoning salt, then cover completely with kosher salt.
  3. Roast in preheated oven for 4 to 5 hours, or until the internal temperature of the meat reaches 145 degrees F (63 degrees C).
  4. Remove from oven and let rest for 30 minutes. This sets the juices and makes the roast easier to carve. (Note: Be sure to remove all the salt from the roast before serving.)

Food

  • 3 bunches fresh asparagus, trimmed
  • cooking spray
  • salt and pepper to taste
  • 1/3 cup butter
  • 3 tablespoons coconut aminos
  • 1 tablespoon balsamic vinegar

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Arrange the asparagus on a baking sheet. Coat with cooking spray, and season with salt and pepper.
  3. Bake asparagus 12 minutes in the preheated oven, or until tender.
  4. Melt the butter in a saucepan over medium heat. Remove from heat, and stir in soy sauce and balsamic vinegar. Pour over the baked asparagus to serve.


This Meal’s Grocery List

Baking Supplies
2-2/3 cups kosher salt 1 tablespoon seasoned salt
Basic Cooking Ingredients
1/2 ounce cooking spray
Condiments and Salad Dressings
1 tablespoon balsamic vinegar
Dairy, Eggs and Milk
1/3 cup butter
Ethnic Foods
3 tablespoons coconut aminos
Herbs and Spices
1 tablespoon black pepper 1/4 teaspoon salt
Meats, Fish and Seafood
5-1/4 pounds prime rib roast
Produce
3 pounds asparagus

Go To Full Week’s Grocery List

Saturday



Tex-Mex Chicken



with Cowboy Kale



Prep 25m | Cook 25m | Total 50m
Fiber 9g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Tex-Mex Chicken

Food

  • 8 skinless, boneless chicken breasts
  • cooking spray
  • 2 cloves garlic, minced
  • 2 pinches salt
  • 2 pinches ground black pepper
  • 2 pinches ground cumin
  • 2 cups salsa
  • 2 cups shredded Cheddar cheese

Steps

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Heat a greased skillet to medium. Rub chicken pieces with garlic, salt, pepper and cumin to taste; place in hot skillet. Cook until brown on both sides and no longer pink, 10 to 15 minutes.
  3. Transfer chicken to 9×13-inch baking dish or casserole dish, top with salsa and cheese, and bake in preheated oven until cheese is bubbly and starts to brown, 15 to 20 minutes.

Food

  • 2 tablespoons extra virgin coconut oil
  • 2 red pepper, thinly sliced
  • 2 green pepper, thinly sliced
  • 24 white mushrooms, halved
  • 8 green onions, sliced
  • 2 cloves garlic, minced
  • 2 teaspoons sea salt
  • 2 large bunch kale, stems removed, chopped
  • 2 jicama’s, shredded
  • 2 carrot, shredded
  • 2 teaspoons balsamic vinaigrette, or to taste

Steps

  1. Heat extra virgin coconut oil in a skillet over medium heat. Saute red pepper, green pepper, mushrooms, green onions, garlic, and salt until tender but not soggy, 3 to 5 minutes. Add kale and cook until wilted and tender, 1 to 2 minutes. Add apple and shredded carrot, cook until warmed through, 1 to 2 minutes. Sprinkle with balsamic vinaigrette.


This Meal’s Grocery List

Baking Supplies
1-3/4 teaspoons sea salt
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil 1/2 ounce Pam Butter Cooking Spray-1/3Sec Spray IHF
Condiments and Salad Dressings
1/8 (16 fl oz) bottle balsamic vinaigrette salad dressing 3 (8 ounce) jars salsa
Dairy, Eggs and Milk
1/2 pound Cheddar cheese
Herbs and Spices
1 teaspoon black pepper 1 teaspoon ground cumin
1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
2 carrots 1/4 ounce garlic, whole
2 jicamas 1/2 pound green bell pepper
1/4 pound green onions 1-1/3 cups and 2 tablespoons kale
15 ounces mushrooms 2 red bell pepper

Go To Full Week’s Grocery List

Sunday



Baked Basil Halibut



with Garlic Roasted Broccoli



Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 46g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Baked Basil Halibut

Food

  • 1 tablespoon extra virgin coconut oil
  • 1 small onion, halved and thinly sliced
  • 1 green bell pepper, sliced thinly
  • 11 ounces sliced fresh mushrooms
  • 2 cloves chopped fresh garlic
  • 3 medium zucchini, julienned
  • 8 (6 ounce) halibut steaks
  • 3/4 teaspoon dried basil
  • 3/4 teaspoon salt, or to taste
  • 3/4 teaspoon ground black pepper
  • 1 large tomato, thinly sliced

Steps

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. Heat the extra virgin coconut oil in a skillet over medium heat. Add the onion, bell pepper, mushrooms, garlic and zucchini. Cover, and cook stirring occasionally, until the onions are translucent, about 5 minutes.
  3. Place halibut steaks into a shallow baking dish, and top with the sauteed vegetables. Season with basil, salt and pepper.
  4. Bake for 10 minutes in the preheated oven, then remove the dish, and cover the fillets with a layer of sliced tomato. Return to the oven, and bake for an additional 10 minutes, or until fish flakes easily with a fork.

Food

  • 3 large heads broccoli, cut into florets
  • 6 cloves garlic, sliced
  • 3 tablespoons extra virgin coconut oil
  • 3 pinches onion powder, or to taste
  • salt and ground black pepper to taste

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Toss broccoli and garlic together in a large bowl. Drizzle extra virgin coconut oil over the broccoli; toss to coat. Spread broccoli and garlic onto a baking sheet; season with onion powder, salt, and black pepper.
  3. Roast in preheated oven for 10 minutes, turn, and continue roasting until beginning to char, about 10 minutes more.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Herbs and Spices
3/4 teaspoon black pepper 3/4 teaspoon dried basil
1-1/2 teaspoons onion powder 3/4 teaspoon salt
Meats, Fish and Seafood
8 (6 ounce) halibut steaks
Produce
2-1/4 pounds Broccoli, raw 1 ounce garlic, whole
1 green bell pepper 11 ounces mushrooms
1 onion 1 large tomato
1-1/4 pounds zucchini

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
1 tablespoon and 2 teaspoons xylitol 2-2/3 cups kosher salt
1-3/4 teaspoons sea salt 1 tablespoon seasoned salt
Basic Cooking Ingredients
1/2 ounce Pam Butter Cooking Spray-1/3Sec Spray IHF 1 cup and 3 tablespoons extra virgin coconut oil
1/2 ounce cooking spray
Beverages
1/4 cup lemon juice 1-1/2 cups water
Canned Foods
2 (6 ounce) jars mushrooms, drained 1 (14.5 ounce) can diced tomatoes with juice
1 (14 ounce) can stewed tomatoes
Condiments and Salad Dressings
1 cup apple cider vinegar 1 tablespoon balsamic vinegar
1/8 (16 fl oz) bottle balsamic vinaigrette salad dressing 1/3 cup coarse-ground brown mustard
1 (8 ounce) jar prepared Dijon-style mustard 1/2 ounce Tomato Base Chili Sauce
3 (8 ounce) jars salsa
Dairy, Eggs and Milk
1/3 cup butter 14 ounces Cheddar cheese
1 (16 ounce) package shredded mozzarella cheese 5 ounces goat cheese
Ethnic Foods
1-1/3 cup coconut aminos
Herbs and Spices
1 tablespoon and 2-1/4 teaspoons black pepper 3/4 teaspoon dried basil
1/4 teaspoon garlic powder 2 tablespoons ground allspice
1 teaspoon ground cumin 1/8 teaspoon ground ginger
1/2 teaspoon ground tarragon 2 tablespoons lemon pepper
1-1/2 teaspoons onion powder 2 teaspoons salt
Meats, Fish and Seafood
2 pounds boneless pork loin chops 3 pounds Finfish, trout, rainbow, wild, raw
8 (6 ounce) halibut steaks 5-1/4 pounds prime rib roast
3 pounds salmon 4 pounds skinless, boneless chicken breast halves
Natural/Organic Foods
3 tablespoons SANE honey
Pasta, Rice and Beans
3 pounds green beans
Produce
3 pounds asparagus 1 head bok choy
2-1/4 pounds Broccoli, raw 6 carrots
2 small cucumbers 2 teaspoons fresh ginger root
1/4 pound garlic, whole 2 jicamas
1-3/4 pounds green bell pepper 1/2 pound green onions
6 jalapeno chile pepper 1-1/3 cups and 2 tablespoons kale
1-1/2 pounds mushrooms 4 onions
2 red onions 2 red bell pepper
6 ounces Peppers, hungarian, raw 1 (12 ounce) jar roasted red bell peppers
1 large tomato 2-3/4 pounds zucchini

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