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

  • 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


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

  • 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


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

  • 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


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

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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

  • 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


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

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


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

  • 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


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

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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

  • 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


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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