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
Chicken Stew
with Spicy Bok Choy Slaw
Prep 30m | Cook 40m | Total 1h10m
Fiber 9g | Protein 52g
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
Food
Steps
This Meal’s Grocery List
3 tablespoons extra virgin coconut oil |
2 (6 ounce) jars mushrooms, drained | 1 (14.5 ounce) can diced tomatoes with juice |
1 cup apple cider vinegar | 1/3 cup coarse-ground brown mustard |
1 (16 ounce) packages shredded mozzarella cheese |
1/3 cup coconut aminos |
1/2 teaspoon black pepper | 1/8 teaspoon ground ginger | ||
1/8 teaspoon salt |
2 pounds skinless, boneless chicken breast halves |
3 tablespoons SANE honey |
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 |
Tuesday
Asian Trout
with Grilled Bell Peppers
Prep 20m | Cook 7m | Total 27m
Fiber 3g | Protein 44g
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
Food
Steps
This Meal’s Grocery List
2 teaspoons xylitol |
1/4 cup and 1 tablespoon extra virgin coconut oil |
5 ounces goat cheese |
1 tablespoon coconut aminos |
2 tablespoons lemon pepper | 1/8 teaspoon salt |
3 pounds Finfish, trout, rainbow, wild, raw |
2 teaspoons fresh ginger root | 1/4 ounce garlic, whole | ||
1 pound green bell pepper | 1/4 pound green onions |
Wednesday
Chili Chops
with Allspice String Beans
Prep 10m | Cook 20m | Total 30m
Fiber 12g | Protein 35g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon xylitol |
3 tablespoons extra virgin coconut oil |
1/4 cup lemon juice | 1-1/2 cups water |
1/2 ounce Tomato Base Chili Sauce |
3/4 cup coconut aminos |
1/4 teaspoon garlic powder | 2 tablespoons ground allspice | ||
1/8 teaspoon salt |
2 pounds boneless pork loin chops |
3 pounds green beans |
1/2 ounce garlic, whole |
Thursday
Salmon Dijon
with Mexican Zucchini
Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 40g
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
Food
Steps
This Meal’s Grocery List
2 tablespoons extra virgin coconut oil |
1 (14 ounce) can stewed tomatoes |
1 (8 ounce) jar prepared Dijon-style mustard |
6 ounces Cheddar cheese |
1/2 teaspoon ground tarragon | 1/2 teaspoon salt |
3 pounds salmon |
1-1/2 ounces garlic, whole | 2 red onions | ||
1-1/2 pounds zucchini | 1 small onion |
Friday
Prime Rib
with Baked Asparagus
Prep 10m | Cook 4h30m | Total 4h40m
Fiber 9g | Protein 45g
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
Food
Steps
This Meal’s Grocery List
2-2/3 cups kosher salt | 1 tablespoon seasoned salt |
1/2 ounce cooking spray |
1 tablespoon balsamic vinegar |
1/3 cup butter |
3 tablespoons coconut aminos |
1 tablespoon black pepper | 1/4 teaspoon salt |
5-1/4 pounds prime rib roast |
3 pounds asparagus |
Saturday
Tex-Mex Chicken
with Cowboy Kale
Prep 25m | Cook 25m | Total 50m
Fiber 9g | Protein 44g
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
Food
Steps
This Meal’s Grocery List
1-3/4 teaspoons sea salt |
2 tablespoons extra virgin coconut oil | 1/2 ounce Pam Butter Cooking Spray-1/3Sec Spray IHF |
1/8 (16 fl oz) bottle balsamic vinaigrette salad dressing | 3 (8 ounce) jars salsa |
1/2 pound Cheddar cheese |
1 teaspoon black pepper | 1 teaspoon ground cumin | ||
1/8 teaspoon salt |
2 pounds skinless, boneless chicken breast halves |
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 |
Sunday
Baked Basil Halibut
with Garlic Roasted Broccoli
Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 46g
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
Food
Steps
This Meal’s Grocery List
1/4 cup extra virgin coconut oil |
3/4 teaspoon black pepper | 3/4 teaspoon dried basil | ||
1-1/2 teaspoons onion powder | 3/4 teaspoon salt |
8 (6 ounce) halibut steaks |
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 |
Grocery List
1 tablespoon and 2 teaspoons xylitol | 2-2/3 cups kosher salt | ||
1-3/4 teaspoons sea salt | 1 tablespoon seasoned salt |
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 |
1/4 cup lemon juice | 1-1/2 cups water |
2 (6 ounce) jars mushrooms, drained | 1 (14.5 ounce) can diced tomatoes with juice | ||
1 (14 ounce) can stewed tomatoes |
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 |
1/3 cup butter | 14 ounces Cheddar cheese | ||
1 (16 ounce) package shredded mozzarella cheese | 5 ounces goat cheese |
1-1/3 cup coconut aminos |
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 |
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 |
3 tablespoons SANE honey |
3 pounds green beans |
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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