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
Spicy Yogurt Chicken
with Yellow Squash
Prep 5m | Cook 25m | Total 30m
Fiber 9g | Protein 49g
Food
- 8 chicken drumsticks, skin removed
- 2/3 cup plain Greek yogurt
- 1 teaspoon chili powder
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 2 teaspoons ground turmeric
- salt and pepper
Steps
Food
Steps
This Meal’s Grocery List
2/3 cup plain Greek yogurt |
1 teaspoon coconut aminos |
salt and pepper to taste | 1 teaspoon chili powder | ||
1 tablespoon ground cumin | 1 tablespoon ground coriander | ||
2 teaspoons ground turmeric |
6 ounces bacon | 8 chicken drumsticks, skin removed |
2 small onions | 2-1/2 pounds yellow squash | ||
3 jalapeno chile pepper |
Tuesday
Teriyaki Steak
with Roasted Vegetables
Prep 30m | Cook 1h30m | Total 2h
Fiber 6g | Protein 46g
Food
- 4 (16 ounce) beef sirloin steaks
- 1/2 cup beef stock
- 1/4 cup teriyaki sauce
- 1/4 cup xylitol
- 1 teaspoon seasoned salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
Steps
Food
Steps
This Meal’s Grocery List
1/4 cup xylitol | 1 teaspoon seasoned salt |
1/4 cup extra virgin coconut oil |
1 tablespoon lemon juice |
1/2 cup beef stock |
1/4 cup teriyaki sauce |
1 bay leaves | 1 teaspoon black pepper | ||
1/2 teaspoon dried oregano | 1/2 teaspoon dried rosemary | ||
1/2 teaspoon dried thyme | 1 teaspoon garlic powder | ||
1 teaspoon salt |
4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw |
1 lemon (for zesting) |
4 carrots | 8 cherry tomatoes | ||
1 small eggplant | 1/2 ounce garlic, whole | ||
1 small red bell pepper | 1 red onion | ||
1 small yellow bell pepper | 1-3/4 pounds zucchini |
Wednesday
5 Minute Tilapia
with Dandelion Salad
Prep 10m | Cook 30m | Total 40m
Fiber 18g | Protein 33g
Food
- 8 (4 ounce) fillets tilapia
- 1/2 teaspoon seafood seasoning
- 1 tablespoon butter
- 2 cloves garlic, minced
- 2 lemon, sliced
- 2 (16 ounce) packages frozen cauliflower with broccoli and red pepper
- salt and ground black pepper to taste
Steps
Food
Steps
This Meal’s Grocery List
1/2 teaspoon seafood seasoning |
1 tablespoon butter |
1-1/2 teaspoons dried basil | 1 teaspoon salt |
2 pounds tilapia (bream) |
2 pounds frozen cauliflower with broccoli and red pepper |
1-1/2 pounds dandelion greens | 1/2 ounce garlic, whole | ||
2 lemon | 1 medium red onion | ||
6 tomatoes |
Thursday
Rosemary Turkey
with Snow Peas and Mushrooms
Prep 15m | Cook 10m | Total 25m
Fiber 6g | Protein 37g
Food
- 2 pounds turkey tenderloins
- 1/3 cup coconut aminos
- 2 tablespoons Dijon-style prepared mustard
- 1 tablespoon dried rosemary, crushed
Steps
Food
Steps
This Meal’s Grocery List
3 tablespoons sesame seeds |
3 tablespoons extra virgin coconut oil |
1 (8 ounce) jar prepared Dijon-style mustard |
1/3 cup coconut aminos | 1/3 cup teriyaki sauce |
1 tablespoon dried rosemary |
2 pounds turkey breast |
3/4 pound mushrooms | 1-1/2 pounds snow peas |
Friday
Grilled Swordfish
with Spinach and Pine Nuts
Prep 10m | Cook 12m | Total 22m
Fiber 15g | Protein 59g
Food
- 8 (8 ounce) swordfish steaks
- 1 cup teriyaki sauce
- 1/4 cup butter, softened
- 2 teaspoons garlic powder
Steps
Food
Steps
This Meal’s Grocery List
1/4 cup pine nuts |
1/4 cup butter | 1 tablespoon extra virgin coconut oil |
1 cup teriyaki sauce |
1/8 teaspoon black pepper | 2 teaspoons garlic powder |
4 pounds Finfish, swordfish, raw |
6 pounds fresh spinach | 1/2 ounce garlic, whole |
Saturday
Herbed Tri-Tip
with Roasted Cabbage
Prep 15m | Cook 1h45m | Total 2h
Fiber 12g | Protein 38g
Food
- 2 teaspoons salt
- 1 teaspoon garlic salt
- 1/2 teaspoon celery salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon onion powder
- 1/4 teaspoon paprika
- 1/4 teaspoon dried dill
- 1/4 teaspoon dried sage
- 1/4 teaspoon crushed dried rosemary
- 1 (2 1/2 pound) beef tri-tip roast
Steps
Food
Steps
This Meal’s Grocery List
1/3 cup extra virgin coconut oil |
1/8 teaspoon lemon juice |
1/4 teaspoon black pepper | 1/2 teaspoon celery salt | ||
1/4 teaspoon crushed rosemary | 1/4 teaspoon dried dill weed | ||
1 teaspoon dried red pepper flakes | 1 teaspoon garlic powder | ||
1 teaspoon garlic salt | 1/4 teaspoon onion powder | ||
1/4 teaspoon paprika | 1/4 teaspoon sage | ||
2 teaspoons salt |
1 (2 ½ pound) beef tri-tip roast |
4 pounds cabbage |
Sunday
Cajun Étouffée
with Asparagus and Tomatoes
Prep 20m | Cook 50m | Total 1h 10m
Fiber 12g | Protein 34g
Food
- 1/3 cup extra virgin coconut oil
- 2 teaspoons of konjac flour
- 1 medium green bell pepper, diced
- 2 small onions, chopped
- 3 cloves garlic, minced
- 3 stalks celery, diced
- 3 medium fresh tomatoes, chopped
- 3 tablespoons Louisiana-style hot sauce
- 1/2 teaspoon ground cayenne pepper (optional)
- 3 tablespoons seafood seasoning
- 3/4 teaspoon ground black pepper
- 1-1/3 cups fish stock
- 1-1/4 pounds crawfish tails
- 1-1/4 pounds medium shrimp – peeled and deveined
Steps
Food
Steps
This Meal’s Grocery List
2 teaspoons of konjac flour | 3 tablespoons seafood seasoning |
1/2 cup and 1 tablespoon extra virgin coconut oil |
3 tablespoons Louisiana-style hot sauce |
3/4 teaspoon black pepper | 1/2 teaspoon cayenne pepper | ||
1/4 teaspoon salt |
1-1/4 pounds crawfish | 1-1/4 pounds medium shrimp |
3 pounds asparagus | 1/4 pound celery | ||
1 ounce garlic, whole | 1 medium green bell pepper | ||
2 small onions | 6 tomatoes |
1-1/3 cups fish stock |
Grocery List
2 teaspoons of konjac flour | 1/4 cup xylitol | ||
1/4 cup pine nuts | 1 teaspoon seasoned salt | ||
3 tablespoons and 1/2 teaspoon seafood seasoning | 3 tablespoons sesame seeds |
2 ounces margarine | 1-1/3 cup and 1 tablespoon extra virgin coconut oil |
1 tablespoon lemon juice |
3 tablespoons Louisiana-style hot sauce | 1 (8 ounce) jar prepared Dijon-style mustard |
2/3 cup plain Greek yogurt | 1/4 cup and 1 tablespoon butter |
1 bay leaves | 1-3/4 teaspoons black pepper | ||
1/2 teaspoon cayenne pepper | 1/2 teaspoon celery salt | ||
1/4 teaspoon crushed rosemary | 1-1/2 teaspoons dried basil | ||
1/4 teaspoon dried dill weed | 1/2 teaspoon dried oregano | ||
1 teaspoon dried red pepper flakes | 1 tablespoon and 3/4 teaspoon dried rosemary | ||
1/2 teaspoon dried thyme | 1/4 teaspoon onion powder | ||
1 teaspoon garlic salt | 1 teaspoon chili powder | ||
1/4 teaspoon paprika | 1/4 teaspoon sage | ||
2 tablespoons and 1/4 teaspoon salt | 1 tablespoon and 1 teaspoon garlic powder | ||
1 tablespoon ground cumin | 1 tablespoon ground coriander | ||
2 teaspoons ground turmeric | 1/4 teaspoon sage |
8 chicken drumsticks, skin removed | 1 (2 1/2 pound) beef tri-tip roast | ||
6 ounces bacon | 1-1/4 pounds crawfish | ||
4 pounds Finfish, swordfish, raw | 1-1/4 pounds medium shrimp | ||
2 pounds tilapia (bream) | 2 pounds turkey breast | ||
4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw |
2 pounds frozen cauliflower with broccoli and red pepper | 1 lemon (for zesting) |
1/3 cup and 1 teaspoon coconut aminos | 1-1/2 cup and 1-1/3 tablespoons teriyaki sauce |
3 pounds asparagus | 4 pounds cabbage | ||
4 carrots | 1/4 pound celery | ||
8 cherry tomatoes | 1-1/2 pounds dandelion greens | ||
6 pounds fresh spinach | 2-1/2 ounces garlic, whole | ||
1 medium green bell pepper | 3 jalapeno chile pepper | ||
2 lemon | 3/4 pound mushrooms | ||
4 onions | 1 small red bell pepper | ||
2 red onions | 1-1/2 pounds snow peas | ||
12 tomatoes | 1 small yellow bell pepper | ||
2-1/2 pounds yellow squash | 1-3/4 pounds zucchini | ||
1 small eggplant |
1-1/3 cups fish stock | 1/2 cup beef stock |
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