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



Turkey and Roasted Zucchini Lasagna



with Roasted Broccoli



Prep 1h 15m | Cook 30m | Total 1h45m
Fiber 9g | Protein 55g



NSV-XPSNSV-XPSNSV-XPS 1 1



Food

  • 6 medium Zucchinis
  • 8 ozs Turkey Sausage
  • 8 ozs Ground Turkey
  • 1 small Onion
  • 6 cloves Garlic
  • 3 cups Crushed Tomatoes
  • 8 tbsps Mascarpone Cheese
  • 10 leaves Basil
  • 1 large Egg (Whole)
  • 1/2 cup shredded Mozzarella Cheese

Steps

  1. Preheat an oven to 350°F. Prepare a square baking pan with aluminum foil and spray with oil; set aside.
  2. Slice the zucchini thin (with a knife or mandoline). Spray with a little oil then roast on a sheet pan in the oven for 15-20 minutes until browned but not crispy. When done set aside to cool.
  3. Sauté the meats with chopped onion and 4 minced garlic cloves in a large skillet until browned. Add the crushed tomatoes and cook for additional 40 minutes on low and let cool.
  4. Puree the mascarpone, basil leaves, 2 cloves of garlic, a dash of salt and egg in a food processor until smooth; set aside.
  5. Layer the zucchini, meat sauce then mascarpone two times. Top with cheese and bake for one hour covered with aluminum foil. Remove the foil and bake an additional 15 minutes.
  6. Serve immediately or allow it to fully cool and then place in the refrigerator overnight and pull out and slice into 6 servings.

Food

  • 6 cups broccoli florets
  • 3 yellow bell peppers
  • 3 tablespoons Montreal steak seasoning
  • 2 tablespoons chili powder
  • 1 tablespoon garlic powder
  • salt and pepper to taste
  • 3 tablespoons extra virgin coconut oil

Steps

  1. Preheat an oven to 400 degrees F (200 degrees C).
  2. Combine the broccoli and bell pepper in a bowl. Sprinkle the steak seasoning, chili powder, garlic powder, salt, and pepper over the vegetables; drizzle with the extra virgin coconut oil and toss to coat. Spread the vegetables into a shallow baking dish.
  3. Bake in the preheated oven until the vegetables are tender and beginning to brown, 15 to 20 minutes.


This Meal’s Grocery List

Baking Supplies
3 tablespoons steak seasoning
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Canned Foods
3 cups Crushed Tomatoes
Dairy, Eggs and Milk
8 tbsps Mascarpone Cheese 1/2 cup shredded Mozzarella Cheese
1 large Egg (Whole)
Herbs and Spices
1 tablespoon garlic powder 1/4 teaspoon salt
2 tablespoons chili powder 6 cloves Garlic
10 leaves Basil
Meats, Fish and Seafood
8 ozs Turkey Sausage 8 ozs Ground Turkey
Produce
1-1/4 pounds Broccoli, raw 3-3/4 cups yellow bell pepper
6 medium Zucchinis 1 small Onion

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Tuesday



Pork Roast



with Thyme Cauliflower



Prep 15m | Cook 1h | Total 1h 15m
Fiber 12g | Protein 45g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Pork Roast

Food

  • 2 tablespoons fresh rosemary
  • 3 teaspoons garlic salt
  • 3/4 teaspoon dried thyme
  • 1/4 teaspoon freshly ground black pepper
  • 4 pounds boneless pork loin roast

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a large, resealable plastic bag, mix rosemary, garlic salt, thyme, and pepper. Place pork roast in the bag, seal, and toss until thoroughly coated with the garlic salt mixture. Transfer to a medium baking dish.
  3. Cook pork roast 1 hour in the preheated oven, or to an internal temperature of 145 degrees F (63 degrees C).

Food

  • 3 heads cauliflower, cut into florets
  • 1 microwave steaming bag
  • 1/3 cup water
  • 1 tablespoon salt
  • 1-1/2 teaspoons dried thyme, or more to taste
  • 1-1/2 teaspoons garlic-pepper seasoning
  • 6 pinches fresh cracked pepper to taste

Steps

  1. Put cauliflower florets into the steamer bag; add water. Season cauliflower with salt, thyme, garlic-pepper seasoning, and black pepper. Seal the bag and shake vigorously to coat florets in seasonings.
  2. Cook in microwave oven on High until cauliflower is tender, 3 1/2 to 4 minutes; let cool 2 minutes before opening bag.


This Meal’s Grocery List

Beverages
1/3 cup water
Herbs and Spices
1/4 teaspoon freshly ground black pepper 2-1/4 teaspoons dried thyme
1 tablespoon salt 3 teaspoons garlic salt
1/2 ounce garlic pepper seasoning
Meats, Fish and Seafood
4 pounds pork loin
Produce
17-1/4 cups cauliflower 2 tablespoons fresh rosemary

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Wednesday



Sesame Cod



with Vegetable Medley



Prep 5m | Cook 20m | Total 25m
Fiber 9g | Protein 41g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Sesame Cod

Food

  • 3 pounds cod fillets
  • 2 teaspoons butter, melted
  • 2 teaspoons lemon juice
  • 2 teaspoons dried tarragon
  • 2 pinches ground black pepper
  • 2 tablespoons sesame seeds

Steps

  1. Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil.
  2. Place the cod fillets on the foil, and brush with butter. Season with lemon juice, tarragon, and black pepper; sprinkle with sesame seeds.
  3. Broil the fish in the preheated broiler until the flesh turns opaque and white, and the fish flakes easily, about 10 minutes.

Food

  • coconut oil cooking spray
  • 3 small tomatoes, diced
  • 2-1/2 pinches garlic pepper seasoning
  • 5 cups fresh mushrooms, sliced
  • 5 small yellow squash, cubed
  • 5 zucchini, cubed

Steps

  1. Spray a large skillet with cooking spray and add tomatoes. Cook over medium heat for 5 minutes and add garlic pepper. Stir in mushrooms, squash and zucchini. Simmer until vegetables are tender crisp, 10 to 15 minutes.


This Meal’s Grocery List

Baking Supplies
2 tablespoons sesame seeds
Basic Cooking Ingredients
coconut oil cooking spray
Beverages
2 teaspoons lemon juice
Dairy, Eggs and Milk
2 teaspoons butter
Herbs and Spices
1 teaspoon black pepper 2 teaspoons dried tarragon
1/2 ounce garlic pepper seasoning
Meats, Fish and Seafood
16 (3 ounce) fillets cod
Produce
3/4 pound mushrooms 3 small tomatoes
2 pounds yellow squash 2 pounds zucchini

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Thursday



Chicken Tarragon



with Spiced Pickled Beets



Prep 15m | Cook 30m | Total 45m
Fiber 3g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2 



Chicken Tarragon

Food

  • 2 tablespoons butter
  • 2 tablespoons extra virgin coconut oil
  • 8 skinless, boneless chicken breast halves
  • salt and pepper to taste
  • 1 cup heavy cream
  • 2 tablespoons Dijon mustard
  • 1 tablespoon chopped fresh tarragon

Steps

  1. Melt the butter and heat the oil in a skillet over medium-high heat. Season chicken with salt and pepper, and place in the skillet. Brown on both sides. Reduce heat to medium, cover, and continue cooking 15 minutes, or until chicken juices run clear. Set aside and keep warm.
  2. Stir cream into the pan, scraping up brown bits. Mix in mustard and tarragon. Cook and stir 5 minutes, or until thickened. Return chicken to skillet to coat with sauce. Drizzle chicken with remaining sauce to serve.

Food

  • 4 cups sliced canned beets, juice reserved
  • 3/4 cup apple cider vinegar
  • 3 tablespoons xylitol
  • 3 whole cloves
  • 4 whole black peppercorns
  • 2 bay leafs
  • 3/4 teaspoon salt
  • 2 small onions, sliced

Steps

  1. Place the beets into a medium bowl and set aside.
  2. In a medium saucepan, combine vinegar and 1/2 cup beet juice and bring to a boil. Add xylitol, cloves, peppercorns, bay leaf, salt and onion, and return to a boil. Remove from heat, and pour mixture over the beets. Toss until coated, cover and chill. Serve the beets very cold.


This Meal’s Grocery List

Baking Supplies
3 tablespoons xylitol 3 whole cloves
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Canned Foods
4 cups sliced canned beets
Condiments and Salad Dressings
3/4 cup cider vinegar 1 (8 ounce) jar prepared Dijon-style mustard
Dairy, Eggs and Milk
2 tablespoons butter 1 cup heavy cream
Herbs and Spices
2 bay leaves 1 teaspoon salt
4 whole black peppercorns 1 tablespoon chopped fresh tarragon
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
2 small onions

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Friday



Tahini Fish



with Sautéed Kale



Prep 15m | Cook 45m | Total 1h
Fiber 12g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Food

  • 3 pounds catfish fillets
  • 2/3 cup tahini
  • 4 cloves garlic, minced
  • 1/2 cup water
  • 1/2 cup fresh lemon juice
  • salt to taste
  • 2 tablespoons chopped fresh parsley

Steps

  1. Preheat an oven to 375 degrees F (190 degrees C). Grease a baking dish and arrange the catfish in a single layer.
  2. Bake in the preheated oven until the fish flakes easily with a fork, 45 to 60 minutes.
  3. Meanwhile, whisk together the tahini, garlic, water, and lemon juice; season with salt. Once the fish is done, cut it into 1 inch cubes, and pour the tahini sauce overtop. Sprinkle with parsley to garnish.

Food

  • 2 tablespoons extra virgin coconut oil
  • 1-1/2 teaspoons minced garlic
  • 18 cups chopped kale
  • 4-1/2 cups vegetable broth, or more to taste
  • 1-1/2 splashes coconut aminos, or more to taste
  • 1-1/2 pinches ground black pepper, or more to taste

Steps

  1. Heat extra virgin coconut oil in a large skillet over medium-high heat; saute garlic until fragrant, about 1 minute. Add kale to garlic, working in batches if needed; cook and stir until beginning to wilt, about 5 minutes.
  2. Stir vegetable broth in a small bowl until dissolved; pour over kale. Cook mixture until liquid is reduced, 1 to 2 minutes. Mix coconut aminos and black pepper into kale.


This Meal’s Grocery List

Baking Supplies
2/3 cup tahini
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Beverages
1/2 cup lemon juice 1/2 cup water
Ethnic Foods
1/4 teaspoon coconut aminos
Herbs and Spices
3/4 teaspoon black pepper 1 teaspoon salt
Meats, Fish and Seafood
3 pounds catfish
Produce
2 tablespoons fresh parsley 1/2 ounce garlic, whole
18 cups kale
Soup
4-1/2 cups vegetable broth

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Saturday



Greek Salmon



with Baby Zucchini Salad



Prep 20m | Cook 20m | Total 40m
Fiber 6g | Protein 37g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Greek Salmon

Food

  • 8 (5 ounce) salmon fillets, with skin
  • 1/4 cup extra virgin coconut oil
  • 4 plum tomatoes, diced
  • 1/2 cup crumbled feta cheese
  • 1/4 red onion, diced
  • 1 tablespoon chopped fresh basil
  • 4 kalamata olives, sliced
  • 1 tablespoon lemon juice

Steps

  1. Preheat an oven to 350 degrees F (175 degrees C).
  2. Brush each salmon fillet on all sides with extra virgin coconut oil and arrange into the bottom of a glass baking dish with the skin side facing down. Scatter the tomatoes, feta cheese, onion, basil, and olives over the fillets; sprinkle with the lemon juice.
  3. Bake in the preheated oven until the salmon flakes easily with a fork, about 20 minutes.

Food

  • 15 baby zucchini, sliced thinly
  • 1 large red onion, sliced thin
  • 3 red bell peppers, diced
  • 6 leaves fresh basil, minced
  • 1/3 cup smoked extra virgin olive oil
  • 1/3 cup balsamic vinegar
  • salt and pepper to taste

Steps

  1. Toss the zucchini, onion, bell peppers, and basil together in a large bowl.
  2. Drizzle the extra virgin olive oil and balsamic vinegar over the mixture and toss again to evenly coat.
  3. Season with salt and pepper to serve.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil 1/3 cup smoked extra virgin olive oil
Beverages
1 tablespoon lemon juice
Condiments and Salad Dressings
1/3 cup balsamic vinegar 1/2 ounce Greek olives
Dairy, Eggs and Milk
2-1/2 ounces feta cheese
Herbs and Spices
1/4 teaspoon salt
Meats, Fish and Seafood
8 (5 ounce) salmon fillets, with skin
Produce
2 tablespoons and 1/2 teaspoon fresh basil 15 Squash, zucchini, baby, raw
2 red onions 3 red bell pepper
4 tomatoes

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Sunday



5 Minute Tri-Tip



with Sweet Summer Salad



Prep 25m | Cook 5m | Total 30m
Fiber 9g | Protein 37g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2 



5 Minute Tri-Tip

Food

  • 1/4 cup garlic powder
  • 2 tablespoons salt
  • 2 tablespoons ground black pepper
  • 2-3/4 pounds tri tip roast

Steps

  1. Preheat an outdoor grill for high heat and lightly oil grate.
  2. In a medium bowl, combine garlic powder, salt and pepper. Mix together and coat both sides of tri tip.
  3. Sear both sides on hot grill then cook 20-25 minutes or until center is light pink. Slice at an angle.

Food

  • 3 large navel oranges
  • 2 small mangoes, finely chopped
  • 2 small yellow bell peppers, finely chopped
  • 2 serrano chile peppers, minced, seeds optional
  • 3 tablespoons fresh lime juice
  • 1/3 cup chopped fresh mint
  • 1/4 cup chopped fresh dill
  • 1-1/2 pinches salt

Steps

  1. Use a small paring knife to cut the peel, pith, and membrane from each orange, leaving just the flesh. Cut orange segments into small pieces; place in a large bowl.
  2. Stir in the mango, bell pepper, serrano chile, and lime juice. Season with the mint, dill, and salt. Serve immediately, or allow to flavors to blend in refrigerator, up to overnight.


This Meal’s Grocery List

Beverages
3 tablespoons lime juice
Herbs and Spices
2 tablespoons black pepper 1/4 cup garlic powder
2 tablespoons salt
Meats, Fish and Seafood
2-3/4 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw
Produce
1/4 cup fresh dill weed 4 sprigs fresh mint
2 small mangos 1-1/4 pounds orange
2 serrano chile peppers 2 small yellow bell peppers

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
2 tablespoons sesame seeds 3 tablespoons steak seasoning
2/3 cup tahini 3 tablespoons xylitol
3 whole cloves
Basic Cooking Ingredients
1/2 cup and 3 tablespoons extra virgin coconut oil coconut oil cooking spray
Beverages
1/2 cup and 1 tablespoon and 2 teaspoons lemon juice 3 tablespoons lime juice
1 cup water
Canned Foods
4 cups sliced canned beets 3 cups Crushed Tomatoes
Condiments and Salad Dressings
1/3 cup balsamic vinegar 3/4 cup cider vinegar
1/2 ounce Greek olives 1 (8 ounce) jar prepared Dijon-style mustard
Ethnic Foods
1/4 teaspoon coconut aminos
Herbs and Spices
2 bay leaves 10 leaves Basil
2 tablespoons chili powder 2 teaspoons dried tarragon
2-1/4 teaspoons dried thyme 3 teaspoons garlic salt
1/4 cup and 1 tablespoon garlic powder 1/2 ounce garlic pepper seasoning
4 whole black peppercorns 2 teaspoons mustard seed
3 tablespoons and 2-1/2 teaspoons salt 2 tablespoons and 2 teaspoons black pepper
Meats, Fish and Seafood
3 pounds catfish 8 ozs Turkey Sausage
16 (3 ounce) fillets cod 4 pounds pork loin
16 (4 ounce) fillets salmon 2-1/2 pounds salmon
2-3/4 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw 2 pounds skinless, boneless chicken breast halves
8 ozs Ground Turkey
Dairy, Eggs and Milk
2 tablespoons and 2 teaspoons butter 1/2 cup shredded Mozzarella Cheese
8 tbsps Mascarpone Cheese 1 large Egg (Whole)
2-1/2 ounces feta cheese 1 cup heavy cream
Produce
1-1/4 pounds Broccoli, raw 17-1/4 cups cauliflower
2 tablespoons and 1/2 teaspoon fresh basil 1/4 cup fresh dill weed
4 sprigs fresh mint 2 tablespoons fresh parsley
2 tablespoons fresh rosemary 1 ounce garlic, whole
18 cups kale 2 small mangos
3/4 pound mushrooms 3 small onions
1-1/4 pounds orange 2 Pepper, serrano, raw
3 red bell pepper 2 red onions
15 Squash, zucchini, baby, raw 1 tablespoon Tarragon-Fresh
7 tomatoes 4-3/4 cups yellow bell pepper
2 pounds yellow squash 2 pounds zucchini
6 medium Zucchinis
Soup
4-1/2 cups vegetable broth

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