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
Turkey and Roasted Zucchini Lasagna
with Roasted Broccoli
Prep 1h 15m | Cook 30m | Total 1h45m
Fiber 9g | Protein 55g
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
Food
Steps
This Meal’s Grocery List
3 tablespoons steak seasoning |
3 tablespoons extra virgin coconut oil |
3 cups Crushed Tomatoes |
8 tbsps Mascarpone Cheese | 1/2 cup shredded Mozzarella Cheese | ||
1 large Egg (Whole) |
1 tablespoon garlic powder | 1/4 teaspoon salt | ||
2 tablespoons chili powder | 6 cloves Garlic | ||
10 leaves Basil |
8 ozs Turkey Sausage | 8 ozs Ground Turkey |
1-1/4 pounds Broccoli, raw | 3-3/4 cups yellow bell pepper | ||
6 medium Zucchinis | 1 small Onion |
Tuesday
Pork Roast
with Thyme Cauliflower
Prep 15m | Cook 1h | Total 1h 15m
Fiber 12g | Protein 45g
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
Food
Steps
This Meal’s Grocery List
1/3 cup water |
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 |
4 pounds pork loin |
17-1/4 cups cauliflower | 2 tablespoons fresh rosemary |
Wednesday
Sesame Cod
with Vegetable Medley
Prep 5m | Cook 20m | Total 25m
Fiber 9g | Protein 41g
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
Food
Steps
This Meal’s Grocery List
2 tablespoons sesame seeds |
coconut oil cooking spray |
2 teaspoons lemon juice |
2 teaspoons butter |
1 teaspoon black pepper | 2 teaspoons dried tarragon | ||
1/2 ounce garlic pepper seasoning |
16 (3 ounce) fillets cod |
3/4 pound mushrooms | 3 small tomatoes | ||
2 pounds yellow squash | 2 pounds zucchini |
Thursday
Chicken Tarragon
with Spiced Pickled Beets
Prep 15m | Cook 30m | Total 45m
Fiber 3g | Protein 34g
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
Food
Steps
This Meal’s Grocery List
3 tablespoons xylitol | 3 whole cloves |
2 tablespoons extra virgin coconut oil |
4 cups sliced canned beets |
3/4 cup cider vinegar | 1 (8 ounce) jar prepared Dijon-style mustard |
2 tablespoons butter | 1 cup heavy cream |
2 bay leaves | 1 teaspoon salt | ||
4 whole black peppercorns | 1 tablespoon chopped fresh tarragon |
2 pounds skinless, boneless chicken breast halves |
2 small onions |
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
Food
Steps
This Meal’s Grocery List
2/3 cup tahini |
2 tablespoons extra virgin coconut oil |
1/2 cup lemon juice | 1/2 cup water |
1/4 teaspoon coconut aminos |
3/4 teaspoon black pepper | 1 teaspoon salt |
3 pounds catfish |
2 tablespoons fresh parsley | 1/2 ounce garlic, whole | ||
18 cups kale |
4-1/2 cups vegetable broth |
Saturday
Greek Salmon
with Baby Zucchini Salad
Prep 20m | Cook 20m | Total 40m
Fiber 6g | Protein 37g
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
Food
Steps
This Meal’s Grocery List
1/4 cup extra virgin coconut oil | 1/3 cup smoked extra virgin olive oil |
1 tablespoon lemon juice |
1/3 cup balsamic vinegar | 1/2 ounce Greek olives |
2-1/2 ounces feta cheese |
1/4 teaspoon salt |
8 (5 ounce) salmon fillets, with skin |
2 tablespoons and 1/2 teaspoon fresh basil | 15 Squash, zucchini, baby, raw | ||
2 red onions | 3 red bell pepper | ||
4 tomatoes |
Sunday
5 Minute Tri-Tip
with Sweet Summer Salad
Prep 25m | Cook 5m | Total 30m
Fiber 9g | Protein 37g
Food
- 1/4 cup garlic powder
- 2 tablespoons salt
- 2 tablespoons ground black pepper
- 2-3/4 pounds tri tip roast
Steps
Food
Steps
This Meal’s Grocery List
3 tablespoons lime juice |
2 tablespoons black pepper | 1/4 cup garlic powder | ||
2 tablespoons salt |
2-3/4 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw |
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 |
Grocery List
2 tablespoons sesame seeds | 3 tablespoons steak seasoning | ||
2/3 cup tahini | 3 tablespoons xylitol | ||
3 whole cloves |
1/2 cup and 3 tablespoons extra virgin coconut oil | coconut oil cooking spray |
1/2 cup and 1 tablespoon and 2 teaspoons lemon juice | 3 tablespoons lime juice | ||
1 cup water |
4 cups sliced canned beets | 3 cups Crushed Tomatoes |
1/3 cup balsamic vinegar | 3/4 cup cider vinegar | ||
1/2 ounce Greek olives | 1 (8 ounce) jar prepared Dijon-style mustard |
1/4 teaspoon coconut aminos |
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 |
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 |
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 |
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 |
4-1/2 cups vegetable broth |
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