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



  • 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


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

  • 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


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

  • 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


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

  • 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


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



  • 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


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

  • 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


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

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


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

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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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