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



Poached Tuna Steaks



with Cauliflower Salad



Prep 15m | Cook 15m | Total 30m
Fiber 12g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Poached Tuna Steaks

Food

  • 6 cups water
  • 1/4 cup fresh lemon juice
  • 1 tablespoon cayenne pepper
  • salt and pepper to taste
  • 8 (4 ounce) albacore tuna steaks
  • 12 kumquats – rinsed, seeded and sliced
  • 1-1/3 cups chopped fresh cilantro

Steps

  1. In a medium saucepan over medium heat, mix water, lemon juice, and cayenne pepper. Season with salt and pepper. Bring to a gentle boil.
  2. Place tuna steaks into the mixture, and sprinkle with kumquats and cilantro. Cook 15 minutes, until fish is easily flaked with a fork.

Food

  • 3 cups fresh broccoli florets
  • 3 cups cauliflower, chopped
  • 1 large red onion, sliced in rings
  • 3/4 cup zesty Italian dressing
  • 1/3 cup sunflower seeds

Steps

  1. In a mixing bowl, combine the broccoli, cauliflower, onions and dressing.
  2. Toss, cover and refrigerate. Sprinkle with sunflower seeds before serving.


This Meal’s Grocery List

Baking Supplies
1/3 cup raw sunflower seeds
Beverages
1/4 cup fresh lemon juice 6 cups water
Condiments and Salad Dressings
3/4 cup zesty Italian dressing
Herbs and Spices
1 tablespoon cayenne pepper 1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds albacore tuna
Produce
9 ounces Broccoli, raw 3 cups cauliflower
2 bunches cilantro 1 large red onion
12 ripe kumquats

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Tuesday



Slow Cooked Herbed Turkey



with Sesame Broccoli Salad



Prep 15m | Cook 6h | Total 6h 15m
Fiber 9g | Protein 46g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Slow Cooked Herbed Turkey

Food

  • 4 pounds boneless turkey breast
  • salt and ground black pepper to taste
  • 3 sprigs fresh rosemary, divided
  • 3 sprigs fresh thyme, divided
  • 1 medium white onion, chopped – divided
  • 1/3 cup butter, sliced into pats
  • 1 cup chopped fresh celery leaves
  • 1/2 (750 milliliter) bottle white wine, or more to taste

Steps

  1. Rinse turkey breast and pat dry with paper towels; sprinkle with salt and black pepper. Place 2 rosemary sprigs, 2 thyme sprigs, 1/4 cup chopped onion, and butter slices into turkey breast cavity.
  2. Place celery leaves, remaining white onion, and remaining rosemary and thyme sprigs into a large slow cooker. Lay turkey breast over vegetables and herbs with the top facing down. Pour white wine into cooker and cover.
  3. Cook on High until meat is tender and an instant-read meat thermometer inserted into the thickest part of the breast meat reads 170 degrees (75 degrees C), about 6 hours. Let turkey breast rest for 15 minutes before slicing.

Food

  • 3 tablespoons sesame seeds
  • 2 pounds fresh broccoli, cut into bite size pieces
  • 3 tablespoons rice vinegar
  • 3 tablespoons coconut aminos
  • 3 tablespoons extra virgin olive oil
  • 1 tablespoon xylitol

Steps

  1. Preheat oven to 375 degrees F (190 degrees C). Toast sesame seeds for 3 to 5 minutes, or until the seeds begin to turn golden brown. Set aside.
  2. Bring a large pot of water to a boil. Cook broccoli in boiling water for 3 to 5 minutes, or until desired tenderness. Drain, and transfer to a large bowl.
  3. In a small bowl, whisk together the vinegar, coconut aminos, extra virgin olive oil, Xylitol, and sesame seeds. Pour over broccoli, and toss to coat.


This Meal’s Grocery List

Baking Supplies
3 tablespoons sesame seeds 1 tablespoon xylitol
Basic Cooking Ingredients
3 tablespoons extra virgin olive oil
Beverages
1/2 (750 milliliter) bottle white wine
Condiments and Salad Dressings
3 tablespoons rice vinegar
Dairy, Eggs and Milk
1/3 cup butter
Ethnic Foods
3 tablespoon coconut aminos
Herbs and Spices
1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds boneless turkey breast
Other
1 medium white onion
Produce
2 pounds fresh broccoli 6 ounces celery
3 sprigs fresh rosemary 3 sprigs fresh thyme

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Wednesday



BBQ Trout



with Baked Mushrooms



Prep 10m | Cook 45m | Total 55m
Fiber 6g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



BBQ Trout

Food

  • 2/3 cup coconut aminos
  • 3 tablespoons extra virgin coconut oil
  • 1 teaspoon dried rosemary
  • 6 ounce can tomato paste
  • 3 tablespoons lemon juice
  • 8 (6 ounce) fillets rainbow trout

Steps

  1. In a medium bowl, mix together coconut aminos, extra virgin coconut oil, dried rosemary, tomato paste and lemon juice. Set marinade aside.
  2. Place rainbow trout in a medium baking dish, and pour marinade over the fish. Refrigerate for approximately 1 hour, turning trout once.
  3. Preheat an outdoor grill for medium high heat and lightly oil grate. Drain excess marinade from fish, and transfer to a small saucepan. Bring marinade to a boil, and than remove from heat.
  4. Place trout on the prepared grill. Baste fish with remaining marinade sauce while grilling. Cook approximately 5 minutes on each side, or until tender and easily flaked.

Food

  • 2 pounds fresh mushrooms, quartered
  • 2 onion, diced
  • 2 cloves garlic, chopped
  • 2 green bell pepper, diced
  • 1 teaspoon Italian seasoning
  • 1/2 teaspoon seasoning salt
  • 2 dashes pepper
  • 1/4 cup chopped fresh parsley
  • 1/4 cup water
  • 1/2 cup melted butter

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a 1 quart casserole dish combine mushrooms, onion, garlic, green pepper, Italian seasoning, seasoning salt, pepper and parsley. Pour water and butter over mixture and cover.
  3. Bake in preheated oven for 40 to 45 minutes.


This Meal’s Grocery List

Baking Supplies
1/2 teaspoon seasoned salt
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Beverages
3 tablespoons lemon juice 1/4 cup water
Condiments and Salad Dressings
6 ounce can tomato paste
Dairy, Eggs and Milk
1/2 cup butter
Ethnic Foods
2/3 cup coconut aminos
Herbs and Spices
1 teaspoon black pepper 1-1/4 teaspoons dried rosemary
1 teaspoon Italian seasoning
Meats, Fish and Seafood
3 pounds Finfish, trout, rainbow, wild, raw
Produce
1/4 cup fresh parsley 1/2 ounce garlic, whole
1/2 pound green bell pepper 2 pounds mushrooms
2 onions

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Thursday



Bourbon Pork



with Sesame Snap Peas



Prep 15m | Cook 45m | Total 1h
Fiber 6g | Protein 38g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1 



Bourbon Pork

Food

  • 1/4 cup coconut aminos
  • 1/4 cup bourbon
  • 2 tablespoons xylitol
  • 2 cloves garlic, halved
  • 3 pounds pork tenderloin

Steps

  1. Mix together coconut aminos, bourbon, xylitol, and garlic. Pour over pork, cover, and refrigerate at least 2 hours, turning occasionally.
  2. Preheat oven to 325 degrees F (165 degrees C). Remove pork from marinade, and place on rack of shallow roasting pan.
  3. Bake for 45 minutes or until a meat thermometer registers 145 degrees F (63 degrees C).

Food

  • 2 tablespoons extra virgin coconut oil
  • 1 tablespoon chili oil
  • 6 cups sugar snap peas, trimmed
  • 3 pinches sea salt to taste
  • 3 pinches freshly cracked black pepper
  • 3 tablespoons sesame seeds

Steps

  1. Heat the extra virgin coconut oil and chili oil in a wok or skillet over medium-high heat until the oil shimmers with heat.
  2. Cook and stir the snap peas until they turn bright green and start to become tender, about 4 minutes.
  3. Sprinkle with salt and black pepper as they cook.
  4. Sprinkle peas with sesame seeds, and stir a few times to mix before serving.


This Meal’s Grocery List

Baking Supplies
2 tablespoons xylitol 1/2 teaspoon sea salt
3 tablespoons sesame seeds
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Beverages
1/4 cup bourbon
Ethnic Foods
1/2 ounce chili oil 1/4 cup coconut aminos
Herbs and Spices
1-1/2 teaspoons black pepper
Meats, Fish and Seafood
3 pounds pork tenderloin
Produce
1/2 ounce garlic, whole 1-1/4 pounds snow peas

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Friday



Orange-Ginger Salmon



with Veggie Kale Chips



Prep 20m | Cook 30m | Total 50m
Fiber 6g | Protein 48g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Orange-Ginger Salmon

Food

  • 3 pounds salmon fillet
  • 1-1/2 cups orange juice
  • 1 tablespoon balsamic vinegar
  • 1-1/2 teaspoons finely chopped fresh ginger root
  • salt and ground black pepper to taste

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Place orange juice in a small saucepan over medium low heat. Cook and stir 10 to 15 minutes, until reduced by about 1/2 and thickened. Remove from heat, and allow to cool.
  3. Stir balsamic vinegar and ginger root into orange juice.
  4. Line a medium baking dish with parchment paper. Place salmon fillet on paper, skin side down. Season with salt and pepper. Cover with 1/2 the orange juice mixture.
  5. Bake salmon in the preheated oven 10 to 15 minutes. Brush with remaining marinade, and continue baking 10 to 15 minutes, until easily flaked with a fork.

Food

  • 2 bunches kale, stems removed and leaves ripped into bite-size pieces
  • 2 tablespoons extra virgin coconut oil, or more as needed
  • 2 cloves garlic, pressed (optional)
  • 2 tablespoons vinegar
  • salt to taste

Steps

  1. Preheat oven to 250 degrees F (120 degrees C).
  2. Place kale leaves in a large resealable bag. Mix extra virgin coconut oil and garlic together in a bowl; pour over kale. Seal and shake bag until kale leaves are evenly coated. Add vinegar to bag, reseal bag, and shake until coated. Spread leaves evenly onto a baking sheet.
  3. Bake in the preheated oven until crisp, 20 to 25 minutes. Season with salt.


This Meal’s Grocery List

Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Beverages
1-1/2 cups orange juice
Condiments and Salad Dressings
1 tablespoon balsamic vinegar 2 tablespoons distilled white vinegar
Herbs and Spices
1/8 teaspoon salt
Meats, Fish and Seafood
3 pounds sockeye salmon
Produce
1-1/2 teaspoons fresh ginger root 1/2 ounce garlic, whole
13-1/3 cups kale

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Saturday



Roast Sirloin



with Cucumber Salad



Prep 30m | Cook 2h15m | Total 2h 45m
Fiber 3g | Protein 54g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Roast Sirloin

Food

  • 2 tablespoons extra virgin coconut oil
  • 1 (3 pound) beef sirloin tip roast
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 2 cups brewed coffee
  • 1-1/2 cups water
  • 1-1/2 cups beef broth
  • 6 basil leaves
  • 1 tablespoon salt
  • 1 teaspoon ground black pepper
  • 1 tablespoon konjac flour (glucomannan)
  • salt to taste

Steps

  1. Heat extra virgin coconut oil in stock pot over medium heat; sear roast in the hot oil until slightly browned, about 2 minutes per side.
  2. Remove roast from pot and place on a plate. Cook and stir onion and garlic in the hot oil until onion is lightly browned, 10 to 15 minutes.
  3. Return seared roast to the stock pot; pour coffee and 1 1/2 cup water over roast. Add beef broth, basil leaves, 1 tablespoon salt, and pepper.
  4. Bring broth to a boil; reduce heat to medium low, cover stock pot, and simmer until meat is falling apart, 2 to 3 hours.
  5. Remove and discard basil leaves. Transfer roast to a serving dish and cover with a lid or aluminum foil, keeping the broth in the stock pot over medium heat.
  6. Slowly whisk konjac flour mixture into broth until gravy is smooth and somewhat clear; season with salt. Pour about half the gravy over the roast and pour the rest into a gravy boat for serving.

Food

  • 1/3 cup white vinegar
  • 3 tablespoons chopped fresh parsley
  • 3 tablespoons chopped fresh dill
  • 1 tablespoon minced garlic
  • 3 tablespoons xylitol
  • 1 tablespoon salt
  • 3 seedless cucumber, peeled and chopped

Steps

  1. Whisk together the vinegar, parsley, dill, garlic, xylitol, and salt in a bowl; add the cucumber and stir to coat.
  2. Cover and chill in refrigerator 4 to 8 hours.
  3. Stir well before serving.


This Meal’s Grocery List

Baking Supplies
1 tablespoon konjac flour (glucomannan) 3 tablespoons xylitol
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Beverages
2 cups coffee 1-1/2 cups water
Condiments and Salad Dressings
1/3 cup white vinegar
Herbs and Spices
1 teaspoon black pepper 2 tablespoons salt
Meats, Fish and Seafood
3 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw
Produce
3 large cucumber 1 tablespoon and 1/2 teaspoon fresh basil
1/4 cup and 2 tablespoons fresh dill weed 3 tablespoons fresh parsley
1/2 ounce garlic, whole 3 onions
Soup
1-1/2 cups beef broth

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Sunday



Balsamic Chicken



with Sautéed Spinach



Prep 5m | Cook 20m | Total 25m
Fiber 6g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Balsamic Chicken

Food

  • 2/3 cup balsamic vinegar
  • 1 cup chicken broth
  • 1/4 cup xylitol
  • 2 cloves garlic, minced
  • 2 teaspoons dried Italian herb seasoning
  • 8 skinless, boneless chicken breast halves
  • 2 tablespoons extra virgin coconut oil

Steps

  1. Whisk together the balsamic vinegar, chicken broth, xylitol, garlic, and Italian seasoning in a bowl, place the chicken breasts in the marinade, and marinate for 10 minutes on each side.
  2. Heat the extra virgin coconut oil in a large skillet over medium-high heat. Remove the chicken from the marinade and reserve the marinade.
  3. Place the chicken in the heated pan and cook until they start to brown and are no longer pink inside, about 7 minutes per side.
  4. Pour the marinade into the skillet, and cook until it thickens slightly, turning the chicken breasts over once or twice, about 5 minutes.

Food

  • 1/4 cup extra virgin coconut oil
  • 8 cloves garlic, thinly sliced
  • 2-1/2 pounds fresh spinach (see Note)
  • 2 tablespoons lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon crushed red pepper

Steps

  1. Heat oil in a Dutch oven over medium heat.
  2. Add garlic and cook until beginning to brown, 1 to 2 minutes.
  3. Add spinach and toss to coat.
  4. Cover and cook until wilted, 3 to 5 minutes.
  5. Remove from the heat and add lemon juice, salt and crushed red pepper.
  6. Toss to coat and serve immediately.


This Meal’s Grocery List

Baking Supplies
1/4 cup xylitol
Basic Cooking Ingredients
1/4 cup and 2 tablespoons extra virgin coconut oil
Beverages
2 tablespoons lemon juice
Condiments and Salad Dressings
2/3 cup balsamic vinegar
Herbs and Spices
1/2 teaspoon cayenne pepper 2 teaspoons Italian seasoning
1/2 teaspoon salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
2-1/2 pounds fresh spinach 1 ounce garlic, whole
Soup
7 ounces chicken broth

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
1/2 teaspoon seasoned salt 1/2 cup and 2 tablespoons xylitol
1/3 cup raw sunflower seeds 1/2 teaspoon sea salt
1 tablespoon konjac flour (glucomannan) 1/4 cup and 2 tablespoons sesame seeds
Basic Cooking Ingredients
3 tablespoons olive oil 3/4 cup and 3 tablespoons extra virgin coconut oil
Beverages
1/4 cup bourbon 2 cups coffee
1/2 cup and 1 tablespoon lemon juice 1/2 (750 milliliter) bottle white wine
8-1/4 cups water 1-1/2 cups orange juice
Meats, Fish and Seafood
2 pounds albacore tuna 3 pounds sockeye salmon
3 pounds Finfish, trout, rainbow, wild, raw 3 pounds pork tenderloin
2 pounds skinless, boneless chicken breast halves 3 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw
4 pounds boneless turkey breast
Condiments and Salad Dressings
2/3 cup and 1 tablespoon balsamic vinegar 1/3 cup white vinegar
6 ounce can tomato paste 3 tablespoons rice vinegar
3/4 cup zesty Italian dressing
Dairy, Eggs and Milk
3/4 cup and 1 tablespoon and 1 teaspoon butter
Ethnic Foods
1/2 ounce chili oil 1 cup and 2 tablespoons coconut aminos
Herbs and Spices
1 tablespoon and 1/4 teaspoon black pepper 1 tablespoon and 1/2 teaspoon cayenne pepper
1-1/4 teaspoons dried rosemary 1 tablespoon Italian seasoning
2 tablespoons and 3/4 teaspoon salt
Other
1 white onion
Produce
2-1/2 pounds Broccoli, raw 3 cups cauliflower
6 ounces celery 2 bunches cilantro
3 large cucumber 1 tablespoon and 1/2 teaspoon fresh basil
1/4 cup and 2 tablespoons fresh dill weed 1-1/2 teaspoons fresh ginger root
1/4 cup and 3 tablespoons fresh parsley 3 sprigs fresh rosemary
2-1/2 pounds fresh spinach 3 sprigs fresh thyme
2-1/2 ounces garlic, whole 1/2 pound green bell pepper
13-1/3 cups kale 2 pounds mushrooms
5 onions 1 large red onion
12 ripe kumquats 1-1/4 pounds snow peas
Soup
1-1/2 cups beef broth 7 ounces chicken broth

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