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
Crab Encrusted Grouper
with Bok Choy Mixed Veggies
Prep 10m | Cook 30m | Total 40m
Fiber 6g | Protein 50g
Food
- 1/4 cup parmesan cheese
- 1/4 cup almond meal
- 1/4 cup chopped red bell pepper
- 1/4 cup chopped yellow bell pepper
- 4 green onions, chopped
- 1/2 jalapeno pepper, seeded and minced
- 1/2 cup butter, melted
- 2 (6 ounce) cans crabmeat, drained and flaked
- 1/4 cup shredded mozzarella cheese
- 8 (6 ounce) fillets grouper
Steps
Food
Steps
This Meal’s Grocery List
1/4 cup almond meal |
2 teaspoons extra virgin coconut oil |
3/4 pound crabmeat |
1/2 cup butter | 1/4 cup parmesan cheese | ||
1 ounce Cheese, mozzarella, part skim milk |
2 tablespoons coconut aminos |
3 pounds grouper fillets |
1/2 pound green beans |
1 medium head bok choy | 4 carrots | ||
4 green onions | 1 jalapeno chile pepper | ||
1 red bell pepper | 2 shallot | ||
1/4 cup yellow bell pepper |
5 ounces low sodium, low fat vegetable broth |
Tuesday
South American Roast Pork
with Bell Pepper Salad
Prep 15m | Cook 40m | Total 55m
Fiber 9g | Protein 36g
Food
- 4 cloves garlic
- 2 teaspoons kosher salt
- 1 teaspoon ground black pepper
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon ground coriander
- 3 tablespoons lime juice
- 3 tablespoons orange juice
- 3 tablespoons extra virgin coconut oil
- 1 1/2 teaspoons white wine vinegar
- 1 (4 pound) pork shoulder roast
Steps
Food
Steps
This Meal’s Grocery List
3 tablespoons lime juice | 3 tablespoons orange juice |
1 1/2 teaspoons white wine vinegar |
1 1/2 cup extra virgin coconut oil |
4 cloves garlic | 1/4 teaspoon salt | ||
2 teaspoons kosher salt | 1 teaspoon ground cumin | ||
1 teaspoon ground black pepper | 1 teaspoon ground coriander | ||
1 teaspoon dried oregano |
1 (4 pound) pork shoulder roast |
1/2 ounce garlic, whole | 2-1/4 pounds green bell pepper | ||
2 red onion | 3 roma (plum) tomato |
Wednesday
Steak Adobo
with Baconated Cabbage
Prep 20m | Cook 12m | Total 32m
Fiber 12g | Protein 47g
Food
- 2 limes, juiced
- 2 tablespoons minced garlic
- 2 teaspoons dried oregano
- 2 teaspoons ground cumin
- 1/4 cup finely chopped canned chipotle peppers in adobo sauce
- adobo sauce from canned chipotle peppers to taste
- 8 (8 ounce) beef sirloin steaks
- salt and pepper to taste
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1/2 teaspoon extra virgin coconut oil |
3 tablespoons and 1-3/4 teaspoons distilled white vinegar |
2 tablespoons adobo sauce from chipotle peppers | 1 (7 ounce) can chipotle peppers in adobo sauce |
1-1/4 teaspoons black pepper | 2 teaspoons dried oregano | ||
2 teaspoons ground cumin | 1-1/2 teaspoons salt |
5 ounces bacon | 4 pounds top sirloin |
3-1/4 pounds cabbage | 2 stalks celery | ||
1/2 ounce garlic, whole | 1 large green bell pepper | ||
2 lime | 1 onions |
Thursday
Baked Walleye
with Baked Lemon-Pepper Zucchini
Prep 10m | Cook 20m | Total 30m
Fiber 6g | Protein 36g
Food
- 4 eggs
- 2 tablespoons water
- 2/3 cup almond flour
- 2/3 cup golden flax meal
- 2/3 cup grated Parmesan cheese
- 2 teaspoons seasoned salt
- 8 (4 ounce) fillets walleye
Steps
Food
Steps
This Meal’s Grocery List
2/3 cup dry bread crumbs |
2 teaspoons seasoned salt |
2 tablespoons water |
1/2 cup and 1 tablespoon butter | 4 eggs | ||
2 ounces Parmesan cheese |
1/4 cup and 2 tablespoons lemon pepper |
2 pounds Finfish, pike, walleye, raw |
2/3 cup potato flakes | 2-1/2 pounds zucchini |
Friday
Chicken Citrus
with Cajun Asparagus
Prep 10m | Cook 1h | Total 1h 10m
Fiber 12g | Protein 40g
Food
- 1 (3 pound) whole chicken, rinsed and patted dry
- 1 grapefruit, cut in half
- 1 tablespoon extra virgin coconut oil
- 3/4 teaspoon seasoned salt
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1 teaspoon Cajun seasoning | 3/4 teaspoon seasoned salt |
1 tablespoon and 1 teaspoon extra virgin coconut oil |
4 pounds whole chicken |
4 pounds asparagus | 2 grapefruit |
Saturday
Delicate Parmesan Tilapia
with Broccoli Salad
Prep 5m | Cook 10m | Total 15m
Fiber 6g | Protein 34g
Food
- 1/2 cup Parmesan cheese
- 1/4 cup butter, softened
- 3 tablespoons Greek yogurt
- 2 tablespoons fresh lemon juice
- 1/4 teaspoon dried basil
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon onion powder
- 1/8 teaspoon celery salt
- 2 pounds tilapia fillets
Steps
Food
Steps
This Meal’s Grocery List
3 tablespoons dry roasted sunflower seeds | 1/4 cup and 2 teaspoons raisins |
2 tablespoons lemon juice | 3 tablespoons orange juice |
1 tablespoon and 1-1/2 teaspoons fat-free mayonnaise | 1 (16 ounce) jar mayonnaise |
1/4 cup butter | 1-1/2 ounces Parmesan cheese | ||
1/4 cup and 2 tablespoons yogurt |
1/4 teaspoon black pepper | 1/8 teaspoon celery salt | ||
1/4 teaspoon dried basil | 1/8 teaspoon onion powder |
2 pounds tilapia (bream) |
1-1/4 pounds Broccoli, raw | 3 red onion |
Sunday
Roast Beef
with Southwest Veggie Skillet
Prep 15m | Cook 8h | Total 8h 15m
Fiber 6g | Protein 43g
Food
- 3-1/2 pounds rump roast
- 1 large can chicken broth
- 1 large can slice mushrooms
- 1/4 teaspoon glucomannan (konjac) flour
- 1/2 teaspoon salt
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons extra virgin coconut oil |
2 teaspoons ground cumin | 1/8 teaspoon salt |
3-1/2 pounds rump roast |
1 bunch cilantro | 2 ears fresh sweet, yellow corn | ||
1/2 ounce garlic, whole | 1 lime | ||
3 onions | 8 roma (plum) tomato | ||
14 ounces summer squash | 1/2 pound zucchini |
2 (10.5 ounce) cans Campbell’s Cond. Beef Broth Dbl Rich CAM | 2 (10.75 ounce) cans condensed cream of mushroom soup |
This Week’s Grocery List
2/3 cup dry bread crumbs | 1/4 cup Progresso Bread Crumbs-Parmesan PLB | ||
1 cup seasoned bread crumbs |
1 tablespoon and 1 teaspoon Cajun seasoning | 3 tablespoons dry roasted sunflower seeds | ||
1/2 teaspoon kosher salt | 1/4 cup and 2 teaspoons raisins | ||
2-3/4 teaspoons seasoned salt |
3/4 cup and 1 teaspoon extra virgin coconut oil | 2 teaspoons extra virgin coconut oil | ||
1 tablespoon and 1/2 teaspoon extra virgin coconut oil |
2 tablespoons lemon juice | 3 tablespoons orange juice | ||
2 tablespoons water |
3/4 pound crabmeat |
3 tablespoons and 1-3/4 teaspoons distilled white vinegar | 1 tablespoon and 1-1/2 teaspoons fat-free mayonnaise | ||
1 (16 ounce) jar mayonnaise |
1-1/4 cups and 1 tablespoon butter | 1 ounce Cheese, mozzarella, part skim milk | ||
4 eggs | 3-1/2 ounces Parmesan cheese | ||
1/4 cup and 2 tablespoons yogurt |
2 tablespoons adobo sauce from chipotle peppers | 1 (7 ounce) can chipotle peppers in adobo sauce | ||
2 tablespoons reduced-sodium soy sauce |
2-1/4 teaspoons black pepper | 1/8 teaspoon celery salt | ||
1/4 teaspoon dried basil | 2 teaspoons dried oregano | ||
1 tablespoon and 1 teaspoon ground cumin | 1/4 cup and 2 tablespoons lemon pepper | ||
1/8 teaspoon onion powder | 2 teaspoons salt |
5 ounces bacon | 2 pounds Finfish, pike, walleye, raw | ||
3 pounds grouper fillets | 3-1/2 pounds rump roast | ||
2 pounds tilapia (bream) | 4 pounds top sirloin | ||
2 pounds tuna | 4 pounds whole chicken |
1/2 pound green beans |
4 pounds asparagus | 1 medium head bok choy | ||
1-1/4 pounds Broccoli, raw | 3-1/4 pounds cabbage | ||
4 carrots | 2 stalks celery | ||
1 bunch cilantro | 2 ears fresh sweet, yellow corn | ||
1 ounce garlic, whole | 2 grapefruit | ||
2-1/2 pounds green bell pepper | 4 green onions | ||
1 jalapeno chile pepper | 3 lime | ||
3 onions | 2/3 cup potato flakes | ||
1 red bell pepper | 4 red onion | ||
11 roma (plum) tomato | 2 shallot | ||
14 ounces summer squash | 1/4 cup yellow bell pepper | ||
3 pounds zucchini |
2 (10.5 ounce) cans Campbell’s Cond. Beef Broth Dbl Rich CAM | 2 (10.75 ounce) cans condensed cream of mushroom soup | ||
5 ounces low sodium, low fat vegetable broth |
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