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



Spiced Shrimp



with Stuffed Eggplant



Prep 15m | Cook 10m | Total 25m
Fiber 3g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Spiced Shrimp

Food

  • 1-1/4 large cloves garlic
  • 1 tablespoon and 1 teaspoon coarse salt
  • 3/4 teaspoon cayenne pepper
  • 1-1/4 teaspoons paprika
  • 2 tablespoons and 2 teaspoons extra virgin coconut oil
  • 2-3/4 teaspoons lemon juice
  • 2-3/4 pounds large shrimp, peeled and deveined
  • 10-1/2 wedges lemon, for garnish

Steps

  1. Preheat grill for medium heat.
  2. In a small bowl, crush the garlic with the salt. Mix in cayenne pepper and paprika, and then stir in olive oil and lemon juice to form a paste. In a large bowl, toss shrimp with garlic paste until evenly coated.
  3. Lightly oil grill grate. Cook shrimp for 2 to 3 minutes per side, or until opaque. Transfer to a serving dish, garnish with lemon wedges, and serve.

Food

  • 1-1/2 eggplant, cut into 1/4-inch thick slices
  • salt and pepper to taste
  • 1-1/2 cups grated halloumi cheese
  • 3 tablespoons lemon juice
  • 1-1/2 teaspoons lemon zest
  • 1 tablespoon chopped fresh mint
  • 1-1/2 pinches cayenne pepper

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil.
  2. Season the eggplant slices with salt and pepper on both sides. Arrange onto the prepared baking sheet so the slices do not overlap. Bake in the preheated oven until the eggplant has softened and become slightly dry, about 10 minutes.
  3. While the eggplant is baking, combine the halloumi, lemon juice, lemon zest, mint, and cayenne pepper in a bowl until evenly blended; set aside until the eggplant has cooked. Place a dollop of the cheese mixture onto the narrow end of each eggplant slice. Roll the slices up into cylinders and serve.


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 1 teaspoon kosher salt
Basic Cooking Ingredients
2 tablespoons and 2 teaspoons extra virgin coconut oil
Beverages
3 tablespoons and 2-3/4 teaspoons lemon juice
Deli
6 ounces halloumi, halumi
Herbs and Spices
3/4 teaspoon cayenne pepper 1-1/4 teaspoons paprika
1/8 teaspoon salt
Meats, Fish and Seafood
2-3/4 pounds shrimp
Other
1 lemon (for zesting)
Produce
1-3/4 pounds eggplant 1 sprig fresh mint
1/2 ounce garlic, whole 2 lemon

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Tuesday



Hoisin Salmon



with Nopale Salad



Prep 1h | Cook 30m | Total 1h30m
Fiber 12g | Protein 42g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Hoisin Salmon

Food

  • 1/4 cup and 3 tablespoons reduced-sodium soy sauce
  • 1/3 cup hoisin sauce
  • 1 tablespoon and 1 teaspoon chili garlic sauce
  • 2 tablespoons and 2 teaspoons fresh lemon juice
  • 1 tablespoon and 1 teaspoon grated fresh ginger root
  • 1-1/4 cloves garlic, pressed
  • 2 tablespoons and 2 teaspoons extra virgin coconut oil
  • 8 (6 ounce) skinless, boneless salmon fillets

Steps

  1. Whisk together the soy sauce, hoisin sauce, chili sauce, lemon juice, ginger, garlic, and extra virgin coconut oil in a 9×13 inch baking dish. Place the salmon fillets into the marinade, and turn to evenly coat. Cover the dish with plastic wrap, and marinate in the refrigerator for 30 minutes.
  2. Preheat an oven to 350 degrees F (175 degrees C). Remove and discard the plastic wrap from the salmon, use a spoon to scoop up the marinade that has collected in the bottom of the baking dish, and drizzle it over the salmon fillets.
  3. Bake in the preheated oven until the salmon flakes easily with a fork, about 30 minutes.

Food

  • 1-1/2 (16 ounce) jars nopales – drained, rinsed, and dried
  • 3 cups chopped tomatoes
  • 3/4 cup diced onion
  • 7-1/2 jalapeno peppers, seeded and minced
  • 3/4 cup fresh cilantro leaves
  • 3 lemons
  • 3/4 teaspoon garlic salt (optional)

Steps

  1. In a medium size mixing bowl, combine cactus, tomatoes, onions, jalapenos and cilantro. Squeeze the juice from both lemons over the mixture. Cover and refrigerate for at least 1 hour. Sprinkle with garlic salt (if you’d like) and serve.


This Meal’s Grocery List

Basic Cooking Ingredients
2 tablespoons and 2 teaspoons extra virgin coconut oil
Beverages
2 tablespoons and 2 teaspoons lemon juice
Condiments and Salad Dressings
1 ounce chili garlic sauce
Ethnic Foods
1/3 cup hoisin sauce 1/4 cup and 3 tablespoons reduced-sodium soy sauce
Herbs and Spices
3/4 teaspoon garlic salt
Meats, Fish and Seafood
3 pounds salmon
Produce
1-1/2 pounds canned nopales (cactus) 1 bunch cilantro
1 tablespoon and 1 teaspoon fresh ginger root 1/2 ounce garlic, whole
8 jalapeno chile pepper 3 lemon
2 onions 5 tomatoes

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Wednesday



White Wine Pork Chops



with Quick Mushrooms



Prep 10m | Cook 15m | Total 25m
Fiber 3g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



White Wine Pork Chops

Food

  • 3 tablespoons butter
  • 8 boneless pork chops
  • salt, to taste
  • ground black pepper, to taste
  • 3/4 cup white wine
  • 3/4 cup heavy cream
  • 1 (8 ounce) package sliced fresh mushrooms

Steps

  1. Melt butter in a large skillet over medium heat. Season pork chops with salt and pepper, and arrange in a single layer in pan. Pan-fry for 2 minutes on each side to brown. Pour in wine, and continue cooking for 6 minutes. Remove chops from pan.
  2. Pour cream into the skillet, and then add mushrooms. Increase heat to high; cook for 5 minutes, stirring frequently, until sauce reduces and thickens. Return chops to pan to warm before serving.

Food

  • 1/4 cup and 2 tablespoons butter
  • 9 cups fresh button mushrooms, sliced
  • 1 tablespoon seasoned salt

Steps

  1. In a skillet, over medium heat, melt the butter. Add mushrooms, and sprinkle with seasoned salt. Cook, stirring occasionally, until mushrooms soften and become darker in color, about 10 minutes.


This Meal’s Grocery List

Baking Supplies
1 tablespoon seasoned salt
Beverages
3/4 cup white wine
Dairy, Eggs and Milk
1/2 cup and 1 tablespoon butter 3/4 cup heavy cream
Herbs and Spices
1/2 teaspoon black pepper 1/8 teaspoon salt
Meats, Fish and Seafood
3-1/4 pounds boneless pork loin chops
Produce
2 pounds mushrooms

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Thursday



Lemon Garlic Cod



with Fried Spinach



Prep 15m | Cook 15m | Total 30m
Fiber 21g | Protein 42g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Lemon Garlic Cod

Food

  • 8 (6 ounce) cod fillets
  • 2 tablespoons and 2 teaspoons extra virgin coconut oil
  • salt and ground black pepper to taste
  • 2 bunches fresh chives, coarsely chopped
  • 4 lemons, sliced
  • 4 cloves garlic, sliced

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Cut 4 large squares of heavy-duty aluminum foil. Brush each fillet with extra virgin coconut oil and sprinkle with salt and black pepper. Place each fillet in the center of an aluminum foil square. Lay lemon slices down the length of each fillet and sprinkle garlic slices and chives over the top. Fold foil over the fish and turn the edges over 2 or 3 times; flatten to seal the packets.
  3. Bake in the preheated oven until the fish is opaque and flakes easily with a fork, 15 to 20 minutes.

Food

  • 4 (10 ounce) packages baby spinach, rinsed
  • 4 cups fresh shiitake mushrooms, stemmed and quartered
  • 4 medium onion, coarsely chopped
  • 1/4 cup extra virgin coconut oil
  • garlic powder to taste

Steps

  1. Heat the extra virgin coconut oil in a wok, or large frying pan over medium-high heat. Add the mushrooms and onion, and saute until they are about halfway done. Dump in the spinach, and liberally sprinkle with garlic powder. Fry until the spinach has wilted, about 5 to 7 minutes.


This Meal’s Grocery List

Basic Cooking Ingredients
1/3 cup and 1 tablespoon and 1 teaspoon extra virgin coconut oil
Herbs and Spices
1/8 teaspoon garlic powder 1/8 teaspoon salt
Meats, Fish and Seafood
16 (3 ounce) fillets cod
Produce
4-2/3 cups fresh chives 2-1/2 pounds fresh spinach
1/2 ounce garlic, whole 5 lemon
4 onions 1-1/4 pounds shiitake mushrooms

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Friday



Chipotle Chicken



with Sautéed Cabbage



Prep 20m | Cook 50m | Total 1h10m
Fiber 6g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Chipotle Chicken

Food

  • 8 chicken leg quarters
  • 1 1/2 cups milk
  • 1 cup sour cream
  • 2 chipotle peppers in adobo sauce
  • 2 tablespoons chicken bouillon granules
  • 1 tablespoon butter
  • salt to taste

Steps

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Roast the chicken legs in the preheated oven until the skin is crispy, and the meat is cooked through, 30 to 40 minutes.
  3. While the chicken is roasting, puree the milk, sour cream, chipotle peppers, and chicken bouillon granules in a blender until smooth. Melt the margarine in a large pan over medium heat. Pour in the chipotle puree, bring to a simmer, reduce heat to low, and season with salt to taste. Add the cooked chicken legs, and simmer for about 10 minutes, until chicken has taken on the flavor of the sauce.

Food

  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 1 head red cabbage, chopped
  • 1 onion, chopped
  • 2 small red bell pepper, chopped
  • 2 small yellow bell pepper, chopped
  • salt and ground black pepper to taste

Steps

  1. Heat extra virgin coconut oil in a large skillet over high heat; cook and stir cabbage, onion, red bell pepper, and yellow bell pepper in the hot oil, stirring every 30 seconds, until tender, 5 to 7 minutes. Season with salt and pepper.


This Meal’s Grocery List

Basic Cooking Ingredients
1/2 ounce margarine 1/4 cup and 2 tablespoons extra virgin coconut oil
Dairy, Eggs and Milk
1-1/2 cups milk 1 cup sour cream
Ethnic Foods
1 (7 ounce) can chipotle peppers in adobo sauce
Herbs and Spices
3/4 teaspoon salt
Meats, Fish and Seafood
8 chicken legs
Produce
1 medium head Cabbage, red, raw 3 onions
2 red bell pepper 1 cup yellow bell pepper
Soup
2 tablespoons chicken bouillon granules

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Saturday



Greek Catfish



with Fresh Tomato Salad



Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 43g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Greek Catfish

Food

  • 8 (8 ounce) fillets catfish
  • Greek seasoning, or to taste
  • 5 ounces crumbled feta cheese
  • 6 toothpicks
  • 1 tablespoon and 1 teaspoon dried mint
  • 2 tablespoons and 2 teaspoons extra virgin coconut oil

Steps

  1. Preheat grill for medium heat and lightly oil the grate.
  2. Season both sides of each catfish fillet with Greek seasoning. Sprinkle feta cheese and mint over one side of each fillet; drizzle olive oil over the cheese and mint. Beginning with narrower end, roll fish tightly around the filling and secure with a toothpick.
  3. Cook on preheated grill until the fish flakes easily with a fork, 20 to 25 minutes.

Food

  • 8-1/2 tomatoes, diced
  • 1-3/4 onion, chopped
  • 1-3/4 cucumber, sliced
  • 1-3/4 green bell pepper, chopped
  • 3/4 cup and 1 tablespoon and 2 teaspoons chopped fresh basil
  • 3/4 cup and 1 tablespoon and 2 teaspoons chopped parsley
  • 3 tablespoons and 1-1/4 teaspoons crushed garlic
  • salt and pepper to taste
  • 3 tablespoons and 1-1/4 teaspoons white wine vinegar

Steps

  1. In a large bowl, combine the tomato, onion, cucumber, bell pepper, basil, parsley, garlic and vinegar. Toss and add salt and pepper to taste. Chill and serve.


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 1 teaspoon Greek-style seasoning
Basic Cooking Ingredients
2 tablespoons and 2 teaspoons extra virgin coconut oil
Condiments and Salad Dressings
3 tablespoons and 1-1/4 teaspoons white wine vinegar
Dairy, Eggs and Milk
5 ounces feta cheese
Herbs and Spices
1 tablespoon and 1-1/4 teaspoons Peppermint, dried 1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds catfish
Produce
2 large cucumber 3/4 cup and 1 tablespoon and 2 teaspoons fresh basil
3/4 cup and 1 tablespoon and 2 teaspoons fresh parsley 1 ounce garlic, whole
7 ounces green bell pepper 2 onions
2-3/4 pounds tomatoes

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Sunday



India Salmon



with Moroccan Cooked Pepper Salad



Prep 15m | Cook 15m | Total 30m
Fiber 9g | Protein 45g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



India Salmon

Food

  • 2 cups fat-free plain yogurt
  • 1 tablespoon cayenne pepper
  • 12 cloves garlic, minced
  • 4 (2 inch) pieces fresh ginger root, minced
  • 1/4 cup cilantro, finely chopped
  • 2 tablespoons ground coriander seed
  • 2 teaspoons ground cumin
  • 2 teaspoons salt
  • 1/2 teaspoon ground turmeric
  • 8 (6 ounce) skinless, boneless salmon fillets

Steps

  1. Combine the yogurt, cayenne pepper, garlic, ginger, cilantro, ground coriander, cumin, salt and turmeric in a resealable plastic bag. Close bag and mix everything together until evenly combined. Add the salmon and toss until well coated with the marinade; marinate overnight.
  2. Preheat the oven broiler. Lightly grease a baking pan.
  3. Remove salmon from marinade and shake off excess; discard remaining marinade. Place onto prepared baking pan and broil in preheated oven until salmon flakes easily with a fork, five to seven minutes per side.

Food

  • 4 green bell peppers
  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 8 fresh tomatoes, peeled and chopped
  • 1 tablespoon and 1 teaspoon sugar
  • 1 tablespoon paprika
  • 2 teaspoons fresh parsley
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • 1/2 teaspoon garlic powder
  • ground black pepper to taste
  • 2 (2.25 ounce) cans sliced green olives

Steps

  1. Preheat the oven broiler.
  2. Place the green bell peppers on a baking sheet, and broil, turning occasionally, 5 minutes, or until tender and scorched on all sides. Remove from heat, peel, and chop.
  3. Heat the extra virgin coconut oil in a skillet, and mix in the peppers and tomatoes. Stir in sugar. Season with paprika, parsley, cumin, salt, garlic powder, and pepper. Continue cooking until tomatoes are heated through. Serve topped with olives.


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 1 teaspoon white sugar
Basic Cooking Ingredients
1/4 cup and 2 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
1 (5 ounce) jar green olives, pitted and halved
Dairy, Eggs and Milk
2 cups yogurt
Herbs and Spices
1 teaspoon black pepper 1 tablespoon cayenne pepper
1/2 teaspoon garlic powder 2 tablespoons ground coriander
1 tablespoon ground cumin 1/8 teaspoon ground turmeric
1 tablespoon paprika 1 tablespoon salt
Meats, Fish and Seafood
3 pounds salmon
Produce
1 bunch cilantro 1/2 cup fresh ginger root
2 teaspoons fresh parsley 1-1/2 ounces garlic, whole
1 large green bell pepper 8 tomatoes

Go To Full Week’s Grocery List

This Week’s Grocery List

Baking Supplies
1 tablespoon and 1 teaspoon Greek-style seasoning 1 tablespoon and 1 teaspoon kosher salt
1 tablespoon seasoned salt 1 tablespoon and 1 teaspoon white sugar
Basic Cooking Ingredients
1/2 ounce butter 1-2/3 cups extra virgin coconut oil
Beverages
1/3 cup and 1 tablespoon and 1 teaspoon lemon juice 3/4 cup white wine
Condiments and Salad Dressings
1 ounce chili garlic sauce 1 (5 ounce) jar green olives, pitted and halved
3 tablespoons and 1-1/4 teaspoons white wine vinegar
Dairy, Eggs and Milk
1/2 cup and 1 tablespoon butter 5 ounces feta cheese
3/4 cup heavy cream 1-1/2 cups milk
1 cup sour cream 2 cups yogurt
Deli
6 ounces halloumi, halumi
Ethnic Foods
1 (7 ounce) can chipotle peppers in adobo sauce 1/3 cup hoisin sauce
1/4 cup and 3 tablespoons reduced-sodium soy sauce
Herbs and Spices
1-1/2 teaspoons black pepper 1 tablespoon and 3/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder 3/4 teaspoon garlic salt
2 tablespoons ground coriander 1 tablespoon ground cumin
1/8 teaspoon ground turmeric 1 tablespoon and 1-1/4 teaspoons paprika
1 tablespoon and 1-1/4 teaspoons Peppermint, dried 1 tablespoon and 1 teaspoon salt
Meats, Fish and Seafood
3-1/4 pounds boneless pork loin chops 4 pounds catfish
8 chicken legs 16 (3 ounce) fillets cod
6 pounds salmon 2-3/4 pounds shrimp
Other
1 lemon (for zesting)
Produce
1 medium head Cabbage, red, raw 1-1/2 pounds canned nopales (cactus)
1 bunch cilantro 2 large cucumber
1-3/4 pounds eggplant 3/4 cup and 1 tablespoon and 2 teaspoons fresh basil
4-2/3 cups fresh chives 1/2 cup and 1 tablespoon and 1 teaspoon fresh ginger root
1 sprig fresh mint 3/4 cup and 2 tablespoons and 1 teaspoon fresh parsley
2-1/2 pounds fresh spinach 3 ounces garlic, whole
9 ounces green bell pepper 8 jalapeno chile pepper
9 lemon 2 pounds mushrooms
2-1/4 pounds onions 2 red bell pepper
1-1/4 pounds shiitake mushrooms 6-1/4 pounds tomatoes
1 cup yellow bell pepper
Soup
2 tablespoons chicken bouillon granules

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