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



Spanish Beef



with Ruby Mixed Veggies



Prep 20m | Cook 5m | Total 25m
Fiber 12g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Spanish Beef

Food

  • 1/2 cup sherry vinegar
  • 1/2 cup extra virgin coconut oil
  • 1/4 cup Dijon mustard
  • 1/4 cup smoked paprika
  • 8 cloves garlic, minced (optional)
  • salt and ground black pepper to taste
  • 4 pounds very thin flank steak

Steps

  1. Preheat an outdoor grill for high heat, and lightly oil the grate.
  2. Whisk sherry vinegar, extra virgin coconut oil, mustard, paprika, garlic, salt, and pepper together in a large bowl. Place steak in marinade and turn to coat. Marinate at room temperature for 30 minutes.
  3. Cook steak on the preheated grill, turning once, until each side is browned, steak is beginning to firm, and is hot and slightly pink in the center, about 2 minutes per side. An instant-read thermometer inserted into the center should read 140 degrees F (60 degrees C). Transfer steak to a plate and let rest for 5 to 10 minutes before slicing.

Food

  • 4 cups shredded red cabbage
  • 1 red onion, thinly sliced
  • 4 red bell peppers, diced
  • 2 cups sliced sugar snap peas
  • 4 green onions, thinly sliced
  • 2 red jalapeno pepper, finely minced
  • 10 radishes, diced
  • 10 strawberries, diced
  • 2 tablespoons crushed ramen noodles
  • 2 tablespoons slivered almonds

Steps

  1. Combine the red cabbage, red onions, red peppers, sugar snap peas, green onions, jalapeno peppers, and radishes in a large bowl. Toss well. Sprinkle the strawberries, ramen noodles, and almonds on top of the salad.


This Meal’s Grocery List

Baking Supplies
1/2 ounce almonds 1/4 cup smoked paprika
Basic Cooking Ingredients
1/2 cup extra virgin coconut oil
Condiments and Salad Dressings
1 (8 ounce) jar prepared Dijon-style mustard 1/4 pound sherry vinegar
Frozen Foods
2 cups sugar snap peas
Herbs and Spices
1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds flank steak
Pasta, Rice and Beans
1 (3 ounce) package ramen noodles
Produce
1 medium head Cabbage, red, raw 1 ounce garlic, whole
4 green onions 2 jalapeno chile pepper
10 radishes 4 red bell pepper
4 red onion 6 ounces strawberries

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Tuesday



Grilled Swordfish



with Cucumber Salad



Prep 10m | Cook 12m | Total 22m
Fiber 3g | Protein 53g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Grilled Swordfish

Food

  • 1/4 cup extra virgin coconut oil
  • 1/2 cup lemon juice
  • 1 tablespoon and 1 teaspoon Dijon mustard
  • 1 tablespoon and 1 teaspoon finely chopped onion
  • 1 teaspoon ground black pepper
  • 2 teaspoons Cajun seasoning
  • 2 teaspoons chopped fresh cilantro
  • 2 pinches cayenne pepper, or to taste
  • 8 (8 ounce) swordfish steaks

Steps

  1. Combine extra virgin coconut oil, lemon juice, Dijon mustard, onion, black pepper, Cajun seasoning, cilantro, and cayenne pepper in a shallow glass baking dish. Add swordfish steaks, turning to coat with marinade. Cover and refrigerate for at least 30 minutes, turning occasionally.
  2. Preheat an outdoor grill for high heat, and lightly oil the grate.
  3. Grill swordfish steaks for 5 to 6 minutes on each side until the fish flakes easily with a fork.

Food

  • 4 medium cucumbers, peeled and diced
  • 1 (8 ounce) container vanilla low-fat yogurt
  • 1 (8 ounce) container reduced-fat sour cream
  • 1/2 cup diced onion
  • 2 cloves garlic, minced
  • 1 tablespoon dried dill weed
  • salt and pepper to taste

Steps

  1. Drain cucumbers for a few minutes on paper towels. In a serving dish, stir together the yogurt, sour cream, onion, garlic, and dill. Add cucumbers, and gently mix to coat. Season with salt and pepper. Refrigerate for a couple of hours before serving for best flavor.


This Meal’s Grocery List

Baking Supplies
2 teaspoons Cajun seasoning
Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Beverages
1/2 cup lemon juice
Condiments and Salad Dressings
1 (8 ounce) jar prepared Dijon-style mustard
Dairy, Eggs and Milk
1 (8 ounce) container lite sour cream 1 (8 ounce) container vanilla yogurt
Herbs and Spices
1 teaspoon black pepper 1/4 teaspoon cayenne pepper
1 tablespoon dried dill weed 1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds Finfish, swordfish, raw
Produce
1/8 bunch cilantro 3 large cucumber
1/2 ounce garlic, whole 1 onions

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Wednesday



Fiesta Turkey



with Moroccan Carrots



Prep 15m | Cook 20m | Total 35m
Fiber 9g | Protein 41g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Fiesta Turkey

Food

  • 2 teaspoons extra virgin coconut oil
  • 2 onion, chopped
  • 2 pounds shredded cooked turkey
  • 2 teaspoons garlic powder
  • 2 large fresh tomato, chopped
  • 1 cup water
  • 2 tablespoons chopped fresh cilantro
  • salt and pepper to taste

Steps

  1. Heat the oil in a skillet over medium heat, and cook the onion until tender. Mix in turkey, and season with garlic powder. Stir in the tomato. Pour in water, sprinkle with cilantro, and season with salt and pepper. Cover skillet, and simmer 5 minutes, or until heated through.

Food

  • 2 pounds carrots, peeled and sliced into thin rounds
  • 4 cups water
  • 4 cloves garlic, minced
  • 1/4 cup extra virgin coconut oil
  • 1 teaspoon sweet paprika
  • 2 pinches cayenne pepper, or to taste
  • salt and ground black pepper to taste
  • 2 tablespoons wine vinegar
  • 1 teaspoon ground cumin
  • 1/2 cup cilantro leaves

Steps

  1. Combine carrots, water, garlic, extra virgin coconut oil, paprika, cayenne pepper, salt, and black pepper in a shallow pan; bring to a boil over medium-high heat and cook until carrots are tender and water evaporates, about 20 minutes.
  2. Stir vinegar and cumin through the carrot mixture.
  3. Remove the pan from heat and set aside to allow salad to cool to room temperature.
  4. Garnish with cilantro to serve.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil 2 teaspoons extra virgin coconut oil
Beverages
5 cups water
Condiments and Salad Dressings
2 tablespoons white wine vinegar
Herbs and Spices
1/4 teaspoon cayenne pepper 2 teaspoons garlic powder
1 teaspoon ground cumin 1 teaspoon paprika
1/4 teaspoon salt
Meats, Fish and Seafood
2 pounds turkey
Produce
2 pounds carrots 1 bunch cilantro
1/2 ounce garlic, whole 2 onions
3 tomatoes

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Thursday



Bacon Trout



with Green Beans Sesame



Prep 25m | Cook 25m | Total 50m
Fiber 9g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Bacon Trout

Food

  • 1/2 cup butter
  • 2 lemon, juiced
  • 1/4 cup seeded and diced jalapeno pepper
  • 1/4 cup diced green onion
  • 1 clove garlic, minced
  • sea salt and ground black pepper to taste
  • 4 (10 ounce) cleaned whole trout, heads removed
  • 4 sprigs fresh dill
  • 4 slices bacon

Steps

  1. Preheat oven to 400 degrees F (200 degrees C). Line a 9×13-inch glass baking dish with foil.
  2. Place a small saucepan over low heat; heat butter until partially melted. Stir in lemon juice, jalapeno pepper, green onion, and garlic; stir mixture into a paste. Season with sea salt and black pepper.
  3. Place each trout onto a large sheet of aluminum foil and stuff the cavity of each fish with butter paste; place a dill sprig and a bacon strip into the cavity over the butter mixture. Fold foil over fish and wrap edges to seal tightly. Place foil packets in the prepared baking dish.
  4. Bake foil packets until fish flakes easily with a fork, 26 minutes. Let fish sit in foil packet for 5 minutes before unwrapping. To serve, transfer fish from foil to a serving plate; discard bacon. Flesh of fish will be white and skin will peel off.

Food

  • 1-1/2 pounds fresh green beans, trimmed
  • 1/4 cup and 2 tablespoons low sodium soy sauce
  • 1 tablespoon and 1-1/2 teaspoons miso paste
  • 1-1/2 teaspoons red pepper flakes
  • 12 cloves garlic, minced
  • 1 tablespoon grated fresh ginger root
  • 3 tablespoons sesame seeds, toasted

Steps

  1. Place the green beans into a steamer insert and set in a pot over one inch of water. Bring to a boil, cover and steam for 5 minutes. Remove from the heat and transfer beans to a serving bowl.
  2. Meanwhile, in a small bowl, stir together the soy sauce, miso paste, red pepper flakes, garlic and ginger. Pour over the green beans and toss to coat. Sprinkle sesame seeds on top.


This Meal’s Grocery List

Baking Supplies
1/4 teaspoon sea salt 3 tablespoons sesame seeds
Beverages
1/8 teaspoon lemon juice
Dairy, Eggs and Milk
1/2 cup butter
Ethnic Foods
1/4 cup and 2 tablespoons reduced-sodium soy sauce
Herbs and Spices
1-1/2 teaspoons dried red pepper flakes
Meats, Fish and Seafood
1/4 pound bacon 2-1/2 pounds Finfish, trout, rainbow, wild, raw
Natural/Organic Foods
1 tablespoon and 1-1/2 teaspoons Miso
Pasta, Rice and Beans
1-1/2 pounds green beans
Produce
1-1/4 teaspoons fresh dill weed 1 tablespoon fresh ginger root
1-1/2 ounces garlic, whole 2 green onions
2 jalapeno chile pepper

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Friday



Italian Pork Chops



with Roasted Bok Choy



Prep 15m | Cook 1h10m | Total 1h25m
Fiber 15g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Italian Pork Chops

Food

  • 1-1/4 teaspoons extra virgin coconut oil
  • 2 tablespoons and 2 teaspoons extra virgin coconut oil
  • 2-2/3 cups sliced mushrooms
  • 8 (3/4 inch thick) pork loin chops
  • 2-3/4 cloves garlic, crushed
  • 1-1/3 cups chopped onion
  • 1-1/4 (14.5 ounce) cans diced Italian tomatoes, undrained
  • 1-1/4 teaspoons dried basil
  • 3/4 teaspoon dried oregano
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2/3 cup water, if necessary
  • 1-1/4 large green bell pepper, cut in 6 pieces

Steps

  1. Heat 1 teaspoon extra virgin coconut oil in a skillet over medium heat. Stir in mushrooms; cook and stir until mushrooms are tender, 5 to 7 minutes. Transfer the mushrooms to a bowl and set aside.
  2. Heat the remaining 2 tablespoons extra virgin coconut oil in the skillet over medium heat. Add the pork chops, browning on both sides, 7 to 10 minutes. Place the pork chops on a plate, then drain all but 1 tablespoon of drippings from the skillet. Stir in the garlic and onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  3. Pour in the tomatoes, then season with basil, oregano, salt, and pepper. Transfer the pork chops back to the skillet; cover and simmer until the pork chops are tender and no longer pink in the center, about 45 minutes. Stir in some water if the mixture becomes too dry. Place the bell pepper on top of the pork, then add the reserved mushrooms. Continue to simmer until the bell pepper is tender, 5 to 10 minutes.

Food

  • 6 pounds baby bok choy, halved
  • 1/4 cup and 2 tablespoons liquid amino acid (such as Bragg®)
  • 1/4 cup extra virgin coconut oil
  • 18 slices fresh ginger
  • 9 cloves garlic, sliced
  • 1 tablespoon ground turmeric
  • 1 tablespoon curry powder
  • 1-1/2 teaspoons fines herbs
  • 1-1/2 teaspoons dried basil
  • 1/4 teaspoon red pepper flakes
  • freshly ground black pepper to taste

Steps

  1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
  2. Mix bok choy, liquid amino acid, extra virgin coconut oil, ginger, garlic, turmeric, curry powder, fines herbs, basil, red pepper flakes together in a large bowl; season with black pepper. Place coated bok choy on the prepared baking sheet; pour remaining liquid over bok choy.
  3. Bake in the preheated oven until thickest ends of bok choy are tender, 6 to 10 minutes.


This Meal’s Grocery List

Baking Supplies
1 teaspoon fines herbs
Basic Cooking Ingredients
1/3 cup and 2 tablespoons extra virgin coconut oil
Beverages
2/3 cup water
Canned Foods
2 (14.5 ounce) cans whole peeled tomatoes
Condiments and Salad Dressings
3 ounces Bragg Liquid Aminos
Herbs and Spices
1-3/4 teaspoons black pepper 1 tablespoon curry powder
2-3/4 teaspoons dried basil 3/4 teaspoon dried oregano
1/4 teaspoon dried red pepper flakes 3/4 teaspoon ground turmeric
3/4 teaspoon salt
Meats, Fish and Seafood
3-1/4 pounds boneless pork loin chops
Produce
4 medium heads bok choy 1/3 cup and 1 tablespoon fresh ginger root
1 ounce garlic, whole 1/2 pound green bell pepper
7 ounces mushrooms 2 onions

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Saturday



Cilantro Salmon



with Ginger Chayote Squash



Prep 15m | Cook 20m | Total 35m
Fiber 6g | Protein 45g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Focus on WHAT you Eat vs Crazy Calorie Counting

Food

  • 3 pounds salmon
  • 1/4 cup butter
  • 1 cup chopped cilantro
  • 1 fresh jalapeno pepper, seeded and chopped
  • Old Bay Seasoning TM to taste

Steps

  1. Preheat grill for high heat.
  2. Lightly grease one side of a large sheet of aluminum foil. Place salmon on the greased side of foil. Melt the butter in a saucepan over medium heat. Remove from heat, and mix in cilantro and jalapeno. When cilantro is wilted, drizzle butter mixture over the salmon.
  3. Place foil with salmon on the grill. Season with Old Bay. Cook 15 minutes, or until fish is easily flaked with a fork.

Food

  • 3 tablespoons butter
  • 6 chayotes, chopped
  • 1-1/2 teaspoons white sugar
  • 12 cloves garlic, chopped
  • 1 tablespoon red pepper flakes
  • 1 tablespoon chopped fresh ginger
  • salt and ground black pepper to taste

Steps

  1. Heat a large skillet over medium heat, melt butter in the hot skillet, and stir chayotes, sugar, garlic, red pepper flakes, and ginger into butter. Cook, stirring frequently, until chayotes are tender, about 15 minutes; season with salt and black pepper.


This Meal’s Grocery List

Baking Supplies
1-1/2 teaspoons white sugar
Dairy, Eggs and Milk
1/4 cup and 3 tablespoons butter
Herbs and Spices
1 tablespoon dried red pepper flakes 1 teaspoon Old Bay Seasoning TM
1/4 teaspoon salt
Meats, Fish and Seafood
3 pounds salmon
Other
2-3/4 pounds Chayote, fruit, raw
Produce
1 bunch cilantro 1 tablespoon fresh ginger root
1-1/2 ounces garlic, whole 1 jalapeno chile pepper

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Sunday



Rib Roast



with Simple Green Salad



Prep 30m | Cook 1h45m | Total 2h 15m
Fiber 9g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Rib Roast

Food

  • 2 teaspoons lemon-pepper seasoning
  • 2 teaspoons paprika
  • 1 teaspoon garlic salt
  • 3/4 teaspoon dried rosemary, crushed
  • 3/4 teaspoon cayenne pepper
  • 1-1/4 (4 pound) boneless beef rib roast

Steps

  1. Preheat the oven to 350 degrees F (175 degrees C).
  2. In a small dish, mix together the lemon-pepper seasoning, paprika, garlic salt, rosemary and cayenne pepper. Rub over the entire roast.
  3. Place the roast with the fat side up on a roasting rack set inside a shallow roasting pan.
  4. Bake for 1 hour and 40 minutes in the preheated oven, or until the roast reaches your desired degree of doneness, or at least 145 degrees F (63 degrees C) for medium-rare. Medium is recommended: 160 degrees F (70 degrees C). Let the roast rest for 10 to 15 minutes before carving into thin slices.

Food

  • 3/4 cup chopped onion
  • 3/4 cup chopped green bell pepper
  • 3 (10 ounce) packages mixed salad greens
  • 6 thinly sliced chicken deli meat, chopped
  • 1-1/2 tomato, chopped
  • 1/4 teaspoon onion powder
  • 4-1/2 dashes garlic powder
  • 1-1/2 pinches ground black pepper
  • 3 pinches salt
  • 1/4 cup and 1 teaspoon balsamic vinaigrette salad dressing

Steps

  1. Microwave or saute onion and bell pepper until soft; set aside to cool.
  2. In a large salad bowl, combine the onion, pepper, salad greens, deli meat and tomato. Sprinkle with the onion powder, garlic powder, black pepper and salt. Toss to mix.
  3. Pour on enough salad dressing or vinegar to coat, toss again and serve.


This Meal’s Grocery List

Condiments and Salad Dressings
1 (16 fl oz) bottle balsamic vinaigrette salad dressing
Herbs and Spices
3/4 teaspoon black pepper 3/4 teaspoon cayenne pepper
3/4 teaspoon dried rosemary 1-1/2 teaspoons garlic powder
1 teaspoon garlic salt 2 teaspoons lemon pepper
1/4 teaspoon onion powder 2 teaspoons paprika
1/4 teaspoon salt
Meats, Fish and Seafood
5-1/4 pounds Beef rib roast 3 thick slices smoked deli chicken
Produce
1 large green bell pepper 1-3/4 pounds mixed salad greens
2 onions 2 tomatoes

Go To Full Week’s Grocery List

This Week’s Grocery List

Baking Supplies
1/2 ounce almonds 2 teaspoons Cajun seasoning
1 teaspoon fines herbs 1/4 teaspoon sea salt
3 tablespoons sesame seeds 1/4 cup smoked paprika
1-1/2 teaspoons white sugar
Basic Cooking Ingredients
1/2 cup extra virgin coconut oil 3/4 cup and 3 tablespoons and 1 teaspoon extra virgin coconut oil
2 teaspoons extra virgin coconut oil
Beverages
1/2 cup lemon juice 5-2/3 cups water
Canned Foods
2 (14.5 ounce) cans whole peeled tomatoes
Condiments and Salad Dressings
1 (16 fl oz) bottle balsamic vinaigrette salad dressing 3 ounces Bragg Liquid Aminos
1 (8 ounce) jar prepared Dijon-style mustard 1/4 pound sherry vinegar
2 tablespoons white wine vinegar
Dairy, Eggs and Milk
3/4 cup and 3 tablespoons butter 1 (8 ounce) container lite sour cream
1 (8 ounce) container vanilla yogurt
Ethnic Foods
1/4 cup and 2 tablespoons reduced-sodium soy sauce
Frozen Foods
2 cups sugar snap peas
Herbs and Spices
1 tablespoon and 1/2 teaspoon black pepper 1 teaspoon cayenne pepper
1 tablespoon curry powder 2-3/4 teaspoons dried basil
1 tablespoon dried dill weed 3/4 teaspoon dried oregano
1 tablespoon and 1-3/4 teaspoons dried red pepper flakes 3/4 teaspoon dried rosemary
1 tablespoon and 1/2 teaspoon garlic powder 1 teaspoon garlic salt
1 teaspoon ground cumin 3/4 teaspoon ground turmeric
2 teaspoons lemon pepper 1 teaspoon Old Bay Seasoning TM
1/4 teaspoon onion powder 1 tablespoon paprika
1-1/2 teaspoons salt
Meats, Fish and Seafood
1/4 pound bacon 5-1/4 pounds Beef rib roast
3-1/4 pounds boneless pork loin chops 4 pounds Finfish, swordfish, raw
2-1/2 pounds Finfish, trout, rainbow, wild, raw 4 pounds flank steak
3 pounds salmon 3 thick slices smoked deli chicken
2 pounds turkey
Natural/Organic Foods
1 tablespoon and 1-1/2 teaspoons Miso
Other
2-3/4 pounds Chayote, fruit, raw
Pasta, Rice and Beans
1-1/2 pounds green beans 1 (3 ounce) package ramen noodles
Produce
4 medium heads bok choy 1 medium head Cabbage, red, raw
2 pounds carrots 2 bunches cilantro
3 large cucumber 1-1/4 teaspoons fresh dill weed
1/2 cup and 1 teaspoon fresh ginger root 5 ounces garlic, whole
3/4 pound green bell pepper 6 green onions
5 jalapeno chile pepper 1-3/4 pounds mixed salad greens
7 ounces mushrooms 1-1/2 pounds onions
10 radishes 4 red bell pepper
4 red onion 6 ounces strawberries
5 tomatoes

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