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



Italian Chicken Skillet



with Spring Zucchini



Prep 20m | Cook 20m | Total 40m
Fiber 9g | Protein 37g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Italian Chicken Skillet

Food

  • 1-1/2 cups chicken broth
  • 3 tablespoons tomato paste
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt
  • 2 cloves garlic, minced
  • 8 boneless, skinless chicken breast halves
  • 1/4 cup and 2 tablespoons dry bread crumbs
  • 1 tablespoon and 1 teaspoon extra virgin coconut oil
  • 4 cups fresh sliced mushrooms

Steps

  1. In a medium bowl, combine the broth, tomato paste, ground black pepper, oregano, salt and garlic. Mix well and set aside.
  2. Dredge the chicken in the bread crumbs, coating well. Heat the oil in a large skillet over medium high heat. Saute the chicken in the oil for 2 minutes per side, or until lightly browned.
  3. Add the reserved broth mixture and the mushrooms to the skillet and bring to a boil. Then cover, reduce heat to low and simmer for 20 minutes. Remove chicken and set aside, covering to keep it warm.
  4. Bring broth mixture to a boil and cook for 4 minutes, or until reduced to desired thickness. Spoon sauce over the chicken and serve.

Food

  • 12 zucchini
  • 6 cloves garlic
  • 3 tablespoons extra virgin coconut oil

Steps

  1. Bring a large pot of water to a boil. Trim ends from zucchini. Cut each one in half, then cut each half lengthwise into quarters.
  2. Place zucchini and garlic into a steamer basket, then place the steamer basket into the pot. Steam for 10 to 15 minutes, or until the zucchini are tender.
  3. Transfer zucchini to a large bowl. Mash the garlic and put it in the bowl with the zucchini. Drizzle the olive oil into the bowl and toss until the vegetables are coated with oil and garlic.


This Meal’s Grocery List

Bakery Items
1/4 cup and 2 tablespoons dry bread crumbs
Basic Cooking Ingredients
1/4 cup and 1 teaspoon extra virgin coconut oil
Canned Foods
1-1/2 ounces tomato paste
Herbs and Spices
1/2 teaspoon black pepper 1 teaspoon dried oregano
1/4 teaspoon salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
1 ounce garlic, whole 10 ounces mushrooms
5-1/4 pounds zucchini
Soup
10 ounces chicken broth

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Tuesday



Curry Shrimp



with Roasted Asparagus and Mushrooms



Prep 20m | Cook 15m | Total 35m
Fiber 12g | Protein 40g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Curry Shrimp

Food

  • 1/3 cup and 1 tablespoon extra virgin coconut oil
  • 1-1/2 large onion, chopped
  • 16 fresh curry leaves (optional)
  • 1 tablespoon and 1-3/4 teaspoons ginger garlic paste
  • 1-1/2 teaspoons ground coriander
  • 1 teaspoon salt
  • 3/4 teaspoon ground turmeric
  • 1-1/2 tomato, finely chopped
  • 1-1/2 teaspoons ground red chile pepper
  • 3-1/4 pounds medium shrimp – peeled and deveined
  • 1/3 cup and 1 tablespoon water
  • 1-1/2 teaspoons garam masala
  • chopped fresh cilantro to taste

Steps

  1. Heat the oil in a wok or large saucepan over nearly high heat. Add the onions; cook and stir until browned. Mix in the curry leaves, then season with the ginger garlic paste, coriander and salt. Cook and stir for 1 minute.
  2. Season with salt and turmeric, then mix in the tomato, chile powder, shrimp and water. Reduce the heat to medium-high and cook for 7 to 8 minutes, until shrimp are opaque. Taste and adjust salt and chile powder if necessary. Season with garam masala, stir and remove from the heat. Garnish with fresh cilantro and serve with flat bread or rice.

Food

  • 2 bunches fresh asparagus, trimmed
  • 1 pound fresh mushrooms, quartered
  • 4 sprigs fresh rosemary, minced
  • 1 tablespoon and 1 teaspoon extra virgin coconut oil
  • kosher salt to taste
  • freshly ground black pepper to taste

Steps

  1. Preheat oven to 450 degrees F (230 degrees C). Lightly spray a cookie sheet with vegetable cooking spray.
  2. Place the asparagus and mushrooms in a bowl. Drizzle with the extra virgin coconut oil, then season with rosemary, salt, and pepper; toss well. Lay the asparagus and mushrooms out on the prepared pan in an even layer. Roast in the preheated oven until the asparagus is tender, about 15 minutes.


This Meal’s Grocery List

Baking Supplies
3/4 cup Curry Leaves-Fresh 1/2 ounce ground red chile pepper
1/2 teaspoon kosher salt
Basic Cooking Ingredients
1 tablespoon and 1-1/4 teaspoons extra virgin coconut oil 1/3 cup and 1 tablespoon extra virgin coconut oil
Beverages
1/3 cup and 1 tablespoon water
Ethnic Foods
1/8 teaspoon ginger garlic paste
Herbs and Spices
1/4 teaspoon black pepper 1-1/2 teaspoons garam masala
1-1/2 teaspoons ground coriander 1/4 teaspoon ground turmeric
1 teaspoon salt
Meats, Fish and Seafood
3-1/4 pounds medium shrimp
Produce
2 pounds asparagus 1 bunch cilantro
1 tablespoon and 2 teaspoons fresh rosemary 1 pound mushrooms
3 onions 2 tomatoes

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Wednesday



Tuna Tarragon



with Broccoli Salad



Prep 15m | Cook 15m | Total 30m
Fiber 6g | Protein 54g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 3



Tuna Tarragon

Food

  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 4 cloves garlic, peeled and minced
  • 1/4 cup tarragon vinegar
  • 1 teaspoon dried tarragon
  • freshly ground black pepper to taste
  • 3 pounds fresh tuna steaks

Steps

  1. In a medium bowl, whisk together extra virgin coconut oil, garlic, tarragon vinegar, dried tarragon and pepper. Place tuna steaks into the mixture. Cover and marinate in the refrigerator at least 4 hours.
  2. Preheat an outdoor grill for high heat and lightly oil grate.
  3. Grill tuna steaks 8 to 10 minutes per side, until the tuna flakes easily and is opaque in the center.

Food

  • 1-1/2 pounds bacon
  • 6 cups broccoli florets
  • 7-1/2 green onions, chopped
  • 1/4 cup and 2 tablespoons sunflower seeds
  • 1/4 cup and 2 tablespoons golden raisins
  • 1-1/2 cups mayonnaise
  • 3/4 cup white sugar
  • 1/2 cup and 1 tablespoon red wine vinegar

Steps

  1. Place bacon in a large skillet. Cook over medium-high heat until evenly browned. Cool, crumble, and set aside.
  2. In a large bowl, toss together broccoli, green onions, sunflower seeds, raisins, and bacon.
  3. In a small bowl, mix together mayonnaise, sugar, and red wine vinegar. Toss with vegetables to coat. Cover, and chill until serving.


This Meal’s Grocery List

Baking Supplies
1/3 cup and 1 tablespoon raw sunflower seeds 3/4 cup white sugar
Basic Cooking Ingredients
1/4 cup and 2 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
1 (16 ounce) jar mayonnaise 1/2 cup and 1 tablespoon red wine vinegar
3 tablespoons and 2-1/4 teaspoons tarragon vinegar
Herbs and Spices
1/8 teaspoon black pepper 1 teaspoon dried tarragon
Meats, Fish and Seafood
1-1/2 pounds bacon 3 pounds tuna
Produce
1-1/4 pounds Broccoli, raw 1/2 ounce garlic, whole
1/3 cup golden raisins 1/4 pound green onions

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Thursday



Prime Rib



with BBQ Squash



Prep 10m | Cook 3h 20m | Total 3h 30m
Fiber 15g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Prime Rib

Food

  • 1 (5 pound) boneless rib-eye roast, left at room temperature for 2 hours before cooking
  • 2 tablespoons extra virgin coconut oil
  • 1 tablespoon salt
  • 2 tablespoons ground black pepper (you can grind whole peppercorns in a blender)
  • 8 large garlic cloves, minced
  • 2 tablespoons minced fresh rosemary
  • 1/2 teaspoon minced fresh rosemary for the sauce
  • 2 (8 ounce) packages baby bella or domestic white mushrooms, sliced
  • 1 cup chicken broth
  • 3/4 cup red wine
  • 1 tablespoon Dijon mustard
  • 1 teaspoon cornstarch dissolved in
  • 2 teaspoons water

Steps

  1. Adjust oven rack to center position and heat oven to 250 degrees F.
  2. Heat a large (12-inch) skillet over medium-high heat. Rub roast on all sides with oil, salt and pepper. Turn on exhaust fan, add roast to hot skillet and brown on all sides, about 10 minutes total. Transfer roast to a plate. When cool enough to handle, rub garlic and rosemary all over.
  3. Meanwhile, pour off all but 2 Tbs. of the beef drippings. Add mushrooms to hot skillet and saute until well browned, about 8 minutes. Mix broth, wine and mustard; add to mushrooms and simmer to blend flavors and reduce slightly, about 3 minutes. Pour mushroom sauce into a bowl; set aside.
  4. Set a wire rack over the skillet and set roast on rack. Slow-roast in oven until roast reaches an internal temperature of 135 degrees F for medium-rare and 140 degrees F for medium, 2 1/2 to 3 hours.
  5. Transfer roast to a cutting board; remove rack from skillet. Pour off excess fat, if any. Set skillet over medium-high heat; return mushroom sauce to pan heat to a simmer. Add cornstarch and continue to simmer until sauce thickens slightly, about a minute. Carve meat and serve with the sauce.

Food

  • 4 yellow squash, cut into 1/2-inch slices
  • 4 zucchini, cut into 1/2-inch slices
  • 4 tomatoes, cut into wedges (optional)
  • 2 small onion, sliced and separated into rings
  • 4 cloves garlic, minced
  • 1/4 cup extra virgin coconut oil
  • salt and pepper to taste
  • 1/4 cup chopped fresh parsley (optional)

Steps

  1. Preheat an outdoor grill to medium heat. Cut two sheets of heavy duty aluminum foil, each approximately 18 inches long.
  2. Place the yellow squash, zucchini, tomatoes, onion, and garlic in the center of one sheet of aluminum foil. Drizzle with extra virgin coconut oil; season with salt and pepper. Place second sheet of foil on top of vegetables. Fold edges together tightly to seal packet.
  3. Place packet on the top rack of the preheated grill. Cook for 15 minutes. Turn packet over and continue to cook until vegetables are tender, 15 to 20 minutes.
  4. Carefully cut an “X” into top of packet and pour vegetables and juices into serving bowl. Garnish with parsley.


This Meal’s Grocery List

Baking Supplies
1 teaspoon cornstarch
Basic Cooking Ingredients
1/4 cup and 2 tablespoons extra virgin coconut oil
Beverages
3/4 cup red wine 2 teaspoons water
Condiments and Salad Dressings
1 (8 ounce) jar prepared Dijon-style mustard
Herbs and Spices
2 tablespoons black pepper 1 tablespoon and 1/4 teaspoon salt
Meats, Fish and Seafood
5 pounds Beef rib roast
Produce
1/4 cup fresh parsley 2 tablespoons and 1/2 teaspoon fresh rosemary
2 ounces garlic, whole 2 onions
1 pound sliced crimini mushrooms 4 tomatoes
1-3/4 pounds yellow squash 1-3/4 pounds zucchini
Soup
7 ounces chicken broth

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Friday



Mustard Tilapia



with Creamy Roast Eggplant



Prep 10m | Cook 50m | Total 1h
Fiber 3g | Protein 43g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Mustard Tilapia

Food

  • 8 (6 ounce) fresh tilapia fillets
  • 1 tablespoon and 1 teaspoon spicy brown mustard
  • 1 tablespoon and 1 teaspoon Worcestershire sauce
  • 2 teaspoons lemon juice
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 2 teaspoons grated Parmesan cheese
  • 1 tablespoon and 1 teaspoon fine Italian bread crumbs

Steps

  1. Preheat oven to 375 degrees F (190 degrees C). Spray a glass baking dish with cooking spray.
  2. Place tilapia fillets into prepared baking dish, and bake in preheated oven for 10 minutes. Meanwhile, stir together the mustard, Worcestershire sauce, lemon juice, garlic powder, oregano, and Parmesan cheese.
  3. When fish has cooked for 10 minutes, spread with herb paste, and sprinkle with bread crumbs. Continue baking for another 5 minutes until the topping is bubbly and golden.

Food

  • 1-1/2 eggplants, halved lengthwise
  • 3/4 head garlic
  • 3/4 cup nonfat plain yogurt
  • 1/4 cup chopped fresh parsley
  • 3 tablespoons tahini
  • salt and ground black pepper to taste
  • 1 ounce pine nuts

Steps

  1. Preheat oven to 425 degrees F (220 degrees C).
  2. Arrange eggplants, cut-side up, on a baking sheet.
  3. Cut about 1/4 inch off the top portion of the garlic, exposing the cloves. Place garlic on a sheet of aluminum foil and wrap foil around garlic, sealing the edges together.
  4. Roast the eggplant and garlic in the preheated oven until tender, about 45 minutes; remove from oven and cool to room temperature.
  5. Scoop the flesh from the roasted eggplant and put in a food processor. Remove roasted garlic cloves from the peels and add to food processor. Add yogurt, parsley, tahini, salt, and pepper to food processor; blend until spread is smooth. Transfer spread to a serving bowl.
  6. Cook and stir pine nuts in a skillet over medium heat until toasted and fragrant, 3 to 4 minutes. Top spread with toasted pine nuts.


This Meal’s Grocery List

Bakery Items
1 tablespoon and 1 teaspoon dry bread crumbs
Baking Supplies
2 tablespoons and 1-1/2 teaspoons pine nuts 3 tablespoons tahini
Beverages
2 teaspoons lemon juice
Condiments and Salad Dressings
1 tablespoon and 1 teaspoon prepared brown mustard 1 tablespoon and 1 teaspoon Worcestershire sauce
Dairy, Eggs and Milk
1/2 ounce Parmesan cheese 3/4 cup yogurt
Herbs and Spices
1 teaspoon dried oregano 1 teaspoon garlic powder
1/8 teaspoon salt
Meats, Fish and Seafood
3 pounds tilapia (bream)
Produce
1-3/4 pounds eggplant 1/4 cup fresh parsley
1-1/2 ounces garlic, whole

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Saturday



Fried Turkey Wings



with Savory & Sweet Salad



Prep 20m | Cook 25m | Total 45m
Fiber 12g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Fried Turkey Wings

Food

  • 8 turkey wings, cut apart at joints and wing tips discarded
  • 1/4 cup seasoned salt
  • 1 tablespoon and 1 teaspoon seafood seasoning (such as Old Bay®)
  • 1 tablespoon and 1 teaspoon cayenne pepper
  • 2 tablespoons and 2 teaspoons garlic powder
  • 2 cups extra virgin coconut oil for deep frying

Steps

  1. Season the turkey wing pieces on all sides with seasoned salt, seafood seasoning, cayenne pepper, and garlic powder. Place into a plastic bag, and refrigerate 4 hours to overnight.
  2. Heat oil in a deep-fryer or large saucepan to 350 degrees F (175 degrees C).
  3. Cook the turkey wings in the hot oil for 15 minutes, then turn the wings over, and continue cooking until the meat is no longer pink at the bone, 10 to 15 minutes.

Food

  • 1 1/2 cups cucumbers – peeled, seeded, and cubed
  • 1/2 cup chopped red onion
  • 2 tablespoons chopped serrano pepper
  • 2 tablespoons lime juice
  • 3/4 teaspoon salt
  • 2 1/2 cups pineapple, peeled and cut into 1/2-inch dice
  • 2 avocado – peeled, pitted and diced

Steps

  1. Combine the cucumbers, onion, serrano pepper, lime juice, and salt in a large bowl. Add the pineapple and avocado. Gently toss to combine.


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 1/4 teaspoon seafood seasoning 1/4 cup seasoned salt
Basic Cooking Ingredients
2 cups extra virgin coconut oil for frying
Beverages
2 tablespoons lime juice
Herbs and Spices
1 tablespoon and 1 teaspoon cayenne pepper 2 tablespoons and 2 teaspoons garlic powder
3/4 teaspoon salt
Meats, Fish and Seafood
4-1/2 pounds turkey wings
Produce
2 avocados 1-1/2 cups cucumber
3 Pepper, serrano, raw 15 ounces Pineapple, raw
3 red onion

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Sunday



Quick Dijon Cod



with Stir-Fried Mushrooms



Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 40g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Quick Dijon Cod

Food

  • 8 thick cod steaks (or other firm white fish)
  • 1/4 cup extra virgin coconut oil
  • 3 tablespoons Dijon mustard
  • 2 tablespoons finely chopped flat parsley

Steps

  1. Trim fish, then season on both sides. Heat oil in a pan (which can be transferred to the oven.) Fry steaks on one side until crisp underneath. Using a pastry brush, paint Maille(R) Dijon Originale mustard over the top side of the cod.
  2. Place in a pre-heated oven at 400 degrees F for around 5 minutes, depending on thickness.
  3. Sprinkle with chopped parsley and serve.

Food

  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 9 cloves garlic, minced
  • 3 onion, diced
  • 24 baby corn ears, sliced
  • 2 pounds fresh mushrooms, sliced
  • 3 tablespoons fish sauce
  • 3 tablespoons light soy sauce
  • 3 tablespoons oyster sauce
  • 2 tablespoons cornstarch
  • 1/2 cup and 1 tablespoon water
  • 3 red chile pepper, sliced
  • 3/4 cup chopped fresh cilantro

Steps

  1. Heat the oil in a large skillet or wok over medium heat; cook the garlic in the hot oil until browned, 5 to 7 minutes. Add the onion and baby corn and cook until the onion is translucent, 5 to 7 minutes. Add the mushrooms to the mixture and cook until slightly softened, about 2 minutes. Pour the fish sauce, soy sauce, and oyster sauce into the mixture and stir until incorporated.
  2. Whisk the cornstarch and water together in a small bowl until the cornstarch is dissolved into the water; pour into the mushroom mixture. Cook and stir until thickened and glistening. Transfer to a serving dish; garnish with the chile pepper and cilantro to serve.


This Meal’s Grocery List

Baking Supplies
2 tablespoons cornstarch
Basic Cooking Ingredients
3 tablespoons fish sauce 1/4 cup and 2 tablespoons extra virgin coconut oil for frying
3 tablespoons oyster sauce 1/4 cup extra virgin coconut oil
Beverages
1/2 cup and 1 tablespoon water
Condiments and Salad Dressings
1-1/2 ounces Maille® Dijon Originale Mustard
Ethnic Foods
6 ounces baby corn 1-1/2 ounces light soy sauce
Meats, Fish and Seafood
16 (3 ounce) fillets cod
Produce
1 bunch cilantro 3 fresh red chile pepper
1 ounce garlic, whole 2 tablespoons Italian flat leaf parsley
2 pounds mushrooms 3 onions

Go To Full Week’s Grocery List

This Week’s Grocery List

Bakery Items
1/3 cup and 2 tablespoons dry bread crumbs
Baking Supplies
2 tablespoons and 1 teaspoon cornstarch 3/4 cup Curry Leaves-Fresh
1/2 ounce ground red chile pepper 1/2 teaspoon kosher salt
2 tablespoons and 1-1/2 teaspoons pine nuts 1/3 cup and 1 tablespoon raw sunflower seeds
1 tablespoon and 1/4 teaspoon seafood seasoning 1/4 cup seasoned salt
3 tablespoons tahini 3/4 cup white sugar
Basic Cooking Ingredients
3 tablespoons fish sauce 2 cups extra virgin coconut oil for frying
1 cup and 2 tablespoons extra virgin coconut oil 3 tablespoons oyster sauce
1/2 cup and 2 tablespoons and 1 teaspoon extra virgin coconut oil
Beverages
2 teaspoons lemon juice 2 tablespoons lime juice
3/4 cup red wine 1 cup water
Canned Foods
1-1/2 ounces tomato paste
Condiments and Salad Dressings
1-1/2 ounces Maille® Dijon Originale Mustard 1 (16 ounce) jar mayonnaise
1 tablespoon and 1 teaspoon prepared brown mustard 1 (8 ounce) jar prepared Dijon-style mustard
1/2 cup and 1 tablespoon red wine vinegar 3 tablespoons and 2-1/4 teaspoons tarragon vinegar
1 tablespoon and 1 teaspoon Worcestershire sauce
Dairy, Eggs and Milk
1/2 ounce Parmesan cheese 3/4 cup yogurt
Ethnic Foods
6 ounces baby corn 1/8 teaspoon ginger garlic paste
1-1/2 ounces light soy sauce
Herbs and Spices
2 tablespoons and 3/4 teaspoon black pepper 1 tablespoon and 1 teaspoon cayenne pepper
2 teaspoons dried oregano 1 teaspoon dried tarragon
1-1/2 teaspoons garam masala 3 tablespoons garlic powder
1-1/2 teaspoons ground coriander 1/4 teaspoon ground turmeric
1 tablespoon and 2-1/4 teaspoons salt
Meats, Fish and Seafood
1-1/2 pounds bacon 5 pounds Beef rib roast
16 (3 ounce) fillets cod 3-1/4 pounds medium shrimp
2 pounds skinless, boneless chicken breast halves 3 pounds tilapia (bream)
3 pounds tuna 4-1/2 pounds turkey wings
Produce
2 pounds asparagus 2 avocados
1-1/4 pounds Broccoli, raw 1 bunch cilantro
1-1/2 cups cucumber 1-3/4 pounds eggplant
1/2 cup fresh parsley 3 fresh red chile pepper
3 tablespoons and 2-1/2 teaspoons fresh rosemary 6 ounces garlic, whole
1/3 cup golden raisins 1/4 pound green onions
2 tablespoons Italian flat leaf parsley 3-1/2 pounds mushrooms
1-1/4 pounds onions 3 Pepper, serrano, raw
15 ounces Pineapple, raw 3 red onion
1 pound sliced crimini mushrooms 6 tomatoes
1-3/4 pounds yellow squash 7 pounds zucchini
Soup
1 pound chicken broth

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