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
Italian Chicken Skillet
with Spring Zucchini
Prep 20m | Cook 20m | Total 40m
Fiber 9g | Protein 37g
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
Food
Steps
This Meal’s Grocery List
1/4 cup and 2 tablespoons dry bread crumbs |
1/4 cup and 1 teaspoon extra virgin coconut oil |
1-1/2 ounces tomato paste |
1/2 teaspoon black pepper | 1 teaspoon dried oregano | ||
1/4 teaspoon salt |
2 pounds skinless, boneless chicken breast halves |
1 ounce garlic, whole | 10 ounces mushrooms | ||
5-1/4 pounds zucchini |
10 ounces chicken broth |
Tuesday
Curry Shrimp
with Roasted Asparagus and Mushrooms
Prep 20m | Cook 15m | Total 35m
Fiber 12g | Protein 40g
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
Food
Steps
This Meal’s Grocery List
3/4 cup Curry Leaves-Fresh | 1/2 ounce ground red chile pepper | ||
1/2 teaspoon kosher salt |
1 tablespoon and 1-1/4 teaspoons extra virgin coconut oil | 1/3 cup and 1 tablespoon extra virgin coconut oil |
1/3 cup and 1 tablespoon water |
1/8 teaspoon ginger garlic paste |
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 |
3-1/4 pounds medium shrimp |
2 pounds asparagus | 1 bunch cilantro | ||
1 tablespoon and 2 teaspoons fresh rosemary | 1 pound mushrooms | ||
3 onions | 2 tomatoes |
Wednesday
Tuna Tarragon
with Broccoli Salad
Prep 15m | Cook 15m | Total 30m
Fiber 6g | Protein 54g
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
Food
Steps
This Meal’s Grocery List
1/3 cup and 1 tablespoon raw sunflower seeds | 3/4 cup white sugar |
1/4 cup and 2 tablespoons extra virgin coconut oil |
1 (16 ounce) jar mayonnaise | 1/2 cup and 1 tablespoon red wine vinegar | ||
3 tablespoons and 2-1/4 teaspoons tarragon vinegar |
1/8 teaspoon black pepper | 1 teaspoon dried tarragon |
1-1/2 pounds bacon | 3 pounds tuna |
1-1/4 pounds Broccoli, raw | 1/2 ounce garlic, whole | ||
1/3 cup golden raisins | 1/4 pound green onions |
Thursday
Prime Rib
with BBQ Squash
Prep 10m | Cook 3h 20m | Total 3h 30m
Fiber 15g | Protein 44g
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
Food
Steps
This Meal’s Grocery List
1 teaspoon cornstarch |
1/4 cup and 2 tablespoons extra virgin coconut oil |
3/4 cup red wine | 2 teaspoons water |
1 (8 ounce) jar prepared Dijon-style mustard |
2 tablespoons black pepper | 1 tablespoon and 1/4 teaspoon salt |
5 pounds Beef rib roast |
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 |
7 ounces chicken broth |
Friday
Mustard Tilapia
with Creamy Roast Eggplant
Prep 10m | Cook 50m | Total 1h
Fiber 3g | Protein 43g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1 teaspoon dry bread crumbs |
2 tablespoons and 1-1/2 teaspoons pine nuts | 3 tablespoons tahini |
2 teaspoons lemon juice |
1 tablespoon and 1 teaspoon prepared brown mustard | 1 tablespoon and 1 teaspoon Worcestershire sauce |
1/2 ounce Parmesan cheese | 3/4 cup yogurt |
1 teaspoon dried oregano | 1 teaspoon garlic powder | ||
1/8 teaspoon salt |
3 pounds tilapia (bream) |
1-3/4 pounds eggplant | 1/4 cup fresh parsley | ||
1-1/2 ounces garlic, whole |
Saturday
Fried Turkey Wings
with Savory & Sweet Salad
Prep 20m | Cook 25m | Total 45m
Fiber 12g | Protein 32g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1/4 teaspoon seafood seasoning | 1/4 cup seasoned salt |
2 cups extra virgin coconut oil for frying |
2 tablespoons lime juice |
1 tablespoon and 1 teaspoon cayenne pepper | 2 tablespoons and 2 teaspoons garlic powder | ||
3/4 teaspoon salt |
4-1/2 pounds turkey wings |
2 avocados | 1-1/2 cups cucumber | ||
3 Pepper, serrano, raw | 15 ounces Pineapple, raw | ||
3 red onion |
Sunday
Quick Dijon Cod
with Stir-Fried Mushrooms
Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 40g
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
Food
Steps
This Meal’s Grocery List
2 tablespoons cornstarch |
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 |
1/2 cup and 1 tablespoon water |
1-1/2 ounces Maille® Dijon Originale Mustard |
6 ounces baby corn | 1-1/2 ounces light soy sauce |
16 (3 ounce) fillets cod |
1 bunch cilantro | 3 fresh red chile pepper | ||
1 ounce garlic, whole | 2 tablespoons Italian flat leaf parsley | ||
2 pounds mushrooms | 3 onions |
This Week’s Grocery List
1/3 cup and 2 tablespoons dry bread crumbs |
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 |
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 |
2 teaspoons lemon juice | 2 tablespoons lime juice | ||
3/4 cup red wine | 1 cup water |
1-1/2 ounces tomato paste |
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 |
1/2 ounce Parmesan cheese | 3/4 cup yogurt |
6 ounces baby corn | 1/8 teaspoon ginger garlic paste | ||
1-1/2 ounces light soy sauce |
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 |
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 |
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 |
1 pound chicken broth |
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