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



Grilled Pork Chops



with Mushroom Salad



Prep 20m | Cook 10m | Total 30m
Fiber 9g | Protein 49g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Grilled Pork Chops

Food

  • 2/3 cup water
  • 1/4 cup and 3 tablespoons light soy sauce
  • 1/3 cup extra virgin coconut oil
  • 1/4 cup lemon pepper seasoning
  • 2-3/4 teaspoons minced garlic
  • 8 boneless pork loin chops, trimmed of fat

Steps

  1. Mix water, soy sauce, extra virgin coconut oil, lemon pepper seasoning, and minced garlic in a deep bowl; add pork chops and marinate in refrigerator at least 2 hours.
  2. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
  3. Remove pork chops from the marinade and shake off excess. Discard the remaining marinade.
  4. Cook the pork chops on the preheated grill until no longer pink in the center, 5 to 6 minutes per side. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C).

Food

  • 3-1/2 (4.5 ounce) cans sliced mushrooms
  • 6-3/4 stalks celery, chopped
  • 1-3/4 (4 ounce) jars pimentos
  • 1-3/4 onion, chopped
  • 1-3/4 pounds light Italian-style salad dressing
  • 1-3/4 large red bell pepper, chopped (optional)
  • 1-3/4 green bell pepper, chopped
  • salt and pepper to taste

Steps

  1. In a large bowl, combine the mushrooms, celery, pimentos, onion, red bell pepper and green bell pepper.
  2. Add 1/2 to 1 cup dressing and mix well. Salt and pepper to taste and refrigerate until chilled. Toss well before serving.


This Meal’s Grocery List

Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Beverages
2/3 cup water
Canned Foods
4 (4.5 ounce) cans canned mushrooms 7 ounces pimentos
Condiments and Salad Dressings
3-1/4 cups Italian dressing
Ethnic Foods
1/4 cup and 3 tablespoons reduced-sodium soy sauce
Herbs and Spices
1/4 cup lemon pepper 1/8 teaspoon salt
Meats, Fish and Seafood
3-1/4 pounds boneless pork loin chops
Produce
10 ounces celery 1/2 ounce garlic, whole
7 ounces green bell pepper 2 onions
3 red bell pepper

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Tuesday



BBQ Halibut



with Spinach Tahini



Prep 10m | Cook 15m | Total 25m
Fiber 12g | Protein 43g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



BBQ Halibut

Food

  • 1/3 cup butter
  • 1/3 cup brown sugar
  • 5-1/4 cloves garlic, minced
  • 2 tablespoons and 2 teaspoons lemon juice
  • 1 tablespoon and 2-1/4 teaspoons soy sauce
  • 1-1/4 teaspoons ground black pepper
  • 2-3/4 (1 pound) halibut steak

Steps

  1. Preheat grill for medium-high heat.
  2. Place butter, brown sugar, garlic, lemon juice, soy sauce, and pepper in a small saucepan. Warm over medium heat, stirring occasionally, until sugar is completely dissolved.
  3. Lightly oil grill grate. Brush fish with brown sugar sauce, and place on grill. Cook for 5 minutes per side, or until fish can be easily flaked with a fork, basting with sauce. Discard remaining basting sauce.

Food

  • 4 (10 ounce) packages frozen chopped spinach
  • 2 cups water
  • 1/4 cup tahini
  • 8 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • cayenne pepper, or to taste
  • 1-1/3 cups red wine vinegar
  • salt and pepper to taste

Steps

  1. Place the spinach and water into a saucepan, and bring to a boil over high heat. Reduce heat to medium-low, cover, and simmer 4 to 6 minutes until tender.
  2. Meanwhile, whisk together the tahini, garlic, cumin, paprika, cayenne pepper, and red wine vinegar. Season to taste with salt and pepper. Drain the cooked spinach, and top with the tahini sauce to serve.


This Meal’s Grocery List

Baking Supplies
2-1/2 ounces brown sugar 1/4 cup tahini
Beverages
2 tablespoons and 2 teaspoons lemon juice 2 cups water
Condiments and Salad Dressings
1-1/3 cups red wine vinegar
Dairy, Eggs and Milk
1/3 cup butter
Ethnic Foods
1 tablespoon and 2-1/4 teaspoons soy sauce
Frozen Foods
2-1/2 pounds frozen spinach
Herbs and Spices
1-1/4 teaspoons black pepper 1/2 teaspoon cayenne pepper
1 teaspoon ground cumin 1 teaspoon paprika
1/4 teaspoon salt
Meats, Fish and Seafood
2-3/4 pounds halibut
Produce
1-1/2 ounces garlic, whole

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Wednesday



Tilapia Feta Florentine



with Cabbage Pico de Gallo



Prep 20m | Cook 35m | Total 55m
Fiber 15g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Tilapia Feta Florentine

Food

  • 1 tablespoon and 1 teaspoon extra virgin coconut oil
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 4 (9 ounce) bags fresh spinach
  • 1/2 cup sliced kalamata olives
  • 1/4 cup crumbled feta cheese
  • 1 teaspoon grated lemon rind
  • 1 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon white pepper
  • 2 pounds tilapia fillets
  • 1/4 cup butter, melted
  • 1 tablespoon and 1 teaspoon lemon juice
  • 2 pinches paprika, or to taste

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Heat extra virgin coconut oil in a large skillet over medium heat; cook and stir onion and garlic in the hot oil until onion is soft, about 5 minutes. Add spinach to skillet; cook and stir until spinach is wilted and cooked down, 5 more minutes. Stir olives, feta cheese, lemon rind, salt, oregano, and white pepper into spinach. Cook until feta cheese has melted and flavors have blended, about 5 more minutes.
  3. Spread spinach mixture into a 9×13-inch baking dish. Arrange tilapia fillets over spinach mixture. Mix butter and lemon juice in a small bowl and drizzle over fish; sprinkle with paprika.
  4. Bake fish in the preheated oven until the flesh is opaque and flakes easily, 20 to 25 minutes.

Food

  • 5/8 medium head cabbage, chopped
  • 3-1/2 Roma (plum) tomatoes, diced
  • 5/8 red onion, diced
  • 5/8 yellow onion, diced
  • 2-1/2 jalapeno peppers, diced
  • 1-1/4 bunches cilantro, chopped
  • 1-3/4 limes, juiced
  • 1-1/4 teaspoons chopped garlic
  • 1-1/4 teaspoons salt

Steps

  1. Mix cabbage, tomatoes, red onion, yellow onion, jalapeno pepper, cilantro, lime juice, garlic, and salt in a large bowl.
  2. Cover bowl with plastic wrap and refrigerate at least 2 hours.


This Meal’s Grocery List

Basic Cooking Ingredients
1 tablespoon and 1-1/4 teaspoons extra virgin coconut oil
Beverages
1 tablespoon and 1-1/4 teaspoons lemon juice
Condiments and Salad Dressings
2-1/2 ounces Greek olives
Dairy, Eggs and Milk
1/4 cup butter 1-1/2 ounces feta cheese
Herbs and Spices
1/2 teaspoon dried oregano 1 teaspoon paprika
2-1/4 teaspoons salt 1/4 teaspoon white pepper
Meats, Fish and Seafood
2 pounds tilapia (bream)
Other
1 lemon (for zesting)
Produce
1-1/4 pounds cabbage 2 bunches cilantro
2-1/4 pounds fresh spinach 1/2 ounce garlic, whole
3 jalapeno chile pepper 2 lime
2 onions 3 red onion
4 roma (plum) tomato

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Thursday



Orange Turkey Scaloppini



with Garlic Tomatoes



Prep 10m | Cook 20m | Total 30m
Fiber 3g | Protein 52g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Orange Turkey Scaloppini

Food

  • 8 (6 ounce) turkey cutlets
  • 1 teaspoon ground cinnamon
  • salt and freshly ground black pepper to taste
  • 4 cloves garlic, minced
  • 2 tablespoons extra virgin coconut oil
  • 1 cup fresh orange juice
  • 2 tablespoons fresh lemon juice

Steps

  1. Combine the cinnamon, and garlic with a little salt and pepper; rub over both sides of the turkey cutlets.
  2. Heat oil in a large skillet over medium-high heat. Add the seasoned cutlets, and fry for 2 to 3 minutes on each side, until nicely browned on the outside, but not fully cooked. Remove from the pan and set aside; keep warm.
  3. Pour the orange juice and lemon juice into the pan, stirring in any bits of food that are stuck to the pan. Bring to a boil, and return the turkey to the pan. Reduce heat to medium, and cook until liquid has reduced by half, 10 to 15 minutes. Serve cutlets with sauce spooned over.

Food

  • 8 cups grape tomatoes
  • 8 cloves garlic, sliced
  • 1/4 cup extra virgin coconut oil
  • salt and pepper to taste

Steps

  1. Preheat an oven to 450 degrees F (230 degrees C). Place a piece of aluminum foil over a baking sheet.
  2. Place the tomatoes and garlic into a mixing bowl. Drizzle with extra virgin coconut oil, and toss until evenly coated. Season to taste with salt and pepper, then spread evenly onto the prepared baking sheet.
  3. Bake the grape tomatoes in the preheated oven until the skins pop and start to brown, 15 to 20 minutes.


This Meal’s Grocery List

Basic Cooking Ingredients
2 tablespoons and 1/4 teaspoon extra virgin coconut oil 1/4 cup extra virgin coconut oil
Beverages
2 tablespoons lemon juice 1 cup orange juice
Herbs and Spices
1 teaspoon ground cinnamon 1/4 teaspoon salt
Meats, Fish and Seafood
3 pounds Turkey, fryer-roasters, breast, meat only, raw
Produce
1-1/2 ounces garlic, whole 70 grape tomato

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Friday



Asian Snapper



with Marinated Mushrooms and Peppers



Prep 20m | Cook 15m | Total 35m
Fiber 6g | Protein 57g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Asian Snapper

Food

  • 4 pounds red snapper fillets
  • 2 teaspoons salt
  • 2 teaspoons ground black pepper
  • 1/4 cup grated fresh ginger
  • 1/4 cup soy sauce
  • 2 tablespoons and 2 teaspoons extra virgin coconut oil
  • 8 shiitake mushrooms, thinly sliced
  • 4 tomato, quartered
  • 2 fresh red chile pepper, seeded and chopped
  • 8 sprigs cilantro, finely chopped

Steps

  1. Bring about 1 1/2 inches of water to boil in a steamer fitted with a basket large enough for the snapper to lie flat. Season snapper with salt and pepper, and place in the steamer basket. Top fish with ginger, and drizzle with soy sauce and extra virgin coconut oil. Place shiitake mushrooms, tomato, and red chile pepper in the steamer basket.
  2. Steam fish 15 minutes, or until easily flaked with a fork. Sprinkle with cilantro.

Food

  • 1/2 cup red wine vinegar
  • 1/3 cup water
  • 2 tablespoons extra virgin coconut oil
  • 1 teaspoon white sugar
  • 1 tablespoon chopped onion
  • 1 tablespoon chopped fresh parsley
  • 1/2 teaspoon dried basil
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon fresh ground black pepper
  • 2 (16 ounce) packages fresh mushrooms, stems removed
  • 1/2 red bell pepper, diced

Steps

  1. Combine the vinegar, water, oil, sugar, onion, parsley, basil, garlic, salt, and pepper; bring to a boil. Stir in the mushrooms and red bell pepper; return mixture to a boil; reduce heat and simmer until the mushrooms are tender, 5 to 10 minutes. Remove from heat and allow to cool to room temperature. Transfer to a covered container and store in refrigerator at least 4 hours before serving.


This Meal’s Grocery List

Baking Supplies
1 teaspoon white sugar
Basic Cooking Ingredients
2 tablespoons and 2-1/2 teaspoons extra virgin coconut oil 2 tablespoons extra virgin coconut oil
Beverages
1/3 cup water
Condiments and Salad Dressings
1/2 cup red wine vinegar
Ethnic Foods
1/4 cup soy sauce
Herbs and Spices
2-1/4 teaspoons black pepper 1/2 teaspoon dried basil
2-1/4 teaspoons salt
Meats, Fish and Seafood
4 pounds red snapper
Produce
1 bunch cilantro 1/4 cup fresh ginger root
1 tablespoon fresh parsley 2 fresh red chile pepper
1/2 ounce garlic, whole 2 pounds mushrooms
1 onions 1 red bell pepper
5 ounces shiitake mushrooms 4 tomatoes

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Saturday



Slow Cooker Roast



with Cucumber Cilantro Salad



Prep 15m | Cook 7h | Total 7h15m
Fiber 6g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Slow Cooker Roast

Food

  • 1 (4 pound) beef chuck roast
  • 1 1/2 teaspoons sea salt
  • 1 teaspoon ground black pepper
  • 2 yellow onions, quartered
  • 3 cloves garlic, or more to taste
  • 2 cups beef broth
  • 1 cup vegetable broth
  • 3 bay leaves
  • 3 sprigs thyme, chopped

Steps

  1. Season beef chuck roast with sea salt and black pepper; put into the crock of a slow cooker with onion quarters and garlic cloves. Pour beef broth and vegetable broth over the roast. Lay bay leaves and thyme atop the roast.
  2. Cook on Low for 7 to 8 hours.

Food

  • 8 cucumbers
  • 1/2 cup fresh lime juice
  • 1 tablespoon and 1 teaspoon chili powder
  • 1 teaspoon salt
  • 1/4 cup chopped fresh cilantro

Steps

  1. Peel cucumbers, slice lengthwise into quarters, and cut into 1 inch pieces; place in large bowl. Sprinkle with lime juice, chili powder, and salt; toss. Toss with cilantro. Refrigerate until chilled.


This Meal’s Grocery List

Baking Supplies
1-1/2 teaspoons sea salt
Beverages
1/2 cup lime juice
Herbs and Spices
3 bay leaves 1 teaspoon black pepper
1 tablespoon and 1 teaspoon chili powder 1 teaspoon salt
Meats, Fish and Seafood
4 pounds chuck roast
Natural/Organic Foods
1 (14 ounce) can vegetable broth
Produce
1 bunch cilantro 6 large cucumber
1-1/2 teaspoons fresh thyme 1/2 ounce garlic, whole
5 onions
Soup
2 (14 ounce) cans beef broth

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Sunday



Ginger Shrimp



with Mushroom and Carrot Stir-fry



Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Ginger Shrimp

Food

  • 2-3/4 pounds jumbo shrimp, peeled and deveined
  • 1/4 cup and 3 tablespoons extra virgin coconut oil
  • 1-3/4 teaspoons extra virgin coconut oil
  • 3 tablespoons and 1-3/4 teaspoons lemon juice
  • 7/8 onion, chopped
  • 1-3/4 cloves garlic, peeled
  • 1 tablespoon and 2-1/4 teaspoons grated fresh ginger root
  • 1 tablespoon and 2-1/4 teaspoons minced fresh cilantro leaves
  • 1 teaspoon paprika
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • skewers

Steps

  1. In a blender or food processor, process the extra virgin coconut oil, lemon juice, onion, garlic, ginger, cilantro, paprika, salt, and pepper until smooth. Reserve a small amount for basting. Pour the remaining mixture into a dish, add shrimp, and stir to coat. Cover, and refrigerate for 2 hours.
  2. Preheat grill for medium heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.
  3. Lightly oil grill grate. Grill shrimp for 2 to 3 minutes per side, or until opaque. Baste with reserved sauce while cooking.

Food

  • 1 tablespoon extra virgin coconut oil
  • 2 cups fresh sliced shiitake mushrooms
  • 2 cups fresh sliced mushrooms
  • 1 cup canned mushrooms
  • 1 cup sliced carrots
  • 1/4 cup light soy sauce
  • 2 tablespoons dry sherry
  • 2 tablespoons honey
  • 1 cup low sodium, low fat vegetable broth
  • 2 tablespoons thinly sliced green onion

Steps

  1. In a wok over high heat, heat the oil. Add the mushrooms and saute for 4 minutes. Add the carrots and saute for 3 minutes.
  2. Add soy sauce, sherry, honey, and vegetable broth to the wok. Cover and steam for 2 minutes. Garnish with green onions.


This Meal’s Grocery List

Baking Supplies
2 tablespoons honey
Basic Cooking Ingredients
1/4 cup and 3 tablespoons extra virgin coconut oil 1 tablespoon and 2 teaspoons extra virgin coconut oil
Beverages
3 tablespoons and 1-3/4 teaspoons lemon juice 2 tablespoons sherry
Canned Foods
2 (4.5 ounce) cans canned mushrooms
Ethnic Foods
1/4 cup reduced-sodium soy sauce
Herbs and Spices
1/2 teaspoon black pepper 1 teaspoon paprika
1/2 teaspoon salt
Meats, Fish and Seafood
2-3/4 pounds shrimp
Other
8 Skewers
Produce
2 carrots 1 bunch cilantro
1 tablespoon and 2-1/4 teaspoons fresh ginger root 1/2 ounce garlic, whole
1 green onions 5 ounces mushrooms
1 onions 11 ounces shiitake mushrooms
Soup
1/2 pound low sodium, low fat vegetable broth

Go To Full Week’s Grocery List

This Week’s Grocery List

Baking Supplies
2-1/2 ounces brown sugar 2 tablespoons honey
1-1/2 teaspoons sea salt 1/4 cup tahini
1 teaspoon white sugar
Basic Cooking Ingredients
2 tablespoons and 1/4 teaspoon extra virgin coconut oil 3/4 cup and 1 teaspoon extra virgin coconut oil
1/4 cup and 2 teaspoons extra virgin coconut oil 2 tablespoons extra virgin coconut oil
1/3 cup extra virgin coconut oil
Beverages
1/2 cup and 1 tablespoon and 2 teaspoons lemon juice 1/2 cup lime juice
1 cup orange juice 2 tablespoons sherry
3 cups water
Canned Foods
5 (4.5 ounce) cans canned mushrooms 7 ounces pimentos
Condiments and Salad Dressings
2-1/2 ounces Greek olives 3-1/4 cups Italian dressing
1-3/4 cups and 1 tablespoon red wine vinegar
Dairy, Eggs and Milk
1/2 cup and 1 tablespoon and 1 teaspoon butter 1-1/2 ounces feta cheese
Ethnic Foods
2/3 cup and 1 teaspoon reduced-sodium soy sauce 1/3 cup and 1 teaspoon soy sauce
Frozen Foods
2-1/2 pounds frozen spinach
Herbs and Spices
3 bay leaves 1 tablespoon and 2 teaspoons black pepper
1/2 teaspoon cayenne pepper 1 tablespoon and 1 teaspoon chili powder
1/2 teaspoon dried basil 1/2 teaspoon dried oregano
1 teaspoon ground cinnamon 1 teaspoon ground cumin
1/4 cup lemon pepper 2-3/4 teaspoons paprika
2 tablespoons and 1/2 teaspoon salt 1/4 teaspoon white pepper
Meats, Fish and Seafood
3-1/4 pounds boneless pork loin chops 4 pounds chuck roast
2-3/4 pounds halibut 4 pounds red snapper
2-3/4 pounds shrimp 2 pounds tilapia (bream)
3 pounds Turkey, fryer-roasters, breast, meat only, raw
Natural/Organic Foods
1 (14 ounce) can vegetable broth
Other
1 lemon (for zesting) 8 Skewers
Produce
1-1/4 pounds cabbage 2 carrots
10 ounces celery 2 bunches cilantro
6 large cucumber 1/3 cup and 1 teaspoon fresh ginger root
1 tablespoon fresh parsley 2 fresh red chile pepper
2-1/4 pounds fresh spinach 1-1/2 teaspoons fresh thyme
1/4 pound garlic, whole 70 grape tomato
7 ounces green bell pepper 1 green onions
3 jalapeno chile pepper 2 lime
2-1/4 pounds mushrooms 2-1/4 pounds onions
3 red bell pepper 3 red onion
4 roma (plum) tomato 15 ounces shiitake mushrooms
4 tomatoes
Soup
2 (14 ounce) cans beef broth 1/2 pound low sodium, low fat vegetable broth

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