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



Moroccan Salmon



with Peppered Green Beans



Prep 15m | Cook 15m | Total 30m
Fiber 15g | Protein 39g



NSV-XPS 3 NSV-XPS 1NSV-XPS 1



Moroccan Salmon

Food

  • 1 teaspoon ground cinnamon
  • 1 teaspoon ground cumin
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground ginger
  • 1/4 teaspoon mustard powder
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon ground allspice
  • 2-3/4 teaspoons white sugar
  • 2-3/4 pounds (1-inch thick) boneless, skin-on center-cut salmon fillets
  • 1 tablespoon and 1 teaspoon fresh lime juice

Steps

  1. In a small bowl, combine the cinnamon, cumin, salt, ginger, mustard, nutmeg, cayenne, allspice, and sugar; set aside.
  2. Line a baking sheet with foil, then spray with nonstick cooking spray. Rinse the salmon with cold water and pat dry. Lightly sprinkle the skin with the spice mix, then place the salmon skin-side down on the prepared baking sheet. Sprinkle the remaining spice mix evenly over the salmon. Allow the salmon to come to room temperature, 30 to 40 minutes.
  3. Preheat oven to 425 degrees F (220 degrees C).
  4. Sprinkle the salmon with lime juice and roast in the oven for 12 minutes. Remove from oven and allow to stand at room temperature for 15 minutes. The salmon will still be rare when removed from the oven, but will continue to cook as it rests. After 15 minutes, wrap the fish tightly with foil and refrigerate for at least 2 hours before serving.

Food

  • 1/4 cup green peppercorns, drained
  • 2 cups coarsely chopped cilantro
  • 2 tablespoons extra virgin coconut oil
  • 2 pounds Chinese yardlong beans
  • 8 cloves garlic, finely chopped
  • 1 tablespoon and 1 teaspoon brown sugar
  • 2 small red chile pepper, seeded and chopped fine
  • 1/4 cup water

Steps

  1. In a small bowl, using the bottom of a glass or jar, crush the peppercorns into a coarse pulp. Stir in the cilantro.
  2. Heat oil in a large wok or skillet over medium-high heat. Stir in beans, garlic, brown sugar, chile pepper, peppercorns and cilantro. Stir-fry for 45 seconds. Pour in the water and cover to steam for about 2 minutes. Serve immediately.


This Meal’s Grocery List

Baking Supplies
1/2 ounce brown sugar 1-1/2 ounces Gourmet Club Green Peppercorns in Brine
2-3/4 teaspoons white sugar
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Beverages
1 tablespoon and 1 teaspoon lime juice 1/4 cup water
Herbs and Spices
1/8 teaspoon cayenne pepper 1/4 teaspoon dry mustard
1/8 teaspoon ground allspice 1 teaspoon ground cinnamon
1 teaspoon ground cumin 3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg 3/4 teaspoon salt
Meats, Fish and Seafood
2-3/4 pounds salmon
Pasta, Rice and Beans
2 pounds Yardlong bean, raw
Produce
2 bunches cilantro 1 fresh red chile pepper
1 ounce garlic, whole

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Tuesday



Rosemary Pork Roast



with Hot and Sour Slaw



Prep 20m | Cook 2h | Total 2h20m
Fiber 9g | Protein 56g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Rosemary Pork Roast

Food

  • 4 pounds pork tenderloin
  • 1 tablespoon and 1 teaspoon extra virgin coconut oil
  • 2-3/4 cloves garlic, minced
  • 1/4 cup dried rosemary

Steps

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Rub the roast OR tenderloin liberally with extra virgin coconut oil, then spread the garlic over it. Place it in a 10×15 inch roasting pan and sprinkle with the rosemary.
  3. Bake at 375 degrees F (190 degrees C) for 2 hours, or until the internal temperature of the pork reaches 145 degrees F (63 degrees C).

Food

  • 2 medium heads bok choy, shredded
  • 2 large red bell pepper, thinly sliced
  • 8 green onions, chopped
  • 1 teaspoon red pepper flakes
  • 2 teaspoons Dijon-style prepared mustard
  • 1-1/2 cups cider vinegar
  • 4 cloves garlic, minced
  • 2 tablespoons minced fresh ginger root
  • 2 tablespoons white sugar
  • 2 teaspoons salt
  • 2 teaspoons extra virgin coconut oil

Steps

  1. Combine bok choy, red bell pepper, and scallions in a large bowl.
  2. In a smaller bowl, whisk together red pepper flakes (or chile paste), mustard, apple cider vinegar, garlic, ginger, sugar, salt, and oil.
  3. Pour this spicy dressing over the chopped vegetables, and toss well. Refrigerate for 1 hour, then toss again. Taste salad, and add more chile paste, salt, or sugar to taste before serving.


This Meal’s Grocery List

Baking Supplies
2 tablespoons white sugar
Basic Cooking Ingredients
1 tablespoon and 1 teaspoon extra virgin coconut oil 2 teaspoons extra virgin coconut oil
Condiments and Salad Dressings
1-1/2 cups cider vinegar 1/8 (8 ounce) jar prepared Dijon-style mustard
Herbs and Spices
1 teaspoon dried red pepper flakes 1/4 cup dried rosemary
2 teaspoons salt
Meats, Fish and Seafood
4 pounds pork tenderloin
Produce
2 medium heads bok choy 2 tablespoons fresh ginger root
1/2 ounce garlic, whole 1/4 pound green onions
3 red bell pepper

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Wednesday



Spinach and Tomatoes Cod



with Zucchini Salad



Prep 20m | Cook 10m | Total 30m
Fiber 6g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Spinach and Tomatoes Cod

Food

  • 8 (4 ounce) fillets cod
  • salt and ground black pepper to taste
  • 8 pinches garlic powder, or to taste
  • 2 cups roughly chopped spinach, or to taste
  • 2 tomato, seeded and diced
  • 1/2 cup chopped onion
  • 1/2 cup extra virgin coconut oil, or to taste
  • 1/2 cup balsamic vinegar, or to taste
  • 8 slices mozzarella cheese, cut into cubes

Steps

  1. Preheat an outdoor grill for medium-high heat.
  2. Place cod on a piece of aluminum foil and season with salt, black pepper, and garlic powder. Top cod with spinach, tomato, and onion; season again with salt and black pepper. Drizzle extra virgin coconut oil and balsamic vinegar over cod and top with mozzarella cheese. Fold foil over cod creating a packet, crimping the edges together making a seal.
  3. Cook on the preheated grill until fish flakes easily with a fork, 7 to 9 minutes.

Food

  • 6 small zucchini, thinly sliced
  • 3/4 small sweet onion (such as Vidalia®), thinly sliced
  • 3/4 bunch fresh parsley, minced
  • 1-1/2 lemon, zested and juiced
  • 1-1/2 teaspoons Dijon mustard
  • 1 tablespoon white sugar
  • salt and ground black pepper to taste
  • 1/4 cup and 2 tablespoons extra virgin coconut oil

Steps

  1. Place zucchini slices in a colander for 10 minutes, allowing juices to release; pat dry.
  2. Combine zucchini, onion, and parsley together in a bowl.
  3. Mix lemon zest, lemon juice, Dijon mustard, and sugar together in a separate bowl; season with salt and pepper. Slowly stream extra virgin coconut oil into lemon juice mixture while whisking constantly until dressing emulsifies. Pour dressing over zucchini mixture; toss to coat.


This Meal’s Grocery List

Baking Supplies
1 tablespoon white sugar
Basic Cooking Ingredients
3/4 cup and 2 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
1/2 cup balsamic vinegar 1/8 (8 ounce) jar prepared Dijon-style mustard
Dairy, Eggs and Milk
1/2 pound Cheese, mozzarella, part skim milk
Herbs and Spices
1 tablespoon garlic powder 3/4 teaspoon salt
Meats, Fish and Seafood
11 (3 ounce) fillets cod
Produce
3/4 cup fresh parsley 3-1/2 ounces fresh spinach
2 lemon 1 onions
2 ounces sweet onion 2 tomatoes
1-1/2 pounds zucchini

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Thursday



Mushroom Chicken



with Asparagus Sesame



Prep 10m | Cook 30m | Total 40m
Fiber 12g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Mushroom Chicken

Food

  • 8 chicken breast halves, boneless, skin-on
  • salt and ground black pepper to taste
  • 1/2 cup extra virgin coconut oil
  • 2 pounds fresh mushrooms, sliced 1/4 inch thick
  • 4 pinches salt
  • 2 cups water
  • 1/4 cup butter
  • salt and ground black pepper to taste

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Season chicken on all sides with salt and ground black pepper.
  3. Heat extra virgin coconut oil over medium-high heat in an ovenproof skillet. Place chicken skin-side down in skillet and cook until browned, about 5 minutes.
  4. Turn chicken over; stir mushrooms with a pinch of salt into skillet. Increase heat to high; cook, stirring mushrooms occasionally, until mushrooms shrink slightly, about 5 minutes.
  5. Transfer skillet to the preheated oven and cook until chicken is no longer pink in the center and the juices run clear, 15 to 20 minutes. An instant-read thermometer inserted into the center should read 165 degrees F (74 degrees C). Transfer chicken breasts to a plate and loosely tent with foil; set aside.
  6. Set skillet on the stovetop over medium-high heat; cook and stir mushrooms until brown bits start to form on the bottom of the pan, about 5 minutes. Pour water into the skillet, and bring to a boil while scraping the browned bits off of the bottom of the pan. Cook until water is reduced by half, about 2 minutes. Remove from heat.
  7. Stir in any accumulated juices from the chicken into the skillet. Stir butter into mushroom mixture, stirring constantly until butter is completely melted and incorporated.
  8. Season with salt and pepper. Spoon mushroom sauce over chicken and serve.

Food

  • 3 bunches fresh asparagus, trimmed
  • 3 tablespoons extra virgin coconut oil
  • 1/4 cup and 2 tablespoons black sesame seeds, lightly toasted
  • kosher salt to taste

Steps

  1. Fill a large saucepan with 1/2 inch of water and bring to a boil. Cook asparagus until tender-crisp, about 5 minutes. Drain, then rinse with cold water. Return pan to the stove over medium heat, pour in oil, and swirl around pan. Shake excess water off of the asparagus, and toss in oil with sesame seeds, and salt to reheat.


This Meal’s Grocery List

Baking Supplies
3/4 teaspoon kosher salt 1/4 cup and 2 tablespoons sesame seeds
Basic Cooking Ingredients
2/3 cup and 1 teaspoon extra virgin coconut oil
Beverages
2 cups water
Dairy, Eggs and Milk
1/4 cup butter
Herbs and Spices
3/4 teaspoon salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
3 pounds asparagus 2 pounds mushrooms

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Friday



Roast Balsamic Salmon



with Roast Broccoli



Prep 10m | Cook 20m | Total 30m
Fiber 9g | Protein 38g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Roast Balsamic Salmon

Food

  • 1/4 cup packed brown sugar
  • 1/4 cup balsamic vinegar
  • 2 tablespoons extra virgin coconut oil
  • 1/2 teaspoon dried rosemary
  • 2 cloves garlic, minced
  • 1/2 teaspoon ground black pepper
  • 3 pounds salmon fillets
  • 1 teaspoon salt

Steps

  1. Whisk together the brown sugar, balsamic vinegar, extra virgin coconut oil, rosemary, garlic, and pepper in a large bowl. Reserve 1 tablespoon of marinade in a small bowl, and set aside. Add the salmon and toss to evenly coat. Cover the bowl with plastic wrap, and marinate in the refrigerator for 30 minutes. Remove the salmon from the marinade, and shake off excess. Place salmon in an aluminum foil-lined baking dish, and sprinkle with salt.
  2. Preheat an oven to 450 degrees F (230 degrees C).
  3. Roast in the preheated oven until the fish is easily flaked with a fork, about 10 minutes. Brush salmon with the reserved marinade, and return to the oven. Roast until glazed, about 1 minute.

Food

  • 2-1/2 pounds broccoli
  • 3 tablespoons extra virgin coconut oil
  • salt and ground black pepper to taste

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Cut broccoli florets from the stalk. Peel the stalk and slice into 1/4-inch slices. Mix florets and stem pieces with extra virgin coconut oil in a bowl and transfer to a baking sheet; season with salt and pepper.
  3. Roast in the preheated oven until broccoli is tender and lightly browned, about 18 minutes.


This Meal’s Grocery List

Baking Supplies
2 ounces brown sugar
Basic Cooking Ingredients
1/4 cup and 1 tablespoon extra virgin coconut oil
Condiments and Salad Dressings
1/4 cup balsamic vinegar
Herbs and Spices
1/2 teaspoon black pepper 1/2 teaspoon dried rosemary
1-1/4 teaspoons salt
Meats, Fish and Seafood
3 pounds salmon
Produce
2-1/2 pounds Broccoli, raw 1/2 ounce garlic, whole

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Saturday



Herbed Tenderloin



with Butter Dill Squash



Prep 20m | Cook 20m | Total 40m
Fiber 6g | Protein 40g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Herbed Tenderloin

Food

  • 4 (8 ounce) fillets beef tenderloin
  • 24 fresh sage leaves
  • 4 cloves garlic, cut into sixths
  • 16 fresh thyme sprigs
  • salt and ground black pepper to taste

Steps

  1. Cut a few 2-inch slits in the side of the fillet; stuff the sage leaves and garlic pieces into the slits. Wrap the thyme sprigs around the fillet. Store in refrigerator to allow the meat to absorb the flavors for 4 to 12 hours.
  2. Preheat an outdoor grill for medium heat; lightly oil the grate. Cut the tenderloin in half and season with salt and pepper.
  3. Cook the fillets 4 to 6 minutes per side, until no longer pink, or to desired doneness.

Food

  • 4 sliced zucchini
  • 4 yellow squash
  • 1/2 cup butter
  • salt and pepper to taste
  • 1 tablespoon and 1 teaspoon dried dill weed
  • 2 tablespoons lemon juice

Steps

  1. Slice the zucchini and yellow squash. Place the sliced vegetables in a large skillet or saucepan with the butter. Saute over a medium-low heat for 10 minutes before seasoning with salt, pepper and dill.
  2. Continue to saute for 10 additional minutes before adding the lemon juice. Stir the vegetables well and remove from heat. Serve hot.


This Meal’s Grocery List

Beverages
2 tablespoons lemon juice
Dairy, Eggs and Milk
1/2 cup butter
Herbs and Spices
1 tablespoon and 1 teaspoon dried dill weed 1/4 teaspoon salt
Meats, Fish and Seafood
2 pounds beef tenderloin
Produce
1/4 cup and 2 tablespoons fresh sage 1/4 cup and 2 teaspoons fresh thyme
1/2 ounce garlic, whole 1-3/4 pounds yellow squash
1-3/4 pounds zucchini

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Sunday



Roasted Turkey Breast



with Zucchini Mint Salad



Prep 10m | Cook 5h | Total 5h 10m
Fiber 9g | Protein 66g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Roasted Turkey Breast

Food

  • 5/8 (8 pound) whole bone-in turkey breast with skin
  • 1 cup chicken stock
  • 1/4 cup butter, melted
  • 1-1/4 teaspoons chicken bouillon granules
  • 3/4 teaspoon dried sage
  • 3/4 teaspoon dried savory
  • 3/4 teaspoon dried rosemary
  • 3/4 teaspoon dried thyme

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Loosen the skin from the meat of the turkey breast.
  3. Place the turkey breast into a large oven-safe pot or Dutch oven with a lid and pour chicken stock over the meat. Mix melted butter with chicken bouillon granules, sage, savory, rosemary, and thyme in a bowl. Lift the loosened skin and pour slightly more than half the butter-herb mixture under the skin. Pour remaining herb mixture over the skin. Cover the pot.
  4. Roast in the preheated oven for 3 hours; flip turkey breast over and roast 1 more hour; flip again and roast until the juices run clear and an instant-read meat thermometer inserted into the thickest part of the breast, not touching bone, reads 180 degrees F (80 degrees C), 1 additional hour (5 hours in all). Baste turkey with pan drippings and let stand 5 to 10 minutes before serving.

Food

  • 6 small zucchini, cut into 1/4-inch rounds
  • 6 small yellow squash, cut into 1/4-inch rounds
  • salt to taste
  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 1/4 cup and 2 tablespoons freshly squeezed lemon juice
  • 1/4 cup and 2 tablespoons chopped fresh mint
  • ground black pepper to taste

Steps

  1. Arrange zucchini and yellow squash rounds on a plate and sprinkle evenly with salt. Set aside until some of the water is pulled out, about 5 minutes.
  2. Drizzle zucchini and yellow squash with extra virgin coconut oil and lemon juice and sprinkle with mint; season with black pepper.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup and 2 tablespoons extra virgin coconut oil
Beverages
1/4 cup and 2 tablespoons lemon juice
Dairy, Eggs and Milk
1/4 cup butter
Herbs and Spices
2-3/4 teaspoons black pepper 3/4 teaspoon crushed rosemary
3/4 teaspoon dried thyme 1/8 teaspoon ground savory
3/4 teaspoon sage 1/2 teaspoon salt
Meats, Fish and Seafood
5-1/4 pounds turkey breast
Produce
4 sprigs fresh mint 2-1/2 pounds yellow squash
1-1/2 pounds zucchini
Soup
1-1/4 teaspoons chicken bouillon granules 1 cup chicken stock

Go To Full Week’s Grocery List

This Week’s Grocery List

Baking Supplies
2-1/2 ounces brown sugar 1-1/2 ounces Gourmet Club Green Peppercorns in Brine
3/4 teaspoon kosher salt 1/4 cup and 2 tablespoons sesame seeds
3 tablespoons and 2-3/4 teaspoons white sugar
Basic Cooking Ingredients
1/4 cup and 2 tablespoons extra virgin coconut oil 2 cups and 1 tablespoon extra virgin coconut oil
2 teaspoons extra virgin coconut oil
Beverages
1/2 cup lemon juice 1 tablespoon and 1 teaspoon lime juice
2-1/4 cups water
Condiments and Salad Dressings
3/4 cup balsamic vinegar 1-1/2 cups cider vinegar
1 (8 ounce) jar prepared Dijon-style mustard
Dairy, Eggs and Milk
1 cup butter 1/2 pound Cheese, mozzarella, part skim milk
Herbs and Spices
1 tablespoon and 1/4 teaspoon black pepper 1/8 teaspoon cayenne pepper
3/4 teaspoon crushed rosemary 1 tablespoon and 1 teaspoon dried dill weed
1 teaspoon dried red pepper flakes 1/4 cup and 1 teaspoon dried rosemary
3/4 teaspoon dried thyme 1/4 teaspoon dry mustard
1 tablespoon garlic powder 1/8 teaspoon ground allspice
1 teaspoon ground cinnamon 1 teaspoon ground cumin
3/4 teaspoon ground ginger 1/4 teaspoon ground nutmeg
1/8 teaspoon ground savory 3/4 teaspoon sage
2 tablespoons salt
Meats, Fish and Seafood
2 pounds beef tenderloin 11 (3 ounce) fillets cod
4 pounds pork tenderloin 5-3/4 pounds salmon
2 pounds skinless, boneless chicken breast halves 5-1/4 pounds turkey breast
Pasta, Rice and Beans
2 pounds Yardlong bean, raw
Produce
3 pounds asparagus 2 medium heads bok choy
2-1/2 pounds Broccoli, raw 2 bunches cilantro
2 tablespoons fresh ginger root 4 sprigs fresh mint
3/4 cup fresh parsley 1 fresh red chile pepper
1/4 cup and 2 tablespoons fresh sage 3-1/2 ounces fresh spinach
1/4 cup and 2 teaspoons fresh thyme 2 ounces garlic, whole
1/4 pound green onions 2 lemon
2 pounds mushrooms 1 onions
3 red bell pepper 2 ounces sweet onion
2 tomatoes 4-1/4 pounds yellow squash
4-3/4 pounds zucchini
Soup
1-1/4 teaspoons chicken bouillon granules 1 cup chicken stock

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