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



Slow Cooked Pork



with Wine Baked Mushrooms



Prep 20m | Cook 6h | Total 6h20m
Fiber 9g | Protein 47g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Slow Cooked Pork

Food

  • 5-1/4 cloves garlic
  • 1-1/4 large onion, quartered
  • 2 tablespoons and 2 teaspoons chopped fresh oregano
  • 1 tablespoon and 1 teaspoon ground cumin
  • 1 tablespoon ground ancho chile pepper
  • 2-3/4 teaspoons salt
  • 2-3/4 teaspoons ground black pepper
  • extra virgin coconut oil
  • 1 tablespoon and 1 teaspoon white wine vinegar
  • 1-1/4 (3 pound) boneless pork loin roast
  • 1-1/4 lime, cut into wedges

Steps

  1. Place the garlic, onion, oregano, cumin, chile pepper, salt, and pepper into a blender. Pour in the extra virgin coconut oil and vinegar. Puree until smooth. Spread this mixture all over the pork loin, and place into a slow cooker.
  2. Cook on Low until the pork is fork tender, 6 to 8 hours. When ready, cut the pork into chunks, or shred; garnish with lime wedges to serve.

Food

  • 1/2 cup and 1 tablespoon minced onion
  • 1 tablespoon minced garlic
  • 1-1/2 teaspoons dried thyme
  • 1/2 cup and 1 tablespoon white wine
  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 3 pounds fresh mushrooms, quartered
  • salt and pepper to taste

Steps

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Whisk together the onion, garlic, thyme, white wine, and extra virgin coconut oil in a large bowl. Add the mushrooms and toss to coat; season to taste with salt and pepper.
  3. Transfer mushroom mixture into a small baking dish, cover, and bake for 35 minutes, stirring occasionally.


This Meal’s Grocery List

Basic Cooking Ingredients
1/3 cup and 2 tablespoons extra virgin coconut oil
Beverages
1/2 cup and 1 tablespoon white wine
Condiments and Salad Dressings
1 tablespoon and 1 teaspoon white wine vinegar
Herbs and Spices
2-3/4 teaspoons black pepper 1-1/2 teaspoons dried thyme
1 tablespoon and 3/4 teaspoon ground cumin 1 tablespoon salt
Meats, Fish and Seafood
4 pounds pork loin
Produce
1/2 ounce dried ancho chiles 2 tablespoons and 2 teaspoons Fresh Oregano
1 ounce garlic, whole 2 lime
3 pounds mushrooms 3 onions

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Tuesday



Salmon Bake



with Creamed Spinach



Prep 15m | Cook 20m | Total 35m
Fiber 12g | Protein 51g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Salmon Bake

Food

  • 4 pounds salmon fillet, halved
  • 4 small tomato, chopped
  • 20 green onions, chopped
  • 1 teaspoon salt
  • 1 teaspoon pepper

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place salmon on a lightly oiled sheet pan or in a shallow baking dish, folding under thin outer edges of fillets for even cooking. Top salmon with chopped tomatoes and green onions, and season with salt and pepper.
  3. Cook salmon in the preheated oven, uncovered, for approximately 20 minutes. Fish is done when easily flaked with a fork.

Food

  • 3 (10 ounce) packages frozen chopped spinach, thawed and drained
  • 1-1/3 cups and 1 tablespoon evaporated milk
  • 1-1/2 teaspoons garlic powder
  • 3/4 teaspoon dried minced onion
  • 3/4 cup minced onion

Steps

  1. In a blender or food processor, blend spinach and milk until smooth. Add garlic powder, dried onion and fresh onion and mix well. Pour into medium saucepan and cook over medium heat until thickened, about 3 minutes. Reduce heat to low and simmer for 10 minutes.


This Meal’s Grocery List

Canned Foods
13 ounces evaporated milk
Frozen Foods
2 pounds frozen spinach
Herbs and Spices
1 teaspoon black pepper 3/4 teaspoon dried minced onion
1-1/2 teaspoons garlic powder 1 teaspoon salt
Meats, Fish and Seafood
4 pounds salmon
Produce
11 ounces green onions 2 onions
3 tomatoes

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Wednesday



Sirloin Tip Roast



with Grilled Cabbage



Prep 5m | Cook 1h40m | Total 1h45m
Fiber 9g | Protein 56g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Sirloin Tip Roast

Food

  • 4 pounds beef sirloin tip roast
  • 5-1/4 cloves garlic, peeled and halved
  • 1-1/4 teaspoons coarsely ground black pepper

Steps

  1. Preheat oven to 400 degrees F (200 degrees C). Secure roast with cooking twine.
  2. Make 8 (1/2 inch) slits around the roast, and insert 1/2 garlic clove into each slit. Sprinkle with fresh ground pepper. Place on a rack in roasting pan.
  3. Roast in preheated oven for 20 minutes. Reduce heat to 325 degrees F, and insert meat thermometer into roast. Continue cooking about 1 hour, or to desired doneness; remove from oven. Loosely cover with foil, and let roast stand 15 minutes before slicing.
  4. To serve, slice thinly against the grain, and use pan drippings for gravy.

Food

  • 2 small heads cabbage, cored
  • 1/2 cup butter, cut into pieces
  • 2 teaspoons minced garlic
  • 2 ice cube
  • salt and pepper to taste

Steps

  1. Preheat an outdoor grill for medium-high heat.
  2. Slice the top off of the head of cabbage so that it will sit flat with the cored side up. Place the butter, ice cube and garlic into the hole where the core used to be. Season with salt and pepper. Wrap tightly with foil, sealing at the top of the head.
  3. Place wrapped cabbage core side down directly on the grate. Let cook for 25 to 30 minutes, or until tender. Slice into wedges, and serve.


This Meal’s Grocery List

Dairy, Eggs and Milk
1/2 cup butter
Herbs and Spices
1-1/4 teaspoons black pepper 1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw
Other
2 cubes ice
Produce
3-1/4 pounds cabbage 1 ounce garlic, whole

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Thursday



Bacon Wrapped Chicken



with Tomato Cucumber Salad



Prep 15m | Cook 16m | Total 31m
Fiber 9g | Protein 40g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Bacon Wrapped Chicken

Food

  • 2 tablespoons and 2 teaspoons garlic powder
  • 8 skinless, boneless chicken breast halves
  • salt and pepper to taste
  • 8 sprigs fresh rosemary
  • 8 thick slices bacon

Steps

  1. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
  2. Sprinkle 1 teaspoon garlic powder on a chicken breast and season with salt and pepper. Lay one rosemary sprig on the chicken breast. Wrap the bacon around the chicken to hold the rosemary on. Secure the bacon with a toothpick or an additional thick rosemary stem.
  3. Cook the chicken breasts until no longer pink in the center and the juices run clear, 8 minutes per side. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Stay near the grill to combat any flare ups from the bacon. Remove the toothpicks before serving.

Food

  • 3 tomato, chopped
  • 3 cucumber, seeded and chopped
  • 3/4 cup thinly sliced red onion
  • 3/4 cup canned kidney beans, drained
  • 3/4 cup diced firm tofu
  • 1/4 cup and 2 tablespoons chopped fresh basil
  • 3/4 cup balsamic vinaigrette salad dressing
  • salt and pepper to taste

Steps

  1. In a large bowl, combine the tomato, cucumber, red onion, kidney beans, tofu, and basil. Just before serving, toss with balsamic vinaigrette salad dressing, and season with salt and pepper.


This Meal’s Grocery List

Canned Foods
1 (15 ounce) can kidney beans
Condiments and Salad Dressings
1 (16 fl oz) bottle balsamic vinaigrette salad dressing
Herbs and Spices
2 tablespoons and 2 teaspoons garlic powder 1/4 teaspoon salt
Meats, Fish and Seafood
11 ounces bacon 2 pounds skinless, boneless chicken breast halves
Natural/Organic Foods
7 ounces tofu
Produce
3 large cucumber 1/4 cup and 2 tablespoons fresh basil
3 tablespoons and 1 teaspoon fresh rosemary 1 onions
4 tomatoes

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Friday



Grilled Swordfish



with Fajita Veggies



Prep 30m | Cook 20m | Total 50m
Fiber 9g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Grilled Swordfish

Food

  • 8 cloves garlic
  • 2/3 cup white wine
  • 1/2 cup lemon juice
  • 1/4 cup soy sauce
  • 1/4 cup extra virgin coconut oil
  • 2 tablespoons poultry seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 8 swordfish steaks
  • 2 tablespoons chopped fresh parsley (optional)
  • 8 slices lemon, for garnish (optional)

Steps

  1. In a glass baking dish, combine the garlic, white wine, lemon juice, soy sauce, extra virgin coconut oil, poultry seasoning, salt and pepper. Mix just to blend. Place swordfish steaks into the marinade, and refrigerate for 1 hour, turning frequently.
  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. Garnish with parsley and lemon wedges.

Food

  • 1 tablespoon and 1-3/4 teaspoons extra virgin coconut oil
  • 4-3/4 cloves garlic, minced
  • 4-3/4 green bell peppers, sliced
  • 4-3/4 yellow bell peppers, sliced
  • 1-1/4 onion, sliced
  • 2-1/3 cups and 1 tablespoon mushrooms, sliced
  • 7-1/4 green onions, chopped
  • lemon pepper to taste

Steps

  1. In a large frying pan over a medium heat, saute extra virgin coconut oil and garlic. Let the garlic saute for 2 minutes, stir in the green and yellow bell peppers. Let the peppers saute for 2 minutes, stir in the onions. After two minutes add the mushrooms and green onions to the frying pan. Season the vegetables with lemon pepper to taste and stir well. Cover the frying pan and cook until all of the vegetables are tender.


This Meal’s Grocery List

Baking Supplies
2 tablespoons poultry seasoning
Basic Cooking Ingredients
1/3 cup and 1 teaspoon extra virgin coconut oil
Beverages
1/2 cup lemon juice 2/3 cup white wine
Ethnic Foods
1/4 cup soy sauce
Herbs and Spices
1/4 teaspoon black pepper 1/8 teaspoon lemon pepper
1/2 teaspoon salt
Meats, Fish and Seafood
2-1/2 pounds Finfish, swordfish, raw
Produce
2 tablespoons fresh parsley 1-1/2 ounces garlic, whole
1-1/4 pounds green bell pepper 1/4 pound green onions
1 lemon 6 ounces mushrooms
2 onions 3-3/4 cups and 2 tablespoons yellow bell pepper

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Saturday



Stuffed Turkey Breasts



with Cucumber Salad



Prep 20m | Cook 25m | Total 45m
Fiber 6g | Protein 59g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Stuffed Turkey Breasts

Food

  • 1/4 cup extra virgin coconut oil, divided
  • 4 links apple maple chicken sausage, casings removed
  • 2 small onion, diced
  • 4 cloves garlic, minced
  • 2/3 cup crusty bread cubes
  • 2 tablespoons and 2 teaspoons finely chopped fresh parsley
  • 1 tablespoon finely chopped fresh sage
  • 2 (1 1/2-pound) skinless, boneless turkey breast half, halved lengthwise and pounded to 1/2-inch thickness
  • salt and ground black pepper to taste
  • 2 cups turkey stock

Steps

  1. Heat 1 tablespoon extra virgin coconut oil in a nonstick skillet over medium-high heat. Cook and stir sausage in hot oil, breaking it up with a wooden spoon, until browned and crumbly, 5 to 10 minutes. Transfer cooked sausage to a large bowl and return skillet to heat.
  2. Cook and stir onion and garlic in hot skillet until softened and fragrant, 3 to 4 minutes; transfer to bowl with sausage.
  3. Blend bread cubes in a food processor until finely ground. Add bread crumbs, parsley, and sage to sausage mixture; stir until stuffing is completely combined.
  4. Season turkey breasts with salt and pepper. Place 1/2 the stuffing mixture onto each breast. Roll turkey breasts around stuffing, tucking the sides in as you roll. Tie twine around each rolled turkey breast to secure the roll. Season each roll with salt and pepper.
  5. Preheat oven to 350 degrees F (175 degrees C).
  6. Heat remaining 1 tablespoon olive oil in a large oven-proof skillet over medium-high heat. Place turkey rolls in hot oil and cook until golden brown on all sides, 3 to 5 minutes per side.
  7. Pour turkey stock into the skillet and bring stock to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Transfer skillet to oven.
  8. Cook in the preheated oven until turkey rolls are no longer pink in the center and the juices run clear, 10 to 12 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Remove rolls from the oven to rest for 5 minutes. Cut into 1-inch slices.

Food

  • 4 cups thinly sliced and peeled cucumber
  • salt to taste
  • 1/2 cup white balsamic vinegar
  • 1/4 cup extra virgin coconut oil (optional)
  • 2 teaspoons white sugar
  • 1 teaspoon dried dill weed
  • 4 tomatoes, chopped, or more to taste

Steps

  1. Spread cucumber slices in a thin layer on a large platter. Sprinkle salt generously over the cucumber. Let salt soak into cucumber slices for about 30 minutes.
  2. Transfer cucumber to a colander and rinse with cold water; drain thoroughly and transfer to a dry surface. Pat cucumbers dry with paper towel.
  3. Whisk vinegar, extra virgin coconut oil, sugar, and dill together in a large bowl. Add cucumber slices and tomatoes; toss to coat.


This Meal’s Grocery List

Bakery Items
2-1/2 ounces Bread, french or vienna (includes sourdough)
Baking Supplies
2 teaspoons white sugar
Basic Cooking Ingredients
1/4 cup extra virgin coconut oil 1/4 cup extra virgin coconut oil
Condiments and Salad Dressings
1/2 cup balsamic vinegar, white – CLONE – Balsamic Vinegar-60 Grain
Herbs and Spices
1 teaspoon dried dill weed 1/4 teaspoon salt
Meats, Fish and Seafood
9 ounces chicken and apple sausage 3 pounds turkey breast
Produce
4 cups cucumber 2 tablespoons and 2 teaspoons fresh parsley
1 tablespoon fresh sage 1/2 ounce garlic, whole
2 onions 5 tomatoes
Soup
2 cups turkey stock

Go To Full Week’s Grocery List

Sunday



South American Steaks



with Indian Carrot Salad



Prep 10m | Cook 10m | Total 20m
Fiber 6g | Protein 43g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



South American Steaks

Food

  • 3 pounds skirt steak, trimmed and cut into 2 1/2-inch wide pieces
  • 2 teaspoons adobo seasoning, or to taste
  • 3 tablespoons extra virgin coconut oil
  • 2 tablespoons butter

Steps

  1. Season skirt steak pieces all over with adobo seasoning.
  2. Heat extra virgin coconut oil and butter in a large skillet over medium-high heat. Cook steak in hot oil and butter, turning often, until steak begins to firm, and is reddish-pink and juicy in the center, 6 to 8 minutes.

Food

  • 6 cups grated carrots
  • 1-1/2 cups chopped cilantro
  • 3 tablespoons crushed peanuts
  • 2 tablespoons lemon juice
  • 1 tablespoon white sugar
  • 1-1/2 teaspoons salt
  • 6 sprigs cilantro, for garnish

Steps

  1. Toss carrots, chopped cilantro, and crushed peanuts together in a large bowl.
  2. Stir lemon juice, sugar, and salt into carrot mixture.
  3. Set aside long enough to allow the sugar to dissolve, about 10 minutes.
  4. Garnish with cilantro to serve.


This Meal’s Grocery List

Baking Supplies
2 teaspoons adobo seasoning 1 ounce salted peanuts
1 tablespoon white sugar
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Beverages
2 tablespoons and 1/4 teaspoon lemon juice
Dairy, Eggs and Milk
2 tablespoons butter
Herbs and Spices
1-1/2 teaspoons salt
Meats, Fish and Seafood
3 pounds Skirt steak
Produce
1-1/2 pounds carrots 2 bunches cilantro

Go To Full Week’s Grocery List

This Week’s Grocery List

Bakery Items
2-1/2 ounces Bread, french or vienna (includes sourdough)
Baking Supplies
2 teaspoons adobo seasoning 2 tablespoons poultry seasoning
1 ounce salted peanuts 1 tablespoon and 2 teaspoons white sugar
Basic Cooking Ingredients
1/4 cup extra virgin coconut oil 1-1/4 cups extra virgin coconut oil
Beverages
1/2 cup and 2 tablespoons lemon juice 1-1/4 cups white wine
Canned Foods
13 ounces evaporated milk 1 (15 ounce) can kidney beans
Condiments and Salad Dressings
1 (16 fl oz) bottle balsamic vinaigrette salad dressing 1/2 cup balsamic vinegar, white – CLONE – Balsamic Vinegar-60 Grain
1 tablespoon and 1 teaspoon white wine vinegar
Dairy, Eggs and Milk
1/2 cup and 2 tablespoons butter
Ethnic Foods
1/4 cup soy sauce
Frozen Foods
2 pounds frozen spinach
Herbs and Spices
1 tablespoon and 2-1/4 teaspoons black pepper 1 teaspoon dried dill weed
3/4 teaspoon dried minced onion 1-1/2 teaspoons dried thyme
3 tablespoons and 1/2 teaspoon garlic powder 1 tablespoon and 3/4 teaspoon ground cumin
1/8 teaspoon lemon pepper 2 tablespoons and 3/4 teaspoon salt
Meats, Fish and Seafood
11 ounces bacon 4 pounds Beef, top sirloin, separable lean only, trimmed to 1/4″ fat, all grades, raw
9 ounces chicken and apple sausage 2-1/2 pounds Finfish, swordfish, raw
4 pounds pork loin 4 pounds salmon
2 pounds skinless, boneless chicken breast halves 3 pounds Skirt steak
3 pounds turkey breast
Natural/Organic Foods
7 ounces tofu
Other
2 cubes ice
Produce
3-1/4 pounds cabbage 1-1/2 pounds carrots
2 bunches cilantro 4 cups cucumber
3 large cucumber 1/2 ounce dried ancho chiles
1/4 cup and 2 tablespoons fresh basil 2 tablespoons and 2 teaspoons Fresh Oregano
1/4 cup and 2 teaspoons fresh parsley 3 tablespoons and 1 teaspoon fresh rosemary
1 tablespoon fresh sage 3-1/2 ounces garlic, whole
1-1/4 pounds green bell pepper 14 ounces green onions
1 lemon 2 lime
3-1/4 pounds mushrooms 1-3/4 pounds onions
3 pounds tomatoes 3-3/4 cups and 2 tablespoons yellow bell pepper
Soup
2 cups turkey stock

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