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!

NOTE: Per the “cooking in bulk” tip above, these recipes have been doubled or quadrupled. This is great because we know how busy you are, so cooking in bulk is VERY helpful when going SANE. The one drawback is that a recipe may say something seemingly odd like “2 3/4 eggs.” Sorry about this…math can be annoying! When this happens please simply round up or down and enjoy time-saving bulk cooking SANEity 🙂

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Monday



Eastern Chicken Kabobs



with Nutty Celery Sauté



Prep 30m | Cook 15m | Total 45m
Fiber 12g | Protein 42g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Eastern Chicken Kabobs

Food

  • 1/3 cup lemon juice
  • 1/3 cup extra virgin coconut oil
  • 1 cup plain yogurt
  • 5 cloves garlic, minced
  • 3 teaspoons tomato paste
  • 2 teaspoons salt
  • 1 1/4 teaspoons dried oregano
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon ground cinnamon
  • 1/8 teaspoon ground cardamom
  • 3 pounds skinless, boneless chicken breast halves – cut into 2 inch pieces
  • 3 onions, cut into large chunks
  • 2 medium green bell pepper, cut into large chunks
  • 1 1/3 cups chopped fresh flat-leaf parsley

Steps

  1. Whisk together the lemon juice, coconut oil, plain yogurt, garlic, tomato paste, salt, oregano, pepper, allspice, cinnamon, and cardamom in a large bowl; add the chicken and toss to coat. Transfer the chicken mixture into a large plastic bag; refrigerate at least 4 hours.
  2. Preheat an outdoor grill for medium-high heat and lightly oil grate. Thread the chicken, onions, and pepper onto metal skewers. Cook on preheated grill until the chicken is golden and no longer pink in the center, about 5 minutes each side. Sprinkle the parsley over the skewers.

Food

  • 1/4 cup butter
  • 2/3 cup slivered almonds
  • 8 cups sliced celery
  • 2 tablespoons dried minced onion
  • 2 cubes chicken bouillon
  • 1 teaspoon xylitol
  • 1/4 teaspoon ground ginger

Steps

  1. Melt butter in a large skillet over medium heat; cook and stir almonds until golden, 2 to 3 minutes. Stir celery, onion, bouillon, xylitol, and ginger into almonds. Continue to cook and stir until celery is tender, about 10 minutes.


This Meal’s Grocery List

Baking Supplies
1/2 cup and 2 teaspoons blanched slivered almonds 1/8 teaspoon ground cardamom
1 teaspoon xylitol
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Beverages
1/3 cup lemon juice
Canned Foods
1/2 ounce tomato paste
Dairy, Eggs and Milk
1/4 cup butter 1 cup low-fat plain yogurt
Herbs and Spices
1/4 teaspoon black pepper 2 tablespoons dried minced onion
1-1/4 teaspoons dried oregano 1/4 teaspoon ground allspice
1/4 teaspoon ground cinnamon 1/4 teaspoon ground ginger
2 teaspoons salt
Meats, Fish and Seafood
3 pounds skinless, boneless chicken breast halves
Produce
2 pounds celery 1/2 ounce garlic, whole
1/2 pound green bell pepper 1-1/3 cups Italian flat leaf parsley
3 onions
Soup
2 cubes chicken bouillon

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Tuesday



Savory Sea Bass



with Italian Eggplant



Prep 20m | Cook 30m | Total 50m
Fiber 3g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Savory Sea Bass

Food

  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon paprika
  • lemon pepper to taste
  • sea salt to taste
  • 3 pounds sea bass
  • 1/4 cup butter
  • 3 large cloves garlic, chopped
  • 1 tablespoon and 1 teaspoon chopped Italian flat leaf parsley
  • 2 tablespoons extra virgin coconut oil

Steps

  1. Preheat grill for high heat.
  2. In a small bowl, stir together the garlic powder, onion powder, paprika, lemon pepper, and sea salt. Sprinkle seasonings onto the fish.
  3. In a small saucepan over medium heat, melt the butter with the garlic and parsley. Remove from heat when the butter has melted, and set aside.
  4. Lightly oil grill grate. Grill fish for 7 minutes, then turn and drizzle with butter. Continue cooking for 7 minutes, or until easily flaked with a fork. Drizzle with coconut oil before serving.

Food

  • 2 tablespoons extra virgin coconut oil (or as needed)
  • 2/3 cup almond flour
  • 1/4 cup coconut flour
  • 2 teaspoons Italian seasoning
  • 1/2 teaspoon salt
  • 4 pinches paprika
  • 4 large eggs
  • 4 eggplants, sliced into rounds

Steps

  1. Preheat oven to 375 degrees F (190 degrees C). Brush coconut oil onto a baking sheet.
  2. Mix almond flour, coconut flour, Italian seasoning, salt, and paprika together in a wide, shallow bowl.
  3. Scramble eggs in a shallow bowl.
  4. Dip each eggplant slice into eggs and then press into the flour mixture. Gently toss between your hands so any nut meal that hasn’t stuck can fall away. Arrange “breaded” eggplant onto prepared baking sheet. Brush tops of eggplant slices with melted coconut oil.
  5. Bake in preheated oven for 15 minutes, flip, and continue baking until the eggplant slices begin to brown, 15 to 20 minutes more.


This Meal’s Grocery List

Baking Supplies
2/3 cup almond flour 1/4 cup coconut flour
1/4 teaspoon sea salt
Basic Cooking Ingredients
4 tablespoons extra virgin coconut oil
Dairy, Eggs and Milk
1/4 cup butter 4 large eggs
Herbs and Spices
1/4 teaspoon garlic powder 2 teaspoons Italian seasoning
1/4 teaspoon lemon pepper 1/4 teaspoon onion powder
2 teaspoons paprika 1/2 teaspoon salt
Meats, Fish and Seafood
3 pounds Finfish, sea bass, mixed species, raw
Produce
4-3/4 pounds eggplant 1/2 ounce garlic, whole
1 tablespoon and 1 teaspoon Italian flat leaf parsley

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Wednesday



Simple Round Roast



with French Herb Salad



Prep 5m | Cook 3hr | Total 3hr 5min
Protein 40g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Food

  • 1-1/4 (3 pound) beef eye of round roast
  • salt and pepper to taste

Steps

  1. Preheat the oven to 500 degrees F (260 degrees C). Season the roast with salt and pepper and place in a roasting pan or baking dish. Do not cover or add water.
  2. Place the roast in the preheated oven. Reduce the temperature to 475 degrees F (245 degrees C). Roast for 21 minutes (seven minutes per pound) then turn off the oven and let the roast sit in the hot oven for 2 1/2 hours. Do not open the door at all during this time!
  3. Remove the roast from the oven, the internal temperature should have reached at least 145 degrees F (65 degrees C). Carve into thin slices to serve.

Food

  • 1-1/2 heads romaine lettuce – rinsed, dried and chopped
  • 1-1/2 heads red leaf lettuce – rinsed, dried and chopped
  • 1-1/2 leaves green leaf lettuce – rinsed, dried, and chopped
  • 1-1/2 (5 ounce) packages baby arugula leaves, washed and dried
  • 1-1/2 heads endive – rinsed, dried and chopped
  • 1-1/2 cups frisee lettuce leaves – rinsed, dried, and chopped
  • 1-1/2 cups dandelion leaves – rinsed, dried and chopped (optional)
  • 1-1/2 cups escarole – rinsed, dried and chopped (optional)
  • 1-1/2 cups Batavia lettuce – rinsed, dried and chopped (optional)
  • 4-1/2 leaves fresh basil, chopped
  • 4-1/2 leaves fresh tarragon, chopped
  • 4-1/2 sprigs fresh dill, chopped

Steps

  1. Place the romaine, red and green leaf lettuce, arugula, endive, frisee lettuce, dandelion leaves, escarole, Batavia lettuce, basil, tarragon, and dill into a large salad bowl, and toss lightly to combine.


This Meal’s Grocery List

Herbs and Spices
salt and pepper to taste
Meats, Fish and Seafood
1-1/4 (3 pound) beef eye of round roast
Produce
1 pound Lettuce, cos or romaine, raw 1 tablespoon and 1-1/2 teaspoons Tarragon-Fresh
7 ounces Arugula, raw 3 ounces dandelion greens
2 medium heads endive 2-1/2 ounces escarole, raw
2-1/2 teaspoons fresh basil 1-1/2 teaspoons fresh dill weed
1-1/4 pounds leaf lettuce 1 head lettuce

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Thursday



SANE Ham Steaks



with Pesto Spinach



Prep 20m | Cook 10m | Total 20m
Fiber 9g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Food

  • 2 pounds ham steak
  • extra virgin coconut oil cooking spray
  • ground black pepper to taste
  • 6 tablespoons extra virgin coconut oil
  • 2 tablespoons Dijon mustard
  • 2 tablespoons lemon juice
  • 2 teaspoons champagne vinegar
  • 1/2 teaspoon ground black pepper
  • 4 (10 ounce) packages mixed salad greens
  • 2/3 cup crumbled reduced-fat feta cheese

Steps

  1. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
  2. Coat ham steak on both sides with cooking spray; season with black pepper to taste.
  3. Grill ham on preheated grill until meat shows good grill marks, 4 to 5 minutes per side. Cut ham into bite-size pieces.
  4. Whisk melted coconut oil, Dijon mustard, lemon juice, champagne vinegar, and 1/4 teaspoon black pepper in a large bowl. Toss mixed greens into dressing to coat. Divide salad onto four plates and top with ham and feta cheese.

Food

  • 3/4 cup baby spinach leaves
  • 1/4 cup and 2 tablespoons fresh basil leaves
  • 1/4 cup toasted pine nuts
  • 1/4 cup grated Parmesan cheese
  • 2 cloves garlic, peeled and quartered
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1-1/2 teaspoons fresh lemon juice
  • 1/4 teaspoon lemon zest
  • 1/4 cup melted extra virgin coconut oil

Steps

  1. Blend the spinach, basil, pine nuts, Parmesan cheese, garlic, salt, pepper, lemon juice, lemon zest, and 2 tablespoons melted coconut oil in a food processor until nearly smooth, scraping the sides of the bowl with a spatula as necessary. Drizzle the remaining melted coconut oil into the mixture while processing until smooth.


This Meal’s Grocery List

Baking Supplies
1/2 teaspoon kosher salt 1/4 cup pine nuts
Basic Cooking Ingredients
6 tablespoons extra virgin coconut oil 1/2 ounce extra virgin coconut oil cooking spray
Beverages
2 tablespoons and 1-1/2 teaspoons lemon juice
Condiments and Salad Dressings
2 teaspoons champagne vinegar 1 (8 ounce) jar prepared Dijon-style mustard
Dairy, Eggs and Milk
6 ounces Feta Cheese-Reduced Fat 1/2 ounce Parmesan cheese
Herbs and Spices
1-3/4 teaspoons black pepper
Meats, Fish and Seafood
2 pounds ham steak
Other
1 lemon (for zesting)
Produce
3/4 cup baby spinach 1/4 cup and 2 tablespoons fresh basil
1/2 ounce garlic, whole 2-1/2 pounds mixed salad greens

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Friday



Parmesan Tilapia



with Crunchy Sprouted Salad



Prep 15m | Cook 10m | Total 25m
Fiber 6g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Parmesan Tilapia

Food

  • 1/2 cup Parmesan cheese
  • 1/8 cup butter, softened
  • 3 tablespoons light mayonnaise
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon celery salt
  • 2 pounds tilapia fillets

Steps

  1. Preheat oven broiler. Grease broiling pan or line with aluminum foil.
  2. Mix Parmesan cheese, butter, mayonnaise, and lemon juice together in a small bowl. Season with dried basil, pepper, onion powder, and celery salt. Mix well and set aside. Arrange fillets in a single layer on prepared pan.
  3. Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil for 2 or 3 minutes more. Remove fillets from oven and cover with Parmesan mixture on top side. Broil until fish flakes easily with a fork, about 2 minutes.

Food

  • 3 cups lentil sprouts
  • 3/4 cup seeded, diced cucumber
  • 3/4 cup seeded, chopped tomato
  • 1/2 cup chopped green onions
  • 3 tablespoons chopped fresh cilantro
  • 3/4 cup thinly sliced radishes (optional)
  • 1 tablespoon and 1-1/2 teaspoons extra virgin olive oil
  • 3 tablespoons lemon juice
  • 1 tablespoon and 1-1/2 teaspoons white wine vinegar
  • 2-1/4 teaspoons dried oregano
  • 3/4 teaspoon garlic powder
  • 2-1/4 teaspoons curry powder
  • 3/4 teaspoon dry mustard
  • 1-1/2 pinches salt and pepper to taste

Steps

  1. In a medium bowl, combine the lentil sprouts, cucumber, tomato, green onions, cilantro and radishes. Toss lightly.
  2. In a smaller bowl, whisk together olive oil, lemon juice, white wine vinegar, oregano, garlic powder, curry powder, mustard, salt and pepper. Drizzle the dressing over the salad, and toss lightly to coat. Chill for 20 to 30 minutes to allow the flavors to blend before serving.


This Meal’s Grocery List

Basic Cooking Ingredients
1 tablespoon and 1-1/2 teaspoons extra virgin olive oil
Beverages
1/4 cup and 1 tablespoon lemon juice
Condiments and Salad Dressings
2 tablespoons and 2-1/2 teaspoons light mayonnaise 1 tablespoon and 1-1/2 teaspoons white wine vinegar
Dairy, Eggs and Milk
2 tablespoons butter 1-1/2 ounces Parmesan cheese
Herbs and Spices
1/4 teaspoon black pepper 1/8 teaspoon celery salt
2-1/4 teaspoons curry powder 1/4 teaspoon dried basil
2-1/4 teaspoons dried oregano 3/4 teaspoon dry mustard
3/4 teaspoon garlic powder 1/8 teaspoon onion powder
1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds tilapia (bream)
Pasta, Rice and Beans
1/2 pound lentils
Produce
1 bunch cilantro 1 large cucumber
4 green onions 20 radishes
2 tomatoes

Go To Full Week’s Grocery List

Saturday



Sage Turkey Breast



with Quick Fried Cabbage



Prep 20m | Cook 30m | Total 50m
Fiber 9g | Protein 66g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Sage Turkey Breast

Food

  • 3 tablespoons freshly squeezed lemon juice
  • 5 tablespoons extra-virgin coconut oil
  • 28 leaves fresh sage
  • 4 skinless, boneless turkey breast halves
  • sea salt and freshly ground black pepper to taste
  • 3 tablespoons unsalted butter
  • 2 lemons, halved

Steps

  1. Mix lemon juice, 3 tablespoons coconut oil, and sage leaves in a large container and place turkey breast halves into the marinade. Allow meat to marinate for 30 minutes at room temperature, turning turkey breasts over occasionally.
  2. Preheat grill for medium heat and lightly oil the grate.
  3. Remove turkey breasts from marinade and reserve the marinade and sage leaves. Sprinkle turkey on both sides with sea salt and black pepper.
  4. Grill turkey breasts on the preheated grill until they show grill marks, the meat is no longer pink inside, and an instant-read meat thermometer inserted into the thickest part of the breast reads at least 160 degrees F (70 degrees C), about 30 minutes. Turn turkey pieces over after 15 minutes.
  5. While turkey is grilling, heat 2 tablespoons coconut oil with unsalted butter in a large skillet over medium-high heat until hot and bubbling. Pour reserved marinade, including sage leaves, into the oil and butter and cook, stirring often, until the marinade has evaporated and the sage leaves are crisply fried, 10 to 15 minutes.
  6. Transfer grilled turkey breasts to a cutting board and season again with salt and black pepper if desired; thickly slice the turkey on the diagonal and arrange on a platter, topped by fried sage leaves and garnished with lemon halves.

Food

  • 6 slices bacon, chopped
  • 1/2 cup chopped onion
  • 12 cups cabbage, cut into thin wedges
  • 1/4 cup water
  • 2 pinches erythritol
  • salt and pepper to taste
  • 2 tablespoons cider vinegar

Steps

  1. Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown. Remove bacon, and set aside.
  2. Cook onion in the hot bacon grease until tender. Add cabbage, and stir in water, erythritol, salt, and pepper. Cook until cabbage wilts, about 15 minutes. Stir in bacon. Splash with vinegar before serving.


This Meal’s Grocery List

Baking Supplies
1/8 teaspoon sea salt 1/2 teaspoon erythritol
Basic Cooking Ingredients
1/4 cup and 1 tablespoon extra virgin coconut oil
Beverages
3 tablespoons lemon juice 1/4 cup water
Condiments and Salad Dressings
2 tablespoons cider vinegar
Dairy, Eggs and Milk
3 tablespoons unsalted butter
Herbs and Spices
1/8 teaspoon salt
Meats, Fish and Seafood
6 ounces bacon 3-3/4 pounds turkey breast
Produce
2-1/4 pounds cabbage 1/4 cup and 3 tablespoons fresh sage
3 lemon 1 onions

Go To Full Week’s Grocery List

Sunday



Cheddar Pollock



with Avocado Extravaganza Salad



Prep 30m | Cook 25m | Total 55m
Fiber 12g | Protein 52g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2  1



Food

  • 8 (6 ounce) fillets pollock fillets
  • 2 teaspoons paprika
  • 2 teaspoons black pepper
  • 4 small yellow onion, sliced
  • 4 small green bell pepper, cut into strips
  • 16 (1/4 inch thick) slices red tomato
  • 16 slices Cheddar cheese

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Spray a baking sheet with butter flavored cooking spray.
  2. Season the pollock fillets with paprika and black pepper. Place on baking sheet and layer with onion, green pepper, and tomato slices.
  3. Bake in preheated oven until fish has cooked and flakes easily, about 15 minutes. Turn oven off, place two slices of cheese on each fillet. Return fish to the oven and allow cheese to melt, about 3 minutes.

Food

  • 1 (4 ounce) can sliced black olives, drained
  • 1-1/2 cups diced roma tomatoes
  • 3/4 cup diced red onion
  • 1 red bell pepper, seeded and dice
  • 1/2 minced jalapeno pepper
  • 1 avocados – peeled, pitted and diced
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoon fresh lime juice
  • 1 teaspoon salt

Steps

  1. Mix together olives, tomatoes, onion, red pepper, and jalapeno pepper in a large bowl. Gently fold in diced avocado, olive oil, lime juice, and salt.


This Meal’s Grocery List

Basic Cooking Ingredients
1 tablespoon and 1-1/2 teaspoons olive oil
Beverages
2 tablespoon fresh lime juice
Condiments and Salad Dressings
 1 (4 ounce) can black olives
Dairy, Eggs and Milk
1 pound Cheddar cheese
Herbs and Spices
2 teaspoons black pepper 2 teaspoons paprika
1 teaspoon salt
Meats, Fish and Seafood
3 pounds Finfish, pollock, walleye, raw
Produce
1 avocados 10 ounces green bell pepper
1 jalapeno chile pepper 3 onions
1 red bell pepper 4 red onion
4 roma (plum) tomato 3 tomatoes

Go To Full Week’s Grocery List

This Week’s Grocery List

Baking Supplies
2/3 cup almond flour 1/2 cup and 2 teaspoons blanched slivered almonds
1/4 cup coconut flour 1/8 teaspoon ground cardamom
1/2 teaspoon kosher salt 1/4 cup pine nuts
1/2 teaspoon sea salt 1-1/2 teaspoons xylitol
1/2 teaspoon erythritol
Basic Cooking Ingredients
2 cups extra virgin coconut oil extra virgin coconut oil cooking spray
3 tablespoons and 1-1/2 teaspoons extra virgin olive oil
Beverages
1 cup lemon juice 2 tablespoons lime juice
1/4 cup water
Canned Foods
1/2 ounce tomato paste
Condiments and Salad Dressings
1 (4 ounce) can black olives 2 teaspoons champagne vinegar
2 tablespoons cider vinegar 2 tablespoons and 2-1/2 teaspoons light mayonnaise
1 (8 ounce) jar prepared Dijon-style mustard 1 tablespoon and 1-1/2 teaspoons white wine vinegar
Dairy, Eggs and Milk
1/2 cup and 2 tablespoons butter 1 pound Cheddar cheese
6 ounces Feta Cheese-Reduced Fat 1 cup low-fat plain yogurt
4 large eggs 2 ounces Parmesan cheese
3 tablespoons unsalted butter
Herbs and Spices
1 tablespoon and 1-1/4 teaspoons black pepper 1/8 teaspoon celery salt
2-1/4 teaspoons curry powder 1/4 teaspoon dried basil
2 tablespoons dried minced onion 1 tablespoon and 1/2 teaspoon dried oregano
3/4 teaspoon dry mustard 1 teaspoon garlic powder
1/4 teaspoon ground allspice 1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger 2 teaspoons Italian seasoning
1/4 teaspoon lemon pepper 1/2 teaspoon onion powder
1 tablespoon and 1 teaspoon paprika 1 tablespoon and 1 teaspoon salt
Meats, Fish and Seafood
6 ounces bacon 3 pounds Finfish, pollock, walleye, raw
2-3/4 pounds Finfish, sea bass, mixed species, raw 2 pounds ham steak
2-3/4 pounds skinless, boneless chicken breast halves 2 pounds tilapia (bream)
3-3/4 pounds turkey breast 1-1/4 (3 pound) beef eye of round roast
Other
1 lemon (for zesting)
Pasta, Rice and Beans
1/2 pound lentils
Produce
7 ounces Arugula, raw 1 avocados
3/4 cup baby spinach 2-1/4 pounds cabbage
2 pounds celery 1 bunch cilantro
1 large cucumber 3 ounces dandelion greens
4-3/4 pounds eggplant 2 medium heads endive
2-1/2 ounces escarole, raw 1/4 cup and 3 tablespoons fresh basil
1-1/2 teaspoons fresh dill weed 1 tablespoon and 1-1/2 teaspoons Tarragon-Fresh
1/4 cup and 3 tablespoons fresh sage 4 tomatoes
1 ounce garlic, whole 1-1/4 pounds green bell pepper
1-1/3 cups and 1 tablespoon Italian flat leaf parsley 4 green onions
1/2 jalapeno chile pepper 1-1/4 pounds leaf lettuce
3 lemon 1 head lettuce
1 pound Lettuce, cos or romaine, raw 2-1/2 pounds mixed salad greens
1-1/2 pounds onions 20 radishes
1 red bell pepper 4 red onion
4 roma (plum) tomato
Soup
2 cubes chicken bouillon

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