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
Mushroom Garlic Beef
with Sweet Chard
Prep 10m | Cook 10m | Total 20m
Fiber 6g | Protein 42g
Food
- 2 cups beef broth
- 3/4 pound baby portabella mushrooms
- 1/2 cup chopped green onions
- 1/2 cup butter
- 1 teaspoon glucomannan (konjac) flour
- 1/4 cup dry white wine
- 8 (7 ounce) beef tenderloin steaks (1 1/2 inches thick)
- salt and pepper to taste
Steps
Food
Steps
This Meal’s Grocery List
1/2 teaspoon maple extract | 1 teaspoon glucomannan (konjac) flour |
3 tablespoons olive oil |
1/4 cup dry white wine |
2 cups beef broth |
1/2 cup butter |
1/4 teaspoon salt |
3-1/2 pounds beef tenderloin |
1-1/2 pounds Chard, swiss, raw | 2 tablespoons and 1/2 teaspoon fresh ginger root | ||
1 ounce garlic, whole | 2 onions | ||
3/4 pound baby portabella mushrooms | 1/2 cup chopped green onions |
3 tablespoons SANE honey |
Tuesday
Wine Roasted Chicken
with Roasted Vegetables
Prep 15m | Cook 40m | Total 55m
Fiber 12g | Protein 40g
Food
- 1 organic roasting chickens or 4 lbs chicken pieces or 6 chicken breasts, skin on and bone in
- 1 tablespoon extra virgin coconut oil
- 4 fluid ounces dry white wine
- salt and black pepper
- fresh thyme or fresh rosemary
- 1 medium onion sliced
- 1 medium tomato sliced
Steps
Food
Steps
This Meal’s Grocery List
1/4 cup and 1 tablespoon extra virgin coconut oil |
4 fluid ounces dry white wine |
1/4 cup and 2 tablespoons butter |
salt and black pepper | fresh thyme or fresh rosemary | ||
1/2 teaspoon dried rosemary | 1/2 teaspoon dried thyme | ||
1 bay leaves, crushed | 1/2 teaspoon dried oregano | ||
1 clove garlic, minced | 1/2 teaspoon grated lemon zest |
1 tablespoon fresh lemon juice |
1 organic roasting chickens or 4 lbs chicken pieces or 6 chicken breasts, skin on and bone in |
4 zucchini, peeled and chopped | 1 medium onion sliced | ||
1 medium tomato sliced | 1/2 eggplant, peeled and diced | ||
4 carrots, diced | 8 cherry tomatoes | ||
1 red onions, sliced | 1/2 red bell pepper, sliced | ||
1/2 yellow bell pepper, sliced |
Wednesday
Butter Wine Salmon
with Grilled Garlic Brussels
Prep 7m | Cook 10m | Total 17m
Fiber 12g | Protein 33g
Food
- 1/2 cup butter
- 1/2 cup white wine
- 2 tablespoons lemon juice
- 2 tablespoons dried dill weed
- 2 teaspoons white xylitol
- salt and ground black pepper to taste
- 8 salmon fillets
Steps
Food
Steps
This Meal’s Grocery List
1/4 teaspoon seasoned salt | 2 teaspoons xylitol |
2 tablespoons lemon juice | 3 tablespoons and 2 teaspoons lime juice | ||
1/2 cup white wine |
3 tablespoons butter | 1/2 cup unsalted butter |
1 tablespoon black pepper | 2 tablespoons dried dill weed | ||
1 tablespoon garlic powder | 1/8 teaspoon salt |
2 pounds salmon |
7-3/4 cups Brussels sprouts, raw |
Thursday
Orange Infused Pulled Pork
with Elegant Beet Greens Salad
Prep 15m | Cook 6h | Total 6h 15m
Fiber 12g | Protein 37g
Food
- 1 (5 pound) pork butt roast
- 1 cup water
- 1/2 cup orange juice
- salt and ground black pepper to taste
- 1 1/2 tablespoons minced garlic
- 1 tablespoon stone-ground mustard, or more to taste
- 1 large sweet onion (such as Vidalia®), chopped
Steps
Food
Steps
This Meal’s Grocery List
3 tablespoons extra coconut oil |
1/2 cup orange juice | 1 cup water |
1 tablespoon prepared brown mustard |
1-1/2 teaspoons black pepper | 3/4 teaspoon dried red pepper flakes | ||
1/4 teaspoon salt |
5 pounds pork shoulder |
1/2 pound Beet greens, raw | 1 ounce garlic, whole | ||
6 lemon | 5 ounces sweet onion |
Food
- 1/3 cup butter
- 1 large onion, chopped
- 1 extra large clove garlic, minced
- 1/2 bunch fresh parsley, chopped
- 1 (14.5 ounce) cans stewed tomatoes
- 1 (14.5 ounce) cans chicken broth
- 1 bay leave
- 2 teaspoons dried basil
- 1/4 teaspoon dried thyme
- 1/4 teaspoon dried oregano
- 1/2 cup water
- 1 cup white wine
- 15 ounces large shrimp – peeled and deveined
- 15 ounces bay scallops
- 11 small clams
- 11 mussels, cleaned and debearded
- 1 cup crabmeat
- 15 ounces cod fillets, cubed
Steps
Food
Steps
This Meal’s Grocery List
1 tablespoon extra virgin coconut oil |
1/2 cup water | 1 cup white wine |
1/4 pound crabmeat | 1 (14.5 ounce) can stewed tomatoes |
1/3 cup butter |
1 bay leave | 2 teaspoons dried basil | ||
1/4 teaspoon dried oregano | 1/4 teaspoon dried thyme | ||
3/4 teaspoon salt |
3-1/2 ounces clams | 5 (3 ounce) fillets cod | ||
1/2 pound fresh mussels | 15 ounces sea scallops | ||
15 ounces large shrimp |
3 Bunches Arugula | 3 onions | ||
1/2 bunch fresh parsley | 1 extra large clove garlic | ||
3 red onion | 3 cups chopped mushrooms | ||
3 tomatoes | 1 ½ lemons |
1 (14.5 ounce) can chicken broth |
Saturday
Chicken and Sausage Kabobs
with Refreshing Cucumber Salad
Prep 20m | Cook 10m | Total 30m
Fiber 9g | Protein 34g
Food
- 4 skinless, boneless chicken breasts, cut into 20 pieces
- 1 pound chorizo sausage, cut into 16 pieces
- 2 tablespoons extra virgin coconut oil
- 2 tablespoons sherry vinegar
- 1 tablespoon and 1 teaspoon chopped fresh oregano
- 2 pinches cayenne pepper, or to taste
- salt and ground black pepper to taste
- 2 red onion, cut into 1-inch squares
- 2 red bell pepper, cut into 1-inch squares
- 8 (12-inch) bamboo or metal skewers
Steps
Food
Steps
This Meal’s Grocery List
2 tablespoons extra virgin coconut oil | 2 tablespoons extra virgin olive oil |
1/4 cup lime juice |
1 ounce sherry vinegar |
1/4 teaspoon cayenne pepper | 1/4 teaspoon salt |
1 pound chorizo | 4 skinless, boneless chicken breast halves |
8 Skewers |
1 bunch cilantro | 4 large cucumber | ||
1 tablespoon and 1 teaspoon Fresh Oregano | 2 red bell pepper | ||
19 red onion | 8 tomatoes |
Sunday
Garlic Basil Grilled Shrimp
with Buttery Cauliflower
Prep 15m | Cook 40m | Total 55m
Fiber 12g | Protein 40g
Food
- 4 cloves garlic, minced
- 1/2 cup extra virgin coconut oil
- 1/3 cup tomato sauce
- 2 tablespoons and 2 teaspoons red wine vinegar
- 2 tablespoons and 2 teaspoons chopped fresh basil
- 3/4 teaspoon salt
- 1/4 teaspoon cayenne pepper
- 3 pounds fresh shrimp, peeled and deveined
- skewers
Steps
Food
Steps
This Meal’s Grocery List
1/2 cup extra virgin coconut oil |
1 (6.5 ounce) can tomato sauce |
2 tablespoons and 2 teaspoons red wine vinegar |
1/4 cup and 2 tablespoons butter |
1/4 teaspoon cayenne pepper | 3/4 teaspoon salt |
3 pounds shrimp |
8 Skewers |
3 large heads cauliflower | 2 tablespoons and 2 teaspoons fresh basil | ||
1/2 ounce garlic, whole |
This Week’s Grocery List
1/8 (3 ounce) package dry crab boil | 1 teaspoon kosher salt | ||
1/2 teaspoon maple extract | 1/4 teaspoon seasoned salt | ||
2 tablespoons and 2 teaspoons xylitol | 1 teaspoon glucomannan (konjac) flour |
1-1/4 cup extra virgin coconut oil | 2 tablespoons extra virgin olive oil |
3 tablespoons lemon juice | 1/3 cup and 2 tablespoons and 1 teaspoon lime juice | ||
1/2 cup orange juice | 6-1/2 cups water | ||
1-2/3 cups white wine |
1/4 pound crabmeat | 2 (14.5 ounce) cans diced tomatoes | ||
1 (6.5 ounce) can tomato sauce | 2 (14.5 ounce) cans stewed tomatoes |
3/4 cup dry white wine | 1 tablespoon prepared brown mustard | ||
2 tablespoons and 2 teaspoons red wine vinegar | 1 ounce sherry vinegar |
2-1/4 cups butter | 1/2 cup unsalted butter |
13 ounces Okra, frozen, unprepared |
1 tablespoon and 1-1/2 teaspoons beef bouillon | 1-1/4 pounds chicken broth | ||
2 cups beef broth |
16 Skewers | 3 tablespoons SANE honey |
4 bay leaves | 2 tablespoons black pepper | ||
3/4 teaspoon cayenne pepper | 1-3/4 teaspoons dried basil | ||
2 tablespoons dried dill weed | 3/4 teaspoon dried oregano | ||
3/4 teaspoon dried red pepper flakes | 2-1/4 teaspoons dried thyme | ||
1 tablespoon garlic powder | 2 tablespoons salt | ||
fresh thyme or fresh rosemary | 1/2 teaspoon dried rosemary | ||
1 clove garlic, minced | 1/2 teaspoon grated lemon zest |
3-1/2 pounds beef tenderloin | 1-1/2 pounds catfish | ||
1 pound chorizo | 3-1/2 ounces clams | ||
5 (3 ounce) fillets cod | 1/2 pound fresh mussels | ||
5 pounds pork shoulder | 2 pounds salmon | ||
15 ounces sea scallops | 4-1/2 pounds shrimp | ||
4 skinless, boneless chicken breast halves | 1 organic roasting chickens or 4 lbs chicken pieces or 6 chicken breasts, skin on and bone in |
3 Bunches Arugula | 1/2 pound Beet greens, raw | ||
7-3/4 cups Brussels sprouts, raw | 8 carrots | ||
17-1/4 cups cauliflower | 2 stalks celery | ||
1-1/2 pounds Chard, swiss, raw | 1/2 eggplant, peeled and diced | ||
4 large cucumber | 2 tablespoons and 2 teaspoons fresh basil | ||
2 tablespoons and 1/2 teaspoon fresh ginger root | 1 tablespoon and 1 teaspoon Fresh Oregano | ||
1/2 cup and 2 tablespoons fresh parsley | 2-1/2 ounces garlic, whole | ||
1 large green bell pepper | 13 ounces Leeks, raw | ||
7-1/2 lemon | 7 onions | ||
4 carrots, diced | 4 portobello mushrooms | ||
2-1/2 red bell pepper | 23 red onion | ||
5 ounces sweet onion | 12 tomatoes | ||
3/4 pound baby portabella mushrooms | 1/2 cup chopped green onions | ||
4 zucchini, peeled and chopped | 1/2 yellow bell pepper, sliced | ||
8 cherry tomatoes | 3 cups chopped mushrooms |
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