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
Speedy Poached Salmon
with Vinaigrette Bell Peppers
Prep 10m | Cook 1h | Total 1h 10m
Fiber 5g | Protein 32g
Food
- 1/2 cup butter
- 1/2 cup white wine
- 2 tablespoons lemon juice
- 2 tablespoons dried dill weed
- 2 teaspoons Xylitol
- salt and ground black pepper to taste
- 8 salmon fillets
Steps
Food
Steps
This Meal’s Grocery List
2 teaspoons xylitol |
3 tablespoons extra virgin coconut oil |
2 tablespoons lemon juice | 1/2 cup white wine |
1/8 (4 ounce) jar capers |
1 tablespoon and 1-1/2 teaspoons red wine vinegar |
1/2 cup unsalted butter |
3/4 teaspoon black pepper | 2 tablespoons dried dill weed | ||
1/4 teaspoon salt |
2 pounds salmon |
1/2 ounce garlic, whole | 6 red bell pepper |
Tuesday
Fiesta Beef
with Citrus Mushroom Salad
Prep 15m | Cook 11h | Total 11h 15m
Fiber 9g | Protein 36g
Food
- 4 pounds beef chuck roast, trimmed of fat and meat cut into chunks
- 1 (24 ounce) jar salsa
- 1 onion, chopped
- 1 (7 ounce) can chopped mild green chiles
- 2 cloves garlic, minced
- 2 teaspoons chili powder
- 1 1/2 teaspoons ground cumin
- 1/2 teaspoon dried oregano
Steps
Food
Steps
This Meal’s Grocery List
1/3 cup Olive Oil |
3 tablespoons lemon juice |
2 (4 ounce) cans green chile peppers |
3 (8 ounce) jars salsa |
1 teaspoon black pepper | 2 teaspoons chili powder | ||
1/2 teaspoon dried oregano | 1-1/2 teaspoons ground cumin | ||
2-1/4 teaspoons salt |
4 pounds chuck roast |
1/2 bunch fresh parsley | 1/2 ounce garlic, whole | ||
15 ounces mushrooms | 1 onions |
Wednesday
Easy Festive Chicken Casserole
with Kale Chips
Prep 20m | Cook 40m | Total 1hr
Fiber 6g | Protein 39g
Food
- 1 cup (8 fl ounces) Chicken Stock
- 1 cup Coconut Cream
- 5 cups cooked, diced Rotisserie Chicken
- 6 cups chopped Broccoli
- 1 1/2 cups chopped Sweet Red Peppers
- 1 tablespoon Parsley
- 1/2 teaspoon Tarragon
- 1/2 teaspoon Black Pepper
- 2 ounces Parmesan Cheese (Shredded)
Steps
Food
Steps
This Meal’s Grocery List
2 teaspoons seasoned salt |
2 tablespoons extra virgin olive oil |
1 tablespoon Parsley | 1/2 teaspoon Tarragon | ||
1/2 teaspoon Black Pepper |
2 ounces Parmesan Cheese (Shredded) |
5 cups cooked, diced Rotisserie Chicken |
1 cup Coconut Cream |
1 cup (8 fl ounces) Chicken Stock |
13 1/3 cups kale | 6 cups chopped Broccoli | ||
1 1/2 cups chopped Sweet Red Peppers |
Thursday
Melt in Your Mouth Turkey Breast
with Alfalfa and Arugula Salad
Prep 15m | Cook 8h | Total 8h 15m
Fiber 3g | Protein 67g
Food
- 4 lbs. turkey breast
- 1/4 cup dried onion flakes
- 2 tablespoons low-sodium beef bouillon granules
- 1/4 teaspoon onion powder
- 1/4 teaspoon parsley flakes
- 1/8 teaspoon celery seed
- 1/8 teaspoon paprika
- 1/8 teaspoon ground black pepper
Steps
Food
Steps
This Meal’s Grocery List
1/4 cup and 2 tablespoons melted extra virgin olive oil |
3 tablespoons balsamic vinegar |
1/4 cup dried onion flakes | 1/4 teaspoon onion powder | ||
1/4 teaspoon parsley flakes | 1/8 teaspoon celery seed | ||
1/8 teaspoon paprika | 1/8 teaspoon ground black pepper | ||
1/4 teaspoon salt |
4 pounds turkey breast |
11 ounces alfalfa sprouts | 1/2 pound Arugula, raw | ||
12 cherry tomatoes | 1 large cucumber |
2 tablespoons low-sodium beef bouillon granules |
Friday
Italian Trout
with Sautéed Sugar Snap Peas
Prep 15m | Cook 35m | Total 50m
Fiber 12g | Protein 56g
Food
- 1 (4 pound) whole trout, cleaned
- salt and pepper to taste
- 1 (28 ounce) can diced tomatoes
- 2 tablespoons extra virgin coconut oil
- 2 tablespoons chopped fresh parsley
- 1 clove garlic, minced
- 1/2 cup white wine
- 1 lemon, cut into wedges
- 4 sprigs fresh parsley
Steps
Food
Steps
This Meal’s Grocery List
1/4 cup extra virgin coconut oil |
1/2 cup white wine |
2 (14.5 ounce) cans diced tomatoes |
5-2/3 cups sugar snap peas |
1/4 teaspoon black pepper | 3/4 teaspoon salt |
4 pounds Finfish, trout, rainbow, wild, raw |
2 sprigs fresh mint | 2 cups fresh parsley | ||
1/2 ounce garlic, whole | 5 ounces green onions | ||
1 lemon |
Saturday
Feta Pork
with Roasted Lemon Garlic Broccoli
Prep 10m | Cook 20m | Total 30m
Fiber 9g | Protein 37g
Food
- 2 teaspoons crushed dried rosemary
- 2 teaspoons dried basil
- 2 teaspoons minced garlic
- 2 pinches black pepper
- 1/4 cup extra virgin coconut oil
- 8 pork chops
- 2 cups fresh lemon juice
- 1 cup crumbled feta cheese with basil and sun-dried tomatoes
Steps
Food
Steps
This Meal’s Grocery List
1-3/4 teaspoons sea salt |
1/3 cup extra virgin coconut oil |
1 cup crumbled feta cheese with basil and sun-dried tomatoes |
2 cups fresh lemon juice |
1 1/2 teaspoons black pepper | 1/8 teaspoon salt | ||
2 teaspoons minced garlic | 2 teaspoons dried basil | ||
2 teaspoons crushed dried rosemary |
8 pork chops |
2-3/4 pounds Broccoli, raw | 1/2 ounce garlic, whole |
Sunday
Mustard Glazed Savory Salmon
with Creamy Cucumber
Prep 15m | Cook 5m | Total 20m
Fiber 3g | Protein 37g
Food
- 1 tablespoon and 1 teaspoon extra virgin coconut oil
- 1/3 cup Dijon mustard
- 2 tablespoons and 2 teaspoons rice vinegar
- 2 teaspoons Sriracha hot sauce (optional)
- salt to taste
- 8 (5 ounce) salmon fillets
Steps
Food
Steps
This Meal’s Grocery List
3 tablespoons xylitol |
1 tablespoon and 1 teaspoon extra virgin coconut oil |
1/2 ounce chili garlic sauce | 3 tablespoons distilled white vinegar | ||
1 (8 ounce) jar prepared Dijon-style mustard | 2 tablespoons and 2 teaspoons rice vinegar |
2 tablespoons and 3/4 teaspoon sour cream |
3/4 teaspoon black pepper | 1-3/4 teaspoons salt |
2-1/2 pounds salmon |
6-1/3 cups cucumber | 1/4 pound sweet onion |
This Week’s Grocery List
1-3/4 teaspoons sea salt | 2 teaspoons seasoned salt | ||
3 tablespoons and 2 teaspoons xylitol |
3-1/4 cups extra virgin olive oil | 1/4 cup extra virgin coconut oil |
1 (6 fluid ounce) can or bottle beer | 2 1/3 cups fresh lemon juice | ||
1 cup white wine |
1/8 (4 ounce) jar capers | 2 (14.5 ounce) cans diced tomatoes | ||
2 (4 ounce) cans green chile peppers | 1 cup Coconut Cream |
3 tablespoons balsamic vinegar | 1/2 ounce chili garlic sauce | ||
3 tablespoons distilled white vinegar | 1 (8 ounce) jar prepared Dijon-style mustard | ||
1 tablespoon and 1-1/2 teaspoons red wine vinegar | 2 tablespoons and 2 teaspoons rice vinegar | ||
3 (8 ounce) jars salsa |
2 tablespoons and 3/4 teaspoon sour cream | 1/2 cup unsalted butter | ||
2 ounces Parmesan Cheese (Shredded) | 1 cup crumbled feta cheese with basil and sun-dried tomatoes |
1 cup (8 fl ounces) Chicken Stock | 2 tablespoons low-sodium beef bouillon granules |
5-2/3 cups sugar snap peas |
2 tablespoons black pepper | 2 teaspoons chili powder | ||
2 tablespoons dried dill weed | 1/2 teaspoon dried oregano | ||
1-1/2 teaspoons ground cumin | 1 tablespoon and 2-1/2 teaspoons salt | ||
1 tablespoon Parsley | 1/2 teaspoon Tarragon | ||
1/4 cup dried onion flakes | 1/4 teaspoon onion powder | ||
1/4 teaspoon parsley flakes | 1/8 teaspoon celery seed | ||
1/8 teaspoon paprika | 1/8 teaspoon ground black pepper | ||
2 teaspoons crushed dried rosemary | 2 teaspoons dried basil | ||
2 teaspoons minced garlic |
4 pounds chuck roast | 4 pounds Finfish, trout, rainbow, wild, raw | ||
8 pork chops | 4-1/2 pounds salmon | ||
5 cups cooked, diced Rotisserie Chicken | 4 pounds turkey breast |
11 ounces alfalfa sprouts | 1/2 pound Arugula, raw | ||
2-3/4 pounds Broccoli, raw | 12 cherry tomatoes | ||
1 large cucumber | 6-1/3 cups cucumber | ||
2 sprigs fresh mint | 2-1/3 cups fresh parsley | ||
2-1/2 ounces garlic, whole | 5 ounces green onions | ||
13-1/3 cups kale | 1 lemon | ||
15 ounces mushrooms | 2 onions | ||
6 red bell pepper | 1/4 pound sweet onion | ||
6 cups chopped Broccoli | 1 1/2 cups chopped Sweet Red Peppers |
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