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



Speedy Poached Salmon



with Vinaigrette Bell Peppers



Prep 10m | Cook 1h | Total 1h 10m
Fiber 5g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Speedy Poached Salon

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

  1. Combine butter, wine, lemon juice, dill, xylitol, salt, and black pepper together in a microwave-safe casserole dish; place cover on dish.
  2. Microwave butter mixture until butter is melted, 45 to 60 seconds. Add salmon, skin-side up, to butter mixture and place cover on dish. Microwave until salmon flakes easily with a fork, about 6 minutes.

Food

  • 6 red bell peppers
  • 3 tablespoons extra virgin coconut oil
  • 1 tablespoon and 1-1/2 teaspoons red wine vinegar
  • 1/8 teaspoon salt
  • 3/4 teaspoon ground black pepper
  • 3 cloves garlic, minced
  • 3/4 teaspoon capers, drained and rinsed

Steps

  1. Preheat an oven to 500 degrees F (260 degrees C).
  2. Place the bell peppers onto a baking sheet. Roast in the preheated oven until the skins are nicely blackened, about 30 minutes. Turn the peppers once halfway through to ensure even cooking. Once blackened, place the peppers into a bowl, cover with foil, and allow to steam 20 to 30 minutes.
  3. Meanwhile, whisk together melted coconut oil, vinegar, salt, pepper, garlic, and capers in a bowl; set aside.
  4. Once the peppers have finished steaming, remove and discard the stems, skins, and seeds. Cut the peppers into quarters and stir into the vinaigrette. Cover with plastic wrap and refrigerate at least 30 minutes before serving.


This Meal’s Grocery List

Baking Supplies
2 teaspoons xylitol
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Beverages
2 tablespoons lemon juice 1/2 cup white wine
Canned Foods
1/8 (4 ounce) jar capers
Condiments and Salad Dressings
1 tablespoon and 1-1/2 teaspoons red wine vinegar
Dairy, Eggs and Milk
1/2 cup unsalted butter
Herbs and Spices
3/4 teaspoon black pepper 2 tablespoons dried dill weed
1/4 teaspoon salt
Meats, Fish and Seafood
2 pounds salmon
Produce
1/2 ounce garlic, whole 6 red bell pepper

Go To Full Week’s Grocery List

Tuesday



Fiesta Beef



with Citrus Mushroom Salad



Prep 15m | Cook 11h | Total 11h 15m
Fiber 9g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Fiesta Beef

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

  1. Mix chuck roast, salsa, onion, green chile peppers, garlic, chili powder, cumin, and oregano in a slow cooker.
  2. Cook on Low for 10 to 12 hours. Remove lid and cook on High for 1 more hour.
  3. Remove chuck roast from slow cooker using a slotted spoon to a serving platter; shred meat with a fork. Add liquid from slow cooker, 1 tablespoon at a time, to the chuck roast until desired consistency is reached.

Food

  • 1/3 cup extra virgin olive oil
  • 3 tablespoons lemon juice, or more to taste
  • 1/2 bunch curly-leaf parsley, roughly chopped
  • 2-1/4 teaspoons salt
  • 2 cloves garlic, chopped
  • 1 teaspoon ground black pepper
  • 15 ounces whole fresh mushrooms, thinly sliced

Steps

  1. Whisk olive oil, lemon juice, parsley, salt, garlic, and pepper together in a large serving bowl; add mushrooms and stir to coat.
  2. Cover bowl with plastic wrap and refrigerate, tossing occasionally, for at least 4 hours.


This Meal’s Grocery List

Basic Cooking Ingredients
1/3 cup Olive Oil
Beverages
3 tablespoons lemon juice
Canned Foods
2 (4 ounce) cans green chile peppers
Condiments and Salad Dressings
3 (8 ounce) jars salsa
Herbs and Spices
1 teaspoon black pepper 2 teaspoons chili powder
1/2 teaspoon dried oregano 1-1/2 teaspoons ground cumin
2-1/4 teaspoons salt
Meats, Fish and Seafood
4 pounds chuck roast
Produce
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



NSV-XPS 1 NSV-XPS 1 NSV-XPS 1



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

  1. Preheat oven to 350°F.
  2. In a medium pot reduce the chicken stock and coconut cream to about 1 cup over medium-high heat; 20 minutes.
  3. Shred rostisserie chicken (you will need 1 chicken for this recipe) and place in a 3 quart casserole dish with the broccoli and chopped red peppers.
  4. Add parsley, tarragon, and black pepper and half of the cheese to the cream mixture. Pour this over the chicken and vegetables in the casserole dish.
  5. Top with remaining Parmesan cheese and bake for 30 minutes covered with foil.
  6. Remove the foil and bake an additional 10 minutes until golden on top.

Food

  • 2 bunches kale
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons seasoned salt

Steps

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with melted olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.


This Meal’s Grocery List

Baking Supplies
2 teaspoons seasoned salt
Basic Cooking Ingredients
2 tablespoons extra virgin olive oil
Herbs
1 tablespoon Parsley 1/2 teaspoon Tarragon
1/2 teaspoon Black Pepper
Dairy, Eggs and Milk
2 ounces Parmesan Cheese (Shredded)
Meats, Fish and Seafood
5 cups cooked, diced Rotisserie Chicken
Canned Foods
1 cup Coconut Cream
Soup
1 cup (8 fl ounces) Chicken Stock
Produce
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



NSV-XPS 3 NSV-XPS 3 NSV-XPS 1



Melt in Your Mouth Turkey Breast

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

  1. Rinse the turkey breast and pat dry. Cut off any excess skin, but leave the skin covering the breast.
  2. In a small bowl, mix together beef bouillon granules, dried onion flakes, onion powder and seasoned pepper
  3. Rub seasoning mixture all over outside of the turkey and under the skin.
  4. Place in a slow cooker. Cover, and cook on High for 1 hour, then set to Low, and cook for 7 hours.

Food

  • 1/4 cup and 2 tablespoons melted extra virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 1 cucumber, cubed
  • 12 cherry tomatoes, halved
  • 12 cups baby arugula leaves
  • 3 cups alfalfa sprouts
  • salt and pepper to taste

Steps

  1. Whisk together the olive oil and balsamic vinegar in a large bowl.
  2. Add the cucumber, tomatoes, arugula, and alfalfa sprouts; toss to coat.
  3. Season to taste with salt and pepper before serving.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup and 2 tablespoons melted extra virgin olive oil
Condiments and Salad Dressings
3 tablespoons balsamic vinegar
Herbs and Spices
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
Meats, Fish and Seafood
4 pounds turkey breast
Produce
11 ounces alfalfa sprouts 1/2 pound Arugula, raw
12 cherry tomatoes 1 large cucumber
Soup
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



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Italian Trout

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

  1. Preheat oven to 400 degrees F (205 degrees C). Lightly oil a 9×13 inch baking dish. Season the trout inside and out with salt and pepper to taste, and place in baking dish.
  2. In a large bowl, combine tomatoes, melted coconut oil, 2 tablespoons chopped parsley, and minced garlic. Spread evenly over the fish.
  3. Bake for 35 minutes, or until fish flakes easily. Baste during baking with wine. Serve garnished with lemon wedges and parsley sprigs.

Food

  • 2 tablespoons extra virgin olive oil
  • 2-1/4 pounds sugar snap peas, trimmed
  • 9 green onions, chopped
  • 3 cloves garlic, chopped
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons chopped fresh mint

Steps

  1. Heat oil in a large skillet over medium heat.
  2. Add the sugar snap peas, green onion, and garlic.
  3. Season with salt and pepper.
  4. Stir-fry for 4 minutes, then remove from heat and stir in the mint leaves.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Beverages
1/2 cup white wine
Canned Foods
2 (14.5 ounce) cans diced tomatoes
Frozen Foods
5-2/3 cups sugar snap peas
Herbs and Spices
1/4 teaspoon black pepper 3/4 teaspoon salt
Meats, Fish and Seafood
4 pounds Finfish, trout, rainbow, wild, raw
Produce
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



NSV-XPS 1 NSV-XPS 2



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

  1. In a small bowl, stir together rosemary, basil, garlic, and pepper.
  2. Heat extra virgin coconut oil in a large skillet over medium heat.
  3. Dip pork chops in lemon juice, and sprinkle both sides with herb mixture.
  4. Place pork chops in skillet, and sear both sides, about 7 minutes per side.
  5. Reduce heat to low.
  6. Sprinkle feta on top of chops; cover skillet, and cook until cheese begins to melt, about 5 minutes.

Food

  • 4 heads broccoli, separated into florets
  • 1 tablespoon and 1 teaspoon extra-virgin coconut oil
  • 2 teaspoons sea salt
  • 1 teaspoon ground black pepper
  • 2 cloves garlic, minced
  • 1 teaspoon lemon juice

Steps

  1. Preheat the oven to 400 degrees F (200 degrees C).
  2. In a large bowl, toss broccoli florets with the extra virgin coconut oil, sea salt, pepper and garlic. Spread the broccoli out in an even layer on a baking sheet.
  3. Bake in the preheated oven until florets are tender enough to pierce the stems with a fork, 15 to 20 minutes. Remove and transfer to a serving platter. Squeeze lemon juice liberally over the broccoli before serving for a refreshing, tangy finish.


This Meal’s Grocery List

Baking Supplies
1-3/4 teaspoons sea salt
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Dairy
1 cup crumbled feta cheese with basil and sun-dried tomatoes
Beverages
2 cups fresh lemon juice
Herbs and Spices
1 1/2 teaspoons black pepper 1/8 teaspoon salt
2 teaspoons minced garlic 2 teaspoons dried basil
2 teaspoons crushed dried rosemary
Meats, Fish and Seafood
8 pork chops
Produce
2-3/4 pounds Broccoli, raw 1/2 ounce garlic, whole

Go To Full Week’s Grocery List

Sunday



Mustard Glazed Savory Salmon



with Creamy Cucumber



Prep 15m | Cook 5m | Total 20m
Fiber 3g | Protein 37g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Beer Blasted Pork

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

  1. Set oven rack about 6 inches from the heat source and preheat the oven’s broiler. Line a baking sheet with aluminum foil and rub with coconut oil.
  2. Stir mustard, vinegar, Sriracha sauce, and salt together in a bowl until glaze is smooth.
  3. Lay salmon fillets, skin-side down, on the prepared baking sheet. Brush fillets with mustard glaze.
  4. Cook in the preheated oven until salmon is golden and flakes easily with a fork, 5 to 8 minutes.

Food

  • 3 large cucumbers, peeled and sliced
  • 3/4 cup diced sweet onion (such as Vidalia®)
  • 3 tablespoons white vinegar
  • 3 tablespoons xylitol
  • 2 tablespoons and 3/4 teaspoon sour cream
  • 1-1/2 teaspoons salt
  • 3/4 teaspoon cracked black pepper

Steps

  1. Combine cucumbers, onion, vinegar, xylitol, sour cream, salt, and pepper together in a bowl.
  2. Cover bowl with plastic wrap and refrigerate until chilled, 20 to 30 minutes.


This Meal’s Grocery List

Baking Supplies
3 tablespoons xylitol
Basic Cooking Ingredients
1 tablespoon and 1 teaspoon extra virgin coconut oil
Condiments and Salad Dressings
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
Dairy, Eggs and Milk
2 tablespoons and 3/4 teaspoon sour cream
Herbs and Spices
3/4 teaspoon black pepper 1-3/4 teaspoons salt
Meats, Fish and Seafood
2-1/2 pounds salmon
Produce
6-1/3 cups cucumber 1/4 pound sweet onion

This Week’s Grocery List

Baking Supplies
1-3/4 teaspoons sea salt 2 teaspoons seasoned salt
3 tablespoons and 2 teaspoons xylitol
Basic Cooking Ingredients
3-1/4 cups extra virgin olive oil 1/4 cup extra virgin coconut oil
Beverages
1 (6 fluid ounce) can or bottle beer 2 1/3 cups fresh lemon juice
1 cup white wine
Canned Foods
1/8 (4 ounce) jar capers 2 (14.5 ounce) cans diced tomatoes
2 (4 ounce) cans green chile peppers 1 cup Coconut Cream
Condiments and Salad Dressings
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
Dairy, Eggs and Milk
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
Soup
1 cup (8 fl ounces) Chicken Stock 2 tablespoons low-sodium beef bouillon granules
Frozen Foods
5-2/3 cups sugar snap peas
Herbs and Spices
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
Meats, Fish and Seafood
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
Produce
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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