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



Peppered Ahi Steaks



with Bok Choy and Bacon



Prep 5m | Cook 12h | Total 17m
Fiber 9g | Protein 46g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Speedy Peppered Ahi Steaks

Food

  • 8 (5 ounce) ahi tuna steaks
  • 1 tablespoon and 1 teaspoon kosher salt
  • 1 teaspoon cayenne pepper
  • 2 tablespoons butter
  • 1/2 cup extra virgin coconut oil
  • 1 tablespoon and 1 teaspoon whole peppercorns

Steps

  1. Season the tuna steaks with salt and cayenne pepper.
  2. Melt the butter with the extra virgin coconut oil  in a skillet over medium-high heat. Cook the peppercorns in the mixture until they soften and pop, about 5 minutes. Gently place the seasoned tuna in the skillet and cook to desired doneness, 1 1/2 minutes per side for rare.

Food

  • 12 slices bacon, chopped
  • 6 pounds baby bok choy
  • 1 tablespoon extra virgin coconut oil
  • 1-1/2 small red onion, chopped
  • 1 tablespoon red pepper flakes
  • 1 tablespoon minced garlic
  • salt to taste

Steps

  1. Fry bacon in a large skillet over medium heat until crispy. Remove bacon and drain the fat, reserving one tablespoon of the grease in the skillet. Add the extra virgin coconut oil, onion, red pepper flakes and garlic. Cook and stir over medium heat until the onions are starting to be tender.
  2. Add the bok choy, and place a lid on the pan. Let cook for 3 to 5 minutes. Remove the lid; cook and stir until the bok choy is tender but still crunchy, about 2 minutes. Stir in the bacon, and season with salt. Serve piping hot!


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 1 teaspoon kosher salt
Basic Cooking Ingredients
1/2 cup and 1 tablespoon extra virgin coconut oil
Dairy, Eggs and Milk
2 tablespoons butter
Herbs and Spices
1 teaspoon cayenne pepper 1 tablespoon dried red pepper flakes
1/4 teaspoon salt 1 tablespoon and 1 teaspoon whole black peppercorns
Meats, Fish and Seafood
3/4 pound bacon 2-1/2 pounds tuna
Produce
33 small heads baby bok choy 1/2 ounce garlic, whole
4 red onion

Tuesday



Grilled Lime and Cilantro Chicken



with Five-Spice Carrots



Prep 15m | Cook 30m | Total 45m
Fiber 9g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Grilled Lime and Cilantro Chicken

Food

  • 5 limes, juiced
  • 2/3 cup chopped fresh cilantro
  • 3 tablespoons garlic salt
  • 3 tablespoons ground black pepper
  • 1 whole chicken, cut into 6 pieces

Steps

  1. Whisk lime juice, cilantro, garlic salt, and black pepper together in a large glass or ceramic bowl. Add chicken; toss to evenly coat. Cover the bowl with plastic wrap and marinate in the refrigerator, 30 minutes to overnight.
  2. Preheat an outdoor grill for medium-high heat and lightly oil the grate.
  3. Remove chicken from marinade and shake off excess. Discard remaining marinade.
  4. Cook chicken on the preheated grill, turning occasionally, until no longer pink at the bone and juices run clear, about 30 minutes. An instant-read thermometer inserted near the bone should read 165 degrees F (74 degrees C).

Food

  • 14 large carrots, peeled and cut in half lengthwise
  • 1/4 cup extra virgin coconut oil
  • 1 teaspoon Chinese five-spice powder
  • salt to taste

Steps

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Cut halved carrots in half again crosswise on the diagonal. Place carrots into a 2-quart baking dish and drizzle with melted extra virgin coconut oil; sprinkle with 5-spice powder and salt to taste. Toss lightly to coat carrots with oil and seasoning. Arrange carrots into an even layer.
  3. Roast carrots in the preheated oven for 15 minutes; check for tenderness and stir if desired. Continue roasting until tender, 15 to 20 more minutes.


This Meal’s Grocery List

Baking Supplies
1 teaspoon Chinese five-spice powder
Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Beverages
5 limes, juiced
Herbs and Spices
3 tablespoons black pepper 3 tablespoons garlic salt
1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds whole chicken
Produce
2-1/4 pounds carrots 1 bunch cilantro

Wednesday



Quick Barbecued Sea Bass



with Green Beans Sesame



Prep 5m | Cook 25m | Total 30m
Fiber 12g | Protein 50g



NSV-XPS 3 NSV-XPS 2NSV-XPS 1



Quick Barbecued Sea Bass

Food

  • 1/4 cup lemon juice
  • 1 tablespoon and 1 teaspoon extra virgin coconut oil
  • salt and pepper to taste
  • 4 bay leaf
  • 4 pounds fresh sea bass

Steps

  1. Preheat an outdoor grill for medium heat and lightly oil grate.
  2. In a small bowl, stir together lemon juice, extra virgin coconut oil, salt, pepper and bay leaf. Rub fish with mixture inside and out.
  3. Grill the fish over medium heat for 8 to 10 minutes, flipping halfway through. Fish is done when it flakes easily with a fork.

Food

  • 3 tablespoons extra virgin coconut oil
  • 3 tablespoons sesame seeds
  • 3 pounds fresh green beans, cut into 2 inch pieces
  • 3/4 cup chicken broth
  • 3/4 teaspoon salt
  • freshly ground black pepper to taste

Steps

  1. Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in green beans. Cook, stirring, until the beans turn bright green.
  2. Pour in chicken broth, salt and pepper. Cover and cook until beans are tender-crisp, about 10 minutes. Uncover and cook until liquid evaporates.


This Meal’s Grocery List

Baking Supplies
3 tablespoons sesame seeds
Basic Cooking Ingredients
1/4 cup and 1 teaspoon extra virgin coconut oil
Beverages
3 tablespoons and 2-3/4 teaspoons lemon juice
Herbs and Spices
4 bay leaves 1/8 teaspoon black pepper
3/4 teaspoon salt
Meats, Fish and Seafood
4 pounds Finfish, sea bass, mixed species, raw
Pasta, Rice and Beans
3 pounds green beans
Soup
5 ounces chicken broth

Go To Full Week’s Grocery List

Thursday



Meatloaf



with Sautéed Spinach



Prep 10m | Cook 2h| Total 2h10m
Fiber 12g | Protein 38g



NSV-XPS 1 NSV-XPS 1



Food

Sauté:

  • 2 tablespoons Extra Virgin Coconut Oil
  • 1/2 onion, diced
  • 2 ribs celery, diced
  • 1/2 – 3/4 teaspoon unprocessed salt
  • 1/2 teaspoon freshly ground black pepper

Meatloaf:

  • 1 1/4 pounds ground meat (grass-fed beef, lamb, buffalo, or organic turkey)
  • 2 large eggs, beaten
  • 1/2 cup coconut flour
  • 1/3 cup tomato paste
  • 1 small handful fresh herbs (parsley, basil, cilantro, rosemary, tarragon, thyme, sage, or a mix)
  • 1 teaspoon your favorite dry spices (ground cumin, sage, oregano, etc.)
  • 2 teaspoons liquid coconut aminos (optional)
  • 2 tablespoons nutritional yeast (optional, for a slight cheese taste)

Topping:

  • 1/3 cup tomato paste

Steps

Sauté:

  1. Preheat oven to 350º F. Line a 9 x 5-inch loaf pan with parchment paper so that it extends over the sides forming handles.
  2. In a medium sauté pan, over medium low heat, add the extra virgin coconut oil. Add onions and celery and cook until they are soft but not browned, 10 – 15 minutes.

Meatloaf:

  1. Combine the ground meat, eggs, coconut flour, tomato paste, herbs, aminos, and nutritional yeast, if using. Add the onions & celery. Mix well. Place in the 9 x 5 baking pan. Spread the tomato paste evenly on top.
  2. Bake for 1 1/2 hours or until the internal temperature reaches 160º F.
  3. Remove from oven and allow to cool for 10 minutes. Slice and serve hot. “

Food

  • 3 tablespoons unsalted butter
  • 6-8 cloves garlic, thinly sliced
  • 6 (10 ounce) bags fresh spinach
  • 1 tablespoon garlic salt
  • 1-1/2 lemon, juiced

Steps

  1. Heat the butter in a skillet over medium heat.
  2. Stir in the garlic; cook and stir until the garlic is fragrant, about 2 minutes.
  3. Add the spinach a few handfuls at a time, stirring until wilted before adding more, about 5 minutes.
  4. Stir in the lemon juice, and season with garlic salt.


This Meal’s Grocery List

Baking
1/2 cup coconut flour 2 tablespoons nutritional yeast (optional, for a slight cheese taste)
Condiments and Salad Dressings
2 teaspoons liquid coconut aminos (optional)
Dairy, Eggs and Milk
3 tablespoons butter 2 large eggs, beaten
Herbs and Spices
1 small handful fresh herbs (parsley, basil, cilantro, rosemary, tarragon, thyme, sage, or a mix) 1 teaspoon your favorite dry spices (ground cumin, sage, oregano, etc.)
1 tablespoon garlic salt
Meats, Fish and Seafood
1 1/4 pounds ground meat (grass-fed beef, lamb, buffalo, or organic turkey)
Produce
3-3/4 pounds fresh spinach 1 ounce garlic, whole
1/8 lemon
Snacks and Sweets
2/3 cup almond meal
Canned/Soups
1/3 cup tomato paste

Go To Full Week’s Grocery List

Friday



Chicken Cordon Bleu



with Basil Garlic Peppers



Prep 10m | Cook 35m | Total 45m
Fiber 3g | Protein 52g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1 1



Chicken Cordon Bleu

Food

  • 8 skinless, boneless chicken breast halves
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 12 slices Jarlsberg cheese
  • 8 slices cooked ham
  • 1/2 cup almond meal

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Coat a 7×11-inch baking dish with nonstick cooking spray.
  2. Pound chicken breasts to 1/4-inch thickness. Sprinkle each piece of chicken on both sides with salt and pepper. Place one cheese slice and one ham slice on top of each breast. Roll up each breast and secure with a toothpick. lace in baking dish and sprinkle chicken evenly with almond meal.
  3. Bake in preheated oven until chicken breasts are no longer pink in center and juices run clear, 30 to 35 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C). Remove from oven and place 1/2 cheese slice on top of each breast. Return to oven and bake until cheese is melted, 3 to 5 minutes. Remove toothpicks and serve immediately.

Food

  • extra virgin coconut oil cooking spray
  • 2 green bell pepper, halved and seeded
  • 2 red bell pepper, halved and seeded
  • 2 yellow bell pepper, halved and seeded
  • 4 cups cherry tomatoes, halved
  • 1 cup chopped fresh basil
  • 8 cloves garlic, thinly sliced
  • 2 teaspoons salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons herb vinegar, or to taste

Steps

  1. Preheat the oven to 400 degrees F (200 degrees C). Grease a 9×13 inch baking dish with extra virgin coconut oil cooking spray.
  2. Place the bell pepper halves open side up in the prepared baking dish. In a medium bowl, toss together the cherry tomatoes, basil and garlic. Fill each pepper half with a handful of this mixture. Season with salt and pepper. Cover the dish with aluminum foil.
  3. Bake for 15 minutes in the preheated oven, then remove the aluminum foil, and continue baking for an additional 15 minutes. Remove from the oven, and sprinkle with herb vinegar. These are equally good served hot or cold.


This Meal’s Grocery List

Bakery Items
1/2 cup almond meal
Basic Cooking Ingredients
1/2 ounce extra virgin coconut oil cooking spray
Condiments and Salad Dressings
1 tablespoon and 2-3/4 teaspoons tarragon vinegar
Dairy, Eggs and Milk
3/4 pound jarlsberg
Herbs and Spices
1-1/4 teaspoons black pepper 2-1/2 teaspoons salt
Meats, Fish and Seafood
1/2 pound cooked ham meat 2 pounds skinless, boneless chicken breast halves
Produce
36 cherry tomatoes 1 cup fresh basil
1 ounce garlic, whole 1 large green bell pepper
1/8 red bell pepper 2 tablespoons and 1/2 teaspoon yellow bell pepper

Saturday



Lemon Parmesan Tilapia



with White Wine Mushrooms



Prep 15m | Cook 15m | Total 30m
Fiber 6g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Lemon Parmesan Tilapia

Food

Sazon Competa:

3 tablespoons garlic powder
2 tablespoons onion powder
2 tablespoons salt
1 tablespoons pepper
1 tablespoons cumin
1 tablespoons dried parsley
1 tablespoons oregano

Tilapia:

8 (4 ounce) tilapia fillets
1/4 cup sazon seasoning (sazon completa)
extra virgin coconut oil cooking spray
1 cup grated Parmesan cheese
1/4 cup butter
3 tablespoons Greek Yogurt
1/4 cup lemon juice
1 tablespoon and 1 teaspoon grated lemon zest
1/4 teaspoon dried basil
1/4 teaspoon ground black pepper
1/4 teaspoon onion powder
1/4 teaspoon celery salt

Steps

  1. Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source. Line a broiler pan with aluminum foil. Spray the broiler pan’s rack with extra virgin coconut oil cooking spray.
  2. Sprinkle tilapia with sazon seasoning and arrange on the prepared broiler rack.
  3. Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side.
  4. Mix the Parmesan cheese, butter, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl.
  5. Spread the Parmesan cheese blend over the fish fillets, return to oven, and continue cooking until the topping is golden brown and the fish flakes easily, 3 to 5 more minutes.

Food

  • 2 tablespoons extra virgin coconut oil
  • 3 pounds fresh mushrooms
  • 2 teaspoons Italian seasoning
  • 1/2 cup dry white wine
  • 4 cloves garlic, minced
  • salt and pepper to taste
  • 1/4 cup chopped fresh chives

Steps

  1. Heat the oil in a skillet over medium heat. Place mushrooms in the skillet, season with Italian seasoning, and cook 10 minutes, stirring frequently.
  2. Mix the wine and garlic into the skillet, and continue cooking until most of the wine has evaporated. Season with salt and pepper, and sprinkle with chives. Continue cooking 1 minute.


This Meal’s Grocery List

Basic Cooking Ingredients
2 ounces butter 2 tablespoons extra virgin coconut oil
1/2 ounce extra virgin coconut oil cooking spray
Beverages
3 tablespoons and 2-3/4 teaspoons lemon juice 1/2 cup white wine
Condiments and Salad Dressings
3 tablespoons Greek Yogurt
Dairy, Eggs and Milk
3 ounces Parmesan cheese
Ethnic Foods
1 (1.41 ounce) package sazon seasoning
Herbs and Spices
1/4 teaspoon black pepper 1/4 teaspoon celery salt
1/4 teaspoon dried basil 2 teaspoons Italian seasoning
2 tablespoons and 1/4 teaspoon onion powder 2 tablespoons and 1/8 teaspoon salt
1 tablespoon pepper 1 tablespoon cumin
1 tablespoon dried parsley 1 tablespoon oregano
3 tablespoons garlic powder
Meats, Fish and Seafood
2 pounds tilapia (bream)
Other
2 lemon (for zesting)
Produce
1/4 cup fresh chives 1/2 ounce garlic, whole
3 pounds mushrooms

Sunday



Rosemary Chicken



with Italian Grilled Zucchini



Prep 10m | Cook 2h | Total 2h10m
Fiber 6g | Protein 38g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Rosemary Chicken

Food

  • 1-1/4 (3 pound) whole chicken, rinsed
  • salt and pepper to taste
  • 1-1/4 small onion, quartered
  • 1/3 cup chopped fresh rosemary

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Season chicken with salt and pepper to taste. Stuff with the onion and rosemary. Place chicken in a 9×13 inch baking dish or roasting dish.
  3. Roast in the preheated oven for 2 to 2 1/2 hours, or until chicken is cooked through and juices run clear. Cooking time will vary a bit depending on the size of the bird.

Food

  • 4 large zucchini
  • 1 cup Italian-style salad dressing

Steps

  1. Slice zucchini into 1/4 inch slices. Toss in a bowl with Italian dressing.
  2. Place on a hot grill and grill about 4 to 5 minutes or until nice grill marks appear and the zucchini is slightly limp. Serve and enjoy.


This Meal’s Grocery List

Condiments and Salad Dressings
1/2 pound Italian-style salad dressing
Herbs and Spices
1/8 teaspoon salt
Meats, Fish and Seafood
4 pounds whole chicken
Produce
1/3 cup fresh rosemary 1 onions
2-3/4 pounds zucchini

This Week’s Grocery List

Bakery Items
1/2 cup almond meal
Baking Supplies
1 teaspoon Chinese five-spice powder 1 tablespoon and 1 teaspoon kosher salt
3 tablespoons sesame seeds 1/2 cup coconut flour
2 tablespoons nutritional yeast (optional, for a slight cheese taste)
Basic Cooking Ingredients
1 ounce extra virgin oil cooking spray 2 ounces butter
1-1/4 cup extra virgin coconut oil
Condiments and Salad Dressings
3 tablespoons Greek Yogurt 1/2 pound Italian-style salad dressing
2 teaspoons liquid coconut aminos (optional) 1 tablespoon and 2-3/4 teaspoons tarragon vinegar
Herbs and Spices
4 bay leaves 3 tablespoons and 1 teaspoon black pepper
1 teaspoon cayenne pepper 1/4 teaspoon celery salt
1/4 teaspoon dried basil 1 tablespoon dried red pepper flakes
4 tablespoons garlic salt 2 teaspoons Italian seasoning
2 tablespoons and 1/4 teaspoon onion powder 3 tablespoons and 1 teaspoon salt
1 small handful fresh herbs (parsley, basil, cilantro, rosemary, tarragon, thyme, sage, or a mix) 1 teaspoon your favorite dry spices (ground cumin, sage, oregano, etc.)
1 tablespoon and 1 teaspoon whole black peppercorns 1 (1.41 ounce) package sazon seasoning
3 tablespoons garlic powder 1 tablespoons pepper
1 tablespoon cumin 1 tablespoon dried parsley
1 tablespoons oregano
Meats, Fish and Seafood
3/4 pound bacon 1/2 pound cooked ham meat
4 pounds Finfish, sea bass, mixed species, raw 1 1/4 pounds ground meat (grass-fed beef, lamb, buffalo, or organic turkey)
2 pounds skinless, boneless chicken breast halves 2 pounds tilapia (bream)
2-1/2 pounds tuna 8 pounds whole chicken
Beverages
1/2 cup lemon juice 3/4 cup and 1 tablespoon and 1 teaspoon lime juice
1/2 cup white wine
Other
2 lemon (for zesting)
Dairy, Eggs and Milk
1/4 cup and 1 tablespoon butter 3 ounces Parmesan cheese
2 large eggs, beaten
Pasta, Rice and Beans
3 pounds green beans
Produce
33 small heads baby bok choy 2-1/4 pounds carrots
36 cherry tomatoes 1 bunch cilantro
1 cup fresh basil 1/4 cup fresh chives
1/3 cup fresh rosemary 3-3/4 pounds fresh spinach
1/4 pound garlic, whole 1 large green bell pepper
1/8 lemon 3 pounds mushrooms
1 onions 1/8 red bell pepper
4 red onion 2 tablespoons and 1/2 teaspoon yellow bell pepper
2-3/4 pounds zucchini
Canned/Soups
5 ounces chicken broth 1/3 cup tomato paste

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