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
Peppered Ahi Steaks
with Bok Choy and Bacon
Prep 5m | Cook 12h | Total 17m
Fiber 9g | Protein 46g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon and 1 teaspoon kosher salt |
1/2 cup and 1 tablespoon extra virgin coconut oil |
2 tablespoons butter |
1 teaspoon cayenne pepper | 1 tablespoon dried red pepper flakes | ||
1/4 teaspoon salt | 1 tablespoon and 1 teaspoon whole black peppercorns |
3/4 pound bacon | 2-1/2 pounds tuna |
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
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
Food
Steps
This Meal’s Grocery List
1 teaspoon Chinese five-spice powder |
1/4 cup extra virgin coconut oil |
5 limes, juiced |
3 tablespoons black pepper | 3 tablespoons garlic salt | ||
1/8 teaspoon salt |
4 pounds whole chicken |
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
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
Food
Steps
This Meal’s Grocery List
3 tablespoons sesame seeds |
1/4 cup and 1 teaspoon extra virgin coconut oil |
3 tablespoons and 2-3/4 teaspoons lemon juice |
4 bay leaves | 1/8 teaspoon black pepper | ||
3/4 teaspoon salt |
4 pounds Finfish, sea bass, mixed species, raw |
3 pounds green beans |
5 ounces chicken broth |
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
Food
Steps
This Meal’s Grocery List
1/2 cup coconut flour | 2 tablespoons nutritional yeast (optional, for a slight cheese taste) |
2 teaspoons liquid coconut aminos (optional) |
3 tablespoons butter | 2 large eggs, beaten |
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 |
1 1/4 pounds ground meat (grass-fed beef, lamb, buffalo, or organic turkey) |
3-3/4 pounds fresh spinach | 1 ounce garlic, whole | ||
1/8 lemon |
2/3 cup almond meal |
1/3 cup tomato paste |
Friday
Chicken Cordon Bleu
with Basil Garlic Peppers
Prep 10m | Cook 35m | Total 45m
Fiber 3g | Protein 52g
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
Food
Steps
This Meal’s Grocery List
1/2 cup almond meal |
1/2 ounce extra virgin coconut oil cooking spray |
1 tablespoon and 2-3/4 teaspoons tarragon vinegar |
3/4 pound jarlsberg |
1-1/4 teaspoons black pepper | 2-1/2 teaspoons salt |
1/2 pound cooked ham meat | 2 pounds skinless, boneless chicken breast halves |
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
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
Food
Steps
This Meal’s Grocery List
2 ounces butter | 2 tablespoons extra virgin coconut oil | ||
1/2 ounce extra virgin coconut oil cooking spray |
3 tablespoons and 2-3/4 teaspoons lemon juice | 1/2 cup white wine |
3 tablespoons Greek Yogurt |
3 ounces Parmesan cheese |
1 (1.41 ounce) package sazon seasoning |
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 |
2 pounds tilapia (bream) |
2 lemon (for zesting) |
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
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
Food
Steps
This Meal’s Grocery List
1/2 pound Italian-style salad dressing |
1/8 teaspoon salt |
4 pounds whole chicken |
1/3 cup fresh rosemary | 1 onions | ||
2-3/4 pounds zucchini |
This Week’s Grocery List
1/2 cup almond meal |
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) |
1 ounce extra virgin oil cooking spray | 2 ounces butter | ||
1-1/4 cup extra virgin coconut oil |
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 |
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 |
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 |
1/2 cup lemon juice | 3/4 cup and 1 tablespoon and 1 teaspoon lime juice | ||
1/2 cup white wine |
2 lemon (for zesting) |
1/4 cup and 1 tablespoon butter | 3 ounces Parmesan cheese | ||
2 large eggs, beaten |
3 pounds green beans |
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 |
5 ounces chicken broth | 1/3 cup tomato paste |
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