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
- Season the tuna steaks with salt and cayenne pepper.
- 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
- 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.
- 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
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
- 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.
- Preheat an outdoor grill for medium-high heat and lightly oil the grate.
- Remove chicken from marinade and shake off excess. Discard remaining marinade.
- 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
- Preheat oven to 375 degrees F (190 degrees C).
- 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.
- 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
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
- Preheat an outdoor grill for medium heat and lightly oil grate.
- In a small bowl, stir together lemon juice, extra virgin coconut oil, salt, pepper and bay leaf. Rub fish with mixture inside and out.
- 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
- 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.
- 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
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
Sauté:
- 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.
- 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:
- 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.
- Bake for 1 1/2 hours or until the internal temperature reaches 160º F.
- 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
- Heat the butter in a skillet over medium heat.
- Stir in the garlic; cook and stir until the garlic is fragrant, about 2 minutes.
- Add the spinach a few handfuls at a time, stirring until wilted before adding more, about 5 minutes.
- Stir in the lemon juice, and season with garlic salt.
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
- Preheat oven to 350 degrees F (175 degrees C). Coat a 7×11-inch baking dish with nonstick cooking spray.
- 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.
- 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
- Preheat the oven to 400 degrees F (200 degrees C). Grease a 9×13 inch baking dish with extra virgin coconut oil cooking spray.
- 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.
- 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
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
- 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.
- Sprinkle tilapia with sazon seasoning and arrange on the prepared broiler rack.
- Cook the fillets under the preheated broiler until fish is barely opaque, 2 to 3 minutes per side.
- Mix the Parmesan cheese, butter, fat-free mayonnaise, lemon juice, lemon zest, basil, black pepper, onion powder, and celery salt together in a bowl.
- 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
- Heat the oil in a skillet over medium heat. Place mushrooms in the skillet, season with Italian seasoning, and cook 10 minutes, stirring frequently.
- 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
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
- Preheat oven to 350 degrees F (175 degrees C).
- 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.
- 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
- Slice zucchini into 1/4 inch slices. Toss in a bowl with Italian dressing.
- 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
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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