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



Melt in Your Mouth Ginger Halibut



with Cheesy Asparagus



Prep 15m | Cook 10m | Total 25m
Fiber 9g | Protein 59g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Melt in Your Mouth Ginger Halibut

Food

  • 4 pounds halibut fillet
  • 1 tablespoon and 1 teaspoon coarse sea salt or kosher salt
  • 1/4 cup minced fresh ginger
  • 3/4 cup thinly sliced green onion
  • 1/2 cup coconut aminos
  • 1/2 cup extra virgin coconut oil
  • 1 cup lightly packed fresh cilantro sprigs

Steps

  1. Pat halibut dry with paper towels. Rub both sides of fillet with salt. Scatter the ginger over the top of the fish and place onto a heatproof ceramic dish.
  2. Place into a bamboo steamer set over several inches of gently boiling water, and cover. Gently steam for 10 to 12 minutes.
  3. Pour accumulated water out of the dish and sprinkle the fillet with green onion. Drizzle coconut aminos over the surface of the fish.
  4. Heat extra virgin coconut oil in a small skillet over medium-high heat until it starts to bubble. When the oil is hot, VERY carefully pour on top of the halibut fillet. The very hot oil will cause the green onions and water on top of the fish to pop and spatter all over; be VERY careful. Garnish with cilantro sprigs and serve immediately.

Food

  • 3 pounds fresh asparagus, tough ends trimmed
  • 1/3 cup water
  • 1/3 cup melted butter
  • 3 lemon wedge
  • 3/4 cup grated Parmesan cheese
  • ground white pepper to taste

Steps

  1. Place asparagus and water in 8×8 inch microwave-safe dish and cover.
  2. Heat in microwave on high until tender, 6 to 7 minutes.
  3. Line a baking sheet with foil.
  4. Preheat the oven’s broiler and set the oven rack about 6 inches from the heat source.
  5. Remove asparagus from dish and place in a single layer on the prepared baking sheet.
  6. Squeeze lemon wedge into melted butter and drizzle over asparagus.
  7. Sprinkle Parmesan cheese and ground white pepper over asparagus.
  8. Place under broiler until lightly browned, about 2 minutes.


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 3/4 teaspoon sea salt
Basic Cooking Ingredients
1/2 cup extra virgin coconut oil
Beverages
1/4 cup and 2 tablespoons water
Dairy, Eggs and Milk
1/4 cup and 2 tablespoons butter 2 ounces Parmesan cheese
Ethnic Foods
1/2 cup coconut aminos
Herbs and Spices
1-1/4 teaspoons white pepper
Meats, Fish and Seafood
4 pounds halibut
Produce
3 pounds asparagus 1 bunch cilantro
1/4 cup fresh ginger root 5 green onions
1 lemon

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Tuesday



London Broil



with Southwestern Mixed Vegetables



Prep 30m | Cook 15m | Total 45m
Fiber 6g | Protein 57g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



London Broil

Food

  • 1 clove garlic, minced
  • 1 teaspoon salt
  • 3 tablespoons coconut aminos
  • 1 tablespoon tomato paste
  • 1 tablespoon extra virgin coconut oil
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon dried oregano
  • 4 pounds flank steak

Steps

  1. In a small bowl, mix together garlic, salt, coconut aminos, tomato paste, melted extra virgin coconut oil, black pepper and oregano.
  2. Score both sides of the meat, diamond cut, about 1/8 inch deep. Rub garlic mixture into both sides of the meat. Wrap tightly in aluminum foil, and refrigerate for 5 to 6 hours, or overnight. Flip meat every few hours.
  3. Preheat an outdoor grill for high heat, and lightly oil grate.
  4. Place meat on the prepared grill. Cook for 3 to 7 minutes per side, or to desired doneness.

Food

  • 2 tablespoons extra virgin coconut oil
  • 1 onion, sliced into rings
  • 2 zucchini, cut into 1/4-inch slices
  • 2 yellow squash, cut into 1/4-inch slices
  • 8 roma (plum) tomatoes, peeled and chopped
  • 2 cloves garlic, minced
  • 2 teaspoons ground cumin
  • salt and ground black pepper to taste
  • 1/2 cup chopped fresh cilantro, or more to taste
  • 1 lime

Steps

  1. Heat extra virgin coconut oil in a large skillet over medium heat; cook and stir onion in hot oil until tender, 5 to 10 minutes. Stir zucchini and yellow squash into onion; cook until slightly tender, about 4 minutes.
  2. Stir tomatoes and garlic into onion mixture; cook and stir until heated through, about 3 minutes. Season with cumin, salt, and pepper. Cook to desired doneness, 5 to 10 more minutes. Sprinkle in cilantro; stir until wilted. Remove from heat and squeeze lime over mixture.


This Meal’s Grocery List

Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
1 tablespoon tomato paste
Ethnic Foods
3 tablespoons coconut aminos
Herbs and Spices
1/2 teaspoon black pepper 1/2 teaspoon dried oregano
2 teaspoons ground cumin 1-1/4 teaspoons salt
Meats, Fish and Seafood
4 pounds flank steak
Produce
1 bunch cilantro 1/2 pound zucchini
1/2 ounce garlic, whole 1 lime
3 onions 8 roma (plum) tomato
14 ounces summer squash

Wednesday



Bayou Shrimp



with Grilled Hearts of Romaine



Prep 10m | Cook 5m | Total 15m
Fiber 9g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Bayou Shrimp

Food

  • 2 teaspoons paprika
  • 1-1/2 teaspoons dried thyme
  • 1-1/2 teaspoons dried oregano
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper, or more to taste
  • 3 pounds large shrimp, peeled and deveined
  • 2 tablespoons extra virgin coconut oil

Steps

  1. Combine paprika, thyme, oregano, garlic powder, salt, pepper, and cayenne pepper in a sealable plastic bag; shake to mix. Add shrimp and shake to coat.
  2. Heat oil in a large non-stick skillet over medium high heat. Cook and stir shrimp in hot oil until they are bright pink on the outside and the meat is no longer transparent in the center, about 4 minutes.

Food

  • 6 romaine lettuce hearts, halved lengthwise
  • 1/4 cup freshly grated Parmigiano-Reggiano cheese, or to taste
  • 1/4 cup balsamic vinegar, or to taste
  • 1/4 cup sherry vinegar, or to taste
  • 1/3 cup extra virgin coconut oil

Steps

  1. Preheat an outdoor grill for high heat, and lightly oil the grate.
  2. Brush each romaine lettuce half with 1/2 teaspoon of melted extra virgin coconut oil.
  3. Cook romaine hearts, cut-side down, on the preheated grill until the cut-side is slightly caramelized but the inside is still cool and crisp, about 2 minutes. Transfer lettuce, cut-side up, to a platter. Sprinkle Parmigiano-Reggiano cheese over lettuce and drizzle balsamic vinegar, sherry vinegar, and 2 tablespoons melted extra virgin coconut oil over the top.


This Meal’s Grocery List

Basic Cooking Ingredients
1/3 cup  extra virgin coconut oil
Condiments and Salad Dressings
1/4 cup balsamic vinegar 2 ounces sherry vinegar
Dairy, Eggs and Milk
1/2 ounce Parmesan cheese
Herbs and Spices
1/2 teaspoon black pepper 1/2 teaspoon cayenne pepper
1-1/2 teaspoons dried oregano 1-1/2 teaspoons dried thyme
1/2 teaspoon garlic powder 2 teaspoons paprika
1/2 teaspoon salt
Meats, Fish and Seafood
3 pounds large shrimp
Produce
2-3/4 pounds Lettuce, cos or romaine, raw

Thursday



Rosemary Lamb



with Salad of Tomato and Peppers



Prep 15m | Cook 1h 20 m | Total 1h 35m
Fiber 6g | Protein 36g



NSV-XPS 1 NSV-XPS 1



Food

  • 1/4 cup SANE Honey
  • 2 tablespoons prepared Dijon-style mustard
  • 2 tablespoons chopped fresh rosemary
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon lemon zest
  • 3 cloves garlic, minced
  • 5 pounds whole leg of lamb
  • 1 teaspoon coarse sea salt

Steps

  1. In a small bowl, combine the SANE Honey, mustard, rosemary, ground black pepper, lemon zest and garlic. Mix well and apply to the lamb. Cover and marinate in the refrigerator overnight.
  2. Preheat oven to 450 degrees F (230 degrees C).
  3. Place lamb on a rack in a roasting pan and sprinkle with salt to taste.
  4. Bake at 450 degrees F (230 degrees C) for 20 minutes, then reduce heat to 400 degrees F (200 degrees C) and roast for 55 to 60 more minutes for medium rare.
  5. The internal temperature should be at least 145 degrees F (63 degrees C) when taken with a meat thermometer. Let the roast rest for about 10 minutes before carving.

Food

  • 6 medium tomatoes, chopped
  • 2 large cucumber, seeded and chopped
  • 2 medium green bell pepper, chopped
  • 2 stalks celery, thinly sliced
  • 1/4 cup and 2 tablespoons distilled white vinegar
  • 2 tablespoons Xylitol
  • 1 teaspoon salt
  • freshly ground black pepper to taste

Steps

  1. In a bowl, mix the tomatoes, cucumber, green bell pepper, and celery. Mix the vinegar, xylitol, salt, and pepper in a separate bowl, and pour over the salad.
  2. Gently toss to coat. Cover, and refrigerate at least 2 hours, stirring occasionally.


This Meal’s Grocery List

Baking Supplies
2 tablespoons xylitol
Meat
5 pounds whole leg of lamb
Condiments and Salad Dressings
1/4 cup and 2 tablespoons distilled white vinegar 1/4 cup SANE Honey
2 tablespoons prepared Dijon-style mustard
Herbs and Spices
1/2 teaspoons black pepper 1 teaspoon coarse sea salt
1 teaspoon salt 2 tablespoons chopped fresh rosemary
1 teaspoon freshly ground black pepper 3 cloves garlic, minced
Produce
2 stalks celery 2 large cucumber
1/2 pound green bell pepper 6 tomatoes
1 teaspoon lemon zest

Friday



Pork Burgundy



with Elegant Baked Eggplant



Prep 30m | Cook 1h | Total 1h30m
Fiber 18g | Protein 57g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Pork Burgundy

Food

Pork:Gravy

  • 4 pounds pork tenderloin
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 1 teaspoon garlic powder
  • 1 onion, thinly sliced
  • 2 stalks celery, chopped

Gravy:

  • 4 cups red wine
  • Cooking juices
  • 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 ground black pepper
  • 1/4 teaspoon xanthan gum

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place pork in a 9×13 inch baking dish, and sprinkle meat with salt, pepper and garlic powder.
  3. Top with onion and celery, and pour wine over all.
  4. Bake in the preheated oven for 45 minutes.
  5. When done baking, remove meat from baking dish, and place on a serving platter. Pour gravy ingredients into baking dish with cooking juices, and stir until thickened.
  6. Slice meat, and cover with the gravy.

Food

  • 3 eggplant, sliced into 1/2 inch rounds
  • 3 tomato, sliced
  • 3/4 cup grated fat-free Parmesan cheese

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Spray a cookie sheet with non-stick oil spray. Arrange eggplant rounds on the cookie sheet and sprinkle Parmesan over the eggplant. Layer one slice of tomato on top of each eggplant round. Sprinkle with Parmesan cheese.
  3. Bake for 10 to 15 minutes.


This Meal’s Grocery List

Baking Ingredient
1/4 teaspoon xanthan gum
Beverages
4 cups red wine
Dairy, Eggs and Milk
3/4 cup grated fat-free Parmesan cheese
Soups
2 tablespoons low-sodium beef bouillon granules
Herbs and Spices
1 teaspoon black pepper 1 teaspoon garlic powder
1 teaspoon salt 1/4 cup dried onion flakes
1/8 teaspoon ground black pepper 1/4 teaspoon parsley flakes
1/4 teaspoon onion powder
Meats, Fish and Seafood
4 pounds pork tenderloin
Produce
2 stalks celery 3-1/2 pounds eggplant
1 onions 4 tomatoes

Saturday



Lemon Pepper Cod



with Endive Spears with Jicama and Onion



Prep 30m | Cook 10m | Total 40m
Fiber 15g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Lemon Pepper Cod

Food

  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 3 pounds cod fillets
  • 2 lemon, juiced
  • ground black pepper to taste

Steps

  1. In a large skillet, heat oil over medium high heat until hot. Add fillets and squeeze 1/2 of the lemon’s juice over the tops. Sprinkle with pepper to taste. Cook for 4 minutes and turn. Squeeze with the remaining lemon’s juice and sprinkle with pepper to taste. Continue to cook until fillets flake easily with a fork.

Food

  • 1/3 cup walnut pieces, minced
  • 1 medium jicama minced
  • 1/2 large sweet onion, minced
  • 1-1/2 tablespoon chopped fresh chives
  • 1-1/2 tablespoon chopped fresh parsley
  • 1-1/2 tablespoon raw apple cider vinegar (such as Bragg®)
  • 1/3 cup extra virgin olive oil
  • 1-1/2 tablespoon crumbled blue cheese
  • 2-1/2 Belgian endives, separated into individual leaves

Steps

  1. Toast walnut pieces in a dry skillet over medium-high heat until aromatic and lightly browned, 3 to 5 minutes. Let cool to room temperature.
  2. Combine jicama, onion, chives, and parsley in a bowl and toss well.
  3. Pour vinegar into a small bowl; drizzle and whisk melted coconut oil into vinegar until emulsified. Pour dressing into jicama mixture and toss to coat.
  4. Gently fold walnuts and blue cheese into jicama mixture just before serving. Spoon filling onto each endive leaf.


This Meal’s Grocery List

Baking Supplies
1 ounce walnuts
Basic Cooking Ingredients
2/4 cup and 3 tablespoons extra virgin coconut oil
Condiments and Salad Dressings
1 tablespoon and 1-3/4 teaspoons cider vinegar
Dairy, Eggs and Milk
1/2 ounce blue cheese
Herbs and Spices
1/8 teaspoon black pepper
Meats, Fish and Seafood
16 (3 ounce) fillets cod
Produce
3 medium heads endive 1 tablespoon and 1-3/4 teaspoons fresh chives
1 tablespoon and 1-3/4 teaspoons fresh parsley 1 medium jicama minced
2 lemon 1 Vidalia onions

Go To Full Week’s Grocery List

Sunday



Fiesta Chicken



with Aromatic Green Beans



Prep 5m | Cook 40m | Total 45m
Fiber 9g | Protein 43g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1 1



Fiesta Chicken

Food

Taco Seasoning Mix:

  • ½ cup chili powder
  • ¼ cup ground cumin
  • 1 tbsp + 1 tsp of Paprika
  • 2 tsp of Onion Powder
  • 1 tsp of Dried Minced Onion
  • 2 tsp garlic powder
  • 1 tsp coriander
  • 2¼ tsp dried oregano
  • 2 tsp crushed red pepper flakes
  • 2 tbsp + 1 tsp of Pink Salt
  • 2 tbsp + 1 tsp Pepper (If you like it spicy, sub out part of the black pepper with cayenne)

Chicken:

  • 8 skinless, boneless chicken breast halves
  • 2 tablespoons and 2 teaspoons taco seasoning mix
  • 2 cups salsa
  • 2 cups shredded Cheddar cheese

Steps

Taco Seasoning Mix:

  1. Put all ingredients in a jar and shake.
  2. Two to three tablespoons of this seasoning mixture is equivalent to one packet of seasoning.

Chicken:

  1. Preheat oven to 375 degrees F (190 degrees C)
  2. Place chicken breasts in a lightly greased 9×13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.
  3. Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.
  4. Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly.

Food

  • 1 pound of fresh or frozen green beans
  • 1-1/2 cups beef broth
  • 1-1/2 tablespoons Worcestershire sauce
  • 2 teaspoons coconut aminos
  • 2 tablespoons butter
  • 1/4 teaspoon garlic pepper seasoning

Steps

  1. Place green beans and broth in a saucepan. Add Worcestershire sauce, coconut aminos, butter, and garlic pepper seasoning to taste.
  2. Simmer gently for 15 minutes. Remove to serving bowl leaving beans sitting in their liquid. Use a slotted spoon to serve.


This Meal’s Grocery List

Baking Supplies
1 ounce taco seasoning mix
Canned Foods
4 (15 ounce) cans green beans
Condiments and Salad Dressings
3 (8 ounce) jars salsa 1 tablespoon and 2-1/4 teaspoons Worcestershire sauce
Dairy, Eggs and Milk
1 tablespoon and 2-1/4 teaspoons butter 1/2 pound Cheddar cheese
Ethnic Foods
2 teaspoons coconut aminos
Herbs and Spices
1/2 cup chili powder 1/4 cup ground cumin
1 tbsp + 1 tsp of Paprika 2 tsp of Onion Powder
1 tsp of Dried Minced Onion 2 tsp garlic powder
1 tsp coriander 2 1/4 tsp dried oregano
2 tsp crushed red pepper flakes 2 tbsp + 1 tsp of Pink Salt
2 tbsp + 1 tsp Pepper (If you like it spicy, sub out part of the black pepper with cayenne) 1/2 ounce garlic pepper seasoning
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Soup
2 cubes beef bouillon

 

This Week’s Grocery List

Baking Supplies
2 tablespoons xylitol 1 ounce walnuts
1 tablespoon and 3/4 teaspoon sea salt 1 ounce taco seasoning mix
1/4 teaspoon xanthan gum
Basic Cooking Ingredients
1 -2/3 cups extra virgin coconut oil
Beverages
4 cups red wine 1/4 cup and 2 tablespoons water
Canned Foods
4 (15 ounce) cans green beans
Condiments and Salad Dressings
1/4 cup balsamic vinegar 1 tablespoon and 1-3/4 teaspoons cider vinegar
1/4 cup and 2 tablespoons distilled white vinegar 1 tablespoon tomato paste
3 (8 ounce) jars salsa 2 ounces sherry vinegar
1 tablespoon and 2-1/4 teaspoons Worcestershire sauce 1/4 cup SANE Honey
2 tablespoons prepared Dijon-style mustard
Dairy, Eggs and Milk
1/2 ounce blue cheese 1/3 cup and 2 tablespoons and 1 teaspoon butter
1/2 pound Cheddar cheese 3/4 cup grated fat-free Parmesan cheese
3 ounces Parmesan cheese
Soups
2 tablespoons low-sodium beef bouillon granules 2 cubes beef bouillon
Ethnic Foods
1/2 cup coconut aminos
Meats, Fish and Seafood
16 (3 ounce) fillets cod 4 pounds flank steak
4 pounds halibut 3 pounds large shrimp
4 pounds pork tenderloin 3/4 pounds salmon
2 pounds skinless, boneless chicken breast halves 5 pounds whole leg of lamb
Herbs and Spices
1 tablespoon black pepper 1/2 teaspoon cayenne pepper
4 1/4 teaspoons dried oregano 1-1/2 teaspoons dried thyme
1/2 ounce garlic pepper seasoning 3-1/2 teaspoons garlic powder
1-1/4 teaspoons white pepper 1/4 Cup and 2 teaspoons ground cumin
2 tablespoons and 1 teaspoon of paprika 1 tablespoon and 1 teaspoon salt
2 tablespoons chopped fresh rosemary 1 1/8 teaspoon freshly ground black pepper
3 cloves garlic, minced 1 teaspoon coarse sea salt
1/4 teaspoon parsley flakes 1/4 teaspoon and 2 teaspoons onion powder
1/2 cup chili powder 1/4 cup dried onion flakes
1 tsp of Dried Minced Onion 1 tsp coriander
2 tsp crushed red pepper flakes 2 tbsp and 1 tsp of Pink Salt
2 tbsp + 1 tsp Pepper (If you like it spicy, sub out part of the black pepper with cayenne)
Produce
3 pounds asparagus 6 ounces celery
2 bunches cilantro 2 large cucumber
3-1/2 pounds eggplant 3 medium heads endive
1 tablespoon and 1-3/4 teaspoons fresh chives 1/4 cup fresh ginger root
1 tablespoon and 1-3/4 teaspoons fresh parsley 2 ears fresh sweet, yellow corn
1/2 ounce garlic, whole 1 medium jicama minced
1/2 pound green bell pepper 5 green onions
3 lemon 2-3/4 pounds Lettuce, cos or romaine, raw
1 lime 4 onions
8 roma (plum) tomato 14 ounces summer squash
2-1/2 pounds tomatoes 1 Vidalia onions
1/2 pound zucchini 1 teaspoon lemon zest

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