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

  • 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


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

Go To Full Week’s Grocery List

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

  • 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


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

  • 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


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



  • 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


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

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


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

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


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

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


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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