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
Melt in Your Mouth Ginger Halibut
with Cheesy Asparagus
Prep 15m | Cook 10m | Total 25m
Fiber 9g | Protein 59g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon and 3/4 teaspoon sea salt |
1/2 cup extra virgin coconut oil |
1/4 cup and 2 tablespoons water |
1/4 cup and 2 tablespoons butter | 2 ounces Parmesan cheese |
1/2 cup coconut aminos |
1-1/4 teaspoons white pepper |
4 pounds halibut |
3 pounds asparagus | 1 bunch cilantro | ||
1/4 cup fresh ginger root | 5 green onions | ||
1 lemon |
Tuesday
London Broil
with Southwestern Mixed Vegetables
Prep 30m | Cook 15m | Total 45m
Fiber 6g | Protein 57g
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
Food
Steps
This Meal’s Grocery List
3 tablespoons extra virgin coconut oil |
1 tablespoon tomato paste |
3 tablespoons coconut aminos |
1/2 teaspoon black pepper | 1/2 teaspoon dried oregano | ||
2 teaspoons ground cumin | 1-1/4 teaspoons salt |
4 pounds flank steak |
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
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
Food
Steps
This Meal’s Grocery List
1/3 cup extra virgin coconut oil |
1/4 cup balsamic vinegar | 2 ounces sherry vinegar |
1/2 ounce Parmesan cheese |
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 |
3 pounds large shrimp |
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
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
Food
Steps
This Meal’s Grocery List
2 tablespoons xylitol |
5 pounds whole leg of lamb |
1/4 cup and 2 tablespoons distilled white vinegar | 1/4 cup SANE Honey | ||
2 tablespoons prepared Dijon-style mustard |
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 |
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
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
Food
Steps
This Meal’s Grocery List
1/4 teaspoon xanthan gum |
4 cups red wine |
3/4 cup grated fat-free Parmesan cheese |
2 tablespoons low-sodium beef bouillon granules |
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 |
4 pounds pork tenderloin |
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
Food
- 1/4 cup and 2 tablespoons extra virgin coconut oil
- 3 pounds cod fillets
- 2 lemon, juiced
- ground black pepper to taste
Steps
Food
Steps
This Meal’s Grocery List
1 ounce walnuts |
2/4 cup and 3 tablespoons extra virgin coconut oil |
1 tablespoon and 1-3/4 teaspoons cider vinegar |
1/2 ounce blue cheese |
1/8 teaspoon black pepper |
16 (3 ounce) fillets cod |
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 |
Sunday
Fiesta Chicken
with Aromatic Green Beans
Prep 5m | Cook 40m | Total 45m
Fiber 9g | Protein 43g
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
Food
Steps
This Meal’s Grocery List
1 ounce taco seasoning mix |
4 (15 ounce) cans green beans |
3 (8 ounce) jars salsa | 1 tablespoon and 2-1/4 teaspoons Worcestershire sauce |
1 tablespoon and 2-1/4 teaspoons butter | 1/2 pound Cheddar cheese | ||
2 teaspoons coconut aminos |
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 |
2 pounds skinless, boneless chicken breast halves |
2 cubes beef bouillon |
This Week’s Grocery List
2 tablespoons xylitol | 1 ounce walnuts | ||
1 tablespoon and 3/4 teaspoon sea salt | 1 ounce taco seasoning mix | ||
1/4 teaspoon xanthan gum |
1 -2/3 cups extra virgin coconut oil |
4 cups red wine | 1/4 cup and 2 tablespoons water |
4 (15 ounce) cans green beans |
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 |
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 |
2 tablespoons low-sodium beef bouillon granules | 2 cubes beef bouillon |
1/2 cup coconut aminos |
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 |
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) |
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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