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



Venetian Catfish



with Tossed Carrot and Sprouts



Prep 20m | Cook 20m | Total 40m
Fiber 12g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Venetian Catfish

Food

  • 1/4 cup extra virgin coconut oil
  • 1/2 onion, diced
  • 1/2 green bell pepper, diced
  • 2 carrots, peeled and diced
  • 12 (4 ounces) catfish fillets
  • salt and black pepper to taste
  • 1 rounded teaspoon Italian seasoning
  • garlic powder to taste
  • 1 can (28 ounces) diced Italian tomatoes
  • 2 (8 ounces) can tomato sauce
  • 2/3 cup dry white wine

Steps

  1. Place 1 tablespoon of oil in a heavy bottomed skillet over medium heat. Saute onion, green pepper, and carrot until golden brown; remove from the pan.
  2. Using the remaining coconut oil, sear all of the fillets on both sides. Lay all of the fillets into the skillet, sprinkle with salt, pepper, Italian seasoning, and garlic powder. Top with the sautéed vegetables, and pour on the diced tomatoes, tomato sauce, and white wine.
  3. Bring to a simmer, and cook gently until the sauce has thickened slightly, and fish flakes easily with a fork, about 10 minutes.

Food

  • 6 cups grated carrots
  • 1-1/2 cups bean sprouts
  • 1 tablespoon xylitol
  • 3 tablespoons lemon juice
  • 3 tablespoons grated fresh coconut
  • 3 tablespoons finely chopped cilantro
  • 3 tablespoons extra virgin coconut oil
  • 1 tablespoon whole mustard seed
  • salt to taste

Steps

  1. In a large bowl, gently toss the carrots, bean sprouts, xylitol, lemon juice, coconut, and cilantro.
  2. Heat the oil in a small saucepan over medium heat. Stir in the mustard seed, and cook until golden brown. Mix into the salad. Season with salt.


This Meal’s Grocery List

Baking Supplies
3 tablespoons fresh coconut 1 tablespoon Xylitol
Basic Cooking Ingredients
1/2 cup extra virgin coconut oil
Beverages
3 tablespoons lemon juice 2/3 cup white wine
Canned Foods
2 (8 ounces) can tomato sauce 1 can whole peeled tomatoes
Herbs and Spices
3/4 teaspoon garlic powder 1 rounded teaspoon Italian seasoning
1 tablespoon mustard seed 1-1/2 teaspoons salt
Meats, Fish and Seafood
2-3/4 pounds catfish
Other
3-1/2 ounces bean sprouts
Produce
1-3/4 pounds carrots 1 bunch cilantro
1 large green bell pepper 1 onion
28 ounce for the Italian Tomatoes can size

Go To Full Week’s Grocery List

Tuesday



Chicken Tenders



with Summer Squash



Prep 5m | Cook 30m | Total 35m
Fiber 9g | Protein 43g



NSV-XPS 1



Food

  • 6 chicken tenderloins (about 1 pound)
  • 1/4 cup coconut flour
  • 2 tablespoons grated Parmesan (optional)
  • 1/2 teaspoon kosher or natural sea salt
  • 1/2 teaspoon ground cumin
  • 1/4 – 1/2 teaspoon ground smoked paprika
  • 1/2 teaspoon garlic powder (optional)
  • 1/2 teaspoon onion powder (optional)
  • 1/2 teaspoon black or white pepper
  • 1/4 cup extra virgin coconut oil

Steps

  1. On plate or shallow container, mix Parmesan and spices with a fork.
  2. Pour extra virgin coconut oil in small container. Drench each tenderloin in coconut oil then gently press each chicken tenderloin in coconut flour mixture.
  3. Ensure each tenderloin is completely covered with coating then place on a rack inside shallow baking pan.
  4. Bake at 400°F for 10-12 minutes then flip each tenderloin.
  5. Continue baking for an additional 10-12 minutes.
  6. To brown the outside, place tenders about 6-inches from top broiler on high and broil each side for about 1 minute. (You’ll need to flip the tenders again to brown each side using the broiler).
  7. Eat plain or dip in your favorite sauce.

Food

  • 1/4 cup extra virgin coconut oil
  • 2 small onion, sliced
  • 4 medium tomatoes, coarsely chopped
  • 2 teaspoons salt
  • 1/2 teaspoon pepper
  • 4 small zucchini, cut into 1/2 inch slices
  • 4 small yellow summer squash, cut into 1/2-inch slices
  • 2 bay leaf
  • 1 teaspoon dried basil

Steps

  1. Heat the oil in a large skillet over medium heat.
  2. Cook and stir the onion about 5 minutes, until tender.
  3. Mix in the tomatoes, and season with salt and pepper. Continue to cook and stir about 5 minutes.
  4. Mix in the zucchini, yellow squash, bay leaf, and basil. Cover, reduce heat to low, and simmer 20 minutes, stirring occasionally. Remove bay leaf before serving.


This Meal’s Grocery List

Baking Supplies
1/4 cup coconut flour
Basic Cooking Ingredients
1/2 cup extra virgin coconut oil
Dairy, Eggs and Milk
2 tablespoons grated Parmesan (optional)
Herbs and Spices
1/2 teaspoon kosher or natural sea salt 1/2 teaspoon ground cumin
1/4 – 1/2 teaspoon ground smoked paprika 1/2 teaspoon garlic powder (optional)
1/2 teaspoon onion powder (optional) 1/2 teaspoon black or white pepper
2 teaspoons salt 1/2 teaspoon pepper
2 bay leaf 1 teaspoon dried basil
Meats, Fish and Seafood
6 chicken tenderloins (about 1 pound)
Produce
2 small onion, sliced 4 medium tomatoes, coarsely chopped
4 small zucchini, cut into 1/2 inch slices 4 small yellow summer squash, cut into 1/2-inch slices

Wednesday



Pot Roast



with 15 Minute Grape Tomatoes



Prep 15m | Cook 3h | Total 3h15m
Fiber 3g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Pot Roast

Food

  • 1/3 cup almond meal
  • ground black pepper to taste
  • 2 1/2 pounds rump roast
  • 3 tablespoons butter
  • 1/2 cup dry red wine
  • 1 large can sliced mushrooms or pint of sliced fresh or frozen mushrooms
  • 1 can (14.5 ounce) beef broth
  • 1/4 teaspoon glucomannon (konjac) flour
  • 1/2 teaspoon salt
  • 1/4 cup dried onion flakes
  • 1 tablespoons low-sodium beef bouillon granules
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon parsley flakes
  • 1/8 teaspoon celery seed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon ground black pepper

Steps

  1. Preheat oven to 325 degrees F (165 degrees C).
  2. In a large mixing bowl, combine the almond meal and black pepper to taste.
  3. Dredge the rump roast in the flour and cover evenly. Shake off excess.
  4. In a large pot over medium/high heat, melt the butter and brown the roast on all sides.
  5. Place in a 4 quart casserole dish with lid.
  6. In a small bowl, combine the remaining ingredients; pour over roast.
  7. Cover and bake in preheated oven for 3 hours or until desired doneness.

Food

  • 6 cups halved grape tomatoes
  • 3 tablespoons extra virgin olive oil
  • 3 tablespoons rice vinegar
  • 3/4 teaspoon garlic powder
  • 3/4 teaspoon dried oregano, or to taste
  • salt to taste (optional)

Steps

  1. Mix tomatoes, extra virgin olive oil, rice vinegar, and garlic powder together in a bowl.
  2. Crumble oregano between fingers to release flavor and add to the tomatoes; stir to coat.
  3. Season with salt.
  4. Let flavors marinate before serving, 5 minutes or up to an hour.


This Meal’s Grocery List

Baking Supplies
1/3 cup almond meal
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil 1/4 teaspoon glucomannon (konjac) flour
Condiments and Salad Dressings
3 tablespoons rice vinegar 1/2 cup dry red wine
Dairy, Eggs and Milk
3 tablespoons butter
Herbs and Spices
1/8 teaspoon black pepper 3/4 teaspoon dried oregano
3/4 teaspoon garlic powder 3/4 teaspoon salt
1/4 cup dried onion flakes 1/4 teaspoon onion powder
1/4 teaspoon parsley flakes 1/8 teaspoon celery seed
1/8 teaspoon paprika 1/8 teaspoon ground black pepper
Meats, Fish and Seafood
2 1/2 pounds rump roast
Produce
2-1/2 pounds tomatoes 1 large can sliced mushrooms or pint of sliced fresh or frozen mushrooms
Soup
1 tablespoons low-sodium beef bouillon granules 1 can (14.5 ounce) beef broth

Thursday



Blackened Tuna



with Italian Chard



Prep 10m | Cook 15m | Total 25m
Fiber 3g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Food

  • 2 pounds fresh tuna steaks, 1 inch thick
  • 2 tablespoons and 2 teaspoons Cajun seasoning
  • 2 tablespoons and 2 teaspoons extra virgin olive oil
  • 2 tablespoons and 2 teaspoons butter

Steps

  1. Generously coat tuna with Cajun seasoning.
  2. Heat oil and butter in a large skillet over high heat. Right before oil starts smoking, place steaks in pan. Cook on one side for 3 to 4 minutes, or until blackened. Turn steaks, and cook for 3 to 4 minutes, or to desired doneness.

Food

  • 3 bunches Swiss chard
  • 3 cups water
  • 1 tablespoon salt
  • 1/3 cup extra virgin olive oil
  • 4 cloves garlic, coarsely chopped
  • 1/4 teaspoon crushed red pepper flakes
  • salt to taste

Steps

  1. Wash the Swiss chard and cut into 1 inch strips. Separate the thick and tough stalk sections from the upper leafy strips.
  2. Bring the water and salt to a boil in a large saucepan.
  3. Cook the stalk sections in the salted boiling water for 2 minutes. Stir in the leafy strips and cook until the leaves are wilted and the stalks are fork tender, about 6 minutes. Drain and set aside.
  4. Heat the extra virgin coconut oil, garlic, and red pepper flakes in a large skillet over medium heat until aromatic, about 3 minutes. Add the drained Swiss chard, cook and stir for 2 minutes; season with salt to taste.


This Meal’s Grocery List

Baking Supplies
2 tablespoons and 2 teaspoons Cajun seasoning
Basic Cooking Ingredients
1/2 cup extra virgin olive oil
Beverages
3 cups water
Dairy, Eggs and Milk
2 tablespoons and 2 teaspoons butter
Herbs and Spices
1/4 teaspoon dried red pepper flakes 3 tablespoons and 1/4 teaspoon salt
Meats, Fish and Seafood
2 pounds tuna
Produce
1-1/2 pounds Chard, swiss, raw 1-1/2 ounces garlic, whole

Friday



Turkey Stuffed Peppers



with Bombay Cauliflower



Prep 20m | Cook 30m | Total 50m
Fiber 15g | Protein 33g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Turkey Stuffed Peppers

Food

  • 8 green bell peppers, tops removed, seeded
  • 2 pounds ground turkey
  • 1/4 cup extra virgin coconut oil
  • 1 onion, chopped
  • 2 cups sliced mushrooms
  • 2 zucchini, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 2 cups fresh spinach
  • 2 (14.5 ounce) cans diced tomatoes, drained
  • 2 tablespoons tomato paste
  • Italian seasoning to taste
  • garlic powder to taste
  • salt and pepper to taste

Steps

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Wrap the green bell peppers in aluminum foil, and place in a baking dish. Bake 15 minutes in the preheated oven. Remove from heat.
  3. In a skillet over medium heat, cook the turkey until evenly brown. Set aside. Heat oil in the skillet, and cook onion, mushrooms, zucchini, red bell pepper, yellow bell pepper, and spinach until tender. Return turkey to the skillet. Mix in the tomatoes and tomato paste, and season with Italian seasoning, garlic powder, salt, and pepper. Stuff the green peppers with the skillet mixture.
  4. Return peppers to the oven, and continue cooking 15 minutes.

Food

  • 2 tablespoons extra virgin coconut oil
  • 1-1/2 teaspoons black mustard seeds
  • 3/4 cup chopped onion
  • 3 cloves garlic, minced
  • 1-1/2 teaspoons slivered fresh ginger
  • 1-1/2 teaspoons ground turmeric
  • 1-1/2 teaspoons chili powder (optional)
  • salt to taste
  • 6 cups cauliflower florets
  • 1-1/2 teaspoons lemon juice (optional)

Steps

  1. Heat oil in a skillet over medium-high heat; add mustard seeds and cover skillet. Cook until seeds stop popping, 2 to 3 minutes. Add onion to the skillet; cook and stir over low heat until translucent, about 10 minutes.
  2. Mix garlic, ginger, turmeric, chile powder, and salt into onion mixture; cook and stir for 30 seconds. Add cauliflower; cook and stir for 1 minute. Transfer cauliflower to a microwave-safe bowl and cover bowl.
  3. Cook cauliflower in microwave until tender, about 3 minutes. Drizzle lemon juice over cauliflower.


This Meal’s Grocery List

Basic Cooking Ingredients
1/4 cup extra virgin coconut oil
Beverages
1-1/2 teaspoons lemon juice
Canned Foods
3 (4.5 ounce) cans canned mushrooms 1-3/4 pounds peeled and diced tomatoes
1 ounce tomato paste
Herbs and Spices
1-1/2 teaspoons cayenne pepper 3/4 teaspoon garlic powder
1/2 teaspoon ground turmeric 1-1/4 teaspoons Italian seasoning
1-1/2 teaspoons mustard seed 1/4 teaspoon salt
Meats, Fish and Seafood
2 pounds ground turkey
Produce
6 cups cauliflower 1-1/2 teaspoons fresh ginger root
2 ounces fresh spinach 1/2 ounce garlic, whole
1 large green bell pepper 3 onions
1/8 red bell pepper 1 tablespoon and 1/4 teaspoon yellow bell pepper
14 ounces zucchini

Saturday



Mediterranean Salmon



with Transformed Brussel Sprouts



Prep 10m | Cook 30m | Total 40m
Fiber 15g | Protein 33g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3



Mediterranean Salmon

Food

Salmon :

  • 1-1/2 tablespoon extra virgin coconut oil
  • 8 (4 ounce) fillets salmon

Sauce :

  • 1/2 cup extra virgin coconut oil
  • 4 cloves garlic, minced
  • 2 cups chopped tomatoes, or more to taste
  • 1/4 cup balsamic vinegar
  • 24 fresh basil leaves, chopped

Steps

  1. Heat 1-1/2 tablespoons extra virgin coconut oil in a saucepan over medium heat. Cook salmon in the hot oil until cooked through and flakes easily with a fork, 5 to 7 minutes per side.
  2. Heat extra virgin coconut oil in a separate saucepan over medium heat; add garlic and cook until fragrant, about 1 minute.
  3. Add tomatoes; cook until heated through, about 5 minutes.
  4. Pour balsamic vinegar into tomato mixture; add basil. Cook and stir tomato mixture until flavors blend, about 3 minutes.
  5. Place salmon on a plate and top with tomato sauce.

Food

  • 1 tablespoon butter
  • 1 tablespoon extra virgin coconut oil
  • 36 Brussels sprouts, trimmed and thinly sliced
  • 3 tablespoons lemon juice
  • salt and pepper to taste

Steps

  1. Heat butter and extra virgin coconut oil in a skillet over high heat until butter is melted and begins to brown, 1 to 2 minutes.
  2. Stir Brussels sprouts and lemon juice into butter and oil; cook, stirring constantly, until sprouts are just heated through and starting to soften, about 45 seconds. Remove from heat.
  3. Season with salt and pepper and serve.


This Meal’s Grocery List

Basic Cooking Ingredients
3/4 cup extra virgin coconut oil
Dairy, Eggs and Milk
1 tablespoon butter
Produce
7-3/4 cups Brussels sprouts, raw 4 cloves garlic
2 cups chopped tomatoes, or more to taste 24 fresh basil leaves, chopped
Beverages
3 tablespoons lemon juice
Herbs and Spices
3/4 teaspoon salt, or to taste ground black pepper to taste
Condiments and Salad Dressings
1/4 cup balsamic vinegar
Meats, Fish and Seafood
8 (4 ounce) fillets salmon

Sunday



Herbed Pork Chops



with Thyme Roasted Beets



Prep 10m | Cook 15m | Total 25m
Fiber 9g | Protein 33g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Herbed Pork Chops

Food

  • 1/3 cup lemon juice
  • 2 tablespoons and 2 teaspoons extra virgin coconut oil
  • 5 cloves garlic, minced
  • 1 teaspoon salt
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon pepper
  • 8 (4 ounce) boneless pork loin chops

Steps

  1. In a large resealable bag, combine lemon juice, melted oil, garlic, salt, oregano, and pepper. Place chops in bag, seal, and refrigerate 2 hours or overnight. Turn bag frequently to distribute marinade.
  2. Preheat an outdoor grill for high heat. Remove chops from bag, and transfer remaining marinade to a saucepan. Bring marinade to a boil, remove from heat, and set aside.
  3. Lightly oil the grill grate. Grill pork chops for 5 to 7 minutes per side, basting frequently with boiled marinade, until done.

Food

  • 12 beets, peeled and cut into 3/4-inch cubes
  • 1/4 cup and 2 tablespoons extra virgin coconut oil
  • 1 tablespoon dried thyme leaves (optional)
  • 3 pinches sea salt, or to taste

Steps

  1. Preheat oven to 425 degrees F (220 degrees C). Line a baking sheet with parchment paper.
  2. Toss the beets, melted extra virgin coconut oil, and thyme in a bowl until beets are coated, and arrange pieces of beet on baking sheet so that they don’t touch. Sprinkle the beets with sea salt.
  3. Roast in the preheated oven until the beets are tender, 10 to 20 minutes. A fork inserted into a beet cube should come out easily.


This Meal’s Grocery List

Baking Supplies
1/2 teaspoon sea salt
Basic Cooking Ingredients
1/2 cup extra virgin coconut oil
Beverages
1/3 cup lemon juice
Herbs and Spices
1/4 teaspoon black pepper 1/4 teaspoon dried oregano
1 tablespoon dried thyme 1 teaspoon salt
Meats, Fish and Seafood
2 pounds boneless pork loin chops
Produce
12 medium beet 1/2 ounce garlic, whole

This Week’s Grocery List

Baking Supplies
1/3 cup almond meal 2 tablespoons and 2 teaspoons Cajun seasoning
3 tablespoons fresh coconut 1 teaspoon sea salt
1/4 cup coconut flour 1 tablespoon xylitol
Basic Cooking Ingredients
3 cup extra virgin coconut oil 1/2 cup and 3 tablespoons extra virgin olive oil
1/4 teaspoon glucomannon (konjac) flour
Canned Foods
3 (4.5 ounce) cans canned mushrooms 1-3/4 pounds peeled and diced tomatoes
1 ounce tomato paste 2 (8 ounces) can tomato sauce
2 (14.5 ounce) cans whole peeled tomatoes
Condiments and Salad Dressings
1/4 cup balsamic vinegar 3 tablespoons rice vinegar
1/2 cup dry red wine
Herbs and Spices
1 teaspoons black pepper 1-1/2 teaspoons cayenne pepper
1 teaspoon dried oregano 1/4 teaspoon dried red pepper flakes
1 tablespoon dried thyme 3/4 tablespoon garlic powder
1/8 teaspoon ground black pepper 1/2 teaspoon ground turmeric
2-3/4 teaspoons Italian seasoning 1 tablespoon and 1-1/2 teaspoons mustard seed
1/4 cup and 4 teaspoons salts 1/2 teaspoon ground cumin
1/4 – 1/2 teaspoon ground smoked paprika 3/4 teaspoon onion powder
1/2 teaspoon black or white pepper 1/2 teaspoon pepper
2 bay leaf 1 teaspoon dried basil
1/4 cup dried onion flakes 1/4 teaspoon parsley flakes
1/8 teaspoon celery seed 1/8 teaspoon paprika
Meats, Fish and Seafood
2 pounds boneless pork loin chops 2-3/4 pounds catfish
2 pounds ground turkey 6 chicken tenderloins (about 1 pound)
2-1/4 pounds rump roast 2 pounds salmon
2 pounds tuna
Other
3-1/2 ounces bean sprouts
Beverages
2/3 cup white wine 2/3 cup and 1 tablespoon lemon juice
3 cups water
Dairy, Eggs and Milk
1/2 cup butter 2 tablespoons grated Parmesan (optional)
Produce
12 medium beet 7-3/4 cups Brussels sprouts, raw
4 medium tomatoes, coarsely chopped 1-3/4 pounds carrots
6 cups cauliflower 4 small zucchini, cut into 1/2 inch slices
1 bunche cilantro 3 cups fresh basil
1-1/2 teaspoons fresh ginger root 2 ounces fresh spinach
2-1/2 ounces garlic, whole 1/2 pound green bell pepper
14 ounces zucchini 5 onions
1/8 red bell pepper 3-1/4 pounds tomatoes
1 tablespoon and 1/4 teaspoon yellow bell pepper 1-1/2 pounds Chard, swiss, raw
1 large can sliced mushrooms or pint of sliced fresh or frozen mushrooms 4 small yellow summer squash, cut into 1/2-inch slices
Soup
1 can (14.5 ounce) beef broth 1 tablespoons low-sodium beef bouillon granules

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