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



Garlic and Dill Salmon



with Arugula Tossed with Parmesan



Prep 20m | Cook 25m | Total 45m
Fiber 6g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Garlic and Dill Salmon

Food

  • 2 pounds salmon fillets
  • 1/2 cup butter, melted
  • 1/2 cup and 2 tablespoons lemon juice
  • 2 tablespoons dried dill weed
  • 1/2 teaspoon garlic powder
  • sea salt to taste
  • freshly ground black pepper to taste

Steps

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a medium baking dish.
  2. Place salmon in the baking dish. Mix the butter and lemon juice in a small bowl, and drizzle over the salmon. Season with dill, garlic powder, sea salt, and pepper.
  3. Bake 25 minutes in the preheated oven, or until salmon is easily flaked with a fork.

Food

  • 6 (5 ounce) packages arugula
  • 3/4 cup roughly chopped cilantro
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon red pepper flakes
  • 3 pinches ground black pepper
  • 3/4 cup shaved Parmesan cheese

Steps

  1. Toss arugula and cilantro together in a large salad bowl. Drizzle arugula mixture with lemon juice, extra virgin olive oil and balsamic vinegar.
  2. Sprinkle with red pepper flakes and black pepper; toss salad again.
  3. Sprinkle salad with Parmesan cheese shavings and toss again to serve.


This Meal’s Grocery List

Baking Supplies
1/4 teaspoon sea salt
Basic Cooking Ingredients
1 tablespoon and 1/4 teaspoon extra virgin olive oil
Beverages
2/3 cup and 1 teaspoon lemon juice
Condiments and Salad Dressings
1 tablespoon balsamic vinegar
Dairy, Eggs and Milk
1/2 cup butter 3/4 cup shredded Parmesan cheese
Herbs and Spices
2-1/4 teaspoons black pepper 2 tablespoons dried dill weed
1 tablespoon dried red pepper flakes 1/2 teaspoon garlic powder
Meats, Fish and Seafood
2 pounds salmon
Produce
1-3/4 pounds Arugula, raw 1 bunch cilantro

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Tuesday



Sirloin Tip Roast



with Caramelized Onions



Prep 15m | Cook 1h | Total 1h 15m
Fiber 6g | Protein 44g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Sirloin Tip Roast

Food

  • 2 tablespoons paprika
  • 1-1/2 tablespoons kosher salt/
  • 1-1/4 teaspoons garlic powder
  • 1 teaspoon ground black pepper
  • 1 teaspoon onion powder
  • 1 teaspoon ground cayenne pepper
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 3 tablespoons extra virgin coconut oil
  • 4 pound sirloin tip roast

Steps

  1. In a small bowl, mix the paprika, kosher salt, garlic powder, black pepper, onion powder, cayenne pepper, oregano, and thyme. Stir in melted extra virgin coconut oil, and allow the mixture to sit about 15 minutes.
  2. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil.
  3. Place the roast on the prepared baking sheet, and cover on all sides with the spice mixture.
  4. Roast 1 hour in the preheated oven, or to a minimum internal temperature of 145 degrees F (63 degrees C). Let sit 15 minutes before slicing.

Food

  • 6 medium unpeeled yellow onions
  • 3 tablespoons extra virgin coconut oil
  • Salt and fresh ground pepper
  • Balsamic vinegar (optional)

Steps

  1. Adjust oven rack to lowest position; heat to 425 degrees.
  2. Cut onions in half; toss with melted oil and a generous sprinkle of salt and pepper. Place, cut-side down, on a lipped cookie sheet.
  3. Roast until tender and cut surfaces are golden brown, 25 to 30 minutes. Adjust seasonings; drizzle with balsamic vinegar.


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 1 teaspoon kosher salt
Basic Cooking Ingredients
1/3 cup and 1 teaspoon extra virgin coconut oil
Condiments and Salad Dressings
3 tablespoons balsamic vinegar
Herbs and Spices
3/4 teaspoon black pepper 3/4 teaspoon cayenne pepper
3/4 teaspoon dried oregano 3/4 teaspoon dried thyme
1-1/4 teaspoons garlic powder 3/4 teaspoon onion powder
1 tablespoon and 2 teaspoons paprika 3/4 teaspoon salt
Meats, Fish and Seafood
4 pounds top sirloin
Produce
1-1/2 pounds onions

Wednesday



Carnival Chicken



with Mixed Green Savory Stew



Prep 25m | Cook 20m | Total 45m
Fiber 15g | Protein 39g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Carnival Chicken

Food

  • 1-1/2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried parsley
  • 8 boneless, skinless chicken breast halves
  • 1/4 cup butter
  • 2 tablespoons extra virgin coconut oil
  • 1 tablespoon and 1 teaspoon garlic powder
  • 1/4 cup and 2 tablespoons lime juice

Steps

  1. In a small bowl, mix together salt, black pepper, cayenne, paprika, 1/4 teaspoon garlic powder, onion powder, thyme and parsley. Sprinkle spice mixture generously on both sides of chicken breasts.
  2. Heat butter and extra virgin coconut oil in a large heavy skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side. Sprinkle with 2 teaspoons garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.

Food

  • 4 large dried red chile peppers (optional)
  • 4 bunches fresh spinach, washed and chopped
  • 2 bunches mustard greens, washed and chopped
  • 1/4 cup ghee (clarified butter)
  • 1 teaspoon cumin seeds
  • 1/2 cup finely chopped onion
  • 1 teaspoon ginger paste
  • 1 tablespoon and 1 teaspoon garlic paste
  • 1 tomato, chopped
  • salt to taste
  • 1 teaspoon xylitol, or to taste
  • 1/2 cup water (optional)

Steps

  1. Place the chiles into a dry skillet over medium heat, and cook and stir until the chiles turn dark red-brown in color and give off their fragrance, 1 to 2 minutes. Remove from heat, allow to cool, and remove stems of chiles; shake out the seeds, and tear the flesh of the roasted chiles into pieces. Set aside.
  2. Place the spinach into a saucepan over medium heat; place mustard greens into a separate saucepan. If leaves are dry, mix in 1 or 2 of tablespoons of water. If leaves are still wet, just cover the pans and simmer the greens until tender, about 10 minutes. Allow to cool.
  3. Place greens together into the work bowl of a food processor, and pulse several times to break up the greens, then process to a paste, about 1 minute.
  4. Heat ghee in a large saucepan over medium heat, and stir in the cumin seeds, stirring for about 30 seconds or until the seeds sizzle and turn a darker brown color. Mix in the onion, cook and stir until lightly browned, about 3 minutes, and mix in the roasted peppers, ginger paste, garlic paste, and tomato. Mix in the pureed greens, bring to a simmer, and stir in salt and xylitol to taste. If dish is too thick, mix in up to about 1/4 cup of water, 1 tablespoon at a time, until the greens are the desired thickness.


This Meal’s Grocery List

Baking Supplies
1 teaspoon xylitol
Basic Cooking Ingredients
2 tablespoons extra virgin coconut oil
Beverages
1/4 cup and 2 tablespoons lime juice 1/2 cup water
Dairy, Eggs and Milk
1/4 cup butter 1/4 cup clarified butter
Ethnic Foods
1 tablespoon and 1 teaspoon garlic paste 3/4 teaspoon ginger paste
Herbs and Spices
1/2 teaspoon black pepper 1/2 teaspoon cayenne pepper
1 teaspoon cumin seed 1/2 teaspoon dried parsley
1/2 teaspoon dried thyme 1 tablespoon and 1-1/2 teaspoons garlic powder
1/4 teaspoon onion powder 1/4 teaspoon paprika
1-3/4 teaspoons salt
Meats, Fish and Seafood
2 pounds skinless, boneless chicken breast halves
Produce
3 pounds fresh spinach 8 hot red chile pepper, dried
1-1/4 pounds Mustard greens, raw 1 onions
2 tomatoes

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Thursday



Simple Pork Skewers



with Garlic Basil Roast Peppers



Prep 40m | Cook 20m | Total 1h
Fiber 6g | Protein 36g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Food

  • 2 lbs pork steaks
  • 1/2 cup coconut aminos
  • 1 tablespoon xylitol
  • 1/4 cup chicken broth
  • 1 tablespoon garlic, minced
  • 1/2 tablespoon ginger, crushed
  • pepper, to taste
  • 12 bamboo skewers (soaked in water)

Steps

  1. Cut up pork steaks into bite size pieces.
  2. Mix the coconut aminos, xylitol, chicken broth, garlic, ginger and pepper together.
  3. Place the meat in a container and pour the marinade over it.
  4. Place an air tight lid on the container and marinate overnight.
  5. Place on presoaked bamboo skewers.
  6. Grill on a foil covered grill that has been sprayed with cooking spray.
  7. Grill until dark brown; 20 minutes is a guess; it really depends on the cut of the meat and the temperature of your grill.

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
  • 16 cloves garlic, thinly sliced
  • 2 teaspoons salt
  • 1 teaspoon freshly ground black pepper
  • 2 tablespoons herb vinegar, or to taste

Steps

  1. Preheat the oven to 400 degrees F (200 degrees C). Grease a 9×13 inch baking dish with extra virgin coconut oil cooking spray.
  2. 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.
  3. 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

Baking Supplies
1 tablespoon xylitol
Basic Cooking Ingredients
1/2 ounce extra virgin coconut oil cooking spray
Condiments and Salad Dressings
2 tablespoons tarragon vinegar 1/2 cup coconut aminos
Ethnic Foods
12 bamboo skewers (soaked in water)
Herbs and Spices
2 teaspoons black pepper 2 teaspoons salt
Meats, Fish and Seafood
2 lbs pork steaks
Soups
1/4 cup chicken broth
Produce
1 cup fresh basil 1/2 tablespoon ginger, crushed
2 ounces garlic, whole 2 green bell pepper
2 red bell pepper 2 yellow bell pepper

Friday



Transformed Tuna Steaks



with Spiced Roast Kale



Prep 15m | Cook 10m | Total 25m
Fiber 6g | Protein 35g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1



Transformed Tuna Steaks

Food

  • 2 tablespoons extra virgin coconut oil
  • 1 tablespoon and 1 teaspoon lime juice
  • 2 jalapeno pepper, minced
  • 6 cloves garlic, minced
  • salt and ground black pepper to taste
  • 2 pounds ahi tuna steaks

Steps

  1. Whisk melted extra virgin coconut oil, lime juice, jalapeno pepper, garlic, salt, and pepper together in a flat baking dish. Place the tuna steaks in the dish, turning to coat entirely in marinade; cover the dish with plastic wrap and refrigerate for 20 minutes.
  2. Preheat an outdoor grill for high heat and lightly oil the grate.
  3. Cook steaks on the preheated grill until beginning to firm and hot in the center, 5 to 7 minutes per side.

Food

  • 12 cups kale, washed and stems removed
  • 3 tablespoons extra virgin coconut oil
  • 3 tablespoons chili powder
  • 1-1/2 teaspoons kosher salt

Steps

  1. Preheat an oven to 400 degrees F (200 degrees C).
  2. Place the kale into a large mixing bowl, and drizzle with melted extra virgin coconut oil. Toss until evenly coated, then sprinkle with the chili powder and kosher salt, and toss again. Spread the seasoned kale onto a baking sheet.
  3. Roast in the preheated oven for 5 minutes, then stir the kale, and continue roasting until the edges become brown and a little crispy, 5 to 8 minutes. Serve immediately.


This Meal’s Grocery List

Baking Supplies
1-1/2 teaspoons kosher salt
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Beverages
1 tablespoon and 1 teaspoon lime juice
Herbs and Spices
3 tablespoons chili powder 1/8 teaspoon salt
Meats, Fish and Seafood
2 pounds tuna
Produce
1/2 ounce garlic, whole 2 jalapeno chile pepper
12 cups kale

Saturday



Salt and Pepper Ribeye



with Mozzarella Stuffed Mushrooms



Prep 48h | Cook 30m | Total 48h 30m
Fiber 3g | Protein 34g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 3 1



Salt and Pepper Ribeye

Food

  • 8 (8 ounce) rib-eye steaks
  • 1 tablespoon and 1 teaspoon salt
  • 2 teaspoons ground black pepper
  • 1 tablespoon and 1 teaspoon extra virgin coconut oil, or as needed
  • 2 tablespoons and 2 teaspoons unsalted butter

Steps

  1. Two days before cooking, salt both sides of each steak with 1/2 teaspoon salt per steak. Place steaks in an airtight container and refrigerate until ready to cook.
  2. Remove the steaks from the refrigerator about 30 minutes prior to cooking. Sprinkle both sides of steak with black pepper.
  3. Heat cast iron pan over medium-high heat until very hot. Add extra virgin coconut oil and heat until oil shimmers.
  4. Carefully place steaks in pan. Cook until brown and hard-seared on one side, 4 to 5 minutes.
  5. Turn steaks and top with one teaspoon butter. Cook for 3 to 4 more minutes or to desired doneness. You may need to cook the steaks in batches depending on the size of your cast iron pan. Keep the cooked steaks in a 170 degree F oven until ready to serve.

Food

  • 1-1/4 (16 ounce) packages baby portobello mushrooms
  • 1/2 cup and 1 tablespoon and 2 teaspoons grated Parmesan cheese
  • 1/4 cup and 2 teaspoons shredded mozzarella cheese
  • 3-1/2 green onions, finely chopped
  • 1 tablespoon and 1/2 teaspoon extra virgin coconut oil
  • 1-1/4 cloves garlic, finely chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper

Steps

  1. Preheat oven to 375 degrees F (190 degrees C). Grease a shallow 2-quart baking dish.
  2. Remove stems from mushrooms and finely chop stems. Combine chopped stems, Parmesan cheese, mozzarella cheese, green onions, extra virgin coconut oil, garlic, salt, and black pepper in a bowl. Spoon filling into mushroom caps; arrange caps in the prepared baking dish.
  3. Bake in the preheated oven until the mushrooms are tender, 10 to 15 minutes.


This Meal’s Grocery List

Baking Supplies
1 tablespoon and 1 teaspoon salt
Basic Cooking Ingredients
1/3 cup extra virgin coconut oil
Dairy, Eggs and Milk
1 ounce Cheese, mozzarella, whole milk 1-1/2 ounces Parmesan cheese
2 tablespoons and 2 teaspoons unsalted butter
Herbs and Spices
2-1/2 teaspoons black pepper 1/2 teaspoon salt
Meats, Fish and Seafood
4 pounds beef rib eye steak
Produce
1/2 ounce garlic, whole 4 green onions
5 portobello mushrooms

Go To Full Week’s Grocery List

Sunday



Tempting Baked Tilapia



with Sugar Snap Berry Salad



Prep 15m | Cook 20m | Total 35m
Fiber 15g | Protein 32g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1 1



Dill Baked Tilapia

Food

  • 8 (4 ounce) fillets tilapia
  • salt and pepper to taste
  • 2 tablespoons Cajun seasoning, or to taste
  • 2 lemon, thinly sliced
  • 1.5 cups of Greek yogurt
  • 1/4 teaspoon garlic powder
  • 2 teaspoons fresh lemon juice
  • 1/4 cup chopped fresh dill
  • extra virgin coconut oil cooking spray

Steps

  1. Preheat the oven to 350 degrees F (175 degrees C). Lightly coat a 9×13 inch baking dish with extra virgin coconut oil cooking spray.
  2. Season the tilapia fillets with salt, pepper and Cajun seasoning on both sides. Arrange the seasoned fillets in a single layer in the baking dish. Place a layer of lemon slices over the fish fillets. I usually use about 2 slices on each piece so that it covers most of the surface of the fish.
  3. Bake uncovered for 15 to 20 minutes in the preheated oven, or until fish flakes easily with a fork.
  4. While the fish is baking, mix together the Greek yogurt, garlic powder, lemon juice and dill in a small bowl. Serve with tilapia.

Food

  • 1 pound sugar snap peas, trimmed
  • 2 cups fresh raspberries
  • 1/4 cup raspberry vinegar
  • 1/4 cup extra virgin olive oil
  • 2 pinches erythritol
  • salt and pepper to taste
  • 2 cups fresh blueberries
  • 4 cups torn mixed salad greens

Steps

  1. Bring a pot of water to a boil. Place snap peas in pot, and cook 1 to 2 minutes. Drain, rinse under cold water, and set aside.
  2. Place about 1 1/2 tablespoons raspberries in a strainer over a bowl, and crush with a wooden spoon. Discard pulp. Mix vinegar, extra virgin olive oil, erythritol, salt, and pepper with the strained raspberry juice.
  3. In a large bowl, gently toss the dressing with the snap peas, remaining raspberries, and blueberries. Cover, and chill at least 30 minutes in the refrigerator. Toss with greens just before serving.


This Meal’s Grocery List

Baking Supplies
2 tablespoons Cajun seasoning 1/2 teaspoon erythritol
Basic Cooking Ingredients
1/4 cup extra virgin olive oil
Beverages
2 teaspoons lemon juice
Condiments and Salad Dressings
1/4 cup raspberry vinegar
Dairy, Eggs and Milk
1.5 cups of Greek yogurt
Frozen Foods
2-1/2 cups sugar snap peas
Herbs and Spices
1/4 teaspoon garlic powder 1/4 teaspoon salt
Meats, Fish and Seafood
2 pounds tilapia (bream)
Produce
2 cups blueberries 1/2 cup fresh dill weed
2 lemon 1/2 pound mixed salad greens
2 cups raspberries


Go To Full Week’s Grocery List

This Week’s Grocery List

Baking Supplies
2 tablespoons Cajun seasoning 1 tablespoon and 1-1/4 teaspoons caraway seed
1 tablespoon and 1 teaspoon salt 1 and 1/2 teaspoons kosher salt
1/4 teaspoon sea salt 1 tablespoon and 2 teaspoons xylitol
1/2 teaspoon erythritol
Basic Cooking Ingredients
1/2 ounce coconut oil cooking spray 1-1/4 cup extra virgin coconut oil
1/4 cup and 1 tablespoon and extra virgin olive oil
Beverages
2/3 cups and 1 tablespoon lemon juice 2/3 cup lime juice
1/2 cup water
Condiments and Salad Dressings
1/4 cup balsamic vinegar 1/2 cup coconut aminos
1/4 cup raspberry vinegar 1 tablespoon and 2-3/4 teaspoons tarragon vinegar
Dairy, Eggs and Milk
3/4 cup butter 1 ounce Cheese, mozzarella, whole milk
1/4 cup clarified butter 1-1/2 ounces Parmesan cheese
3/4 cup shredded Parmesan cheese 1.5 cups of Greek yogurt
2 tablespoons and 2 teaspoons unsalted butter
Ethnic Foods
3/4 teaspoon ginger paste 1 tablespoon and 1 teaspoon garlic paste
Frozen Foods
2-1/2 cups sugar snap peas
Soups
1/4 cup chicken broth
Herbs and Spices
2 tablespoons and 1 teaspoon black pepper 1-1/4 teaspoons cayenne pepper
3 tablespoons chili powder 1 teaspoon cumin seed
2 tablespoons dried dill weed 3/4 teaspoon dried oregano
1/2 teaspoon dried parsley 1 tablespoon dried red pepper flakes
1-1/4 teaspoons dried thyme 2 tablespoons and 1/2 teaspoon garlic powder
1 tablespoon and 2-1/2 teaspoons salt 1 teaspoon onion powder
1 tablespoon and 2-1/4 teaspoons paprika
Meats, Fish and Seafood
4 pounds beef rib eye steak 2-3/4 pounds Finfish, sea bass, mixed species, raw
2 pounds salmon 2 pounds skinless, boneless chicken breast halves
2 pounds tilapia (bream) 4 pounds top sirloin
2 pounds tuna 2 lbs pork steaks
Other
1/8 teaspoon Thai garlic chile paste
Produce
1-3/4 pounds Arugula, raw 2 cups blueberries
36 cherry tomatoes 2 yellow bell pepper
1 bunch cilantro 1 cup fresh basil
1/2 cup fresh dill weed 1-1/4 teaspoons fresh ginger root
3 pounds fresh spinach 2-1/2 ounces garlic, whole
2 green bell pepper 4 green onions
8 hot red chile pepper, dried 2 jalapeno chile pepper
12 cups kale 2 lemon
1/2 pound mixed salad greens 1-1/4 pounds Mustard greens, raw
1-3/4 pounds onions 5 portobello mushrooms
2 cups raspberries 2 red bell pepper
2 red onion 2 tomatoes

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