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



Delicate Turkey Breast



with SANE Seared Broccoli



Prep 20m | Cook 30m | Total 50m
Fiber 12g | Protein 69g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 1



Delicate Turkey Breast

Food

  • 2 cloves garlic, peeled and minced
  • 2 teaspoons finely chopped fresh basil
  • 1/4 teaspoon ground black pepper
  • 4 pound boneless turkey breast halves
  • 4 whole cloves
  • 3 tablespoons extra virgin coconut oil
  • 3 tablespoons coconut aminos
  • 1-1/2 tablespoons lemon juice
  • 2 teaspoons xylitol

Steps

  1. In a small bowl, mix together the garlic, basil, and pepper. Rub over the turkey breasts. Insert one clove into each end of the turkey breasts, and one in the center.
  2. In a large shallow dish, blend melted extra virgin coconut oil, coconut aminos, lemon juice, and xylitol. Place the breasts in the dish, and turn to coat. Cover, and marinate in the refrigerator at least 4 hours.
  3. Preheat grill for high heat.
  4. Lightly oil the grill grate. Discard marinade, place turkey breasts on the grill. Close the lid, and grill turkey breasts about 15 minutes on each side, or to an internal temperature of 170 degrees F (68 degrees C).

Food

  • 3 (16 ounce) packages frozen broccoli, thawed
  • 3 tablespoons extra virgin coconut oil
  • 1-1/2 teaspoons crushed red pepper flakes
  • salt, to taste

Steps

  1. Rinse and pat dry the broccoli.
  2. Heat the extra virgin coconut oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.


This Meal’s Grocery List

Baking Supplies
2 teaspoons xylitol 4 whole cloves
Basic Cooking Ingredients
6 tablespoons extra virgin coconut oil
Beverages
1 1/2 tablespoon lemon juice
Ethnic Foods
3 tablespoons Coconut Aminos
Frozen Foods
3 (16 ounce) packages frozen broccoli
Herbs and Spices
1/4 teaspoon black pepper 1-1/2 teaspoons dried red pepper flakes
1/4 teaspoon salt
Meats, Fish and Seafood
4 pounds turkey breast
Produce
2 teaspoons fresh basil 2 cloves minced garlic

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Tuesday



Halibut Seared with Bacon



with Pistachio Cucumber Salad



Prep 20m | Cook 30m | Total 50m
Fiber 15g | Protein 55g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Halibut Seared with Bacon

Food

  • 8 (7 ounce) halibut steaks
  • salt and ground black pepper to taste
  • 1/2 pound bacon, cut crosswise into 1/4-inch pieces
  • 1 pound fresh green beans, tips trimmed, sliced into 1/8-inch pieces
  • 2 pinches salt
  • 2 tablespoons water
  • 1/4 cup lemon juice
  • salt and freshly ground pepper to taste

Steps

  1. Season halibut steaks generously with salt and black pepper. Refrigerate until needed.
  2. Place bacon in a skillet and cook over medium heat. When bacon is about half cooked, 4 to 6 minutes, stir in beans and pinch of salt. Cook, stirring, until bacon is crisp and beans are almost tender, 4 to 6 minutes. Transfer bacon and beans to a bowl and return skillet with bacon drippings to the stove over medium-high heat.
  3. When bacon drippings just begin to smoke, place 2 halibut steaks in the skillet; cook until browned and meat is just starting to pull away from the bone, about 4 minutes per side. Transfer steaks to a plate and repeat for remaining 2 steaks.
  4. Remove skillet from heat and pour in water; bring to a boil while scraping any browned bits off the bottom of the pan. Return beans and bacon to the skillet and stir in lemon juice; cook and stir 1 to 2 minutes. Season with salt and pepper to taste. Spoon hot bean and bacon relish over halibut steaks and serve.

Food

  • 5 cucumbers – peeled, seeded, and diced
  • 2-3 pinches salt, or as needed
  • 2 onions, diced
  • 1/2 cup crushed pistachios, or to taste
  • 2 lemons, juiced and zested
  • 4 cloves garlic, pressed
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon cayenne pepper
  • 1/2 cup Greek yogurt, or to taste
  • 10 lettuce leaves
  • 10 small tomatoes, quartered

Steps

  1. Place cucumbers in a colander and sprinkle with salt.
  2. Set aside until water is drawn out of cucumbers, about 30 minutes.
  3. Whisk kosher salt, black pepper, granulated garlic, onion powder, oregano, cayenne pepper, rosemary, sage, lemon pepper, and seasoned salt together in a small bowl.
  4. Sprinkle spice mixture on all sides of roast and rub spices into meat.
  5. Garnish a serving bowl with lettuce leaves; pour cucumber mixture into middle of the bowl. Surround cucumber mixture with tomatoes. Refrigerate for flavors to blend, at least 30 minutes.


This Meal’s Grocery List

Baking Supplies
1/2 cup Nuts, pistachio nuts, dry roasted, with salt added
Beverages
1/3 cup lemon juice 2 tablespoons water
Dairy, Eggs and Milk
1/2 cup Greek yogurt, lowfat
Herbs and Spices
1/4 teaspoon black pepper 1/4 teaspoon cayenne pepper
1/2 teaspoon salt
Meats, Fish and Seafood
1/2 pound bacon 3-1/2 pounds halibut
Pasta, Rice and Beans
1 pound green beans
Produce
5 cucumbers 4 cloves garlic
1 Head of Romaine 2 onions
8 tomatoes

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Wednesday



Tri Tip Roast



with Simple Spinach Parmesan



Prep 10m | Cook 1h40m | Total 1h50m
Fiber 6g | Protein 57g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2



Tri Tip Roast

Food

  • 1 tablespoon kosher salt
  • 1 tablespoon finely ground black pepper
  • 1 tablespoon granulated garlic
  • 1 tablespoon onion powder
  • 1 tablespoon dried oregano
  • 1 teaspoon cayenne pepper
  • 1 teaspoon dried rosemary
  • 1/2 teaspoon dried sage
  • 1/4 teaspoon lemon pepper
  • 1/4 teaspoon seasoned salt
  • 1 (3 pound) beef tri-tip roast

Steps

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Whisk kosher salt, black pepper, granulated garlic, onion powder, oregano, cayenne pepper, rosemary, sage, lemon pepper, seasoned salt, and beef bouillon together in a small bowl. Sprinkle spice mixture on all sides of roast and rub spices into meat.
  3. Heat a skillet over high heat. Cook roast in hot skillet until browned, 2 to 3 minutes per side. Transfer meat, fat-side facing up, to a roasting pan. Cover the roasting pan with aluminum foil.
  4. Roast in the preheated oven until just turning from pink to grey, about 90 minutes. An instant-read thermometer inserted into the center should read 150 degrees F (65 degrees C). Uncover roast and tent loosely with aluminum foil; let rest for 10 minutes before slicing across the grain.

Food

  • 3 tablespoons extra virgin coconut oil
  • 3 (10 ounce) bags spinach leaves
  • 1 tablespoon and 1-1/2 teaspoons garlic salt
  • 3/4 cup grated Parmesan cheese

Steps

  1. Heat the extra virgin coconut oil in a large skillet over medium heat. Add the spinach to the skillet and cover; allow to cook 5 minutes. Stir in the garlic salt and cover again for another 5 minutes; remove from heat. Sprinkle with Parmesan cheese to serve.


This Meal’s Grocery List

Baking Supplies
1 tablespoon kosher salt 1/4 teaspoon seasoned salt
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Dairy, Eggs and Milk
2-1/2 ounces Parmesan cheese
Herbs and Spices
1 tablespoon black pepper 1 teaspoon cayenne pepper
1 tablespoon dried oregano 1 teaspoon dried rosemary
1 tablespoon and 1-1/2 teaspoons garlic salt 2-3/4 teaspoons granulated garlic
1/4 teaspoon lemon pepper 1 tablespoon onion powder
1/2 teaspoon sage
Meats, Fish and Seafood
3 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw
Produce
2 pounds fresh spinach

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Thursday



Italian Shrimp



with Dill Butter Carrots



Prep 15m | Cook 30m | Total 45m
Fiber 9g | Protein 38g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 1 



Italian Shrimp

Food

  • 4 cloves garlic, minced
  • 3 tablespoons extra virgin coconut oil
  • 1/3 cup tomato sauce
  • 3 tablespoons red wine vinegar
  • 3 tablespoons chopped fresh basil
  • 3/4 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • 3 pounds fresh shrimp, peeled and deveined
  • skewers

Steps

  1. Stir garlic, melted extra virgin coconut oil, tomato sauce, and red wine vinegar in a large bowl. Season with basil, salt, and cayenne pepper. Add shrimp to the bowl and stir until evenly coated. Cover and refrigerate for 30 minutes to 1 hour, stirring once or twice.
  2. Preheat grill for medium heat and lightly oil the grate.
  3. Thread shrimp onto skewers, piercing once near tail and once near head. Discard marinade.
  4. Cook shrimp on preheated grill until opaque, 2 to 3 minutes per side.

Food

  • 16 carrots, peeled and sliced into 1 inch pieces
  • 1 cup water
  • 1/4 cup butter
  • 2 teaspoons xylitol
  • 1 teaspoon salt
  • 1 teaspoon dill seed

Steps

  1. In a medium-sized heavy saucepan, combine carrots, water, butter, xylitol, salt and dill seed.
  2. Bring to a boil; reduce heat, cover and simmer 25 to 30 minutes, or until carrots are tender and most of the liquid is absorbed.


This Meal’s Grocery List

Baking Supplies
2 teaspoons xylitol
Basic Cooking Ingredients
3 tablespoons extra virgin coconut oil
Beverages
1 cup water
Canned Foods
1 (6.5 ounce) can tomato sauce
Condiments and Salad Dressings
3 tablespoons red wine vinegar
Dairy, Eggs and Milk
1/4 cup butter
Herbs and Spices
1/4 teaspoon cayenne pepper 1 teaspoon dill seed
1-3/4 teaspoons salt
Meats, Fish and Seafood
3 pounds shrimp
Other
6 Skewers
Produce
2-1/4 pounds carrots 3 tablespoons fresh basil
4 cloves garlic

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Friday



Simple Indian Curry



with Fried Spinach



Prep 10m | Cook 20m | Total 30m
Fiber 3g | Protein 36g



 NSV-XPS 1 NSV-XPS 1



Food

  • 1/2 teaspoon mustard seeds, crushed
  • 1/4 teaspoon cumin seeds, crushed
  • 1 cup canned diced tomato, drained
  • 1 tablespoon extra virgin coconut oil
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground red chili
  • 1/4 teaspoon salt
  • 1 pound (about 1 3/4 cups) cubed cooked chicken breast
  • 3/4 cup light coconut milk

Steps

  1. Heat a large skillet over medium heat. Add the mustard and cumin seeds. Cook 2 minutes or until seeds are fragrant, stirring frequently.
  2. Combine the tomato and oil in a small bowl; add to the seeds. Cook 1 minute, stirring constantly.
  3. Stir in the turmeric, red chili, and salt. Cook, stirring, for another minute.
  4. Add chicken and cook for 1 minute. Stir in coconut milk; cover. Simmer over low heat 10 minutes or until chicken is cooked through.
  5. Serve hot.

Food

  • 4 (10 ounce) packages baby spinach, rinsed
  • 4 cups fresh shiitake mushrooms, stemmed and quartered
  • 4 medium onion, coarsely chopped
  • 1/4 cup extra virgin coconut oil
  • garlic powder to taste

Steps

  1. Heat the extra virgin coconut oil in a wok, or large frying pan over medium-high heat.
  2. Add the mushrooms and onion, and saute until they are about halfway done.
  3. Dump in the spinach, and liberally sprinkle with garlic powder.
  4. Fry until the spinach has wilted, about 5 to 7 minutes.


This Meal’s Grocery List

Herbs and Spices
1/2 teaspoon mustard seeds, crushed 1/4 teaspoon cumin seeds, crushed
1/4 teaspoon ground turmeric 1/4 teaspoon ground red chili
1/4 teaspoon salt garlic powder to taste
Meats, Fish and Seafood
1 pound (about 1 3/4 cups) cubed cooked chicken breast
Produce
4 (10 ounce) packages baby spinach, rinsed 4 cups fresh shiitake mushrooms, stemmed and quartered
4 medium onion, coarsely chopped
Basic Cooking Ingredients
1 tablespoon extra virgin coconut oil 1/4 cup extra virgin coconut oil
Canned Foods
1 cup canned diced tomato, drained
Dairy, Eggs and Milk
3/4 cup light coconut milk

Go To Full Week’s Grocery List

Saturday



Grilled Pork Chops



with Grilled Bok Choy



Prep 10m | Cook 25m | Total 35m
Fiber 9g | Protein 33g



NSV-XPS 3 NSV-XPS 1 NSV-XPS 2



Grilled Pork Chops

Food

  • 2 tablespoons seasoned salt
  • 2 teaspoons ground black pepper
  • 2 tablespoons garlic powder
  • 2 tablespoons onion powder
  • 2 tablespoons ground paprika
  • 1 tablespoon and 1 teaspoon Worcestershire sauce
  • 2 teaspoons liquid smoke flavoring
  • 8 bone-in pork chops (1/2 to 3/4 inch thick)

Steps

  1. Preheat an outdoor grill for medium heat, and lightly oil the grate.
  2. In a bowl, mix together the seasoned salt, black pepper, garlic powder, onion powder, paprika, Worcestershire sauce, and smoke flavoring until thoroughly combined. Rinse pork chops, and sprinkle the wet chops on both sides with the spice mixture. With your hands, massage the spice rub into the meat; allow to stand for 10 minutes.
  3. Grill the chops over indirect heat until no longer pink inside, about 12 minutes per side. An instant-read thermometer should read at least 145 degrees F (63 degrees C). Allow chops to stand for 10 more minutes before serving.

Food

  • 2 (2 pound) head of bok choy
  • 1/2 cup melted butter
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon paprika
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons seasoned salt
  • 2 teaspoons ground black pepper

Steps

  1. Preheat an outdoor grill for medium-high heat, and lightly oil the grate.
  2. In a bowl, mix butter, garlic powder, paprika, and 1/8 teaspoon of black pepper. Slice the bottom off the head of bok choy, and remove and clean the stalks. Sprinkle seasoned salt and 1 teaspoon of black pepper over both sides of the stalks.
  3. Lay the bok choy stalks on the preheated grill. Brush with seasoned butter mixture, cover the grill, and cook until the bok choy stalks show grill marks and the leaves are crisp at the edges, 3 to 4 minutes. Turn the bok choy, brush with butter mixture, cover, and grill the other sides. Brush with any remaining butter mixture, and remove to a platter to serve.


This Meal’s Grocery List

Baking Supplies
2 tablespoons and 2 teaspoons seasoned salt
Condiments and Salad Dressings
2 teaspoons liquid smoke 1 tablespoon and 1 teaspoon Worcestershire sauce
Dairy, Eggs and Milk
1/2 cup butter
Herbs and Spices
1 tablespoon and 1-1/4 teaspoons black pepper 2 tablespoons and 1/4 teaspoon garlic powder
2 tablespoons onion powder 2 tablespoons and 1/4 teaspoon paprika
Meats, Fish and Seafood
4 pounds pork chops
Produce
3 medium heads bok choy

Go To Full Week’s Grocery List

Sunday



Herb Cheese Cod



with Almond Green Beans



Prep 15m | Cook 25m | Total 40m
Fiber 12g | Protein 53g



NSV-XPS 3 NSV-XPS 2 NSV-XPS 2  1



Herb Cheese Cod

Food

  • 1/4 cup butter, melted
  • 4 pounds fresh cod fillets
  • 2 (4 ounce) packages Boursin cheese with herbs, room temperature
  • 2 (14.5 ounce) cans diced tomatoes with garlic, onion, and peppers, drained
  • salt and ground black pepper to taste
  • 1/4 cup shredded Parmesan cheese

Steps

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. Pour 1 tablespoon melted butter into baking dish to coat bottom. Pat fillets dry using a paper towel. Arrange the cod fillets in the dish. Spread the Boursin cheese evenly over the fillets. Pour the tomatoes over the tops. Season with salt and pepper to taste. Sprinkle with Parmesan cheese. Drizzle with remaining 1 tablespoon butter.
  3. Bake, uncovered, in preheated oven for 25 minutes.

Food

  • 2 pounds fresh green beans, rinsed and trimmed
  • 1/4 cup butter
  • 1/2 cup sliced almonds
  • 1 tablespoon and 1 teaspoon lemon pepper

Steps

  1. Place green beans in a steamer over 1 inch of boiling water. Cover, and cook until tender but still firm, about 10 minutes; drain.
  2. Meanwhile, melt butter in a skillet over medium heat. Saute almonds until lightly browned. Season with lemon pepper. Stir in green beans, and toss to coat.


This Meal’s Grocery List

Baking Supplies
1-1/2 ounces almonds
Canned Foods
2 (14.5 ounce) cans diced tomatoes with garlic and onion, canned
Dairy, Eggs and Milk
2 (5.2 ounce) packages Boursin cheese 1/2 cup butter
1/2 ounce Parmesan cheese
Herbs and Spices
1 tablespoon and 1 teaspoon lemon pepper 1/8 teaspoon salt
Meats, Fish and Seafood
22 (3 ounce) fillets cod
Pasta, Rice and Beans
2 pounds green beans

Go To Full Week’s Grocery List

Grocery List

Baking Supplies
1-1/2 ounces almonds 1/2 ounce brown sugar
4 whole cloves 1 tablespoon kosher salt
2-1/2 ounces Nuts, pistachio nuts, dry roasted, with salt added 2 tablespoons and 2-1/4 teaspoons seasoned salt
2 teaspoons xylitol
Basic Cooking Ingredients
1 cup extra virgin coconut oil
Beverages
1/3 cup lemon juice 1 cup and 2 tablespoons water
Canned Foods
2 (14.5 ounce) cans diced tomatoes with garlic and onion, canned 1 (6.5 ounce) can tomato sauce
1 cup canned diced tomato, drained
Condiments and Salad Dressings
1 tablespoon and 1 teaspoon Worcestershire sauce 3 tablespoons red wine vinegar
2 teaspoons liquid smoke
Dairy, Eggs and Milk
2 (5.2 ounce) packages Boursin cheese 1-1/4 cups butter
3-1/2 ounces Greek yogurt, lowfat 3-1/2 ounces Parmesan cheese
3/4 cup light coconut milk
Ethnic Foods
3 tablespoons coconut aminos
Other
6 Skewers
Pasta, Rice and Beans
3 pounds green beans
Herbs and Spices
2 tablespoons and 1-3/4 teaspoons black pepper 1-3/4 teaspoons cayenne pepper
1 teaspoon dill seed 1 tablespoon dried oregano
1-1/2 teaspoons dried red pepper flakes 1 teaspoon dried rosemary
2 tablespoons and 1 teaspoon garlic powder 1 tablespoon and 1-1/2 teaspoons garlic salt
2-3/4 teaspoons granulated garlic 1 tablespoon and 1-1/4 teaspoons lemon pepper
3 tablespoons onion powder 2 tablespoons and 1/4 teaspoon paprika
1/2 teaspoon sage 1 tablespoon salt
1/2 teaspoon mustard seeds, crushed 1/4 teaspoon cumin seeds, crushed
1/4 teaspoon ground turmeric 1/4 teaspoon ground red chili
Meats, Fish and Seafood
1/2 pound bacon 3 pounds shrimp
4 pounds Cod fillets 3-1/2 pounds halibut
4 pounds pork chops 4 pounds turkey breast
3 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw 1 pound (about 1 3/4 cups) cubed cooked chicken breast
Frozen Foods
3 (16 ounces) packages frozen broccoli
Produce
8 tomatoes 3 medium heads bok choy
2-1/4 pounds carrots 5 cucumbers
2 pounds fresh spinach 1-1/2 ounces garlic, whole
1 Head Romaine Lettuce 7 onions
4 (10 ounce) packages baby spinach, rinsed 4 cups fresh shiitake mushrooms, stemmed and quartered
4 tablespoons fresh basil

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