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
Delicate Turkey Breast
with SANE Seared Broccoli
Prep 20m | Cook 30m | Total 50m
Fiber 12g | Protein 69g
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
Food
Steps
This Meal’s Grocery List
2 teaspoons xylitol | 4 whole cloves |
6 tablespoons extra virgin coconut oil |
1 1/2 tablespoon lemon juice |
3 tablespoons Coconut Aminos |
3 (16 ounce) packages frozen broccoli |
1/4 teaspoon black pepper | 1-1/2 teaspoons dried red pepper flakes | ||
1/4 teaspoon salt |
4 pounds turkey breast |
2 teaspoons fresh basil | 2 cloves minced garlic |
Tuesday
Halibut Seared with Bacon
with Pistachio Cucumber Salad
Prep 20m | Cook 30m | Total 50m
Fiber 15g | Protein 55g
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
Food
Steps
This Meal’s Grocery List
1/2 cup Nuts, pistachio nuts, dry roasted, with salt added |
1/3 cup lemon juice | 2 tablespoons water |
1/2 cup Greek yogurt, lowfat |
1/4 teaspoon black pepper | 1/4 teaspoon cayenne pepper | ||
1/2 teaspoon salt |
1/2 pound bacon | 3-1/2 pounds halibut |
1 pound green beans |
5 cucumbers | 4 cloves garlic | ||
1 Head of Romaine | 2 onions | ||
8 tomatoes |
Wednesday
Tri Tip Roast
with Simple Spinach Parmesan
Prep 10m | Cook 1h40m | Total 1h50m
Fiber 6g | Protein 57g
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
Food
Steps
This Meal’s Grocery List
1 tablespoon kosher salt | 1/4 teaspoon seasoned salt |
3 tablespoons extra virgin coconut oil |
2-1/2 ounces Parmesan cheese |
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 |
3 pounds Beef, round, tip round, separable lean and fat, trimmed to 1/4″ fat, all grades, raw |
2 pounds fresh spinach |
Thursday
Italian Shrimp
with Dill Butter Carrots
Prep 15m | Cook 30m | Total 45m
Fiber 9g | Protein 38g
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
Food
Steps
This Meal’s Grocery List
2 teaspoons xylitol |
3 tablespoons extra virgin coconut oil |
1 cup water |
1 (6.5 ounce) can tomato sauce |
3 tablespoons red wine vinegar |
1/4 cup butter |
1/4 teaspoon cayenne pepper | 1 teaspoon dill seed | ||
1-3/4 teaspoons salt |
3 pounds shrimp |
6 Skewers |
2-1/4 pounds carrots | 3 tablespoons fresh basil | ||
4 cloves garlic |
Friday
Simple Indian Curry
with Fried Spinach
Prep 10m | Cook 20m | Total 30m
Fiber 3g | Protein 36g
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
Food
Steps
This Meal’s Grocery List
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 |
1 pound (about 1 3/4 cups) cubed cooked chicken breast |
4 (10 ounce) packages baby spinach, rinsed | 4 cups fresh shiitake mushrooms, stemmed and quartered | ||
4 medium onion, coarsely chopped |
1 tablespoon extra virgin coconut oil | 1/4 cup extra virgin coconut oil |
1 cup canned diced tomato, drained |
3/4 cup light coconut milk |
Saturday
Grilled Pork Chops
with Grilled Bok Choy
Prep 10m | Cook 25m | Total 35m
Fiber 9g | Protein 33g
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
Food
Steps
This Meal’s Grocery List
2 tablespoons and 2 teaspoons seasoned salt |
2 teaspoons liquid smoke | 1 tablespoon and 1 teaspoon Worcestershire sauce |
1/2 cup butter |
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 |
4 pounds pork chops |
3 medium heads bok choy |
Sunday
Herb Cheese Cod
with Almond Green Beans
Prep 15m | Cook 25m | Total 40m
Fiber 12g | Protein 53g
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
Food
Steps
This Meal’s Grocery List
1-1/2 ounces almonds |
2 (14.5 ounce) cans diced tomatoes with garlic and onion, canned |
2 (5.2 ounce) packages Boursin cheese | 1/2 cup butter | ||
1/2 ounce Parmesan cheese |
1 tablespoon and 1 teaspoon lemon pepper | 1/8 teaspoon salt |
22 (3 ounce) fillets cod |
2 pounds green beans |
Grocery List
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 |
1 cup extra virgin coconut oil |
1/3 cup lemon juice | 1 cup and 2 tablespoons water |
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 |
1 tablespoon and 1 teaspoon Worcestershire sauce | 3 tablespoons red wine vinegar | ||
2 teaspoons liquid smoke |
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 |
3 tablespoons coconut aminos |
6 Skewers |
3 pounds green beans |
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 |
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 |
3 (16 ounces) packages frozen broccoli |
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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