A Day In The Life of SANE (2 of 2)

by Raina Singh, Master SANE Certified Coach

Read Part 1 Here

Congratulations on making the commitment to go SANE! By now you have already gone through the course, “How To Use Your Tools” and are feeling ready to jump on in!

Except for one little question…

“But… HOW do I eat that many vegetables in a day?!”

We have all had that thought when we first started our personal SANE Journeys (head on over to your coaching and support group, plenty will share the same feeling). You are not alone!

To help you get started we have taken the “Feel Great” goal and created examples of how this would look meal-wise over the course of a day.

Feel Great Goal:

  • 8 servings of Non Starchy Vegetables (NSV)
  • 3 servings of Nutrient Dense Protein (NDP)
  • 3 servings of Whole Food Fats (WFF), and
  • 0-3 servings of Low Fructose Fruits (LFF).

Below are examples of sample SANE days, all that satisfy the criteria set by the ‘Feel Great’ goal:


Cereal for Breakfast

Breakfast:

Hot and Nutty Cereal
  • 0 x NSV
  • 1 x NDP
  • 2 x WFF

Lunch:

Avocado and Walnut Salad

Seared Lemon Chicken Breast

  • 2 x NSV
  • 1 x NDP
  • 1 x WFF

Snack:

Cucumber, Bell Pepper, Carrot Sticks
  • 2 x NSV
  • 0 x NDP
  • 0 x WFF

Dinner:

Turkey and Mushroom Stroganoff

Garlic Roasted Broccoli

  • 4 x NSV
  • 1 x NDP
  • 0 x WFF

Total:

  • 8 servings Non Starchy Vegetables
  • 3 servings Nutrient Dense Protein
  • 3 servings Whole Food Fats

[return to top]


Eggs for Breakfast

Breakfast:

Asparagus Scrambled Eggs
  • 3 x NSV
  • 1 x NDP
  • 1 x WFF

Lunch:

Broccoli and Red Pepper Quiche Cups

Warm Almond Turkey Slaw

  • 3 x NSV
  • 1 x NDP
  • 1 x WFF

Dinner:

 

Almond Parmesan Squash

Almond Green Beans

  • 5 x NSV
  • 0 x NDP
  • 1 x WFF

Dessert:

Peanut Butter Protein Mousse*
  • 0 x NSV
  • 1 x NDP
  • 0 x WFF

Total:

  • 8 servings Non Starchy Vegetables
  • 3 servings Nutrient Dense Protein
  • 3 servings Whole Food Fats

[return to top]


Pescetarian Friendly

Breakfast:

 Baked Eggs with Spinach and Tomatoes
  • 2 x NSV
  • 1 x NDP
  • 1 x WFF

Lunch:

 Simple Tuna Salad

3 x cups leafy greens, 5 x cherry tomatoes (as per ‘Optional’ direction on the recipe)

  • 3 x NSV
  • 1 x NDP
  • 0 x WFF

Dinner:

 

Grilled Lemon Prawns with Coconut Cream Squash Noodles

Refreshing Snap Peas and Tomatoes

  • 4 x NSV
  • 1 x NDP
  • 0 x WFF

Dessert:

 2 x SANE Sugar Cookies
  • 0 x NSV
  • 0 x NDP
  • 1 x WFF

Total:

  • 9 servings Non Starchy Vegetables
  • 3 servings Nutrient Dense Protein
  • 3 servings Whole Food Fats

[return to top]


Vegetarian friendly [Lacto-ovo: eggs and dairy]

Breakfast:

Mushroom Tofu Scramble
  • 2 x NSV
  • 1 x NDP
  • 1 x WFF

Lunch:

Beet and Tarragon Soup

Chunky Chocolate Pudding

  • 3 x NSV
  • 1 x NDP
  • 0 x WFF

Dinner:

 

Asian Tofu

Baby Bok Choy

Asparagus Sesame

  •  4 x NSV
  •  1 x NDP
  •  0 x WFF

Dessert:

Walnut Blondie
  • 0 x NSV
  • 0 x NDP
  • 2 x WFF

Total:

  • 9 servings Non Starchy Vegetables
  • 3 servings Nutrient Dense Protein
  • 3 servings Whole Food Fats

[return to top]


Vegetarian friendly [Ovo: eggs, no dairy]

Breakfast:

Strawberry Milkshake Green Smoothie, swap whey for pea/rice/hemp protein
  • 2 x NSV
  • 1 x NDP
  • 1 x WFF

Lunch:

Spiced Cauliflower Soup

Broccoli Scramble

  • 3 x NSV
  • 1 x NDP
  • 1 x WFF

Dinner:

 

Egg Drop Soup, swap chicken Broth for vegetable Broth

Garlic and Ginger Bok Choy, 2 servings

Five Spice Carrots

  • 3 x NSV
  • 0 x NDP
  • 1 x WFF

Dessert:

SANE Iced Protein Donut (use pea protein)
  • 0 x NSV
  • 1 x NDP
  • 0 x WFF

Total:

  • 8 servings Non Starchy Vegetables
  • 3 servings Nutrient Dense Protein
  • 3 servings Whole Food Fats

[return to top]


Vegetarian friendly [Lacto: no eggs, dairy]

Breakfast:

Strawberry Seed Porridge

Orange Creamsicle Smoothie, omit protein powder, add erythritol to taste

  • 3 x NSV
  • 1 x NDP
  • 1 x WFF

Lunch:

Lemon Blueberry Cream Smoothie

Cheesy Cauliflower

  • 3 x NSV
  • 1 x NDP
  • 1 x WFF

Dinner:

 

Leek and Cauliflower Risotto, swap chicken stock for vegetable stock

Bell Peppers stuffed with Cottage Cheese garnished with chives and cracked pepper

  • 2 x NSV
  • 1 x NDP
  • 0 x WFF

Dessert:

 Vanilla Mousse with Rhubarb Sauce
  • 0 x NSV
  • 0 x NDP
  • 1 x WFF

Total:

  • 8 servings Non Starchy Vegetables
  • 3 servings Nutrient Dense Protein
  • 3 servings Whole Food Fats

[return to top]


Vegan

Breakfast:

 Mixed Berry Bliss Smoothie, use pea/rice/hemp protein
  • 4 x NSV
  • 1 x NDP
  • 0 x WFF

Lunch:

Leek and Caulfilower Soup, swap chicken broth for vegetable broth, swap butter for coconut oil.

Vegan Chia Protein Pudding

 

  • 2 x NSV
  • 1 x NDP
  • 0 x WFF

Snack:

Chocolate Dipped Strawberries
  • 0 x NSV
  • 0 x NDP
  • 1 x WFF

Dinner:

Simple Baked Tofu

Brussels Sprouts with Leeks and Poppy Seeds

  • 2 x NSV
  • 1 x NDP
  • 0 x WFF

Dessert:

Mint Chocolate Pudding
  • 0 x NSV
  • 0 x NDP
  • 2 x WFF

Total:

  • 8 servings Non Starchy Vegetables
  • 3 servings Nutrient Dense Protein
  • 3 servings Whole Food Fats

[return to top]


* Additionally, log 1 x serve of legumes when consuming this.  SANE advocates consuming 0-1 servings of legumes per day

[return to top]

– Raina Singh, Master Certified SANE Coach