Everything Seasoning, Parmesan Potato Waffle, Spiced Lentils, Baked Banana Porridge, Super Green Spaghetti, Turkish Salad, Sesame-Ginger Dressing, Soba Noodle Salad, Digestive Apple Carrot Salad, Pasta Fresca, Tahini Carrot Slaw, Spaghetti w/ Lemon, Boiling Kettle Water, Sweet Pea Orecchiette, Soaked Mung Beans, Curried Mung Bean Soup, Cooked Quinoa, Quinoa Tabouli, Creamy Pasta w/ Asparagus & Peas, Dal, Linguine w/ Avocado, Tomato, & Lime, Sunflower Seeds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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Shopping List

Prep

Everything Seasoning🌐

aka: Everything (but the) Bagel Seasoning.
Total time: 5 min
Servings: 2 oz.
  • 2 tsp. Light Sesame Seeds
  • 1 tsp. Dark Sesame Seeds
  • 1/2 tsp. Flaky Sea Salt | Coarse Sea Salt
  • 1 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • In a small bowl, mix all of the ingredients together.
  • Store in an airtight container.

Sesame-Ginger Dressing🌐

Store the dressing in the fridge in an airtight container for up to a month. Shake before serving.
Total time: 5 min
Servings: 2 fl oz.
  • 1 tbsp. Rice Vinegar
  • 1/2 tbsp. Soy Sauce
  • 1/2 tbsp. Honey
  • 1/2 tsp. Fresh Ginger, grated
  • 1/8 tsp. Black Pepper, ground
  • 2 tbsp. Cooking Oil
  • In a medium bowl, whisk together the vinegar, soy sauce, honey, ginger, and pepper.
  • Slowly whisk in the sesame oil, a few drops at a time until all of it has been incorporated.

Boiling Kettle Water🌐

Total time: 5 min
Servings: 1 c.
Equipment: Stove
  • 1 c. Water
  • Boil the water in a kettle.

Soaked Mung Beans🌐

Total time: 0 min
Servings: 2 c.
  • 1 c. Mung Beans, dried
  • Soak the mung beans for 12-24 hours then rinse.

Cooked Quinoa🌐

Total time: 30 min
Servings: 2 c.
  • 1 c. Quinoa, rinsed well
  • Cook 1 cup of quinoa per package instructions.

Breakfast

Parmesan Potato Waffle🌐

Total time: 20 min
Servings: 2
Equipment: Stove & Waffle Maker
  • 2 tbsp. Everything Seasoning
  • 2 Yukon Gold Potatoes
  • 1/8 tsp. Sea Salt, to taste
  • 2 tbsp. Parmesan Cheese, shaved
  • 1 tsp. Cooking Oil
  • 2 Eggs
  • 1 Avocados, ripe, sliced
  • 1 tsp. Tabasco Sauce | Chili Crisp
  • 2 tbsp. Chives | Green Onions, chopped
  • Place a small pot of water on high heat. Add potato. Boil potato until a fork goes in easily, remove from water. (this usually takes 10 minutes or so)
  • Set waffle maker on med/high heat, set the potato in the center, smash with spatula or flat bottom of a glass (don't press super flat, just flat enough that the cheese stays put) sprinkle with sea salt, add Parmesan cheese and immediately close the waffle maker. Allow to cook until very crispy.
  • While you wait, heat a small pan. When hot add butter or olive oil, add egg, sprinkle with bagel seasoning, and fry to your liking.
  • When waffle is crispy, remove, top with avocado, and egg. Garnish with Tabasco and chives if desired.

Spiced Lentils🌐

True Puy lentils come from the region of France, Le Puy, which has a unique climate and colcanic soil in which the lentils thrive. Always pick over lentils very carefully before cooking them to remove any little stones that may be among them. The dark colour of Puy lentils means that the stones can be harder to find.
Total time: 22 min
Servings: 4
  • 3/2 c. Puy Lentils
  • 5/2 c. Water
  • 7 oz. Feta Cheese
  • 5 tbsp. Sun-Dried Tomato Paste
  • 1/4 c. Fresh Chervil | Fresh Parsley, plus extra to garnish
  • Place the lentils in a heavy pan with the measured water. Bring to a boil, reduce the heat and cover the pan. Simmer gently for about 20 minutes, until the lentils are just tender and most of the water has been absorbed.
  • Crumble half the feta cheese into the pan. Add the sun-dried tomato purêe, chopped chervil or flat leaf parsley and a little salt and freshly ground black pepper. Heat through for 1 minute.
  • Transfer the lentil mixture and juices to warmed plates or bowls. Crumble the remaining feta cheese on top and sprinkle with the fresh herbs to garnish. Serve the lentils immediately.

Baked Banana Porridge🌐

Bananas are a good source of the amino acid tryptophan, which the body needs to make the feel- good hormone serotonin. When eaten with a carb source such as oats, the brain can absorb the tryptophan easily.
Total time: 30 min
Servings: 2
Equipment: Oven
  • 2 c. Bananas, halved lengthways
  • 1 c. Porridge Oats
  • 1/4 tsp. Cinnamon
  • 1/2 c. Milk
  • 4 tbsp. Black Walnuts, roughly chopped
  • 5/4 c. Water
  • Heat oven to 375°F.
  • Mash up one banana half, then mix it with the oats, cinnamon, milk, 1¼ cups water and a pinch of salt, and pour into a baking dish.
  • Top with the remaining banana halves and scatter over the walnuts.
  • Bake for 20–25 mins until the oats are creamy and have absorbed most of the liquid.

Super Green Spaghetti🌐

From Jamie Oliver's 5 Ingredients
Total time: 13 min
Servings: 2
Equipment: Blender
  • 5 oz. Spaghetti Pasta
  • 4 Garlic Cloves
  • 7 oz. Fresh Cavolo Nero
  • 1 oz. Parmesan Cheese
  • 1 oz. Ricotta Cheese
  • Cook the pasta in a pan of boiling salted water according to the package instructions. Meanwhile, peel the garlic. Tear the stems out of the cavolo and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
  • Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan. Use tongs to carefully transfer the cavolo leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
  • Drain the pasta, reserving a cupful of cooking water. Return the pasta to the pan and toss with the vibrant green sauce, loosening with a splash of reserved cooking water, if needed, then divide between your plates. Dot over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right in.

Lunch

Turkish Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 4
  • 1/2 c. Cooking Oil
  • 1/2 Lemons, juiced
  • 1 Cucumbers
  • 1 c. Cherry Tomatoes, halved
  • 1 Yellow Bell Peppers, diced
  • 2 c. Fresh Mint Leaves, chopped
  • 2 c. Fresh Cilantro, chopped
  • 2 c. Fresh Parsley, chopped
  • 1/2 Red Onions, chopped
  • 1/2 c. Olives, sliced
  • 2 c. Arugula
  • In a small bowl, mix the olive oil and lemon juice. Set aside.
  • Toss the remaining ingredients in a large salad bowl.
  • Toss in the dressing and mix well, or serve it on the side.

Soba Noodle Salad🌐

You can substitute the bok choy for cabbage.
Total time: 10 min
Servings: 2
  • 1/4 c. Sesame-Ginger Dressing
  • 2 c. Soba Noodles, cooked, rinsed in cold water
  • 1/2 c. Carrots, grated
  • 1/2 c. Bok Choy, thinly sliced
  • 1/2 c. Red Bell Peppers, thinly sliced
For Garnish
  • 1 tbsp. Mixed-Color Sesame Seeds
  • 1 tbsp. Green Onions, thinly sliced
  • In a medium bowl, toss together the noodles, carrot, bok choy, and bell pepper.
  • Add the dressing and toss to coat the noodles and vegetables.
  • Garnish this dish with black and white sesame seeds and thinly sliced scallions.

Digestive Apple Carrot Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 Green Apples, peeled and coarsely chopped
  • 1 c. Baby Carrots
  • 1/2 Lemons, juiced
  • Use a box grater or food processor to finely shred the apples and carrots.
  • Drizzle with lemon juice.

Pasta Fresca🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 12 oz. Penne Pasta
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/2 Red Onions, thinly sliced
  • 1/8 tsp. Salt & Black Pepper
  • 6 Garlic Cloves, pressed or minced
  • 1 lb. Roma Tomatoes, seeded then chopped
  • 5 oz. Fresh Baby Spinach, roughly chopped if leaves are large
  • 1/4 c. Balsamic Vinaigrette, NOT balsamic vinegar
  • 2 tbsp. Balsamic Vinaigrette, NOT balsamic vinegar
To Garnish
  • 1 tbsp. Parmesan Cheese | Feta Cheese
  • Bring a large pot of water to a boil then season generously with salt and add penne. Cook until al dente then drain pasta and set aside. Keep the cooking pot out as you’ll use it again at the end.
  • When the pasta is halfway done, heat extra virgin olive oil in a large skillet over a hot medium heat. Add red onion, season with salt and pepper, then sauté until crisp-tender, 3–4 minutes.
  • Add garlic then sauté until very fragrant and light golden brown, 1–2 minutes, being very careful to not let it burn.
  • Add tomatoes then sauté until they begin to soften, 1 minute, using the juices to help scrape up any brown bits from the bottom of the skillet.
  • Add baby spinach, then sauté until it begins to wilt, 1 minute. If pasta is still cooking at this time, remove the skillet from heat, so spinach doesn’t overcook.
  • Place the pasta cooking pot back over low heat then add Balsamic Vinaigrette, drained pasta, and spinach mixture then stir until the dish is heated through and spinach is tender.
  • Scoop into bowls, then top with Parmesan or feta cheese.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove & Mortar & Pestle
  • 1 tbsp. Raw Mixed Seeds
  • 1/2 Garlic Cloves
  • 1/2 Lemons
  • 4 oz. Large Mixed-Color Carrots
  • 1 Apples
  • 1/8 tsp. Salt & Black Pepper
  • Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove.
  • Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
  • Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.

Spaghetti w/ Lemon🌐

Spaghetti is the best type of pasta for this recipe, because the olive oil and lemon juice cling to its long thin strands. If you are out of spaghetti, use another dried long pasta instead, such as spaghettini, linguine or tagliatelle.
Total time: 17 min
Servings: 2
Equipment: Stove
  • 8 oz. Spaghetti Pasta
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 Lemons, juiced
  • 1 Garlic Cloves, cut into very thin slivers
  • 1/8 tsp. Salt & Black Pepper
  • Cook the pasta in a large pan of lightly salted boiling water for 10–12 minutes, until tender, then drain well and return to the pan.
  • Pour the olive oil and lemon juice over the cooked pasta, sprinkle in the slivers of garlic and add seasoning to taste.
  • Toss the pasta over a medium to high heat for 1–2 minutes. Serve immediately in four warmed bowls.

Dinner

Sweet Pea Orecchiette🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 30 min
Servings: 4
Equipment: Stove
  • 1 c. Boiling Kettle Water
  • 5/4 lb. Potatoes
  • 1 c. Green Onions
  • 12 oz. Frozen Green Peas
  • 10 oz. Orecchiette, dried
  • 3 oz. Pecorino Cheese, plus extra to serve
  • 2 tbsp. Olive Oil
  • Peel the potatoes and chop into ½-inch cubes, trim and slice the scallions, then place in a large non-stick frying pan on a high heat with 2 tablespoons of olive oil and 1 cup of boiling kettle water.
  • Reduce to a simmer, then cover and cook for 15 minutes, or until the potatoes are just tender, adding the peas for the last 5 minutes, stirring occasionally.
  • Meanwhile, cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of starchy cooking water.
  • Tip the drained pasta into the pea and potato pan, finely grate in the pecorino, then toss together, adding splashes of cooking water to loosen, if needed.
  • Season to perfection, and finish with an extra grating of pecorino and a drizzle of extra virgin olive oil, if you like.

Curried Mung Bean Soup🌐

Total time: 60 min
Servings: 4
Equipment: Stove
  • 3/2 c. Soaked Mung Beans
  • 4 tbsp. Coconut Oil
  • 1 tbsp. Cumin
  • 1 tsp. Turmeric
  • 1 tsp. Cayenne Pepper
  • 1/2 tsp. Cinnamon
  • 1 c. Onions, diced
  • 3 Garlic Cloves, minced
  • 1 c. Carrots, shredded
  • 5 c. Vegetable Stock
  • 1/8 tsp. Salt & Black Pepper
To Top
  • 1/2 c. Alfalfa Sprouts
  • The night before, put your mung beans to soak in a pan with 6–8 cups of water. When ready to use, drain and rinse the beans. Set aside.
  • Heat the oil in a large saucepan. Add the spices and toast them in the oil until they become nicely fragrant. Add the onions and cook, stirring, for 5–7 minutes. Add the garlic and cook 1–2 minutes more.
  • Add the remaining ingredients, bring to a boil and simmer until the beans are tender, about 45 minutes. Check seasonings and adjust as necessary.

Quinoa Tabouli🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 100 min
Servings: 4
  • 2 c. Cooked Quinoa
  • 1 c. Fresh Parsley, minced
  • 1/2 c. Fresh Mint Leaves, minced
  • 1/4 c. Red Onions, minced
  • 2 Spring Onions, green parts only, chopped small
  • 1 c. Cherry Tomatoes, sliced in halves or quarters
  • 2 Small Cucumbers, chopped small
  • 1 Lemons, juiced
  • 1/4 c. Extra Virgin Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Place the quinoa into a bowl, fluff with a fork, and let cool.
  • Add the next 6 ingredients (parsley through cucumbers) to the bowl of fluffed quinoa.
  • Add the remaining ingredients and gently toss together.
  • Serve at room temperature, or refrigerate overnight and serve cold.

Creamy Pasta w/ Asparagus & Peas🌐

Total time: 15 min
Servings: 2
Equipment: Stove
  • 8 oz. Fusilli Pasta
  • 6 oz. Frozen Green Peas
  • 1 c. Asparagus Spears, woody ends removed, cut into lengths
  • 1/2 Lemons, zested and juiced
  • 1/2 c. Shredded Cheddar Cheese
  • 1 oz. Chives, for seasoning
  • Cook the pasta following the pack instructions. Two minutes before the end of the cooking time, add the asparagus and peas.
  • Boil everything together for the final 2 mins, then scoop out and reserve a cup of the cooking liquid from the pan before draining the pasta and vegetables.
  • Return the pasta and vegetables to the pan and add the lemon zest, soft cheese and seasoning.
  • Add a squeeze of lemon juice to taste and stir in 2–3 tbsp of the cooking liquid to loosen the sauce.

Dal🌐

Total time: 45 min
Servings: 2
Equipment: Stove
  • 1 tbsp. Olive Oil
  • 1/2 c. Onions, diced
  • 1 tbsp. Fresh Ginger, grated
  • 1 tbsp. Tomato Paste
  • 1 tbsp. Curry Powder
  • 1/2 c. Raw Red Lentils, rinsed
  • 3 c. Water
  • 1/8 tsp. Salt & Black Pepper
  • Warm a medium pot over medium heat. Add the olive oil and onion and cook for 5 minutes, or until soft. Add the ginger and cook for 30 seconds. Add the tomato paste and cook for 1 minute.
  • Sprinkle the curry powder into the pot and cook for 30 seconds. Add the lentils and water and bring to a boil. Reduce the heat to low and simmer for 25–30 minutes, until the lentils are tender.
  • Taste the dal and add salt and pepper if it needs it.

Linguine w/ Avocado, Tomato, & Lime🌐

Total time: 30 min
Servings: 2
Equipment: Stove
  • 4 oz. Linguine
  • 1 Limes, zested and juiced
  • 1 Avocados, stoned, peeled, and chopped
  • 1 Red Tomatoes, chopped
  • 1/4 c. Fresh Cilantro, chopped
  • 1/4 Red Onions, finely chopped
  • 1/2 Fresh Red Chilies, deseeded and finely chopped
  • Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion and chilli, if using, and mix well.
  • Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm, or cold.

Sides

Sunflower Seeds🌐

Total time: 0 min
Servings: 2
  • 4 oz. Sunflower Seeds
  • Eat the sunflower seeds.
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Debug Logs 
07/12/2026: Building feast.
07/12/2026: Old feast was found.
07/12/2026: Returning old feast.
08/09/2026: Building feast.
08/09/2026: Old feast was found.
Note that all nutrient targets units are in g/week.
Total nutrient targets RDA:
[Fatty_Acids_Total_Saturated, 0]
[Sodium_Na, 10.5]
[Energy_KCalorie, 13538.029543843832]
Total nutrient targets TUL:
[Fatty_Acids_Total_Saturated, 155.55555555555554]
[Sodium_Na, 16.1]
[Energy_KCalorie, 15400]
08/09/2026: Returning on day feast.
------------ Breakfast ------------
Nutrient targets RDA for Breakfast:
[Sodium_Na, 3.31578947368421]
[Energy_KCalorie, 4275.167224371736]
Nutrient targets TUL for Breakfast:
[Fatty_Acids_Total_Saturated, 49.122807017543856]
[Sodium_Na, 5.08421052631579]
[Energy_KCalorie, 4863.157894736842]
------------ Lunch ------------
Nutrient targets RDA for Lunch:
[Sodium_Na, 2.763157894736842]
[Energy_KCalorie, 3562.6393536431133]
Nutrient targets TUL for Lunch:
[Fatty_Acids_Total_Saturated, 40.935672514619874]
[Sodium_Na, 4.236842105263158]
[Energy_KCalorie, 4052.6315789473683]
------------ Dinner ------------
Nutrient targets RDA for Dinner:
[Sodium_Na, 3.8684210526315788]
[Energy_KCalorie, 4987.695095100359]
Nutrient targets TUL for Dinner:
[Fatty_Acids_Total_Saturated, 57.30994152046783]
[Sodium_Na, 5.931578947368421]
[Energy_KCalorie, 5673.684210526316]
------------ Sides ------------
Nutrient targets RDA for Sides:
[Sodium_Na, 0.5526315789473684]
[Energy_KCalorie, 712.5278707286227]
Nutrient targets TUL for Sides:
[Fatty_Acids_Total_Saturated, 8.187134502923975]
[Sodium_Na, 0.8473684210526317]
[Energy_KCalorie, 810.5263157894736]