Egg Bites, Baked Banana Porridge, Fava Bean Salad, Hard Boiled Eggs, Chopped Eggs and Onions, Arugula and Prosciutto Salad, Tagliatelle w/ Tomatoes and Olives, White Bean and Chorizo Soup, Linguine w/ Avocado, Tomato, & Lime, Pan-Fried Chicken Breast Fillets, The Kickin' Chicken Sandwich, Cauliflower Rice, Stovetop Bacon Slices, Buttered Sweet Corn w/ Bacon, Sauteed Green Beans, Roasted Vegetables, Oven Baked Beet Chips, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 8
Equipment: Stove
  • 8 Eggs
  • Place eggs in cold water, enough to cover the eggs by about an inch.
  • Bring the water up to a rolling boil using high heat. Then remove from heat.
  • Cover and let simmer for 10 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.

Pan-Fried Chicken Breast Fillets🌐

If you salted and browned it right, your chicken will start with great flavor that you can further enhance with other seasonings.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 Boneless Skinless Chicken Breasts
  • 1/2 tsp. Cooking Oil
  • 1/8 tsp. Kosher Salt
  • Start with thin pieces of chicken - you can either buy it thin sliced at the store, or butterfly and pound to even thickness. Pat dry with a paper towel - moisture is the enemy of browning. Sprinkle both sides with kosher salt.
  • Get your pan nice and hot over medium-high heat (I recommend stainless steel or cast iron), until a droplet of water skitters over the surface. Add a little oil, just enough to coat, and lay down the chicken. If it does not instantly sizzle, your pan wasn't hot enough. Leave them alone for at least four minutes to develop a nice golden crust and to let the chicken release from the pan naturally.
  • At this point gently try and lift the chicken, if the pan still holds onto it, then it's not ready yet so give it another minute. Flip it over, and you should have a deep golden crust - that's where the flavor is. Cook for another 3–4 minutes until the second side also releases easily and has a nice crust.

Stovetop Bacon Slices🌐

Total time: 15 min
Servings: 4
Equipment: Stove
  • 4 Bacon Slices
  • Add bacon to a large skillet over medium heat. Cook until crispy, then remove to a paper towel-lined plate to drain and set aside. Remove bacon grease from skillet.

Breakfast

Egg Bites🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 40 min
Servings: 6
Equipment: Oven & Stove
  • 6 Bacon Slices, cooked and chopped
  • 1/3 Yellow Onions, minced
  • 2 Garlic Cloves, minced
  • 1/2 c. Fresh Spinach, sliced
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 6 Eggs
  • 1 tsp. Cooking Oil
  • Preheat the oven to 350°F. Line 12 muffin tins with muffin liners.
  • Melt coconut oil in a pan over medium heat, and add the onion and garlic, until translucent, about 5 minutes.
  • Add onion mixture to a bowl, along with the chopped and cooked bacon, and the eggs. Mix to combine.
  • Pour mixture into lined muffin tins, ¾ full, to allow room for the egg bite to puff.
  • Bake for 30–35 minutes, until the middles are set and not jiggly.

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.

Lunch

Fava Bean Salad🌐

From Jamie Oliver's Five Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove & Grill
  • 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
  • 1 oz. Almonds
  • 17 oz. Jarred Roasted Red Peppers
  • 1/2 oz. Fresh Parsley
  • 1 oz. Manchego Cheese
  • 3/2 tbsp. Cooking Oil
  • 1 tbsp. Red Wine Vinegar
  • 1/8 tsp. Sea Salt & Black Pepper
  • 1 tsp. Cooking Oil
  • Boil the beans in a pan of boiling salted water for 3 minutes, then drain and pinch the skins off any larger beans.
  • Toast the almonds in a dry grill pan on a medium heat until lightly golden, tossing regularly, then remove and finely slice.
  • Drain the peppers and open out flat, then char on the hot grill until bar-marked on one side only. Remove and slice ½-inch thick.
  • Finely slice the parsley stalks, pick the leaves, then toss with the fava beans, peppers, 1½ tablespoons of extra virgin olive oil, and 1 tablespoon each of red wine vinegar and brine from the pepper jar. Taste, season to perfection with sea salt and black pepper, and divide between your plates.
  • Finely shave over the cheese with a vegetable peeler, drizzle with 1 teaspoon of extra virgin olive oil, scatter over the almonds, and serve.

Chopped Eggs and Onions🌐

Total time: 15 min
Servings: 4
  • 8 Hard Boiled Eggs
  • 6 Green Onions
  • 1 Yellow Onions, finely chopped
  • 4 tbsp. Mayonnaise
  • 1 tbsp. Fresh Parsley, chopped
  • 1 tbsp. Mustard, to taste
  • 1/8 tsp. Salt & Black Pepper
  • 10 Crackers, to serve
  • Remove the shells and roughly chop the hard boiled eggs.
  • Place the chopped eggs in a large bowl. Add the onions, season with salt and pepper and mix well. Add enough mayonaise to bind the mixture together. Stir in the mustard, if using, and the chopped parsley, or sprinkle the parsely on top to garnish.
  • If you have time, chill the mixture before serving with the toasts of crackers.

Arugula and Prosciutto Salad🌐

Total time: 5 min
Servings: 2
  • 2 c. Baby Arugula
  • 1 Green Apples, thinly sliced
  • 3 tbsp. Balsamic Vinaigrette, or store-bought Italian dressing
  • 2 Slices of Prosciutto
  • 1/8 tsp. Salt & Black Pepper
  • 1/4 c. Parmesan Cheese, shaved
  • In a medium bowl, toss the arugula and apple with the dressing.
  • Divide the salad between two plates. Gently scrunch up the prosciutto slices and place one on each plate beside the salad.
  • Season the salad with salt and pepper and finish it with the Parmesan shavings.

Dinner

Tagliatelle w/ Tomatoes and Olives🌐

It is essential to buy Parmesan in a piece for this dish. Find a good source - fresh Parmesan should not be unacceptably hard - and shave or grate it yourself. The flavour will be much more intense than that of a ready-grated product.
Total time: 15 min
Servings: 4
Equipment: Stove & Grill | Broiler
  • 3 tbsp. Cooking Oil
  • 1 Garlic Cloves, crushed
  • 1 Small Onions, chopped
  • 4 tbsp. Dry White Wine
  • 6 Sun-Dried Tomatoes, chopped
  • 2 tbsp. Fresh Parsley, chopped
  • 1/2 c. Black Olives, Pitted, halved
  • 1 lb. Tagliatelle Pasta
  • 4 Tomatoes, halved
  • 1/8 tsp. Salt & Black Pepper
  • 1 tbsp. Parmesan Cheese, to serve
  • Heat 2 tbsp of the oil in a pan. Add the garlic and onion and cook for 2–3 minutes, stirring occasionally. Add the wine, sun-dried tomatoes and the parsley. Cook for 2 minutes. Stir in the black olives, lower the heat and leave the sauce over a low heat.
  • Preheat the grill (broiler). Cook the pasta in a large pan of lightly salted boiling water for about 3 minutes.
  • Put the tomatoes on a baking sheet and brush with the remaining oil. Grill (broil) for 3–4 minutes.
  • When the pasta rises to the surface of the boiling water, it is ready. Drain it thoroughly, return it to the pan and toss with the sauce. Pile into a bowl and add the grilled tomatoes. Grind black pepper over the top and add Parmesan shavings.

White Bean and Chorizo Soup🌐

Total time: 55 min
Servings: 6
Equipment: Stove
  • 1 tbsp. Cooking Oil
  • 1 c. Onions, diced
  • 1 c. Celery, diced
  • 2 Garlic Cloves, sliced
  • 1 c. Chorizo, diced
  • 15 oz. Canned Cannellini Beans, drained
  • 12 c. Water
  • 1/8 tsp. Salt & Black Pepper
  • Warm a large pot over medium-high heat. Add the oil, onion, celery, garlic, and chorizo and cook for 10 minutes, or until the vegetables are tender and lightly browned.
  • Add the beans, water, and salt and pepper to taste. Bring to a boil, then reduce the heat to low and simmer the soup for 30 minutes.
  • Taste the soup, season with more salt and pepper if needed, and serve.

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.

The Kickin' Chicken Sandwich🌐

Total time: 25 min
Servings: 2
Equipment: Stove | Toaster | Toaster Oven
  • 2 Pan-Fried Chicken Breast Fillets
  • 1 tsp. Cajun Seasoning
  • 2 Slices of Pepper Jack Cheese
  • 2 Hamburger Buns
  • 2 tbsp. Mayonnaise
  • 2 Leaves of Lettuce
  • 1 oz. Jarred Pickled Jalapeños
  • Season the chicken with Cajun.
  • Top the chicken with the cheese and give it a minute to melt.
  • Toast the bun, then top with the lettuce, mayonnaise, and the chicken.
  • For a little extra kick, top the chicken with a few pickled jalapeños.

Sides

Cauliflower Rice🌐

To make the cauliflower rice more quickly, you can pulse the cauliflower in a food processor a few times instead of grating it. The pieces won't be as evenly sized, but it will save time.
Total time: 25 min
Servings: 4
Equipment: Stove
  • 1 Cauliflower Heads, leaves and stem trimmed off
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Salt & Black Pepper
  • 1 tbsp. Salted Butter
  • Grate the cauliflower on the large holes of a box grater into a large bowl.
  • Warm a large skillet with a lid over medium-high heat. Add the olive oil and cauliflower and cook for 3–4 minutes, until the cauliflower looks wet.
  • Cover the pan and remove it from the heat. Let the cauliflower sit for 10 minutes. Season it with salt and pepper, and add the butter. Fluff it with a fork and serve.

Buttered Sweet Corn w/ Bacon🌐

Total time: 15 min
Servings: 4
Equipment: Stove
  • 4 Stovetop Bacon Slices, chopped
  • 3 tbsp. Unsalted Butter
  • 3 Ear of Sweet Corn, kernels cut off cob (about 4 cups)
  • 2 Spring Onions, chopped
  • 2 tbsp. Bourbon
  • 3/2 tsp. Maple Syrup, real
  • 1/2 tsp. Salt & Black Pepper
  • Melt butter in a skillet then, when it begins to foam, start swirling the skillet until the butter reaches a caramel brown color.
  • Add sweet corn, green onions, bourbon, maple syrup, salt, and pepper then turn the heat up slightly and toss to combine. Sauté for 7–8 minutes or until corn is tender and caramelized, stirring every so often.
  • Add bacon back in, then taste and adjust salt and pepper if necessary.

Sauteed Green Beans🌐

Total time: 7 min
Servings: 2
Equipment: Stove
  • 1 c. Fresh Green Beans
  • 1/2 c. Water
  • 1 tbsp. Butter
  • 1/8 tsp. Salt & Black Pepper
  • Place beans and water in a large skillet. Bring to a boil; cook covered until beans are crisp tender, 4–6 minutes. Drain and set aside the beans.
  • In the now-empty skillet, melt butter over medium-high heat. Add beans; cook and stir until beans are tender, 1–2 minutes. Sprinkle with salt and pepper.

Roasted Vegetables🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 min
Servings: 6
Equipment: Oven
  • 4 c. Mixed Roasting Vegetables, such as peppers, mushrooms, broccoli, onion
  • 1 tbsp. Cooking Oil
  • 1 tsp. Dried Oregano
  • 1 tsp. Dried Parsley
  • 1 tsp. Onion Powder
  • 1 tsp. Garlic Powder
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • Preheat the oven to 400°F.
  • Chop the veggies into uniform pieces (about 1–2 inches in diameter), and place in a large bowl.
  • To the bowl, add the remainder of the ingredients, and toss to coat.
  • Line a baking sheet with parchment paper and add veggies to the sheet.
  • Bake for 30–35 minutes, until veggies are tender and golden brown on the edges.
  • Remove the vegetables from the oven and let cool slightly before serving.

Snacks

Oven Baked Beet Chips🌐

Total time: 90 min
Servings: 2
Equipment: Oven
  • 2 Beets, thinly sliced
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Sea Salt
  • Cut off ends and slice beets very thin using a knife or mandolin. Place in a medium bowl and drizzle with the extra virgin olive oil and sea salt. Toss. Let sit for 30 minutes.
  • Preheat the oven to 300°F. Place the beets on a greased baking sheet and bake for 30 minutes.
  • After 30 minutes, check every 5–10 minutes and take out the beets that are curled and crisp. Total baking time will be closer to one hour, but be sure to watch them as individual beets will bake quicker than other and you don't want them to burn.

Apples and Peanut Butter🌐

Total time: 1 min
Servings: 2
  • 2 Apples, sliced
  • 8 tbsp. Creamy Peanut Butter
  • Dip the apples in the peanut butter. Enjoy!