Peas, Beans, Chili, & Mint, Creamy Pasta with Asparagus & Peas, Hard Boiled Eggs, Simple 4-Ingredient Egg Salad with Mayo, Bean and Cheese Toasterdilla, Mexican Tacos, Tandori Chicken Kebabs, My Hot Med Sandwich, Turkey Breakfast Sausage, Greek Salmon, Old-Fashioned Oatmeal, Pizza w/ Beans, Honey Chicken, Digestive Slaw, Beets, Everyday Salad, Stewed Okra with Tomatoes, Cauliflower Rice, Cauliflower Rice (Plain), Chicken Salad, Hummus and Vegetables, Hummus and Crackers ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Wednesday, 11 June 2025

Weekly Meal Plan

Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 4
Equipment: Stove
  • 4 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.

Cauliflower Rice🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 2 min
Servings: 2 c.
  • 1 Cauliflower Heads
  • Remove the leaves and core from the cauliflower, and cut the head into 4 pieces.
  • Using a grater, on the medium grate side, grate the cauliflower chunks until no more remain.

Breakfast

Peas, Beans, Chili, & Mint🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
Equipment: Stove
  • 1/2 oz. Mint Leaves
  • 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
  • 7 oz. Fresh Podded Green Peas | Frozen Green Peas
  • 1 Fresh Red Chilies
  • 1 Lemons
  • Rip off and reserve the top leafy half of the mint. Put the stalks in a pan of boiling salted water, then add the beans and peas and cook for 4 minutes. Meanwhile, halve and seed the chili and finely chop with the top leafy half of the mint. Place in a bowl, finely grate over a little lemon zest, then squeeze in all the juice. Add 2 tablespoons of extra virgin olive oil, mix, taste, and season to perfection with sea salt and black pepper.
  • Drain the beans and peas, reserving a cupful of cooking water and discarding the mint stalks. Pinch the skins off any larger beans, then pour the beans and peas onto a platter, toss with a few splashes of reserved cooking water, then spoon over the dressing. Drizzle with 1 more tablespoon of extra virgin olive oil and toss together at the table before tucking in.

Creamy Pasta with Asparagus & Peas🌐

Take five ingredients and whip up this simple green vegetable fusilli supper for two, plus hit 3 of your 5-a-day
Total time: 17 min
Servings: 4
Equipment: Stove
  • 2 c. Fusilli Pasta
  • 1 c. Fusilli Pasta, frozen peas
  • 2 c. Asparagus Spears, woody ends removed, cut into lengths
  • 1 c. Lemons, zested and juiced
  • 1 c. Shredded Chedder Cheese, with chives
  • 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.

Simple 4-Ingredient Egg Salad with Mayo🌐

Total time: 15 min
Servings: 2
  • 4 Hard Boiled Eggs
  • 4 tbsp. Mayo
  • 1/4 tsp. Salt & Black Pepper
  • Chop the hard boiled eggs. Add half of them to a bowl, followed by the mayonnaise, salt, and pepper. Mix until well combined, then mix in the rest of the chopped eggs for texture.
  • Give the egg salad a taste, then adjust the seasonings to your liking. Store in the fridge in an airtight container. Serve cold, and enjoy!

Bean and Cheese Toasterdilla🌐

Serve with sour cream and salsa.
Total time: 15 min
Servings: 4
Equipment: Toaster
  • 4/3 c. Mexican Cheese Blend, reduced fat, shredded
  • 1 c. Refried Beans, vegetarian
  • 4 Tortillas
  • Lay tortillas flat on a clean work surface. Spread refried beans down the middle third from top to bottom, leaving a 1-inch space halfway down to allow for a fold. Sprinkle cheese on top, lightly pressing into the beans.
  • Fold the left side over the beans, then the right side on top, so the two sides are overlapping in the middle. Fold in half vertically so the bottom edge meets the top edge.
  • Place the quesadillas into the toaster slots and set the toaster to medium heat. Toast for 1 cycle. Carefully remove quesadillas and reverse the vertical fold, so that the inside is now the outside. Return to the toaster and toast until lightly browned, about half a toasting cycle.
  • Carefully remove the hot quesadillas to a plate. Cut in half at the fold to make 4 pieces.

Lunch

Mexican Tacos🌐

Stir-fried strips of turkey, chicken or pork are excellent instead of the minced beef or turkey.
Total time: 16 min
Servings: 4
Equipment: Stove
  • 1 tbsp. Olive Oil
  • 9 oz. Lean Ground Beef | Lean Ground Turkey
  • 2 Garlic Cloves, crushed
  • 1 tsp. Cumin, ground
  • 1 tsp. Chili Powder
  • 8 Taco Shells
  • 1/2 Iceberg Lettuce Heads, shredded
  • 1 Onions, thinly sliced
  • 2 Red Tomatoes, chopped in chunks
  • 1 Avocados, stoned (pitted) and sliced
  • 4 tbsp. Sour Cream
  • 1 c. Crumbled Queso Blanco | Crumbled Anjeado Cheese | Grated Chedder Cheese | Grated Monterey Jack Cheese
  • 1/4 tsp. Salt & Black Pepper
  • Heat the oil in a frying pan. Add the meat, with the garlic and spices, and brown over a medium heat, stirring frequently to break up any lumps. Season, cook for 5 minutes, then set aside to cool slightly.
  • Meanwhile, warm the taco shells according to the instructions on the packet. Do not let them get too crisp. Spoon the lettuce, onion, tomatoes and avocado slices into the taco shells. Top with sour cream followed by the minced beef or turkey mixture.
  • Sprinkle the crumbled or grated cheese into the tacos and serve immediately. Tacos are eaten with the fingers, so have plenty of paper napkins to hand.

Tandori Chicken Kebabs🌐

Serve with pilau rice and naan bread
Total time: 30 min
Servings: 4
Equipment: Grill | Broiler
  • 4 Boneless Skinless Chicken Breast Fillets
  • 1/2 Lemons, juiced
  • 3 tbsp. Tandori Paste
  • 3 tbsp. Regular Yogurt
  • 1 Garlic Cloves, crushed
  • 1 tbsp. Onions, cut into wedges and separated into layers
  • 2 tbsp. Fresh Cilantro (Coriander)
  • 1 tsp. Fresh Cilantro (Coriander), to garnish
  • 1/8 tsp. Salt & Black Pepper
  • Chop the chicken breasts into 3.5cm/1in cubes, place in a bowl and add the lemon juice, tandori paste, yogurt, garlic, coriander and seasoning. Mix well. Cover and set aside for 15 minutes.
  • Preheat the grill (broiler). Thread alternate pieces of chicken and onion on to four skewers (pre-soaked in water if wooden).
  • Brush the onion with a little oil, lay the kebabs on a grill (broiling) rack and cook under a high heat for 10-12 minutes, turning once. Garnish the kebabs with fresh coriander and serve at once with pilau rice and naan bread.

My Hot Med Sandwich🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 16 min
Servings: 4
  • 8 Boneless Skinless Chicken Thighs
  • 2 Small Rustic Baguette (7 oz)
  • 2 oz. Jarred Roasted Red Peppers (1 large)
  • 2 oz. Large Black Olives, with Pits (8 total)
  • 4 tbsp. Pesto | Pistou
  • Halve the chicken thighs, then season with sea salt and black pepper. Place in a large on-stick frying pan on a medium heat with 1/2 a tablespoon of olive oil and cook for 15 minutes, or until golden and cooked through, turning regularly.
  • Slice the baguette in half lengthways and place in the pan to quickly toast and soak up all the tasty cooking juices.
  • Drain the pepper and slice lengthways into slivers, pit and tear the olives, then add them both to the pan and cook for a couple of minutes, tossing occasionally.
  • Spread the base of the baguette generously with the pesto. Pile the chicken and pepper filling on top, pop the lid on and squash and press down. Slice up, dig in and enjoy.

Turkey Breakfast Sausage🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 4
  • 1 lb. Ground Turkey
  • 2 tsp. Fennel Seeds, ground
  • 1/2 tsp. Garlic Powder
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 2 tbsp. Avocado Oil | Coconut Oil
  • In a medium-sized mixing bowl, combine and mix the first 5 ingredients (ground turkey through salt and black pepper), and refrigerate for at least 30 minutes to firm the meat texture.
  • Once the mixture has been cooled, form into patties and place on a lined plate.
  • In a large skillet, heat oil on medium heat. Once oil is hot, add the patties. Cook for about five minutes per side, or until no longer pink in the middle.

Greek Salmon🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Serve with Katy's Greek Salad.
Total time: 35 min
Servings: 2
Equipment: Oven
  • 4 Wild Salmon
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • 1 tsp. Dried Basil
  • 1 Lemons, juiced
  • Preheat the oven to 350°F.
  • Season the salmon with sea salt, pepper, basil and lemon.
  • Place in the oven and bake for 30 minutes.

Old-Fashioned Oatmeal🌐

Combinations to try: 1 soft-boiled egg + 1/3 cup sauteed spinach + 1 teaspoon chili crisp or togarashi seasoning (omit honey and cinnamon from base recipe) 1/4 cup shredded carrot + 1 tablespoon chopped toasted walnuts + 1 tablespoon golden raisins + 1/4 teaspoon cinnamon 1/2 medium banana, sliced + 1 tablespoon peanut butter + 1 teaspoon chia seeds + 1 teaspoon brown sugar 1/4 cup blueberries + 1 tablespoon toasted coconut flakes + 1 tablespoon chopped toasted macadamia nuts + 1 teaspoon honey 1/4 cup sliced peaches + 2 tablespoons cinnamon granola + 2 tablespoons vanilla yogurt
Total time: 15 min
Servings: 2
Equipment: Stove
  • 2 c. Water
  • 1/4 tsp. Sea Salt
  • 1 c. Rolled Oats
  • 4 tbsp. Milk
  • 2 tsp. Honey
  • 2 tsp. Cinnamon
  • Combine water (or milk) and salt in a small saucepan. Bring to a boil.
  • Stir in oats and reduce heat to medium; cook, stirring occasionally, for 5 minutes.
  • Remove from heat, cover and let stand for 2 to 3 minutes.
  • Top with milk, sweetener, cinnamon, dried fruits or nuts, if desired.

Pizza w/ Beans🌐

Total time: 25 min
Servings: 2
Equipment: Oven
  • 1 Frozen Pizza
  • 1/2 c. Baked Beans
  • Preheat the oven according to pizza instructions.
  • Heat the baked beans on the stove. Bake the pizza according to package instructions.
  • Top the baked beans on the pizza. Serve hot.

Honey Chicken🌐

TODO Find an actual recipe for this.
Total time: 30 min
Servings: 2
Equipment: Oven, Stove
  • 2 Boneless Skinless Chicken Breasts
  • 2 tbsp. Honey
  • Cook the chicken.
  • Serve with honey.

Dinner

Digestive Slaw🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 4
  • 4 c. Cabbage Leaves (CABBAGE), shredded
  • 2 c. Carrots, shredded
  • 2 tbsp. Apple Cider Vinegar
  • 2 tbsp. Maple Syrup
  • 2 tbsp. Olive Oil
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • Toss all ingredients and serve.

Beets🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 2
Equipment: Stove
  • 4 Beets, peeled
  • 1/4 c. Fresh Parsley, chopped
  • 1 tbsp. Apple Cider Vinegar
  • 1/2 Lemons, juiced
  • 1/8 tsp. Sea Salt, to taste
  • Steam the beets for 15 minutes.
  • Set beets aside to cool down until cool enough to handle.
  • Dice beets and toss with parsley, apple cider vinegar, lemon juice and sea salt.

Everyday Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 4
  • 2 Eggs, boiled, peeled and sliced
  • 1 Cucumbers, chopped
  • 1 Red Tomatoes, chopped
  • 1/4 c. Black Olives (OLIVES), pitted and chopped
  • 1/4 c. Carrots, shaved
  • 1 c. Leaves of Lettuce (BABY LETTUCE GREENS)
  • 1/2 c. Broccoli Sprouts (BROCCOLI), cooked
  • 1 Watermelon (GODDESS OF DETOOX DRESSING, p145)
  • Combine all ingredients in a large bowl and serve.

Stewed Okra with Tomatoes🌐

Total time: 27 min
Servings: 4
Equipment: Stove
  • 14 oz. Red Tomatoes, chopped, with onions and garlic
  • 6 tbsp. Fresh Cilantro (Coriander), chopped
  • 7/4 lb. Fresh Okra | Frozen Okra, thawed
  • 1/4 tsp. Cinnamon
  • 1/4 tsp. Cumin
  • 1/4 tsp. Garlic Cloves, diced
  • 1/8 tsp. Salt & Black Pepper
  • Heat the tomatoes and the cinnamon, cumin and cloves with half the coriander in a pan, then season to taste with salt and freshly ground black pepper and bring to the boil.
  • Add the okra and cook, stirring constantly, for 1-2 minutes. Reduce the heat to low, then simmer, stirring occasionally, for 20 minutes, until the okra is tender.
  • Taste for spicing and seasoning, and adjust if necessary, adding more of any one spice, salt or pepper to taste. Stir in the remaining coriander. Serve hot, warm or cold.

Cauliflower Rice (Plain)🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 4
Equipment: Stove
  • 1 c. Cauliflower Rice
  • 1 tbsp. Avocado Oil | Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • In a pan, heat oil over medium heat.
  • Add the cauliflower rice, and stir constantly for about 5 minutes, or until desired texture is achieved.
  • Season to taste with salt and pepper.

Sides

Chicken Salad🌐

Total time: 5 min
Servings: 2
  • 1 lb. Boneless Skinless Chicken Breasts, cooked, cut into bite-sized pieces
  • 1/2 c. Water Chestnuts, drained and sliced
  • 1/2 c. Seedless Raisins
  • 3/4 c. Celery Stalks, diced small
  • 1/3 c. Mayo
  • 1/3 c. Fuji Apples, diced small
  • Place all ingredients in a mixing bowl.
  • Using a rubber spatula, mix ingredients together until thoroughly blended.

Hummus and Vegetables🌐

Total time: 5 min
Servings: 3
  • 3/4 c. Sabra Classic Hummus
  • 3 Mixed-Color Bell Peppers
  • 6 Large Carrots
  • 3 oz. Celery Stalks
  • Dip the vegetables in the hummus. Enjoy!

Hummus and Crackers🌐

Total time: 1 min
Servings: 2
  • 1/2 c. Sabra Classic Hummus
  • 1/2 oz. Crackers
  • Dip the crackers in the hummus. Enjoy!