Hard Boiled Eggs, First Watch BLTE, Turkey Breakfast Sausage, Carrot & Grain Salad, Chopped Eggs and Onions, Digestive Apple Carrot Salad, Peas, Beans, Chili, & Mint, Greek Salmon, Mexican Tortas, Steak and Blue Cheese on Ciabatta, Easy Sauteéd Zucchini, Tahini Carrot Slaw, Cucumber Salad, Cut Watermelon, Oven Baked Beet Chips, String Cheese, Banana Pancakes, Portuguese Custard Tarts ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Friday, 15 August 2025

Weekly Meal Plan

Shopping List

Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 10
  • 10 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.

Breakfast

First Watch BLTE🌐

From the First Watch cookbook.
Total time: 20 min
Servings: 2
  • 2 Hard Boiled Eggs (OVER HARD EGGS, p19)
  • 1 tbsp. Mayo
  • 2 Slices of Whole Grain Bread
  • 3 Smoked Bacon Slices
  • 2 oz. Monterey Jack Cheese (SLICES OF Monterey Jack Cheese)
  • 2 oz. Red Tomatoes (SLICES TOMATO)
  • 1 c. Spring Mix
  • Spread mayonnaise evenly on each slice of bread.
  • Place bacon on one slice of bread; top with eggs and 1 slice of cheese on top of the eggs.
  • On the other slice of bread, place tomato slices and the other slice of cheese on top of the tomato.
  • Add spring mix to the bacon-egg side, then close the sandwich.
  • Serve with lemon-dressed greens.

Turkey Breakfast Sausage🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 45 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 4 ingredients (ground turkey through salt and 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.

Lunch

Carrot & Grain Salad🌐

From Jamie Oliver's 5 Ingredients
Total time: 18 min
Servings: 2
  • 12 oz. Small Mixed-Color Heirloom Carrots
  • 1 Pomegranate
  • 2 oz. Fresh Mint Leaves
  • 8 oz. Mixed-Grains, cooked
  • 3/2 oz. Feta Cheese
  • Wash the carrots, halve any larger ones, then place in a large cold non-stick frying pan with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Put on a medium-high heat for 15 minutes, or until golden and tender, tossing regularly. Meanwhile, halve the pomegranate, squeeze the juice from on half through a sieve into a large bowl, add 1 tablespoon of red wine vinegar and 2 teaspoons of extra virgin olive oil. Finely chop the top leafy half of the mint (reserving a few nice leaves), stir into the bowl, then taste and season to perfection.
  • Transfer the carrots to the dressing bowl while you toss the grains in the pan for 1 minute with a splash of water to warm through. Tip into the bowl and mix with the dressed carrots, then divide between your plates.
  • Holding the remaining pomegranate half cut-side down in your fingers, bash the back of it with a spoon so all the seeds tumble over the salads. Crumble or grate over the feta, sprinkle over the reserved mint leaves, and tuck in.

Chopped Eggs and Onions🌐

Total time: 15 min
Servings: 4
  • 8 Hard Boiled Eggs
  • 6 Green Onions (Scallions)
  • 1 Yellow Onions, finely chopped
  • 4 tbsp. Mayo
  • 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.

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.

Peas, Beans, Chili, & Mint🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
  • 1/2 oz. Fresh 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.

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
  • 8 oz. Wild Salmon
  • 1/2 tsp. Sea Salt & Black Pepper, to taste
  • 2 tsp. Dried Basil
  • 2 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.

Dinner

Mexican Tortas🌐

Sliced chicken carved from the rotisserie is another popular Mexican torta filler.
Total time: 6 min
Servings: 4
  • 2 Fresh Jalepeño Chilies
  • 1/2 Limes, juiced
  • 12 Slices of French Bread
  • 2/3 c. Vegetarian Refried Beans
  • 5 oz. Slices of Roast Pork
  • 2 Red Tomatoes, sliced
  • 4 oz. Chedder Cheese | Monterey Jack Cheese
  • 1 oz. Fresh Cilantro (Coriander)
  • 2 tbsp. Crème Fraîche
  • Cut the chillies in half, scrape out the seeds, the cut the flesh into thin strips. Put it in a bowl, pour in the lime juice and leave it to stand.
  • If using rolls, slice them in half and remove some of the crumb so that they are slightly hollowed. If using French bread, slice each piece in half lengthways.
  • Set the top of each piece of bread or roll aside and spread the bottom halves with a nice thick layer of refried beans. Make sure the pasta is evenly spread, as it will help to hold the next layer in place.
  • Cut the pork into thin shreds and put these on top of the refried beans. Top with the tomato slices. Drain the jalapeno strips and put them on top of the tomato slices. Add the cheese and sprinkle with coriander leaves.
  • Turn the top halves of the bread or rolls over so that the cut sides are uppermost, and spread these with creme fraiche. Sandwich back together again and serve.

Steak and Blue Cheese on Ciabatta🌐

Part-baked bread cooks in about 8 minutes in a hot oven, but if even that is too long, just warm a regular baked ciabatta or French stick.
Total time: 20 min
Servings: 2
Equipment: Oven & Stove
  • 1 Ciabatta Loaf, part-baked
  • 2 Ribeye Steaks
  • 1 tbsp. Olive Oil
  • 4 oz. Gorgonzola Cheese, sliced
  • 1/4 tsp. Salt & Black Pepper
  • Bake the ciabatta according to the instructions on the packet. Remove from the oven and leave to rest while you cook the steak.
  • Heat a griddle pan until hot. Brush the steaks with the olive oil and lay them on the griddle pan. Cook for 2–3 minutes on each side, depending on the thickness of the steaks.
  • Remove the steaks and set them aside to rest. Meanwhile, cut the load in half and split each half horizontally.
  • Cut the steaks in half lengthways, so each is only half as thick as before. Moisten the bread with the pan juices, then make into sandwiches using the steak and cheese. Season well and serve.

Sides

Easy Sauteéd Zucchini🌐

Total time: 10 min
Servings: 2
  • 2 Fresh Zucchini
  • 2 tbsp. Olive Oil
  • 2 Garlic Cloves, crushed
  • 1/4 tsp. Salt & Black Pepper, to taste
  • 1/2 Lemons, juiced, to taste
  • Heat the oil in a large skillet or frying pan over medium-high heat.
  • Wash and dry the zucchini, then slice into 1cm (⅓-inch) thick slices.
  • Sauté the zucchini for 7-10 minutes, tossing regularly to ensure even cooking.
  • Add the crushed garlic and cook for another minute then season with salt, pepper, and lemon.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 4
Equipment: Stove & Mortar & Pestle
  • 2 tbsp. Raw Mixed Seeds
  • 1 Garlic Cloves
  • 1 Lemons
  • 8 oz. Large Mixed-Color Carrots
  • 2 Apples
  • 1/4 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.

Cucumber Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 Cucumbers, peeled and thinly sliced (about 1½ cups)
  • 1 tbsp. Fresh Dill, finely chopped
  • 1/3 c. Plain Coconut Milk | Plain Coconut Yogurt
  • 1 tbsp. Apple Cider Vinegar | Lemon Juice
  • 1/4 tsp. Sea Salt & Black Pepper
  • Mix all ingredients together in a large bowl.
  • Refrigerate until ready to use.
  • Serve with hot meals.

Cut Watermelon🌐

Total time: 5 min
Servings: 4
  • 1 Watermelon
  • Cut the watermelon. Eat the watermelon. Enjoy the watermelon.

Snacks

Oven Baked Beet Chips🌐

Total time: 90 min
Servings: 4
  • 4 Beets, thinly sliced
  • 2 tbsp. Extra Virgin Olive Oil
  • 1/4 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 EVOO and sea salt. Toss. Let sit for 30 minutes.
  • Preheat oven to 300 degrees. Place beets on a greased baking sheet. Bake at 300 degrees 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.

String Cheese🌐

Total time: 0 min
Servings: 3
  • 3 Frigo String Cheese Sticks
  • Serve.

Dessert

Banana Pancakes🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
Equipment: Stove
  • 2 tsp. Extra Virgin Coconut Oil
  • 2 Bananas
  • 2 Eggs
  • 1/2 c. Fresh Mixed-Berries, for garnishing
  • Melt coconut oil in a pan.
  • Blend banana and egg in a mixer until batter consistency is achieved (30 sec to 1 minute).
  • Pour batter into the pan. Cook for 2-3 minutes and then flip, cooking for an additional 1-2 minutes.
  • Cut strawberries in half to garnish.

Portuguese Custard Tarts🌐

Fresh custard can be quickly made in the microwave. Mix together 25gl/1oz custard powder, 15g/½oz sugar and 17oz5ml/6 fl oz milk in a small bowl and microwave for 1 minute. Stir and microwave for 1 further 20-30 seconds to thicken.
Total time: 20 min
Servings: 12
  • 8 oz. Ready-Made Puff Pastry, thawed
  • 3/4 c. Ready-Made Custard
  • 2 tbsp. Confectioners' Sugar
  • Preheat the oven to 200°C/400°F. Roll out the pastry and cut out twelve 13cm/5in rounds. Line a 12-hole patty tin (muffin pan) with the pastry rounds.
  • Line each pastry round with a circle of baking parchment and some baking beans or uncooked rice.
  • Bake the tarts for 10-15 minutes, or until the pastry is cooked through and golden. Remove the paper and baking beans or rice and set aside to cool.
  • Spoon the custard into the pastry cases and dust with the icing sugar. Place the tarts under a preheated hot grill (broiler) and cook until the sugar carmelizes. Remove from the heat and leave to cool before serving.