Egg & Mango Chutney Flatbreads, Turkey Breakfast Sausage, Hot Oatmeal, Sesame-Ginger Dressing, Soba Noodle Salad, Chicken Salsa Roll-Ups, Adobo, My Hot Med Sandwich, Stuffed Sweet Peppers, Rainbow Stir-Fry Veggies, Tasty Chickpea Soup, Cauliflower Rice, Island Salad, Yogurt and Granola, Shelled Pistachios, Coconut Yogurt and Chocolate Almonds, String Cheese ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Sunday, 28 September 2025

Weekly Meal Plan

Shopping List

Prep

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: 4 fl oz.
  • 2 tbsp. Rice Vinegar
  • 1 tbsp. Soy Sauce
  • 1 tbsp. Honey
  • 1 tsp. Ginger (FRESH GINGER), grated
  • 1/4 tsp. Black Pepper, ground
  • 1/4 c. Sesame 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.

Breakfast

Egg & Mango Chutney Flatbreads🌐

From Jamie Oliver's 5 Ingredients
Total time: 12 min
Servings: 2
  • 4 Eggs
  • 3/4 c. Self-Rising Flour, plus extra for dusting
  • 6 tbsp. Regular Yogurt
  • 2 tbsp. Mango Chutney
  • 1 Fresh Red Chilies
  • Lower the eggs into a pan of vigorously simmering water and boil for 5½ minutes exactly, then refresh under cold water until cool enough to handle, and peel. Meanwhile, put a large non-stick frying pan on a medium-high heat. In a bowl, mix the flour with a little pinch of sea salt, 4 heaping tablespoons of yogurt, and 1 tablespoon of olive oil until you have a dough. Halve, then roll out each piece on a flour-dusted surface until just under ¼ inch thick. Cook for 3 minutes, or until golden, turning halfway.
  • Dot the mango chutney and remaining yogurt over the breads. Halve the soft-boiled eggs and arrange on top, smashing them in with a fork, if you like. Finely slice the chili and scatter over (as much as you dare!), drizzle with a little extra virgin olive oil, and season with salt and black pepper from a height.

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
  • 1 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.

Hot Oatmeal🌐

Total time: 10 min
Servings: 2
  • 2 Package Oatmeal
  • 1/2 c. Hot Water
  • Pour the hot water over the Oatmeal. Enjoy!

Lunch

Soba Noodle Salad🌐

You can substitute the bok choy for cabbage. Garnish this dish with black and white sesame seeds and thinly sliced scallions.
Total time: 10 min
Servings: 2
  • 1/4 c. Sesame-Ginger Dressing
  • 2 c. Egg Noodles (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
  • 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.

Chicken Salsa Roll-Ups🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 1/3 c. Red Tomatoes, chopped
  • 1/4 c. Red Onions, chopped
  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Fresh Cilantro, chopped
  • 1 Limes, juiced
  • 2 c. Boneless Skinless Chicken Breasts, cooked and sliced
  • 1/2 c. Fresh Spinach
  • 1 Avocados, peeled and sliced
  • 8 Leaves of Romaine Lettuce | Leaves of Butter Lettuce
  • Mix the first 5 ingredients in a bowl to make a salsa.
  • On a large serving platter, layer the sliced meat, spinach and avocado with the salsa.
  • Roll up each slice in a lettuce leaf and serve.

Adobo🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 125 min
Servings: 8
  • 3 lb. Dark Meat Chicken | Bonesless Pork Ribs
  • 1 c. Coconut Aminos
  • 1 c. Apple Cider Vinegar
  • 1/4 c. Coconut Sugar
  • 1 tsp. Ginger
  • 6 Garlic Cloves
  • 2 Bay Leaves
  • Add all ingredients to a slow cooker, and cook on low for 6-8 hours.
  • Alternatively, add all ingredients to a pot, ensuring the liquid just coveres the meat, and cook on the stove top over medium heat for 1½ - 2 hours. stirring occasionally. If the liquid does not cover the meat, increase the amount of coconut aminos and apple cider vinegar in a 1:1 ratio until the meat is covered.
  • Serve with white or brown rice, quinoa, or cauliflower rice. Alternatively, you can serve over sautéed greens.

Dinner

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.

Stuffed Sweet Peppers🌐

Use red or orange (bell) peppers if you prefer, or a combination of the two.
Total time: 20 min
Servings: 4
Equipment: Mortar & Pestle & Food Processor
  • 4 Yellow Bell Peppers, halved lengthways and seeded
  • 3 Garlic Cloves, finely chopped
  • 2 Fresh Cilantro roots, finely chopped
  • 1 Eggs, lightly beaten
  • 3 c. Mushrooms, quartered
  • 1 tbsp. Light Soy Sauce
  • 1/2 tsp. Granulated Sugar
  • 3 Kaffir Lime Leaves, finely chopped
  • 1 tsp. Thai Red Curry Paste
  • In a mortar or spice grinder pound or blend the garlic with the coriander roots. Scrape into a bowl.
  • Put the mushrooms in a food processor and pulse briefly until they are finely chopped. Add to the garlic mixture, then stir in the curry paste, egg, sauces, sugar and lime leaves.
  • Place the pepper halves in a single layer in a steamer basket. Spoon the mixture loosely into the pepper halves.
  • Bring the water in the steamer to the boil, then lower the heat to a simmer. Steam until the flesh feels tender when tested with a knife tip. Serve hot.

Rainbow Stir-Fry Veggies🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 4
  • 1 tbsp. Coconut Oil
  • 1/2 c. Cherry Tomatoes | Red Bell Peppers
  • 1 Orange Bell Peppers | Orange Sweet Potatoes, diced
  • 1 c. Pineapple | Yellow Bell Peppers, diced
  • 2 Fresh Zucchini, diced
  • 1/2 Purple Cabbage, chopped
  • 2 Purple Sweet Potatoes, diced small
  • 1/4 tsp. Sea Salt & Black Pepper, to taste
  • In a wok (or large skillet), turn the heat to medium-high and add the coconut oil.
  • When melted, add the tomatoes through cabbage, and cook until softened, about 5 minutes.
  • Add the sweet potato and continue to cook until cooked through, about 15-20 minutes.
  • Season with salt and pepper.

Tasty Chickpea Soup🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 35 min
Servings: 4
Equipment: Stove
  • 10 oz. Mixed Vegetables, onion, carrot and celery
  • 1 tsp. Mixed Spice, plus extra to serve
  • 30 oz. Canned Chickpeas
  • 28 oz. Canned Plum Tomatoes
  • 7 oz. Assorted Pastas, dried
  • Tip the mixed veg into a large, deep pan on a medium heat with 1 tablespoon of olive oil and the mixed spice. Cook for 10 minutes, or until golden, stirring regularly. Tip in the chickpeas (juices and all), then scrunch in the tomatoes through clean hands, followed by 2 cans' worth of water and the pasta, snapping any bigger bits as you go. Bring to a boil, then reduce to a simmer and leave to blip away for 20 minutes, or until thickened and reduced, stirring and mashing occasionally, and adding splashes of water, if needed. Season to perfection with sea salt and black pepper, and serve with a drizzle of extra virgin olive oil and an extra pinch of mixed spice, if you like.

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
  • 1 Cauliflower Heads, leaves and stem trimmed off
  • 1 tbsp. Olive 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 to 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.

Island Salad🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 English Cucumbers
  • 2 Loaves of Pita
  • 15 oz. Canned Sliced Peaches, in juice
  • 4 oz. Mixed Salad Leaves
  • 2 oz. Halloumi Cheese
  • Using a vegetable peeler, peel the cucumber lengthways into long delicate ribbons, discarding the seedy core, and place in a bowl with a pinch of sea salt and black pepper, and 1 tablespoon each of red wine vinegar and extra virgin olive oil. Toast the pitas until golden, then slice into strips and arrange around the edges of two plates.
  • Place a large non-stick frying pan on a high heat. Drain and roughly chop the peaches (reserving the juice), then place in the pan with a good splash of the reserved juice, and season with pepper. Warm through for a few minutes while you toss the salad leaves with the dressed cucumber, and plate up. Remove the peaches to a bowl, give the pan a quick wipe with a ball of paper towel, then use the fine side of a box grater to grate half the halloumi over the surface of the pan (like a lacy doily). Leave on the heat for 1 to 2 minutes, or until golden on one side, then tip directly over one of the plates, using a spatula to each it away from the pan, if needed. Repeat with the remaining halloumi for the second plate. Spoon over the peaches, and tuck straight in.

Yogurt and Granola🌐

aka Yogurt & Granola;
Total time: 1 min
Servings: 2
  • 1 c. Regular Yogurt
  • 4 tbsp. Granola
  • Add the granola to the yogurt. Enjoy!

Snacks

Shelled Pistachios🌐

Total time: 5 min
Servings: 2
  • 2 oz. Shelled Pistachios
  • Unshell the pistachios. Eat the pistachios. Enjoy the pistachios.

Coconut Yogurt and Chocolate Almonds🌐

Total time: 5 min
Servings: 2
  • 1 c. Coconut Yogurt
  • 1 tbsp. Sliced Almonds
  • 1 tbsp. Dark Chocolate Chips (70%)
  • Combine all three. Serve and enjoy.

String Cheese🌐

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