Homeade Turkey Sausage Patties, Black Bean Salsa, Quick and Easy Breakfast Burrito, Cooked Quinoa, Quinoa Tabouli, Fried Breadcrumbs, Soft Boiled Eggs, Caesar Salad, Fried Cabbage and Egg Noodles, Cooled Sticky Rice, Kimchi Fried Rice, Chili Oil, Eggplant Penne Arrabbiata, Pan-Fried Chicken Breast Fillets, Thai Dressing, Thai Chicken Salad, The Kickin' Chicken Sandwich, Pizza w/ Beans, Baked Beans, Tropical Scented Fruit Salad, Peppered Tofu Scramble, Steamed Asparagus, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Prep

Homeade Turkey Sausage Patties🌐

Store the leftovers in the fridge in an airtight container for up to 3 days. For longer storage, place in a resealable bag and freeze. Let the patties cool before storing. When ready to reuse, simply reheat in the microwave.
Total time: 30 min
Servings: 6
Equipment: Oven & Stove
  • 1 lb. Ground Turkey
  • 2 Garlic Cloves, minced
  • 1 tsp. Poultry Seasoning
  • 3/4 tsp. Salt
  • 1/4 tsp. Cayenne Pepper
  • 1/4 tsp. Black Pepper, ground
  • 1/8 tsp. Cinnamon, ground
  • 1 tsp. Canola Oil | Corn Oil
  • Preheat the oven to 375°F. Line a baking sheet with parchment paper or aluminum foil.
  • In a medium bowl, combine the turkey, garlic, poultry seasoning, salt, cayenne, black pepper, and cinnamon and mix well.
  • Divide the turkey mixture into 6 even portions and roll into balls. Press the balls into patties about ⅛-inch thick and place on the lined baking sheet.
  • Bake the sausage patties for 12 minutes.
  • Heat a medium skillet over medium-high heat. Add the oil and sear the turkey sausage patties for about 3 minutes per side, or until browned.

Black Bean Salsa🌐

Total time: 40 min
Servings: 4 c.
Equipment: Stove & Refrigerator
  • 2 tsp. Olive Oil
  • 1 Onions, diced
  • 12 oz. Jarred Pickled Jalapeños, drained
  • 15 oz. Canned Black Beans, drained and rinsed
  • 14 oz. Canned Tomatoes, drained
  • 2 tbsp. Fresh Cilantro, chopped
  • 1/4 tsp. Salt & Black Pepper
  • In a medium pot, warm the olive oil over medium heat. Add the onion and cook for 5 minutes, or until translucent. Add the jalapeños and cook for 2 more minutes.
  • Throw in the black beans and tomatoes and bring to a boil. Reduce the heat to low and simmer the salsa for 15–20 minutes, or until thick.
  • Remove from the heat and stir in the cilantro. Taste and season with salt and pepper. Put the salsa in a container and cool in the fridge overnight.

Cooked Quinoa🌐

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

Fried Breadcrumbs🌐

Total time: 10 min
Servings: 4 oz.
Equipment: Stove
  • 1/4 c. Olive Oil
  • 4 oz. French Bread | Italian Bread, cut into 1-inch cubes
  • 1 Large Garlic Cloves, crushed
  • Heat ¼ cup of the oil in a large frying pan. Add the bread cubes and garlic. Cook over a medium heat, stirring constantly, until the bread cubes are golden brown all over.
  • Drain well on kitchen paper. Discard the garlic.

Soft Boiled Eggs🌐

Total time: 18 min
Servings: 2
  • 2 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 8 minutes.
  • Rinse eggs under cold water until they are chilled. Serve.

Cooled Sticky Rice🌐

Total time: 30 min
Servings: 2 c.
Equipment: Stove | Slow Cooker | Pressure Cooker | Rice Cooker
  • 1 c. Short Grain Rice
  • 1 c. Water
  • Rinse the rice until the water runs clear.
  • Cook the rice according to package instructions.

Chili Oil🌐

Total time: 0 min
Servings: 2 fl oz.
Equipment: Stove
  • 6 Fresh Mixed-Color Chilies
  • 1/4 c. Olive Oil
  • To make a quick chili oil, halve and seed the chilies. Fill a clean heatproof jar with olive oil, then pour it into a non-stick frying pan on a medium-low heat and add the chilies to confit.
  • Carefully scoop the soft chilies into the jar, then spoon in the oil.

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: 4
Equipment: Stove
  • 2 Boneless Skinless Chicken Breasts
  • 1 tsp. Olive Oil
  • 1/4 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.

Thai Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 2 fl oz.
  • 1 tbsp. Coconut Aminos
  • 1 tbsp. Olive Oil
  • 1 Limes, juiced
  • 1/8 tsp. Cumin
  • 1/4 tsp. Ginger
  • 1/2 Garlic Cloves, minced
  • 1/8 tsp. Salt & Pepper, to taste
  • In a small bowl, whisk the coconut aminos, olive oil, and lime juice until well combined.
  • Next, add the cumin, ginger, and garlic.
  • Add the salt and pepper, to taste. Stir well and set aside.

Breakfast

Quick and Easy Breakfast Burrito🌐

If you like things a little spicier, add a few fresh or pickled jalapeños.
Total time: 25 min
Servings: 2
  • 2 Homeade Turkey Sausage Patties, or a cooked breakfast sausage (preferably turkey)
  • 1/2 c. Black Bean Salsa
  • 2 tsp. Canola Oil
  • 4 Eggs, beaten
  • 4 tbsp. Cheddar Cheese, grated
  • 2 Whole-Wheat Tortillas, 12-inch
  • Break the sausage patty into 1-inch pieces.
  • Warm a nonstick medium skillet over medium heat. Add the oil and the sausage and brown the sausage. Add the salsa and cook for another minute.
  • Pour the eggs into the pan and stir for 1 minute. Add the cheddar and cook until the eggs are cooked, about 2 minutes.
  • Put the egg and sausage mixture in the center of the tortilla, and fold the bottom third of the tortilla up and over the mixture. Fold the two sides of the tortilla into the center and foll forward to seal.
  • Serve with sour cream or guacamole.

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
  • 1/4 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.

Lunch

Caesar Salad🌐

For a tangier dressing, mix 2 tbsp white wine vinegar, 1 tbsp Worcestershire sauce, ½ tsp mustard powder, 1 tsp sugar, and and pepper in a screw-top jar, then add the oil and shake well.
Total time: 12 min
Servings: 4
  • 4 oz. Fried Breadcrumbs
  • 2 Soft Boiled Eggs
  • 1 Romaine Lettuce Heads
  • 1/2 c. Olive Oil
  • 1/2 c. Lemon Juice
  • 2/3 c. Parmesan Cheese, grated
  • 1/8 tsp. Salt & Black Pepper
  • Tear large lettuce leaves into smaller pieces. Put all the lettuce in a bowl.
  • Add the remaining oil to the lettuce and season with salt and plenty of ground black pepper. Toss well to coat the leaves.
  • Break the eggs on top. Sprinkle with the lemon juice. Toss thoroughly again to combine.
  • Add the Parmesan cheese. Toss gently to mix.
  • Sprinkle the fried bread cubes on top and serve immediately.

Fried Cabbage and Egg Noodles🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 16 oz. Unenriched Egg Noodles
  • 4 tbsp. Butter
  • 1 c. Cabbage Heads
  • 1/8 tsp. Salt & Black Pepper
  • Bring a large pot of lightly salted water to a boil. Add egg noodles and cook until the pasta is tender yet firm to the bite, about 5 minutes; drain.
  • Meanwhile, melt butter in a large skillet over low heat. Add cabbage and season with salt and pepper. Cover and cook until the cabbage begins to brown, 5–7 minutes.
  • Add cooked noodles; cook and stir until the noodles begin to brown, about 5 minutes.

Kimchi Fried Rice🌐

Ginger makes a great addition to this dish; saute it along with the garlic. To fancy the dish up a bit, serve it with a sunny-side up egg over the top.
Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 c. Cooled Sticky Rice
  • 1 Green Olives
  • 1 tbsp. Olive Oil
  • 2 Garlic Cloves, very thinly sliced
  • 1/2 c. Kimchi
  • 1 tbsp. Soy Sauce
  • 1/8 tsp. Salt & Black Pepper
  • Cut the scallions in half to separate the dark-green tops from the whites. Cut the roots off the white parts, leaving as much of the scallion as possible, then cut the whites into 1-inch lengths and set aside. Slice the green tops as thinly as you can on a slight angle and set those aside.
  • Warm a large nonstick skillet or wok over high heat. Add the oil, scallion whites, and garlic and sauté for 1–2 minutes. Add the kimchi and cook for another 1–2 minutes.
  • Add the rice to the pan and let it cook for 1–2 minutes without stirring, then stir and let it sit for another 1–2 minutes. Pour the soy sauce into the pan and stir until it's evenly distributed.
  • Season the fried rice with salt and pepper, garnish with the sliced scallion greens, and serve.

Dinner

Eggplant Penne Arrabbiata🌐

From Jamie Oliver's 5 Ingredients
Total time: 28 min
Servings: 4
Equipment: Stove
  • 2 tbsp. Chili Oil
  • 2 Eggplants, 1 lb total
  • 10 oz. Whole-Wheat Penne Pasta
  • 4 Garlic Cloves
  • 14 oz. Plum Tomatoes
  • Put a pan of boiling salted water on for the pasta. Halve the eggplants lengthways and blanch in the water, covered, for 5 minutes, then lift out, leaving the water to boil.
  • Chop the eggplant into 1¼-inch chunks, add to a pan with the chili oil and a pinch of sea salt and black pepper, then turn the heat up to high, stirring regularly.
  • Cook the pasta according to the package instructions while you peel and finely slice the garlic, then fry with the eggplant for 2 minutes.
  • Pour in the tomatoes, breaking them up with a wooden spoon, and half a can's worth of water. Add some chilies from your chili oil to the sauce and simmer until the pasta is ready, then taste and season to perfection.
  • Drain the pasta, reserving a cupful of cooking water, then toss the pasta through the sauce, loosening with a little reserved cooking water, if needed. Dish up.

Thai Chicken Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 26 min
Servings: 2
  • 2 Pan-Fried Chicken Breast Fillets
  • 1/4 c. Thai Dressing
  • 8 Leaves of Romaine Lettuce
  • 1 Red Bell Peppers, sliced
  • 1 Yellow Bell Peppers, sliced
  • 1/2 Red Onions, sliced
  • 2 tbsp. Green Onions, chopped, for garnish
  • 1 tbsp. Sesame Seeds, for garnish
  • Allow the chicken to cool slightly, slice into bite-sized pieces, and set aside.
  • To assemble your salad, take one large leaf of romaine lettuce and top with cooked chicken, sliced red pepper, sliced yellow pepper, and red onions.
  • Drizzle with Thai dressing and garnish with chopped green onions and sesame seeds.

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.

Pizza w/ Beans🌐

Total time: 25 min
Servings: 2
Equipment: Oven & Stove
  • 1 Frozen Pizza
  • 1/2 c. Baked Beans
  • Preheat the oven according to package directions. Bake the pizza according to package directions.
  • While the pizza is cooking, heat the baked beans on the stove.
  • Top the baked beans on the pizza. Serve hot.

Sides

Baked Beans🌐

Baked beans are high in fiber.
Total time: 5 min
Servings: 2
  • 11 oz. Canned Baked Beans
  • Eat the beans.

Tropical Scented Fruit Salad🌐

For fabulous flavour and colour, try using three small blood oranges and three ordinary oranges.
Total time: 20 min
Servings: 3
Equipment: Refrigerator
  • 8 oz. Fresh Strawberries, hulled and halved (2 cups)
  • 2 Oranges, peeled and segmented
  • 1 Passion Fruit
  • 1/3 c. White Wine, medium dry or sweet
  • 1 tbsp. Heavy Whipping Cream, flavored with ginger, to serve
  • Put the hulled and halved strawberries and peeled and segmented oranges into a serving bowl. Halve the passion fruit and use a teaspoon to scoop the flesh into a bowl.
  • Pour the wine over the fruit and toss gently. Cover and chill in the refrigerator until ready to serve with the flavoured whipping cream.

Peppered Tofu Scramble🌐

Total time: 15 min
Servings: 2
Equipment: Stove
  • 1 tbsp. Canola Oil
  • 1/4 c. Onions, diced
  • 1/4 c. Green Bell Peppers, diced
  • 1/4 c. Red Bell Peppers, diced
  • 1/8 tsp. Salt & Black Pepper
  • 1 c. Silken Tofu
  • Warm a medium nonstick skillet over medium heat. Add the oil, onion, and bell peppers and season with salt and black pepper. Cook the mixture for about 5 minutes, or until the peppers soften, and the onions start to turn translucent.
  • Add the tofu, break it up with a spoon, and cook for 3–4 minutes, until the tofu is hot. Serve.

Steamed Asparagus🌐

Total time: 10 min
Servings: 4 oz.
Equipment: Stove
  • 1/2 c. Asparagus Spears
  • Bring a pot of water to a boil. Trim off the woody ends of the asparagus.
  • Set a steaming basket above the boiling water and lay the asparagus in the basket. Cover the pot and steaming basket with a lid. Steam for 7 minutes.

Snacks

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!