Banana Pancakes, Linguine w/ Avocado, Tomato, & Lime, Chicken Chow Mein, Eggplant, Mint, and Couscous Salad, Chickpea and Turmeric Rice Bowls, Dal, Hoisin Bok Choy Rice, Colcannon, Broccoli w/ Soy Sauce and Sesame Seeds, Oven Baked Beet Chips, Coconut Yogurt and Chocolate Almonds ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Meal Plan

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Shopping List

Breakfast

Banana Pancakes🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
Equipment: Stove
  • 1 tsp. Extra Virgin Olive Oil
  • 2 Bananas, ripe
  • 2 Eggs
  • 1/2 c. Fresh Mixed-Berries, halved or quartered, to garnish
  • Melt the oil in a pan over medium heat.
  • Blend the banana and egg in a mixing bowl until batter consistency is achieved.
  • Pour the batter into the pan. Cook for 2–3 minutes and then flip.
  • Turn the heat to low and cook for an additional 2–3 minutes.
  • Serve with the fresh-cut strawberries.

Linguine w/ Avocado, Tomato, & Lime🌐

Total time: 30 min
Servings: 2
  • 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.

Lunch

Chicken Chow Mein🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 12 oz. Egg Noodles
  • 8 oz. Boneless Skinless Chicken Breast Fillets
  • 3 tbsp. Soy Sauce
  • 1 tbsp. Rice Wine | Dry Sherry
  • 1 tbsp. Dark Sesame Oil
  • 2 tbsp. Vegetable Oil, divided
  • 2 Garlic Cloves, finely chopped
  • 2 oz. Fresh Podded Snow Peas, trimmed
  • 4 oz. Bean Sprouts
  • 2 oz. Sliced Ham, finely shredded
  • 4 Green Onions, finely chopped
  • 1/8 tsp. Salt & Black Pepper
  • Cook the noodles in a large pan of boiling lightly salted water until tender.
  • Meanwhile, slice the chicken into fine strips about 2-inches in length. Place in a bowl and add 2-tsp of the soy sauce, the rice wine or sherry and the sesame oil.
  • Heat half the vegetable oil in a wok or large frying lan over high heat. When it starts smoking, add the chicken mixture. Stir-fry for 2 minutes, then transfer the chicken to a plate and keep it hot.
  • Wipe the wok clean and heat the remaining oil. Stir in the garlic, snow peas, bean sprouts and shredded ham. Stir-fry for 2–3 minutes over high heat.
  • Drain the noodles, rinse them under cold water, then drain them again. Pat them dry with kitchen paper and add to the wok. Continue to stir-fry until the noodles are heated through.
  • Add the remaining soy sauce and seasong with salt and ground black pepper. Return the chicken and any juices to the noodle mixture, add the chopped spring onions and give the mixture a final stir. Serve at once.

Eggplant, Mint, and Couscous Salad🌐

Total time: 9 min
Servings: 2
Equipment: Grill | Broiler
  • 1 Eggplants, cut into chunks
  • 1 tbsp. Olive Oil
  • 4 oz. Couscous
  • 2 tbsp. Fresh Mint Leaves, chopped
  • 6 Plum Tomatoes
  • 1/8 tsp. Salt & Black Pepper
  • Preheat the grill (broiler) to high. Toss the eggplant chunks (and tomatoes) with the olive oil.
  • Season with salt and pepper to taste and spread them on a non-stick baking sheet. Grill (broil) for 5–6 minutes, turning occasionally, until golden brown.
  • Meanwhile, prepare the flavoured couscous according to the instructions on the packet.,
  • Stir the grilled eggplant (and tomatoes) and chopped fresh mint into the garlic and coriander (cilantro) couscous, toss thouroughly and serve immediately.

Dinner

Chickpea and Turmeric Rice Bowls🌐

Total time: 70 min
Servings: 4
  • 1/2 Red Onions
  • 1/2 c. Apple Cider Vinegar
  • 2 tsp. Coconut Oil
  • 1 c. Brown Rice
  • 7/4 tsp. Turmeric Powder
  • 1 tsp. Ground Cumin
  • 2 Bay Leaves
  • 1/4 c. Tahini (Sesame Seed Paste)
  • 4 c. Fresh Spinach
  • 2 c. Canned Chickpeas
  • Peel and thinly slice onion. In a small bowl, whisk together apple cider vinegar, sugar (optional), and a pinch of salt. Add onion and set aside to pickle.
  • Heat coconut oil in a pot over medium-low heat. Add rice and roast 2 minutes. Add turmeric, cumin, bay leaf, and a pinch of salt. Toast 30 seconds more, then add 2⅔ cups water. Cover and simmer until rice is tender, 20–30 minutes.
  • Meanwhile, in a small bowl, whisk together tahini and an equal amount of water. Season with salt and pepper to taste.
  • When rice is done, remove bay leaves and add spinach. Cover and let steam until spinach is wilted. Divide into bowls.
  • Top bowls with drained chickpeas and pickled onions. Drizzle with tahini.

Dal🌐

Total time: 45 min
Servings: 2
Equipment: Stove
  • 1 tbsp. Olive Oil
  • 1/2 c. Onions, diced
  • 1 tbsp. Fresh Ginger, grated
  • 1 tbsp. Tomato Paste
  • 1 tbsp. Curry Powder
  • 1/2 c. Raw Red Lentils, rinsed
  • 3 c. Water
  • 1/8 tsp. Salt & Black Pepper
  • Warm a medium pot over medium heat. Add the olive oil and onion and cook for 5 minutes, or until soft. Add the ginger and cook for 30 seconds. Add the tomato paste and cook for 1 minute.
  • Sprinkle the curry powder into the pot and cook for 30 seconds. Add the lentils and water and bring to a boil. Reduce the heat to low and simmer for 25–30 minutes, until the lentils are tender.
  • Taste the dal and add salt and pepper if it needs it.

Hoisin Bok Choy Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove
  • 2/3 c. White Basmati Rice
  • 2 Green Onions
  • 2 Fresh Mixed-Color Chilies
  • 1 Bok Choy, 8 oz
  • 2 tbsp. Hoisin Sauce
  • 1 tbsp. Red Wine Vinegar, to taste
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 1 tbsp. Olive Oil, to taste
  • Cook the rice in a pan of boiling salted water according to the package instructions, then drain.
  • Meanwhile, trim and finely slice the scallions, putting the white slices into a bowl. Seed and finely chop the chilies, add to the bowl with 1 tablespoon of red wine vinegar and a little sea salt and black pepper, and mix well to make a dressing.
  • Halve the bok choy lengthways and place in a large non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil. Once charred, toss in the green scallion slices, then stir in the hoisin. Let it glaze for 1 minute, then mix in the rice for 1 final minute.
  • Spoon over the chili dressing, and serve up.

Sides

Colcannon🌐

Total time: 15 min
Servings: 3
Equipment: Stove
  • 1 lb. Potatoes, peeled and boiled
  • 1 lb. Fresh Cabbage | Fresh Kale, cooked
  • 2 tbsp. Butter
  • 1 Onions, finly chopped
  • 1 tsp. Butter, to serve
  • 1 tbsp. Milk, if needed
  • 1/8 tsp. Salt & Black Pepper
  • Mash the potatoes. Chop the kale or cabbage, add it to the potatoes and mix. Stir in a little milk if the mash if too stiff.
  • Melt a little butter in a frying pan over a medium heat and add the onion. Cook for 3–4 minutes until softened. Remove and mix well with the potato and kale or cabbage.
  • Add the remainder of the butter to the hot pan. When very hot, turn the potato mixture on to the pan and spread it out. Fry until brown, then cut it roughly into pices and continue frying until they are crisp and brown.
  • Serve in bowls or as a side dish, with plenty of butter.

Broccoli w/ Soy Sauce and Sesame Seeds🌐

Total time: 5 min
Servings: 2
Equipment: Stove
  • 8 oz. Purple-Sprouting Broccoli
  • 1 tbsp. Light Sesame Seeds
  • 1 tbsp. Olive Oil
  • 1 tbsp. Soy Sauce
  • 1/8 tsp. Salt & Black Pepper
  • Using a sharp knife, cut off and discard any thick stems from the broccoli and cut the broccoli into long thin florets.
  • Spread out the sesame seeds in a small frying pan and dry-fry over a medium heat until toasted. Do not leave them unattended as they will readily burn if left just a fraction too long.
  • Heat the olive oil in a wok or large frying pan and add the broccoli. Stir-fry for 3–4 minutes, or until tender, adding a splash of water if the pan becomes too dry.
  • Add the soy sauce to the broccoli, then season with salt and ground black pepper to taste. Add sesame seeds, toss to combine and serve immediately.

Snacks

Oven Baked Beet Chips🌐

Total time: 90 min
Servings: 2
Equipment: Oven
  • 2 Beets, thinly sliced
  • 1 tbsp. Extra Virgin Olive 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.

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.