Bacon Wrapped Avocado Slices, Yogurt and Granola, Chickpea Flour Pancakes, Hoisin Bok Choy Rice, Mexican Tacos, Bean and Cheese Toasterdilla, Peas, Beans, Chili, & Mint, Hoisin Chicken Lettuce Cups, Ham & Egg Curried Noodles, Cucumber and Turkey "Pizzas", Chorizo, Sweet Potato and Black Bean Rice Skillet, Comforting Sausage Bake, Red, White & Green Salad, Grilled Fattoush Salad, Colcannon, Spiced Kale Chips, Cauliflower Mash, Apricot Butter Bars, Soft Boiled Eggs, Hummus and Vegetables, Honey-Lime Roasted Carrots, Hot Lemon Water ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  
Thursday, 03 April 2025

Weekly Meal Plan

Shopping List

Breakfast

Bacon Wrapped Avocado Slices🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 25 min
Servings: 4
Equipment: Oven
  • 2 Avocados, firm, just ripe (you don't want them mushy)
  • 8 Bacon Slices
  • 1 tbsp. Honey | Coconut Sugar | Stevia (HONEY LEMON DIJON DIP (p147))
  • Preheat the oven to 450°F. Place a piece of parchment paper on a large rimmed baking sheet and set aside.
  • Cut the bacon slices in half, and set aside.
  • Peel and slice the avocados into 8 wedges each (4 per half).
  • Start at the bottom of one wedge, and wrap the bacon around the wedge, stretching slightly to cover from end to end. Place on the parchment-lined baking sheet.
  • Bake for 15-20 minutes until the bacon is crispy.
  • While the avocados are cooking, line a plate with paper towels.
  • Cool on the lined plate to drain excess fat.
  • Serve with Honey Lemon Dijon Dip.

Yogurt and Granola🌐

Total time: 1 min
Servings: 2
  • 1 c. Natural (Plain) Yogurt
  • 4 tbsp. Granola
  • Add the granola to the yogurt. Enjoy!

Chickpea Flour Pancakes🌐

Pancake filling ideas You can add 1/3 cup vegan dark chocolate chips or fresh blueberries to the batter before cooking. Freezing You can freeze the cooked pancakes in a zip bag or airtight container. Make sure they don’t overlap. It makes it easier to defrost one-by-one. Defrost 3-4 hours or overnight at room temperature. Rewarm in a pancake griddle or toast for a few minutes in a toaster. Make ahead: You can make the batter ahead and cook your pancakes the day in the morning.
Total time: 10 min
Servings: 2
  • 1 c. Chickpea Flour
  • 2 tsp. Baking Powder, or 1 teaspoon baking soda
  • 3 tbsp. Sugar, coconut sugar or sugar-free erythritol/Monk fruit
  • 1/2 c. Almond Milk, vanilla, unsweetened or plant milk of your choice
  • 1 tsp. Vanilla Extract
  • 1/2 tsp. Cinnamon
  • In a mixing bowl, whisk the chickpea flour, baking powder, sugar until well combined, and no lumps show.
  • Whisk in unsweetened almond milk until smooth. Note that chickpea flour makes lumps easily. To avoid that, whisk vigorously until no more is left. It's OK to have a few lumps, but the less, the better it tastes! You can also blend the batter in a blender for an ultra-smooth texture.
  • Warm a non-stick crepe pan or non-stick pancake griddle under medium heat. Slightly grease the pan with vegetable oil, about 1/2 teaspoon. I suggest rubbing a piece of oiled absorbent paper on the pan to avoid too much oil. Adding too much oil will fry your pancakes, and it is not what you want.
  • Spoon 2-3 tablespoons of batter per pancake, depending on the size you like.
  • Cook 2-3 minutes on one side or until the sides are half set, bubbles form in the center, and it is easy to flip without breaking.
  • Slide a spatula under the pancake and flip over. Cook 1 more minute on the other side or until the center is set and the pancake is fluffy.
  • Cool on a rack and repeat until no more batter left. You should be able to make 8 medium size pancakes from this batter.
  • Serve immediately with maple syrup, banana slices, and fresh blueberries.

Hoisin Bok Choy Rice🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 4
Equipment: Stove
  • 4/3 c. White Basmati Rice
  • 4 Green Onions (Scallions)
  • 4 Fresh Mixed-Color Chilies
  • 2 Bok Choy, 8 oz
  • 4 tbsp. Hoisin Sauce
  • 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 grees 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.

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 Head of Iceberg Lettuce, 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.

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.

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.

Hoisin Chicken Lettuce Cups🌐

From Jamie Oliver's 5 Ingredients
Total time: 12 min
Servings: 3
Equipment: Stove
  • 1 Mangos
  • 2 tbsp. Hoisin Sauce
  • 2 Boneless Skinless Chicken Breasts
  • 1 Head of Romaine Lettuce, 10 oz
  • 1 c. Watercress Sprouts
  • Put a grill pan on high heat. Cut the two cheeks off the mango, slice each into three lengthways, then slice off the skin and discard. Dice all of the flech into ½-inch cubes. Scrunch the stone over a bowl, to extract any pulp and juice, mix with the hoisin to make a dressing, and divide between two little bowls.
  • Flatten the chicken breasts by pounding them with your fists until the fat end is the same thickness as the skinny end. Rub with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. then grill for 2-3 minutes on each side, or until bar-marked and cooked through. Meanwhile, trim the lettuce, click the leaves apart, and divide between two plates, snipping the cress alongside.
  • Divide up the mango and the hoisin bowls. Slice chicken and arrange on the plates, then tuck in, using the lettuce cups as a receptable to hold everything.

Dinner

Ham & Egg Curried Noodles🌐

From Jamie Oliver's 5 Ingredients
Total time: 10 min
Servings: 4
Equipment: Stove
  • 10 oz. Egg Noodles
  • 8 Green Onions (Scallions)
  • 7 oz. Roast Ham
  • 4 tsp. Curry Powder
  • 4 Eggs
  • Cook the noodles in a pan of boiling salted water according to the package instructions, then drain, reserving a cupful of cooking water. Meanwhile, trim and finely slice the scallions, and finely slice the ham.
  • Place the ham in a non-stick frying pan on a medium-high heat with 1 tablespoon of olive oil and the curry powder. While it gets nicely golden, beat the eggs. Pour them into the pan, moving them around with a rubber spatula until they start to cook, then stir in the noodles and most of the scallions. Toss over the heat for 2 minutes, then taste and season to perfection with sea salt and black pepper, lossening with a splash of reserved noodle water, if needed. Dish up the noodles, scatter over the remaining scallions, and finish with 1 tablespoon of extra virgin olive oil.

Cucumber and Turkey "Pizzas"🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 4
Equipment: Stove
  • 1 tbsp. Olive Oil
  • 1/2 Onions, diced
  • 1 lb. Ground Turkey
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 1 Cucumbers, sliced into rounds
  • 1/4 c. Avocados, mashed
  • 1 Red Tomatoes, diced
  • 1 Limes, juiced
  • 2 tbsp. Fresh Cilantro (Coriander)
  • In a large skillet over medium heat, heat the olive oil. To the skillet, add the next 4 ingredients (onion through salt and pepper). Cook for 5 to 10 minutes, until the turkey is cooked through.
  • Arrange the cucumber slices in a single layer on a large platter. Spoon mashed avocado onto each slice, then top with ground turkey.
  • In a small bowl, mix the remaining ingredients with sea salt and pepper to taste, spoon over turkey, and serve.

Chorizo, Sweet Potato and Black Bean Rice Skillet🌐

Total time: 40 min
Servings: 6
Equipment: Stove
  • 1/2 tbsp. Extra Virgin Olive Oil
  • 1 Sweet Potatoes, peeled then chopped into 1/2” cubes, ~1-1/2 cups
  • 1 Shallot | Small Onion, chopped
  • 6 oz. Chorizo, pork
  • 1/2 c. Black Beans
  • 7/4 c. Chicken Broth
  • 1/2 c. Salsa Verde
  • 1/2 c. Long Grain White Rice
  • 1 tsp. Fresh Cilantro (Coriander), chopped
  • Add extra virgin olive oil to a large skillet over heat that's just a touch above medium. Add sweet potatoes and shallots then saute for 4-5 minutes, or until potatoes are just starting to turn tender. Add chorizo then turn heat up slightly and saute until cooked through, breaking chorizo up as it cooks.
  • Add black beans, chicken broth, and salsa verde to the skillet then turn heat up to bring to a boil. Add rice then stir to combine, place a lid on top, turn heat to low and simmer until rice is tender, 15-18 minutes, adding a splash more chicken broth near the end if needed. Sprinkle with chopped cilantro then serve as is, or with tortilla chips or tortillas, and guacamole.

Comforting Sausage Bake🌐

From Jamie Oliver's 5 Ingredients
Total time: 55 min
Servings: 4
Equipment: Oven
  • 5/4 lb. Mixed-Color Cherry Tomatoes
  • 4 Garlic Cloves
  • 7 oz. Rosemary Focaccia
  • 23 oz. White Beans
  • 12 Chipolata | Small Pork Sausages
  • Preheat the oven to 350°F. Halve the cherry tomatoes, peel and finely slice the garlic, and tear the bread into bite-sized chunks.
  • Place it all in a 14x12-inch roasting pan, pour in the beans and their juice, drizzle with 1 tablespoon of olive oil and red wine vinegar, add a splash of water, and mix it all together.
  • Quickly pinch and twist each chipolata in the middle to make two mini ones, then randomly dot them around your bake, lightly pressing them into the beans and tomatoes.
  • Roast for 45 minutes, or until everything is golden, bubbling, and delicious.

Sides

Red, White & Green Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 1/2 c. Cherry Tomatoes, cut in half
  • 1/2 Red Bell Peppers
  • 1/4 Red Onions, finely chopped
  • 1 Cucumbers, peeled and diced
  • 2 c. Head of Cauliflower (CAULIFLOWER), chopped
  • 1 tbsp. Fresh Parsley, finely chopped
  • 1/4 c. Broccoli Sprouts, chopped
  • 1 Lemons, juiced
  • 2 tbsp. Extra Virgin Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • In a large bowl, add the cherry tomatoes through the broccoli sprouts.
  • Mix the lemon juice and olive oil together and add to the bowl of veggies.
  • Season to taste with salt and pepper.
  • Enjoy fresh or chilled.

Grilled Fattoush Salad🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 25 min
Servings: 4
  • 3/2 tbsp. Sumac
  • 3 Red Onions
  • 2 English Cucumbers
  • 12 oz. Mixed-Color Cherry Tomatoes
  • 4 Pita
  • Place a grill pan on high heat. Drizzle 5 tablespoons of extra virgin olive oil and 2 tablespoons of red wine vinegar into a large shallow serving bowl, season with a pinch of sea salt and black pepper, mix in the sumac and put aside.
  • Peel the onions and slice into 1/2-inch rounds, then grill until softened and nicely charred on both sides, using tongs to transfer them straight to the dressing as you go.
  • Meanwhile, roughly peel the cucumbers, slice in half lengthways and use a teaspoon to scrape out and discard the seeds, then slice in half across the middle (to fit the pan).)
  • When there's space on the grill, lay in the cucumber, turning until beautifully bar-marked. Remove to a board, curdely slice up, the add to the bowl.
  • Quarter and add the tomatoes to the bowl. Slice the pitas in 3/4-inch strips, then toast on the grill pan. Toss everything together, season to perfection and serve straight away.

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.

Spiced Kale Chips🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
Equipment: Oven
  • 1 c. Fresh Kale, chopped into small pieces
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 3 tbsp. Coconut Oil
  • 2 tsp. Garlic Powder
  • Preheat oven to 300°F.
  • Line a large baking sheet with parchment paper and set aside.
  • In a large bowl, add all ingredients and mix well to coat leaves evenly.
  • Place kale onto a prepared baking sheet, and spread out evenly.
  • Bake for 10 to 12 minutes, or until the leaves are slightly crispy.
  • Serve immediately.

Cauliflower Mash🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 4
Equipment: Stove, Blender
  • 1 Head of Cauliflower
  • 1 tbsp. Coconut Oil
  • 2 tbsp. Broth | Water, organic
  • 1/4 tsp. Sea Salt, to taste
  • 1 tbsp. Dill | Chives, chopped
  • Lightly steam the cauliflower.
  • Add all ingredients to a blender and mix on high.
  • Top with chopped dill/chives.

Snacks

Apricot Butter Bars🌐

Store in an airtight container. The cook time may vary depending on the model of dehydrator you use.
Total time: 130 min
Servings: 5
Equipment: Dehydrator
  • 1 tbsp. Chia Seeds
  • 3 tbsp. Nut Butter | Seed Butter, unsweetened
  • 1/2 c. Dried Figs
  • 3/2 c. Dried Apricots
  • 3 tbsp. Coconut Flakes, dried
  • 1 c. Granola | Muesli
  • Add the ingredients to a food processor and combine well until a ball of thick paste is formed
  • Scoop the ingredients out onto a large piece of baking paper
  • Cover the mixture with the excess paper and flatten slightly
  • Roll out with a rolling pin until the mixture forms a flat slab about 1.5 cm thick
  • Dehydrate for approximately 12 hours at 125 degrees.
  • If you do not have a dehydrator you could either set these bars in the fridge, or cook them at the ovens lowest temperature for a day. If you are storing them in the fridge rather than dehydrating them they will be a little sticky. Dehydrating them removes the moisture and makes them easier to store and eat.

Soft Boiled Eggs🌐

Total time: 18 min
Servings: 3
  • 3 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.

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
  • Dip the vegetables in the hummus. Enjoy!

Honey-Lime Roasted Carrots🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 2
Equipment: Oven
  • 1 lb. Carrots
  • 2 tbsp. Olive Oil
  • 1 tbsp. Honey
  • 1 Limes, juiced
  • 1/4 tsp. Sea Salt & Black Pepper
  • 1 tbsp. Fresh Parsley, chopped
  • 1 tbsp. Fresh Dill, chopped
  • Preheat the oven to 400°F.
  • Line a baking sheet with parchment paper.
  • Slice the carrots lengthwise and set aside.
  • In a large bowl, combine the olive oil through the dill.
  • Add the carrot slices and toss to combine.
  • Pour the tossed carrots onto the lined baking sheet, in a single layer, and bake for 25-30 minutes, or until tender.

Hot Lemon Water🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 3 min
Servings: 2
  • 2 Lemons, juiced
  • 2 c. Water, hot
  • 2 tsp. Stevia Powder, to taste
  • Combine all ingredients together and drink first thing in the morning, instead of caffeine.
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