Hard Boiled Eggs, Simple 4-Ingredient Egg Salad w/ Mayo, Baked Banana Porridge, Super Green Spaghetti, Spiced Lentils, First Watch Granola, Rainbow Toast, Creamy Polenta, Cooked Edamame, Cooled Rice, Edamame & Veggie Rice Bowl, Cajun Sweet Potatoes, Everyday Dressing, Katy's Greek Salad, Digestive Apple Carrot Salad, Naked Salad Tunisienne, Fragrant Spiced Rice, Rummaniyeh, Pan-Fried Haddock, Fire-Roasted Tomato Soup, Cucumber Salad, Oven Roasted Asparagus, Steamed Asparagus ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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Prep

Hard Boiled Eggs🌐

Total time: 12 min
Servings: 4
Equipment: Stove
  • 4 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.

First Watch Granola🌐

From the First Watch cookbook.
Total time: 0 min
Servings: 8 c.
Equipment: Oven
  • 6 c. Rolled Oats
  • 1 c. Sunflower Seeds
  • 2 c. Wheat Germ
  • 3/2 c. Almonds, slivered
  • 1 tbsp. Cinnamon
  • 1 c. Maple Syrup
  • 1/2 c. Brown Sugar
  • 1/2 c. Cooking Oil
  • 1/4 c. Agave Syrup
  • 2 tbsp. Vanilla Extract
  • 1 c. Dried Cranberries
  • 1 c. Dried Cherries
  • In a large mixing bowl, combine oats, sunflower seeds, wheat germ, almonds and cinnamon; mix ingredients two times to distribute the cinnamon evenly.
  • In another mixing bowl, combine maple syrup, brown sugar, oil, agave and vanilla. Mix using a wire whisk. Pour over dry ingredients.
  • Using a rubber spatula or your hands, mix into granola until all dry ingredients are evenly coated.
  • Split mix evenly on 2 greased sheet pans. Spread out the mix in a single layer on both trays. Do not press the granola down.
  • Bake at 300°F for 20 minutes. When golden brown, remove from oven and cool completely at room temperature.
  • Once granola is completely cool, break into quarter-sized pieces.
  • Transfer to an airtight container and store in a dry place for up to 1 week.
  • To add another layer of flavor, feel free to add about 1 to 2 cups of your favorite dried cranberries or dried cherries after the granola has cooled completely.

Cooked Edamame🌐

Total time: 0 min
Servings: 9 oz.
  • 9 oz. Frozen Edamame Beans
  • Cook the edamame according to package instructions.

Cooled Rice🌐

Total time: 30 min
Servings: 2 c.
  • 1 c. Rice
  • 1 c. Water
  • Rinse the rice until the water runs clear.
  • Cook the rice according to package instructions.

Everyday Dressing🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 5 min
Servings: 4 oz.
  • 2 tbsp. Cooking Oil
  • 4 Lemons, juiced
  • 2 tbsp. Dried Basil
  • In a small bowl, combine all ingredients.

Breakfast

Simple 4-Ingredient Egg Salad w/ Mayo🌐

Total time: 15 min
Servings: 2
  • 4 Hard Boiled Eggs
  • 4 tbsp. Mayonnaise
  • 1/8 tsp. Salt & Black Pepper
  • Chop the hard boiled eggs. Add half of them to a bowl, followed by the mayonnaise, salt, and pepper. Mix until well combined, then mix in the rest of the chopped eggs for texture.
  • Give the egg salad a taste, then adjust the seasonings to your liking. Store in the fridge in an airtight container. Serve cold, and enjoy!

Baked Banana Porridge🌐

Bananas are a good source of the amino acid tryptophan, which the body needs to make the feel- good hormone serotonin. When eaten with a carb source such as oats, the brain can absorb the tryptophan easily.
Total time: 30 min
Servings: 2
Equipment: Oven
  • 2 c. Bananas, halved lengthways
  • 1 c. Porridge Oats
  • 1/4 tsp. Cinnamon
  • 1/2 c. Milk
  • 4 tbsp. Black Walnuts, roughly chopped
  • 5/4 c. Water
  • Heat oven to 375°F.
  • Mash up one banana half, then mix it with the oats, cinnamon, milk, 1¼ cups water and a pinch of salt, and pour into a baking dish.
  • Top with the remaining banana halves and scatter over the walnuts.
  • Bake for 20–25 mins until the oats are creamy and have absorbed most of the liquid.

Super Green Spaghetti🌐

From Jamie Oliver's 5 Ingredients
Total time: 13 min
Servings: 2
Equipment: Blender
  • 5 oz. Spaghetti Pasta
  • 4 Garlic Cloves
  • 7 oz. Fresh Cavolo Nero
  • 1 oz. Parmesan Cheese
  • 1 oz. Ricotta Cheese
  • Cook the pasta in a pan of boiling salted water according to the package instructions. Meanwhile, peel the garlic. Tear the stems out of the cavolo and discard, adding the leaves and the garlic to the pasta pan for 5 minutes.
  • Pour 1½ tablespoons of extra virgin olive oil into a blender, then finely grate in the Parmesan. Use tongs to carefully transfer the cavolo leaves and garlic straight into the blender and blitz for a few minutes until super-smooth. Taste and season to perfection with sea salt and black pepper.
  • Drain the pasta, reserving a cupful of cooking water. Return the pasta to the pan and toss with the vibrant green sauce, loosening with a splash of reserved cooking water, if needed, then divide between your plates. Dot over the ricotta, drizzle with a tiny bit of extra virgin olive oil, and tuck right in.

Spiced Lentils🌐

True Puy lentils come from the region of France, Le Puy, which has a unique climate and colcanic soil in which the lentils thrive. Always pick over lentils very carefully before cooking them to remove any little stones that may be among them. The dark colour of Puy lentils means that the stones can be harder to find.
Total time: 22 min
Servings: 4
  • 3/2 c. Puy Lentils
  • 5/2 c. Water
  • 7 oz. Feta Cheese
  • 5 tbsp. Sun-Dried Tomato Paste
  • 1/4 c. Fresh Chervil | Fresh Parsley, plus extra to garnish
  • Place the lentils in a heavy pan with the measured water. Bring to a boil, reduce the heat and cover the pan. Simmer gently for about 20 minutes, until the lentils are just tender and most of the water has been absorbed.
  • Crumble half the feta cheese into the pan. Add the sun-dried tomato purêe, chopped chervil or flat leaf parsley and a little salt and freshly ground black pepper. Heat through for 1 minute.
  • Transfer the lentil mixture and juices to warmed plates or bowls. Crumble the remaining feta cheese on top and sprinkle with the fresh herbs to garnish. Serve the lentils immediately.

Lunch

Rainbow Toast🌐

From the First Watch cookbook.
Total time: 10 min
Servings: 2
Equipment: Oven | Stove | Toaster | Toaster Oven
  • 4 tbsp. First Watch Granola
  • 2 Slices of Brioche Bread
  • 6 tbsp. Ricotta Cheese, whipped
  • 1/2 c. Fresh Strawberries, quartered
  • 1/2 c. Fresh Mangos, diced
  • 1/4 c. Fresh Blackberries
  • 1/4 c. Fresh Blueberries
  • 2 tbsp. Honey
  • Toast the brioche.
  • Slice toast vertically into 3 pieces and spread evenly with whipped ricotta.
  • Place toast in the center of a plate, making sure to retain shape.
  • Using a spoon, carefully lay strawberries in a horizontal line across the top of the toast.
  • Repeat with the diced mango, below the strawberries, and then with the blackberries and blueberries below the mango.
  • Sprinkle granola over the top of the toast, then drizzle evenly with honey and serve immediately.

Creamy Polenta🌐

Total time: 30 min
Servings: 2
Equipment: Stove
  • 2 c. Vegetable Broth
  • 1 Bay Leaves
  • 1/4 c. Cornmeal
  • 2 tbsp. Salted Butter
  • 1/4 c. Parmesan Cheese
  • 1/8 tsp. Salt & Black Pepper
  • In a medium pot, combine the broth and bay leaf and bring to a boil.
  • Whisk the cornmeal into the boiling water, reduce the heat to medium, and cook, stirring constantly, for 15–20 minutes, until it has the consistency of scrambled eggs.
  • Remove the polenta from the heat and stir in the butter and Parmesan. Season the polenta with salt and pepper. Eat it as is or serve it as a side dish.

Edamame & Veggie Rice Bowl🌐

Total time: 35 min
Servings: 2
Equipment: Oven
Crispy Rice
  • 2 c. Cooled Rice
  • 1 tbsp. Olive Oil
  • 1/4 tsp. Garlic Powder
  • 1/8 tsp. Salt
Bowl
  • 1 c. Cooked Edamame
  • 1/2 c. Cucumbers, thinly sliced
  • 2 c. Coleslaw Mix
Dressing
  • 3 tbsp. Tamari | Soy Sauce
  • 1 tbsp. Creamy Peanut Butter
  • 2 tbsp. Rice Vinegar
  • 1 tbsp. Sesame Oil | Avocado Oil
  • 1 tbsp. Honey | Maple Syrup
  • 1/2 tsp. Fresh Ginger, grated
  • Preheat the oven to 425°F. Spread the rice on a baking sheet and toss with olive oil, garlic powder, and salt.
  • Bake for 20–25 minutes, stirring once, until the rice is golden and crispy.
  • In a small bowl, whisk together the soy sauce, peanut butter, rice vinegar, sesame oil, maple syrup, and ginger.
  • Divide the crispy rice between two bowls. Top with edamame, cabbage, and cucumbers. Drizzle with peanut sauce.

Cajun Sweet Potatoes🌐

From Jamie Oliver's 5 Ingredients
Total time: 69 min
Servings: 4
Equipment: Oven
  • 4 Orange Sweet Potatoes
  • 1 Garlic Bulbs
  • 1 tsp. Cooking Oil
  • 1 tsp. Red Wine Vinegar
  • 1 tsp. Cajun Seasoning
  • 1/8 tsp. Sea Salt & Black Pepper
  • 3/4 c. Greek Yogurt
  • 4 Green Onions
  • 1 tsp. Cooking Oil
  • Preheat the oven to 350°F. Quickly scrub the sweet potatoes clean, then slice into 1¼-inch rounds.
  • Place in a 10×12-inch roasting pan with the whole unpeeled garlic bulb, and toss with 1 teaspoon each of olive oil and red wine vinegar, a pinch of sea salt and black pepper, and the Cajun spice. Arrange in a flat layer and roast for 1 hour, or until soft, gnarly, and caramelized.
  • Once done, squeeze all the soft, sweet, creamy, mild roasted garlic out of the skins into the yogurt, mash together, then season to perfection.
  • Trim and finely slice the scallions. Spoon the yogurt across a plate or platter, stack the sweet potato on top, drizzle with a teaspoon of extra virgin olive oil, sprinkle over the scallions, dish up and enjoy.

Katy's Greek Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 12 min
Servings: 2
  • 1/4 c. Everyday Dressing
  • 1 c. Kalamata Olives
  • 1 Cucumbers
  • 1 Avocados
  • 2 Tomatoes
  • 1 Green Bell Peppers
  • 1/2 Red Onions
  • Dice the cucumber, avocado, tomatoes, green pepper and red onion. Mix together.
  • Serve with the Everyday Dressing.

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.

Naked Salad Tunisienne🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 18 min
Servings: 4
  • 1 Small Red Onions
  • 2 Fresh Plum Tomatoes
  • 1 Green Apples
  • 1 English Cucumbers
  • 1 oz. Fresh Mint Leaves
  • 3 tsp. Extra Virgin Olive Oil
  • 2 tsp. Red Wine Vinegar
  • 1/8 tsp. Sea Salt & Black Pepper
  • Peel the onion, quarter and seed the tomatoes, core the apple and trim the cucumber, then take care to very finely dice everything.
  • Pick the baby mint leaves and reserve for garnish, then very finely chop the rest, discarding the stems.
  • Dress everything with 3 teaspoons of extra virgin olive oil and 2 teaspoons of red wine vinegar, then season to perfection with sea salt and black pepper and scatter over the reserved mint leaves. Great served with warm flatbreads.

Dinner

Fragrant Spiced Rice🌐

Total time: 15 min
Servings: 4
Equipment: Stove
  • 2 tbsp. Coconut Oil
  • 1 Bay Leaves
  • 6 Cardamom Pods
  • 1 Cinnamon Sticks
  • 1 tsp. Turmeric
  • 1 tbsp. Cumin Seeds
  • 1/2 tsp. Curry Powder | Chili Powder, to taste
  • 1 Onions, minced
  • 2 Garlic Cloves, minced
  • 4 c. Brown Rice, cooked
To Taste
  • 1/3 c. Fresh Cilantro
  • 1/8 tsp. Salt & Black Pepper
  • In a large sauté pan, heat the oil over medium heat. Add the bay leaf, cardamom pods, cinnamon stick, cumin seeds and curry or chili powder, if using. Warm the spices gently until they become fragrant.
  • Add the onion and sauté for 7–10 minutes until translucent. Add the garlic and cook another few minutes before adding the rice.
  • Stir frequently until the rice is fully heated through and completely coated in the spices.
  • Take off the heat. Transfer to a serving dish and top with the cilantro leaves.

Rummaniyeh🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 60 min
Servings: 4
Equipment: Broiler & Stove
  • 2 Eggplants
  • 4 Garlic Cloves
  • 1 tbsp. Baharat Spice Mix
  • 6 Brown Lentils, dried
  • 1 Large Pomegranate, ripe
  • Quarter the eggplants, then cook for 6 minutes under a hot broiler, or until softened and lightly charred, turning regularly. Remove to a board and roughly chop.
  • Peel and finely slice the garlic, plate it in a large non-stick frying pan on a medium heat with 1 tablespoon of olive oil and fry until lightly golden, then remove half to a plate for garnish.
  • Add half the chopped eggplant to the pan with the rest of the garlic, along with the spice mix, cook for a few minutes, then add the lentils and 6 cups of water.
  • Halve the pomegranate, then, holding one half cut-side down in the palm of your hand, bash the back with a spoon so all the seeds tumble out into a bowl and a good squeeze of juice. Squeeze the rest of the juice into the pan, then simmer on medium for 45 minutes, or until the lentils are tender.
  • When the time's up, add the rest of the eggplant and most of the pomegranate seeds to the pan, stir well, then taste and season to perfection with sea salt and black pepper. Divide between plates, scatter with the crispy garlic and remaining pomegranate seeds, and finish with a drizzle of extra virgin olive oil, if you like. Delicious served with pita bread and fresh herbs, if you have any.

Pan-Fried Haddock🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 18 min
Servings: 4
Equipment: Stove
  • 1 tbsp. Cooking Oil
  • 4 Garlic Cloves, finely chopped
  • 4 tbsp. Capers
  • 4 Skinless Haddock Tenderloin Fillets, 6-ounces each
  • 2 Lemons, juiced and zested
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
To Serve
  • 4 c. Mixed Baby Greens
  • 2 tsp. Extra Virgin Olive Oil
  • 2 tsp. Balsamic Vinegar
  • In a large skillet over medium-high heat, heat oil, garlic and capers. Cook until the garlic becomes fragrant, about 3 minutes.
  • Add the fish and lemon zest, and cook each side for 5 minutes until it browns and is cooked throughout. Drizzle with fresh lemon juice on top, season to taste with salt and pepper, and serve with cooked capers and garlic.
  • Serve alongside mixed greens, olive oil, and balsamic vinegar.

Fire-Roasted Tomato Soup🌐

If you don't have a grill, you can roast the tomatoes in the oven. Preheat the oven to 400°F. Halve the tomatoes lengthwise, drizzle them with olive oil, and place them cut-side up on a parchment-lined sheet pan. Bake them, without flipping over, for 30–35 minutes. Transfer to a bowl, cover, and peel as directed.
Total time: 65 min
Servings: 4
Equipment: Grill & Stove & Blender | Immersion Blender
  • 6 Roma Tomatoes
  • 3 tbsp. Cooking Oil, divided
  • 1 c. Onions, diced
  • 2 Large Garlic Cloves, minced
  • 4 c. Whole Milk
  • 1/4 c. Fresh Basil, thinly sliced
  • 1/8 tsp. Salt & Black Pepper
  • Heat the grill to 450°F.
  • Drizzle the whole tomatoes with 1 tablespoon of olive oil and throw them on the grill. Cook the tomatoes for 12–15 minutes, turning every 2 minutes, until charred around the edges and soft in the middle.
  • Put the roasted tomatoes in a large bowl and cover very tightly with plastic wrap. Let the tomatoes sit for 10 minutes, then peel off and discard the skin.
  • Warm a large pot over medium-high heat. Add 2 tablespoons of olive oil and the onion and sauté for 5 minutes, or until softened. Add the garlic and cook for another minute.
  • Add the tomatoes and milk, reduce the heat to medium-low, and simmer for 20 minutes (do not boil!).
  • Remove from the heat, add the basil, and blast the whole thing with an immersion blender. (Or do this in a regular blender, but take the steam vent out of the center of the lid and cover the hole with a towel.)
  • Taste the soup and season with salt and pepper until it tastes good. Serve hot.

Sides

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
  • 1/4 c. Plain Coconut Milk | Plain Coconut Yogurt
  • 1 tbsp. Apple Cider Vinegar | Lemon Juice
  • 1/8 tsp. Sea Salt & Black Pepper
  • Mix all ingredients together in a large bowl.
  • Refrigerate until ready to use.
  • Serve with hot meals.

Oven Roasted Asparagus🌐

Total time: 15 min
Servings: 2
Equipment: Oven
  • 1 c. Asparagus Spears
  • 1 tsp. Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Preheat the oven to 425°F.
  • Place the trimmed asparagus in an even layer on a baking sheet and drizzle it with olive oil. Roll the stalks in the oil to ensure it coats every inch. Top with salt and pepper.
  • Place the asparagus in the center rack in the oven, and bake it for 10–12 minutes. When it is fork-tender, it’s done cooking.

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.
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Debug Logs 
06/21/2026: Building feast.
06/21/2026: Old feast was found.
Note that all nutrient targets units are in g/week.
Total nutrient targets RDA:
[Fatty_Acids_Total_Saturated, 0]
[Sodium_Na, 10.5]
[Energy_KCalorie, 13701.261526331897]
Total nutrient targets TUL:
[Fatty_Acids_Total_Saturated, 155.55555555555554]
[Sodium_Na, 16.1]
[Energy_KCalorie, 15400]
06/21/2026: Returning on day feast.
------------ Breakfast ------------
Nutrient targets RDA for Breakfast:
[Sodium_Na, 3.31578947368421]
[Energy_KCalorie, 4326.714166210072]
Nutrient targets TUL for Breakfast:
[Fatty_Acids_Total_Saturated, 49.122807017543856]
[Sodium_Na, 5.08421052631579]
[Energy_KCalorie, 4863.157894736842]
------------ Lunch ------------
Nutrient targets RDA for Lunch:
[Sodium_Na, 2.763157894736842]
[Energy_KCalorie, 3605.5951385083936]
Nutrient targets TUL for Lunch:
[Fatty_Acids_Total_Saturated, 40.935672514619874]
[Sodium_Na, 4.236842105263158]
[Energy_KCalorie, 4052.6315789473683]
------------ Dinner ------------
Nutrient targets RDA for Dinner:
[Sodium_Na, 3.8684210526315788]
[Energy_KCalorie, 5047.833193911752]
Nutrient targets TUL for Dinner:
[Fatty_Acids_Total_Saturated, 57.30994152046783]
[Sodium_Na, 5.931578947368421]
[Energy_KCalorie, 5673.684210526316]
------------ Sides ------------
Nutrient targets RDA for Sides:
[Sodium_Na, 0.5526315789473684]
[Energy_KCalorie, 721.1190277016788]
Nutrient targets TUL for Sides:
[Fatty_Acids_Total_Saturated, 8.187134502923975]
[Sodium_Na, 0.8473684210526317]
[Energy_KCalorie, 810.5263157894736]