French Toast, Frittata Base, Spiced Lentils, Fried Cabbage and Egg Noodles, Creamy Polenta, Hefty Veggie Wrap, Pan Roasted Vegetables , Carrot & Grain Salad, Tomato & Avocado Salsa w/ Cucumber, Tahini Carrot Slaw, Versatile One-Pan Veggies, Lemon and Parmesan Capellini, Creamy Pasta w/ Asparagus & Peas, Curried Mung Bean Soup, Soaked Mung Beans, Chili Oil, Eggplant Penne Arrabbiata, Dal, Spaghetti w/ Lemon, Cooked Quinoa, Quinoa Tabouli, Tropical Scented Fruit Salad, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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Prep

Frittata Base🌐

Total time: 5 min
Servings: 1 c.
  • 2 Eggs
  • 1/4 c. Milk, whole
  • 1/4 c. Heavy Cream
  • 1/8 tsp. Sea Salt
  • In a medium bowl, beat the eggs with a whisk until the whites and yolks are fully combined.
  • Whisk in the milk, cream, and salt until the mixture is uniform in color and texture.
  • Store in the fridge for up to 3 days.

Pan Roasted Vegetables 🌐

Total time: 45 min
Servings: 2 c.
Equipment: Oven
  • 1/2 c. Fresh Zucchini, diced
  • 12 Cherry Tomatoes
  • 1/2 c. Red Bell Peppers, diced
  • 1/2 c. Red Onions, diced
  • 1/2 c. Orange Sweet Potatoes, diced
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Salt & Black Pepper
  • Preheat the oven to 400°F. Line a sheet pan with parchment paper.
  • In a large bowl, combine the zucchini, tomatoes, bell pepper, onion, and sweet potato. Add the olive oil and season with salt and pepper. Stir or toss to mix evenly.
  • Spread the vegetables out on the lines sheet pan. Roast them in the oven for 12 minutes, flip them over, and continue roasting for 15–20 minutes longer, until they're tender.

Soaked Mung Beans🌐

Total time: 0 min
Servings: 2 c.
  • 1 c. Mung Beans, dried
  • Soak the mung beans for 12-24 hours then rinse.

Chili Oil🌐

Total time: 0 min
Servings: 2 fl oz.
Equipment: Stove
  • 6 Fresh Mixed-Color Chilies
  • 1/4 c. Cooking 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.

Cooked Quinoa🌐

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

Breakfast

French Toast🌐

Total time: 20 min
Servings: 2
Equipment: Oven & Stove
  • 1/2 c. Frittata Base
  • 4 Slices of Sourdough Bread
  • 2 tbsp. Maple Syrup
  • 1 tbsp. Cooking Oil
  • 1/4 c. Pecans
  • 2 Smoked Bacon Slices
  • Preheat the oven to 350°F
  • Dip the bread in the frittata base and let it soak for about 1 minute.
  • In a large ovenproof skillet, heat the oil over medium-high heat.
  • Shake any excess egg mixture off the bread, put the bread in the pan, and cook for 2–3 minutes per side, until the bread turns golden brown. Transfer to the oven for about 10 minutes.
  • Put the bacon in a skillet and cook it until crispy, about 4–5 minutes. Add the pecans and maple syrup to the pan, boil for 1 minute, then remove from the heat.
  • Take the french toast out of the oven, put it on two places, and pour the maple-bacon syrup over the top.

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

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.

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.

Hefty Veggie Wrap🌐

Total time: 5 min
Servings: 2
  • 1 c. Pan Roasted Vegetables
  • 2 12" Whole-Wheat Tortillas
  • 2 tbsp. Sabra Classic Hummus
  • 1 c. Fresh Baby Spinach
  • Spread the hummus evenly on each tortilla.
  • Put the vegetables in the center of each tortilla and top with the spinach.
  • Roll the bottom of each tortilla up over the vegetables, then fold the sides into the center.
  • Pull back on each rolled tortilla to tighten it, then roll forward to finish the wrap.

Carrot & Grain Salad🌐

From Jamie Oliver's 5 Ingredients
Total time: 18 min
Servings: 2
Equipment: Stove
  • 12 oz. Small Mixed-Color Heirloom Carrots
  • 1 Pomegranate
  • 2 oz. Fresh Mint Leaves
  • 8 oz. Mixed Grains, cooked
  • 3/2 oz. Feta Cheese
  • 1 tbsp. Red Wine Vinegar
  • 2 tsp. Cooking Oil
  • Wash the carrots, halve any larger ones, then place in a large cold non-stick frying pan with 1 tablespoon of olive oil and a pinch of sea salt and black pepper. Put on a medium-high heat for 15 minutes, or until golden and tender, tossing regularly.
  • Meanwhile, halve the pomegranate, squeeze the juice from one half through a sieve into a large bowl, add 1 tablespoon of red wine vinegar and 2 teaspoons of extra virgin olive oil. Finely chop the top leafy half of the mint (reserving a few nice leaves), stir into the bowl, then taste and season to perfection.
  • Transfer the carrots to the dressing bowl while you toss the grains in the pan for 1 minute with a splash of water to warm through. Tip into the bowl and mix with the dressed carrots, then divide between your plates.
  • Holding the remaining pomegranate half cut-side down in your fingers, bash the back of it with a spoon so all the seeds tumble over the salads. Crumble or grate over the feta, sprinkle over the reserved mint leaves, and tuck in.

Tomato & Avocado Salsa w/ Cucumber🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 2
  • 1 Avocados, peeled and chopped small
  • 1 c. Cherry Tomatoes, chopped small
  • 1 Lemons, juiced
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Dried Oregano
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 2 tbsp. Fresh Cilantro, chopped
  • 2 Cucumbers, sliced
  • In a large bowl, mix the avocado through cilantro.
  • Serve salsa with sliced cucumbers.

Tahini Carrot Slaw🌐

From Jamie Oliver's 5 Ingredients
Total time: 20 min
Servings: 2
Equipment: Stove & Mortar & Pestle
  • 1 tbsp. Raw Mixed Seeds
  • 1/2 Garlic Cloves
  • 1/2 Lemons
  • 4 oz. Large Mixed-Color Carrots
  • 1 Apples
  • 1/8 tsp. Salt & Black Pepper
  • Toast the seeds in a dry non-stick frying pan on a medium heat until lightly golden, tossing regularly, then remove.
  • Put three-quarters of the seeds into a pestle and mortar with a pinch of sea salt, and pound until fairly fine. Peel and add the garlic, then smash to a paste. Squeeze in the lemon juice, then muddle in 1 tablespoon of extra virgin olive oil and a tiny drebble of red wine vinegar to make a delicious tahini-style dressing.
  • Wash the carrots, then finely slice into matchsticks with a good knife or using the julienne cutter on a mandolin (use the guard!). Core and slice the apples the same way, then toss both with the tahini dressing. Taste, season to perfection with salt and black pepper, then scatter over the remaining seeds.

Versatile One-Pan Veggies🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 1 tsp. Ghee
  • 1/2 Onions, diced
  • 2 tsp. Garlic Cloves, minced
  • 2 c. Dry Cauliflower Rice
  • 2 c. Fresh Spinach, finely chopped or chiffonade
  • 1 tbsp. Turmeric
  • 1/8 tsp. Sea Salt & Black Pepper
  • Heat a large skillet or wok over low-medium heat. Add the ghee and allow it to melt.
  • Add the garlic and onion. Stir intermittently until translucent.
  • Add the cauliflower rice. Stir intermittently for 5–10 minutes, until cauliflower is tender.
  • Add the spinach and stir until just wilted. Remove from heat.
  • Add in the turmeric and stir to combine.
  • Season with salt and pepper and serve.

Dinner

Lemon and Parmesan Capellini🌐

Total time: 15 min
Servings: 2
Equipment: Oven & Stove
  • 2 tbsp. Butter
  • 1 Garlic Cloves, crushed
  • 2 tbsp. Fresh Parsley, chopped
  • 1/2 Small Rustic Baguette
  • 8 oz. Capellini Pasta
  • 1 c. Light Cream
  • 3 oz. Parmesan Cheese, grated
  • 1 Lemons, finely grated rind
  • 1/8 tsp. Salt & Black Pepper
  • Preheat the oven to 400°F. Put the butter in a bowl and beat with the garlic and herbs.
  • Cut the Granary baguette into thick slices and spread them thickly with the flavoured butter.
  • Reassemble the baguette. The garlic herb butter will help to hold the slices together. Wrap in foil, support on a baking sheet and bake for 10 minutes.
  • Meanwhile, cook the pasta in a large pan of lightly salted boiling water. Dried pasta will take 10–12 minutes, fresh about 3 minutes.
  • Pour the cream into another pan and bring to a boil. Stir in the Parmesan and lemon rind. The sauce should thicken in 30 seconds or so.
  • Drain the pasta, return it to the pan and toss with the sauce. Season to taste and sprinkle with a little shopped fresh parsley and more grated lemon rind, if you like. Serve with the hot herb bread.

Creamy Pasta w/ Asparagus & Peas🌐

Total time: 15 min
Servings: 2
Equipment: Stove
  • 8 oz. Fusilli Pasta
  • 6 oz. Frozen Green Peas
  • 1 c. Asparagus Spears, woody ends removed, cut into lengths
  • 1/2 Lemons, zested and juiced
  • 1/2 c. Shredded Cheddar Cheese
  • 1 oz. Chives, for seasoning
  • Cook the pasta following the pack instructions. Two minutes before the end of the cooking time, add the asparagus and peas.
  • Boil everything together for the final 2 mins, then scoop out and reserve a cup of the cooking liquid from the pan before draining the pasta and vegetables.
  • Return the pasta and vegetables to the pan and add the lemon zest, soft cheese and seasoning.
  • Add a squeeze of lemon juice to taste and stir in 2–3 tbsp of the cooking liquid to loosen the sauce.

Curried Mung Bean Soup🌐

Total time: 60 min
Servings: 4
Equipment: Stove
  • 3/2 c. Soaked Mung Beans
  • 4 tbsp. Coconut Oil
  • 1 tbsp. Cumin
  • 1 tsp. Turmeric
  • 1 tsp. Cayenne Pepper
  • 1/2 tsp. Cinnamon
  • 1 c. Onions, diced
  • 3 Garlic Cloves, minced
  • 1 c. Carrots, shredded
  • 5 c. Vegetable Stock
  • 1/8 tsp. Salt & Black Pepper
To Top
  • 1/2 c. Alfalfa Sprouts
  • The night before, put your mung beans to soak in a pan with 6–8 cups of water. When ready to use, drain and rinse the beans. Set aside.
  • Heat the oil in a large saucepan. Add the spices and toast them in the oil until they become nicely fragrant. Add the onions and cook, stirring, for 5–7 minutes. Add the garlic and cook 1–2 minutes more.
  • Add the remaining ingredients, bring to a boil and simmer until the beans are tender, about 45 minutes. Check seasonings and adjust as necessary.

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.

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.

Spaghetti w/ Lemon🌐

Spaghetti is the best type of pasta for this recipe, because the olive oil and lemon juice cling to its long thin strands. If you are out of spaghetti, use another dried long pasta instead, such as spaghettini, linguine or tagliatelle.
Total time: 17 min
Servings: 2
Equipment: Stove
  • 8 oz. Spaghetti Pasta
  • 1 tbsp. Extra Virgin Olive Oil
  • 1 Lemons, juiced
  • 1 Garlic Cloves, cut into very thin slivers
  • 1/8 tsp. Salt & Black Pepper
  • Cook the pasta in a large pan of lightly salted boiling water for 10–12 minutes, until tender, then drain well and return to the pan.
  • Pour the olive oil and lemon juice over the cooked pasta, sprinkle in the slivers of garlic and add seasoning to taste.
  • Toss the pasta over a medium to high heat for 1–2 minutes. Serve immediately in four warmed bowls.

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
  • 1/8 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.

Sides

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
To Serve
  • 1 tbsp. Heavy Whipping Cream, flavored with ginger
  • 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.

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!
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Debug Logs 
07/12/2026: Building feast.
07/12/2026: Old feast was found.
07/12/2026: Returning old feast.
07/15/2026: Building feast.
07/15/2026: Old feast was found.
07/15/2026: Returning old feast.
07/26/2026: Building feast.
07/26/2026: 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, 13537.530910416901]
Total nutrient targets TUL:
[Fatty_Acids_Total_Saturated, 155.55555555555554]
[Sodium_Na, 16.1]
[Energy_KCalorie, 15400]
07/26/2026: Returning on day feast.
------------ Breakfast ------------
Nutrient targets RDA for Breakfast:
[Sodium_Na, 3.31578947368421]
[Energy_KCalorie, 4275.009761184284]
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, 3562.508134320237]
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, 4987.511388048331]
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, 712.5016268640474]
Nutrient targets TUL for Sides:
[Fatty_Acids_Total_Saturated, 8.187134502923975]
[Sodium_Na, 0.8473684210526317]
[Energy_KCalorie, 810.5263157894736]