Egg, Bean, and Chorizo Tostada w/ Salsa Verde, Tostada Shells, Spiced Lentils, Super Green Spaghetti, Beef, Beets, & Horseradish, Spinach & Strawberry Salad, Potato and Green Bean Salad, Black Bean Fajita Skillet, Versatile One-Pan Veggies, Digestive Slaw, Naked Salad Tunisienne, Tahini Carrot Slaw, Tomato Vegetable Soup, Dal, Creamy Pasta w/ Asparagus & Peas, Hot Dogs, Boiling Kettle Water, Sweet Pea Orecchiette, Cooked Quinoa, Quinoa Tabouli, Spaghetti w/ Lemon, Raw Sauerkraut, Tropical Scented Fruit Salad, Roasted Broccoli, Sauteéd Zucchini ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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Shopping List

Prep

Tostada Shells🌐

Total time: 15 min
Servings: 2
Equipment: Oven
  • 2 Corn Tortillas
  • 1 tsp. Olive Oil
  • 1/8 tsp. Fine Salt, to taste
  • Preheat the oven to 400°F. Spray two large baking sheets with cooking spray.
  • Lightly brush or spray both sides of the tortillas with olive oil or cooking spray and place in a single layer on the prepared baking sheets. Lightly season with salt.
  • Bake for 5 minutes, flip them over, and bake for another 4–5 minutes until the tortillas are crispy like a tortilla chip.
  • Remove from the oven and serve with toppings such as refried beans, shredded cheese, chicken tinga, carnitas, or ground beef.

Boiling Kettle Water🌐

Total time: 5 min
Servings: 1 c.
Equipment: Stove
  • 1 c. Water
  • Boil the water in a kettle.

Cooked Quinoa🌐

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

Breakfast

Egg, Bean, and Chorizo Tostada w/ Salsa Verde🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 2 Tostada Shells, 6"
  • 1 c. Refried Beans w/ Chorizo
  • 2 Eggs, fried
  • 1 Avocados, ripe but firm, peeled and sliced
  • 6 Cherry Tomatoes
  • 1/3 c. Salsa Verde
  • 1 tbsp. Cooking Oil
  • 1/8 tsp. Sea Salt & Black Pepper
  • While the tostadas cook, place refried beans into a small pot and heat on medium heat, stir occasionally.
  • Place another pan to medium. Place a generous amount of butter, olive oil or ghee into hot pan, allow to melt and swirl so bottom of pan is generously covered.
  • Crack eggs into pan and cook until the whites are firm but the eggs are runny, or to your liking.
  • While eggs cook, spread beans onto warm tortillas, slice avocado and tomatoes.
  • Top beans with eggs, add avocado slices, tomatoes and garnish with salsa verde.
  • Sprinkle with sea salt and pepper, serve!

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.

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.

Lunch

Beef, Beets, & Horseradish🌐

From Jamie Oliver's 5 Ingredients
Total time: 14 min
Servings: 2
  • 11/2 oz. Mixed-Color Baby Beets
  • 3 tbsp. Creamy Horseradish
  • 3 tsp. Reduced-Fat Crème Fraîche
  • 7/4 oz. Watercress
  • 3/2 oz. Bresaola
  • 2 tsp. Extra Virgin Olive Oil, divided
  • 1 tsp. Red Wine Vinegar
  • 1/8 tsp. Sea Salt & Black Pepper
  • Scrub the beets clean, reserving any nice leaves, then finely slice into matchsticks with good knife skills or using the julienne cutter on a mandolin (use the guard!).
  • Dress the beets with 1 teaspoon each of extra virgin olive oil and red wine vinegar, the horseradish, and crème fraîche, then season to perfection with sea salt and black pepper. Delicately toss with the watercress and any reserved beet leaves.
  • Divide up the bresaola between your plates, followed by the beet salad, then drizzle with 1 teaspoon of extra virgin olive oil, and serve.

Spinach & Strawberry Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 10 min
Servings: 3
  • 1 c. Fresh Strawberries, diced
  • 1 c. Cucumbers, peeled and diced
  • 1 Avocados, pitted, peeled and diced
  • 3 c. Fresh Baby Spinach, chopped
  • 1/4 c. Pumpkin Seeds
  • 1 tbsp. Balsamic Vinegar
  • Add all ingredients into a salad bowl, toss, and enjoy.

Potato and Green Bean Salad🌐

Do not overcook the potatoes! To avoid overcooking check potatoes every few minutes. Time will depend on size of potatoes but usually it's between 8–12 minutes. If you happen to err on the side of under cooked potatoes, no worries! Instead of rinsing potatoes under cold water, simply cover colander with a clean dish towel and allow potatoes to steam in their own heat for 2–3 minutes, then rinse.
Total time: 20 min
Servings: 2
Equipment: Stove
  • 3/2 lb. New Potatoes, cut round potatoes into quarters, fingerlings in half
  • 1 c. Fresh Green Beans, trimmed and cut into 2” pieces
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/8 tsp. Sea Salt, to taste
  • 1/8 tsp. Black Pepper, to taste
  • 3 tbsp. Pine Nuts, toasted
  • Place 1 teaspoon salt in large pot of water and bring to a boil.
  • Use a knife to quarter 'new' or small yukon potatoes, or slice fingerlings in half. Carefully add potatoes to water and boil until a fork goes in fairly easily, but potatoes are still firm, 8–12 minutes.
  • When you can pierce potatoes with a fork fairly easily but potatoes are still firm, add asparagus to water and blanche for three minutes.
  • Pour into a colander and very quickly rinse with cold water to stop cooking process or you will end up with mushy potatoes.
  • Pour asparagus to potatoes into a bowl, lightly drizzle with olive oil, sprinkle with sea salt and pepper. Toss with pine nuts and serve.

Black Bean Fajita Skillet🌐

You can easily take your bowl up a notch by adding some cheese, sour cream or another tasty topping.
Total time: 15 min
Servings: 2
  • 1 tbsp. Cooking Oil
  • 12 oz. Fajita Vegetables, sliced, bell peppers & onions
  • 15 oz. Canned Black Beans, rinsed
  • 1/2 tsp. Taco Seasoning (salt-free Southwest-style seasoning blend)
  • 1/8 tsp. Kosher Salt
  • 1/4 c. Shredded Cheddar Cheese
  • Heat oil in a large skillet over medium heat. Add fajita vegetables and sauté until tender, about 10 minutes.
  • Stir in black beans, seasoning and salt; cook, stirring, until heated through, about 1 minute.
  • Divide the vegetables and beans between two bowls and top each with 2 tablespoons cheese, if using.

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.

Digestive Slaw🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 15 min
Servings: 2
  • 2 c. Cabbage, shredded
  • 1 c. Carrots, shredded
  • 1 tbsp. Apple Cider Vinegar
  • 1 tbsp. Maple Syrup
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • Toss all ingredients and serve.

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.

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.

Dinner

Tomato Vegetable Soup🌐

Total time: 40 min
Servings: 6
Equipment: Stove
  • 1 tbsp. Cooking Oil
  • 2 c. Onions, diced
  • 1 c. Celery, diced
  • 15 oz. Crushed Tomatoes
  • 2 c. White Potatoes, diced
  • 1 c. Frozen Mixed Diced Carrots, Peas, and Corn
  • 12 c. Water
  • 1/4 tsp. Salt & Black Pepper
  • 15 oz. Canned Chickpeas, for protein
  • Warm a large pot over medium-high heat. Add the oil, onion, celery and cook for 5 minutes.
  • Throw in the tomatoes, potatoes, frozen vegetables, and water. Bring to a boil, then reduce the heat to low and simmer for 20 minutes, or until the potatoes are tender.
  • Taste the soup and season it with salt and pepper as you see fit.

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.

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.

Hot Dogs🌐

Total time: 10 min
Servings: 4
  • 4 Hot Dogs
  • 4 Hot Dog Buns
  • Cook hot dogs according to package instructions.
  • Place hot dogs in buns. Serve with toppings, if desired.

Sweet Pea Orecchiette🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 30 min
Servings: 4
Equipment: Stove
  • 1 c. Boiling Kettle Water
  • 5/4 lb. Potatoes
  • 1 c. Green Onions
  • 12 oz. Frozen Green Peas
  • 10 oz. Orecchiette, dried
  • 3 oz. Pecorino Cheese, plus extra to serve
  • 2 tbsp. Olive Oil
  • Peel the potatoes and chop into ½-inch cubes, trim and slice the scallions, then place in a large non-stick frying pan on a high heat with 2 tablespoons of olive oil and 1 cup of boiling kettle water.
  • Reduce to a simmer, then cover and cook for 15 minutes, or until the potatoes are just tender, adding the peas for the last 5 minutes, stirring occasionally.
  • Meanwhile, cook the pasta in a pan of boiling salted water according to package instructions, then drain, reserving a cupful of starchy cooking water.
  • Tip the drained pasta into the pea and potato pan, finely grate in the pecorino, then toss together, adding splashes of cooking water to loosen, if needed.
  • Season to perfection, and finish with an extra grating of pecorino and a drizzle of extra virgin olive oil, if you like.

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.

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.

Sides

Raw Sauerkraut🌐

Total time: 0 min
Servings: 4
  • 4 oz. Sauerkraut
  • Enjoy!

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.

Roasted Broccoli🌐

Total time: 25 min
Servings: 2
Equipment: Oven
  • 2 c. Broccoli
  • 2 tbsp. Cooking Oil
  • 1/4 tsp. Salt & Black Pepper
  • Preheat oven to 400°F. Cut the broccoli into pieces.
  • Toss the florets and stem pieces with oil, then transfer to a baking sheet.
  • Season with salt and pepper and roast in the preheated oven for 20 minutes.

Sauteéd Zucchini🌐

Total time: 10 min
Servings: 2
Equipment: Stove
  • 1 tsp. Olive Oil
  • 1 Fresh Zucchini
  • 1 Garlic Cloves, crushed
  • 1/8 tsp. Salt & Black Pepper, to taste
  • 1/4 Lemons, juiced, to taste
  • Heat the oil in a large skillet or frying pan over medium-high heat.
  • Wash and dry the zucchini, then slice into ⅓-inch thick slices.
  • Sauté the zucchini for 7–10 minutes, tossing regularly to ensure even cooking.
  • Add the crushed garlic and cook for another minute then season with salt, pepper, and lemon.
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Debug Logs 
08/02/2026: Building feast.
08/02/2026: Old feast was found.
07/10/2026: Building feast.
07/12/2026: Building feast.
07/10/2026: Old feast was found.
07/10/2026: Returning old feast.
07/12/2026: Old feast was found.
07/12/2026: Returning old feast.
07/20/2026: Building feast.
07/19/2026: Building feast.
07/05/2026: Building feast.
07/15/2026: Building feast.
07/26/2026: Building feast.
07/19/2026: Old feast was found.
07/19/2026: Returning old feast.
07/26/2026: Old feast was found.
07/26/2026: Returning old feast.
07/15/2026: Old feast was found.
07/15/2026: Returning old feast.
07/20/2026: Old feast was found.
07/20/2026: Returning old feast.
07/05/2026: Old feast was found.
07/05/2026: Returning old feast.
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, 13535.227334672005]
Total nutrient targets TUL:
[Fatty_Acids_Total_Saturated, 155.55555555555554]
[Sodium_Na, 16.1]
[Energy_KCalorie, 15400]
08/02/2026: Returning on day feast.
------------ Breakfast ------------
Nutrient targets RDA for Breakfast:
[Sodium_Na, 3.31578947368421]
[Energy_KCalorie, 4274.282316212212]
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, 3561.901930176843]
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, 4986.6627022475805]
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, 712.3803860353686]
Nutrient targets TUL for Sides:
[Fatty_Acids_Total_Saturated, 8.187134502923975]
[Sodium_Na, 0.8473684210526317]
[Energy_KCalorie, 810.5263157894736]