Egg Ribbon Salad, Spiced Lentils, Baked Banana Porridge, Super Green Spaghetti, Cooked Edamame, Cooled Rice, Edamame & Veggie Rice Bowl, Moroccan-Style Vegetable Salad, Fried Cabbage and Egg Noodles, Everything Seasoning, Microgreens Salad, Spaghetti w/ Lemon, Tasty Chickpea Soup, Crispy Tostadas, Guacamole, Tostada Shells, Boiling Kettle Water, Sweet Pea Orecchiette, Pasta Fresca, Dal, Cooked Quinoa, Quinoa Tabouli, Cauliflower Mash, Roasted Broccoli ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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Prep

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.

Everything Seasoning🌐

aka: Everything (but the) Bagel Seasoning.
Total time: 5 min
Servings: 2 oz.
  • 2 tsp. Light Sesame Seeds
  • 1 tsp. Dark Sesame Seeds
  • 1/2 tsp. Flaky Sea Salt | Coarse Sea Salt
  • 1 tsp. Garlic Powder
  • 1 tsp. Onion Powder
  • In a small bowl, mix all of the ingredients together.
  • Store in an airtight container.

Guacamole🌐

Total time: 10 min
Servings: 4 oz.
Equipment: Potato Masher
  • 1 Avocados, diced
  • 1/2 Limes, juiced
  • 1 tbsp. Red Onions, minced
  • 1 tbsp. Tomatoes, diced
  • 1/2 tbsp. Fresh Cilantro, chopped
  • 1/8 tsp. Salt
  • In a medium bowl, combine the avocado, lime juice, red onion, tomato, cilantro, and salt and mash it all together using a potato masher until it's smooth.
  • Taste the guacamole and add a little more lime juice and salt to suit your taste.

Tostada Shells🌐

Total time: 15 min
Servings: 4
Equipment: Oven
  • 4 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 Ribbon Salad🌐

From Jamie Oliver's 5 Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove
  • 7/4 oz. Sliced Bresaola, finely sliced
  • 4 Eggs
  • 2 Fresh Mixed-Color Endives
  • 1 Lemons
  • 1/3 oz. Parmesan Cheese
  • 1 tbsp. Cooking Oil, divided
  • 1/8 tsp. Sea Salt & Black Pepper
  • Arrange the bresaola slices on your plates. Beat the eggs well. Get a 10-inch non-stick frying pan nice and hot on a medium heat, then add a drizzle of olive oil and wipe it around and out with a ball of paper towel.
  • Pour in just enough egg to thinly cover the base of the pan, swirling it up around the sides and pouring any excess back into your bowl, almost like an egg pancake.
  • As soon as it's set, use a rubber spatula to ease it away at the sides, and out onto a board. Repeat with the remaining egg. Cool, roll up, and finely slice.
  • Trim and finely slice the endives. Dress with the lemon juice and ½ a tablespoon of extra virgin olive oil, then toss with the egg ribbons, taste, and season to perfection with sea salt and black pepper.
  • Pile everything in the center of the bresaola, shave over the Parmesan, then finish with a little extra virgin olive oil.

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.

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.

Lunch

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.

Moroccan-Style Vegetable Salad🌐

Total time: 12 min
Servings: 4
  • 2 Potatoes, boiled, sliced
  • 1 Cucumbers, thinly sliced
  • 3 Mixed-Color Bell Peppers, seeded and thinly sliced
  • 8/3 c. Black Olives
Seasoning
  • 1 Fresh Red Chilies, chopped
  • 1/8 tsp. Salt
Dressing
  • 4 Garlic Cloves, chopped
  • 3 Green Onions, sliced
  • 4 tsp. Extra Virgin Olive Oil
  • 1 tsp. White Wine Vinegar
  • 1 Lemons, juiced, to taste
  • 1 tbsp. Fresh Mint Leaves, chopped
  • 1 tbsp. Fresh Cilantro, chopped
  • Arrange the cucumber, potato and pepper slices and the pitted olives on a serving plate or in a dish.
  • Sprinkle the chopped fresh chilli over the salad and season with salt, if you like. (Olives tend to be very salty.)
  • Sprinkle the garlic, spring onions, olive oil, white wine vinegar and lemon juice over the salad. Chill before serving, sprinkled with the chopped mint leaves and coriander leaves.

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.

Microgreens Salad🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 35 min
Servings: 2
Equipment: Stove
  • 3 tbsp. Everything Seasoning
  • 1/2 c. Balsamic Vinegar
  • 1/4 c. Honey | Maple Syrup
  • 4 c. Romaine Lettuce, chopped
  • 1 c. Microgreens, of your choice
  • 1 c. Cherry Tomatoes, chopped
  • 2 tbsp. Fresh Basil Leaves, sliced thin
  • 1 Lemons, juiced
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • To a small saucepan, add balsamic vinegar and honey (or maple syrup), turn the heat to medium, and bring to a simmer.
  • Once bubbling, reduce heat to medium-low and simmer until the mixture is reduced by half, about 10 minutes. Remove from heat and set aside to cool.
  • In a large bowl, add the next 4 ingredients (romaine lettuce through basil).
  • In a separate bowl, combine the lemon juice and extra virgin olive oil. Toss into the salad and add Everything Seasoning, salt and pepper. Mix well.

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.

Dinner

Tasty Chickpea Soup🌐

From Jamie Oliver's 5 Ingredients Mediterranean
Total time: 35 min
Servings: 4
Equipment: Stove
  • 10 oz. Mixed Vegetables, onion, carrot and celery
  • 1 tsp. Mixed Spice, plus extra to serve
  • 30 oz. Canned Chickpeas
  • 28 oz. Canned Plum Tomatoes
  • 7 oz. Assorted Pastas, dried
  • Tip the mixed veg into a large, deep pan on a medium heat with 1 tablespoon of olive oil and the mixed spice. Cook for 10 minutes, or until golden, stirring regularly.
  • Tip in the chickpeas (juices and all), then scrunch in the tomatoes through clean hands, followed by 2 cans' worth of water and the pasta, snapping any bigger bits as you go. Bring to a boil, then reduce to a simmer and leave to blip away for 20 minutes, or until thickened and reduced, stirring and mashing occasionally, and adding splashes of water, if needed.
  • Season to perfection with sea salt and black pepper, and serve with a drizzle of extra virgin olive oil and an extra pinch of mixed spice, if you like.

Crispy Tostadas🌐

Total time: 25 min
Servings: 2
Equipment: Microwave | Stove
  • 4 Tostada Shells
  • 1/4 c. Guacamole
  • 1/2 c. Refried Beans
  • 1/4 c. Tomatoes, diced
  • 2 tbsp. Shredded Mozzarella Cheese
  • 1/4 c. Sour Cream
  • Heat the refried beans in the microwave on medium-high for about 1 minute, stop and stir them, then cook them for another minute or until hot.
  • Spread the beans on all 4 tostadas and top each with tomato and mozzarella. Put one tostada on top of the other to make two double-stack tostadas. Top each stack with guacamole and sour cream, if using.

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.

Pasta Fresca🌐

Total time: 20 min
Servings: 4
Equipment: Stove
  • 12 oz. Penne Pasta
  • 1 tbsp. Extra Virgin Olive Oil
  • 1/2 Red Onions, thinly sliced
  • 1/8 tsp. Salt & Black Pepper
  • 6 Garlic Cloves, pressed or minced
  • 1 lb. Roma Tomatoes, seeded then chopped
  • 5 oz. Fresh Baby Spinach, roughly chopped if leaves are large
  • 1/4 c. Balsamic Vinaigrette, NOT balsamic vinegar
  • 2 tbsp. Balsamic Vinaigrette, NOT balsamic vinegar
To Garnish
  • 1 tbsp. Parmesan Cheese | Feta Cheese
  • Bring a large pot of water to a boil then season generously with salt and add penne. Cook until al dente then drain pasta and set aside. Keep the cooking pot out as you’ll use it again at the end.
  • When the pasta is halfway done, heat extra virgin olive oil in a large skillet over a hot medium heat. Add red onion, season with salt and pepper, then sauté until crisp-tender, 3–4 minutes.
  • Add garlic then sauté until very fragrant and light golden brown, 1–2 minutes, being very careful to not let it burn.
  • Add tomatoes then sauté until they begin to soften, 1 minute, using the juices to help scrape up any brown bits from the bottom of the skillet.
  • Add baby spinach, then sauté until it begins to wilt, 1 minute. If pasta is still cooking at this time, remove the skillet from heat, so spinach doesn’t overcook.
  • Place the pasta cooking pot back over low heat then add Balsamic Vinaigrette, drained pasta, and spinach mixture then stir until the dish is heated through and spinach is tender.
  • Scoop into bowls, then top with Parmesan or feta cheese.

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.

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

Cauliflower Mash🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 20 min
Servings: 2 c.
Equipment: Blender
  • 1 Cauliflower Heads
  • 1 tbsp. Cooking 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.

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.
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Debug Logs 
08/16/2026: Building feast.
08/16/2026: 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, 13659.803116420673]
Total nutrient targets TUL:
[Fatty_Acids_Total_Saturated, 155.55555555555554]
[Sodium_Na, 16.1]
[Energy_KCalorie, 15400]
08/16/2026: Returning on day feast.
------------ Breakfast ------------
Nutrient targets RDA for Breakfast:
[Sodium_Na, 3.31578947368421]
[Energy_KCalorie, 4313.622036764423]
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, 3594.6850306370193]
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, 5032.559042891827]
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, 718.9370061274038]
Nutrient targets TUL for Sides:
[Fatty_Acids_Total_Saturated, 8.187134502923975]
[Sodium_Na, 0.8473684210526317]
[Energy_KCalorie, 810.5263157894736]