Egg Bites, Super Green Spaghetti, Boiling Kettle Water, Hot Oatmeal, Fava Bean Salad, Broccoli Salad w/ Peanut Sauce, Peanut Sauce, Creamy Polenta, Everything Seasoning, Microgreens Salad, Bratwurst, Tomato Vegetable Soup, Pasta w/ Sun-Dried Tomatoes, Chili Oil, Eggplant Penne Arrabbiata, Spaghetti w/ Lemon, Linguine w/ Avocado, Tomato, & Lime, Sweet and Sour Cucumber, Apples and Peanut Butter ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌   ͏ ‌  

Weekly Feast

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Prep

Boiling Kettle Water🌐

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

Peanut Sauce🌐

You can substitute with peanut butter with almond or cashew butter.
Total time: 5 min
Servings: 4 fl oz.
  • 1 Garlic Cloves, grated or processed in food processor
  • 3 tbsp. Unsweetened Creamy Peanut Butter
  • 3 tbsp. Cooking Oil
  • 3 tbsp. Honey
  • 2 tbsp. Lime Juice
  • 1 tbsp. Rice Vinegar | Apple Cider Vinegar
  • 1 tsp. Sriracha
  • 1/4 tsp. Sea Salt
  • 1/8 tsp. Dried Ginger
  • Mince garlic and place it in a bowl. Add all other sauce ingredients and whisk until well combined.
  • Pour desired amount of peanut sauce over salad, toss. If you have left over sauce, place in a small bowl and serve on the side.

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.

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.

Breakfast

Egg Bites🌐

From the Root Cause Reset Cookbook by Dr. Isabella Wentz
Total time: 40 min
Servings: 6
Equipment: Oven & Stove
  • 6 Bacon Slices, cooked and chopped
  • 1/3 Yellow Onions, minced
  • 2 Garlic Cloves, minced
  • 1/2 c. Fresh Spinach, sliced
  • 1/8 tsp. Sea Salt & Black Pepper, to taste
  • 6 Eggs
  • 1 tsp. Cooking Oil
  • Preheat the oven to 350°F. Line 12 muffin tins with muffin liners.
  • Melt coconut oil in a pan over medium heat, and add the onion and garlic, until translucent, about 5 minutes.
  • Add onion mixture to a bowl, along with the chopped and cooked bacon, and the eggs. Mix to combine.
  • Pour mixture into lined muffin tins, ¾ full, to allow room for the egg bite to puff.
  • Bake for 30–35 minutes, until the middles are set and not jiggly.

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.

Hot Oatmeal🌐

Total time: 10 min
Servings: 2
  • 1/2 c. Boiling Kettle Water
  • 2 Package Oatmeal
  • Pour the hot water over the Oatmeal. Enjoy!

Lunch

Fava Bean Salad🌐

From Jamie Oliver's Five Ingredients
Total time: 15 min
Servings: 2
Equipment: Stove & Grill
  • 7 oz. Fresh Podded Fava Beans | Frozen Fava Beans
  • 1 oz. Almonds
  • 17 oz. Jarred Roasted Red Peppers
  • 1/2 oz. Fresh Parsley
  • 1 oz. Manchego Cheese
  • 3/2 tbsp. Cooking Oil
  • 1 tbsp. Red Wine Vinegar
  • 1/8 tsp. Sea Salt & Black Pepper
  • 1 tsp. Cooking Oil
  • Boil the beans in a pan of boiling salted water for 3 minutes, then drain and pinch the skins off any larger beans.
  • Toast the almonds in a dry grill pan on a medium heat until lightly golden, tossing regularly, then remove and finely slice.
  • Drain the peppers and open out flat, then char on the hot grill until bar-marked on one side only. Remove and slice ½-inch thick.
  • Finely slice the parsley stalks, pick the leaves, then toss with the fava beans, peppers, 1½ tablespoons of extra virgin olive oil, and 1 tablespoon each of red wine vinegar and brine from the pepper jar. Taste, season to perfection with sea salt and black pepper, and divide between your plates.
  • Finely shave over the cheese with a vegetable peeler, drizzle with 1 teaspoon of extra virgin olive oil, scatter over the almonds, and serve.

Broccoli Salad w/ Peanut Sauce🌐

Be sure to get edamame beans with no shells or you will have a big job ahead of you!
Total time: 5 min
Servings: 2
  • 1/2 c. Peanut Sauce
  • 5 c. Broccoli Crowns, chopped into small pieces
  • 2 c. Frozen Shelled Edamame Beans, cooked and cooled
  • 2 tbsp. Shallots, minced
  • 1/2 c. Dry-Roasted Salted Peanuts, chopped
  • Chop broccoli crowns into small pieces, you need 4–5 cups, place in a bowl.
  • Add thawed edamame and minced shallots, toss and set aside.

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.

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.

Dinner

Bratwurst🌐

Total time: 10 min
Servings: 4
  • 4 Bratwurst Links
  • 4 Brioche Buns
  • Cook bratwurst according to package instructions.
  • Place bratwurst in buns. Serve with toppings, if desired.

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.

Pasta w/ Sun-Dried Tomatoes🌐

If you find the presentation too fussy, you can toss the tomato and raddicchio mixture with the pasta in a large bowl before serving, then sprinkle the spring onions and toasted pine nuts on top.
Total time: 20 min
Servings: 4
Equipment: Stove
  • 3 tbsp. Pine Nuts
  • 12 oz. Mixed-Color Tagliatelle Pasta
  • 3 tsp. Olive Oil
  • 2 tbsp. Sun-Dried Tomato Paste
  • 2 Sun-Dried Tomatoes, drained, cut into very thin slivers
  • 3/2 oz. Fresh Radicchio Leaves , finely shredded
  • 4 Spring Onions, thinly slices into rings
  • 1/8 tsp. Salt & Black Pepper
  • Put the pine nuts in a non-stick frying pan and toss over a low to medium heat for 1–2 minutes or until they are lightly toasted and golden. Remove from the pan and set aside.
  • Cook the pasta in two large pans of lightly salted water for 10–12 minutes, using one pan for each color to keep.
  • When the pasta is cooking, heat 1 tsp of the oil in a medium pan, or frying pan. Add the sun-dried tomato paste and the sun-dried tomatoes, then stir in 2 ladlefuls of the water used for cooking the pasta. Simmer until the sauce is slightly reduced, stirring constantly.
  • Mix in the shredded radicchio, then taste and season if necessary. Keep on a low heat. Drain the paglia e fieno, keeping the colors separate, and return the pasta to the pans. Add about 1 tsp of oil to each pan and toss over a medium to high heat until the pasta if glistening with oil.
  • Arrange a portion of the green and white pasta in each of 4–6 warmed bowls, then spoon the sun-dried tomato and radicchio mixture in the center. Sprinkle the spring onions and pine nuts over the top and serve immediately. Before eating, each diner should toss the sauce ingredients with the pasta.

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.

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.

Linguine w/ Avocado, Tomato, & Lime🌐

Total time: 30 min
Servings: 2
Equipment: Stove
  • 4 oz. Linguine
  • 1 Limes, zested and juiced
  • 1 Avocados, stoned, peeled, and chopped
  • 1 Red Tomatoes, chopped
  • 1/4 c. Fresh Cilantro, chopped
  • 1/4 Red Onions, finely chopped
  • 1/2 Fresh Red Chilies, deseeded and finely chopped
  • Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion and chilli, if using, and mix well.
  • Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm, or cold.

Sides

Sweet and Sour Cucumber🌐

This salad can be kept in the refrigerator for up to a week.
Total time: 10 min
Servings: 2
  • 1 Cucumbers, thinly sliced
  • 1/2 Onions, thinly sliced
  • 3 tbsp. Granulated Sugar
  • 5 tbsp. White Wine Vinegar | Apple Cider Vinegar
  • 2 tbsp. Water
  • 2 tbsp. Fresh Dill, chopped
  • 1/8 tsp. Salt
  • In a bowl, mix together the sliced cucumber and onion, season with salt and toss together until thouroughly combined. Leave to stand in a cool place for 5-10 minutes.
  • Add the sugar, vinegar, water and chopped dill to the cucumber mixture. Toss together until well combined, then chill for a few hours, or until ready to serve.

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 
10/04/2026: Building feast.
10/04/2026: 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, 13872.848688570222]
Total nutrient targets TUL:
[Fatty_Acids_Total_Saturated, 155.55555555555554]
[Sodium_Na, 16.1]
[Energy_KCalorie, 15400]
10/04/2026: Returning on day feast.
------------ Breakfast ------------
Nutrient targets RDA for Breakfast:
[Sodium_Na, 3.31578947368421]
[Energy_KCalorie, 4380.89958586428]
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, 3650.7496548869003]
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, 5111.049516841661]
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, 730.1499309773801]
Nutrient targets TUL for Sides:
[Fatty_Acids_Total_Saturated, 8.187134502923975]
[Sodium_Na, 0.8473684210526317]
[Energy_KCalorie, 810.5263157894736]