Breakfast Hash, Beef & Lentil Bolognese & Sesame Root Veg Chicken
A full day built around iron from every angle: heme iron from beef and chicken, plant iron from lentils and arugula, and vitamin C alongside it to help absorption.
Prep Directions
Sequenced so the oven, stovetop, and pasta pot overlap.
Prep all your veggies
Before you start cooking, prep everything at once: slice the onion for the hash, dice the potatoes, slice the mushrooms, dice the onion/garlic/carrot for the bolognese, and cut the carrots, beets, and parsnips for roasting. Check the recipe cards above for exact prep style and quantities for each.
Get the oven and pasta water going
Preheat oven to 425°F. Bring a large pot of salted water to a boil for the pasta.
Start the root vegetables
Toss the carrots, beets, and parsnips with olive oil, salt, and pepper. Spread on a sheet pan and roast.
15 minSeason and add the chicken
Season the chicken thighs with garlic powder, thyme, salt, and pepper. Push the vegetables aside and add the chicken to the same pan. Roast until the chicken reaches 165°F and the vegetables are tender, then sprinkle everything with sesame seeds.
20–25 minCook the pasta
Cook the pasta until al dente, drain, and toss with a little olive oil so it doesn't stick. Store separately from the sauce.
Build the bolognese
In a large pot, sauté the onion, garlic, and carrot until softened. Add the ground beef and cook until browned. Stir in the lentils, crushed tomatoes, oregano, and basil, and simmer.
5 min veg + 7 min beef + 15–20 min simmerCaramelize the onions
In a separate pan, cook the sliced onion low and slow in a little olive oil, stirring occasionally, until deeply golden and soft. Set aside.
20–25 minStart the breakfast hash
Heat olive oil in a large skillet. Add the diced potatoes, cover, and cook, stirring occasionally, until golden and tender.
15–18 minFinish the hash
Add the mushrooms, garlic, and smoked paprika, and cook until the mushrooms brown. Stir in the caramelized onions. Push everything to one side, pour in the whisked eggs, and scramble until just set. Fold together and season with salt and pepper.
5 min mushroomsPortion everything
Divide the hash, bolognese, and pasta into containers, keeping the pasta and sauce separate if possible. Top the hash with raw arugula as you portion it into containers. Divide the chicken and roasted vegetables into containers.
Shopping List
Consolidated across all three recipes and scaled to your selected number of days.
Daily Nutrient Snapshot
What one day of this plan (1 hash + 1 bolognese + 1 chicken dinner) provides, compared to commonly cited daily reference intakes.