January, Week 4 Gluten-Free:

*Note: read all ingredient lists; avoid added msg, sugar, gluten, salt, etc.

HERBS
1 bulb garlic (1,2,3,4,7)
1bunch cilantro (1,3)
1 bunch basil (2,4,7)

VEGGIES
1 bag baby carrots (7)
2 carrots (1)
2 jalapeños (1,3)
1 head broccoli (3)
2 pints cherry tomatoes (4)
2 bell peppers (1)
1 red onion (1)
2 pints whole baby bella mushrooms (4)
2-4 large zucchini (2)
2-3 large sweet potatoes (3)
5oz bag spinach (2,4)
5oz mixed greens (5)

FRUITS
1c raspberries (5)
4 apples (6)
1 lemons (2,4)
5 limes (1)
1 orange (3)

MEATS
4 boneless, skinless chicken breasts (2)
1-1.5# pork stew meat (1)

FISH
1.5# shrimp, peeled, deveined, tails removed (3)

DAIRY
4oz feta crumbles (5)
4oz goat cheese crumbles (4)
1oz parmesan (2,4)

PANTRY
1 can white beans (7)
1 bag brown rice rotini pasta (4)*
high quality dark chocolate bar or squares (8)
4c chicken broth (1)*
1t vanilla (6)

OILS & VINEGARS
~¾c olive oil
¾c coconut oil (3,6)
½c balsamic vinegar (5,7)

NUTS/DRIED FRUIT
1c almonds (8)
1½c walnuts (2,4,6)
½c pistachios (5)
¼c dried cherries (6)*
¼c medjool dates (6)

SPICES
1tsp cinnamon (6)
2T chili powder (1)*
1T cumin powder (1)
1tsp cayenne (1)


© 2017 by Prep Dish. All rights reserved. Jan 2017, Wk 4 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD