March , Week 3 Gluten-Free:

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

HERBS
1 bunch cilantro (3)
1 bunch green onion (3,4)
1 bulb garlic (3,4)
~2-3” ginger knob (3)


VEGGIES
1 pint cherry tomatoes (1)
1 red bell pepper (3)
1 cucumber (1)
1 head cauliflower (2)
1 head broccoli (2)
1 yellow onion (3)
2 heads romaine lettuce (1,3)
5oz baby spinach (5)


FRUITS
1 bunch grapes (7)
2 x bananas (6)
3 x lemons (2)


MEATS
1.25# ground turkey thigh (3)
1# chicken breasts (1)
4-8 thin cut, bone-in pork chops (4)

FISH
4 salmon fillets, 4-6oz ea (2)

DAIRY (OPTIONAL)
4oz feta crumbles (1)
1c shredded parmesan (2,5)


PANTRY
8.5oz can artichokes (in water) (1)
15.5oz can kidney beans (4)
15.5oz can butter beans (4)
15.5oz can green beans (OR garbanzo or lima beans)(4)
½c sliced kalamata olives (1)
4T capers (2)
1 can water chestnuts (3)
3T low-sodium tamari (3)
½c almond butter (6)*
4T peanut butter (OR sub almond butter) (8)*
1c cacao or cocoa powder (8)
¼c honey (8)
12 muffin liners (8)



OILS & VINEGARS
~2c olive oil
2T toasted sesame oil (3)
2T rice vinegar (3)
1/2c red wine vinegar (1,4)
½c balsamic vinegar (1,5)
1c coconut oil (8)

NUTS & DRIED FRUIT
½c pine nuts (5)
1c cashews (7)
1/2c golden raisins (5)


SPICES
1T oregano (1,4)
1tsp red chili flakes, optional (3)
1-2T garlic salt (OR ~1T garlic powder)(4) 


FREEZER
8-10oz bag frozen strawberries (6)
8-10oz bag frozen spinach (6)



© 2017 by Prep Dish. All rights reserved. March 2017, Wk 3 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD