March , Week 4 Gluten-Free:

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

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


VEGGIES
1 head broccoli (3)
1 bunch celery (4)
4 large zucchini (3,4,6)
1 med yellow squash (4)
2 ears corn (4)
1 pint cherry tomatoes (5)
1c fresh green beans (2)
1 russet potato (4)
1 yellow onion (4)
1# carrots (5)
2 avocados (5)
1 bunch collard greens (1)
5oz mixed greens (2)
5oz bag spinach (3,7)
5oz chopped romaine (5)



FRUITS
16oz strawberries (2,8)
3 lemons (1,2,3,4,7)


MEATS
1# chicken tenders (1)
1# raw chicken sausage (3)*
4 sausage links (6)*

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

EGGS
6-8 eggs (omega-3) (1,6)


DAIRY (OPTIONAL)
8oz feta cheese (1,2)
6oz parmesan  (3,4,7)


PANTRY
15.5oz can chickpeas (3)
15.5oz can white beans (1)
1/4c sundried tomatoes (in oil) (1) 
1/8c sliced kalamata olives (1)
3c vegetable broth (4)*
1 can coconut milk (1)
1tsp honey (1,2)
1tsp vanilla (8)*
1tsp maple syrup, optional (8)*



OILS & VINEGARS
~2c olive oil
1T apple cider vinegar (or vinegar of choice) (1) 
1/2c balsamic vinegar (5,8)

NUTS
½c sliced almonds (2)
1½c pecans (1)
1c walnuts (3,7)
½c sunflower seeds (5)


SPICES
1T cumin (1)
1T chili powder (1)*
1T smoked paprika (1)
optional: red chili flakes (3)


FREEZER
1-2 pints vanilla coconut milk ice cream (OR sub with yogurt of choice) (8)* 



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