March , Week 5 Gluten-Free:

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

HERBS
1 bulb garlic (2,3,4,6)
1 bunch parsley (2,7)
1 bunch fresh basil (5)
1 bunch cilantro (3)
1 bunch chives (OR green onion or cilantro) (1) 



VEGGIES
1 carrot (4)
1 zucchini (4)
2x asparagus (1,6)
1x jalapeño (1)
1x red bell pepper (1)
1 head broccoli (2)
8oz sliced mushrooms (2)
3-4c green beans (3)
1 pint cherry tomatoes (5)
1 yellow onion (3,4)
5oz arugula tub (5)
5oz bag chopped romaine (2)
1 head cauliflower (7)




FRUITS
1 fresh pineapple (1,8)
2 limes (1)
1 pint raspberries (8)


MEATS
1 pkg (~1#) thin, peppered bacon (2,6)*
1-1.5# grassfed flank steak (3)

FISH
4 mahi mahi fillets OR sub with salmon (1)  

EGGS
8 eggs (omega-3) (6)


DAIRY (OPTIONAL)
4oz feta crumbles (6)
8oz mini mozzarella balls (5)



PANTRY
1c brown rice (3)
¼c sliced kalamata olives, optional (2)
15oz can white beans (4)
15oz can black beans (1)
15oz can chickpeas (2)
14oz diced tomatoes (4)*
8oz can tomato sauce (3)*
4c vegetable broth (4)*
1T tamari (3)*
1T honey, optional (3)
1 can full fat coconut milk (2)
1 bag coconut chips (8)*




OILS & VINEGARS
~2 1/2c olive oil
¼c balsamic vinegar (5)
4T apple cider vinegar (2,3,7)

NUTS
½c pine nuts (OR sub sliced almonds) (5) 


SPICES
1T oregano (4)
1T basil (4)
1T thyme (4)





© 2017 by Prep Dish. All rights reserved. March 2017, Wk 5 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD