April , Week 4 Gluten-Free:

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

HERBS
1 bunch fresh cilantro (4,6)
1 bunch fresh dill (2,3)
1 bulb garlic (1,6,8)
~2” fresh ginger knob (4)


VEGGIES
4 large carrots (3)
1 head broccoli (3)
1 red bell pepper (4)
2c shiitake mushrooms (4)
2x 8oz sliced mushrooms (1,6)
1 pint cherry tomatoes (2)
1 cucumber (2)
2 bok choy (4)
2x 5oz tub spinach (5,6)
1 lg sweet potato (6)
1 yellow onion (4,6)

FRUITS
3 pints blueberries (5,7)
2 limes (4)
2 lemons (3)
1 pint strawberries (8)
1 banana (8)
1 pear (8)

EGGS
4-8 EGGS (omega-3) (6)

MEATS
1 large bone-in, skin-on chicken breast, ¾-1# (4)
1-1.5# ground lamb (2)
1# ground bison (OR sub ground meat of choice) (6) 

FISH
4 cod fillets (OR sub salmon or Chilean sea bass) (3) 

DAIRY (OPTIONAL)
4oz white grassfed cheddar,(5)
1 sm wedge parmesan, (1)

PANTRY
32oz tomato sauce (1)*
1 box gluten-free pasta (penne or spaghetti) (1)
4c chicken broth (4)*
1 can lite coconut milk (4)
1T Thai curry paste (4)*
14oz quartered artichoke hearts in water (2)
½c kalamata olives (2)
4 GF hamburger buns (OR sub with lettuce wraps) (2)  

OILS & VINEGARS
~1c olive oil
¼c balsamic vinegar (5)
1T red wine vinegar (2)
11/2T apple cider vinegar (8)


NUTS & DRY FRUIT
2c pistachios, in shells (7)
½c chopped pecans (5)
1c almonds (8)


SPICES
1T cumin (6)
1T chili powder (6)
1tsp cayenne pepper (4)
2-3T Italian seasoning (1)*
1T dried basil (2)



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