June , Week 1 Gluten-Free:

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

HERBS
1 bunch cilantro (2)
1 bunch fresh dill (4,7)
1 bunch Italian parsley (1,4)
1 bulb garlic (2,3,4)
2-3” knob ginger (3)

VEGGIES
4-6 large carrots (7)
1 pint cherry tomatoes (4)
1 tub sliced mushroom (4)
2 zucchini (2)
2 heads cauliflower (1)
3 bell peppers, mixed colors (3)
1 red onion (2,3,4)
1 cucumber (English preferred)(4) 
1 jalapeño (2)
1 tub mixed greens (5)
1 bag spinach (6)
5oz arugula (4)


FRUITS
1c fresh blueberries (5)
1c fresh raspberries (8)
1 lemon (2)
3 limes (2)
1 orange (2)
1 fresh pineapple (2,8)


EGGS
10 EGGS (omega-3) (4)

MEATS
4 boneless, skinless chicken breasts, 4-6oz ea (2)
1.5# grassfed beef flapmeat (Option: ask butcher to slice very thin “against the grain” or buy stir fry meat)(3) 

FISH
4 halibut fillets, 4-6oz ea (1) (OR salmon)


DAIRY (OPTIONAL)
8oz plain Greek yogurt (or alternative plain yogurt) (7)
5oz goat cheese crumbles (5)
4oz feta cheese (4)
2T grass-fed butter (OR sub olive oil) (1)


PANTRY
2c quinoa (1,3)
1 can lite coconut milk (6,8)
~1/4c low-sodium tamari (3)*
¼c sliced kalamata olives (4)
1T honey (4)


OILS & VINEGARS
~3/4c olive oil
~1/4c toasted sesame oil (3)
~1/4c rice wine vinegar (OR white wine vinegar) (4)
¼c balsamic vinegar (5)


NUTS & DRY FRUIT
½c walnuts (5)
¼c pine nuts (1)
½c golden raisins (1)*


SPICES
1T red chili flakes (optional) (3)
½ tsp  garlic powder (7)

FROZEN
1 -8oz bag tropical frozen fruit (or mixed fruit of choice) (6)



© 2017 by Prep Dish. All rights reserved. June 2017, Wk 1 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD