June , Week 2 Gluten-Free:

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

HERBS
~1” ginger knob (4)
1 garlic clove (2,7)
1 bunch parsley (2,3,7)


VEGGIES
2 avocados (2)
1 pint cherry tomatoes (2)
1 head romaine lettuce (2)
1 bunch asparagus (1)
2 heads cauliflower (4)
1 head broccoli (7)
1 large eggplant (4)
5oz tub arugula (5)
1 small onion (3)


FRUITS
1 pint raspberries (5)
1 lime (4)
1 honeydew melon (1)
3 lemons (3)


EGGS
4 EGGS (omega-3) (2)

MEATS
4 boneless, skinless chicken breasts, 5-7oz ea (4)
4 thin-cut pork chops (1)
4 slices thin-cut bacon (2)*
9oz pancetta (OR sub bacon)(3)*

FISH
4 cod fillets, 4-6oz ea (1) 


DAIRY (OPTIONAL)
4oz goat cheese crumbles (5)


PANTRY
1/2c peanut butter (4,6)
1/2tsp honey (4)
1 can lite coconut milk (4,6)
1 can full fat coconut milk (2,7)
~2T red curry paste (4)*
1/2tsp low-sodium tamari (4)*
4T capers (3)*
2c dry lentils (like French Puy) (3)
3T cocoa powder (6)
¼c maple syrup (8)
2c almond flour (8)
1/2c mini chocolate chips (1/4c optional for smoothie) (6,8)*
1tsp vanilla (8)*
1/2c unsweetened coconut flakes, optional (6)



OILS & VINEGARS
~2 1/2c olive oil
½c balsamic vinegar (1,5)
2T apple cider vinegar (2,7)
¼c coconut oil, melted (8) 


NUTS & DRY FRUIT
1/2c sliced almonds (5)
1/2c chopped hazelnuts, optional (OR chopped nut of choice) (6)
1T chia seeds, optional (6)


SPICES
½tsp cinnamon (6)


FROZEN
20oz dark sweet cherries (6)
~3-5oz collard greens (OR sub greens of choice) (6)
1/2c pomegranate arils, optional (6)


© 2017 by Prep Dish. All rights reserved. June 2017, Wk 2 - Gluten-Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD