Fall 2017 Meal Prep Challenge, Week 3, 4,1 Servings
(x) = servings yielded per recipe

1. Meal 1: Picadillo w/ Rice (Meat x9, Rice x8) 
2. Meal 2: Chimichurri Salmon w/ Roasted Carrots & Asparagus  (Salmon x4, Veggies x5) 
3. Meal 3: Curried Noodles w/ Shrimp & Spinach (x5)
4. Meal 4: Steamed Crab Legs w/ Corn on the Cob & Broccoli (x4)				
5. Meal 5: Goat Cheese & Mushroom Meatza (x5)
6. Lunch: Cauliflower & Apple Soup (x4)
7. Breakfast 1: Sweet Potato Topped w/ Egg, Avocado & Cilantro (x2)
8. Breakfast 2: Sweet Potato Waffles (x1) 
9. Snacks: Broccoli & Curry Sauce (x2), Pear & Spiced Nut Butter (x2)

*Note: read ingredient list to avoid added gluten, sugars & msg.


HERBS & VEGGIES
1 head garlic (1,6)
1 bunch cilantro (3,7)
2 avocados (7,lunch)
3 green bell peppers (1)
1 head broccoli (or 1 bag pre-chopped) (9)
1 head cauliflower (6)
1 bunch asparagus (2,lunch)
1# carrots (2,lunch) 
8oz sliced mushrooms (5)
3-4 sweet potatoes (7,8)
2 yellow onions (1,6) 
5oz bag chopped romaine (1)
5oz tub spinach (3)  


FRUIT
1 granny smith apple (6)
2 pears (9)
2 limes (3,9)

MEAT & SEAFOOD
1.5# raw, ground Italian sausage (5)*
3# grass fed ground beef (1)
4 salmon fillets, 4-6oz ea, or sub fish of choice (2)

EGGS
6 eggs, omega-3 (7,8) 

DAIRY, optional

6oz crumbled goat cheese (5)
8oz grass fed butter (4)

FROZEN
1.25# peeled & deveined frozen shrimp (3) (can buy fresh and then freeze)
~4# frozen crab legs (4)
4 frozen corn on the cob (4)
16oz bag frozen broccoli (4)


NUTS & DRIED FRUIT
1/4 c chopped pecans (8)
1/2 c raisins (1)*

OILS & VINEGARS
~1/2 c olive oil 
2T apple cider vinegar (7)
2tsp coconut oil (8)


PANTRY
2c brown rice (or sub 2 bags cauli rice) (1)
4c chicken broth (6)*
2 cans full fat coconut milk (3,6,9)
~1/2 c almond butter (or nut butter of choice) (3,8,9)*
~4T salsa (breakfast,lunch)*
4 corn tortillas (or sub lettuce wraps) (lunch)
24oz tomato sauce (1)*
~15oz marinara sauce (5)*
3/4 c pitted green olives (1)
1/4 c red curry paste (3,9)* 
~14oz thick rice noodles (or sub 3-4 zucchini) (3)

SPICES
2T curry powder (6)*
~1T pumpkin pie spice (8,9)*
1 1/2 T dried oregano (1) 
1 1/2 T ground cumin (1)