PD Grocery List January Challenge Week 1:
(x) = servings yielded per recipe

1. Meal 1: Potato & Bacon Soup (x6)
2. Meal 2: Salmon over Sautéed Spinach w/ Mushrooms & Feta (salmon x4, veggies x2)
3. Meal 3: Lemon Parsley Pork Chops w/ Cabbage & Apples (pork chops x2, cabbage/apples x4)
4. Meal 4: Baked Whole Chicken w/ Roasted Fennel & Fingerling Potatoes (chicken x4, veggies x2)
5. Meal 5: Turkey, Eggplant & Zucchini Lasagna (x4)
6. Breakfast 1: Tropical Green Smoothie (x12)
7. Breakfast 2: Asparagus, Bacon & Feta Frittata Muffins (x6)
8. Breakfast 3: Almond Butter & Cherry Breakfast Cookies (x12)
9. Lunch 1: Turkey Avocado Lettuce Wraps (x6)
10. Lunch 2: Mixed greens w/ Beets, Goat Cheese & Walnuts (x4)
11. Snacks: Apples w/ Almond Butter (x4), Grapes & Walnuts (x4), Cucumber w/ Avocado (x4)

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

HERBS
1 bulb garlic (1,2,7)
1 bunch parsley (3)
1 bunch fresh thyme (4)

VEGGIES
1 fennel bulb (4)
7 English cucumbers (6,9,11)
8 avocado (6,9,11)
1 carrot (1)
1 bunch asparagus (7)
4 large beets (10)
2 zucchini (5)
1 eggplant (5)
16oz sliced mushrooms (2,5)
1 yellow onion (1)
6 red potatoes (1)
1# fingerling potatoes (4)
1 head purple cabbage (3) (OR 1 bag pre-chopped)
20oz baby spinach (2,6)
1 head romaine lettuce (9)
5oz tub mixed greens (10)

FRUITS
12 kiwis (6)
10 lemons (2,3,4,6)
4 apples (11)
2 granny smith apples (3)
1 bag grapes (~4c) (11)

MEATS & SEAFOOD
12 slices deli turkey (9)*
1 package bacon (1,7,9)
4 thin-cut, bone-in pork chops (3)
1 whole chicken (4)
1# ground turkey, 93% lean (5)
4 salmon fillets, 4-6oz each (2) (skin-on)
4 breakfast sausage links (breakfast)*

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

DAIRY (OPTIONAL)
6 slices cheese (9)
6oz crumbled feta (2,7)
4oz goat cheese crumbles (10)
1tsp butter (3) (OR ghee or coconut oil)
1.5c shredded parmesan (5)
32oz low-fat Greek yogurt (5) (IF not using daily in lasagna, sub with 1c cashews)

NUTS & DRIED FRUITS
1c walnut halves (11)
1/2c chopped walnuts (10)
1c medjool dates, ~8 (8)
1/2c dried cherries (8)*

FROZEN
6c frozen pineapple (6)
6c frozen mango (6)

PANTRY
4c veggie broth (1)*
1.5c almond butter (8,11)*
~24oz jar marinara sauce (5)*
12 muffin liners (7)
6 quart-sized freezer bags (6)

SPICES
~1/2tsp garlic powder (11)

OILS & VINEGARS
~2c olive oil
1/4c balsamic vinegar (10)
~1tsp apple cider vinegar, optional (3)


© 2018 by Prep Dish. All rights reserved. January Meal Prep Challenge, Wk 1 - 2 servings
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD