PD Grocery List February Week 4 - Gluten Free:

1. Meal 1: Beef Stir Fry w/ Broccoli & Sesame Quinoa 
2. Meal 2: Chili Roasted Sea Bass w/ Mexican Quinoa Pilaf
3. Meal 3: Lemon-Parsley Pork Chops w/ Cabbage & Apples
4. Meal 4: Pinto Bean, Kale & Sweet Potato Soup
5. Salad: Mixed Greens w/ Strawberries, Pecans & Goat Cheese
6. Breakfast: Sweet Potato Bird's Nests
7. Snack: Pear w/ Sunflower Seed Butter
8. Dessert: Strawberries & Dark Chocolate

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

HERBS
1 bulb garlic (1,4)
~3" ginger knob (1)
1 bunch fresh cilantro (2)
1 bunch fresh parsley (3)

VEGGIES
1-2 avocados (2)
1 head purple cabbage (3)
1 bunch kale (4)
1 pint cherry tomatoes (2)
1 bunch broccoli (1)
3 baby portobello mushrooms (6)
1 yellow onion (4,6)
2 large sweet potatoes (4,6) (OR 1 sweet potato + 1 bag spiralized sweet potatoes)
5oz mixed greens (5)

EGGS
8 eggs, omega-3 (6)

FRUITS
2 pints strawberries (5,8)
2 granny smith apples (3)
4 pears (7)
2 lemons (3)
2-3 limes (2)

MEATS
1# grassfed beef stir fry meat (cut into thin strips) (1)
4-8 thin-cut, bone-in pork chops (3)
12oz ground breakfast sausage (6)*

SEAFOOD
4 Chilean sea bass fillets (2) (OR salmon)

DAIRY, OPTIONAL
4oz goat cheese crumbles (5)
1tsp butter to ghee (3)

NUTS & DRY FRUIT
1/2c chopped pecans (5)
1/2c pumpkin seeds (2)

OILS & VINEGARS
~1.5c olive oil
3T toasted sesame oil (1)
1/4c balsamic vinegar (5)
1tsp apple cider vinegar, optional (3)

PANTRY
2c quinoa (1,2)
1/2c sunflower seed butter (7)
1 can pinto beans (4)*
1 can black beans (2)*
1/4c low-sodium tamari (1)*
4c vegetable broth (4)*
1 bar dark chocolate (8)*

SPICES
~3T chili powder (2,4)*
1T cumin (4)
~1tsp ancho chili powder, optional (4)
red chili flakes, optional (1)


© 2018 by Prep Dish. All rights reserved. Feb 2018, Wk 4 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD