PD Grocery List January Challenge Week 3:
(x) = servings yielded per recipe

1. Meal 1: Classic Chicken Vegetable Soup (x6)
2. Meal 2: Grassfed Beef & Mushroom Marinara over Spaghetti Squash (x4)
3. Meal 3: Pecan-Crusted Chicken & Spinach Salad w/ Tomato, Olives & Feta (Chicken x6; Salad x2)
4. Meal 4: Lemon Caper Cod w/ Butternut Squash Halves & Sautéed Spinach (Cod x4; Veg x2)
5. Meal 5: Shrimp, Avocado & Grapefruit Salad (x2)
6. Breakfast 1: Bell Pepper & Onion Scramble w/ Avocado (x6)
7. Lunch 1: Massaged Kale Salad w/ Blueberries & Pumpkin Seeds (x4)
9. Lunch 2: Collard Green Wraps w/ Chicken (x4)
10. Snacks: Orange Slices & Pecans (x6), Olives & Cherry Tomatoes (x4), Blueberries & Pumpkin Seeds (x4)

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

HERBS
1 bulb garlic (1,6)
1 bunch parsley (1,6)

VEGGIES
1# carrots (1)
1 bunch celery (1)
1 large or 2 small spaghetti squash (2)
2 small butternut squash (4) (OR 2 bags pre-chopped)
1 tomato (8)
2 pints cherry tomatoes (9)
2 red bell peppers (6)
7 avocado (5,6,7,8) (1 just soft; 2 firm)
8oz sliced mushrooms (2)
2 medium yellow onions (1,6)
1 bag cole slaw mix (8)
1 bunch curly kale (7) (OR 1 bag pre-chopped)
1 head collard greens (8) (OR lettuce for GF wraps)
10oz baby spinach (3,4)
5oz mixed greens (5)

FRUITS
1.5 pints blueberries (7,9)
7 lemons (1,4,5,7,breakfast)
9 oranges (5,7,9)
1 grapefruit (5)

MEATS
1.5# boneless, skinless chicken thighs (1)
~2# chicken tenders (3)
1# grassfed ground beef (2)

FROZEN
4 frozen cod fillets (4) (4-6oz ea)
1# frozen shrimp (5)

DAIRY (OPTIONAL)
~6oz crumbled feta (3,8)

NUTS & DRIED FRUITS
1.25c pumpkin seeds (7,9)
~3.5c pecans (3,9)
1/2c sliced almonds (5)

OILS & VINEGARS
~1.5c olive oil
2T balsamic vinegar (3)

EGGS 
14 eggs, omega-3 (3,6) (OR 1 pkg bacon for egg-free breakfast)

PANTRY
6c chicken stock (1)*
~24oz jar marinara (2)*
10oz olives (3,9)*
1/4c julienned sun-dried tomatoes in oil (3)
4T capers (4)

SPICES
1tsp coarse sea salt (7)
2 dried bay leaves (1)
1T cumin (3)
1T chili powder (3)*
1T smoked paprika (3)
1T dried basil (4)


© 2018 by Prep Dish. All rights reserved. January Meal Prep Challenge, Wk 3 - 2 servings
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD