PD March Super Fast Menu

1. Meal 1: Baked Chilean Sea Bass w/ Curry-Roasted Cauliflower & Green Beans
2. Meal 2: Salt & Pepper Drumsticks w/ Sweet Potato Coins 
3. Meal 3: Veggie Fajitas 
4. Meal 4: Harissa Lamb Chops w/ Sweet Potato Coins & Sautéed Spinach
5. Salad: Arugula w/ Blackberries, Feta & Sliced Almonds
6. Breakfast: Blueberry-Banana Green Smoothie
7. Snack: Cucumber Slices 
8. Dessert: Yogurt w/ Cherries

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


VEGGIES
1 head cauliflower (1)
2-3c fresh green beans (1) (optional, increase to 2 heads cauliflower if omitting)
1 cucumber (7)
3 avocados (3)
1 each- red, yellow & green bell pepper (3)
1 red onion (3)
2 portabella mushrooms (3)
6 med sweet potatoes (2,4) (look for long & skinny ones)
16oz spinach (4,6)
5oz arugula (5)
romaine or bibb lettuce for fajita “wraps” (if not using tortillas) (3)

FRUITS
1 pint blackberries (5)
6 bananas (6)

MEATS
8-12 bone-in, skin-on chicken drumsticks (2)
4 lamb loin chops (4) (OR grassfed beef steak of choice or burgers) 
Note: if you don't want veggie fajitas, purchase chicken or shrimp.

SEAFOOD
4 Chilean sea bass fillets, 4-6oz each (1) (OR sub salmon)

DAIRY, OPTIONAL
4oz feta crumbles (5)
32oz grassfed Greek yogurt, or yogurt of choice (8)(OR sub a coconut-based yogurt for dairy-free)

NUTS & DRIED FRUIT
1/2c sliced almonds (5), optional 

FROZEN
10oz frozen blueberries (6)
10oz frozen cherries (8)

PANTRY
3T salsa of choice (3)*
1/4c almond butter (6)* (OR nutbutter of choice)
8 corn tortillas (3) (OR sub with lettuce wraps) 

SPICES
2T curry powder (1)*
2T harissa (4)* (OR sub with steak seasoning of choice*)
2T fajita seasoning (3)* (OR sub with taco seasoning or chili powder*)

OILS & VINEGAR
~1/2c olive oil
1/4c balsamic vinegar (5)


© 2018 by Prep Dish. All rights reserved. March Super Fast Menu
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD