PD Grocery List May Week 5 Gluten-Free: 1. Meal 1: Dilled Cod w/ Cauliflower Steaks & Quinoa 2. Meal 2: Grilled Chicken w/ Pineapple Salsa & Grilled Zucchini 3. Meal 3: Gingered Beef & Veggie Stir Fry w/ Sesame Quinoa 4. Meal 4: Mushroom Pork Roulades w/ Lemony Kale & Mashed Sweet Potatoes 5. Salad: Mixed Greens w/ Blueberry, Walnut & Goat Cheese 6. Breakfast: Tropical Breakfast Smoothie 7. Snack: Plantain Chips w/ Pineapple Salsa 8. Dessert: Watermelon "Mojito" Popsicles *Note: read all ingredient lists; avoid added msg, sugar, gluten, salt, etc. HERBS 1 bunch cilantro (2,7) 1 bunch Italian parsley (1) 1 bulb garlic (2,3,4) 2-3" knob ginger (3) 1 bunch fresh sage (4) (OR 1tsp dried sage) 1 bunch fresh mint (8) VEGGIES 2 zucchini (2) 2 heads cauliflower (1) 3 bell peppers, mixed colors (3) 1 large jalapeno (2,7) 8oz sliced baby bella mushrooms (4) 2 shallots (4) 1 red onion (2,3,7) 1 bunch curly kale (4) 2 large sweet potatoes (4) 5oz mixed greens (5) 5oz baby spinach (6) FRUITS 1c blueberries (5) 2 lemons (2,4) 4-5 limes (2,7,8) 1 orange (2) 1 fresh pineapple (2,7) (OR ~2c precut chunks) 1 watermelon (8) (OR ~5c precut) MEATS 4 boneless, skinless chicken breasts, 4-6oz ea (2) 1.5# grassfed beef stir fry meat (3) 1-1.5# boneless pork loin chops (~1/2" thick) (4) SEAFOOD 4 cod fillets, 4-6oz ea (1) DAIRY, OPTIONAL 5oz goat cheese crumbles (5) ~4T grassfed butter (1,4) (OR olive oil) NUTS & DRY FRUIT 1/2c walnuts (5) 1/4c pinenuts (1) 1/2c golden raisins (1)* 1T chia seeds (8) OILS & VINEGARS ~1c olive oil ~1/4c toasted sesame oil (3) 1/4c balsamic vinegar (5) PANTRY 2c quinoa (1,3) 1 can lite coconut milk (6) 1/4c low-sodium tamari (3)* ~1T honey, optional (8) 2T mayo (1)* (recommend Primal Kitchens) 1 bag plantain chips (7) toothpicks (4) SPICES 1/4tsp dried dill (1) 1/2tsp onion powder (4) 1T red chili flakes, optional (3) FROZEN 8oz tropical frozen fruit (6) (OR fruit of choice) © 2018 by Prep Dish. All rights reserved. May 2018, Wk 5 - Gluten-Free Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD