PD Grocery List August Week 1 Gluten Free:

1. Meal 1: Italian Foil Packets w/ Roasted Cauliflower & Broccoli
2. Meal 2: Spinach Salad w/ Balsamic Chicken, Raspberries, Snap Peas, Walnuts & Goat Cheese
3. Meal 3: Black Bean & Mushroom Tacos
4. Meal 4: Beef Kabobs w/ Zucchini & Tomatoes
5. Salad: Massaged Kale Salad w/ Blueberries & Pumpkin Seeds
6. Breakfast: Veggie Breakfast Tacos
7. Snack: Spiced Popcorn Baggies
8. Dessert: Mango & Blueberry Popsicles

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

HERBS
1 head garlic (1,3,6)

VEGGIES
1 whole fennel (1)
1 head broccoli (1) (option to buy pre-cut)
1 head cauliflower (1) (option to buy pre-cut)
2c snap peas (2)
2 zucchini (4)
2 bell peppers (6) (mixed colors)
16oz cherry tomatoes (1,4)
1 just soft, large avocado (5)
2-4 average avocados for tacos, optional (3,6)
8oz sliced mushrooms (6)
2 portobello mushrooms (3)
1 red onion (3)
1 small yellow onion (6)
1 shallot (1)
1 bunch curly kale (5)
16oz spinach (2,3,6)

FRUITS
1 pint blueberries (5,8)
1/2 pint raspberries (2)
2-3 lemons (1,5)
1 orange (5)

MEATS
4 boneless, skinless chicken breasts, 5-7oz ea (2)
1# grassfed beef sirloin steak (4)

SEAFOOD
4 salmon fillets, 4-6oz ea (1) (skinless preferred)

EGGS
6 eggs (6) (omega-3)

DAIRY (OPTIONAL)
5oz goat cheese crumbles (2)
2c shredded cheese (3,6) (for both tacos)

NUTS & SEEDS
2.5c chopped walnuts (2,7)
1/4c pumpkin seeds (5)

OILS & VINEGARS
~1.75c olive oil
1/2c balsamic vinegar (2)
1/4c red wine vinegar (4)

FROZEN
10oz frozen mango (8)

PANTRY
1 can black beans (3)*
1 bag organic air-popped popcorn (7)
16 organic corn tortillas (3,6)*
8 sandwich baggies (7)
1c salsa, optional (3,6)* (note: use your favorite!)
4T white wine (1)* (OR veg/ chicken broth)*
wooden or metal skewers (4)

SPICES
~2T Italian seasoning (1,2)*
2T taco seasoning (3)*
1/4c cumin (4,7)
2T oregano (4,7)
~3T paprika (1,4,7)
1T turmeric (4,7)
1tsp coarse sea salt (5)


© 2018 by Prep Dish. All rights reserved. August 2018, Wk 1 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD