PD Grocery List July Week 3 Gluten Free:

1. Meal 1: Superfood Salad w/ Crispy Chickpeas
2. Meal 2: Lemon-Parsley Salmon w/ Tomato & Cucumber Quinoa Pilaf
3. Meal 3: Chinese Pork Stir Fry over Sesame Quinoa
4. Meal 4: Bison Strip Steaks w/ Grilled Zucchini, Onion & Bell Pepper
5. Salad: Mixed Greens w/ Tomatoes, Basil & Mozzarella
6. Breakfast: Very Berry Muffins
7. Snack: Prosciutto w/ Melon
8. Dessert: Fresh Cherries

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

HERBS
1 bulb garlic (2,3)
~2" knob ginger (3)
1 large bunch basil (2,5)
1 bunch parsley (1,2)

VEGGIES
1 bunch green onions (3)
1 avocado (1)
1 pint cherry tomatoes (2)
2 beefsteak tomatoes (5)
1-2 large zucchini (4)
4 bell peppers (3,4) (mixed colors)
1 cucumber (2)
1 bunch radishes (1)
1 bunch bok choy (3)
8oz sliced mushrooms (3)
1 red onion (4)
5oz mixed greens (5)
1 bunch green kale (1)
1 head romaine lettuce (1)

EGGS
5 eggs, omega-3 (6)

FRUITS
3 lemons (1,2)
4c cherries (8)
1 cantaloupe (7)
1 very ripe medium banana (6)
1/2 pint blueberries (6)
1/2 pint raspberries (6)

MEATS
4 bison strip steaks, 5-7oz each (4) (OR grassfed beef steak)
1.5# pork loin roast (3) (OR pre-cut 1/4" slices)
8 slices prosciutto (7)*

SEAFOOD
4 salmon fillets, 4-6oz each (2)

DAIRY (OPTIONAL)
8oz mini mozzarella balls (5)

NUTS & SEEDS
1/4c sliced almonds (1)
1/2c chopped walnuts (2)
1/2c raw cashews (1)
1/4c dried cranberries (1)*
1tsp sesame seeds (3)
1c ground flax meal/seeds (6) (like Bob's Red Mill brand)

OILS & VINEGARS
~1.5c olive oil
1/3c coconut oil (6)
~2T toasted sesame oil (3)*
1/4c balsamic vinegar (5)
2T rice vinegar (3)*
1tsp apple cider vinegar (1)

PANTRY
1 can chickpeas (1)*
2c quinoa (2,3)
2T tamari (3)*
1tsp fish sauce, optional (3)*
~7T honey (2,3,6)
1/2c almond butter (6)*
1T baking powder (6)
2tsp vanilla extract (6)*
parchment muffin liners, optional (6)

SPICES
2T steak seasoning (4)*
1T oregano (4)
1T cinnamon (6)


© 2018 by Prep Dish. All rights reserved. July 2018, Wk 3 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD