PD Grocery List October Week 2 - Gluten Free

1. Meal 1: Spaghetti Squash w/ Grassfed Beef & Mushroom Marinara
2. Meal 2: Carrot & Snow Pea Stir Fry w/ Peanuts & Brown Rice
3. Meal 3: Parsley Roasted Chicken w/ Acorn Squash & Sauteed Kale
4. Meal 4: Shrimp, Sausage & Veggie Gumbo
5. Salad: Crunchy Chopped Salad
6. Breakfast: Avocado Boats w/ Poached Eggs
7. Snack: Carrots & Snow Peas Dipped in "Ranch"
8. Dessert: Sunbutter Bites

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

HERBS  
1 bunch parsley (3,5)
2 bulbs garlic (1,2,3,4,5,7)
2-3" knob ginger (2)
1 sm bunch cilantro, optional (6)

VEGGIES
1 bulb fennel (5)
~4# spaghetti squash (1) (1 large or 2 small)
2 acorn squash (3)
~3c snow peas (2,7)
2 bunches kale (3)
1# carrots (2,7)
1 bunch celery (4,5)
2 tomatoes (6)
2 green bell peppers (4)
2 bell peppers (5) (mix of red, orange or yellow)
8oz sliced mushrooms (1)
1 yellow onion (1,4)
2 large avocados (6)
5oz bag chopped romaine (5)

FROZEN
12-16oz cut okra (4)

FRUIT
2 lemons (3)

MEATS 
1# grassfed, organic ground beef, 95% lean (1)
1 link (3oz) raw andouille pork sausage (4)*
4 bone-in, skin-on chicken leg quarters (3)
4 slices bacon (6)

SEAFOOD
1# shrimp (4) (peeled & deveined shrimp)

EGGS
4 eggs (6) (omega-3)

DAIRY (optional)
4oz parmesan cheese (1)

NUTS & DRIED FRUITS
1c (~8-10) medjool dates (8)
1/2c roasted peanuts (2)
1/2c hemp seeds (8)
1/2c dried cranberries, optional (8)*

OILS & VINEGARS
~1.75c olive oil
3T coconut oil (3,6)
1T toasted sesame oil (2)
1/4c rice vinegar (2)
3T apple cider vinegar (5,6,7)

PANTRY
~25.5oz tomato sauce (1)*
2c brown rice (2,4)
4c chicken broth (4)*
1 can full fat coconut milk (5,7)
1/4c low-sodium tamari (2)*
1c sunflower seed butter (8)*
1c shredded coconut (8) (unsweetened)
3/4c chocolate chips, optional (8)
~1/2c cacao nibs, optional (8)

SPICES
1tsp cinnamon (8)
3T herbs de Provence (1)* (OR Italian herb blend)
~2tsp Creole seasoning (4)*


� 2018 by Prep Dish. All rights reserved. October 2018, Wk 2 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD