PD Grocery List October Week 4 - Paleo

1. Meal 1: Lemon Garlic Baked Salmon w/ Whole Roasted Carrots & Asparagus
2. Meal 2: Maple Mustard Chicken w/ Baked Potatoes & Swiss Chard
3. Meal 3: Pesto Pork Chops w/ Roasted Mushrooms, Broccoli & Tomatoes
4. Meal 4: Grassfed Beef Chili
5. Salad: Mixed Greens w/ Apples, Cherries, Cheddar & Almonds
6. Breakfast: Strawberry Colada Smoothie
7. Snack: Carrots Dipped in Pesto
8. Dessert: Dark Chocolate Apricots

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

HERBS  
1 bunch basil (3,7)
1 head garlic (2,3,4,7)

VEGGIES
~2# carrots (1,7)
1 bunch asparagus (1)
2 bunches Swiss chard (2,4)
1 head broccoli (3)
1 pint cherry tomatoes (3)
1 red bell pepper (4)
16oz sliced mushrooms (3)
1 yellow onion (4)
4 baking potatoes (2)
5oz tub mixed greens (5)

FRUIT
4 lemons (1,3,7)
2 apples (5)
2 bananas (6)

MEATS 
1# grassfed, organic lean ground beef (4)
4-8 pork chops (3) (thin-cut, boneless)
8 boneless, skinless chicken thighs (2)

SEAFOOD
4 salmon fillets, 4-6oz each (1)

FROZEN
2c frozen strawberries (6)

DAIRY (optional)
4-6oz cheddar cubes (5)
2-4oz parmesan cheese (3,7)
4oz shredded jack cheese (4)

NUTS & DRIED FRUITS
1c walnuts (3,7)
1/2c sliced almonds (5)
1/2c dried cherries (5)*
1c dried apricots (8)*
2T chia seeds (6)

OILS & VINEGARS
~1.5c olive oil
1/4c balsamic vinegar (5)

PANTRY
1/2c grainy mustard (2)*
28oz can fire roasted diced tomatoes (4)*
1/2c almond butter (6)*
1 can coconut milk (6)
1c dark chocolate chips or discs (70%+ preferred) (8)
~4c chicken broth (3,4,7)*
1/4c maple syrup (2)
2tsp vanilla extract (6)*

HERBS & SPICES
~2T chili powder (4)*
1 dried chipotle pepper (4) (OR ancho/ other dried pepper)
~1/4tsp garlic powder (1)


© 2018 by Prep Dish. All rights reserved. October 2018, Wk 4 - Paleo
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD