Prep Dish Grocery List September Challenge Week 1:
Serves 4 for dinner & 1 for all other meals

1. Meal 1: Beef & Vegetable Stew (x9)
2. Meal 2: Grilled Balsamic Chicken Kabobs (x5) w/ Cauliflower Rice (x4)
3. Meal 3: Salt & Pepper Baked Pork Chops w/ Roasted Veggies (x5)
4. Meal 4: Maple Glazed Salmon (x5) w/ Sweet Potato Mash (x4)
5. Meal 5: Turkey Meatballs over Zoodles (x5)
6. Breakfast 1: Strawberry Colada Smoothie (x3)
7. Breakfast 2: Greek Veggie Frittata (x6)
8. Lunch 1: Roasted Cauliflower Lettuce Wraps (x3)
9. Lunch 2: Leftover Kabobs or Salmon over Mixed Greens w/ Tomato, Feta & Cucumber (x2)
10. Snacks: Banana w/ Almond Butter (x2), Almond Butter Brownie Bites (x5), Veggies & Guac (x2), Strawberries & Cashews (x2)

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

HERBS  
1 head garlic (1)
1 bunch cilantro (8)

VEGGIES
2# carrots (1,3,10)
1 bunch celery (1,10)
1 cucumber (9)
2 heads cauliflower (2,8) (OR 1 bag cauliflower florets & 2 bags cauli rice)
5-6 zucchini (3,5) (OR 1 bag zoodles + 3-4 zucchini)
8oz button mushrooms (2,7)
3 pints cherry tomatoes (2,7,9)
3 avocados (8,10)
3 large red potatoes (1)
4 sweet potatoes (3,4)
3 yellow onions (1,2,7)
1 large red onion (2)
1 small head napa cabbage (8) (OR ~6oz coleslaw mix)
1 head romaine lettuce (8)
5oz baby spinach (7)
5oz mixed greens (9)

FRUIT
4 large bananas (6,10)
2c strawberries (10)
2 limes (8,10)

MEATS & SEAFOOD
2# grassfed beef stew meat (1)
1.5# boneless, skinless chicken breasts (2)
5 bone-in, thick-cut pork chops (3)
1# ground turkey, 85% lean (5)
5 salmon fillets, 4-6oz each (4)

EGGS
14 eggs, omega-3 (5,7)

DAIRY (optional)
1/2c grated parmesan (5)
8oz crumbled fets (7,9)

NUTS & SEEDS
1.5T chia seeds (6)
24 cashews (10)
1/4c raisins or dried cranberries, optional (10)

OILS & VINEGARS
~1.5c olive oil
~1/2c coconut oil (2,10)
1T apple cider vinegar (8)
1.25c balsamic vinegar (2,9)

FROZEN
~7.5oz (1.5c) strawberries (6)

PANTRY
5c strained tomatoes/tomato sauce (1)*
6c beef broth (1)*
6oz tomato paste (5)*
~1/2c salsa (8,10)*
1/2c grainy mustard (4)*
1 can full fat coconut milk (6)*
1/2c almond butter (6,10)*
1.5c gluten free oats (10)
1/2c almond meal (10)
1c almond flour (5)
~2tsp vanilla extract (6,10)*
1/2c maple syrup (4,10)
1tsp honey (8)
2T chocolate chips (10)*
4 quart freezer bags (6,10)
wooden or metal skewers (2)

SPICES
2T basil (1)
2T oregano (1)
4T Italian seasoning (2,3,5)*
1.5T smoked paprika (8)


© 2018 by Prep Dish. All rights reserved. September 2018 Meal Prep Challenge, Wk 1 - 4,1 servings
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD