Prep Dish Grocery List September Challenge Week 2:
Serves 4 for dinner & 1 for all other meals

1. Meal 1: Slow Cooker Sweet Apple Pork w/ Roasted Green Beans (x5)
2. Meal 2: Blackened Catfish w/ Cajun Brown Rice & Steamed Broccoli (x4)
3. Meal 3: Sloppy Joes over Sweet Potatoes (x8)
4. Meal 4: Honey BBQ Chicken w/ Brown Rice & Roasted Carrots (x5)
5. Meal 5: Paleo Pizza (x5)
6. Breakfast 1: Pumpkin Spice Muffins (x3)
7. Breakfast 2: Blueberry Chia Pudding (x2)
8. Breakfast 3: Hard Boiled Eggs, Avocado & Oranges (x1)
9. Breakfast 4: Green Berry Smoothie (x3)
10. Lunch 1: Chopped Salad (x3)
11. Lunch 2: Crunchy Tuna Salad w/ Cucumber Slices (x2)
12. Snacks: Frozen Grapes (x3), Cherry Mousse (x2)

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

HERBS  
6 garlic cloves (3)
1 bunch basil (4,5)

VEGGIES
4-5c green beans (1)
1# carrots (3,4,10)
1 bunch celery (3,10)
2 small heads broccoli (2,10)
1 bag cauli rice (5) (OR 1 head cauliflower)
2 English cucumbers (10,11)
2 avocados (8,12)
3 green bell peppers (3,10)
1 pint cherry tomatoes (10)
1 roma tomato (5)
8 sweet potatoes (3)
1 small red onion (1,10)
2 medium yellow onions (3)
3/4c spinach (9)
1 head romaine (11)

EGGS
7 eggs, omega-3 (5,8,10)

FRUIT
2 granny smith apples (1)
3.5c grapes (11,12)
3 large bananas (6,9) (1 should be very ripe)
1 oranges (8)

MEATS & SEAFOOD
3# pork tenderloin (1)
2# grassfed ground beef (3)
5 chicken leg quarters (4)
4 catfish fillets, 4-6oz each (2) (OR cod or tilapia)

FROZEN
~7.5oz (1.5c) blueberries (7,9)
~5oz (3/4c) pineapple (9)
~10oz (2c) dark cherries (12)
~5oz (3/4c) strawberries (9)

DAIRY (optional)
1/3c (~2oz) soft goat cheese (5)
~6-8oz ball mozzarella (5)

NUTS & DRIED FRUITS
1/4c chopped walnuts (6)
1/3c chia seeds (7)
2T sunflower seeds (11)
2T dried cranberries (11)*

SPICES
~1.5T cinnamon (1,6)
1.5tsp pumpkin pie spice (6)
1tsp paprika (3)
2T chili powder (4)*
1tsp oregano (5)
4T Cajun seasoning (2)*

PANTRY
2x 5oz cans tuna (11)*
1 can whole kernel corn (10)*
1 can hearts of palm (10)*
2c brown rice (2,4)
~36oz diced tomatoes (3)*
~1c pizza sauce, like Rao's (5)
6oz tomato paste (3)*
1c strained tomatoes (4)*
2T dijon mustard (3)*
3T mayo (11)*
1 can lite coconut milk (7,9)*
3c gluten free rolled oats (6)
~15oz can pumpkin puree (6)*
1.5c unsweetened almond milk (6)*
~1/3c almond butter (6,9)*
7T honey, optional (1,4,7)
1/2c maple syrup (6)
1tsp baking powder (6)
1/2tsp vanilla extract (12)*
6 pint/quart freezer bags (9,12)
parchment muffin liners (6)

OILS & VINEGARS
~3/4c olive oil
2T apple cider vinegar (4)
1/4c balsamic vinegar (10)


© 2018 by Prep Dish. All rights reserved. September 2018 Meal Prep Challenge, Wk 2 - 4,1 servings
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD