Prep Dish Grocery List September Challenge Week 3:
Serves 4 for dinner & 1 for all other meals

1. Meal 1: Taco Soup  (x6)
2. Meal 2: Cilantro Citrus Shrimp w/ Mexican Quinoa Pilaf (x8)
3. Meal 3: Herb Roasted Chicken Breasts (x6) w/ Butternut Squash (x5) & Spinach (x4)
4. Meal 4: Crab Cakes (x5) w/ Roasted Asparagus & Tomatoes (x4)
5. Meal 5: Beef & Broccoli Stir Fry w/ Sesame Quinoa (x5)
6. Lunch 1: Balsamic Roasted Beet Salad w/ Shaved Prosciutto (x2)
7. Lunch 2: Summer Pasta Salad (x2)
8. Snacks: Apples w/ Cinnamon (x3), Bell Pepper & Avocado (x2), Blueberries & Walnuts (x2)

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

HERBS  
1 large bulb garlic (1,2,3,4,5,7) (14 cloves)
~3" knob ginger (5)
1 large bunch basil (3,7)
1 bunch cilantro (2)

VEGGIES
1 small fennel bulb (6)
1 bunch green onions (4)
1 large head broccoli (5) (OR 1 bag pre-cut)
2 large beets (6)
2 medium zucchini (7) (OR 1 containers zoodles or 1/2 box GF pasta)
2 bunches asparagus (4)
2# pre-cut butternut squash (3,breakfast) (OR 1 whole)
4 pints cherry tomatoes (2,4,7)
5 avocados (1,8,breakfast)
4 red bell peppers (1,4,8)
2 jalapenos (1,2)
8oz sliced mushrooms (7)
1 large yellow onion (1)
5oz mixed greens (6)
10oz spinach (3)

FRUITS
3 medium apples (8)
1/2 pint blueberries (8)
3 lemons (2,4,7)
7-8 limes (2)
3 oranges (2,breakfast)

MEATS & SEAFOOD
1# grassfed ground beef (1)
4oz shaved prosciutto (6)
1.5# grassfed beef stir fry meat (5)
6 boneless, skinless chicken breasts, 4-6oz each (3)
~24oz lump crabmeat (4) (OR canned salmon)

FROZEN
~2-2.5# frozen shrimp (2)
1c frozen corn kernels (1)

DAIRY (optional)
2oz crumbled goat cheese (6)
2oz crumbled feta cheese (7)
Greek yogurt and/or shredded cheese, for soup garnish (1)

NUTS & DRIED FRUITS
1/4c chopped walnuts (6)
24 (~1/2c) walnuts (8)
1/4c pine nuts (7)
1c pumpkin seeds (2)

OILS & VINEGARS
~2.3c olive oil
~1/3c balsamic vinegar (6)
4T toasted sesame oil (5)

EGGS
4 eggs, omega-3 (breakfast)

PANTRY
4c quinoa (2,5)
1/4c coconut aminos (5)* (OR tamari)
1 can lite coconut milk (breakfast)*
2T sliced Kalamata olives (7)
2c tomato puree (1)*
4c vegetable broth (1)*
3 cans black beans (1,2)*
1 can red beans (1)*
~3/4c mayo (4)*
2T almond butter (breakfast)*
1/4c almond flour (4)
2.25T coconut flour (4)

SPICES
~1/2tsp cinnamon (8)
1.5tsp Old Bay seasoning (4)*
1T dried basil (3)
red chili flakes, optional (5)
2T taco seasoning (1)*


� 2018 by Prep Dish. All rights reserved. September 2018 Meal Prep Challenge, Wk 3 - 4,1 servings
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD