Prep Dish Grocery List September Challenge Week 1:
Serves 2

1. Meal 1: Beef & Vegetable Stew (x6)
2. Meal 2: Grilled Balsamic Chicken Kabobs (x4) w/ Cauliflower Rice (x2)
3. Meal 3: Salt & Pepper Baked Pork Chops w/ Roasted Veggies (x4)
4. Meal 4: Maple Glazed Salmon (x4) w/ Sweet Potato Mash (x2)
5. Meal 5: Turkey Meatballs over Zoodles (x4)
6. Breakfast 1: Strawberry Colada Smoothie (x6)
7. Breakfast 2: Greek Veggie Frittata (x6)
8. Lunch 1: Roasted Cauliflower Lettuce Wraps (x6)
9. Lunch 2: Leftover Kabobs or Salmon over Mixed Greens w/ Tomato, Feta & Cucumber (x4)
10. Snacks: Banana w/ Almond Butter (x4), Almond Butter Brownie Bites (x10), Veggies & Guac (x4), Strawberries & Cashews (x4)

*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 2 bags cauliflower florets & 1 bag cauli rice)
5-6 zucchini (3,5) (OR 1 bag zoodles + 3-4 zucchini)
8oz button mushrooms (2,7)
2 pints cherry tomatoes (2,7,9)
5 avocados (8,10)
3 large red potatoes (1)
4 sweet potatoes (3,4)
2 yellow onions (1,2,7)
1 small red onion (2)
1 head napa cabbage (8) (OR ~12oz coleslaw mix)
1 jalapeno (8)
1 head romaine lettuce (8)
5oz baby spinach (7)
5oz mixed greens (9)

FRUIT
7 large bananas (6,10)
1# strawberries (10)
3 limes (8,10)

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

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

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

NUTS & SEEDS
3T chia seeds (6)
48 cashews (10)
1/4c raisins or dried cranberries, optional (10)

OILS & VINEGARS
~1.5c olive oil
~1/3c coconut oil (2,10)
2T apple cider vinegar (8)
1.25c balsamic vinegar (2,9)

FROZEN
3c strawberries (6)

PANTRY
3c strained tomatoes/tomato sauce (1)*
4c beef broth (1)*
6oz tomato paste (5)*
~3/4c salsa (8,10)*
1/2c grainy mustard (4)*
1 can full fat coconut milk (6)*
1.5c almond butter (6,10)*
3c gluten free oats (10)
1c almond meal (10)
1c almond flour (5)
~2T vanilla extract (6,10)*
3/4c maple syrup (4,10)
1/2T honey (8)
1/4c chocolate chips (10)*
7 quart freezer bags (6,10)
wooden or metal skewers (2)

SPICES
1.5T basil (1)
1.5T 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 - 2 servings
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD