PD Grocery List September Week 3 - Gluten Free:

1. Meal 1: Balsamic Chicken w/ Butternut Squash, Cherry & Walnut Quinoa Pilaf
2. Meal 2: Salmon Parchment Packs w/ Mushrooms & Zucchini
3. Meal 3: Spaghetti Squash Stuffed w/ Black Beans & Veggies
4. Meal 4: Chicken & Artichoke Spezzatino
5. Salad: Arugula w/ Cherry Tomatoes, Avocado & Pine Nuts
6. Breakfast: Overnight Oats w/ Peanut Butter & Apples
7. Snack: Popcorn w/ Dried Figs & Pecans
8. Dessert: Dates Stuffed w/ Peanut Butter & Cocoa Nibs

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

HERBS  
1 bulb garlic (4)
1 sm bunch cilantro (3)
1 bunch basil or mint (1)

VEGGIES
2 carrots (4)
5 zucchini (2,3)
1 yellow squash (3)
2 sm spaghetti squash (~4#) (3)
1 butternut squash (1) (OR 1 bag pre-cut squash)
1 pint cherry tomatoes (5)
1-2 avocados (5)
1 poblano chili pepper (3) (OR green bell pepper)
16oz baby bella mushrooms (2) (OR button mushrooms)
1 lg red potato (4)
2 yellow onion (3,4)
5oz tub arugula (5)

FRUIT
2 apples (6)

MEATS 
4 boneless, skinless chicken breasts (1)
1 ea. bone-in, skin on, chicken leg quarter & breast (4)

SEAFOOD
4 salmon fillets, 4-6oz ea. (2)

DAIRY (optional)
2oz Cotija cheese (3) (OR 4oz shredded cheddar)
2c almond milk (6)* (OR milk of choice)

NUTS & DRIED FRUIT
1/2c walnuts (1)
2c chopped pecans (7)
1/2c pine nuts (5) (OR sliced almonds)
8-16 medjool dates (8)
2c dried figs (7)
1/2c dried cherries (1)*
1/4c chia seeds (6)

OILS & VINEGARS
~1.25c olive oil
3/4c balsamic vinegar (1,5)

PANTRY
1c quinoa (1)
1 can white beans (4)*
1 can black beans (3)*
1 can artichoke hearts (4) (in water)
26oz chopped or crushed tomatoes (4)*
32oz chicken broth (4)*
~1.5T honey, optional (6)
3/4c peanut butter (6,8)*
2c GF oats (6)
1.5T cacao nibs (8)
1 large bag air-popped organic popcorn (7)*
sandwich baggies (7)

SPICES
1T pumpkin pie spice (7)* (OR cinnamon)
2tsp cinnamon (6)
2T herbs de Provence (4)*
2T Italian seasoning (1)*
1tsp garlic powder (2)
1tsp cumin (3)
1tsp smoked paprika (3)


© 2018 by Prep Dish. All rights reserved. September 2018, Wk 3 - Gluten Free
Created by Personal Chef & Dietitian Allison Schaaf, MS, RD, LD