Food City Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boston Butt, Food City Fresh, Whole-In-Bag: $2.49/lb
- Boneless Chicken Breast, Family Pack or Jumbo Pack: $2.99/lb
- Hillshire Farm Beef Polska Kielbasa, Selected Varieties, 12 Oz.: $5.49
- Ground Round, Food City Fresh, 85% Lean (3 lbs or more): $6.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Certified Angus Beef Ribeye Steak, Value Pack: $11.99/lb
- Cooked Shrimp, Farm Raised, Previously Frozen, 41/50 Ct.: $7.99/lb
- Previously Frozen Pork Baby Back Ribs: $6.99/lb
- Thomas Farms Grass Fed Ground Beef Patties, 10 Ct.: $14.99
- Ball Park Beef Franks, Selected Varieties, 14-15 Oz.: BOGO
- Oscar Mayer Bacon, Selected Varieties, 12-16 Oz.: BOGO
- Wampler's Sausage, Selected Varieties, 16 Oz.: $3.49
- Hormel Fully Cooked Bacon, Black Label, 2.52 Oz.: $3.99 each
- Dietz & Watson Turkey Line: $11.99/lb
- Jalapeño Stuffed Poppers: $11.99/lb

Vegetables on sale:
- Green Cabbage, Fresh: $0.69/lb
- Tomatoes on the Vine, Ripe: $0.69/lb
- Vidalia Onions, Bland Farms, 3 Lb. bag: $2.99
- Whole Seedless Watermelon: $1.99 each
- Sliced Seedless Watermelon, Fresh Cut In-Store: $0.99/lb
- Fresh Blackberries, 6 Oz.: $1.99 each
- Cosmic Crisp Apples: $1.99/lb
- Northwest Cherries: $3.99/lb

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Boston Butt Pork Bowls with Cabbage Slaw
Description: A single generous portion of slow-roasted Boston butt pork is shredded and served over steamed white rice, seasoned with salt, pepper, garlic powder, and a splash of apple cider vinegar for brightness. Fresh shredded green cabbage is tossed with a simple gluten-free mayo-based slaw dressing and piled on top for crunch and color.
Sale items used: Boston Butt ($2.49/lb), Green Cabbage ($0.69/lb), Kraft Mayonnaise (BOGO)
Prep time: 20 minutes active, 3-4 hours slow roast (or use slow cooker)
Serving note: 0.5 lb of Boston butt pork (raw weight yields a satisfying shredded portion after cooking), approximately 0.25 lb shredded cabbage, 1/2 cup dry white rice cooked per person
Recipes:
- Crockpot Pulled Pork Bowls
- Easy Crockpot BBQ Pulled Pork Bowls
- Oven Baked Pulled Pork

Tuesday
Meal: Skillet Chicken Breast with Tomatoes, Onion, and Herbs
Description: One boneless chicken breast is pan-seared in olive oil until golden, then simmered with fresh vine-ripened tomatoes and sliced Vidalia onion in a simple gluten-free herb sauce with garlic, dried oregano, and basil. Served over a small portion of steamed white rice or alongside roasted potatoes for a complete, satisfying gluten-free plate.
Sale items used: Boneless Chicken Breast ($2.99/lb), Tomatoes on the Vine ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag)
Prep time: 25 minutes
Serving note: 1 boneless chicken breast (approximately 0.5 lb), 1 medium tomato (approximately 0.25 lb), 1/4 Vidalia onion
Recipes:
- Cheesy Italian Chicken Skillet (Gluten Free)
- Chicken Breast in Cast Iron Skillet (Gluten Free)
- Mediterranean Chicken Skillet Recipe

Wednesday
Meal: Kielbasa and Cabbage Stir-Fry with Rice
Description: Sliced Hillshire Farm Beef Polska Kielbasa is pan-seared until browned, then stir-fried with shredded green cabbage, sliced Vidalia onion, and a gluten-free seasoning of garlic, black pepper, and a drizzle of gluten-free soy sauce or coconut aminos. The savory mixture is served over fluffy steamed white rice for a hearty one-pan meal.
Sale items used: Hillshire Farm Beef Polska Kielbasa ($5.49 per 12 oz package), Green Cabbage ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag)
Prep time: 20 minutes
Serving note: Approximately one-third of the 12 oz kielbasa package (about 4 oz), 0.25 lb shredded cabbage, 1/4 onion, 1/2 cup dry rice cooked - save remaining kielbasa for future meals or freeze
Recipes:
- Kielbasa and Cabbage Stir Fry
- Kielbasa and Cabbage (5-Ingredient Recipe)
- Fried Cabbage with Kielbasa - Low Carb, Paleo Gluten Free

Thursday
Meal: Smoky Ground Round Taco Bowls with Tomato and Onion Salsa
Description: Seasoned 85% lean ground round is browned with smoky cumin, chili powder, garlic, and smoked paprika, then served over white rice or shredded cabbage in a bowl for a fully gluten-free taco bowl experience. A fresh salsa of diced vine tomatoes and Vidalia onion with lime juice and cilantro is spooned on top, finished with a dollop of gluten-free mayo or sour cream.
Sale items used: Ground Round 85% Lean ($6.99/lb), Tomatoes on the Vine ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag), Green Cabbage ($0.69/lb)
Prep time: 20 minutes
Serving note: 0.5 lb ground round (minimum 3 lb purchase required for $6.99/lb price - plan to freeze remaining 2.5 lbs in individual portions), 1 small tomato (0.15 lb), 1/4 onion, small handful shredded cabbage
Recipes:
- Ground Beef Taco Bowls
- Beef Taco Bowls - Low Carb + Gluten Free
- Ground Beef Taco Bowls (35 Minutes)

Friday
Meal: Pan-Seared Salmon Fillets with Watermelon and Fresh Blackberry Salsa
Description: A single fresh salmon fillet is pan-seared skin-side down in a hot skillet with olive oil, salt, pepper, and a squeeze of lemon until flaky and golden. A vibrant summer salsa of diced seedless watermelon and fresh blackberries with a hint of mint, lime juice, and a pinch of sea salt is spooned over the top for a stunning sweet-savory finish.
Sale items used: Fresh Salmon Fillets ($9.99/lb), Sliced Seedless Watermelon ($0.99/lb), Fresh Blackberries 6 Oz. ($1.99 each)
Prep time: 20 minutes
Serving note: 1 salmon fillet (approximately 0.5 lb), approximately 0.25 lb sliced watermelon diced small, half of the 6 oz blackberry container
Recipes:
- Seared Salmon With Watermelon Tomato Avocado Salsa
- Pan Seared Salmon with Watermelon Salsa
- Perfect Pan Seared Salmon with Crispy Skin + Blackberry Balsamic Sauce

SHOPPING LIST

Buy on sale:
- Boston Butt, Food City Fresh (3 lbs - minimum practical purchase, freeze remaining 2.5 lbs in portions): $7.47
- Boneless Chicken Breast, Family Pack (1 lb - smallest family pack portion, freeze extra): $2.99
- Hillshire Farm Beef Polska Kielbasa, 12 Oz. (x1 package): $5.49
- Ground Round 85% Lean (3 lbs minimum for sale price, freeze 2.5 lbs in individual 0.5 lb portions): $20.97
- Fresh Salmon Fillets (0.5 lb): $5.00
- Green Cabbage (1 lb - covers Monday, Wednesday, and Thursday): $0.69
- Tomatoes on the Vine (0.65 lb - covers Tuesday, Thursday): $0.45
- Vidalia Onions, Bland Farms 3 Lb. bag (x1 bag - covers Tuesday, Wednesday, Thursday with plenty remaining): $2.99
- Sliced Seedless Watermelon, Fresh Cut In-Store (0.25 lb for Friday salsa): $0.25
- Fresh Blackberries, 6 Oz. (x1 container): $1.99
- Kraft Mayonnaise, 30 Oz. (x1 - BOGO, pay for one get one free, first unit cost): $4.99

Pantry staples needed:
- White rice (long grain, confirmed gluten-free labeled)
- Olive oil
- Garlic (fresh or jarred minced)
- Salt and black pepper
- Cumin (ground)
- Chili powder (verify gluten-free label)
- Smoked paprika
- Dried oregano
- Dried basil
- Garlic powder
- Apple cider vinegar
- Lime juice or fresh limes
- Coconut aminos or certified gluten-free soy sauce (for Wednesday stir-fry)
- Fresh cilantro (optional garnish Thursday)
- Fresh mint (optional garnish Friday)
- Cooking spray or additional olive oil