Food City Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Certified Angus Beef Ribeye Steak, Value Pack: $11.99/lb
- Certified Angus Beef Prime Ribeye Steak: $22.99/lb
- Thomas Farms Grass Fed Ground Beef Patties, 10 Ct.: $14.99
- Previously Frozen Pork Baby Back Ribs: $6.99/lb
- Ground Round, Food City Fresh, 85% Lean (3 lbs or more): $6.99/lb
- Boneless Chicken Breast, Family Pack or Jumbo Pack: $2.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Cooked Shrimp, Farm Raised, Previously Frozen, 41/50 Ct.: $7.99/lb
- Boston Butt, Food City Fresh, Whole-In-Bag: $2.49/lb
- Ball Park Beef Franks, Selected Varieties, 14-15 Oz.: BOGO
- Ball Park Meat Franks, Selected Varieties, 15 Oz.: BOGO
- Oscar Mayer Bacon, Selected Varieties, 12-16 Oz.: BOGO
- Hillshire Farm Beef Polska Kielbasa, Selected Varieties, 12 Oz.: $5.49
- Hormel Fully Cooked Bacon, Black Label, 2.52 Oz.: $3.99
- Wampler's Sausage, Selected Varieties, 16 Oz.: $3.49
- Dietz & Watson Turkey Line: $11.99/lb

Vegetables on sale:
- 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
- Vidalia Onions, Bland Farms, 3 Lb.: $2.99
- Tomatoes on the Vine, Ripe: $0.69/lb
- Green Cabbage, Fresh: $0.69/lb
- Northwest Cherries: $3.99/lb

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Boston Butt Pork Bowls with Cabbage Slaw
Description: A tender, fall-apart pulled pork served over rice with a tangy cabbage slaw made from fresh green cabbage and ripe tomatoes. This hearty bowl is naturally gluten-free and packed with bold, smoky flavor that satisfies the whole family.
Sale items used: Boston Butt ($2.49/lb), Green Cabbage ($0.69/lb), Tomatoes on the Vine ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag), Sweet Baby Ray's Barbecue Sauce (BOGO)
Prep time: 30 minutes active, 4 to 6 hours slow roast
Serving note: 2.5 lbs boneless pork (yields roughly 1.5 lbs pulled after cooking, about 6 oz per person), 1 small head of cabbage shredded (about 1 lb), 2 medium tomatoes, half an onion sliced, 2 to 3 tbsp barbecue sauce per bowl. Serve over 3 cups dry rice cooked to package directions.
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: Juicy boneless chicken breasts are pan-seared and finished with a bright, fresh sauce of vine-ripened tomatoes and sweet Vidalia onions. The simple one-skillet preparation keeps the flavors clean and completely gluten-free.
Sale items used: Boneless Chicken Breast, Family Pack ($2.99/lb), Tomatoes on the Vine ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag)
Prep time: 35 minutes
Serving note: 2 lbs boneless chicken breast (about 8 oz per person), 1 lb tomatoes on the vine roughly chopped, 1 cup sliced Vidalia onion. Serve alongside roasted potatoes or steamed rice (pantry staple).
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 browned and tossed with sweet sauteed cabbage and Vidalia onions for a deeply savory, one-pan meal that comes together in under 30 minutes. Make sure to confirm the kielbasa variety selected is certified gluten-free, as Hillshire Farm Beef Polska Kielbasa is generally considered gluten-free but always check the label.
Sale items used: Hillshire Farm Beef Polska Kielbasa ($5.49 per 12 oz pack), Green Cabbage ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag)
Prep time: 25 minutes
Serving note: 2 packs of kielbasa (24 oz total, about 6 oz per person), 1.5 lbs green cabbage shredded, 1 cup sliced Vidalia onion. Serve over 3 cups dry rice cooked.
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 cooked with fresh tomatoes and Vidalia onions, then served over rice with shredded cheese for a bold, customizable taco bowl that is naturally gluten-free when skipping the tortillas. This is a family-friendly crowd-pleaser that uses some of the most economical proteins on the sale list.
Sale items used: Ground Round, Food City Fresh 85% Lean ($6.99/lb), Tomatoes on the Vine ($0.69/lb), Vidalia Onions ($2.99 for 3 lb bag), Food Club Shredded or Chunk Cheese (BOGO)
Prep time: 30 minutes
Serving note: 1.5 lbs ground round (about 6 oz per person), 1 lb tomatoes diced, half an onion diced, 1 cup shredded cheese divided among 4 bowls. Serve over 3 cups dry rice cooked.
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: This is the one premium protein night of the week, with fresh salmon fillets seared to golden perfection and topped with a vibrant summer salsa of juicy watermelon and sweet blackberries. The colorful fruit salsa makes this feel like a restaurant-quality gluten-free celebration meal to close out the week.
Sale items used: Salmon Fillets, Fresh ($9.99/lb), Sliced Seedless Watermelon ($0.99/lb), Fresh Blackberries, 6 Oz. ($1.99 each)
Prep time: 25 minutes
Serving note: 2 lbs salmon fillets (about 8 oz per person), 1 lb sliced watermelon cut into small cubes for salsa, 1 container (6 oz) fresh blackberries halved. Serve alongside steamed rice or roasted potatoes.
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, Whole-In-Bag (2.5 lbs): $6.23
- Boneless Chicken Breast, Family Pack (2 lbs): $5.98
- Hillshire Farm Beef Polska Kielbasa (x2 packs at $5.49 each): $10.98
- Ground Round, Food City Fresh 85% Lean (1.5 lbs, qualifies for the 3 lb or more price only if buying the full quantity - buy 3 lbs and use 1.5 lbs for Thursday, freeze the rest): $20.97 - NOTE: the $6.99/lb price requires purchasing 3 lbs or more. Total for 3 lbs: $20.97. Alternatively, if a smaller quantity is available at a slightly different price, confirm at store. Budgeted here at 3 lbs for $20.97.
- Salmon Fillets, Fresh (2 lbs): $19.98
- Green Cabbage (2 lbs total, used Monday and Wednesday): $1.38
- Tomatoes on the Vine (2 lbs total, used Tuesday, Wednesday, Thursday): $1.38
- Vidalia Onions, Bland Farms, 3 Lb. bag (x1 bag, used all week): $2.99
- Sweet Baby Ray's Barbecue Sauce, BOGO (buy 1, get 1 free - pay for 1 bottle): $3.49 (estimated regular price; confirm at store as BOGO price is the regular retail price of one unit)
- Food Club Shredded or Chunk Cheese, BOGO (buy 1 pack, get 1 free - pay for 1 pack): $2.99 (estimated; confirm at store)
- Sliced Seedless Watermelon (1 lb): $0.99
- Fresh Blackberries, 6 Oz. (x1 container): $1.99

Pantry staples needed:
- White or long-grain rice (for Monday, Tuesday, Wednesday, Thursday, Friday)
- Olive oil or cooking oil (for searing and roasting)
- Salt and black pepper
- Garlic powder and onion powder (for seasoning pork and chicken)
- Cumin and chili powder (for taco bowls, Thursday)
- Paprika or smoked paprika (for pork rub and kielbasa skillet)
- Lime juice (optional, for taco bowls and salmon salsa)
- Fresh cilantro (optional garnish)
- Gluten-free confirmed soy sauce or coconut aminos (optional for kielbasa stir-fry)
- Potatoes (optional side, naturally gluten-free)
- Honey or sugar (optional, for watermelon salsa)