Food City Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Certified Angus Beef Chuck Roast: $5.99/lb
- Top Sirloin Steak (Certified Angus Beef): $8.99/lb
- Boneless Pork Chops (Food City Fresh, Center Cut): $4.99/lb
- Ground Chuck (Food City Fresh, 80% Lean): $5.99/lb for 3 lbs or more
- Whole Boneless Pork Loin (Food City Fresh): $1.99/lb
- Fresh Split Chicken Breast (Sanderson Farms, Family Pack): $1.99/lb
- Cod Fillets (Wild Caught): $10.99/lb
- Cooked Shrimp (Farm Raised, 26/30 Ct.): $9.99/lb
- Oscar Mayer Beef Franks (14-15 Oz.): $6.99 each, Buy 1 Get 1 Free
- Carolina Pride Bacon (12 Oz.): $4.99 each
- Land O' Frost Lunch Meat (10-16 Oz.): $4.99 each
- Prime Top Sirloin Steak (Certified Angus Beef): $10.99/lb
- SeaPak Shrimp (Frozen, 8.2-20 Oz.): $4.99 each

Vegetables on sale:
- Basket & Bushel Idaho Potatoes (5 Lb.): $1.99 each
- Cut Fresh In-Store Watermelon, Cantaloupe or Pineapple Fruit Bowls: $4.99 each
- Loose Sweet Corn: 2/$1
- Sliced Watermelon Quarters (Cut In-Store): $0.79/lb
- Red Cherries (Northwest Cherries): $3.99/lb
- Cosmic Crisp Apples (Super Sweet): $1.99/lb
- Locally Grown Tomatoes (Ripe): $1.99/lb
- Bright Farms Crunch Kits (5.85-6.7 Oz.): $4.99 each
- Fresh Baking Potatoes (4 Pk.): $3.49 each

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Whole Boneless Pork Loin: $1.99/lb - about 2 lbs needed, roughly $4.00 for 4 people
- Fresh Split Chicken Breast (Family Pack): $1.99/lb - about 2.5 lbs needed, roughly $5.00 for 4 people
- Boneless Pork Chops: $4.99/lb - about 2 lbs needed, roughly $10.00 for 4 people
- Ground Chuck (3 lb minimum): $5.99/lb - 3 lbs at minimum purchase, roughly $18.00 for 4 people (but leftover meat is a bonus)
- Certified Angus Beef Chuck Roast: $5.99/lb - about 2.5 lbs needed, roughly $15.00 for 4 people
- Oscar Mayer Beef Franks (BOGO): $6.99 for 2 packs effectively, roughly $3.50/pack - very economical per serving
- Carolina Pride Bacon: $4.99 flat per 12 oz pack - supporting role, not a full protein
- SeaPak Shrimp (Frozen): $4.99 flat per pack - economical for a seafood night
- Cooked Shrimp: $9.99/lb - about 1.5 lbs needed, roughly $15.00 for 4 people
- Top Sirloin Steak: $8.99/lb - about 2 lbs needed, roughly $18.00 for 4 people (premium)
- Cod Fillets: $10.99/lb - about 2 lbs needed, roughly $22.00 for 4 people (premium)
- Prime Top Sirloin Steak: $10.99/lb - about 2 lbs needed, roughly $22.00 for 4 people (premium)

Why these meals: The pork loin at $1.99/lb is the standout deal of the week and anchors one of the most satisfying dinners on the plan for about $4 in protein. The Sanderson Farms split chicken breast at the same $1.99/lb price is equally exceptional and shows up twice in different forms across the week. Boneless pork chops at $4.99/lb give a third solid economical night with a completely different flavor direction. The BOGO beef franks work out to essentially two packs for $6.99, making them a surprisingly budget-friendly protein for a fun gluten-free hot dog style night with corn and potatoes. For the one premium seafood night, the SeaPak frozen shrimp at a flat $4.99 per pack beats out the $9.99/lb fresh cooked shrimp, the $10.99/lb cod, and both sirloin steaks on a cost-per-serving basis, making it the clear best value among the premium options this week. This flyer leans heavily on premium cuts, so skipping the steaks and cod entirely kept the weekly total well inside a sensible range.

5-DAY MEAL PLAN

Monday
Meal: Slow-Baked Boneless Pork Loin with Roasted Idaho Potatoes and Sweet Corn
Description: A thick-cut pork loin is seasoned with garlic, smoked paprika, and olive oil, then slow-roasted until juicy and tender alongside chunky potato wedges. Sweet corn rounds out the plate with natural sweetness and makes this a deeply satisfying, completely gluten-free Sunday-style dinner on a Monday budget.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), Basket & Bushel Idaho Potatoes 5 lb bag ($1.99), Loose Sweet Corn (2/$1)
Prep time: 20 minutes active, 75 minutes total
Serving note: 2 lbs pork loin (serves 4 with generous slices), 3 lbs potatoes (about 12 oz per person), 4 ears of corn (1 per person)

Tuesday
Meal: Skillet Ground Chuck Taco Bowls with Rice, Tomatoes, and Shredded Cheese
Description: Seasoned ground chuck is browned in a skillet with cumin, chili powder, and garlic, then served over fluffy white rice with fresh tomato, shredded cheese, and salsa. Everything is naturally gluten-free and layered in a bowl so every bite has a little of everything.
Sale items used: Ground Chuck 80% Lean ($5.99/lb, 3 lb purchase), Food Club White Rice 2 lb ($1.69), Locally Grown Tomatoes ($1.99/lb), Food Club Shredded Cheese ($2.99), La Mexicana Salsa ($2.99)
Prep time: 30 minutes
Serving note: 1.5 lbs ground chuck used Tuesday (remaining 1.5 lbs refrigerated or frozen), 1 cup dry rice per 2 people (2 cups total), 1 lb tomatoes diced, 4 oz shredded cheese shared across bowls, salsa to taste
Recipes:
- Taco Rice Bowl Recipe with Ground Beef

Wednesday
Meal: Garlic Herb Chicken Breast with Baked Potatoes and Fresh Tomato Salad
Description: Split chicken breasts are rubbed with olive oil, garlic, Italian herbs, and lemon, then oven-baked until golden and juicy. Fluffy baked potatoes and a simple chopped tomato salad dressed with Kraft dressing complete a fresh, light, gluten-free plate.
Sale items used: Fresh Split Chicken Breast Family Pack ($1.99/lb), Fresh Baking Potatoes 4 pk ($3.49), Locally Grown Tomatoes ($1.99/lb), Kraft Salad Dressing ($1.49)
Prep time: 15 minutes active, 55 minutes total
Serving note: 2.5 lbs chicken breast (roughly 10 oz bone-in per person), 4 baking potatoes (1 per person), 1 lb tomatoes, 2 tbsp dressing per person
Recipes:
- Ultimate Garlic Herb Chicken with Delicious Mashed Potatoes
- Baked Greek Chicken and Potatoes (One-Pan Recipe!)

Thursday
Meal: Pan-Seared Boneless Pork Chops with Smashed Idaho Potatoes and Sweet Corn
Description: Center-cut boneless pork chops are seared in a hot cast iron skillet with butter and fresh thyme until caramelized and cooked through, then rested and served alongside smashed and crisped potatoes. Boiled sweet corn on the cob finishes the plate with a completely different flavor profile from Monday's roasted pork night.
Sale items used: Boneless Pork Chops ($4.99/lb), Basket & Bushel Idaho Potatoes 5 lb bag ($1.99), Loose Sweet Corn (2/$1)
Prep time: 35 minutes
Serving note: 2 lbs pork chops (about 8 oz per person, 4 chops total), roughly 2 lbs potatoes smashed and crisped, 4 ears of corn (1 per person)
Recipes:
- Easy Gluten-Free Garlic Herb Skillet Pork Chops

Friday
Meal: Garlic Butter Shrimp Stir-Fry over White Rice with Shredded Cheese Topping
Description: SeaPak shrimp are quickly cooked in garlic butter with a splash of soy sauce, then tossed with diced tomatoes and spooned over a bed of steamed white rice for a fast, festive Friday dinner. A sprinkle of shredded cheese on top adds richness and makes this feel like a loaded shrimp rice bowl the whole table will enjoy.
Sale items used: SeaPak Shrimp Frozen ($4.99 per pack), Food Club White Rice 2 lb ($1.69), Locally Grown Tomatoes ($1.99/lb), Food Club Shredded Cheese ($2.99)
Prep time: 20 minutes
Serving note: 1 pack SeaPak shrimp split across 4 servings, 2 cups dry rice cooked (serves 4), 0.5 lb tomatoes diced, 2 oz shredded cheese shared
Recipes:
- Easy Garlic Butter Shrimp
- Garlic Butter Shrimp and Rice Recipe

SHOPPING LIST

Buy on sale:
- Whole Boneless Pork Loin (2 lbs): $3.98
- Fresh Split Chicken Breast Family Pack (2.5 lbs): $4.98
- Boneless Pork Chops (2 lbs): $9.98
- Ground Chuck 80% Lean (3 lbs, minimum purchase): $17.97
- SeaPak Shrimp Frozen (x1 pack): $4.99
- Basket & Bushel Idaho Potatoes 5 lb (x2 bags): $3.98
- Fresh Baking Potatoes 4 pk (x1): $3.49
- Loose Sweet Corn (x8 ears, 4 bundles of 2/$1): $4.00
- Locally Grown Tomatoes (2.5 lbs total across the week): $4.98
- Food Club White Rice 2 lb (x2 bags): $3.38
- Food Club Shredded Cheese (x2 packs): $5.98
- La Mexicana Salsa (x1): $2.99
- Kraft Salad Dressing (x1): $1.49

Pantry staples needed:
- Olive oil
- Butter
- Garlic (fresh or minced)
- Smoked paprika
- Cumin
- Chili powder
- Italian seasoning or dried thyme
- Salt and black pepper
- Lemon (for chicken)
- Gluten-free soy sauce or tamari (for shrimp stir-fry)