Food City Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Ground Beef (Food City Fresh, 81% Lean): $2.99/lb
- Ground Beef (Food City Fresh, 75% Lean): $4.99/lb
- Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack): $1.99/lb
- Pork Chops (Food City Fresh, Assorted): $1.99/lb
- Cooked Shrimp (Farm Raised, Previously Frozen, 26/30 Ct.): $22.99/lb
- Fresh Flounder Fillets (Wild Caught): $9.99/lb
- Top Round Roast (Certified Angus Beef): $7.99/lb
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Kentucky Legend Bacon (Selected Varieties, 16 Oz.): $3.99 each
- Kentucky Legend Ham (Quarter Sliced): $4.99 each
- Fischer's Meat Bologna (Selected Varieties, 16 Oz.): 3/$5
- Fischer's Meat Franks (Selected Varieties, 16 Oz.): 4/$5
- Ball Park Meat Franks (Selected Varieties, 15 Oz.): BOGO (base price not listed)
- Dietz & Watson Ham (Selected Varieties): $7.49/lb
- Crab Stuffed Mushrooms (Made In-Store): $1.79 each
- Rotisserie Chicken (Selected Varieties, Each): $8.99
- That's Smart! Chunk White Chicken (12.5 Oz.): $3.29

Vegetables on sale:
- Bland Farms Vidalia Onions (3 Lb.): $2.99
- Honeycrisp Apples (Super Sweet): $1.99/lb
- Tomatoes on the Vine (Fresh): $1.29/lb
- Red Cherries (Northwest Cherries): $4.99/lb
- Loose Bananas: $0.59/lb
- Sliced Watermelon Quarters (Cut In-Store): $0.99/lb
- Half Runner Beans (Locally Grown): $1.99/lb
- Tasteful Selections Potatoes (Selected Varieties, 16 Oz.): $2.99
- Fresh Navel Oranges or Avocados (Selected Varieties): $1.00 each
- Very Berry Bowl (Made Fresh In-Store): $3.99 each
- Exotic Fruit Bowl (Made Fresh In-Store): $3.99 each
- Watermelon, Cantaloupe or Pineapple Bowl: $3.99/lb
- ShortCuts Oven & Grill Ready Pans: $4.49/lb
- Food Club Corn on the Cob (4-8 Ct.): $3.99
- Food Club Green Beans or Food Club Corn (14.5-15.25 Oz.): price not listed
- Food Club Steamin' Easy Vegetables (10 Oz.): price not listed

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack): $1.99/lb - about 2 lbs for 4 people = $3.98 total, roughly $1.00/serving
- Pork Chops (Food City Fresh, Assorted): $1.99/lb - about 2 lbs for 4 people = $3.98 total, roughly $1.00/serving
- Ground Beef (Food City Fresh, 81% Lean): $2.99/lb - about 1.5 lbs for 4 people = $4.49 total, roughly $1.12/serving
- Kentucky Legend Ham (Quarter Sliced): $4.99 each - one package serves 4 = $4.99 total, roughly $1.25/serving
- Fresh Flounder Fillets (Wild Caught): $9.99/lb - about 1.5 lbs for 4 people = $14.99 total, roughly $3.75/serving
- Top Round Roast (Certified Angus Beef): $7.99/lb - about 2.5 lbs for 4 people = $19.98 total, roughly $5.00/serving
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb - about 2 lbs for 4 people = $29.98 total, roughly $7.50/serving
- Cooked Shrimp (Farm Raised, Previously Frozen, 26/30 Ct.): $22.99/lb - about 1.5 lbs for 4 people = $34.49 total, roughly $8.62/serving
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb - about 2 lbs for 4 people = $45.98 total, roughly $11.50/serving

Why these meals: Chicken breast tenders and pork chops are the clear stars of this week's flyer at just $1.99/lb each, and ground beef at $2.99/lb is not far behind, so those three proteins anchor four of the five nights and keep the week very affordable. The Kentucky Legend Ham at $4.99 for the whole package is a remarkable flat-price deal that stretches easily to four people. Fresh flounder at $9.99/lb is the most accessible of the premium proteins this week and earns the one premium night - the New York strip, shrimp, and prime strip were all left on the shelf because their per-serving costs would have blown the weekly budget on a single meal. Vidalia onions, sale-priced potatoes, half runner beans, and vine tomatoes round out the plates with produce that is both in-season and genuinely cheap right now, keeping the full five-night total comfortably inside the target range.

5-DAY MEAL PLAN

Monday
Meal: Skillet Ground Beef and Potato Hash with Vidalia Onions
Description: Seasoned 81% lean ground beef is browned in a skillet with diced Tasteful Selections potatoes and sweet Vidalia onions until everything is golden and cooked through. A simple, hearty one-pan dinner that comes together fast with no gluten-containing ingredients.
Sale items used: Ground Beef (Food City Fresh, 81% Lean), Tasteful Selections Potatoes (Selected Varieties, 16 Oz.), Bland Farms Vidalia Onions (3 Lb.)
Prep time: 30 minutes
Serving note: Use 1.5 lbs ground beef, one 16 oz bag of Tasteful Selections Potatoes (diced small), and roughly 1 lb of Vidalia onions from the 3 lb bag. Serves 4 generously.
Recipes:
- Ground Beef and Potato Skillet
- Easy Hamburger Hash

Tuesday
Meal: Pan-Seared Pork Chops with Half Runner Beans and Vine Tomatoes
Description: Bone-in assorted pork chops are seasoned and seared in a hot skillet until browned and cooked through, then served alongside half runner beans simmered with diced vine tomatoes. The bright acidity of the tomatoes balances the richness of the pork for a classic Southern-style plate.
Sale items used: Pork Chops (Food City Fresh, Assorted), Half Runner Beans (Locally Grown), Tomatoes on the Vine (Fresh)
Prep time: 40 minutes
Serving note: Use 4 pork chops totaling about 2 lbs, 1 lb of half runner beans, and 0.75 lb of vine tomatoes. Serves 4.

Wednesday
Meal: Baked Chicken Breast Tenders with Roasted Potatoes and Vidalia Onions
Description: Sanderson Farms chicken breast tenders are coated in gluten-free spices and baked in the oven until golden and juicy, served alongside wedges of Tasteful Selections potatoes and sliced Vidalia onions roasted on the same pan. This is a simple sheet-pan-style bake that requires minimal cleanup.
Sale items used: Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack), Tasteful Selections Potatoes (Selected Varieties, 16 Oz.), Bland Farms Vidalia Onions (3 Lb.)
Prep time: 45 minutes
Serving note: Use 2 lbs of chicken breast tenders, one 16 oz bag of Tasteful Selections Potatoes (cut into wedges), and about 0.75 lb of Vidalia onions. Serves 4.
Recipes:
- Crispy Baked Gluten-Free Chicken Tenders

Thursday
Meal: Pan-Fried Fresh Flounder Fillets with Corn on the Cob
Description: Wild-caught flounder fillets are dredged in gluten-free rice flour and pan-fried in oil until crisp and flaky, served with sweet corn on the cob cooked on the stovetop. The light, delicate fish makes for a refreshing change of pace mid-week.
Sale items used: Fresh Flounder Fillets (Wild Caught), Food Club Corn on the Cob (4-8 Ct.)
Prep time: 30 minutes
Serving note: Use 1.5 lbs of flounder fillets and one package of Food Club Corn on the Cob (4 ct. minimum, one ear per person). Gluten-free rice flour is listed under pantry staples. Serves 4.
Recipes:
- Pan-Fried Flounder with Gluten-Free Breading
- Pan Cooked Flounder Fillets

Friday
Meal: Glazed Kentucky Legend Ham Steaks with Sauteed Half Runner Beans
Description: Thick slices of Kentucky Legend Quarter Sliced Ham are pan-seared and finished with a simple glaze of mustard and a touch of brown sugar, then plated alongside half runner beans sauteed with a little oil and garlic. The sweet-savory ham makes for a festive, satisfying end to the week.
Sale items used: Kentucky Legend Ham (Quarter Sliced), Half Runner Beans (Locally Grown), Food Club Squeeze Mustard (8 Oz.)
Prep time: 25 minutes
Serving note: Use one full package of Kentucky Legend Ham (Quarter Sliced), sliced into 4 portions, and 1 lb of half runner beans. One 8 oz bottle of Food Club Squeeze Mustard is more than sufficient for the glaze. Serves 4.

SHOPPING LIST

Buy on sale:
- Ground Beef (Food City Fresh, 81% Lean) (1.5 lbs): $4.49
- Tasteful Selections Potatoes (Selected Varieties, 16 Oz.) (x2 packages): $5.98
- Bland Farms Vidalia Onions (3 Lb.) (x1 bag): $2.99
- Pork Chops (Food City Fresh, Assorted) (2 lbs): $3.98
- Half Runner Beans (Locally Grown) (2 lbs): $3.98
- Tomatoes on the Vine (Fresh) (0.75 lb): $0.97
- Chicken Breast Tenders (Sanderson Farms, Fresh, Family Pack) (2 lbs): $3.98
- Fresh Flounder Fillets (Wild Caught) (1.5 lbs): $14.99
- Food Club Corn on the Cob (4-8 Ct.) (x1 package): $3.99
- Kentucky Legend Ham (Quarter Sliced) (x1 package): $4.99
- Food Club Squeeze Mustard (8 Oz.) (x1 bottle): $2.49

Pantry staples needed:
- Gluten-free rice flour (for dredging flounder)
- Olive oil or cooking oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika
- Brown sugar (for ham glaze)
- Dried thyme or Italian seasoning