Food City Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Half Runner Beans and Tomatoes
Description: Two boneless chicken breasts are seasoned and seared in a skillet until golden and juicy, then served alongside tender locally grown half runner beans and sliced vine-ripened tomatoes. This simple, naturally gluten-free plate is bright, satisfying, and built almost entirely from this week's best sale prices.
Sale items used: Boneless Chicken Breast ($1.99/lb), Half Runner Beans ($1.99/lb), Grainger County Tomatoes ($1.99/lb)
Prep time: 35 minutes
Serving note: Purchase approximately 1 lb of chicken breast (2 pieces, about 0.5 lb each) for $1.99; purchase approximately 0.75 lb of half runner beans for $1.49; purchase approximately 0.5 lb of tomatoes for $1.00. If chicken breasts are thick, pound them to even thickness before searing to keep total cook time under 20 minutes.
Recipes:
- Pan Seared Chicken Breast (So Juicy) - Wholesome Yum

Tuesday
Meal: Sliced Boneless Pork Loin with Vidalia Onions and Canned Vegetables
Description: A 1 lb section of boneless pork loin is roasted or skillet-cooked, then sliced thin and topped with sweet caramelized Vidalia onions, served with a side of That's Smart! canned vegetables for a hearty, gluten-free weeknight dinner. The mild sweetness of the Vidalia onions complements the pork beautifully with almost no extra effort.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), Vidalia Onions 3 lb. bag ($2.99), That's Smart! Vegetables ($0.89)
Prep time: 45 minutes
Serving note: Purchase approximately 1 lb of pork loin for $1.99; the 3 lb. Vidalia onion bag will be used across Tuesday and Friday, so the cost is shared; use 1 can of That's Smart! vegetables for $0.89. If roasting in the oven, allow about 25 minutes at 400 degrees F; a make-ahead option is to roast the pork earlier in the day and slice it cold or reheat in a skillet.
Recipes:
- Spiced Pork Loin with Vidalia Onion Sauce | Home & Family
- Easy Pork Stir Fry Recipe (20-Minute Dinner with Vegetables)

Wednesday
Meal: Skillet-Cooked Chicken Tenders with Tomatoes and Daisy Sour Cream Dip
Description: Covington Farms chicken tenders are cooked in a hot skillet with a little oil and seasoning, then plated alongside fresh sliced vine-ripened tomatoes and a cool Daisy sour cream dip seasoned with garlic and herbs. Everything is naturally gluten-free and comes together in well under 30 minutes.
Sale items used: Covington Farms Chicken Tenders ($1.99/lb), Grainger County Tomatoes ($1.99/lb), Daisy Sour Cream 16 oz. ($1.69)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of chicken tenders for $1.99; purchase approximately 0.5 lb of tomatoes for $1.00; the 16 oz. container of Daisy sour cream will provide plenty of dip for this meal and can be used again later in the week. Confirm the chicken tenders package label is gluten-free certified before purchasing, as some previously frozen tenders may contain coatings.
Recipes:
- Easy Gluten Free Chicken Tenders
- Pan-Fried Chicken Tenders (Dairy and Gluten Free) Easy Paleo Recipe

Thursday
Meal: Seared Boneless Pork Chops with Half Runner Beans and Mustard Drizzle
Description: Two center-cut boneless pork chops are seared in a cast iron or nonstick skillet until caramelized, then finished with a simple drizzle of That's Smart! yellow mustard thinned with a splash of olive oil and a pinch of garlic. Leftover half runner beans from Monday are a natural side, or a fresh portion can be cooked quickly alongside the chops.
Sale items used: Boneless Pork Chops ($3.99/lb), Half Runner Beans ($1.99/lb), That's Smart! Yellow Mustard ($1.00)
Prep time: 30 minutes
Serving note: Purchase approximately 1 lb of boneless pork chops (2 chops, about 0.5 lb each) for $3.99; purchase approximately 0.5 lb of half runner beans for $1.00; the mustard bottle at $1.00 is used as a condiment and will last well beyond this week. Pat chops completely dry before searing for the best crust.
Recipes:
- Grain-Free Breaded Pork Chops - Kalyn's Kitchen
- Easy Skillet Pork Chops with Dijon Mustard Sauce (GF)

Friday
Meal: Chilled Cooked Shrimp with Vidalia Onion, Tomato, and Kraft Salad Dressing
Description: Pre-cooked chilled shrimp are tossed with thinly sliced Vidalia onion, diced vine-ripened tomatoes, and a drizzle of Kraft salad dressing for a refreshing, no-cook gluten-free dinner that is perfect for a warm July evening. Serve over a bed of lettuce or on its own as a light protein-forward plate.
Sale items used: Cooked Shrimp ($7.99/lb), Vidalia Onions 3 lb. bag (shared from Tuesday), Grainger County Tomatoes ($1.99/lb), Kraft Salad Dressing 16 oz. ($2.49)
Prep time: 15 minutes
Serving note: Purchase approximately 1 lb of cooked shrimp for $7.99; use remaining Vidalia onions from the bag purchased Tuesday; purchase approximately 0.5 lb of tomatoes for $1.00; the Kraft dressing bottle at $2.49 serves as the dressing this week. Confirm the Kraft dressing variety selected is labeled gluten-free before purchasing.
Recipes:
- Lemon Dill Shrimp & Orzo Salad (Gluten Free) • One Lovely Life
- Cold Shrimp Salad - Lillie Eats and Tells

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast, approx. 1 lb (Monday): $1.99
- Whole Boneless Pork Loin, approx. 1 lb (Tuesday): $1.99
- Covington Farms Chicken Tenders, approx. 1 lb (Wednesday): $1.99
- Boneless Pork Chops, approx. 1 lb (Thursday): $3.99
- Cooked Shrimp, approx. 1 lb (Friday): $7.99
- Half Runner Beans, approx. 1.25 lbs (Monday and Thursday): $2.49
- Grainger County Tomatoes, approx. 1.5 lbs (Monday, Wednesday, Friday): $2.99
- Vidalia Onions, 3 lb. bag (Tuesday and Friday): $2.99
- That's Smart! Vegetables, 1 can (Tuesday): $0.89
- That's Smart! Yellow Mustard, 14 oz. (Thursday): $1.00
- Daisy Sour Cream, 16 oz. (Wednesday): $1.69
- Kraft Salad Dressing, 16 oz. (Friday): $2.49

Pantry staples needed:
- Olive oil or cooking oil for searing
- Garlic powder
- Salt and black pepper
- Dried herbs such as thyme or parsley
- Lettuce or salad greens (optional base for Friday shrimp plate)