Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Oven-Baked Country Style Pork Ribs with Cabbage and Potatoes
Description: A single portion of country style pork ribs is oven-baked until tender alongside wedges of russet potato and braised green cabbage. Simple salt, pepper, and a touch of oil bring out the natural flavors in this comforting gluten-free dinner.
Sale items used: Country Style Pork Ribs, Green Cabbage, Russet Potatoes
Prep time: 15 minutes active, 60 minutes total
Serving note: 0.5 lb pork ribs, 0.5 lb cabbage, 1 russet potato. Since total time is about 60 minutes, season the ribs ahead and let them sit while the oven preheats to save time.
Recipes:
- Country Pork Ribs & Cabbage
- Pork Ribs with Cabbage & Potatoes Recipe
Tuesday
Meal: Pan-Seared Chicken Breast with Peppers and Onions
Description: A tender chicken breast is pan-seared and served over a quick saute of colorful bell peppers and sweet Vidalia onion. This bright, gluten-free skillet dinner comes together fast on a weeknight.
Sale items used: Boneless Chicken Breast, Red, Yellow or Orange Bell Peppers, Vidalia Onions
Prep time: 25 minutes
Serving note: 0.4 lb chicken breast, 2 bell peppers, half a Vidalia onion (reserve remaining half for Wednesday).
Wednesday
Meal: Pan-Seared New York Strip Steak with Potatoes and Onions
Description: A juicy New York strip steak is seared to a perfect crust and paired with roasted russet potato wedges and caramelized onion. This satisfying gluten-free meal feels restaurant-worthy for a single serving.
Sale items used: New York Strip Steak, Russet Potatoes, Vidalia Onions
Prep time: 30 minutes
Serving note: 0.5 lb steak, 1 russet potato, remaining half Vidalia onion from Tuesday.
Recipes:
- Pan Seared New York Strip Steak with Garlic Butter Sauce + Onions
Thursday
Meal: Oven-Roasted Baby Back Ribs with Cabbage Slaw
Description: A small portion of baby back ribs is oven-roasted low and slow until fall-off-the-bone tender, served alongside a crisp, tangy cabbage slaw. It's a hearty yet portion-controlled gluten-free dinner.
Sale items used: Pork Baby Back Ribs, Green Cabbage
Prep time: 20 minutes active, 75 minutes total
Serving note: 1 lb baby back ribs, 0.5 lb cabbage (shredded for slaw with pantry vinegar and oil). Since total time exceeds 60 minutes, season and refrigerate the ribs the night before to shorten day-of prep.
Recipes:
- Easy Oven Baked BBQ Ribs and Dill Pickle Slaw - Paleo, Gluten-Free
- Tender and Moist Oven Roasted Baby Back Ribs (Gluten Free)
Friday
Meal: Ground Round Skillet with Peppers, Tomatoes and Rice
Description: Lean ground round is browned and simmered with diced tomatoes and bell peppers, then served over a scoop of gluten-free ready rice. It's a quick, well-balanced one-pan meal to close out the week.
Sale items used: Ground Round, Red, Yellow or Orange Bell Peppers, Hunt's Tomatoes, Ben's Original Ready Rice
Prep time: 25 minutes
Serving note: 0.35 lb ground round, 1 bell pepper, half a can of Hunt's Tomatoes, half a pouch of Ben's Original Ready Rice (gluten-free variety).
Recipes:
- One Pot Deconstructed Stuffed Peppers (Dairy Free & Gluten Free)
- Gluten-Free Meat & Rice Stuffed Peppers
- The Savvy Kitchen: Stuffed Peppers with Ground Beef and Rice (Gluten-Free)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Country Style Pork Ribs (0.5 lb): $1.50
- Green Cabbage (1 lb): $0.69
- Russet Potatoes (2 each): $4.98
- Boneless Chicken Breast (0.4 lb): $1.20
- Red, Yellow or Orange Bell Peppers (3 count): $3.00
- Vidalia Onions (1 each): $2.99
- New York Strip Steak (0.5 lb): $4.00
- Pork Baby Back Ribs (1 lb): $1.99
- Ground Round (0.35 lb): $2.45
- Hunt's Tomatoes (1 each): $1.99
- Ben's Original Ready Rice (1 each): $3.29
Pantry staples needed:
- Salt and black pepper
- Cooking oil
- Vinegar (for slaw)
- Garlic (optional, if on hand)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pork Baby Back Ribs: $1.99/lb (limit 8 lbs, with digital coupon)
- New York Strip Steak: $7.99/lb
- Johnsonville Bratwurst: $4.99 each
- Jimmy Dean Bacon: $3.99 each
- Hormel Pepperoni: $2.99 each
- Boneless Chicken Breast: $2.99/lb
- Chicken Tenders or Chicken Salad: $8.99/lb
- Gourmet Burgers: $3.00 each
- Ribeye Steak: $15.99/lb
- Ground Round: $6.99/lb
- 8 Piece Fried Chicken: $9.99 each
- Country Style Pork Ribs: $2.99/lb
- Wild Caught Gulf Shrimp: $7.99/lb
- Salmon Fillets: $9.99/lb
- Hormel Black Label Bacon: $4.99 each
- Smithfield Bacon: $7.99 each
- Oscar Mayer Lunch Meat: $3.99 each
- Boston Butt: $2.49/lb
- Prime Ribeye Steak: $22.99/lb
- Land O' Frost Lunch Meat: $4.99 each
Deli and prepared on sale:
- Deviled Egg Tray: $14.00 each
- Zesty Gourmet Cracker or Party Mix: $9.99/lb
- Deli Wing Bucket: $15.00 each
- Gordo's Cheese Dip: $10.00 each
- Dessert Bowls: 2 for $12.00
- Scoopable Cakes: $5.00 each
- Dietz & Watson Turkey: $10.99/lb
- Octagon Tray: $7.49 each
- Mustard Potato Salad, Macaroni Salad or Sweet & Tangy Slaw: $4.99 each
- Chicken Tender Sandwich & Fries: $7.00 each
Produce on sale:
- Seedless Watermelon: $3.99 each
- Vidalia Onions: $2.99 each
- Red, White or Black Grapes: $1.99/lb
- Russet Potatoes: $2.49 each
- Red, Yellow or Orange Bell Peppers: 10 for $10.00
- Slicing Tomatoes: $1.99/lb
- Small Fruit or Vegetable Tray: starting at $9.99 each
- Vegetable Kabobs: starting at $6.99/lb
- Burger Toppings: starting at $4.99/lb
- Green Cabbage: $0.69/lb
- Limes: 3 for $2.00
- Firecracker Brussels Sprouts: $6.99/lb
Dairy and eggs on sale:
- Land O Lakes Spread: $2.99 each
- Daisy Sour Cream: $2.89 each
- Philadelphia Cream Cheese: $2.99 each
- Food Club Cracker Cut Cheese: $3.99 each
Bakery and bread on sale:
- Bakery Fresh Strawberry Shortcake: $7.00 each
- Brioche Gourmet Buns: 2 for $7.00
- Apple Pie: $7.00 each
- Gourmet Cookies: $8.00 each
- Kern's Glazed Doughnuts or Sweet P's Angel Food Mini Cakes: $5.00 each
- Frisbee Cookies: $7.99 each
Pantry on sale:
- Little Debbie Snack Cakes: $3.49 each
- Jell-O Pudding Mix: $0.99 each
- Boston Market Entrees: 2 for $5.00
- Oreo Cookies: $3.49 each
- Betty Crocker Cake Mix: 3 for $5.00
- Crav'n Flavor Graham Crackers: $1.69 each
- Crisco Oil: $3.59 each
- Hunt's Tomatoes: $1.99 each
- Pillsbury Grands! Biscuits: 2 for $5.00
- Jif Peanut Butter: $4.99 each
- Frito-Lay Party Size Chips: $4.99 each
- Margaret Holmes Seasoned Vegetables: 3 for $5.00
- Food Club Pork & Beans: $0.99 each
- Food Club Pie Crusts: $3.49 each
- General Mills Cereal Bars: 2 for $5.00
- Dean's Dip: $2.79 each
- Food Club Whipped Topping: $3.99 each
- Russell Stover Candy: 2 for $4.00
- Munchies Sandwich Crackers: $3.59 each
- Icee Slush Pouch: 5 for $5.00
- Kraft Mayonnaise: $2.99 each
- Kraft Mac & Cheese: $1.00 each
- Classico Pasta Sauce: 2 for $6.00
- Crystal Light or MiO: $2.99 each
- Heinz Ketchup: $3.99 each
- Cheez-It Crackers: $1.99 each
- Pop-Tarts Protein: $1.99 each
- Nutri Grain Bars: $1.99 each
- TownHouse, Club or Toasteds Crackers: $1.99 each
- Special K Pastry Crisps: $1.99 each
- Pringles: $1.99 each
- Zesta Saltine Crackers: $1.99 each
- Miss Vickie's Potato Chips: $3.99 each
- Sun Chips: $4.99 each
- Quaker Rice Crisps: 2 for $4.00
- Tostitos Cantina Chips: $3.99 each
- Jet-Puffed Marshmallows: 2 for $4.00
- Food Club White Chunk Chicken: $1.00 each
Frozen on sale:
- Blue Bell Ice Cream: $5.99 each
- Drumstick Novelties: $4.99 each
- Ore-Ida Potatoes: $2.99 each
- Tyson Chicken (Breast Tenders): $4.99 each
- Outshine Fruit Bars: $2.99 each
- DiGiorno Pizza: $4.99 each
- Tyson Family Pack Chicken: $11.99
- Tyson Chicken Cups: $2.99
- Jimmy Dean Breakfast Sandwich: $4.99
- Tyson Stuffed Chicken Breasts: $2.99
- Tyson Chicken Nuggets: $8.99
- Hillshire Farm Smoked Sausage: $3.49
- Ben's Original Ready Rice: $3.29
- Tyson Chicken (Breast Strips): $5.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$28.08
for 1 person · $28.08 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 02, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Food City.