Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Chops with Green Bell Peppers
Description: Bone-in pork chops are pan-seared until golden and juicy, then served alongside sauteed green bell peppers for a simple, colorful weeknight dinner. A quick pan sauce made from the drippings ties the dish together.
Sale items used: Mixed Bone-In Pork Chops, Green Bell Peppers
Prep time: 25 minutes
Serving note: Use about 1 lb of pork chops (2 chops) and 2 green bell peppers for 2 people.
Recipes:
- Pan Seared Pork Chops
- Easy Pan Seared Pork Chops
- Garlic & Herb Skillet Pork Chops
Tuesday
Meal: Ground Beef and Rice Skillet with Peppers
Description: Seasoned ground beef is browned and simmered with rice and sauteed green bell peppers in one skillet for an easy, comforting gluten-free meal. It's a hearty, budget-friendly dinner that comes together in one pan.
Sale items used: Ground Beef (81% Lean), Green Bell Peppers
Prep time: 30 minutes
Serving note: Use 1 lb of 81% lean ground beef, 1 green bell pepper, and 1 cup uncooked rice (gluten-free) for 2 people.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Ground Beef & Rice Casserole
- Easy Unstuffed Pepper Skillet (Quick One Pot Recipe)
Wednesday
Meal: Baked Chicken Tenders with Sweet Corn
Description: Chicken breast tenders are seasoned and baked until crisp and tender, then paired with sweet corn on the cob for a light, gluten-free dinner. It's a fast, protein-packed meal with minimal cleanup.
Sale items used: Chicken Breast Tenders (Sanderson Farms), Sweet Corn
Prep time: 30 minutes
Serving note: Use about 1 lb of chicken tenders and 2 ears of sweet corn (from the 2-for-$1 deal) for 2 people.
Recipes:
- Gluten Free Chicken Tenders Recipe
- Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!)
- Easy Gluten Free Chicken Tenders
Thursday
Meal: Slow Cooker Chuck Roast with Potatoes and Carrots
Description: A tender chuck roast slow-cooks all day with potatoes and carrots for a rich, fall-off-the-fork gluten-free dinner. Minimal hands-on effort makes this a great make-ahead weekday meal.
Sale items used: Chuck Roast, Certified Angus Beef (Digital Coupon)
Prep time: 20 minutes active, 7-8 hours in slow cooker
Serving note: Use about 1.5 lbs of chuck roast, 2 medium potatoes, and 2 carrots for 2 people. Start the slow cooker in the morning since total cook time exceeds 60 minutes; season and add vegetables before leaving for the day.
Recipes:
- Gluten-free Slow Cooker Pot Roast
- Easy Slow Cooker Pot Roast with Carrots and Potatoes
- Mom's Slow Cooker Pot Roast
Friday
Meal: Baked Flounder with Lemon Asparagus
Description: Flaky wild-caught flounder fillets are baked simply and served with lemon-seasoned asparagus for a light, elegant, gluten-free finish to the week. This dish comes together quickly with minimal prep.
Sale items used: Fresh Flounder Fillets, Lemon Asparagus
Prep time: 25 minutes
Serving note: Use about 1 lb of flounder fillets (2 portions) and 1 lb of lemon asparagus for 2 people.
Recipes:
- Easy Flounder & Asparagus Packets
- Baked Flounder with Lemon-Pepper Seasoning
- Flounder and Asparagus with Fresh Lemon Pepper
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Mixed Bone-In Pork Chops (1 lb): $1.49
- Green Bell Peppers (3 each): $2.97
- Ground Beef 81% Lean (1 lb): $2.99
- Chicken Breast Tenders (1 lb): $2.99
- Sweet Corn (2 ears): $1.00
- Chuck Roast, Certified Angus Beef with Digital Coupon (1.5 lbs): $8.99
- Fresh Flounder Fillets (1 lb): $9.99
- Lemon Asparagus (1 lb): $4.49
Pantry staples needed:
- Rice (gluten-free)
- Potatoes
- Carrots
- Olive oil or cooking oil
- Salt, pepper, garlic powder
- Lemon (or lemon juice)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Beef, Food City Fresh, 81% Lean: $2.99/lb
- Ground Beef, Food City Fresh, 75% Lean (3 lbs or more): $4.99/lb
- Chuck Roast, Certified Angus Beef (Digital Coupon): $5.99/lb
- Chuck Roast, Certified Angus Beef: $6.99/lb
- Mixed Bone-In Pork Chops, Food City Fresh Family Pack: $1.49/lb
- Turkey Selection, Dietz & Watson: $10.99/lb
- Dietz & Watson Maple Glazed or Oven Classic Turkey: $7.99/lb
- Chicken Breast Tenders, Sanderson Farms: $2.99/lb
- New York Strip Steak, Certified Angus Beef Family Pack: $14.99/lb
- Prime New York Strip Steak, Certified Angus Beef: $22.99/lb
- Fresh Flounder Fillets, Wild Caught: $9.99/lb
- Wild Caught Shrimp, Cooked, Previously Frozen 21/30 Ct.: $9.99/lb
- Wampler's Sausage: $3.49 each
- Johnsonville Bratwurst: $5.99 each
- Oscar Mayer Deli Fresh Meat: $6.99 each
Deli and prepared on sale:
- 12" Cheese or One-Topping Pizza: $6.00 each
- Half Loaf Italian Bread: $2.00 each
- Crab Stuffed Mushrooms: $1.79 each
- Bob Evans Side Dishes: $3.99
- Reser's Sides: $3.00
- Chicken Tenders or Chicken Salad: $8.99/lb
- Macaroni Salad or Sweet & Tangy Slaw: $3.99
- Apple Fritters: $3.99
- Swaggerty's Sausage Biscuits: $5.00
- Gourmet Cookies (with coupon): $4.50
- Pumpkin Muffins: $3.99
- Sweet Squares Pumpkin Cake: $3.99 each
Produce on sale:
- Honeycrisp Apples: $1.69/lb
- Green Bell Peppers: $0.99 each
- Sweet Corn: 2 for $1.00
- Exotic Fruit Bowl: $4.99/lb
- Cucumbers: $0.89 each
- Mayer Bros. Apple Cider: $3.99
- Lemon Asparagus/Oven & Grill Ready Pans: starting at $4.49/lb
- Large Orange Pumpkins: $5.99 each
- White Pumpkins: $5.99 each
- Pie Pumpkins: $2.99 each
- Gourds or Tiger Stripe Pumpkins, Bagged: $3.99 each
- Durham Ellis Pumpkin Pie Almonds: $7.99
- Raspberries, Blackberries, Cherubs, Glorys, Golden Cherubs, Tasteful Selections Potatoes, Little Leaf Lettuce: $2.99 each when you buy 4
Dairy and eggs on sale:
- Coffee Mate Creamer: $2.99
- Mayfield Milk: $3.99
- Mayfield Cottage Cheese: $3.99
- Mayfield Chocolate Milk, Whole: $5.99
- Mayfield Tea: 2 for $5.00
- Daisy Sour Cream: $2.69
- Food Club Ultra-Filtered Milk: $3.99
- Food Club Cream Cheese: $1.99
- Food Club Sour Cream or Sliced Cheese: $2.79
- International Delight Creamer: $5.99
Bakery and bread on sale:
- Pillsbury Pumpkin Cinnamon Rolls: $4.99
- Pillsbury Pumpkin Shape Sugar Cookie Dough: $3.99
- Lewis Buns, Hamburger or Hot Dog: $2.99
- Hostess Donettes: 2 for $5.00
- Hostess Ding Dongs or Twinkies Family Pack: $4.49
Pantry on sale:
- General Mills Cereal: $2.99
- Pillsbury Grands! Biscuits: 2 for $5.00
- Frito Lay Multipack Chips: $8.99
- Crisco Oil: $3.99
- Hunt's Snack Pack Pudding: 2 for $3.00
- Little Debbie Snack Cakes: 2 for $5.00
- Cheez-It Family Size: $4.99
- Food Club Tomatoes (with coupon): $0.49
- Food Club Corn, Green Beans, Peas: $0.69
- Nutri Grain Bars: $4.99
- Tropicana Orange Juice: $6.99
- Frank's Bavarian Style Kraut: $2.29
- Full Circle Mustard: $2.99
- Food Club Marinade: $2.29
- Food Club Shaker Set: $2.39
- Bush's Baked Beans: 2 for $5.00
- Terry's Best Virginia Peanuts: $3.99
- Rojo's 5 Layer Dip: $4.99
- Dean's Dip: $2.79
- Terry's Chips: $2.49
- Crav'n Flavor Snack Crackers: $2.59
- Wholly Guacamole: 3 for $10.00
- Food Club Tea: $2.69
- Food Club Steak Sauce: $3.49
- Food Club Flavored Water: $2.99
- Luzianne Tea: $2.99
- Fresh Cravings Salsa: $3.99
- Mission BBQ Sauce: 2 for $6.00
- Daisy Sour Cream Dip: $3.29
- Food Club Cracker Cut Cheese: $3.99
- Food Club Mustard: $1.19
- Wickles Pickles: $3.99
- Moore's Marinade: $3.79
- Food Club Baked Beans: $2.39
- Smuckers Ice Cream Topping: BOGO, $3.79 each
- Jif Peanut Butter: $1.99
- Smucker's Jelly or Jam: 2 for $5.00
- Kraft Mac & Cheese: 4 for $5.00
- Kraft Barbecue Sauce: $1.99
- Heinz Ketchup: $3.99
- Crystal Light Drink Mix or MiO: $2.99
- Kraft Salad Dressing: $4.99
- A.1. Steak Sauce: $4.49
- Maxwell House Coffee: $6.99
- Café Bustelo or Dunkin' Coffee Pods: $6.99
- Café Bustelo or Dunkin' Coffee, Bagged: $8.99
- Pumpkin Coffee Creamer: $4.79
- Nature's Garden Probiotic Yoggies: $5.99
- BodyArmor: 10 for $10.00
- Gatorade: 2 for $11.00
- Coca-Cola Products (6 pk): $3.25
- Coca-Cola, Sprite or Coke Flavors (2 liter): 2 for $5.00
- Pepsi Products: $11.99
- Lay's Potato Chips: $1.99
- Crav'n Flavor Potato Chips: $1.99
- POWERADE: $4.99
- Ore-Ida Just Crack an Egg or Oscar Mayer Scramblers: 2 for $4.00
- Starbucks Coffee: $7.99
Frozen on sale:
- Red Baron Pizza: $3.99
- Marie Callender's Meals: 2 for $5.00
- The Bavarian Beast Soft Pretzel: $6.99
- Mayfield Nutty Buddy: 2 for $7.00
🛒 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.
$34.91
for 2 people · $17.45 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 16, 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.