Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Slow-Roasted Boston Butt with Baked Potatoes
Description: A small 2 lb Boston butt is rubbed with salt, pepper, and paprika and roasted low and slow until it shreds easily. Served with two big baked potatoes, with leftover pork saved for lunches.
Sale items used: Boston Butt, Jumbo Baking Potatoes
Prep time: 15 minutes active, 4 hours roasting
Serving note: Buy 2 lbs Boston butt (assumed total weight 2 lbs) and bake 2 potatoes from the 8 lb bag. Total time is about 4 hours, so roast the pork at 300 F in the afternoon, and bake the potatoes during the last hour. The pork can also be roasted a day ahead and reheated.
Recipes:
- Crazy Good Pork and Potatoes
- Slow Cooker Pork Roast
- Sunday Pork Roast
Tuesday
Meal: Skillet Chicken Tenders with Mirepoix and Tomatoes
Description: Chicken tenders are seared in a hot skillet, then simmered briefly with mirepoix and sliced tomatoes until tender and juicy. Naturally gluten-free, with no breading or flour.
Sale items used: Chicken Breast Tenders, Mirepoix or Trinity Mix, Tomatoes on the Vine
Prep time: 25 minutes
Serving note: Use 1 lb chicken tenders (assumed total weight 1 lb), 0.5 lb mirepoix, and 0.5 lb tomatoes (about 2 medium). Season with salt, pepper, and garlic powder.
Wednesday
Meal: Stuffed Baked Potatoes with Ground Round and Cheese
Description: Two baked potatoes are loaded with browned seasoned ground round and melted shredded cheese. A simple, hearty dinner made with the bag of potatoes already on hand.
Sale items used: Ground Round 85% Lean, Jumbo Baking Potatoes, Food Club Shredded Cheese
Prep time: 20 minutes active, 60 minutes baking
Serving note: Use 0.75 lb ground round (assumed total weight 0.75 lb; the 3 lb minimum is for the sale price, so buy 3 lbs and freeze the rest, or ask for the sale price on your total), 2 potatoes, and about 1 cup shredded cheese. Bake potatoes at 400 F for about 60 minutes, and start them first so the beef cooks while they finish.
Recipes:
- Shepherd's Pie Stuffed Baked Potatoes
Thursday
Meal: Smoky Black Bean and Stew Mix Skillet with Rice
Description: Stew mix vegetables are sauteed with smoked paprika and cumin, then simmered with black beans. Served over fluffy rice for a budget-friendly vegetarian dinner.
Sale items used: Stew Mix, Luck's Beans
Prep time: 30 minutes
Serving note: Use 1 lb stew mix (assumed total weight 1 lb) and 2 cans of black beans, drained. Cook 1 cup dry rice, which makes plenty for 2 with leftovers. Check that the beans and any broth are labeled gluten-free.
Recipes:
- Smoky Black Bean Stew
- Easy Black Bean & Rice Skillet
Friday
Meal: Cold Cooked Shrimp Plate with Pineapple and Tomato Salad
Description: Chilled cooked shrimp are arranged with a fresh salad of diced pineapple and tomato, dressed with lime juice and a little salt. No cooking needed, so it is a light, quick finish to the week.
Sale items used: Cooked Shrimp, Cored Pineapple, Tomatoes on the Vine
Prep time: 15 minutes
Serving note: Use 0.75 lb cooked shrimp (assumed total weight 0.75 lb), half the cored pineapple, and 0.5 lb tomatoes. Keep the shrimp chilled until serving.
Recipes:
- Salad with Shrimp in Pineapple
- Pineapple Shrimp Salad
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boston Butt (2 lbs): $4.98
- Jumbo Baking Potatoes (1 bag, 8 lb): $5.00
- Chicken Breast Tenders (1 lb): $1.99
- Mirepoix or Trinity Mix (0.5 lb): $2.50
- Tomatoes on the Vine (1 lb): $1.99
- Ground Round 85% Lean (0.75 lb): $5.24
- Food Club Shredded Cheese (1 bag): $5.00
- Stew Mix (1 lb): $3.99
- Luck's Beans (2 cans): $2.00
- Cooked Shrimp (0.75 lb): $7.49
- Cored Pineapple (1): $3.99
Pantry staples needed:
- Salt, black pepper, paprika, smoked paprika, cumin, garlic powder
- Cooking oil
- Long-grain rice
- Limes or lime juice
- Butter
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Round 85% Lean (3 lbs or more): $6.99/lb
- New York Strip Steak (Certified Angus Beef): $14.99/lb
- Gourmet Burgers (Black & Bleu, Spinach & Feta, Bacon & Cheddar): $3.00 each
- Chicken Breast Tenders (Sanderson Farms): $1.99/lb
- Top Round Roast (Certified Angus Beef): $7.99/lb
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Cooked Shrimp (21/30 ct.): $9.99/lb
- Boston Butt: $2.49/lb
- Smithfield Bacon (40 Oz.): $13.99 each
- Land O' Frost Lunch Meat (9-16 Oz.): $5.99 each
- Oscar Mayer Lunch Meat (7-9 Oz.): $3.99 each
- Dietz & Watson Ham: $10.99/lb
- Chicken Night Dinner Deal: $11.99
Deli and prepared on sale:
- In-Store Made Sushi: $5.00 each
- Octagon Tray: $5.00 each
- Breakfast Special (Meat, Two Eggs, Biscuit & Gravy): $2.99 each
- Oscar Mayer Lunchables (2.27-4.5 Oz.): 2 for $4.00
- Party or Gourmet Cracker Mix: $9.99/lb
- 4 Piece Fried Chicken or Tenders (Event Feature): $5.00 each
- Spinach Dip: $5.99/lb
- Stromboli (14 Oz.): $8.00 each
- Fresh Brownies (Event Feature): $7.00 each
- Chicken Tender Sandwich & Fries (Event Feature): $7.00 each
Produce on sale:
- Red Seedless Grapes: $2.49/lb
- Red, White or Black Seedless Grapes (w/ coupon): $1.99/lb
- Tomatoes on the Vine: $1.99/lb
- Stew Mix: $3.99/lb
- Mirepoix or Trinity Mix: $4.99/lb
- Blackberries or Raspberries (6 Oz.): $3.99 each
- Cored Pineapple: $3.99 each
- Snackers: $5.00 each
- Honeycrisp or Cosmic Crisp Apples: $1.99/lb
- Jumbo Baking Potatoes (8 Lb.): $5.00 each
Dairy and eggs on sale:
- Philadelphia Cream Cheese (8 Oz.): 2 for $5.00
- Yogurt Parfait (11 Oz.): 3 for $10.00
- Coffee Mate Creamer (14-32 Oz.): $2.49 each
- Starbucks Coffee Creamer (24-32 Oz.): $3.99 each
- Dairy Star Whipped Topping (13 Oz.): $4.49 each
- Food Club Whipped Topping (8 Oz.): $1.59 each
- Kraft Singles American (12 Oz.): 2 for $7.00
Bakery and bread on sale:
- Pumpkin Muffins: $3.99 each
- Pillsbury Pumpkin Cinnamon Rolls (17.5 Oz.): $4.99 each
- Gourmet Pumpkin Cookies (4 Ct.): $5.00 each
- Pumpkin Roll: $7.99 each
- Fruit Half Pie (w/ coupon): $4.50 each
- Sweet Squares Cake Slices: $3.49 each
- French Bread: $3.00 each
- Gourmet Cookies (4 Ct.): $3.99 each
- Keebler Ready Pie Crust (4-6 Oz.): $2.99 each
- Bakery Fresh Brownies (Event Feature): $6.00 each
Pantry on sale:
- Tree Top Apple Juice (64 Oz.): 2 for $5.00
- Maxwell House Coffee (9.9-11.5 Oz.): $5.00 each
- Food Club Sugar (4 Lb.): 2 for $5.00
- Kraft Caramels (11 Oz.): $2.99 each
- Lindt Fall Truffles (5.1 Oz.): $6.99 each
- McCormick Finishing Sugar (3.43-3.81 Oz.): 2 for $6.00
- Luck's Beans (15 Oz.): 10 for $10.00
- Progresso Soup (18.5-19 Oz.): $1.99 each
- Betty Crocker Cake Mix (13.25-14.25 Oz.): $0.99 each
- Tennessee's Best Salsa, Jam or Chow Chow (16 Oz.): $5.99 each
- General Mills Cereal (20.6-27.2 Oz.): $3.99 each
- Chex Mix or Bugles (5.5-8.75 Oz.): $1.49 each
- Annie's Organic Fruit Snacks (3.9-7 Oz.): $2.99 each
- General Mill Cereal Bars (6.8-8.48 Oz.): $2.29 each
- Betty Crocker Fruit Snacks (4.5-8 Oz.): $1.99 each
- Old El Paso Dinner Kit (5.4-13.25 Oz.): $2.49 each
- Pillsbury Grands! Biscuits (25 Oz.): $2.49 each
- Pillsbury Grands! Biscuits (8 Ct.): $1.99 each
- Libby's Pumpkin (15 Oz.): $2.99 each
- Food Club Apple Cider (64 Oz., w/ coupon): $2.69 each
- Frito Lay Party Size Chips (8.125-18 Oz.): $5.00 each
- Entenmann's Donuts or Siete Tortillas/Potato Chips: 2 for $5.00
- Olive Garden Croutons (5 Oz.): 2 for $4.00
Frozen on sale:
- 12" Cheese or One-Topping Pizza/Calzone: $5.00 each
- Craw'n Flavor Ice Cream (48 Oz.): 2 for $5.00
- Smucker's Uncrustables: 2 for $5.00
- Screamin' Sicilian Pizza (13.3-26.9 Oz.): $5.00 each
- Eggo Family Size Waffles (24 Ct.): $5.00 each
- Food Club Shredded Cheese: $5.00 each
- Michelina's Entrees (4.5-9 Oz.): 5 for $5.00
- Birdseye Voila! (18-42 Oz.): $5.00 each
- Edward's Pie (24-36 Oz., w/ coupon): $5.99 each
- Kern's Pie (27 Oz.): $6.49 each
- Baskin Robbins Ice Cream (14 Oz.): $3.99 each
- Fast Food Fries (14-28 Oz.): $4.99 each
- White Castle Sliders (4-6 Ct.): $5.99 each
- Chick-Fil-A Waffle Chips (7 Oz.): $3.99 each
- Texas Roadhouse Dip (12 Oz.): $3.49 each
- Texas Roadhouse Mini Rolls (14 Oz.): $5.99 each
- Texas Roadhouse Butter (7.35 Oz.): $4.29 each
- Blue Bell Ice Cream (64 Oz. or 12 Ct.): $5.99 each
- Fat Boy Novelties (4-9 Ct.): $2.99 each
- Hot Pockets (4 Ct.): $2.99 each
- Nestle Toll House Cookie Dough (14-16.5 Oz.): $2.99 each
- Yellowstone Meals (12-15 Oz.): $3.99 each
- DiGiorno Stuffed Crust Pizza (22.2-26.4 Oz.): $6.99 each
- DiGiorno Single Serve Pizza (8.5-10 Oz.): $2.99 each
- Stouffer's Meals (9-20 Oz.): $3.99 each
- Gerber Entrees (5.3-6.67 Oz.): 2 for $4.00
- Totino's Pizza Rolls (50 Ct.): $3.99 each
🛒 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.
$44.17
for 2 people · $22.09 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of October 07, 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.