Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Medallions with Instant Mashed Potatoes and Steamin' Easy Vegetables
Description: Slice a small pork loin portion into medallions and sear them in butter until golden. Serve with a creamy single-serving pouch of instant mashed potatoes and steamed vegetables.
Sale items used: Whole Boneless Pork Loin, Food Club Instant Potatoes, Food Club Steamin' Easy Vegetables, Food Club Butter
Prep time: 25 minutes
Serving note: Use 0.5 lb pork loin (assumed total weight 0.5 lb), 1 pouch instant potatoes (check the label for gluten-free), and 1 bag vegetables (10 oz). Check that the vegetable bag has no sauce containing gluten. Use 1 tbsp butter for searing.
Recipes:
- Pan Seared Pork Tenderloin Medallions with Mustard Cream Sauce
- Pork Medallions with Onion Gravy
- Pork Medallions with Pan Sauce
Tuesday
Meal: Skillet Ground Beef and Tomato Rice with Mixed Vegetables
Description: Brown a modest portion of ground beef, then simmer it with diced tomatoes and rice in one skillet. Stir in mixed vegetables for a hearty one-pan dinner.
Sale items used: Red Gold Tomatoes, That's Smart! Mixed Vegetables
Prep time: 35 minutes
Serving note: Use 0.33 lb ground beef (regular price, about 1/3 lb from the meat case, since the sale price needs a $25 purchase), 1/2 can tomatoes, 1/3 cup uncooked rice, and 1/2 cup mixed vegetables. Save the remaining tomatoes and vegetables for other meals.
Recipes:
- Ground Beef and Rice Skillet
- Ground Beef and Rice Skillet
- One-Pan Ground Beef and Rice Skillet with Vegetables
Wednesday
Meal: Baked Tilapia with Butter and Roasted Potatoes
Description: Bake a single tilapia fillet topped with melted butter, salt, and pepper. Roast diced potatoes alongside until crisp at the edges.
Sale items used: Fresh Tilapia Fillets, Food Club Butter
Prep time: 40 minutes
Serving note: Use 0.4 lb tilapia (assumed total weight 0.4 lb), 1 medium potato diced (about 6 oz), and 1 tbsp butter on the fish plus 1 tsp on the potatoes. Roast the potatoes at 425F for 30 minutes and add the fish for the last 12 minutes.
Recipes:
- Baked Tilapia with Tomatoes and Potatoes
- Garlic Butter Oven Baked Tilapia
- Easy Baked Tilapia Recipe
Thursday
Meal: Pan-Seared Boneless Pork Chops with Pumpkin Cream Sauce
Description: Sear one center cut pork chop until browned and cooked through. Finish with a quick sauce of pumpkin, evaporated milk, and butter.
Sale items used: Boneless Pork Chops (Center Cut), Food Club 100% Pure Pumpkin, Food Club Evaporated Milk, Food Club Butter
Prep time: 25 minutes
Serving note: Use 0.5 lb pork chop (assumed total weight 0.5 lb), 1/4 cup pumpkin, 1/4 cup evaporated milk, and 1 tbsp butter. Season the sauce with salt, pepper, and a pinch of sage or nutmeg.
Friday
Meal: Pan-Fried Chicken Breast Strips with Sweet Coconut Rice
Description: Cut chicken breast into strips and pan-fry in oil until golden. Serve over rice cooked with coconut flakes and a touch of sugar.
Sale items used: Boneless Chicken Breast, Food Club Sweetened Coconut Flakes
Prep time: 30 minutes
Serving note: Use 0.5 lb chicken breast (assumed total weight 0.5 lb), 1/3 cup uncooked rice, and 2 tbsp coconut flakes. Coat the chicken with cornstarch or rice flour instead of wheat flour for a gluten-free crust.
Recipes:
- 30-Minute Gluten Free Chicken Fried Rice
- Gluten Free Chicken Fried Rice (Soy Free)
- Coconut Chicken Rice Bowl
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Boneless Pork Loin (0.5 lb): $1.00
- Boneless Pork Chops, Center Cut (0.5 lb): $2.00
- Boneless Chicken Breast (0.5 lb): $1.50
- Fresh Tilapia Fillets (0.4 lb): $3.60
- Food Club Instant Potatoes (x1): $0.99
- Food Club Steamin' Easy Vegetables (x1): $0.99
- That's Smart! Mixed Vegetables (x1): $0.89
- Red Gold Tomatoes (x1): $0.99
- Food Club Butter (x1): $3.49
- Food Club 100% Pure Pumpkin (x1): $1.99
Pantry staples needed:
- Ground beef (about 1/3 lb at regular price)
- Rice
- Potatoes
- Evaporated milk or heavy cream
- Sweetened coconut flakes or unsweetened coconut
- Cooking oil
- Salt, pepper, sage or nutmeg
- Sugar
- Cornstarch or rice flour
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Beef (Food City Fresh, 81% Lean): $2.99/lb with $25 purchase
- Ground Beef (Food City Fresh, 75% Lean): $4.99/lb for 3 lbs or more
- Certified Angus Beef Chuck Roast: $5.99/lb
- Whole Boneless Pork Loin: $1.99/lb
- Boneless Chicken Breast (Jumbo Pack or Family Pack): $2.99/lb
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb
- Fresh Tilapia Fillets (Farm Raised): $8.99/lb
- Gulf Cooked Shrimp (Wild Caught, Previously Frozen, 41/60 Ct.): $8.99/lb
- Boneless Pork Chops (Center Cut): $3.99/lb
- Hormel Black Label Bacon (Selected Varieties): $4.99 for 14 Oz.
- Johnsonville Brats (Selected Varieties): $4.99 for 12 Oz.
- Oscar Mayer Lunch Meat (Deli Fresh, Selected Varieties): $3.99 for 7-9 Oz.
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Chicken Salad or Chicken Tenders (In the Deli): $4.99/lb
- Dietz & Watson Ham (Selected Varieties): $10.99/lb
Deli and prepared on sale:
- Made Fresh In-Store Fudge or Novaks (Per Lb.): $4.99 with card when you buy 4
- Made Fresh In-Store Snack Cups: $0.99 each when you buy 3
- Gordo's Cheese Dip (16 Oz.): $4.99 with card
- Food City Spinach Dip (Per Lb.): $0.99 with card
- Chicken Salad or Chicken Tenders (In the Deli, Per Lb.): $4.99 with card
- Dietz & Watson Ham (Selected Varieties, Per Lb.): $10.99 with card
Produce on sale:
- Fruitist Jumbo Blueberries (9.8 Oz.): $4.99 each
- Strawberries, Raspberries or Blackberries (Basket & Bushel, 16 Oz. or 6 Oz.): $2.99 each when you buy 4 or more
- Pre-Cut Veggies (Basket & Bushel, Selected Varieties, 10-12 Oz.): $2.99 each when you buy 4 or more
- Bright Farms Crunch Salads (Selected Varieties, 4 Oz.): $2.99 each when you buy 4 or more
- Tasteful Selections Potatoes (Selected Varieties, 16 Oz.): $2.99 each when you buy 4 or more
- Whole or Sliced Mushrooms (Locally Grown in Loudon, TN, 16 Oz.): $2.99 each when you buy 4 or more
- Cantaloupe: $2.99 each when you buy 4 or more
- Organic Rainbow Carrots (2 Lb.): $2.99 each when you buy 4 or more
- Vine Cherry Tomatoes (9 Oz.): $2.99 each when you buy 4 or more
- Gourmet Colored Peppers (Basket & Bushel, 4 Pk.): $2.99 each when you buy 4 or more
- Sweet Onions (Bland Farms, 3 Lb.): $2.99 each when you buy 4 or more
- Russet Potatoes (Basket & Bushel, 5 Lb.): $2.99 each when you buy 4 or more
- Celery Sticks (Dandy, 16 Oz.): $2.99 each when you buy 4 or more
- Living Lettuce: $2.99 each when you buy 4 or more
- Garden Puree Goodness (Selected Varieties, 2 Oz.): $2.99 each when you buy 4 or more
- Navel Oranges: $2.99 each when you buy 12 in the same transaction
- Fresh Avocados: $2.99 each when you buy 12 in the same transaction
Dairy and eggs on sale:
- Fairlife Milk (52 Oz.): $4.49 with card
- Food Club Butter (16 Oz.): $3.49 with card
- Food Club Cream Cheese (Two 8 Oz. Pkgs.): $3.79 with card
- Food Club Evaporated Milk (12 Oz.): $1.59 with card
- Daisy Sour Cream (16 Oz.): $2.69 with card
- Dean's Dip (12-16 Oz.): $2.79 with card
- That's Smart! Cream Cheese (8 Oz.): $1.69 with card
- That's Smart! American Sandwich Slices (10.66 Oz.): $1.59 with card
Bakery and bread on sale:
- Nature's Own Honey Wheat Bread (20 Oz.): $0.99 with card
- Gourmet Cookies (4 Ct.) or Braided Strudel (Apple or Mixed Berry, 4 Ct.): $4.99 with card
- Bakery Fresh Brownies (Selected Varieties): $4.99 each
- Garlic Bread: $2.20 with card
- Garden Salads: $2.20 with card
- 12 Inch One Topping Pizza (In-Store Made): $20.00 each
- 1 Slice of Pizza and a 21 Oz. Drink: $2.00 each
- Pinsa Pizza (Selected Varieties): $20.00 each
- Flatbread Pizza (Selected Varieties): $2.00 each
- 2 Slice of Pizza and a 21 Oz. Drink: $20.00 each
Pantry on sale:
- Nestle Toll House Morsels (10-12 Oz.): $3.99 with card
- Coca-Cola Products (12 Pk., 12 Oz. Cans): $5.99 with card when you buy 4
- Nestle Coffee Mate (64 Oz.) or POWERADE (8 Pk., 20 Oz. Btls.): $4.99 with card
- Café Bustelo (10 Ct. or 11 Oz.) or Dunkin' Donuts Coffee (10 Ct. or 11-12 Oz.): $7.99 with card when you buy 4
- Progresso Soup (18.5-19 Oz.): $0.49 with card when you buy 4
- Toasted Chips or Nabisco Ritz Crackers (8.1-13.7 Oz.): $2.99 with card
- Frito-Lay Multipack Chips (15-20 Ct.): $4.99 with card
- Nature Valley Bars (5-6 Ct.), General Mills or Annie's Bars or Fruit Snacks (6-10 Ct.): $0.99 with card
- Sparkle Paper Towels (4 Double Rolls) or Angel Soft Bath Tissue (8 Mega Rolls): $6.99 with card
- Progresso Soup (18.5-19 Oz.): $2.99 each when lesser quantities
- Red Gold Tomatoes (14.5 Oz.) or Food Club Pasta (16 Oz.): $0.99 with card
- Herr's Snacks (1.5-2.75 Oz.) or Food City Pork Rinds (3 Oz.): $0.99 with card
- Food Club Dressing Mix (0.7-1.34 Oz.), Food Club Croutons (5 Oz.) or Food Club Sour Cream (8 Oz.): $0.99 with card
- Food Club Skillet Classics (5-8.25 Oz.) or Food Club Instant Potatoes (4 Oz.): $0.99 with card
- That's Smart! Oyster Crackers (9 Oz.), Food Club Stuffing (6 Oz.), Tomato Soup or Food Club Chicken Noodle Soup (10.5 Oz.): $0.99 with card
- Food Club Mustard (8 Oz.), Food Club Ketchup (14 Oz.) or Castleberry's Hot Dog Chili Sauce (10 Oz.): $0.99 with card
- Table Talk Pie (4 Oz.) or Señor Rico Rice Pudding (8 Oz.): $0.99 with card
- Kind Bars (1.4-2.2 Oz.): $0.99 with card
- That's Smart! Foam Plates (30 Ct.), Cardinal Paper Towels (1 Roll), Paws or Evolve Pet Food (2.6-3.5 Oz.) or Simply Done Cutlery (48 Ct.): $0.99 with card
- White Lily Country Gravy Mix (2.25 Oz.), Cornmeal Mix (2 Lb.) or Food City Flour (2 Lb.): $0.99 with card
- Rice Krispies Treats Big Bar (1.62-2.2 Oz.), Pop•Tarts (2 Ct.) or Cheez-It Cup (1.5-3 Oz.): $0.99 with card
- Nissin Noodle Cups (2.54-3 Oz.), McCormick Taco Seasoning (1-1.25 Oz.) or Grill Mates Marinade Mix (0.71-2.25 Oz.): $0.99 with card
- Food Club Macaroni & Cheese Cup (2.05-2.39 Oz.) or Food Club Broth (14.5 Oz.): $0.99 with card
- Food Club Marshmallows (10 Oz.): $1.29 with card
- Light Brown Sugar or Food Club Powdered Sugar (2 Lb.): $2.29 with card
- Food Club Sweetened Coconut Flakes (14 Oz.): $3.49 with card
- Food Club 100% Pure Pumpkin (15 Oz.): $1.99 with card
- That's Smart! Marshmallows (16 Oz.): $1.69 with card
- That's Smart! Mixed Vegetables (15 Oz.): $0.89 with card
- That's Smart! Tomato Paste (6 Oz.): $0.89 with card
- That's Smart! Yellow Mustard (14 Oz.): $0.89 with card
- That's Smart! White Vinegar (Gallon): $0.99 with card
- That's Smart! Sugar (4 Lb.): $2.99 with card
Frozen on sale:
- Frozen DiGiorno Pizza (14.6-29.3 Oz.): $3.99 with card
- Totino's Pizza Rolls (100 Ct.) or Stouffer's Family Size Entrees (31-40 Oz.): $6.99 with card
- El Monterey Taquitos (18-21 Ct.): $5.99 with card
- Food Club Whipped Topping (8 Oz.) or Kay's Ice Cream (16 Oz.): $0.99 with card
- Crav'n Flavor Creme Pie (24-32 Oz.): $6.99 with card
- Food Club Steamin' Easy Vegetables (10 Oz.) or That's Smart! Pizza (5.2 Oz.): $0.99 with card
- Frozen Bavarian Beast Pretzel (16 Oz.): $6.99 with card
🛒 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.
$17.44
for 1 person · $17.44 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of October 21, 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.