Food City Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week's plan is built around Food City's sale proteins: pork loin on Monday, ground beef on Tuesday, tilapia on Wednesday, pork chops on Thursday, and chicken breast on Friday. Pork shows up on two nights, but as seared medallions with mashed potatoes early in the week and as chops in a pumpkin cream sauce on Thursday, so the dinners don't feel repeated. The pork loin at $2.99 is the standout buy, and one pack of butter covers the searing on Monday and the baking on Wednesday. Because the meals center on meat, rice, and potatoes, they stay gluten-free with very little effort, but check the labels on the instant potatoes and the broth before they go in your cart.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Medallions with Instant Mashed Potatoes and Steamin' Easy Vegetables
Description: Pork loin is sliced into thick medallions and seared in butter until golden. Served with creamy mashed potatoes and steamed vegetables.
Sale items used: Whole Boneless Pork Loin, Food Club Instant Potatoes (4 Oz.), Food Club Steamin' Easy Vegetables (10 Oz.), Food Club Butter (16 Oz.)
Prep time: 30 minutes
Serving note: 1.5 lbs pork loin, 2 packs Instant Potatoes (confirm the label is gluten-free), 2 packs Steamin' Easy Vegetables, 2 tbsp butter from the 1 pack.
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: Ground beef is browned, then simmered with tomatoes, tomato paste, and vegetables over rice. A hearty one-pan dinner.
Sale items used: Ground Beef (Food City Fresh, 81% Lean), Red Gold Tomatoes (14.5 Oz.), That's Smart! Tomato Paste (6 Oz.), That's Smart! Mixed Vegetables (15 Oz.)
Prep time: 35 minutes
Serving note: 1.5 lbs ground beef (the $2.99/lb price needs a $25 purchase, which this trip meets only roughly, so check at checkout), 1 can tomatoes, 1 can tomato paste, 1 can mixed vegetables, 1.5 cups uncooked rice from the pantry.
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: Tilapia fillets are baked with butter, salt, and pepper until flaky. Served with oven-roasted potatoes.
Sale items used: Fresh Tilapia Fillets (Farm Raised), Food Club Butter (16 Oz.)
Prep time: 40 minutes
Serving note: 1 lb tilapia, 2 tbsp butter from the same pack, about 2 lbs potatoes from the pantry.
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: Center cut chops are seared, then finished in a pan sauce of pumpkin, broth, and sour cream. Served over rice.
Sale items used: Boneless Pork Chops (Center Cut), Food Club 100% Pure Pumpkin (15 Oz.), Food Club Broth (14.5 Oz.), Food Club Sour Cream (8 Oz.)
Prep time: 35 minutes
Serving note: 1.5 lbs pork chops, 1 can pumpkin, 1 can broth (confirm gluten-free label), 1 tub sour cream, rice from the pantry.
Friday
Meal: Pan-Fried Chicken Breast Strips with Sweet Coconut Rice
Description: Chicken breast is cut into strips and pan-fried in butter with salt and pepper. Served with rice cooked with coconut flakes.
Sale items used: Boneless Chicken Breast (Jumbo Pack or Family Pack), Food Club Sweetened Coconut Flakes (14 Oz.)
Prep time: 30 minutes
Serving note: 1.5 lbs chicken breast, 1/2 cup coconut flakes from the pack, rice from the pantry.
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 (1.5 lbs): $2.99
- Ground Beef (Food City Fresh, 81% Lean) (1.5 lbs): $4.49
- Fresh Tilapia Fillets (Farm Raised) (1 lb): $8.99
- Boneless Pork Chops (Center Cut) (1.5 lbs): $5.99
- Boneless Chicken Breast (Jumbo Pack or Family Pack) (1.5 lbs): $4.49
- Food Club Butter (16 Oz.) (1 pack): $3.49
- Food Club Instant Potatoes (4 Oz.) (x2 packs): $1.98
- Food Club Steamin' Easy Vegetables (10 Oz.) (x2 packs): $1.98
- Red Gold Tomatoes (14.5 Oz.) (1 can): $0.99
- That's Smart! Tomato Paste (6 Oz.) (1 can): $0.89
- That's Smart! Mixed Vegetables (15 Oz.) (1 can): $0.89
- Food Club 100% Pure Pumpkin (15 Oz.) (1 can): $1.99
- Food Club Broth (14.5 Oz.) (1 can): $0.99
- Food Club Sour Cream (8 Oz.) (1 tub): $0.99
- Food Club Sweetened Coconut Flakes (14 Oz.) (1 pack): $3.49
Pantry staples needed:
- Rice, potatoes, salt, pepper, cooking oil
🏷️ 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.
$44.63
for 4 people · $11.16 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.