Food City Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Dry-Rub Chicken Wings with Roasted Russet Potato Wedges
Description: Crispy oven-baked wings are tossed in a smoky paprika and garlic dry rub and served next to golden roasted russet wedges. It is a hearty, naturally gluten-free plate sized for one person.
Sale items used: Covington Farms Chicken Wings, Russet Potatoes 10 Lb.
Prep time: 55 minutes
Serving note: Use 1 lb of wings (about 8 pieces) and 1 large russet (about 10 oz) cut into wedges. Season the wings with 1 tsp paprika, 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp pepper, and 1/2 tsp baking powder (check that it is labeled gluten-free). Bake at 425F for 40 to 45 minutes, flipping once. For timing, rub the wings up to a day ahead and refrigerate them uncovered for extra crispiness. Put the potatoes in the oven first, since they take about the same time as the wings. The rest of the potato bag is used Wednesday.
Recipes:
- Baked Dry Rub Chicken Wings
- Oven-Baked Dry Rub Chicken Wings
- Dry Rub Baked Chicken Wings

Tuesday
Meal: Creamy Skillet Chicken Tenders with Mirepoix over Rice
Description: Chicken tenders are seared in a skillet, then simmered with softened mirepoix in a light cream sauce. It is served over fluffy rice for a comforting single-serving dinner.
Sale items used: Chicken Breast Tenders, Mirepoix or Trinity Mix, Food Club Heavy Whipping Cream, Food Club Butter
Prep time: 30 minutes
Serving note: Use 0.5 lb chicken tenders, 4 oz (about 1 cup) mirepoix, 1/4 cup heavy cream, 1/4 cup gluten-free chicken broth, 1 tsp butter, and 1/2 cup uncooked rice. Season with salt, pepper, and a pinch of thyme. Thicken by simmering the sauce for a few minutes, with no flour needed. Save the remaining mirepoix (about 3 oz) for Thursday's frittata.
Recipes:
- Low-FODMAP One-Pan 30-Minute Parmesan Chicken Tenders with Garlic Rice; Gluten-free
- One Pot Creamy Chicken and Rice Recipe
- Easy Skillet Chicken and Rice (Gluten Free, Dairy Free)

Wednesday
Meal: Beef Picadillo Skillet with Potatoes and Tomatoes
Description: Lean ground beef simmers with diced potato and fresh beefsteak tomato in a cumin and garlic-spiced skillet. It is a savory, one-pan Latin-style dinner scaled for one.
Sale items used: Ground Round 85% Lean, Russet Potatoes 10 Lb., Beefsteak Tomatoes
Prep time: 35 minutes
Serving note: Use 0.5 lb ground round, 1 medium russet (about 6 oz) in small dice, and 1 beefsteak tomato (about 0.5 lb), chopped. Add 1/4 chopped onion, 1 minced garlic clove, 1 tsp cumin, 1/2 tsp salt, and 1/4 cup water or gluten-free broth. Parboil or microwave the potato cubes for 3 minutes first so everything finishes together. The second beefsteak tomato is saved for Friday.
Recipes:
- Mexican Picadillo Recipe (Carne Molida con Papas)
- Picadillo (Easy One-Skillet Ground Beef and Potatoes)
- Easy Picadillo Recipe

Thursday
Meal: Baked Cheese and Mirepoix Frittata
Description: Sauteed mirepoix is folded into whisked eggs with melty shredded cheese and baked until puffed and golden. It is a naturally gluten-free, protein-rich dinner sized for one.
Sale items used: That's Smart Large Eggs, Tillamook Shredded Cheese, Mirepoix or Trinity Mix, Food Club Heavy Whipping Cream, Food Club Butter
Prep time: 30 minutes
Serving note: Use 3 eggs, about 3 oz (3/4 cup) leftover mirepoix, 1/3 cup shredded cheese, 1 tbsp heavy cream, 1 tsp butter, and a pinch of salt and pepper. Saute the mirepoix in the butter for 4 minutes in a small oven-safe skillet, pour in the egg mixture, top with cheese, and bake at 375F for 12 to 15 minutes. The remaining eggs and cheese can be used for breakfasts.
Recipes:
- Easy Vegetable Frittata Recipe
- Baked Frittata
- Easy Baked Frittata Recipe with Spinach (Gluten-Free)

Friday
Meal: Garlic Butter Shrimp with Fresh Tomato over Rice
Description: Cooked shrimp are warmed in a garlicky butter sauce with fresh chopped tomato. They are spooned over steamed rice for a quick, bright finish to the week.
Sale items used: Gulf Cooked Shrimp 41/60 Ct., Food Club Butter, Beefsteak Tomatoes
Prep time: 15 minutes
Serving note: Assume 6 oz (0.375 lb) cooked shrimp, thawed and patted dry. Use 1 tbsp butter, 2 minced garlic cloves, 1 beefsteak tomato (about 0.5 lb), diced, and 1/2 cup uncooked rice. Saute the garlic in the butter for 30 seconds, add the tomato for 2 minutes, then toss in the shrimp for just 1 to 2 minutes to warm through. Finish with salt, pepper, and a squeeze of lemon if you have it. Avoid the breaded SeaPak shrimp, since it likely contains gluten.
Recipes:
- Garlic Butter Shrimp over Rice (15 Minutes, Easy, High-Protein)
- Easy Garlic Butter Shrimp
- Garlic Butter Shrimp Recipe

SHOPPING LIST

Buy on sale:
- Covington Farms Chicken Wings (1 lb): $1.99
- Russet Potatoes 10 Lb. (x1 bag): $3.99
- Chicken Breast Tenders, Fresh Family Pack (0.5 lb): $1.50
- Mirepoix or Trinity Mix (0.5 lb): $2.50
- Food Club Heavy Whipping Cream (x1): $3.59
- Ground Round, Food City Fresh 85% Lean (0.5 lb): $3.50
- Beefsteak Tomatoes (1 lb, 2 tomatoes): $1.69
- That's Smart Large Eggs, Dozen (x1): $1.69
- Tillamook Shredded Cheese (x1): $2.79
- Gulf Cooked Shrimp 41/60 Ct. (0.375 lb): $3.37
- Food Club Butter (x1): $2.49

Pantry staples needed:
- Long-grain white rice (labeled gluten-free)
- Cooking oil (olive or vegetable)
- Salt and black pepper
- Paprika, garlic powder, cumin, thyme
- Gluten-free baking powder
- Gluten-free chicken broth
- Fresh garlic and 1 onion
- Lemon (optional)