Food City Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Dry-Rub Chicken Wings with Roasted Russet Potato Wedges
Description: About 1.5 lbs of chicken wings are tossed in a smoky paprika and garlic rub and baked until crisp. They are served with two large russets cut into wedges and roasted alongside until golden.
Sale items used: Covington Farms Chicken Wings, Russet Potatoes 10 Lb.
Prep time: 55 minutes
Serving note: Use 1.5 lbs of wings (about 0.75 lb per person) and 2 large russets (about 1.25 lbs). Bake both on separate pans at 425 F for 40 to 45 minutes. The wings can be rubbed up to a day ahead and kept uncovered in the fridge for extra crispness. Use a gluten-free spice blend or mix your own from single spices. The remaining potatoes are used on 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: Seared chicken tenders simmer with softened mirepoix in a light cream pan sauce. The skillet is served over fluffy white rice for two.
Sale items used: Chicken Breast Tenders, Food City Mirepoix or Trinity Mix, Food Club Heavy Whipping Cream
Prep time: 35 minutes
Serving note: Use 1 lb of chicken tenders (about 0.5 lb per person), 8 oz of the mirepoix, and 1/2 cup of the cream. Cook 3/4 cup of dry rice. Thicken the sauce with a little cornstarch rather than flour, and use gluten-free broth. Save the remaining cream and 4 oz of mirepoix for Thursday.
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 russet potatoes, fresh beefsteak tomatoes, onion, and warm cumin-style spices in one skillet. It makes a hearty, savory dinner for two with leftovers-friendly portions.
Sale items used: Ground Round 85% Lean, Russet Potatoes 10 Lb., Beefsteak Tomatoes
Prep time: 40 minutes
Serving note: Use 0.75 lb of ground round, 2 medium russets (about 3/4 lb) cut into 1/2-inch dice, and 0.75 lb of tomatoes (about 2 medium) diced. Simmer covered for 15 to 20 minutes until the potatoes are tender. Check that the tomato paste, olives, and broth are labeled gluten-free.
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: Six eggs are whisked with a splash of cream and shredded cheese, then poured over sauteed mirepoix. The frittata is baked until puffed and golden, giving two generous slices per person.
Sale items used: That's Smart Large Eggs, Tillamook Shredded Cheese, Mirepoix or Trinity Mix, Food Club Heavy Whipping Cream
Prep time: 35 minutes
Serving note: Use 6 eggs, 4 oz of mirepoix, 1 cup (about 4 oz) of shredded cheese, and 2 tbsp of the leftover cream. Saute the mirepoix in an oven-safe skillet, add the egg mixture, and bake at 375 F for 18 to 20 minutes. Use the remaining 6 eggs and any extra cheese for breakfast.
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 Gulf shrimp are warmed briefly in a garlic butter sauce with chopped fresh tomato. They are spooned over steamed white rice for a quick, bright dinner.
Sale items used: Gulf Cooked Shrimp 41/60 Ct., Food Club Butter, Beefsteak Tomatoes
Prep time: 20 minutes
Serving note: Use 0.75 lb of cooked shrimp (about 6 oz per person, thawed and patted dry), 3 tbsp of butter, 3 cloves of garlic, and 0.5 lb of tomatoes (1 large). Cook 3/4 cup of dry rice. Warm the shrimp for only 2 to 3 minutes so they stay tender.
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 (1.5 lbs): $2.99
- Russet Potatoes 10 Lb. (x1 bag): $3.99
- Chicken Breast Tenders, Fresh Family Pack (1 lb): $2.99
- Mirepoix or Trinity Mix (0.75 lb): $3.74
- Food Club Heavy Whipping Cream (x1): $3.59
- Ground Round, Food City Fresh 85% Lean (0.75 lb): $5.24
- Beefsteak Tomatoes (1.25 lbs): $2.11
- That's Smart Large Eggs, Dozen (x1): $1.69
- Tillamook Shredded Cheese (x1): $2.79
- Food Club Butter (x1): $2.49
- Gulf Cooked Shrimp 41/60 Ct. (0.75 lb): $6.74

Pantry staples needed:
- White rice
- Olive oil or cooking oil
- Salt and black pepper
- Smoked paprika, garlic powder, onion powder, cumin, and oregano (check they are gluten-free)
- Fresh garlic and 1 onion
- Cornstarch
- Gluten-free chicken or beef broth
- Gluten-free tomato paste
- Gluten-free baking powder (optional, for crispier wings)
- Lemon (optional, for the shrimp)