Food City Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week at Food City, you get gluten-free dinners built around a handful of sale items that each stretch across more than one night. The Russet Potatoes 10 Lb. bag at $3.99 becomes wedges on Monday and picadillo on Wednesday, and the Beefsteak Tomatoes cover both Wednesday and Friday. Chicken shows up twice, as Covington Farms Chicken Wings at $4.98 on Monday and Chicken Breast Tenders at $5.98 on Tuesday, while Ground Round on Wednesday ($10.49) and Gulf Cooked Shrimp on Friday ($13.49) keep the week from feeling repetitive. Thursday's frittata is a meatless break built on the $1.69 dozen eggs, and the Mirepoix or Trinity Mix is split between that night and Tuesday's skillet. Because the cream sauce is thickened by reduction and rice and potatoes do the filling, you never have to hunt for a gluten-free flour or thickener.

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Dry-Rub Chicken Wings with Roasted Russet Potato Wedges
Description: Chicken wings are tossed in a gluten-free dry rub and baked on a rack until crisp, while thick russet wedges roast alongside. It is a hands-off, crowd-pleasing start to the week.
Sale items used: Covington Farms Chicken Wings, Russet Potatoes 10 Lb.
Prep time: 55 minutes
Serving note: Use 2.5 lbs Covington Farms Chicken Wings and about 3 lbs of potatoes from the 1 bag of Russet Potatoes 10 Lb. (about 2 lbs more from the same bag go into Wednesday). Rub the wings with salt, pepper, paprika, garlic powder, and a little gluten-free baking powder. Bake at 425 F for about 45 minutes, flipping once, and roast the wedges on a second pan.
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: Fresh chicken breast tenders are seared in butter, then simmered with mirepoix and a cream sauce thickened only by reduction. It is spooned over steamed white rice for a cozy, mild dinner.
Sale items used: Chicken Breast Tenders, Fresh Family Pack, Mirepoix or Trinity Mix, Food Club Heavy Whipping Cream, Food Club Butter
Prep time: 35 minutes
Serving note: Use 2 lbs Chicken Breast Tenders, 0.5 lb of Mirepoix or Trinity Mix (the other 0.5 lb is for Thursday), about 1 cup of Food Club Heavy Whipping Cream from the 1 package, and about 2 tablespoons of Food Club Butter from the 1 package. Cook 1.5 cups uncooked white rice (pantry) and use about 1/2 cup gluten-free chicken broth (pantry).
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: Ground Round is browned and simmered with diced russet potatoes, fresh beefsteak tomatoes, garlic, cumin, and oregano until tender and saucy. It is a hearty one-pan dinner with warm, savory Latin-style flavor.
Sale items used: Ground Round, Food City Fresh 85% Lean, Russet Potatoes 10 Lb., Beefsteak Tomatoes
Prep time: 40 minutes
Serving note: Use 1.5 lbs Ground Round, about 2 lbs diced potatoes from the 1 bag of Russet Potatoes 10 Lb., and 1 lb Beefsteak Tomatoes (the other 1 lb is for Friday). Season with garlic, cumin, oregano, salt, and pepper, and simmer covered about 20 minutes until the potatoes are fork-tender.
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: A dozen eggs are whisked with sauteed mirepoix and shredded cheese, then baked in an oven-safe skillet until puffed and set. It is a light, protein-rich meatless night.
Sale items used: That's Smart Large Eggs, Dozen, Mirepoix or Trinity Mix, Tillamook Shredded Cheese, Food Club Butter
Prep time: 40 minutes
Serving note: Use 12 eggs (1 dozen), 0.5 lb Mirepoix or Trinity Mix, all of the 1 package Tillamook Shredded Cheese, and about 1 tablespoon Food Club Butter from the package already bought. Saute the mirepoix 6 minutes, pour in the eggs, cheese, salt, and pepper, then bake at 375 F for about 20 minutes. Cut into 4 wedges.
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: Gulf Cooked Shrimp are gently warmed in garlic butter just until hot so they stay tender, then tossed with diced fresh tomato. Everything is served over fluffy white rice for a quick, bright finish to the week.
Sale items used: Gulf Cooked Shrimp 41/60 Ct., Beefsteak Tomatoes, Food Club Butter
Prep time: 25 minutes
Serving note: Use 1.5 lbs Gulf Cooked Shrimp 41/60 Ct., 1 lb Beefsteak Tomatoes (diced), and about 4 tablespoons Food Club Butter from the package already bought. Cook 1.5 cups uncooked white rice (pantry) and add garlic, salt, pepper, and a splash of bottled lemon juice (pantry).
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 (2.5 lbs): $4.98
- Chicken Breast Tenders, Fresh Family Pack (2 lbs): $5.98
- Ground Round, Food City Fresh 85% Lean (1.5 lbs): $10.49
- Gulf Cooked Shrimp 41/60 Ct. (1.5 lbs): $13.49
- That's Smart Large Eggs, Dozen (x1): $1.69
- Russet Potatoes 10 Lb. (x1 bag): $3.99
- Beefsteak Tomatoes (2 lbs): $3.38
- Mirepoix or Trinity Mix (1 lb): $4.99
- Food Club Heavy Whipping Cream (x1): $3.59
- Food Club Butter (x1): $2.49
- Tillamook Shredded Cheese (x1): $2.79

Pantry staples needed:
- White rice (3 cups uncooked total)
- Cooking oil
- Salt and black pepper
- Paprika
- Garlic powder and fresh or jarred garlic
- Gluten-free baking powder
- Ground cumin and dried oregano
- Gluten-free chicken broth
- Bottled lemon juice