Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Bone-In Pork Chops with Roasted Russet Potato Wedges and Green Beans
Description: One bone-in pork chop is seared until golden and finished in the pan, served next to crisp oven-roasted russet wedges. Warmed green beans round out a simple, hearty plate.
Sale items used: Mixed Pork Chops, Bone-In ($1.49/lb); Russet Potatoes, 10 Lb bag; Libby's Green Beans, 15 Oz can
Prep time: 50 minutes
Serving note: Use 1 bone-in chop (assume 0.75 lb total) and 1 large russet (about 10 oz) cut into wedges. Roast the wedges at 425F for 30-35 minutes with 1 tbsp oil, salt and pepper. Sear the chop 4-5 minutes per side. Warm half the can of green beans (about 1 cup) with a little butter. Refrigerate the rest of the can for another day.
Recipes:
- Sheet Pan Pork Chops with Potatoes
- Sheet Pan Pork Chops, Potatoes, and Green Beans
- Dijon Sheet Pan Pork Chops (with Potatoes & Green Beans)
Tuesday
Meal: Sheet-Pan Chicken Breast with Roasted Butternut Squash
Description: A single boneless chicken breast roasts on one pan alongside cubed butternut squash, so cleanup is minimal. The squash caramelizes at the edges while the chicken stays juicy.
Sale items used: Boneless Chicken Breast ($2.99/lb); Butternut Squash ($0.99/lb)
Prep time: 45 minutes
Serving note: Use 1 chicken breast (assume 0.5 lb total) and about 1 lb whole butternut squash. Peel and cube roughly half of it (about 1.5 cups) and save the rest for later. Roast both at 425F for 25-30 minutes with 1 tbsp oil, salt, pepper and paprika. The chicken should reach 165F inside.
Recipes:
- Easy Sheet Pan Chicken and Butternut Squash
- Sheet Pan Chicken and Butternut Squash (with Apples and Honey)
- Sheet Pan Chicken with Butternut Squash
Wednesday
Meal: Loaded Baked Russet Potatoes with Seasoned Black Beans, Cheese and Sour Cream
Description: A fluffy russet is baked until tender, then split and piled with warm cumin-seasoned black beans, melted cheese and a spoonful of sour cream. It is a filling meatless dinner for one.
Sale items used: Russet Potatoes (from the 10 Lb bag); Bush's Best Black Beans, 15 Oz (coupon); Food Club Sliced Cheese; Food Club Sour Cream
Prep time: 70 minutes
Serving note: Use 1 large russet (about 10 oz), half the can of black beans (about 3/4 cup), 2 slices cheese and 2 tbsp sour cream. Season the beans with cumin, garlic powder and salt. The potato bakes 55-60 minutes at 425F. To save time, microwave it for 5 minutes first and finish it in the oven for 20 minutes, or bake it a day ahead and reheat. Save the remaining beans for a lunch.
Recipes:
- Loaded Baked Potato Toppings
- Loaded Baked Potatoes With Black Beans and Cajun Seasoning
- Black Bean and Avocado Loaded Baked Potatoes
Thursday
Meal: Oven-Baked Dry-Rub Baby Back Pork Ribs with Corn and Sauteed Honeycrisp Apples
Description: A small portion of baby back ribs is coated in a gluten-free dry rub and slow-baked until tender, instead of a full rack. Sweet buttery sauteed Honeycrisp apple and warm corn balance the smoky ribs.
Sale items used: Baby Back Pork Ribs ($2.99/lb); Libby's Corn, 15 Oz can; Honeycrisp Apples ($1.99/lb)
Prep time: 2 hours 15 minutes
Serving note: Buy a 1.25 lb section of ribs (about half a rack) and use all of it. Rub with 1 tsp each of paprika, brown sugar and garlic powder, plus salt, pepper and a pinch of cumin. Wrap in foil and bake at 300F for about 2 hours, then unwrap for 10 minutes to firm up the surface. Use half the can of corn (about 3/4 cup) and 1 Honeycrisp apple (about 1/2 lb) sliced and sauteed in 1 tsp butter with a pinch of cinnamon. Rub the ribs the night before and refrigerate them so dinner is ready sooner. Check that your spice blends have no gluten additives.
Recipes:
- Oven Baked Dry Rub Baby Back Ribs
- Baked Baby Back Ribs with Dry Rub
- Gluten-free BBQ Pork Ribs in the Oven
Friday
Meal: Tomato and Cheese Egg Frittata with Fresh Apple Slices
Description: Three eggs are whisked with diced vine tomato and melted cheese, then cooked on the stovetop and finished in the oven for a fluffy single-serving frittata. Crisp Honeycrisp apple slices on the side add a sweet crunch.
Sale items used: That's Smart Large Eggs; Tomatoes on the Vine ($1.69/lb); Food Club Sliced Cheese; Honeycrisp Apples
Prep time: 25 minutes
Serving note: Use 3 eggs, 1 medium tomato (assume 0.5 lb total bought, about 1/3 lb used), 2 slices cheese torn into pieces, 1 tsp butter, salt and pepper. Cook in a small oven-safe skillet for 3 minutes on the stove, then bake at 375F for 8-10 minutes. Slice the remaining Honeycrisp apple (about 1/2 lb) for serving.
Recipes:
- Baked Frittata with Tomato and Goat Cheese
- Quick Frittata with Tomatoes and Cheese
- Mediterranean-Inspired Tomato Frittata with Feta Cheese
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Mixed Pork Chops, Bone-In (0.75 lb): $1.12
- Russet Potatoes, 10 Lb bag (x1): $4.99
- Libby's Green Beans, 15 Oz (x1): $0.99
- Boneless Chicken Breast (0.5 lb): $1.50
- Butternut Squash (1 lb): $0.99
- Bush's Best Black Beans, 15 Oz, coupon (x1): $1.24
- Food Club Sliced Cheese (x1 pack): $1.69
- Food Club Sour Cream, 16 Oz (x1): $1.99
- Baby Back Pork Ribs (1.25 lbs): $3.74
- Libby's Corn, 15 Oz (x1): $0.99
- Honeycrisp Apples (1 lb): $1.99
- That's Smart Large Eggs, Dozen (x1): $1.69
- Tomatoes on the Vine (0.5 lb): $0.85
Pantry staples needed:
- Cooking oil
- Butter
- Salt and black pepper
- Paprika, garlic powder and cumin (check labels for gluten-free)
- Brown sugar
- Cinnamon
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Swaggerty's Sausage Patties, Mild, 30 Ct: $7.99 each
- Baby Back Pork Ribs, Previously Frozen: $2.99/lb
- Wright Bacon, Selected Varieties, 24 Oz: $7.99 each
- Certified Angus Beef Chuck Roast (digital coupon): $5.99/lb
- Butterball Turkey (with additional $50 purchase): $0.96/lb
- Butterball Turkey (without additional $50 purchase): $1.69/lb
- Boneless Chicken Breast, Fresh, Jumbo or Family Pack: $2.99/lb
- Ground Chuck, 80% Lean, 3 Lbs or More: $5.99/lb
- Top Sirloin Steak, Certified Angus Beef: $8.99/lb
- Chuck Roast, Certified Angus Beef: $6.99/lb
- Cooked Shrimp, Wild Caught USA, 21/30 Ct: $9.99/lb
- Prime Top Sirloin Steak, Certified Angus Beef: $10.99/lb
- Smithfield Pork Loin Filet, Selected Varieties, 27.2 Oz: $5.99 each
- Smithfield Prime Fresh Meat, Selected Varieties, 7-8 Oz: $2.99 each
- Carolina Pride Bacon, Selected Varieties, 12 Oz: $5.49 each
- Mixed Pork Chops, Bone-In, Family Pack: $1.49/lb
- Wampler's Sausage, Selected Varieties, 16 Oz: $2.99 each
- Oscar Mayer Deli Fresh Meat, Selected Varieties, 16 Oz: $5.99 each
- Stuffed Jalapeño Peppers, Made In-Store: $11.99/lb
Deli and prepared on sale:
- Made Fresh In-Store Snack Cups: $1.99 each
- Mustard Potato Salad, Sweet & Tangy Slaw, Macaroni Salad, 15-16 Oz: $3.99 each
- Breakfast Special, Includes Breakfast Meat, Two Eggs, Biscuit & Gravy: $2.99 each
- Large Popcorn Bag, Made Fresh In-Store, 14 Oz: $4.00 each
- Wraps, Selected Varieties, Each: $5.00 each
- 4 Piece Chicken Tenders or 4 Piece Fried/Baked Chicken: $5.00 each
- 1 Slice of Pizza and a 21 Oz Drink: $4.00 each
- Snack Packs, Selected Varieties, Made Fresh: $5.00 each
- Half Pie, Selected Varieties: $5.00 each
- Spinach Dip, In the Deli: $5.99/lb
- Dietz & Watson Turkey Selection (coupon): $7.99/lb
- Weekend Dinner Deal Breakfast Night: $10.99 each
Produce on sale:
- Gala Apples, Basket & Bushel, 5 Lb: $4.99 each
- Exotic Fruit Bowl, Made Fresh In-Store: $4.99/lb
- Russet Potatoes, Basket & Bushel, 10 Lb: $4.99 each
- Tomatoes on the Vine, Fresh: $1.69/lb
- Honeycrisp Apples or D'Anjou Pears: $1.99/lb
- Acorn, Butternut or Spaghetti Squash, Fresh: $0.99/lb
- California Grown Red, White or Black Grapes: $2.99/lb
- Sliced Apple Bowls, Made Fresh In-Store: $4.99/lb
- Oven & Grill Ready Pans, Starting At: $4.49/lb
Dairy and eggs on sale:
- Food Club Sliced Cheese, Selected Varieties, 6-8 Oz: $1.69 each
- Fairlife Milk, Selected Varieties, 52 Oz: $4.99 each
- Simply Orange Juice, Selected Varieties, 46 Oz: $3.99 each
- Food Club Heavy Whipping Cream, Selected Varieties, 16 Oz: $3.59 each
- That's Smart Large Eggs, Dozen: $1.69 each
- Food Club Sour Cream, Selected Varieties, 16 Oz: $1.99 each
- Philadelphia Soft Cream Cheese, Selected Varieties, 7.5-8 Oz: $3.49 each
- Food Club Butter, Selected Varieties, 16 Oz (coupon): $2.99 each
- Food Club Twin Pack Cream Cheese, 8 Oz (coupon): $2.79 each
- That's Smart Cream Cheese, 8 Oz: $1.69 each
- Litehouse Caramel Dip, 16 Oz: $3.99 each
Bakery and bread on sale:
- Apple Fritters or Long Johns, Bakery Fresh, 4 Ct: $2.99 each
- Rhodes Yeast or Cinnamon Rolls, Frozen, 36.5-48 Oz: $4.99 each
- Sourdough Baguette or Half Sourdough: $2.49 each
- Chocolate Chip Cookies, Baked Fresh In-Store, Dozen: $5.00 each
- King's Hawaiian Rolls, 4 Pk (add-on): $1.00 each
- King's Hawaiian Rolls, Selected Varieties, 12 Ct: $5.00 each
- Bakery Fresh Brownies, Selected Varieties: $6.00 each
- Pillsbury Grands! Biscuits, Crescents, Cinnamon Rolls, 8 Ct: 2 for $5.00
Pantry on sale:
- Pillsbury Cookie Dough or Capri Sun, Selected Varieties, 14-16.5 Oz: $2.99 each
- Ritz Crackers, Nilla Wafers, Oreos, Selected Varieties, 8.1-13.7 Oz: $3.49 each
- Nature Valley Granola Bars or General Mills Cereal Bars, 12 Ct/16 Oz: $3.99 each
- Mott's Fruit Snacks, Family Pack, 40 Ct: $6.99 each
- Old El Paso Refried Beans or Dinner Kit: 2 for $6.00
- Progresso Pitmaster Soup or Old El Paso Soup, 18.5-19 Oz: 2 for $6.00
- Progresso Broth or Old El Paso Taco Shells: 2 for $4.00
- Food Club Marshmallows, Selected Varieties, 16 Oz: $1.99 each
- Food Club Cut Yams, In Light Syrup, 40 Oz: $3.69 each
- Food Club Gravy, Selected Varieties, 12 Oz: $1.99 each
- Food Club Mashed Potatoes, Instant, 26.7 Oz: $4.29 each
- Libby's Corn or Green Beans, 14.5-15.25 Oz: $0.99 each
- Stove Top Stuffing, Selected Varieties, 6 Oz: 2 for $5.00
- Ocean Spray Cranberry Sauce, 14 Oz: 2 for $5.00
- Kraft Caramels, 11 Oz: $2.99 each
- Libby's Pumpkin, 100% Pure, 15 Oz: 2 for $5.00
- Food City All Purpose Flour, 5 Lb: $2.99 each
- Allen's Italian Green Beans, Selected Varieties, 28 Oz (coupon): $1.99 each
- Diamond Pecans or Walnuts, Selected Varieties, 6-10 Oz: $5.99 each
- Food Club Spices, Selected Varieties, 1.5-3.12 Oz: $2.49 each
- Hershey's Baking Chips, Selected Varieties, 8-12 Oz: 2 for $9.00
- Food Club Graham Cracker Pie Crust, 6 Oz (coupon): $1.49 each
- Hershey's XL Chocolate Bar, Selected Varieties, 4-4.4 Oz: $2.99 each
- Food Club Oil, Selected Varieties, 40 Oz: $3.69 each
- Food Club Powdered Sugar, Selected Varieties, 32 Oz (coupon): $1.79 each
- Jell-O No Bake Cheesecake Mix or Oreo, 11.1-19.6 Oz: $4.99 each
- Green Bean Casserole Bundle (Hanover Green Beans, French's Fried Onions, Food Club Cream of Mushroom): $5.00
- Herr's Snacks, Selected Varieties, 1.5-2.75 Oz: 12 for $10.00
- Table Talk Pie, Selected Varieties, 4 Oz: 12 for $10.00
- Old El Paso Taco Seasoning, Selected Varieties, 0.85-1 Oz: 12 for $10.00
- Food Club Beans, Selected Varieties, 16 Oz: 12 for $10.00
- Kay's Ice Cream, Snickers or M&M's, Selected Varieties, 16 Oz: $1.00 each
- Fanta, Selected Varieties, 16 Oz: $1.00 each
- That's Smart Oyster Crackers, 9 Oz: $1.00 each
- smart water, Water Joe, Lipton Tea, Selected Varieties: $1.00 each
- Kind Bars, Selected Varieties, 1.4-2.2 Oz: $1.00 each
- Bush's Baked Beans, Selected Varieties, 21.5-28 Oz (coupon): $2.49 each
- Bush's Chili Beans, Selected Varieties, 15.2-16 Oz (coupon): $1.29 each
- Bush's Best Beans, Black Beans, 15-16 Oz (coupon): $1.24 each
- Bush's Sidekicks, Selected Varieties, 15-15.1 Oz (coupon): $1.29 each
- That's Smart Shells & Cheese, Selected Varieties, 12-14 Oz: $1.49 each
- That's Smart Sugar, Granulated, 4 Lb: $2.99 each
- That's Smart Peanut Butter, 16 Oz: $1.99 each
- That's Smart Drinking Water, 24 Pk, 16.9 Oz Btls: $3.99 each
- That's Smart Broth, Selected Varieties, 32 Oz: $1.59 each
- That's Smart Chicken Stuffing, 6 Oz: $1.29 each
- That's Smart Cream Soup, Selected Varieties, 10.5 Oz: $0.89 each
- That's Smart Vegetables, Selected Varieties, 14.5-15.25 Oz: $0.89 each
- That's Smart Worcestershire Sauce, 10 Ct: $1.29 each
Frozen on sale:
- Previously Frozen Baby Back Pork Ribs: $2.99/lb (listed under meats)
- Crav'n Flavor Ice Cream, Toaster Novelties, Quesadillas, Selected Varieties, 48 Oz: 2 for $5.00
- Crav'n Flavor Pizza, Selected Varieties, 14.5-32.7 Oz: $2.99 each
- Kellogg's Rice Krispies Treats or Crav'n Flavor Beef Jerky/Popcorn, 6 Ct: $2.49 each
- Totino's Pizza Rolls, White Castle Sliders or Propel Water, Selected Varieties: $3.99 each
- Food Club Deluxe Shells & Cheese or Hearty Soup, 18.8-19 Oz: 3 for $5.00
- Stouffer's Entrees, Devour Entrees, Wesson Cooking Oil, Lean Cuisine, 5.25-12.75 Oz: $2.99 each
- PictSweet Sweet Potato Casserole, Frozen, 22 Oz: $5.99 each
- Athens Phyllo Shells, Selected Varieties, 15 Ct: 2 for $5.00
- Simply Potatoes, Selected Varieties, 20 Oz: 2 for $5.00
- Stouffer's Family Size Entrees, 57 Oz: $12.99 each
- Crav'n Flavor Hash Brown Potatoes, Frozen, 16-32 Oz: $3.69 each
- Food Club Pie Crusts, Frozen, Selected Varieties, 15-16 Oz: $3.29 each
- Food Club Whipped Topping, Aerosol, 6.5 Oz: $2.59 each
- Food Club Whipped Topping, Frozen, 8 Oz (coupon): $1.09 each
- Food Club Fruit, Frozen, Selected Varieties, 12-16 Oz: $3.59 each
- Totino's Ultimate Pizza, Frozen, Selected Varieties, 10.69-12.21 Oz: 2 for $5.00
- Food Club Steamin' Easy Vegetables or That's Smart Pizza, Frozen, Selected Varieties: $1.00 each
- Simply Done Slow Cooker Liners, 4 Ct (coupon): $1.99 each
🛒 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.
$23.77
for 1 person · $23.77 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of November 04, 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.