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: Two thick bone-in pork chops are seared until golden, then finished in the pan so they stay juicy. They are served with crisp oven-roasted russet wedges and warm green beans.
Sale items used: Mixed Pork Chops, Bone-In ($1.49/lb); Russet Potatoes, 10 Lb bag; Libby's Green Beans, 14.5 Oz
Prep time: 40 minutes
Serving note: Assume 1.5 lb total bone-in chops (2 chops, about 12 oz each). Use 2 medium russets (about 1.25 lb) cut into wedges and 1 can of green beans, drained and heated with a little butter. Roast the wedges at 425F for 30 minutes while you sear the chops, 5-6 minutes per side. Season with salt, pepper, garlic powder and paprika.
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: Juicy boneless chicken breasts roast on one pan alongside caramelized butternut squash cubes. The simple herb and olive oil seasoning makes for an easy weeknight dinner for two.
Sale items used: Boneless Chicken Breast ($2.99/lb); Butternut Squash ($0.99/lb)
Prep time: 45 minutes
Serving note: Assume 1 lb boneless chicken breast (2 breasts, about 8 oz each) and 1 small butternut squash of about 2 lb, which gives about 3 cups of peeled, cubed squash. Roast at 425F for 25-30 minutes until the chicken reaches 165F. Season with salt, pepper, garlic powder, thyme and olive oil.
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: Two large russets are baked until fluffy, then split and piled with warm seasoned black beans. They are topped with melted cheese, a dollop of sour cream and a few fresh tomato pieces.
Sale items used: Russet Potatoes, 10 Lb bag; Bush's Best Black Beans (coupon); Food Club Sliced Cheese; Food Club Sour Cream; Tomatoes on the Vine
Prep time: 70 minutes
Serving note: Use 2 large russets (about 1.5 lb total), 1 can black beans (15-16 oz) warmed with cumin, chili powder, garlic powder and salt, 4 slices cheese, 1/2 cup sour cream (1/4 cup each) and about 1 diced tomato. Timing note: microwave the potatoes for 5-6 minutes first, then finish in a 425F oven for 25 minutes to cut the bake time. Alternatively, bake them the day before and reheat.
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 smoky, sweet homemade dry rub and slow-baked until tender. They are served with buttery corn and apple slices sauteed with cinnamon.
Sale items used: Baby Back Pork Ribs ($2.99/lb); Libby's Corn, 15 Oz; Honeycrisp Apples ($1.99/lb)
Prep time: 2 hours 15 minutes total (15 minutes active)
Serving note: Assume 2 lb of baby back ribs total, about half a rack or one small rack, which is 1 lb per person with the bone. Ask the meat counter to cut a full rack in half if needed. Use 1 can of corn and 2 Honeycrisp apples (about 1 lb), sliced. Make the dry rub with brown sugar, paprika, garlic powder, salt, pepper and a pinch of cumin, then bake at 300F, wrapped in foil, for about 2 hours. Timing note: rub the ribs the night before and refrigerate them to save time, and saute the apples in the last 10 minutes. Check that your spices are labeled gluten-free.
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: Six eggs are whisked with fresh tomato and melted cheese, then cooked on the stovetop and finished in the oven until puffed and golden. It is served with crisp, sweet Honeycrisp apple slices on the side.
Sale items used: That's Smart Large Eggs; Tomatoes on the Vine ($1.69/lb); Food Club Sliced Cheese; Honeycrisp Apples ($1.99/lb)
Prep time: 25 minutes
Serving note: Use 6 eggs, 2 medium tomatoes (about 0.75 lb, diced and drained), 2 slices of cheese torn into pieces and 2 Honeycrisp apples (about 1 lb), sliced. Cook in an oven-safe 8-10 inch skillet and bake at 375F for 12-15 minutes. Season with salt, pepper and a splash of milk if you have it.
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 (1.5 lbs): $2.24
- Russet Potatoes, 10 Lb bag (x1 bag): $4.99
- Libby's Green Beans, 14.5 Oz (x1 can): $0.99
- Boneless Chicken Breast (1 lb): $2.99
- Butternut Squash (2 lbs): $1.98
- Bush's Best Black Beans, 15-16 Oz, coupon (x1 can): $1.24
- Food Club Sour Cream, 16 Oz (x1): $1.99
- Food Club Sliced Cheese, 6-8 Oz (x1 pack): $1.69
- Baby Back Pork Ribs, Previously Frozen (2 lbs): $5.98
- Libby's Corn, 15 Oz (x1 can): $0.99
- Honeycrisp Apples (2 lbs): $3.98
- That's Smart Large Eggs, Dozen (x1): $1.69
- Tomatoes on the Vine (1 lb): $1.69
Pantry staples needed:
- Salt and black pepper
- Olive oil or cooking oil
- Butter
- Garlic powder, paprika, cumin, chili powder, thyme and cinnamon (check labels for gluten-free)
- Brown sugar
- Milk (optional, for the frittata)
🏷️ 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.
$32.44
for 2 people · $16.22 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.