Food City Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Boston Butt Pulled Pork Baked Potatoes
Description: A small pork butt roast cooks low and slow until it shreds easily, then is piled onto a fluffy baked potato. Topped with melted cheese, it makes a hearty, naturally gluten-free dinner with plenty of pork left over.
Sale items used: Food City Fresh Whole-in-Bag Boston Butt, Jumbo Baking Potatoes, Food Club Shredded Cheese
Prep time: 15 minutes active (about 3 hours total)
Serving note: Buy about 1.5 lbs of Boston butt (ask the meat counter to cut a portion, since the sale bag is a whole roast). Rub it with salt, pepper, paprika, garlic powder and a little brown sugar. Roast covered at 300°F for 2.5 to 3 hours until it shreds. Serve about 4 oz of pulled pork on 1 baked potato (about 10 oz, baked at 400°F for 50 to 60 minutes) with 2 tbsp shredded cheese. Make-ahead tip: roast the pork the day before and reheat it, or use a slow cooker on low for 7 hours. Freeze the remaining pulled pork in 4 oz portions, and use one in Friday's chili if you like.
Recipes:
- Slow-Roasted Boston Butt Pork Roast
- Gluten-free Dutch Oven BBQ Pulled Pork
- Slow Cooker Boston Butt Recipe (Instant Pot Option)

Tuesday
Meal: Cheesy Bean-Stuffed Roasted Acorn Squash
Description: One acorn squash is roasted until tender, then filled with seasoned beans, tomatoes and sweet onion. A layer of melted cheese on top makes a satisfying vegetarian dinner for one.
Sale items used: Butternut, Spaghetti or Acorn Squash, Food Club Beans or Tomatoes, Sweet Onions, Food Club Shredded Cheese
Prep time: 15 minutes active (about 55 minutes total)
Serving note: Use 1 acorn squash of about 1.5 lbs, halved and seeded. Roast cut side down at 400°F for 35 minutes. Meanwhile, saute 1/4 cup diced sweet onion, then stir in 3/4 cup canned beans (half a 15 oz can, drained), 1/4 cup canned diced tomatoes, cumin and salt. Fill the squash halves, top with 1/4 cup shredded cheese, and bake 10 more minutes. Save the other half can of beans for Friday.
Recipes:
- Stuffed Acorn Squash {Gluten-Free}
- Stuffed Squash: A Vegetarian Bean Version
- Southwest Stuffed Acorn Squash with Goat Cheese

Wednesday
Meal: Pan-Seared Boneless Pork Chops with Honeycrisp Apple and Sweet Onion, Mashed Cut Yams
Description: A single center cut pork chop is seared until golden and served with caramelized sweet onion and sliced Honeycrisp apple. Creamy mashed yams on the side round out a cozy fall plate.
Sale items used: Boneless Pork Chops Center Cut, Honeycrisp Apples, Sweet Onions, Food Club Cut Yams
Prep time: 30 minutes
Serving note: Buy 0.5 lb of pork chop (1 chop, about 8 oz). Sear 4 to 5 minutes per side, then rest it. In the same pan, cook 1/2 cup sliced sweet onion and 1 medium Honeycrisp apple (about 0.5 lb), sliced, for 6 to 8 minutes. Mash 1 cup drained canned cut yams (about half a can) with a little butter, salt and cinnamon. Use the leftover yams within a few days.
Recipes:
- Pork Chops with Apples and Onions (1 Skillet!)
- Sheet Pan Pork Chops with Apples (15-Minute Prep!)
- Easy One Pan Apple Pork Chops

Thursday
Meal: Pecan-Crusted Baked Flounder with Roasted Potato Wedges
Description: A flounder fillet is coated in finely chopped pecans for a crunchy, gluten-free crust and baked until flaky. It is served with crisp roasted potato wedges made from a baking potato.
Sale items used: Fresh Flounder Fillets, Food Club Pecans, Jumbo Baking Potatoes
Prep time: 15 minutes active (about 45 minutes total)
Serving note: Buy 0.5 lb of flounder (1 to 2 fillets, about 8 oz). Brush with beaten egg, press in 1/4 cup finely chopped pecans, and bake at 425°F for 10 to 12 minutes. Cut 1 baking potato (about 10 oz) into wedges, toss with 1 tbsp oil, salt and pepper, and roast at 425°F for 30 to 35 minutes. Start the potatoes first, then add the fish for the last 12 minutes.
Recipes:
- Easy Baked Pecan Crusted Fish
- Pecan Crusted Flounder Recipe (Grain-Free)
- Baked Pecan Crusted Flounder with Squash Saute

Friday
Meal: Bean and Tomato Chili with Sweet Onions
Description: A quick one-pot chili built from canned beans and tomatoes with sweet onion and warm spices. It simmers into a thick, comforting bowl topped with a sprinkle of cheese.
Sale items used: Food Club Beans or Tomatoes, Sweet Onions, Food Club Shredded Cheese
Prep time: 35 minutes
Serving note: Saute 1/2 cup diced sweet onion. Add 1 can beans (15 oz, including the leftover half can from Tuesday plus enough to make a full can), 1 can diced tomatoes (14.5 oz), 1 tbsp chili powder, 1/2 tsp cumin and salt. Simmer 20 to 25 minutes. Top with 2 tbsp shredded cheese. Optional: stir in 4 oz of the frozen pulled pork from Monday. Check that your chili powder is labeled gluten-free.
Recipes:
- Gluten-Free Chili
- Easy Gluten-Free Chili Recipe (With Beef OR Turkey!)
- Gluten-Free Chili (Award Winning!)

SHOPPING LIST

Buy on sale:
- Food City Boston Butt (1.5 lbs): $1.79
- Jumbo Baking Potatoes, 8 Lb bag (x1): $5.00
- Food Club Shredded Cheese, 32 Oz (x1): $5.00
- Acorn Squash (1.5 lbs): $1.49
- Boneless Pork Chops, Center Cut (0.5 lb): $2.00
- Honeycrisp Apples (0.5 lb): $1.00
- Sweet Onions (1 lb): $1.29
- Fresh Flounder Fillets (0.5 lb): $5.00

Pantry staples needed:
- Cooking oil, butter, 1 egg
- Salt, black pepper, paprika, garlic powder, cumin, chili powder (gluten-free), cinnamon, brown sugar
- Also pick up at the store, not included in the total: 2 cans beans (15 oz), 1 can diced tomatoes, 1 can cut yams, and a small bag of pecans (about 1/4 cup needed)