Food City Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Boston Butt Pulled Pork Baked Potatoes
Description: A small piece of Boston butt is rubbed with gluten-free spices and slow-roasted until it shreds easily. It is piled onto two fluffy jumbo baked potatoes and finished with melted cheese.
Sale items used: Food City Fresh Whole-in-Bag Boston Butt, Jumbo Baking Potatoes, Food Club Shredded Cheese
Prep time: 15 minutes active, about 4 hours total
Serving note: Ask the meat counter for a 2 lb piece cut from a Boston butt, since a whole bag is far more than 2 people need. Assume 2 lb total weight, which gives about 1 lb of cooked pulled pork, with leftovers for lunch. Use 2 jumbo baking potatoes and about 1/2 cup shredded cheese. Make ahead: roast the pork at 300F for 3.5 to 4 hours, or the day before, and reheat it with a splash of water while the potatoes bake for about 1 hour.
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: Two acorn squash halves are roasted until tender, then filled with seasoned beans and onion. Each half is topped with melted cheese and baked until bubbly.
Sale items used: Butternut, Spaghetti or Acorn Squash, Sweet Onions, Food Club Shredded Cheese
Prep time: 15 minutes active, about 55 minutes total
Serving note: Use 2 acorn squash at about 1.5 lb each, so assume 3 lb total, halved and seeded for 4 halves. Fill with 1 can (15 oz) drained beans, 1/4 cup diced sweet onion and about 3/4 cup shredded cheese. Roast the squash cut-side down for 30 minutes, fill, then bake another 15 minutes.
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: Two center-cut pork chops are seared golden and served over sweet onion and Honeycrisp apple slices softened in the same pan. Creamy mashed yams on the side round out the plate.
Sale items used: Boneless Pork Chops, Center Cut, Honeycrisp Apples, Sweet Onions
Prep time: 25 minutes
Serving note: Buy 1 lb of chops, which is 2 chops at about 1/2 lb each. Use 1 medium Honeycrisp apple (about 1/2 lb) and 1 medium sweet onion (about 1/2 lb). Mash 1 can of cut yams (about 15 oz) with butter, salt and a pinch of cinnamon. A second apple makes a good dessert.
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: Two flounder fillets are coated in a gluten-free crust of finely chopped pecans and baked until flaky. Crisp roasted potato wedges from jumbo baking potatoes go alongside.
Sale items used: Fresh Flounder Fillets, Jumbo Baking Potatoes
Prep time: 15 minutes active, about 40 minutes total
Serving note: Buy 1 lb of flounder (about 1/2 lb per person). Use 2 jumbo baking potatoes, about 1.5 lb total, cut into wedges. Chop about 1/3 cup pecans and bind them to the fish with a beaten egg. Roast the wedges at 425F for 35 to 40 minutes and add the fish for the last 12 to 15 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 hearty, meatless chili simmers sweet onion, beans and tomatoes with gluten-free chili spices. A sprinkle of melted cheese on top finishes two cozy bowls.
Sale items used: Sweet Onions, Food Club Shredded Cheese
Prep time: 10 minutes active, about 35 minutes total
Serving note: Use 1 large sweet onion (about 1/2 lb), 2 cans (15 oz each) beans, 1 can (14.5 oz) diced tomatoes and 1 can (15 oz) tomato sauce or crushed tomatoes. Season with 1 tablespoon of chili powder and 1 teaspoon of cumin, checking that the label says gluten-free. Top with about 1/4 cup shredded cheese. It makes enough for leftovers.
Recipes:
- Gluten-Free Chili
- Easy Gluten-Free Chili Recipe (With Beef OR Turkey!)
- Gluten-Free Chili (Award Winning!)

SHOPPING LIST

Buy on sale:
- Boston Butt, cut to size at meat counter (2 lbs): $2.38
- Jumbo Baking Potatoes, 8 Lb bag (x1 bag): $5.00
- Food Club Shredded Cheese, 32 Oz (x1 pack): $5.00
- Acorn Squash (3 lbs): $2.97
- Boneless Pork Chops, Center Cut (1 lb): $3.99
- Honeycrisp Apples (1 lb): $1.99
- Sweet Onions (1.5 lbs): $1.94
- Fresh Flounder Fillets (1 lb): $9.99

Pantry staples needed:
- Canned beans: 3 cans (15 oz) total, such as black or pinto, with labels checked for gluten-free
- Canned diced tomatoes (1 can, 14.5 oz) and tomato sauce or crushed tomatoes (1 can, 15 oz)
- Canned cut yams (1 can, about 15 oz)
- Pecans (about 1/3 cup, chopped)
- Eggs (1)
- Butter or oil
- Salt and black pepper
- Chili powder and cumin (gluten-free)
- Smoked paprika, garlic powder and brown sugar for the pork rub
- Cinnamon
- Garlic