Food Lion Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boneless Strip Steak: $12.99/lb
- Beef Steak: $7.99/lb
- Beef Steak Boneless: $8.79/lb
- Fried Chicken: $7.99
- Fried Chicken Tenders: $3.99
- Ground Chuck: $5.99/lb
- Hot Dogs: $4.49
- Polish Sausage: $8.79
- Fresh Sliced Chicken Breast: $8.99/lb
- Jack Daniel's Smoked Sausage: $4.49
- Taste of Inspirations Seafood Boil: $11.99
- Tastee Choice Seafood Boil: $11.99 (frozen)
- Freshly Sliced Taste of Inspirations Chicken Breast (Deli): $8.99/lb

Vegetables on sale:
- Watermelon: $3.99
- Golden Pineapple: $1.99
- Eastern Peaches: $1.29/lb
- Asparagus: $2.49/lb
- Portobello Mushrooms: $1.99
- Red Potatoes: $2.49/lb
- Red Tomatoes: $1.49/lb
- Blueberries: $10.99
- Yellow Squash: 2 for $6.00

5-DAY MEAL PLAN

Monday
Meal: Garlic Herb Grilled Beef Steak with Mashed Red Potatoes and Roasted Asparagus
Description: Juicy grilled boneless beef steaks seasoned with garlic, salt, pepper, and herbs, served alongside buttery mashed red potatoes and roasted asparagus spears. This classic steakhouse-style dinner is naturally gluten-free and comes together in under 40 minutes.
Sale items used: Beef Steak Boneless ($8.79/lb), Red Potatoes ($2.49), Asparagus ($2.49), Butter ($2/$5), Sour Cream ($2/$4), Milk ($2/$5)
Prep time: 35-40 minutes
Serving note: Buy 1.5-2 lbs boneless beef steak (4 portions), 2 lbs red potatoes (makes ~8 cups mashed), and 1 bunch asparagus (16-20 spears, about 4-5 per person). Use 4 tbsp butter and 1/2 cup sour cream for creamy mashed potatoes.
Recipes:
- [Steak and Potato with Asparagus - Cookin with Mima]
- [Greek Sheet Pan Chicken with Potatoes and Asparagus - Nom Nom Paleo]
- [Steak, Potatoes and Asparagus - Alderspring Ranch]

Tuesday
Meal: Ground Chuck Lasagna-Style Stuffed Portobello Mushrooms
Description: Large portobello mushroom caps are stuffed with seasoned ground chuck, a rich tomato-meat sauce, and melted cheese for a hearty, satisfying gluten-free dinner. This low-carb twist on lasagna uses the meaty mushroom caps as the "shell," making it both creative and budget-friendly.
Sale items used: Ground Chuck ($5.99/lb), Portobello Mushrooms ($1.99), Cheese ($2/$4), Red Tomatoes ($1.49)
Prep time: 40-45 minutes
Serving note: Use 1 lb ground chuck and 4 large portobello caps (1 cap per person as a main). Shred approximately 1.5 cups of cheese from the 2-for-$4 sale pack. Dice 2 red tomatoes for the sauce.
Recipes:
- [Lasagna Portobellos - Gluten Free Stuffed Mushrooms - My Kitchen Serenity]
- [Ground Beef Taco Stuffed Portobello Mushrooms - Fox and Briar]
- [Vegetarian Stuffed Portobello Mushrooms - The Live-In Kitchen]

Wednesday
Meal: Jack Daniel's Smoked Sausage and Yellow Squash Cheesy Rice Skillet
Description: Smoky sliced sausage links are browned and combined with fresh yellow squash, onion, garlic, and white rice in one skillet, then finished with melted cheese for a comforting, easy weeknight dinner. This one-pan wonder takes about 30 minutes and requires minimal cleanup - simply ensure the Jack Daniel's Smoked Sausage label confirms it is gluten-free.
Sale items used: Jack Daniel's Smoked Sausage ($4.49), Yellow Squash (2 for $6), Cheese ($2/$4), Butter ($2/$5)
Prep time: 30 minutes
Serving note: Use 1 package (14 oz) Jack Daniel's Smoked Sausage sliced into coins, 2 yellow squash (sliced), and 1.5 cups of uncooked rice. Shred 1 cup of cheese. Serves 4 generously. Add gluten-free chicken broth (pantry staple) for cooking the rice in the skillet.
Recipes:
- [Cheesy Smoked Sausage and Rice Skillet - Mashup Mom]
- [Smoked Sausage and Rice Skillet Dinner - Kylee Cooks]
- [Easy Smoked Sausage and Zucchini Skillet - Yellow Bliss Road]

Thursday
Meal: Lemon-Herb Sheet Pan Chicken Breast with Red Potatoes and Asparagus
Description: Boneless, skinless chicken breasts marinated in olive oil, lemon juice, garlic, and dried oregano roast alongside red potato chunks and tender asparagus on one sheet pan for an effortless, bright, and satisfying gluten-free dinner. Everything cooks together, infusing each other with flavor and making cleanup a breeze.
Sale items used: Fresh Sliced Chicken Breast ($8.99/lb), Red Potatoes ($2.49), Asparagus ($2.49), Red Tomatoes ($1.49)
Prep time: 40-45 minutes
Serving note: Buy 1.5-2 lbs fresh chicken breast (4 portions). Use 1.5 lbs red potatoes (halved or quartered), 1 bunch asparagus, and 2 diced red tomatoes added in the last 10 minutes of roasting. One large rimmed sheet pan handles it all.
Recipes:
- [Gluten-Free Lemon Chicken Sheet Pan Dinner - Fit as a Mama Bear]
- [One-Pan Greek Baked Chicken with Potatoes - Kayla Cappiello]
- [Sheet Pan Balsamic Chicken and Veggies - The Clean Eating Couple]

Friday
Meal: Ground Chuck Tex-Mex Taco Rice Bowls with Fresh Tomatoes and Sour Cream
Description: Seasoned ground chuck is cooked with gluten-free taco spices and served over fluffy white rice, then topped with diced fresh tomatoes, melted cheese, and cool sour cream for a festive Friday dinner the whole family will love. Build-your-own bowl style makes it fun and interactive for all ages - use certified gluten-free taco seasoning from scratch (chili powder, cumin, garlic powder, paprika) and skip any pre-made seasoning packets that may contain hidden gluten.
Sale items used: Ground Chuck ($5.99/lb), Red Tomatoes ($1.49), Cheese ($2/$4), Sour Cream ($2/$4)
Prep time: 30 minutes
Serving note: Use 1.5 lbs ground chuck for 4 bowls. Cook 2 cups dry white rice (yields 4 cups cooked). Dice 3-4 red tomatoes, shred 1.5 cups cheese, and serve with 1 cup sour cream divided among 4 bowls.
Recipes:
- [Beef Taco Skillet - Taco Bowls Gluten Free - Mary's Whole Life]
- [Ground Beef Taco Bowls - Eat the Gains]
- [Gluten-Free Burrito Bowl - Mama Knows Gluten Free]

SHOPPING LIST

Buy on sale:
- Beef Steak Boneless - 1.5 to 2 lbs (Monday)
- Red Potatoes - 2 bags at $2.49 each (Monday + Thursday)
- Asparagus - 2 bunches at $2.49 each (Monday + Thursday)
- Butter - 2 packs for $5 (Monday mashed potatoes + Wednesday skillet)
- Sour Cream - 2 for $4 (Monday mashed potatoes + Friday taco bowls)
- Milk - 1 carton (Monday mashed potatoes)
- Portobello Mushrooms - 1 pack at $1.99 (Tuesday)
- Ground Chuck - 2.5 lbs total at $5.99/lb (Tuesday 1 lb + Friday 1.5 lbs)
- Cheese - 2 packs for $4 (Tuesday + Wednesday + Friday)
- Red Tomatoes - 3 to 4 lbs at $1.49/lb (Tuesday + Thursday + Friday)
- Jack Daniel's Smoked Sausage - 1 pack at $4.49 (Wednesday) - verify gluten-free on label
- Yellow Squash - 2 for $6 (Wednesday, use both squash)
- Fresh Sliced Chicken Breast - 1.5 to 2 lbs at $8.99/lb (Thursday)

Pantry staples needed:
- Olive oil or avocado oil - 1 bottle (used all week)
- Gluten-free chicken broth - 2 cartons or cans (Wednesday skillet + general cooking)
- White long-grain rice - 3 cups dry (Wednesday + Friday)
- Garlic - 1 head (used all week)
- Onion - 2 medium yellow onions (Wednesday + Friday)
- Salt, black pepper, dried oregano, garlic powder, onion powder - pantry spices
- Gluten-free taco seasoning spices: chili powder, cumin, smoked paprika, cayenne - for Friday (mix your own to keep it certified gluten-free)
- Lemon - 2 fresh lemons (Monday steak marinade + Thursday chicken marinade)
- Fresh or dried herbs: rosemary, thyme, parsley - for Monday + Thursday
- Gluten-free marinara or tomato sauce - 1 jar (Tuesday stuffed mushrooms)

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Food Lion store for actual pricing. Always verify individual product labels for gluten-free certification, especially for packaged sausages and any pre-made seasonings, as formulations can change. Individuals with celiac disease should look for certified gluten-free labels on all processed products.