Food Lion Gluten-Free Meal Plan

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Chicken Drumsticks: $0.79/lb - 2 lbs feeds 4 generously = approx. $1.58 for 4 people ($0.40/serving)
- Chicken Thighs: $1.49/lb - 2 lbs feeds 4 = approx. $2.98 for 4 people ($0.75/serving)
- Chicken Wings: $0.99/lb - 3 lbs feeds 4 as a main = approx. $2.97 for 4 people ($0.74/serving) - note: wings rank just under thighs per serving due to bone weight requiring more lbs
- Pork Loin Roast or Pork Tenderloin: $3.02/lb - 1.5 lbs feeds 4 = approx. $4.53 for 4 people ($1.13/serving)
- Hillshire Farm Smoked Dinner Sausage: $4.99 for 16 oz. Pkg. - 1 pkg feeds 4 lightly, 2 pkgs feeds 4 well = approx. $4.99-$9.98 for 4 people ($1.25-$2.50/serving)
- Boneless Shoulder Roast Beef: $5.89 each - 1 roast feeds 4-6 = approx. $5.89 for 4 people ($1.47/serving)
- Swift Dry Rub St. Louis Style Pork Ribs: $3.99/lb - 2.5 lbs feeds 4 = approx. $9.98 for 4 people ($2.50/serving)
- Fresh Ground Beef Patties 73% Lean: $5.99/lb - 1.5 lbs feeds 4 = approx. $8.99 for 4 people ($2.25/serving)
- Stew Beef Bottom Round Roast: $5.99/lb - 1.5 lbs feeds 4 = approx. $8.99 for 4 people ($2.25/serving)
- Texas Style Smokehouse Pork & Beef Smoked Sausage: $5.99/lb - 1.5 lbs feeds 4 = approx. $8.99 for 4 people ($2.25/serving)
- Great Fish Catfish Nuggets: $7.99 for 32 oz. Pkg. - 1 pkg feeds 4 = approx. $7.99 for 4 people ($2.00/serving)
- Boneless Center Cut Pork Chops: $4.99/lb - 2 lbs feeds 4 = approx. $9.98 for 4 people ($2.50/serving)
- Prep Chef Rotisserie Chicken: $7.99 each - 1 bird feeds 4 = approx. $7.99 for 4 people ($2.00/serving)
- Nature's Promise Raw Shrimp: $9.99 for 12 oz. Bag - 12 oz. is light for 4; 2 bags needed = approx. $19.98 for 4 people ($5.00/serving) - premium, skipped
- Food Lion Raw Shrimp: $8.99/lb - 1.5 lbs feeds 4 = approx. $13.49 for 4 people ($3.37/serving) - premium, skipped
- Fresh Atlantic Salmon Side: $11.99/lb - 1.5 lbs feeds 4 = approx. $17.99 for 4 people ($4.50/serving) - premium, skipped

Why these meals: Chicken drumsticks at $0.79/lb and chicken thighs at $1.49/lb are the two strongest bargains on this flyer, and they anchor two of the five nights at a combined protein cost under $5 for all four of you. The Boneless Shoulder Roast Beef at $5.89 flat for the whole roast is a remarkable deal for a hearty dinner, coming in cheaper per serving than ground beef or pork chops, so it earns a weeknight spot. Pork Loin Roast at $3.02/lb is another standout value, and Great Fish Catfish Nuggets at $7.99 for a full 32 oz. package rounds out the week as the one slightly elevated protein night - it is the best value among the premium-leaning options and feeds four people from a single package. Fresh Atlantic Salmon and shrimp were deliberately skipped this week because even on sale they push per-person costs well above the comfortable range. Russet potatoes, carrots, celery, and green peppers from the produce sale fill out every plate affordably and keep the week's total firmly in range.

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Drumsticks with Roasted Russet Potatoes and Carrots
Description: Chicken drumsticks are seasoned with Weber Rub and baked until the skin is golden and the meat is cooked through, served alongside chunks of russet potato and baby cut carrots roasted in the same pan. The result is a satisfying, hands-off weeknight dinner with crispy edges and tender vegetables that soak up the seasoned drippings.
Sale items used: Chicken Drumsticks, Weber Rub, Food Lion Russet Potatoes, Food Lion Supreme Baby Cut Carrots
Prep time: 15 minutes active, 45 minutes in oven (60 minutes total)
Serving note: 2 lbs chicken drumsticks (approx. 6-8 pieces), 1 bag Food Lion Russet Potatoes (use half the 5 lb bag, about 2.5 lbs), 1 bag Food Lion Supreme Baby Cut Carrots (use half the 2 lb bag, about 1 lb), 1 jar Weber Rub. Preheat oven to 425 degrees F; everything fits on one large sheet pan.
Recipes:
- One Pan Baked Chicken Drumsticks with Potatoes & Carrots - EatFoodlicious
- Baked Chicken Legs and Potatoes (Gluten-Free, Dairy-Free) - Dish by Dish

Tuesday
Meal: Braised Boneless Shoulder Roast Beef with Celery and Carrots
Description: The boneless shoulder roast beef is seared in a Dutch oven, then braised low and slow with celery, carrots, and beef broth until fork-tender and deeply savory. Sliced and served over mashed russet potatoes made from the remaining potatoes, this is a classic comfort dinner that practically cooks itself.
Sale items used: Boneless Shoulder Roast Beef, Food Lion Celery, Food Lion Supreme Baby Cut Carrots, Food Lion Russet Potatoes
Prep time: 20 minutes active, 2.5 to 3 hours braising (make-ahead note: start by 3 p.m. for a 6 p.m. dinner, or braise the day before and reheat - the roast slices more cleanly when chilled overnight)
Serving note: 1 Boneless Shoulder Roast Beef (sold as a single unit at $5.89), 1 bunch Food Lion Celery (use 4 stalks), remaining half of Food Lion Supreme Baby Cut Carrots (about 1 lb), remaining 2.5 lbs of Food Lion Russet Potatoes for mashing. Use pantry butter, salt, pepper, and broth for braising liquid.
Recipes:
- Easy Gluten-Free Pot Roast (In The Oven OR Slow Cooker!)
- Gluten-free Slow Cooker Pot Roast - My Gluten-Free Kitchen

Wednesday
Meal: Pan-Seared Pork Loin with Coconut Milk, Salsa, and Green Pepper
Description: Boneless pork loin is sliced into medallions, seasoned, and pan-seared until golden, then briefly simmered in a sauce of Nature's Promise Organic Coconut Milk and Pace Mild Chunky Salsa with diced green pepper for a lightly creamy, mildly spiced skillet dinner. Served over rice cooked in the remaining coconut milk, this meal comes together in under 40 minutes with a bright, unexpected flavor profile.
Sale items used: Pork Loin Roast or Pork Tenderloin, Nature's Promise Organic Coconut Milk, Pace Mild Chunky Salsa, Greenhouse Cucumbers or Green Peppers
Prep time: 35 minutes
Serving note: 1.5 lbs Pork Loin Roast or Pork Tenderloin, 1 can Nature's Promise Organic Coconut Milk (13.5 oz.), 1 jar Pace Mild Chunky Salsa (15.25 oz. - use half), 1 Green Pepper (priced at $0.85-$1.75 each, use 1). Serve over 2 cups dry white rice from pantry.

Thursday
Meal: Skillet Chicken Thighs with Avocado and Salsa
Description: Bone-in chicken thighs are seasoned and cooked skin-side down in a skillet until the skin crisps, then flipped and finished through, served with sliced Hass avocado and a spoonful of the remaining Pace Mild Chunky Salsa for a fresh, Tex-Mex-inspired plate. A side of Old El Paso Taco Shells (corn-based and gluten-free) rounds out the meal for a fun, build-your-own presentation at the table.
Sale items used: Chicken Thighs, Hass Avocados, Pace Mild Chunky Salsa, Old El Paso Taco Shells
Prep time: 30 minutes
Serving note: 2 lbs Chicken Thighs (approx. 4-5 thighs), 1 pack Hass Avocados (3 count - use all 3, sliced), remaining half of Pace Mild Chunky Salsa, 1 box Old El Paso Taco Shells (use as many shells as desired from the 46-66 oz. box - corn taco shells are naturally gluten-free). Verify Old El Paso Taco Shells label for gluten-free certification before purchase.

Friday
Meal: Seasoned Catfish Nuggets with Baked Potato and Salad Mix
Description: Great Fish Catfish Nuggets are seasoned with Texas Pete Hot Sauce and Weber Rub, then baked on a sheet pan until cooked through and lightly crisped on the outside, served alongside baked russet potatoes topped with Food Lion Squeeze Sour Cream and a simple side of Grown Salad Mix. This is a satisfying, Southern-inspired fish dinner that uses the full 32 oz. package cleanly for four people.
Sale items used: Great Fish Catfish Nuggets, Texas Pete Hot Sauce, Weber Rub, Food Lion Squeeze Sour Cream, Grown Salad Mix
Prep time: 10 minutes active, 25 minutes in oven (35 minutes total)
Serving note: 1 pkg Great Fish Catfish Nuggets (32 oz., full package for 4 people), 1 bottle Texas Pete Hot Sauce (5 oz. - use 2 tablespoons as a seasoning toss before baking), 1 jar Weber Rub (same jar from Monday), 1 Food Lion Squeeze Sour Cream (14 oz.), 1 bag Grown Salad Mix (8 oz.). Bake nuggets at 425 degrees F for 20-25 minutes. Use pantry olive oil and salt; dress salad with pantry olive oil and lemon juice or vinegar.
Recipes:
- Baked Catfish Nuggets Recipe | 5 Ingredient Dinner
- Baked Catfish Nuggets – Crispy & Healthy Comfort Food
- Baked Catfish Nuggets - Myers Group Wellness

SHOPPING LIST

Buy on sale:
- Chicken Drumsticks (2 lbs): $1.58
- Boneless Shoulder Roast Beef (x1): $5.89
- Pork Loin Roast or Pork Tenderloin (1.5 lbs): $4.53
- Chicken Thighs (2 lbs): $2.98
- Great Fish Catfish Nuggets (x1 pkg, 32 oz.): $7.99
- Food Lion Russet Potatoes (x1 bag, 5 lb.): $2.99
- Food Lion Supreme Baby Cut Carrots (x1 bag, 2 lb.): $1.49
- Food Lion Celery (x1 bunch): $0.99
- Greenhouse Cucumbers or Green Peppers (x1 Green Pepper): $1.75
- Hass Avocados (x1 pack, 3 count): $2.38
- Nature's Promise Organic Coconut Milk (x1 can, 13.5 oz.): $2.49
- Pace Mild Chunky Salsa (x1 jar, 15.25 oz.): $1.38
- Old El Paso Taco Shells (x1 box): $1.99
- Food Lion Squeeze Sour Cream (x1, 14 oz.): $2.49
- Grown Salad Mix (x1 bag, 8 oz.): $1.63
- Weber Rub (x1 jar, 6.25 oz.): $3.99
- Texas Pete Hot Sauce (x1 bottle, 5 oz.): $1.99

Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Garlic powder
- Beef or chicken broth (for Tuesday's braise)
- White rice (for Wednesday's coconut rice)
- Butter (for mashed potatoes)
- Salad dressing or vinegar and lemon juice (for Friday's salad)