Giant Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Catfish Fillets with Romaine Salad
Description: A single catfish fillet is seasoned with salt, pepper, and paprika, then seared in olive oil until golden and flaky. It is served alongside crisp romaine hearts tossed with a light olive oil and lemon dressing for a fresh, satisfying gluten-free dinner.
Sale items used: Catfish Fillets ($0.89/lb), Nature's Promise Organic Romaine Hearts ($2.50), Pompeian Extra Virgin Olive Oil ($4.99)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of catfish fillet for one person, costing about $0.45. Use roughly one-third of the romaine hearts package for this meal, saving the rest for Tuesday. Dress the salad with a small drizzle of olive oil and fresh lemon juice from your pantry.
Tuesday
Meal: Butter-Basted Salmon Fillets with Romaine Salad
Description: One salmon fillet is pan-seared and basted with butter and garlic until rich and tender, creating a restaurant-quality gluten-free main. The remaining romaine from Monday is tossed with olive oil, salt, and a squeeze of lemon for a light and complementary side salad.
Sale items used: Salmon Fillets or Snow Crab Clusters ($4.49/ea), Breakstone's Butter ($3.50)
Prep time: 20 minutes
Serving note: Purchase one salmon fillet unit at $4.49. Use about 1 tablespoon of butter from the package, which will keep in the fridge for future use. Use the remaining romaine from Monday's purchase so nothing goes to waste.
Wednesday
Meal: Cajun-Spiced Catfish Fillets with Steamed Rice
Description: A catfish fillet is coated in a bold Cajun spice blend of paprika, garlic powder, cayenne, and oregano, then pan-seared until crispy and cooked through. It is plated over fluffy steamed rice for a hearty, completely gluten-free weeknight meal.
Sale items used: Catfish Fillets ($0.89/lb), Mahatma Ready-to-Heat or Success Rice ($2.50)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of catfish fillet for one person, costing about $0.45. One pouch of ready-to-heat rice is a perfect single-serving portion and requires no extra prep. All Cajun spices are assumed to be pantry staples.
Recipes:
- Cajun Baked Catfish Recipe (Dairy-Free, Butter-Free, Low Fat)
- Cajun Spiced Catfish Recipe | Co+op
- Cajun Catfish (low-carb, gluten-free, and delicious!)
Thursday
Meal: Lemon-Herb Catfish Fillets with Sauteed Carrots
Description: A catfish fillet is pan-seared with olive oil, fresh lemon juice, and dried herbs such as thyme and parsley for a bright and aromatic gluten-free dinner. Baby-cut carrots are sauteed in butter with a pinch of salt and pepper until just tender for a simple and colorful side.
Sale items used: Catfish Fillets ($0.89/lb), Giant Peeled Baby-Cut Carrots ($1.50), Breakstone's Butter ($3.50)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of catfish fillet for one person, costing about $0.45. Use about one-quarter of the carrot bag for this meal, keeping the rest for snacking or future use. The butter package from Tuesday carries over, so no second purchase is needed.
Recipes:
- Pan-Seared Lemon Herb Catfish Fillet - The Wheatless Kitchen
- Pan-Fried Catfish with Lemon Butter and Herbs - Taste Of Cook
Friday
Meal: Garlic-Butter Catfish Fillets with Green Beans or Brussels Sprouts
Description: A catfish fillet is seared in a garlic-butter sauce until golden and fragrant, finishing with a squeeze of lemon for brightness in this satisfying gluten-free main. Green beans or Brussels sprouts are sauteed in the same pan with garlic and olive oil to soak up all the delicious flavor.
Sale items used: Catfish Fillets ($0.89/lb), Giant Green Beans or Brussels Sprouts ($1.99)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of catfish fillet for one person, costing about $0.45. The $1.99 bag of green beans or Brussels sprouts provides more than enough for one serving, and leftovers can be used as a snack or side over the weekend. Use remaining butter from Thursday's purchase, so no additional butter purchase is needed.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Catfish Fillets (2 lbs total across 4 meals): $1.78
- Salmon Fillets or Snow Crab Clusters (x1 fillet): $4.49
- Nature's Promise Organic Romaine Hearts (x1 package): $2.50
- Pompeian Extra Virgin Olive Oil (x1 bottle): $4.99
- Breakstone's Butter (x1 package): $3.50
- Mahatma Ready-to-Heat or Success Rice (x1 package): $2.50
- Giant Peeled Baby-Cut Carrots (x1 bag): $1.50
- Giant Green Beans or Brussels Sprouts (x1 bag): $1.99
Pantry staples needed:
- Salt and black pepper
- Paprika
- Garlic powder
- Cayenne pepper
- Dried oregano
- Dried thyme
- Dried parsley
- Lemon (fresh)
- Garlic cloves (fresh)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Salmon Fillets or Snow Crab Clusters: $4.49/ea
- Boar's Head Ovengold Turkey Breast: $4.49/ea
- Oscar Mayer Deli Fresh Lunchmeat: $2.23
- Oscar Mayer Meat, Turkey or Cheese Stuffed Franks: $2.50
- Schweid & Sons Whole Fresh Signature Sliders: $2.12 oz pkg
- Lou's Kitchen Entrées: $2.42
- Cooked Chicken: $4.99
- Frozen Beef Patties: $2.50
- Catfish Fillets: $0.89/lb
- Extra Jumbo Cooked Cocktail Shrimp: $9.29
- Chicken of the Sea Crab Meat: $28.00
- Margaritaville Shrimp: $5.69
- Nature's Promise Grass Fed Ribeye or Strip Steak: $21.00
- Pork Butt Cooked Chicken Bone-in: $2.42
- Bob Evans Breakfast Links, Patties or Rolls: $2.50
- Hillshire Farm Deli Sandwiches: $2.50
Deli and prepared on sale:
- Main St Bistro Roasted or Baked Side Dishes: $5.00
- Panera Bread Soup: $2.50
Produce on sale:
- Black Seedless Grapes: $1.99/lb
- Sweet Corn White or Yellow: $2.50
- NatureSweet Cherubs Tomatoes: $2.59
- Giant Green Beans or Brussels Sprouts: $1.99
- Seedless Watermelon Halves or Quarters: $4.99
- Nature's Promise Organic Romaine Hearts: $2.50 each
- Nature's Promise Organic Salad Blends: $2.59
- Nature's Promise Organic Red or Green Seedless Grapes: $5.99/lb
- Giant Peeled Baby-Cut Carrots: $1.50
- Giant Bagged Apples: $3.99
Dairy and eggs on sale:
- Yoplait Single-Serve Yogurt: $2.50 when you buy 2
- Giant Shredded Cheese: $2.50
- Turkey Hill Ice Cream: $3.99
- Shamrock Farms Rockin' Protein Shake: $2.50
- Breakstone's Cottage Cheese Single Cup or Doubles: $2.50
- Breakstone's Butter: $3.50 each
- Philadelphia Cream Cheese Bar: $2.50
- Kraft Shredded Cheese: $2.50
- BelGioioso Fresh Mozzarella or Snacking Cheese: $3.99
- Almond Breeze Almondmilk: $2.50
- Starbucks Creamer or Natural Bliss: $2.50
- Blue Bunny Mini Swirls Cones: $2.50
- Haagen-Dazs Ice Cream or Bars: $2.50
Bakery and bread on sale:
- Giant Round Top White Bread: $1.50
- Wonder Bread, Rolls, Bagels or English Muffins: $2.50
- Tastykake Bagged Donuts: $2.50
- Pillsbury Grands! Rolls: $2.50
- Hostess Pumpkin Spice Twinkies Pumpkin Spice Donuts or Iced Pumpkin Cupcakes: $2.50
Pantry on sale:
- Jif Peanut Butter or Mott's Applesauce: $2.50
- Cheez-It Crackers: $2.50
- Jif Peanut Butter: $3.99
- Smucker's Uncrustables: $2.50
- Nabisco Snack Packs: $2.50
- Keebler Crackers Multipack: $2.50
- Hershey's Snack Size: $2.50
- Pumpkin Spice Cheerios: $2.50
- Pop-Tarts: $2.99
- Barilla Al Bronzo Organic Pasta: $2.50
- Mahatma Ready-to-Heat or Success Rice: $2.50
- Annie Chun's Noodle Bowl: $2.50
- Sunsweet Amazin Prunes: $2.50
- Heinz Original or Organic Ketchup: $2.50
- Kraft Salad Dressing or Viasic Pickles: $2.50
- Hormel Chili: $2.50
- Folgers Coffee: $2.13
- Quaker Organic, Fiber & Protein, No Sugar or Weight Control Oatmeal or Gluten Free Quick Oats: $2.50
- Krusteaz or Hungry Jack Pancake Mix: $2.50
- Taste of Inspirations Hummus: $2.50
- Pompeian Extra Virgin Olive Oil: $4.99
- Graza Drizzle Extra Virgin Olive Oil: $2.50
- Ocean's Halo Seaweed Snack: $2.50
- Pringles: $2.50
- Bumble Bee Solid White Albacore Tuna: $2.50
- Gimme Roasted Seaweed Snacks Multipack: $2.50
- GOGO SqueeZ Applesauce Pouches: $2.50
- Dole Fruit Bowls: $2.50
- Hunt's Snack Pack: $2.50
- Utz Variety Snack Pack: $2.50
- Oscar Mayer Basic Lunchables: $2.50
- Chicken Of The Sea Chunk Light Tuna: $2.50
Frozen on sale:
- Totino's Pizza Rolls: $2.50
- PF. Chang's or Bertolli Skillet Meals: $2.50
- Stouffer's Mac & Cheese: $2.50
- Stouffer's Jimmy Dean Delights or Yellowstone Entrées: $2.50
- Pillsbury Ready-to-Bake Cookie Dough: $2.50
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$23.25
for 1 person · $23.25 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of August 19, 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 Giant.