Giant Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week's plan leans on what's on sale at Giant, starting with chicken on two nights: drumsticks or thighs roasted on a sheet pan Monday (3 lbs for $2.97) and leg quarters simmered into a carrot and rice soup Thursday (3 lbs for $3.00). In between, you get ground beef stuffed into green peppers on Tuesday and pork tenderloin with an apple cabbage saute on Wednesday, and Friday finishes with orange-garlic shrimp over rice. Every dinner is naturally gluten-free, built on simple seasonings, vegetables, and rice instead of breadcrumbs or bottled sauces. The 4 lbs of sweet potatoes and yellow onions ($3.96) cover Monday's sweet potatoes and the onions in Tuesday's peppers and Thursday's soup, and squash shows up on both Monday and Friday, so a short shopping list stretches across the whole week.
5-DAY MEAL PLAN
Monday
Meal: Sheet-Pan Roasted Chicken Drumsticks or Thighs with Sweet Potatoes and Squash
Description: Chicken pieces roast on a sheet pan at high heat until the skin is crisp, alongside chunks of sweet potato and squash. Simple salt, pepper, and paprika keep it gluten-free and the pan does all the work.
Sale items used: Fresh Chicken Drumsticks or Thighs, Sweet Potatoes or Yellow Onions (sweet potatoes), Green or Yellow Squash
Prep time: 50 minutes
Serving note: 3 lbs Fresh Chicken Drumsticks or Thighs, 2.5 lbs sweet potatoes (from Sweet Potatoes or Yellow Onions), and 1 lb Green or Yellow Squash. Roast at 425 F for about 40 minutes.
Recipes:
- Sheet Pan Chicken Drumsticks and Sweet Potatoes
- Sheet Pan Chicken Thighs & Sweet Potato Dinner - Recipes From A Pantry
- Sheet Pan Chicken and Sweet Potatoes
Tuesday
Meal: Beef and Rice Stuffed Green Peppers
Description: Halved green peppers are filled with browned ground beef, cooked rice, diced tomato, and onion, then baked until tender. It is a hearty oven-baked dinner with no breadcrumbs or gluten-containing sauces.
Sale items used: 73% Lean Ground Beef (Family Size), White Mushrooms or Green Peppers (green peppers), Beefsteak Tomatoes, Sweet Potatoes or Yellow Onions (yellow onions)
Prep time: 55 minutes
Serving note: 1.5 lbs 73% Lean Ground Beef (Family Size), 4 green peppers (from White Mushrooms or Green Peppers), 1 lb Beefsteak Tomatoes, 0.75 lb yellow onions (from Sweet Potatoes or Yellow Onions), and 1 cup uncooked rice cooked ahead. Drain the beef well after browning. Bake covered at 375 F for about 30 minutes.
Recipes:
- Classic Beef and Rice Stuffed Peppers (Gluten Free)
- Healthy Stuffed Peppers with Ground Beef and Rice
- Stuffed Peppers with Ground Beef and Rice (Gluten-Free)
Wednesday
Meal: Pan-Seared and Oven-Finished Pork Tenderloin with Apple Cabbage Saute
Description: Pork tenderloin is seared in a hot skillet, finished in the oven, and sliced across the grain. It is served over cabbage and apples sauteed until just tender and lightly sweet.
Sale items used: Fresh Pork Tenderloin, Cabbage, Tote Bag Apples
Prep time: 40 minutes
Serving note: 1.5 lbs Fresh Pork Tenderloin, 2 lbs Cabbage, and 1.5 lbs Tote Bag Apples. Sear the pork, then roast at 400 F for about 15 to 20 minutes until it reaches 145 F, and rest it before slicing.
Recipes:
- Pork Tenderloin with Sweet and Sour Red Cabbage
- Apple Cider Braised Pork Tenderloin with Cabbage
- Pork Tenderloin Sauteed Cabbage and Apples
Thursday
Meal: Chicken Leg Quarter, Carrot and Rice Soup
Description: Chicken leg quarters simmer in a pot of water with carrots, onion, and rice until the meat is tender and falls off the bone. The skin and bones come out and the shredded meat goes back into the broth for a warming, naturally gluten-free soup.
Sale items used: Fresh Chicken Leg Quarters, Giant Cooking Carrots, Sweet Potatoes or Yellow Onions (yellow onions)
Prep time: 65 minutes
Serving note: 3 lbs Fresh Chicken Leg Quarters, 1 package Giant Cooking Carrots, 0.75 lb yellow onions (from Sweet Potatoes or Yellow Onions), and 1 cup uncooked rice. Simmer the chicken for about 45 minutes before adding the rice. To save time, simmer the chicken the night before or in the morning and refrigerate it, then add the vegetables and rice at dinnertime.
Recipes:
- Chunky Chicken Soup with Rice
- Chicken and Rice Soup Recipe (Gluten-Free)
- Easy Chicken and Rice Soup {Dairy-Free, Gluten-Free}
Friday
Meal: Orange-Garlic Shrimp Skillet with Squash over Rice
Description: Large Raw EZ Peel Shrimp are cooked quickly in a hot skillet with garlic and fresh orange juice, along with sliced squash. Everything is spooned over steamed rice for a bright, fast finish to the week.
Sale items used: Large Raw EZ Peel Shrimp, Mangoes, Navel Oranges or Grapefruit (Navel Oranges), Green or Yellow Squash
Prep time: 25 minutes
Serving note: 1.5 lbs Large Raw EZ Peel Shrimp, 2 Navel Oranges (juice of both), 1 lb Green or Yellow Squash, and 1.5 cups uncooked rice. Cook the squash first for about 5 minutes, then add the shrimp for about 3 to 4 minutes until pink.
Recipes:
- Orange Shrimp Stir Fry
- Orange and Honey Glazed Shrimp
- Citrus Skillet Shrimp
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Chicken Drumsticks or Thighs (3 lbs): $2.97
- Fresh Chicken Leg Quarters (3 lbs): $3.00
- 73% Lean Ground Beef (Family Size) (1.5 lbs): $5.24
- Fresh Pork Tenderloin (1.5 lbs): $5.99
- Large Raw EZ Peel Shrimp (1.5 lbs): $8.99
- Sweet Potatoes or Yellow Onions (4 lbs total: 2.5 lbs sweet potatoes and 1.5 lbs yellow onions): $3.96
- Green or Yellow Squash (2 lbs): $3.98
- White Mushrooms or Green Peppers (4 green peppers): $3.96
- Beefsteak Tomatoes (1 lb): $1.49
- Cabbage (2 lbs): $1.58
- Tote Bag Apples (1.5 lbs): $1.49
- Giant Cooking Carrots (x1 package): $2.00
- Mangoes, Navel Oranges or Grapefruit (2 Navel Oranges): $2.00
Pantry staples needed:
- Long-grain white rice (about 3.5 cups uncooked in total)
- Olive oil
- Salt and black pepper
- Paprika
- Garlic
- Water
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- 73% Lean Ground Beef (Family Size): $3.49/lb
- Fresh Chicken Drumsticks or Thighs: $0.99/lb
- Salmon Fillets: $9.99/lb
- Fresh Pork Tenderloin: $3.99/lb
- Fresh Chicken Leg Quarters: $1.00/lb
- Perdue Ground Chicken: $4.00 each
- Johnsonville Smoked Sausage: $4.00 each
- Nature's Promise Boneless, Skinless Chicken Breasts, Thin Sliced or Tenders: $4.99/lb
- Nature's Promise 90% Lean Grass Fed Beef: $8.99 each
- St. Louis-Style Pork Ribs: $3.99/lb
- Wellshire Bacon: 2 for $9.00
- Hillshire Farm Lunchmeat: 2 for $9.00
- Fresh Lamb Shoulder Chops: $9.49/lb
- Johnsonville Ground Sausage: 3 for $10.00
- Large Cooked Cocktail Shrimp: $8.99/lb
- Tyson Frozen Cooked Chicken: $6.49 each
- Large Raw EZ Peel Shrimp: $5.99/lb (with $25 purchase)
- Hebrew National Beef Franks: $4.99 each (with $25 purchase)
- Giant Ham Steak: $2.99/lb
Deli and prepared on sale:
- Giant Wings: $8.99/lb
- Reser's Pasta Entrée: $6.99 each
- Giant Appetizers (Chicken Tenders, Egg Rolls): 2 for $9.00
- Nature's Promise Medium Shrimp Ring: $12.99 each
- Beck's Dip: $3.99 each
- Formaggio Artisan Wraps or Pre-Sliced Mozzarella with Balsamic Glaze: $5.99 each
- Ile De France Cheese: $7.99 each
- Hoffman's Cheddar: $4.99 each
- Montchevre Goat Cheese Log: $5.49 each
- Fresh Store-Made Luau Bowl: $4.99/lb
- Fresh Store-Made Octagon Fruit or Vegetable Tray: $9.99 each
- The Flying Meatballs: $5.99 each
- Giant Provolone Cheese: $9.49/lb
- Boar's Head Maple Glazed Honey Coat Ham: $11.49/lb
- Schweid & Sons Signature Blend Sliders: $10.99 each
- Phillips Crab Meat: $3.00 off
- Next Wave Mussels: $3.99 each
- Hillshire Snacking Trays: $3.00 each
- Honestly Good Lunchmeat: $3.00 each
- Hot Chicken Sandwich: $3.00 each
- Bob Evans Family Sides: $5.00 each
Produce on sale:
- Hass Avocados: 5 for $5.00 (with digital coupon)
- Granny Smith, Cosmic Crisp, Red Delicious, Eastern Gold or Pink Lady Apples: $1.29/lb (with digital coupon)
- Raspberries or Blackberries: 2 for $6.00
- Giant Seedless or Halos Mandarins: $2.99 each (with digital coupon)
- Mangoes, Navel Oranges or Grapefruit: $1.00 each
- Giant Baby-Cut Carrots: $1.00 each
- Giant Cooking Carrots: $2.00 each
- Sweet Potatoes: $4.00 each
- Jumbo or Mini Avocados: $4.00 each
- Seedless Cucumbers: $4.00 each
- Ocean Spray Cranberries or Wonderful Seedless Lemons: 2 for $5.00
- Cabbage: $0.79/lb
- Green or Yellow Squash: $1.99/lb
- Tote Bag Apples: $0.99/lb
- Butternut, Acorn, Buttercup or Spaghetti Squash: $0.99/lb
- Hothouse Peppers: $1.49 each
- Giant Salad Bowls: $3.49 each
- Honeycrisp Apples: $1.99/lb
- Beefsteak Tomatoes: $1.49/lb
- Sweet Potatoes or Yellow Onions: $0.99/lb
- White Mushrooms or Green Peppers: $0.99 each
- Red or Yellow Mini Potatoes: $5.99 each
- Anjou, Bartlett, Red or Bosc Pears: $1.49/lb
- Giant Russet Potatoes: $3.99 each
- Giant Yellow Onions or Nature's Promise Organic Cooking Onions/Carrots: $2.49 each
- Dole Cole Slaw: $2.00 each
- Dole Salad Blend: $3.00 each
- NatureSweet Cherubs: $3.00 each
- Taste of Inspirations Campari Tomatoes: $3.00 each
- Nature's Promise Greenhouse Grown Salad: $2.99 each
Dairy and eggs on sale:
- Giant Grade A Large White Eggs: $1.79 each
- Chobani Multipack Yogurt: 2 for $8.00
- Giant Orange Juice or Lactose-Free Milk: 2 for $7.00
- FAGE Sour Cream: $2.00 each
- Noosa Yoghurt: $2.00 each
- Stōk Cold Brew Coffee: 2 for $9.00
- International Delight Creamer: $5.99 each
- Chobani Protein Flip: 2 for $4.00
- FAGE Greek Yogurt: $6.49 each
- Nellie's Grade A Free Range Eggs: $3.99 each
- Kerrygold Chunk Cheese: $3.99 each
- Simply Orange Juice: $7.49 each
- Heluva Good! Dip: 2 for $4.00
- Land O Lakes Butter: $3.99 each (with purchase)
- Philadelphia Whipped Cream Cheese Spread: $2.99 each (buy any 3)
- Kraft Singles: $2.49 each (buy any 3)
- Jell-O Refrigerated Snacks: $4.99 each (buy any 3)
Bakery and bread on sale:
- Thomas' Bagels, Swirl Bread or Muffin Tops or The Rustik Oven Bread or Bagels: $3.99 each
- Giant Roundtop White Bread: $1.00 each
- SuperPretzel Soft Pretzels: $3.00 each
- Martin's Potato Sandwich Rolls: $3.00 each
- Giant Hoagie Rolls: $3.99 each
- Pepperidge Farm Farmhouse Bread, Rolls, Sandwich Rolls or Swirl Bread: 2 for $7.00
- Lofthouse Frosted Cookies: $5.49 each
- Giant Mini Cupcakes: $5.49 each
- Lofthouse Frosted Cookie Tray: $11.99 each
- Giant Cupcakes: $5.99 each
- Sweet Loren's Ready-to-Bake Cookie Dough: $5.99 each
- Giant Gourmet Cookies: $4.99 each
- Fall Favorites Donuts: $4.00 each
Pantry on sale:
- Bush's Best Beans, McCormick Chili Seasoning, Del Monte Vegetables or Hunt's Tomatoes, Sauce or Paste: 5 for $5.00
- Kraft Shredded Cheese: 2 for $4.00
- Jiffy Corn Muffin Mix: $0.59 each
- Giant Condensed Soup: $1.00 each
- Campbell's Chunky Soup: 2 for $4.00
- Giant Fruit Swirls, Frosted Flakes, Cinnamon Crisps or Crispy Rice Cereal: $1.00 each
- Giant Potato Chips: $1.00 each
- Green Giant Boxed Vegetables: $1.00 each
- Goya Coconut Water: $1.00 each
- Cracker Barrel Bites: $1.00 each
- Giant Canned Vegetables: $1.00 each
- Betty Crocker Cake Mix Delights: $2.00 each
- Betty Crocker Frosting: $2.00 each
- Hamburger Helper: $2.00 each
- Giant 90 Second Rice: $2.00 each
- Giant Instant Oatmeal: $2.00 each
- Smart Ones Entrées: $2.00 each
- Giant Pie Crusts (10-12 oz): $2.00 each
- RXBAR Singles: $2.00 each
- Swanson Premium White Chicken: $2.00 each
- Furmano's Canned Tomatoes: $2.00 each
- Mezzetta Roasted Peppers: $2.00 each
- Olipop: $2.00 each
- Giant Egg Noodles: $2.00 each
- Nutri-Grain or Special K Bars: $3.00 each
- Phillips Sauce: $3.00 each
- McCormick Tartar or Cocktail Sauce: $3.00 each
- 4C Panko Bread Crumbs: $3.00 each
- 4C Bread Crumbs: $3.00 each
- Cholula Cooking Sauce or Salsa: $3.00 each
- Phillips Soup For One: $4.00 each
- Prego Pasta or Pesto Sauce: $4.00 each
- Campbell's Homestyle Microwavable Soup: $4.00 each
- Quaker Organic or Fiber & Protein Oatmeal or Gluten Free Oats: $4.00 each
- Giant Salsa: $3.99 each
- Taste of Inspirations Dip or Giant Tortilla Chips: 2 for $9.00
- Giant Guacamole: $4.49 each
- Hidden Valley Ranch Dressing: 2 for $7.00
- Sweet Baby Ray's Barbecue Sauce or Marinades: 2 for $5.00
- General Mills Cereal: 2 for $6.00
- Kodiak Oatmeal, Granola Bars or Flapjack & Waffle Mix: $5.29 each
- Folgers Coffee: $11.99 each
- Swanson Broth: $1.99 each
- Old El Paso Protein Advantage Taco Shells: $4.99 each
- Lipton Recipe Secrets: 2 for $3.00
- Nate's 100% Pure Raw & Unfiltered Honey: $7.99 each
- Bertolli Olive Oil: $11.99 each
- Mission Carb Balance Tortillas: $4.99 each
- Nestlé Chocolate Morsels: 2 for $9.00
- Hanover Beans: 4 for $5.00
- Hellmann's Mayonnaise: $4.49 each (with digital coupon)
- GoGo squeeZ Applesauce Variety Pack: $10.99 each
- Ken's Steak House Salad Dressing: $3.99 each
- Giant Soda or Seltzer: $3.79 each
- Gatorade: 3 for $5.00
- V8 Multipacks: 2 for $8.00
- Family Size Nabisco Oreo, Chips Ahoy!, Ritz or Large Snack Crackers: 2 for $8.00
- Protein Doritos: $4.49 each
- Frito-Lay Minis: 2 for $4.00
- Werther's Caramel Candy: 2 for $6.00
- Milk Duds or Hershey's Theater Box: 4 for $5.00
- Kraft Mac & Cheese Family Size: 2 for $3.00
- LU Biscuits: $3.99 each
- Wendy's Chili: 2 for $9.00
- Chef Boyardee Canned Pasta or Micro Cup: 4 for $5.00
- Kraft Mac & Cheese (5 pack): $2.49 each (buy any 3)
- Taco Bell Taco Shells: $1.99 each (buy any 3)
- Claussen Pickles: $3.49 each (buy any 3)
- Heinz Tomato Ketchup: $4.49 each (buy any 3)
- Campbell's SpaghettiOs: 4 for $5.00
- Giant Stuffing Mix: 2 for $3.00
- Giant Gravy: 2 for $3.00
- Giant Chocolate Morsels: $2.99 each
- Giant Graham Crackers: $2.99 each
- Samyang Buldak Ramen Bowl: 2 for $5.00
- Samyang Buldak Ramen Cup: 2 for $3.00
- Frito-Lay Party Size! Snack: $4.99 each (with digital coupon)
- Kellogg's Town House or Keebler Family Size Club Crackers: $5.99 each
- Brach's Candy Corn: $2.79 each
- Hershey's Share Size: $1.00 off
- Ferrara XL Bag: $15.99 each
- Mars Fun Size: $5.79 each
- Mars XL Bag: $10.49 each
- Florida's Natural Lemonade: 2 for $5.00
- Cracker Barrel Cracker Cuts or Cubed Cheese: 2 for $6.00
- Jif Peanut Butter: 2 for $5.00
- Utz Chips or Snacks or Zapp's Chips: $2.99 each (when you buy 3)
- Hershey's XL Bagged Candy: $3.00 off
- Hershey's Jumbo Bag: $2.00 off
- Soupergirl Soup: 2 for $10.00
- Firehook Crackers or Ithaca Hummus: $1.00 off
Frozen on sale:
- Breyers Ice Cream: 2 for $6.00 (with digital coupon)
- Marie Callender's Large Pot Pie or Entrée or Healthy Choice Simply Café Steamers, Protein Bowls or Max Entrée: 2 for $7.00
- Häagen-Dazs Ice Cream Cup: $1.00 each
- Klondike Bars or Sandwiches: $3.99 each
- Häagen-Dazs Mini Bars: 2 for $10.00
- Kemps Frozen Yogurt: 2 for $8.00
- Sara Lee Cobbler: $4.99 each
- MorningStar Farms Breakfast, Burgers or Entrée: 2 for $9.00
- Jimmy Dean Red Box: $7.49 each
- Jimmy Dean Waffles: $4.99 each
- SeaPak Core Seafood: $7.49 each
- Totino's Pizza Rolls: 2 for $10.00
- California Pizza Kitchen or DiGiorno Detroit Style Pizza: $6.99 each
- Banquet Pot Pie: 10 for $10.00
- Stouffer's Family Size Meal or Mac & Cheese: $7.99 each
- Zatarain's Entrée: $3.99 each
- Hot Pockets Sandwiches: $13.99 each
- Giant Ready to Bake Cookie Dough: $3.29 each
- Giant Ice Cream Bars: $4.29 each
- Giant Pie Crusts (15 oz): $3.69 each
- Giant Appetizers (Jalapeño Bites/Mac & Cheese Bites): $3.79 each
- Nature's Promise Organic Vegetables: $2.29 each
- Mrs. Budd's Chicken Pot Pie: $4.00 each
- Pierre Signatures Sandwiches: $4.00 each
- Rice Krispies, Eggo or Pop-Tarts Ice Cream: $4.00 each
- Breyers Carb Smart Bars: $4.00 each
- José Olé Tacos or Taquitos: $7.49 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$46.65
for 4 people · $11.66 per person
📍 Disclaimer: Prices and availability are based on the Giant weekly sales flyer for the week of October 28, 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.