Market Basket Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Wings: $1.99 lb.
- Top Round Roast: $4.99 lb.
- Fresh Boneless Pork Butts: $2.49 lb.
- Marinated Chicken Breast: $4.49 lb.
- Fresh Chicken Tenders: $3.49 lb.
- Fresh Boneless & Skinless Chicken Breast: $4.49 lb.
- Fresh Boneless & Skinless Chicken Thighs: $3.99 lb.
- Lollipop Chicken Drumsticks: $2.29 lb.
- Sweet Italian Sausage or Brats: $2.49 19 oz.
- Smoked Rope Sausage or Beddar Cheddar Links: $3.99 12-14 oz.
- Pork Tenderloin or Pork Loin Fillet: $7.99 18.4-24 oz.
- Baby Back Ribs: $9.99 lb.
- Grass Fed Pulled Pork: $4.99 15-16 oz.
- Ham Steak Uncured: $3.49 6 oz.
- Ham Quarter Boneless: $3.49 lb.
- Fully Cooked Turkey Bacon: $3.29 12 oz.
- Kielbasa Smoked: $3.99 12 oz.
- Smoked Kielbasa: $3.99 12 oz.
- Sliced Bacon: $4.99 12 oz.
- Hebrew National Franks: $4.99 9.43-12 oz.
- Turkey Franks: $2.99 16 oz.
- Ocean Fresh Salmon Fillets: $12.99 lb.
- Silverbrite Cooked Shrimp: $9.99 16 oz.
- Raw Shrimp Peeled & Deveined: $2/$15.89 16 oz.
- E-Z Peel Raw Shrimp: $2/$19.89 16 oz.
- Fresh Farm Raised Tilapia Fillets: $6.99 lb.
- Ocean Fresh Steamer Clams: $5.99 lb.
- Smoked Rainbow Trout: $9.99 16 oz.
- Imitation Crabmeat: $3.59 16 oz.
- North Country Sausage: $3.99 8 oz.
- Fully Cooked Chicken Meatballs: $6.99 12 oz.
- Ground Beef 85% Lean: $9.99 8-16 oz.
- Chicken Short Cuts: $2/$6.00
- Simply Potatoes: $2/$6.00

Vegetables on sale:
- Deli Salads (Potato, Macaroni, Cole Slaw): $3.49 3-lb. (note: macaroni variety contains gluten - potato and cole slaw are acceptable)

5-DAY MEAL PLAN

Monday
Meal: Honey Garlic Baked Chicken Wings with Simply Potatoes
Description: Crispy oven-baked chicken wings are tossed in a sticky honey garlic glaze made with gluten-free tamari, honey, garlic, and a pinch of red pepper flakes for a bold, satisfying kick. Served alongside a portion of Simply Potatoes skillet hash browned in butter for a complete and easy weeknight meal for one.
Sale items used: Fresh Chicken Wings ($1.99 lb.), Simply Potatoes ($2/$6.00 - one package)
Prep time: 45 minutes
Serving note: 1 lb. chicken wings (approximately 6-8 wingettes), 1 package Simply Potatoes (use half the package, refrigerate the rest for Thursday)
Recipes:
- Baked Honey Garlic Chicken Wings - Gluten-Free and Dairy-Free
- Irresistible Honey Garlic Chicken Wings: Ultimate Oven-Baked Treat
- Gluten-Free Honey Garlic Chicken Wings That Disappear Fast

Tuesday
Meal: Garlic Butter Shrimp over White Rice
Description: Plump raw shrimp are sauteed in a generous amount of garlic butter with fresh lemon juice, parsley, and a pinch of red pepper flakes until perfectly pink and tender. Served over a small pot of fluffy white rice, this single-serving meal comes together in under 20 minutes and is naturally gluten-free.
Sale items used: Raw Shrimp Peeled & Deveined ($2/$15.89 for two 16 oz. bags - use one bag, freeze the second)
Prep time: 20 minutes
Serving note: 6-8 oz. shrimp (approximately half of one 16 oz. bag, freeze the rest), 1/2 cup dry white rice cooked to yield 1 cup
Recipes:
- Easy Garlic Butter Shrimp
- Garlic Butter Shrimp Recipe {in 15 minutes!}
- Easy Garlic Butter Shrimp and Rice - 30 Minute Dinner Recipe

Wednesday
Meal: Slow-Roasted Pork Tenderloin with Roasted Potatoes and Herbs
Description: A portion of pork tenderloin is rubbed with olive oil, garlic, rosemary, thyme, salt, and pepper, then slow-roasted in the oven until juicy and fork-tender with a golden herb crust. Diced russet potatoes roasted alongside in the same pan soak up all the savory drippings for a hearty, naturally gluten-free single-serving dinner.
Sale items used: Pork Tenderloin or Pork Loin Fillet ($7.99 for 18.4-24 oz. package - use approximately 6-8 oz. for one serving, refrigerate or freeze the remainder for future meals)
Prep time: 60 minutes
Serving note: 6-8 oz. pork tenderloin portion, 1 medium russet potato diced (purchased from pantry/produce), wrap and refrigerate remaining pork for a second meal later in the week
Recipes:
- Pork Tenderloin With Potatoes and Carrots - The Carefree Kitchen
- Sheet Pan Pork Tenderloin with Roasted Potatoes and Carrots
- Roast Pork Tenderloin with Potatoes

Thursday
Meal: Smoked Kielbasa and Potato Skillet with Peppers and Onions
Description: Sliced smoked kielbasa is pan-seared until caramelized, then tossed with diced potatoes from the leftover Simply Potatoes package, sliced bell peppers, and onions in a single skillet with olive oil, garlic, paprika, and black pepper. This one-pan meal is smoky, filling, and completely gluten-free with minimal cleanup for a solo cook.
Sale items used: Smoked Kielbasa ($3.99 12 oz. - use half the package, approximately 6 oz.), Simply Potatoes (remaining half of the package purchased Monday)
Prep time: 25 minutes
Serving note: Approximately 6 oz. sliced kielbasa, half a package of Simply Potatoes, 1/2 bell pepper and 1/4 onion (pantry/produce items), refrigerate remaining kielbasa for future use
Recipes:
- Fried Kielbasa Sausage, Onions, and Potatoes (Gluten-Free)
- Kielbasa and Potatoes Recipe (One Skillet, 30 Minutes)
- Kielbasa, Potatoes and Peppers (Easy One Pan Meal)

Friday
Meal: Pan-Seared Salmon Fillets with Lemon Herb Butter and a Side Salad
Description: A single salmon fillet is seasoned with salt, pepper, and garlic powder, then pan-seared in olive oil over medium-high heat until the skin is crispy and the flesh is flaky and moist, finished with a drizzle of lemon herb butter made from softened butter, fresh lemon juice, and dill. Served alongside a simple green side salad with olive oil and lemon dressing, this elegant Friday dinner is naturally gluten-free and feels restaurant-worthy.
Sale items used: Ocean Fresh Salmon Fillets ($12.99 lb. - purchase approximately 6-8 oz. for one fillet)
Prep time: 20 minutes
Serving note: One salmon fillet approximately 6-8 oz. (ask the seafood counter to cut a single portion), 2 cups mixed greens with cucumber and cherry tomatoes for the side salad
Recipes:
- Pan-Seared Salmon with Lemon Butter (VIDEO)
- Pan Seared Salmon (with Lemon Butter Sauce!)
- Pan Seared Salmon with Lemon Garlic Butter Sauce

SHOPPING LIST

Buy on sale:
- Fresh Chicken Wings (1 lb.): $1.99
- Simply Potatoes (2-pack required for sale price - use one Monday, one Thursday): $6.00
- Raw Shrimp Peeled & Deveined (2 x 16 oz. bags required for sale price - freeze second bag): $15.89
- Pork Tenderloin or Pork Loin Fillet (1 package 18.4-24 oz. - use a portion, freeze the rest): $7.99
- Smoked Kielbasa (1 package 12 oz. - use half Thursday, save the rest): $3.99
- Ocean Fresh Salmon Fillets (approximately 0.5 lb. single portion): $6.50

Pantry staples needed:
- White rice (1 small bag or from pantry)
- Olive oil
- Butter (unsalted)
- Garlic (fresh bulb)
- Honey
- Gluten-free tamari or coconut aminos (confirms gluten-free, NOT regular soy sauce)
- Red pepper flakes
- Fresh or dried rosemary
- Fresh or dried thyme
- Fresh or dried dill
- Fresh lemon (2-3 lemons)
- Fresh parsley
- Paprika
- Salt and black pepper
- 1 medium russet potato
- 1 bell pepper
- 1 yellow onion
- Mixed salad greens (small bag)
- Cherry tomatoes
- Cucumber

ESTIMATED TOTAL

Review the "Buy on sale" items in the shopping list above and calculate the total cost. Output only this single line:

Total: $46.36 for 1 person | $46.36 per person

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Market Basket store for actual pricing.