Market Basket Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Wings: $1.99/lb
- Top Round Roast: $4.99/lb
- Boneless Pork Butts: $2.49/lb
- Fresh Italian Sausage: $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
- Natural Casing Polska Kielbasa: $4.99 for 14 oz
- Kielbasa (Smoked): $3.99 for 12 oz
- Fresh Farm Raised Tilapia Fillets: $6.99/lb
- Chicken Dinner Sausage: 2 for $7.00 for 11 oz
- North Country Sausage: 2 for $6.00 for 8 oz
- Natural Casing Small Batch Bacon: $6.49 for 12 oz

Vegetables on sale:
- Tender Zucchini: $0.99/lb
- Broccoli Slaw: 2 for $3.00 for 12 oz
- Sliced White Mushrooms: 2 for $5.00 for 16 oz
- Campari Tomatoes: $2.99 for 1 lb
- Fresh Express Chopped Kit: 2 for $5.00 for 7.7-11.75 oz

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Boneless Pork Butt with Zucchini and Rice
Description: A single portion of boneless pork butt is seasoned simply with garlic, salt, pepper, and olive oil, then slow-roasted until fork-tender and juicy. It is served alongside tender sliced zucchini sauteed in the pan drippings and a small portion of fluffy white rice to soak up all the savory juices.
Sale items used: Boneless Pork Butts ($2.49/lb), Tender Zucchini ($0.99/lb)
Prep time: 20 minutes active, 2.5-3 hours total roasting time
Serving note: 0.5 lb pork butt, approximately 0.25 lb zucchini (1 small zucchini), 1/2 cup dry white rice
Recipes:
- This Juicy Roast Pork Butt With a Crispy Bark Is Your New Sunday Obsession
- Slow Cooker Braised Pork with Parsley-Vinegar Sauce (Keto, Paleo, Gluten-Free)
- Boneless Pork Tenderloin with Sautéed Zucchini and Rice

Tuesday
Meal: Crispy Baked Chicken Thighs with Mushrooms and Campari Tomato Pan Sauce
Description: One or two bone-in or boneless chicken thighs are patted dry, seasoned with herbs and olive oil, and baked at high heat until the skin is golden and crispy. The pan drippings are used to quickly saute sliced mushrooms and halved Campari tomatoes into a bright, savory pan sauce spooned right over the chicken.
Sale items used: Fresh Boneless & Skinless Chicken Thighs ($3.99/lb), Sliced White Mushrooms (2 for $5.00), Campari Tomatoes ($2.99 for 1 lb)
Prep time: 15 minutes active, 45 minutes total
Serving note: 0.5 lb chicken thighs (roughly 2 small thighs), 1/2 of a 16 oz bag of mushrooms, 3-4 Campari tomatoes from the 1 lb container
Recipes:
- Crispy Chicken Thighs With Mushroom Sauce
- Baked Chicken and Mushrooms
- Chicken with Creamy Mushroom Sauce

Wednesday
Meal: Smoked Kielbasa and Zucchini Rice Skillet
Description: Sliced smoked kielbasa is browned in a skillet until caramelized, then tossed with diced zucchini and cooked rice for a hearty one-pan meal. A splash of gluten-free chicken broth and a pinch of smoked paprika bring everything together into a smoky, satisfying skillet dinner for one.
Sale items used: Kielbasa (Smoked) ($3.99 for 12 oz), Tender Zucchini ($0.99/lb)
Prep time: 20 minutes
Serving note: Approximately 4-5 oz of smoked kielbasa (roughly one-third of the 12 oz package), 0.25 lb zucchini (1 small zucchini), 1/2 cup dry white rice
Recipes:
- Smoked Sausage & Veggies Skillet
- Italian Rice Skillet Recipe with Speedy Sausage and Zucchini
- Cheesy Sausage Zucchini Rice Skillet

Thursday
Meal: Oven-Baked Chicken Wings with Broccoli Slaw
Description: A generous single-serving portion of chicken wings is tossed with olive oil, garlic powder, salt, and pepper, then baked at high heat until crispy and golden without any gluten-containing coatings or sauces. The wings are served alongside tangy broccoli slaw dressed simply with a little olive oil, apple cider vinegar, salt, and a pinch of sugar for a bright and crunchy side.
Sale items used: Fresh Chicken Wings ($1.99/lb), Broccoli Slaw (2 for $3.00 for 12 oz)
Prep time: 15 minutes active, 50 minutes total
Serving note: 0.75 lb chicken wings (approximately 4-6 pieces), 1 bag (12 oz) of broccoli slaw - the second bag can be saved as a side salad later in the week
Recipes:
- Extra Crispy Gluten-Free Chicken Wings (Oven Baked)
- 3-Ingredient Gluten-Free Chicken Wings (Oven-Baked)
- Gluten-Free Chicken Wings

Friday
Meal: Pan-Seared Tilapia with Zucchini and Fresh Tomato Salad
Description: A single tilapia fillet is seasoned with lemon, garlic, salt, and pepper, then pan-seared in olive oil until golden and flaky. It is plated over quickly sauteed zucchini rounds and topped with a fresh salad of diced Campari tomatoes, olive oil, fresh basil, and a squeeze of lemon for a light and bright end to the week.
Sale items used: Fresh Farm Raised Tilapia Fillets ($6.99/lb), Tender Zucchini ($0.99/lb), Campari Tomatoes ($2.99 for 1 lb)
Prep time: 20 minutes
Serving note: 0.5 lb tilapia (1 medium fillet), 0.25 lb zucchini (1 small zucchini), 3-4 Campari tomatoes from the remaining 1 lb container purchased Tuesday
Recipes:
- Pan-Seared Tilapia Fillets (Gluten-Free)
- One Pan Asian Tilapia Recipe (Easy and Healthy)
- Pan-Seared Tilapia in Tomato Basil Sauce

SHOPPING LIST

Buy on sale:
- Boneless Pork Butts (0.5 lb): $1.25
- Fresh Boneless & Skinless Chicken Thighs (0.5 lb): $2.00
- Sliced White Mushrooms (x1 pack, 16 oz - note: sold 2 for $5.00, second pack is extra or skip): $2.50
- Campari Tomatoes (x1 pack, 1 lb - shared across Tuesday and Friday): $2.99
- Kielbasa Smoked (x1 pack, 12 oz): $3.99
- Fresh Chicken Wings (0.75 lb): $1.49
- Broccoli Slaw (x2 packs, 12 oz each - sold 2 for $3.00): $3.00
- Fresh Farm Raised Tilapia Fillets (0.5 lb): $3.50
- Tender Zucchini (1 lb - covers Monday, Wednesday, Friday portions): $0.99

Pantry staples needed:
- White rice (long grain, confirmed gluten-free)
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Smoked paprika
- Apple cider vinegar
- Sugar (small amount for slaw dressing)
- Lemon (fresh, 1-2 pieces)
- Fresh or dried basil
- Gluten-free chicken broth (low sodium, check label for gluten-free certification)