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
- Silverbrite Cooked Shrimp: $9.99 for 2-LB Bag
- Salmon Fillets: $12.99/lb

Vegetables on sale:
- Tender Zucchini: $0.99/lb
- Broccoli Slaw: 2 for $3.00 for 12 oz
- Campari Tomatoes: $2.99 for 1-LB
- Sliced White Mushrooms: 2 for $5.00 for 16 oz

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Boneless Pork Butt with Zucchini and Rice
Description: A 1.5 lb portion of boneless pork butt is seasoned with garlic, cumin, and smoked paprika then slow-roasted low and slow until fork-tender and juicy. It is served alongside sliced zucchini roasted in the same pan drippings and a simple bed 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, 3 hours roasting
Serving note: 1.5 lbs of pork butt (approximately 0.75 lb per person), 1 lb of zucchini, 1 cup dry rice cooks to 2 generous portions
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: Two large bone-in or boneless chicken thighs per person are patted dry, rubbed with olive oil and herbs, and baked at high heat until the skin is golden and crispy. The pan drippings are used to build a quick skillet sauce with sliced white mushrooms and halved Campari tomatoes, creating a bright and savory topping served 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, 35 minutes baking
Serving note: 1 lb of chicken thighs total (2 thighs per person), 1 pack sliced mushrooms (16 oz), half the container of Campari tomatoes
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: One package of smoked kielbasa is sliced into coins and seared in a hot skillet until browned on the edges, then tossed with sliced zucchini and pre-cooked white rice to absorb all the smoky drippings. A splash of gluten-free broth and garlic ties everything together into a one-pan weeknight meal that is hearty and deeply flavorful.
Sale items used: Kielbasa (Smoked) ($3.99 for 12 oz), Tender Zucchini ($0.99/lb)
Prep time: 25 minutes
Serving note: 1 full 12 oz pack of smoked kielbasa split between 2 people, 1 lb of zucchini, 1 cup dry rice pre-cooked
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: About 2 lbs of fresh chicken wings are tossed in gluten-free seasoning and baked on a rack at 425 degrees until crispy without any breading, then finished with a gluten-free hot sauce or garlic butter glaze. The broccoli slaw is dressed with a simple apple cider vinegar and olive oil vinaigrette for a cool and crunchy contrast to the hot wings.
Sale items used: Fresh Chicken Wings ($1.99/lb), Broccoli Slaw (2 for $3.00)
Prep time: 15 minutes active, 45 minutes baking
Serving note: 2 lbs of wings (approximately 1 lb per person, roughly 5 to 6 wings each), 1 bag broccoli slaw (12 oz) dressed for 2
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: Two tilapia fillets (approximately 1 lb total) are seasoned with lemon, garlic, and herbs then seared in a hot skillet with olive oil until golden and flaky in about 4 minutes per side. Alongside, thin-sliced zucchini is quickly sauteed and a fresh salad of chopped Campari tomatoes with olive oil, basil, and salt brightens the whole plate.
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: 1 lb of tilapia (1 fillet per person), 0.75 lb of zucchini, half the 1-LB container of Campari tomatoes
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 (1.5 lbs): $3.74
- Fresh Boneless & Skinless Chicken Thighs (1 lb): $3.99
- Sliced White Mushrooms (x1 pack, 16 oz): $2.50
- Campari Tomatoes (x2 containers, 1-LB each - used across Tuesday and Friday): $5.98
- Kielbasa Smoked (x1 pack, 12 oz): $3.99
- Fresh Chicken Wings (2 lbs): $3.98
- Broccoli Slaw (x2 bags, 12 oz each - sold 2 for $3.00): $3.00
- Fresh Farm Raised Tilapia Fillets (1 lb): $6.99
- Tender Zucchini (3.75 lbs total across Monday, Wednesday, Friday): $3.72

Pantry staples needed:
- White rice (long grain, gluten-free certified, about 3 cups dry)
- Olive oil
- Garlic (fresh bulb)
- Gluten-free chicken or vegetable broth (low sodium, 1 carton)
- Apple cider vinegar
- Smoked paprika
- Ground cumin
- Dried oregano
- Dried thyme
- Garlic powder
- Onion powder
- Salt and black pepper
- Gluten-free hot sauce (such as Frank's RedHot, which is gluten-free)
- Unsalted butter
- Fresh lemon (x2)
- Fresh basil (small bunch or potted)