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
- American Cheese (Deli): $3.99/lb
- Chicken Salad (Deli): $6.99/lb
- Deli Salads (Potato, Macaroni, Cole Slaw): $3.49 for 3-LB
- Ocean Fresh Wild Clams: $5.99/lb
- Clam Chowder: $8.49 for 20 oz
- Old Tyme Beef & Pork Franks: $7.99 for 2.5 LB Box
- Old Tyme Skinless Beef Hot Dogs: $10.99 for 1.75 LB Box
- Fresh Italian Sausage: $2.49/lb
- Natural Casing Polska Kielbasa: $4.99 for 14 oz
- Natural Casing Beef Franks: $5.49 for 12 oz
- Old Tyme Small Batch Sausage: $3.99 for 12 oz
- Natural Casing Small Batch Bacon: $6.49 for 12 oz
- 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
- Chicken Split: $3.79/lb
- Lollipop Chicken Drumsticks: $4.29/lb
- Boneless Ham Quarter: $3.49/lb
- Baby Back Ribs: $8.99/lb
- Pulled Pork: $4.99 for 15-16 oz
- Smoked Kielbasa: $3.99 for 12 oz
- Turkey Franks: $2.99 for 16 oz
- Chicken Dinner Sausage: 2 for $7.00 for 11 oz
- Fully Cooked Chicken Breakfast Sausage: 2 for $7.00 for 7-7.5 oz
- Fully Cooked Chicken Bacon: $3.49 for 3 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
- Fresh Express Chopped Kit: 2 for $5.00 for 7.7-11.75 oz
- Little Leaf Farms Salads: $4.79 for 8 oz

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Boneless Pork Butt with Zucchini and Rice
Description: A hearty and affordable slow-roasted pork shoulder seasoned with garlic, cumin, and smoked paprika, served alongside sauteed zucchini and fluffy white rice. This low-effort, high-reward meal is completely gluten-free and makes excellent use of one of the best-priced proteins on the flyer.
Sale items used: Boneless Pork Butts ($2.49/lb), Tender Zucchini ($0.99/lb)
Prep time: 20 minutes active, 3-4 hours roasting
Serving note: 2.5 lbs pork butt (about 10 oz cooked per person after shrinkage), 2 lbs zucchini sliced and sauteed, served with 2 cups dry rice (pantry) cooked to yield 4 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: Bone-out chicken thighs are seasoned and roasted until the skin is golden and crisp, then finished in a pan with sauteed mushrooms and fresh Campari tomatoes reduced into a simple gluten-free sauce. Served over rice, this is a satisfying weeknight dinner that feels elevated without the premium price tag.
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: 40 minutes
Serving note: 2 lbs chicken thighs (about 8 oz per person), 1 pack (16 oz) sliced white mushrooms, 1 container (1 lb) Campari tomatoes, served over 2 cups dry rice (pantry)
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 large skillet with zucchini, onion, and garlic, then tossed with cooked rice and seasoned with paprika and herbs for a one-pan gluten-free comfort meal. The natural smokiness of the sausage flavors the entire dish, making it a fast and satisfying dinner with minimal cleanup.
Sale items used: Smoked Kielbasa ($3.99 for 12 oz), Tender Zucchini ($0.99/lb)
Prep time: 25 minutes
Serving note: 2 packs (24 oz total) smoked kielbasa sliced into coins, 1.5 lbs zucchini diced, served with 2 cups dry rice (pantry) stirred into the skillet
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: Fresh chicken wings are tossed in a gluten-free seasoning blend of garlic powder, cayenne, and olive oil, then roasted at high heat until crispy and caramelized. They are served alongside a bright and crunchy broccoli slaw dressed with olive oil, apple cider vinegar, and a pinch of sugar for a balanced and festive plate.
Sale items used: Fresh Chicken Wings ($1.99/lb), Broccoli Slaw (2 for $3.00)
Prep time: 15 minutes active, 45 minutes roasting
Serving note: 4 lbs chicken wings (approximately 1 lb per person for bone-in wings), 2 bags (24 oz total) broccoli slaw tossed with pantry dressing ingredients
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: Tilapia fillets are seasoned with lemon, garlic, and herbs, then seared in a hot pan until flaky and golden - this is the one seafood night of the week and tilapia is the most budget-friendly option on the flyer. The fish is served alongside sauteed zucchini and a simple fresh Campari tomato and herb salad for a light, bright, gluten-free Friday dinner.
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: 25 minutes
Serving note: 2 lbs tilapia fillets (about 8 oz per person), 1.5 lbs zucchini sauteed in olive oil, 1 container (1 lb) Campari tomatoes sliced for salad
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 - Monday (2.5 lbs): $6.23
- Fresh Boneless & Skinless Chicken Thighs - Tuesday (2 lbs): $7.98
- Sliced White Mushrooms - Tuesday (2 packs x 16 oz, 2 for $5.00): $5.00
- Campari Tomatoes - Tuesday (1 container, 1 lb): $2.99
- Smoked Kielbasa - Wednesday (x2 packs at $3.99 each): $7.98
- Tender Zucchini - Wednesday and Monday (4 lbs total across the week): $3.96
- Fresh Chicken Wings - Thursday (4 lbs): $7.96
- Broccoli Slaw - Thursday (2 bags, 2 for $3.00): $3.00
- Fresh Farm Raised Tilapia Fillets - Friday (2 lbs): $13.98
- Campari Tomatoes - Friday (1 container, 1 lb): $2.99
- Tender Zucchini - Friday (already included in 4 lb purchase above): $0.00

Pantry staples needed:
- White rice (long grain, gluten-free certified, about 4 cups dry for the week)
- Olive oil
- Garlic (fresh bulbs)
- Onion
- Salt and black pepper
- Smoked paprika
- Cumin
- Garlic powder
- Cayenne pepper
- Dried oregano or Italian seasoning (verify gluten-free label)
- Apple cider vinegar
- Sugar (small amount for slaw dressing)
- Lemon (fresh, for tilapia)
- Fresh herbs such as parsley (optional garnish)
- Gluten-free chicken or vegetable broth (optional, for pan sauce on Tuesday)