Meijer Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh from Meijer Garlic Parmesan Atlantic Salmon Portions: $5.49
- Fresh from Meijer Family Pack Chicken Thighs: $2.99/lb
- Pork Loin Chops: BOGO of equal or lesser value
- Meijer Bacon 16 oz: $4.99
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Fresh from Meijer Boneless Pork Tenderloins: $3.99/lb

Vegetables on sale:
- Wrapped Broccoli Bunch: $1.49
- Russet Potatoes 5 lb bag: $2.49
- Tray Pack Sweet Corn or Russet Potatoes 4 ct: $3.49
- Multicolor Peppers 3 ct: $2.99
- Green Onions Bunch: $0.99
- Bulk Sweet Onions: $0.59/lb
- Tropical Avocados: $1.99 ea

5-DAY MEAL PLAN

Monday
Meal: Garlic Parmesan Salmon with Roasted Broccoli and Russet Potatoes
Description: A single Garlic Parmesan Atlantic Salmon portion is roasted in the oven alongside broccoli florets tossed in olive oil, garlic, and a sprinkle of parmesan for a restaurant-quality dinner at home. Diced russet potato wedges are seasoned with salt, pepper, and olive oil and roasted until golden and crispy to round out the plate.
Sale items used: Frederik's by Meijer Garlic Parmesan Atlantic Salmon Portions ($5.49), Wrapped Broccoli Bunch ($1.49), Russet Potatoes 5 lb bag ($2.49)
Prep time: 35 minutes
Serving note: 1 salmon portion (approximately 6 oz), 1.5 cups broccoli florets, 1 medium russet potato sliced into wedges
Recipes:
- Sheet Pan Salmon and Broccoli with Garlic and Parmesan
- Sheet Pan Salmon with Roasted Broccoli & Potatoes
- Roasted Salmon with Garlic-Butter Potatoes and Broccoli Recipe

Tuesday
Meal: Smoky Chicken Thigh Rice Bowls with Peppers and Green Onions
Description: Two bone-in chicken thighs are seasoned with smoked paprika, garlic powder, cumin, and olive oil, then pan-seared and finished in the oven until juicy and caramelized. They are served over a single serving of steamed white rice topped with sauteed multicolor peppers and sliced fresh green onions for brightness and color.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs ($2.99/lb), Multicolor Peppers 3 ct ($2.99), Green Onions Bunch ($0.99)
Prep time: 40 minutes
Serving note: 2 chicken thighs (approximately 0.75 lb), half of one multicolor pepper sliced, 2 green onions sliced, 3/4 cup dry rice cooked
Recipes:
- Teriyaki Chicken Rice Bowls (Gluten-Free)
- Easy Gluten-Free Street Corn Chicken Rice Bowls
- Gluten-Free Chicken Teriyaki Bowls

Wednesday
Meal: Pork Loin Chops with Sweet Corn and Bacon-Topped Baked Potatoes
Description: Two pork loin chops are seasoned simply with salt, pepper, garlic powder, and a touch of olive oil, then seared in a hot skillet until golden and cooked through. A baked russet potato is topped with crumbled crispy bacon and a dollop of sour cream, and fresh sweet corn on the cob is boiled or grilled alongside for a classic summer plate.
Sale items used: Pork Loin Chops BOGO (buy 2 chops, approximately 0.75 lb total, pay for one), Meijer Bacon 16 oz ($4.99), Tray Pack Sweet Corn 4 ct ($3.49), Russet Potatoes 5 lb bag (already purchased Monday)
Prep time: 45 minutes
Serving note: 2 thin-cut pork loin chops (approximately 6-8 oz total), 1 medium russet potato, 1 ear of sweet corn, 2 strips of bacon crumbled on top
Recipes:
- Sheet Pan Baked Pork Chops and Potatoes
- Ranch Pork Chops and Potatoes Sheet Pan Dinner
- Oven Baked Pork Chops and Potatoes

Thursday
Meal: Shrimp Stir-Fry with Broccoli, Peppers, and Russet Potato Hash
Description: A single-serving portion of raw shrimp is quickly stir-fried in a hot skillet with broccoli florets and colorful pepper strips, seasoned with gluten-free tamari, garlic, ginger, and sesame oil for bold savory flavor. A simple russet potato hash made from diced leftover potato pan-fried with sweet onion serves as a hearty gluten-free base in place of noodles or rice.
Sale items used: Frederik's by Meijer Raw Shrimp 16 oz ($9.96), Wrapped Broccoli Bunch (already purchased Monday), Multicolor Peppers 3 ct (remainder from Tuesday), Russet Potatoes 5 lb bag (already purchased Monday), Bulk Sweet Onions ($0.59/lb)
Prep time: 30 minutes
Serving note: Approximately 6 oz shrimp (about 6-8 pieces), 1 cup broccoli florets, half of one pepper sliced, 1 medium russet potato diced, 1/4 lb sweet onion
Recipes:
- Healthy Shrimp Stir-Fry (Gluten-Free)
- Shrimp and Broccoli Stir Fry
- Shrimp Stir Fry

Friday
Meal: Boneless Pork Tenderloin with Avocado Salad and Herb Roasted Potatoes
Description: A single-serving slice of boneless pork tenderloin is marinated in olive oil, garlic, lemon juice, and fresh herbs, then roasted until tender and slightly golden at the edges. It is served alongside herb-roasted russet potato cubes and a fresh avocado salad made with diced tropical avocado, green onion, a squeeze of lime, salt, and olive oil.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins ($3.99/lb), Tropical Avocados ($1.99 ea), Russet Potatoes 5 lb bag (already purchased Monday), Green Onions Bunch (remainder from Tuesday)
Prep time: 40 minutes
Serving note: Approximately 6 oz pork tenderloin, 1 avocado diced, 1 medium russet potato cubed, 2 green onions sliced
Recipes:
- Sheet Pan Pork Tenderloin Dinner Recipe
- Pork Tenderloin With Potatoes and Carrots
- Baked Pork Tenderloin

SHOPPING LIST

Buy on sale:
- Frederik's by Meijer Garlic Parmesan Atlantic Salmon Portions (1 portion): $5.49
- Fresh from Meijer Family Pack Chicken Thighs (buy approximately 1 lb, use 2 thighs): $2.99
- Pork Loin Chops BOGO (buy 2 chops, pay for 1, approximately 0.5 lb each): $3.00 estimated for 1 lb
- Meijer Bacon 16 oz: $4.99
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Fresh from Meijer Boneless Pork Tenderloins (buy approximately 0.5 lb): $2.00
- Wrapped Broccoli Bunch: $1.49
- Russet Potatoes 5 lb bag: $2.49
- Tray Pack Sweet Corn 4 ct: $3.49
- Multicolor Peppers 3 ct: $2.99
- Green Onions Bunch: $0.99
- Bulk Sweet Onions (approximately 0.25 lb): $0.15
- Tropical Avocados (1 avocado): $1.99

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Smoked paprika
- Ground cumin
- Garlic powder
- Gluten-free tamari or coconut aminos (check label for gluten-free certification)
- Ground ginger or fresh ginger
- Sesame oil
- Lime juice or fresh lime
- Lemon juice or fresh lemon
- White rice (gluten-free, check label)
- Parmesan cheese (check label for gluten-free)
- Sour cream (for baked potato topping)

ESTIMATED TOTAL

Total: $42.02 for 1 person | $42.02 per person

DISCLAIMER

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