Meijer Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Frederik's by 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
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Meijer Bacon 16 oz: $4.99
- 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
- Tropical Avocados: $1.99 ea
- Bulk Sweet Onions: $0.59/lb

5-DAY MEAL PLAN

Monday
Meal: Garlic Parmesan Salmon with Roasted Broccoli and Russet Potatoes
Description: Two pre-seasoned Garlic Parmesan Atlantic Salmon portions are baked until flaky and golden, served alongside crispy oven-roasted broccoli florets and wedged russet potatoes tossed in olive oil and garlic. This is a naturally gluten-free, restaurant-quality dinner that comes together in under 40 minutes with minimal cleanup.
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: 2 salmon portions (one per person), half of one broccoli bunch, and 2 medium russet potatoes sliced into wedges
Recipes:
- Sheet Pan Salmon and Broccoli with Garlic and Parmesan
- Roasted Salmon with Garlic-Butter Potatoes and Broccoli Recipe
- Sheet Pan Salmon Broccoli & Potatoes

Tuesday
Meal: Smoky Chicken Thigh Rice Bowls with Peppers and Green Onions
Description: Two bone-in chicken thighs are seasoned with smoked paprika, cumin, and garlic then pan-seared and roasted until the skin is crispy, served over white rice with sauteed multicolor peppers and fresh sliced green onions. The bowl is finished with a drizzle of olive oil and lime juice for brightness, keeping everything completely gluten-free.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs ($2.99/lb, purchase approximately 1 lb for 2 thighs), Multicolor Peppers 3 ct ($2.99), Green Onions Bunch ($0.99)
Prep time: 40 minutes
Serving note: 1 chicken thigh per person (approximately 1 lb total), 1 cup dry rice yielding 2 cups cooked, 1 sliced multicolor pepper, and 2 to 3 green onion stalks sliced thin
Recipes:
- Teriyaki Chicken Rice Bowls (Gluten-Free)
- Gluten-Free Chicken Teriyaki Bowls
- One Pan Gluten Free Chicken Teriyaki Recipe

Wednesday
Meal: Pork Loin Chops with Sweet Corn and Bacon-Topped Baked Potatoes
Description: Two thick-cut pork loin chops are seasoned with salt, pepper, and garlic powder then seared in a cast iron skillet until juicy and golden, served with ears of sweet corn and fluffy baked russet potatoes topped with crispy crumbled bacon and butter. The BOGO deal on pork loin chops makes this a very budget-friendly gluten-free centerpiece meal.
Sale items used: Pork Loin Chops BOGO (purchase 2 chops, pay for 1), Tray Pack Sweet Corn 4 ct ($3.49), Russet Potatoes 5 lb bag (already purchased Monday), Meijer Bacon 16 oz ($4.99)
Prep time: 55 minutes (includes baked potato time)
Serving note: 1 pork loin chop per person, 1 ear of sweet corn per person, 1 russet potato per person topped with 2 to 3 slices of cooked crumbled bacon
Recipes:
- Sheet Pan Baked Pork Chops and Potatoes
- Oven Baked Pork Chops and Potatoes
- Pork Chop Potato Bake Recipe

Thursday
Meal: Shrimp Stir-Fry with Broccoli, Peppers, and Russet Potato Hash
Description: Thawed raw shrimp are quickly sauteed in garlic butter alongside crisp broccoli florets and sliced multicolor peppers in a gluten-free tamari sauce, served over a crispy skillet hash of diced russet potatoes. This colorful one-pan-style meal uses half the shrimp bag keeping the other half for future meals, and delivers bold flavor in under 30 minutes.
Sale items used: Frederik's by Meijer Raw Shrimp 16 oz ($9.96, use half - approximately 8 oz), Wrapped Broccoli Bunch (second use or additional bunch at $1.49), Multicolor Peppers 3 ct (remaining peppers from Tuesday), Russet Potatoes 5 lb bag (already purchased)
Prep time: 30 minutes
Serving note: Approximately 8 oz of shrimp split between 2 people (roughly 8 to 10 shrimp each), 1 diced russet potato per person for the hash, and 1 cup of broccoli florets and 1 sliced pepper shared between 2
Recipes:
- Healthy Shrimp Stir-Fry (Gluten-Free)
- Shrimp and Broccoli Stir Fry
- Easy Shrimp Stir fry recipe

Friday
Meal: Boneless Pork Tenderloin with Avocado Salad and Herb Roasted Potatoes
Description: A 1 lb section of boneless pork tenderloin is rubbed with garlic, rosemary, and olive oil then roasted to a perfect internal temperature of 145 degrees, sliced and served alongside a fresh avocado and sweet onion salad with lime juice and herb roasted potato chunks. This elegant gluten-free Friday dinner feels special while staying well within budget thanks to the $3.99/lb sale price on the tenderloin.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins ($3.99/lb, approximately 1 lb), Tropical Avocados ($1.99 ea, 1 avocado), Bulk Sweet Onions ($0.59/lb, small portion), Russet Potatoes 5 lb bag (already purchased)
Prep time: 45 minutes
Serving note: Approximately 5 to 6 oz of sliced pork tenderloin per person, half an avocado per person diced into the salad with thin-sliced sweet onion, and 2 russet potatoes cut into chunks and roasted with olive oil, rosemary, and garlic
Recipes:
- Pork Tenderloin With Potatoes and Carrots
- Baked Pork Tenderloin
- Grilled Pork Tenderloin

SHOPPING LIST

Buy on sale:
- Frederik's by Meijer Garlic Parmesan Atlantic Salmon Portions: $5.49
- Fresh from Meijer Family Pack Chicken Thighs (approx. 1 lb): $2.99
- Pork Loin Chops BOGO (buy 2 pay for 1, approx. 1 lb each at ~$5/lb estimate): $5.00
- Frederik's by Meijer Raw Shrimp 16 oz: $9.96
- Meijer Bacon 16 oz: $4.99
- Fresh from Meijer Boneless Pork Tenderloins (approx. 1 lb): $3.99
- Russet Potatoes 5 lb bag: $2.49
- Wrapped Broccoli Bunch: $1.49
- Multicolor Peppers 3 ct: $2.99
- Green Onions Bunch: $0.99
- Tray Pack Sweet Corn 4 ct: $3.49
- Tropical Avocados (1): $1.99
- Bulk Sweet Onions (approx. 0.5 lb): $0.30

Pantry staples needed:
- Olive oil
- Butter (or use Land O'Lakes Butter on sale at $3.99 if needed)
- Gluten-free tamari or coconut aminos (for Thursday stir-fry)
- White rice (2 cups dry)
- Garlic (fresh or powder)
- Smoked paprika
- Ground cumin
- Dried rosemary
- Salt and pepper
- Lime juice or fresh limes
- Parmesan cheese (check label for gluten-free certification)

ESTIMATED TOTAL

Total: $45.17 for 2 people | $22.59 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.