Meijer Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Chicken Drumsticks with Campari Tomatoes and Avocado Salsa
Description: Two juicy chicken drumsticks are seasoned and oven-baked until golden and crispy, served alongside a bright, fresh salsa made from diced Campari tomatoes and creamy mini avocado. This naturally gluten-free meal is simple, satisfying, and packed with flavor for one.
Sale items used: Fresh from Meijer Family Pack Chicken Drumsticks, Campari Tomatoes (16 oz.), Minis Avocados (6 ct. bag)
Prep time: 45 minutes
Serving note: Use 2 drumsticks (approximately 0.5 lb total); assumed purchase weight 0.5 lb from the family pack. Salsa uses 3-4 Campari tomatoes and 1 mini avocado. Leftover drumsticks from the family pack can be refrigerated and used later in the week for quick lunches.
Tuesday
Meal: Pan-Seared Bone-In Pork Loin Assorted Chops with Blueberry Pan Sauce
Description: One bone-in pork loin chop is seared in a hot skillet until beautifully caramelized, then finished with a quick pan sauce made from fresh blueberries, a splash of gluten-free broth, and a touch of butter. The sweet-savory blueberry sauce elevates this budget-friendly chop into a restaurant-quality dinner for one.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops (Bone in), Blueberries (Pint container)
Prep time: 25 minutes
Serving note: Use 1 bone-in chop (approximately 0.5 lb); assumed purchase weight 0.5 lb. Use roughly 1/4 cup of blueberries from the pint for the pan sauce; enjoy the rest as a snack or breakfast topping throughout the week.
Recipes:
- Pan-Seared Pork Chops with Savory Blueberry Balsamic Sauce
Wednesday
Meal: Ground Beef and Egg Skillet with Campari Tomatoes and Shredded Cheese
Description: Seasoned ground chuck is browned in a skillet, then topped with two cracked eggs and halved Campari tomatoes, all finished with a generous sprinkle of shredded cheese and cooked until the eggs are just set. This hearty, protein-rich one-pan meal comes together in under 20 minutes and is completely gluten-free.
Sale items used: Certified Angus Beef Ground Chuck (2.5 lb. pkg. or larger), Eggland's Best Cage Free White Eggs (18 ct.), Campari Tomatoes (16 oz.), Meijer Shredded or Chunk Cheese (32 oz.)
Prep time: 20 minutes
Serving note: Use approximately 0.33 lb of ground beef for one serving; the 2.5 lb package minimum applies, so portion out one serving and freeze the remainder in individual portions for future meals. Use 2 eggs and 4-5 Campari tomatoes. Sprinkle about 2 tablespoons of shredded cheese on top.
Thursday
Meal: Oven-Roasted Chicken Breasts with Nectarine and Celery Salad
Description: One boneless chicken breast is seasoned with olive oil, salt, and pepper, then roasted until juicy and golden, served alongside a crisp and refreshing salad of sliced yellow nectarine and thinly sliced celery dressed with lemon juice. This light, summery gluten-free plate is perfect for a warm August evening.
Sale items used: Fresh from Meijer Family Pack Chicken Breasts, California Yellow or White Nectarines, Locally Grown Pascal Celery
Prep time: 35 minutes
Serving note: Use 1 chicken breast (approximately 0.5 lb); assumed purchase weight 0.5 lb from the family pack. Use 1 nectarine (approximately 0.25 lb) and 2 stalks of celery for the salad. Remaining chicken breasts from the family pack can be portioned and frozen for later use.
Friday
Meal: Pan-Seared Atlantic Salmon Portions with Chobani Greek Yogurt Herb Sauce
Description: A fresh Atlantic salmon portion is seared skin-side down in a hot skillet until crispy, then served with a cool, creamy herb sauce made from plain Chobani Greek yogurt, lemon juice, garlic, and fresh herbs. This elegant, naturally gluten-free dinner feels indulgent while staying well within budget for one.
Sale items used: Fresh from Meijer Atlantic Salmon Portions (12 oz.), Chobani Greek Yogurt (4 pk./5.3 oz.)
Prep time: 20 minutes
Serving note: The 12 oz. salmon package contains approximately 2 portions; use 1 portion (about 6 oz.) for this meal and refrigerate or cook the second portion within 1-2 days. Use 1 individual Chobani cup (5.3 oz.) for the herb sauce; the remaining 3 cups in the 4-pack are great for breakfasts or snacks.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Family Pack Chicken Drumsticks (0.5 lb): $0.50
- Campari Tomatoes, 16 oz. (1 container, shared across Monday and Wednesday): $2.99
- Minis Avocados, 6 ct. bag (1 bag): $2.99
- Fresh from Meijer Pork Loin Assorted Chops Bone-in (0.5 lb): $1.00
- Blueberries, pint (1 pint): $3.99
- Certified Angus Beef Ground Chuck (2.5 lb minimum package): $13.23
- Eggland's Best Cage Free White Eggs, 18 ct. (1 carton): $4.99
- Meijer Shredded or Chunk Cheese, 32 oz. (1 bag): $6.49
- Fresh from Meijer Family Pack Chicken Breasts (0.5 lb): $1.15
- California Yellow or White Nectarines (0.25 lb): $0.25
- Locally Grown Pascal Celery (1 bunch): $1.79
- Fresh from Meijer Atlantic Salmon Portions, 12 oz. (1 package): $8.99
- Chobani Greek Yogurt, 4 pk./5.3 oz. (1 pack): $3.99
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (fresh or powder)
- Lemon juice or fresh lemon
- Fresh or dried herbs (such as dill, parsley, or chives for the yogurt sauce)
- Gluten-free chicken broth (small amount for the blueberry pan sauce)
- Butter or dairy-free spread (small amount for the pan sauce)
- Red onion or shallot (optional, for the avocado salsa)
- Gluten-free cooking spray (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh from Meijer Whole Pork Shoulder Butt Roast (Bone in): $1.79/lb
- Pork Shoulder Boneless Country Style Ribs: $3.49/lb
- Certified Angus Beef Ground Chuck (2.5 lb. pkg. or larger): $5.29/lb
- Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins: $2.99/lb
- Fresh from Meijer Family Pack Chicken Breasts (All natural): $2.29/lb
- Fresh from Meijer Family Pack Chicken Drumsticks (All natural): $0.99/lb
- Fresh from Meijer Atlantic Salmon Portions (12 oz.): $8.99
- Fresh from Meijer Atlantic Salmon Mignon (12 oz.): $11.99
- Dietz & Watson Ham, Chicken or Turkey (Deli Dept. only): $9.99/lb
- Dietz & Watson Cheese (Deli Dept. only): $6.59/lb
- Fresh from Meijer Certified Angus Beef Chuck Steak or Roast: $7.99/lb
- Philly Seasoned Shaved Beef Steak (12 oz.) or Certified Angus Beef Shaved Beef Steak (14 oz.): $8.99
- Jennie-O Ground Turkey (3 lb. roll, 90% lean, Fresh): $12.99
- Fresh from Meijer Pork Loin Assorted Chops (Bone in): $1.99/lb
- Fresh from Meijer Pork Loin Center Cut Chops (Bone in): $2.99/lb
- Fresh from Meijer St. Louis Style Spareribs (Fresh, never frozen): $2.99/lb
- Fresh from Meijer Seasoned St. Louis Style Spareribs (Fresh, never frozen): $3.49/lb
- Holten's Chop House Smashed Burgers or Sliders (24-32 oz., Frozen): $9.99
- Johnsonville Fresh Brats (19 oz.): $4.79
- Wright Bacon (24 oz.): $8.99
- Wright Bacon (40 oz.): $14.99
- Frederik's by Meijer Shrimp Ring (16 oz.): $9.99
- Fresh from Meijer 96% Lean Ground Beef (Average weight 1 lb.): $8.49/lb
- Meijer Baby Back BBQ Pork Ribs (24 oz., Fresh): $9.99
Deli and prepared on sale:
- Fresh from Meijer 1 Lb. Pre-Packed Salad (Deli Dept. only): $2.99
- Fresh from Meijer Ultimate or Sugar Cookies (12 ct./10-16 oz.): $3.98
Produce on sale:
- Blueberries (Pint container): $3.99
- California Yellow or White Nectarines: $0.99/lb
- Campari Tomatoes (16 oz.): $2.99
- Locally Grown Large Seedless Watermelon: $4.99 each
- Frederik's by Meijer Autumncrisp Grapes (2 lb. container): $5.49
- Organic Green or Red Seedless Grapes: $2.29/lb
- Sunset Flavor Bombs, Sugar Bombs or Bomb Squad Tomatoes (12 oz.): $4.99
- Minis Avocados (6 ct. bag): $2.99
- Bulk Honeycrisp Apples: $1.99/lb
- Locally Grown Pascal Celery: $1.79 each
- Large Dragon Fruit or Frederik's by Meijer Yellow Dragon Fruit: $3.99
Dairy and eggs on sale:
- Eggland's Best Cage Free White Eggs (18 ct.): $4.99
- Stok Cold Brew Coffee (48 oz.): $5.49
- Kraft Philadelphia Soft Cream Cheese (7-8 oz.): $3.49
- I Can't Believe It's Not Butter (15-16 oz.) or Imperial Spread (45 oz.) or Brummel & Brown Spread (15 oz.): $3.89
- Chobani Greek Yogurt (4 pk./5.3 oz.): $3.99
Bakery and bread on sale:
- Fresh from Meijer Scones (8 ct./15 oz.), Strudel Bites (15 ct./11 oz.) or Mini Danishes (10 ct./12 oz.): $3.99
- Fresh from Meijer 8" Single Layer Carrot Cake (28 oz.): $9.99
- Aunt Millie's English Muffins (6 ct./12 oz.): $1.99
- Sara Lee Half Loaf Bread (12 oz.): $1.99
Pantry on sale:
- Barilla Pasta (12-16 oz.): $1.49
- Clif Kid Zbar (5-6 ct./6.35-7.62 oz.): $4.99
- Chobani Greek Yogurt (4 pk./5.3 oz.): $3.99
- Powerade Sports Drinks (8 pk./12 oz. bottles) or Meijer Purified Water (40 pk./16.9 oz. bottles): $4.99
- Starbucks Coffee (11-12 oz. bag), K-Cups (10 ct.) or Cold Brew (32 oz.): $7.99
- Maxwell House Ground Coffee (23.1-29.3 oz.): $11.99
- Kraft Mac & Cheese (4-5 ct./22-36.25 oz.): $3.99 (final price)
- La Banderita Fajita or Burrito Flour Tortillas (20-22.5 oz.): $2.49
- Heinz Ketchup Easy Squeeze (32 oz.): $3.99
- Seattle's Best Coffee (11-12 oz. bag) or K-Cups (10 ct.): $6.99
- Jif Peanut Butter or Natural Peanut Butter (40 oz.): $6.49 (final price $5.49)
- Kodiak Granola Bars (5-6 ct./1.23-1.59 oz.): $4.99
- GoGo SqueeZ Protein Pouches (4 ct./4 oz.): $6.99
- Nestlé Toll House Morsels (20-24 oz.): $7.99
- Pepperidge Farm Goldfish Bulk (24.3-27.3 oz.) or multipack (20-24 ct./18-20 oz.): $7.99
- Skittles or Starburst Sharing Size Candy (12-15.6 oz.): $4.49
- Slim Jim Snack Size Sticks (14 ct./.28 oz.): $3.49
- Celsius Energy Drinks (12 oz. can): $5.49 (final price)
- Arizona Tea (128 oz.): $3.49
- Capri Sun or Country Time (10 ct./6 oz. pouches): $3.69
- BODYARMOR Sports Drinks (6 pk./16 oz.) or Monster Energy Drinks (4 pk./12 oz.): $6.79
- Meijer Original Crispy Rice Treats (8 ct./6.2 oz.): $1.89
- Meijer Snack Kits (4.5 oz.): $2.49
- Meijer Juice Boxes (8 pk./6.75 oz.): $2.69
- Meijer Family Size Crackers (12-21 oz.): $3.99
- Meijer Fruit Snacks (22 ct./17.6 oz.): $4.99
- Fresh from Meijer Dried or Freeze Dried Fruit (1-9 oz.): $3.99
- Meijer Applesauce Pouches (12 ct./3.2 oz.): $5.99
- Meijer Shells and Cheese (8 ct./19.12 oz.): $5.49
- Meijer Original Frozen Pizza (14.5-16.9 oz.): $2.99
- Meijer Frozen Prepared Chicken (25.5-32 oz.): $4.99
- Meijer Frozen Pasta (19-64 oz.): $3.99
- Meijer Shredded or Chunk Cheese (32 oz.): $6.49
- Frederik's by Meijer Quiche (12 oz.): $5.99
- True Goodness Organic Milk (64 oz.): $3.99
- Nature Valley Bars (5-6 ct./4.59-8.94 oz.) or Fiber One Bars (5-6 ct./5.34-7 oz.): $9.99
- Totino's Frozen Pizza Rolls (100 ct./48.8 oz.): $9.99
- Cascadian Farm Granola (11-16 oz.): $3.99
- Old El Paso Stuffed Nachos (40 ct./17 oz.): $6.99
- Pillsbury Crescents, Cinnamon Rolls or Grands Biscuits (8-16.3 oz.): $3.99
- Cheerios Large Size Protein or Oat Crunch Protein Cereal (11.02-18.2 oz. box): $3.99
- Annie's Organic Fruit Snacks (10 ct./7 oz.): $5.99
- Bisquick Baking Mix (40 oz.): $4.49
- Gardetto's Snack Mix (8-8.6 oz.): $2.49
- Larabar Bars (6 ct./9.6-10.2 oz.): $6.49
Frozen on sale:
- Purple Cow Ice Cream or Frozen Yogurt (48 oz.): $2.79
- Halo Top Ice Cream (16 oz.): $3.99
- Tru Fru Nature's Frozen Fruit (8 oz.): $6.99
- Tyson Prepared Frozen Chicken (18-25 oz.) or State Fair Corn Dogs (21-42.72 oz.): $7.99
- Amy's Entrée or Bowl (8-10.3 oz.): $4.99
- Hillshire Farm Stuffed Croissants or Ciabatta (24-28 oz.) or (2 ct./8-10.74 oz.): $5.49
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$52.35
for 1 person · $52.35 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of August 12, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Meijer.