Meijer Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Skillet-Browned Ground Chuck and Bell Pepper Rice Bowl with Campari Tomatoes
Description: Seasoned ground chuck is browned in a skillet with diced green bell pepper and served over fluffy white rice, topped with sliced Campari tomatoes for a fresh, satisfying bowl. This simple one-pan meal comes together quickly and is naturally gluten-free when served over rice.
Sale items used: Certified Angus Beef Ground Chuck ($5.29/lb), Locally Grown Green Bell Peppers ($0.79 each), Campari Tomatoes ($2.99 for 16 oz.)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of ground chuck for 1 person; 1 green bell pepper diced in; roughly 4 oz of Campari tomatoes sliced on top; serve over 1 cup cooked rice. The 16 oz. container of Campari tomatoes will provide leftovers for snacking or other meals this week.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Beef and Pepper Rice Bowl
- Quick Beef and Pepper Rice Bowls

Tuesday
Meal: Braised Family Pack Chicken Thighs with Cabbage and Celery Hearts
Description: Bone-in chicken thighs are slowly braised in a seasoned broth with shredded green cabbage and sliced celery hearts until tender and flavorful. This hearty, warming dish is completely gluten-free and makes excellent use of budget-friendly sale proteins and produce.
Sale items used: Fresh from Meijer Family Pack Chicken Thighs ($1.49/lb), Locally Grown Green Cabbage ($0.69/lb), Locally Grown Celery Hearts ($2.49 each)
Prep time: 20 minutes prep, 45 minutes braise (65 minutes total)
Serving note: Purchase approximately 0.75 lb of bone-in chicken thighs (roughly 2 thighs) for 1 person; use about 0.5 lb of cabbage shredded; use roughly one-third of the celery hearts bunch, sliced. Make-ahead tip: braise can be started 30 minutes early and held on low heat until ready to serve. Remaining cabbage and celery store well for Friday's meal.
Recipes:
- Crispy Braised Chicken Thighs with Cabbage and Bacon

Wednesday
Meal: Pan-Seared Smithfield Pork Loin Filet with Kraft BBQ Sauce and Sour Cream Mashed Potatoes
Description: A thick slice of Smithfield pork loin filet is pan-seared to a golden crust and finished with a glaze of Kraft BBQ sauce, served alongside creamy mashed potatoes stirred with Meijer sour cream. This restaurant-quality dinner is naturally gluten-free and comes together in under an hour.
Sale items used: Smithfield Pork Loin Filet or Tenderloin ($5.99 for 19.2-27.2 oz.), Kraft BBQ Sauce ($1.49 for 17.5-18 oz.), Meijer Sour Cream ($2.49 for 24 oz.)
Prep time: 15 minutes prep, 30 minutes cook (45 minutes total)
Serving note: The full Smithfield package (19.2-27.2 oz.) is the purchase unit; slice off approximately 6-8 oz. for tonight's dinner and refrigerate or freeze the remainder for another use. Use 2-3 tablespoons of BBQ sauce as a glaze; confirm the specific Kraft BBQ Sauce variety is labeled gluten-free before purchasing. Use 2 tablespoons of sour cream stirred into mashed potatoes made from 2 medium russet potatoes.

Thursday
Meal: Baked Boneless Skinless Chicken Thighs with Classico Tomato Sauce over Rice
Description: Boneless skinless chicken thighs are baked in a baking dish smothered with Classico pasta sauce until juicy and tender, then served over steamed white rice for a comforting Italian-inspired gluten-free dinner. The sauce infuses the chicken with rich tomato flavor while the rice soaks up every drop.
Sale items used: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs ($1.99/lb), Classico Pasta Sauce ($1.99 for 15-24 oz.)
Prep time: 10 minutes prep, 35 minutes bake (45 minutes total)
Serving note: Use approximately 0.5 lb of boneless skinless chicken thighs (roughly 2 thighs) for 1 person; spoon about half the jar of Classico sauce over the chicken before baking and reserve the rest for another use. Serve over 1 cup cooked white rice. Confirm the Classico variety selected is labeled gluten-free, as most are but it is worth checking the label.
Recipes:
- Baked Chicken Thighs in Tomato Sauce
- Easy Baked Chicken and Rice (Gluten Free)

Friday
Meal: Oven-Roasted Whole Chicken with Green Bell Pepper and Cabbage
Description: A whole chicken is seasoned and roasted in the oven alongside wedges of green bell pepper and shredded cabbage that caramelize in the drippings, creating a flavorful one-pan gluten-free feast. For 1 person, roasting a whole chicken means generous leftovers for the weekend, making it a smart and economical end to the week.
Sale items used: Fresh from Meijer Whole Chicken ($1.39/lb), Locally Grown Green Bell Peppers ($0.79 each), Locally Grown Green Cabbage ($0.69/lb)
Prep time: 15 minutes prep, 75-90 minutes roast (90-105 minutes total)
Serving note: A typical whole chicken weighs approximately 4-5 lbs; at $1.39/lb the estimated cost is roughly $5.56-$6.95 - budget for 5 lbs to be safe. Use 1 green bell pepper cut into wedges and about 0.5 lb of cabbage as the roasting bed. Make-ahead tip: season the chicken the night before and refrigerate uncovered for crispier skin; plan for the oven to run about 90 minutes so start by 5:30 PM for a 7 PM dinner. Leftover roasted chicken keeps well for 3-4 days.
Recipes:
- Oven Roasted Whole Chicken with Cabbage

SHOPPING LIST

Buy on sale:
- Fresh from Meijer Family Pack Chicken Thighs, bone-in (0.75 lb): $1.12
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs (0.5 lb): $1.00
- Fresh from Meijer Whole Chicken (5 lbs): $6.95
- Certified Angus Beef Ground Chuck (0.5 lb): $2.65
- Smithfield Pork Loin Filet or Tenderloin (1 package): $5.99
- Locally Grown Green Bell Peppers (x2): $1.58
- Locally Grown Green Cabbage (1 lb total): $0.69
- Locally Grown Celery Hearts (x1): $2.49
- Campari Tomatoes (1 package, 16 oz.): $2.99
- Classico Pasta Sauce (1 jar): $1.99
- Kraft BBQ Sauce (1 bottle): $1.49
- Meijer Sour Cream (1 container, 24 oz.): $2.49

Pantry staples needed:
- White rice (long grain, for Monday, Thursday, and as a side option)
- Russet potatoes (for Wednesday mashed potatoes)
- Olive oil or neutral cooking oil (for searing and roasting)
- Garlic (fresh or powder)
- Onion powder
- Salt and black pepper
- Paprika or your preferred seasoning blend
- Chicken broth or water (for Tuesday braise)
- Butter (for mashed potatoes)