Meijer Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Assorted Chops with Creamer Potatoes and Baby-Cut Carrots
Description: Two bone-in pork loin assorted chops are seasoned and seared in a hot skillet until golden and juicy, then rested while the sides finish cooking. Little Potato Company creamer potatoes are halved and pan-roasted alongside tender baby-cut carrots for a simple, satisfying gluten-free weeknight dinner.
Sale items used: Pork Loin Assorted Chops ($1.49/lb), The Little Potato Company Creamer Potatoes ($2.49 with Buy 5), Baby-Cut Carrots ($1.29/bag)
Prep time: 35 minutes
Serving note: Purchase approximately 1.5 lbs of pork loin assorted chops (2 chops, roughly 0.75 lb each) at $1.49/lb for a total of about $2.24; use half a 1.5 lb bag of creamer potatoes per serving; use half the 1 lb bag of carrots and save the rest for snacking or Thursday's meal.
Recipes:
- Pan-Fried Pork Chops - No Flour and Low Carb Pork Chop Recipe
- Garlic & Herb Skillet Pork Chops
Tuesday
Meal: Skillet Ground Turkey and Mushroom Rice Bowl with Cherubs Tomatoes
Description: Jennie-O ground turkey is browned in a skillet with sliced white mushrooms, garlic, and gluten-free seasonings, then served over Ben's Original Ready Rice for a quick and hearty bowl. Halved Cherubs tomatoes are stirred in at the end for a fresh, bright finish that keeps everything light and gluten-free.
Sale items used: Jennie-O 93% Lean Ground Turkey ($2.99 with Buy 5), True Goodness Organic Whole or Sliced White Mushrooms ($2.19 with Buy 5), Ben's Original Ready Rice ($1.99), Cherubs Tomatoes ($2.69 with Buy 5)
Prep time: 25 minutes
Serving note: One 16 oz package of ground turkey serves 2 generously; use one package of sliced mushrooms; one pouch of Ben's Ready Rice splits evenly between 2 bowls; use roughly half the Cherubs tomato container and save the rest for Thursday.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Gluten Free Ground Turkey Fried Rice Recipe
- Teriyaki Turkey Rice Bowls
- Gluten Free Korean Ground Turkey and Rice Bowl
Wednesday
Meal: Baked Chicken Wings with Sweet Baby Ray's BBQ Sauce and Round White Potatoes
Description: Fresh chicken wings are patted dry, seasoned with salt, pepper, and garlic powder, then baked at 425 degrees until crispy and cooked through, finished with a glaze of Sweet Baby Ray's BBQ sauce. Round white potatoes are cubed and roasted on the same sheet pan for an easy, crowd-pleasing gluten-free meal.
Sale items used: Fresh from Meijer Family Pack Chicken Wings ($2.79/lb), Sweet Baby Ray's BBQ or Dipping Sauce ($0.99 with Buy 5), Round White Potatoes ($3.99/5 lb bag)
Prep time: 55 minutes
Serving note: Purchase approximately 2 lbs of chicken wings (about 8 to 10 pieces) at $2.79/lb for a total of about $5.58; use 4 to 5 medium potatoes from the 5 lb bag and save the remainder for Friday; total oven time is about 45 minutes so preheat early and prep potatoes while wings rest.
Recipes:
- Gluten-Free Chicken Wings
Thursday
Meal: Stovetop Pork Spareribs Braised with Swanson Broth, Vidalia Onion, and Cherubs Tomatoes
Description: A half-rack of pork spareribs is cut into individual ribs and braised low and slow on the stovetop in Swanson chicken broth with sliced Vidalia onion and Cherubs tomatoes until fall-off-the-bone tender. This hands-off braise is naturally gluten-free and builds a rich, savory cooking liquid that doubles as a light sauce for serving.
Sale items used: Fresh from Meijer Pork Spareribs ($2.79/lb), Swanson Broth ($0.99 with Buy 5), Bulk Vidalia or Sweet Onions ($1.29/lb), Cherubs Tomatoes (already purchased Tuesday)
Prep time: 20 minutes active, 90 minutes total
Serving note: Purchase approximately 2 lbs of pork spareribs at $2.79/lb for a total of about $5.58, which yields 2 generous portions; use 1 can of Swanson broth; use about 0.5 lb of Vidalia onion at $1.29/lb for about $0.65; use the remaining Cherubs tomatoes from Tuesday; because total cook time is about 90 minutes, start the braise no later than 5:30 pm for a 7:00 pm dinner.
Recipes:
- Braised Country Style Pork Ribs
- gluten-free braised and glazed pork spare ribs easily made in the oven
- Mom's Best Braised Pork Ribs
Friday
Meal: Pan-Seared Black Pearl Atlantic Salmon Burgers with Minis Avocados and Kraft Shredded Cheese over Round White Potatoes
Description: Two Black Pearl Atlantic salmon burgers are seared in a skillet until golden and heated through, then served over a bed of smashed and seasoned round white potatoes with sliced mini avocados and a sprinkle of Kraft shredded cheese. The combination of creamy avocado and melted cheese over the flaky salmon and fluffy potatoes makes for a restaurant-quality gluten-free dinner at home.
Sale items used: Black Pearl Atlantic Salmon Burgers ($4.99 each), Minis Avocados ($2.99/6 ct bag), Kraft Shredded or Chunk Cheese ($2.99 with Buy 5), Round White Potatoes (already purchased Wednesday)
Prep time: 30 minutes
Serving note: Purchase 2 individual salmon burgers at $4.99 each for a total of $9.98; use 2 to 3 mini avocados from the 6-count bag and enjoy the rest as snacks; use about 1/4 cup of shredded cheese per person; use the remaining potatoes from the Wednesday bag.
Recipes:
- Easy Salmon Burgers (Gluten-Free)
- Gluten Free Salmon Burgers
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Pork Loin Assorted Chops (1.5 lbs): $2.24
- The Little Potato Company Creamer Potatoes (x1 bag, Buy 5 price): $2.49
- Baby-Cut Carrots (x1 bag): $1.29
- Jennie-O 93% Lean Ground Turkey (x1 package, Buy 5 price): $2.99
- True Goodness Organic Sliced White Mushrooms (x1 package, Buy 5 price): $2.19
- Ben's Original Ready Rice (x1 pouch): $1.99
- Cherubs Tomatoes (x1 container, Buy 5 price): $2.69
- Fresh from Meijer Family Pack Chicken Wings (2 lbs): $5.58
- Sweet Baby Ray's BBQ Sauce (x1 bottle, Buy 5 price): $0.99
- Round White Potatoes (x1 bag, 5 lbs): $3.99
- Fresh from Meijer Pork Spareribs (2 lbs): $5.58
- Swanson Broth (x1 can, Buy 5 price): $0.99
- Bulk Vidalia or Sweet Onions (0.5 lbs): $0.65
- Black Pearl Atlantic Salmon Burgers (x2): $9.98
- Minis Avocados (x1 bag, 6 ct): $2.99
- Kraft Shredded or Chunk Cheese (x1 bag, Buy 5 price): $2.99
Pantry staples needed:
- Olive oil or cooking oil for searing and roasting
- Salt and black pepper
- Garlic powder
- Onion powder
- Paprika
- Dried herbs such as thyme or rosemary for the pork chops and ribs
- Soy sauce substitute if desired (use gluten-free tamari for the turkey bowl)
- Cooking spray for the sheet pan
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Fresh from Meijer Family Pack Chicken Wings: $2.79/lb
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins: $3.99/lb
- Pork Loin Assorted Chops: $1.49/lb
- Fresh from Meijer Pork Loin Center Cut Chops: $2.49/lb
- Fresh from Meijer Pork Spareribs: $2.79/lb
- Certified Angus Beef Boneless Ribeye Steak: $14.99/lb
- Black Pearl Atlantic Salmon Burgers: $4.99 each
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $9.99/lb
- Dietz & Watson Cheese: $6.99/lb
- Hillshire Farm Ultra Thin Lunch Meat: $5.99 each
- Eckrich 2 Pc. Sausage Ropes, Smok-Y Links or Li'l Smokies: $2.29 each, Buy 5 for $1.29 each
- Bob Evans Breakfast Sausage Roll, Links or Patties: $3.19 each, Buy 5 for $2.19 each
- Oscar Mayer Bacon: $5.49 each, Buy 5 for $4.49 each
- Oscar Mayer Deli Fresh Lunch Meat: $2.99 each, Buy 5 for $1.99 each
- Wright Smoked Sausage Links or Ropes: $5.49 each
- Certified Angus Beef Brisket Whole: $5.49/lb
- Fresh from Meijer Pork Belly Half: $3.99/lb
- Meijer ¼ Pound Beef Burgers: $10.99 each
- Holten's Party Pack Burgers: $24.99 each
- Frederik's by Meijer Boneless Quarter Ham: $9.99 each
- Frederik's by Meijer Certified Angus Beef Burgers: $12.99 each
Produce on sale:
- California Green or Black Seedless Grapes: $1.99/lb
- California Yellow Peaches: $1.99/lb
- Mandarin or Cara Cara Oranges: $3.99 for 3 lb. bag
- Locally Grown Large Seedless Watermelon: $4.99 each
- Bulk Vidalia or Sweet Onions: $1.29/lb
- Locally Grown Bulk Rave Apples: $0.99/lb
- Minis Avocados: $2.99 for 6 ct. bag
- Large Sweet Golden Pineapple: $1.99 each
- Round White Potatoes: $3.99 for 5 lb. bag
- The Little Potato Company Creamer Potatoes: $3.49 each, Buy 5 for $2.49 each
- True Goodness Organic Whole or Sliced White Mushrooms: $3.19 each, Buy 5 for $2.19 each
- Cherubs Tomatoes: $3.69 each, Buy 5 for $2.69 each
- Baby-Cut Carrots: $1.29 for 1 lb. bag
Dairy and eggs on sale:
- Kraft Shredded or Chunk Cheese: $3.99 each, Buy 5 for $2.99 each
- Hudsonville Ice Cream: $3.99 each, Buy 5 for $2.99 each
- Dean's Dip: $1.49 each, Buy 5 for $0.99 each
- Daisy Sour Cream: $2.69 each, Buy 5 for $1.69 each
- Dannon Light & Fit or Oikos Greek Yogurt: $2.99 each, Buy 5 for $1.99 each
- Sargento Natural Cheese Slices: $2.49 each, Buy 5 for $1.49 each
- Sargento String Cheese or Cheese Sticks: $2.99 each, Buy 5 for $1.99 each
- Stok Cold Brew Coffee: $4.99 each, Buy 5 for $3.99 each
- Bomb Pop or Gummi Pops: $2.49 each, Buy 5 for $1.49 each
- Breyers Ice Cream or Klondike Ice Cream Bars: $2.99 each, Buy 5 for $1.99 each
- Halo Top Ice Cream: $2.99 each, Buy 5 for $1.99 each
- Land O'Lakes Butter Sticks or Spread: $2.99 each
- Jonny Pops Frozen Fruit & Cream Bars: $4.99 each
Bakery and bread on sale:
- Aunt Millie's Stadium Buns: $1.99 each
- St. Pierre Brioche Bread Hamburger or Hot Dog Buns: $2.49 each, Buy 5 for $1.49 each
- Pretzel Crisps: $2.49 each, Buy 5 for $1.49 each
- Ball Park Buns: $1.99 each, Buy 5 for $0.99 each
- Pepperidge Farm Classic or Farmhouse Buns: $2.69 each, Buy 5 for $1.69 each
- Dave's Killer Bread Organic Bread: $5.49 each, Buy 5 for $4.49 each
- Pop Secret Microwave Popcorn or Snack Pack: $2.79 each, Buy 5 for $1.79 each
- Hostess Multipack: $2.49 each, Buy 5 for $1.49 each
- Entenmann's Little Bites: $3.69 each, Buy 5 for $2.69 each
- Fresh from Meijer 3 Lb. Prepacked Salad: $6.99 each
- Fresh from Meijer Bagels: $9.99 each
- 8" German Chocolate Cake: $9.99 each
- Meijer White or Wheat Split Top Bread: $1.89 each
Pantry on sale:
- Heinz Ketchup Easy Squeeze or Simply Ketchup: $2.99 each, Buy 5 for $1.99 each
- Simply or Minute Maid Drinks or Gold Peak Tea: $1.99 each
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products: 6 pk./16.9 oz. bottles, $3.99 each, Buy 5 for $2.99 each
- Frederik's by Meijer Coffee or Pods: $7.99 each
- Starbucks Refreshers or Cold Brew Concentrate: $8.99 each
- Ben's Original Ready Rice: $1.99 each
- Wonderful No Shell Pistachios: $3.49 each
- Orville Redenbacher's Microwave Popcorn: $3.49 each
- Kraft Salad Dressing: $1.99 each, Buy 5 for $0.99 each
- Kraft Miracle Whip or Squeeze: $4.49 each, Buy 5 for $3.49 each
- Kraft Mac & Cheese: $8.99 each, Buy 5 for $7.99 each
- Folgers Ground Coffee: $10.99 each, Buy 5 for $9.99 each
- Sweet Baby Ray's BBQ or Dipping Sauce: $1.19 each, Buy 5 for $0.99 each
- Prego Pasta Sauce or Minute Rice: $2.99 each, Buy 5 for $1.99 each
- Swanson Broth: $1.29 each, Buy 5 for $0.99 each
- Pace Salsa or Picante Sauce or Queso Dip: $2.79 each, Buy 5 for $1.79 each
- Mission Burrito or Taco Tortillas: $3.79 each, Buy 5 for $2.79 each
- Kellogg's Frosted Mini Wheats or Nutri Grain Bars: $1.99 each, Buy 5 for $0.99 each
- Quaker Chewy or Chewy Dipps Granola Bars: $3.89 each, Buy 5 for $2.89 each
- Nature Valley Bars or Betty Crocker Fruit Gushers or Fruit Snacks: $4.49 each, Buy 5 for $3.49 each
- Clif Bar Energy Bars: $4.49 each, Buy 5 for $3.49 each
- Joy Waffle Cones or Bowls: $3.19 each, Buy 5 for $2.19 each
- General Mills Honey Nut Cheerios or Post Fruity Pebbles or Honey Bunches of Oats: $3.49 each
- Hormel Mary Kitchen Hash: $2.79 each, Buy 5 for $1.79 each
- Swanson Chunk White Chicken Breast: $2.99 each, Buy 5 for $1.99 each
- GoGo squeeZ Pouches or Yogurtz: $11.49 each, Buy 5 for $10.49 each
- Jack Link's Jerky: $4.49 each, Buy 5 for $3.49 each
- Tillamook Jerky: $11.89 each, Buy 5 for $10.89 each
- Old Wisconsin Meat Sticks: $11.99 each, Buy 5 for $10.99 each
- Pepperidge Farm Goldfish Crackers or Crisps: $1.79 each, Buy 5 for $0.99 each
- LAY'S Potato Chips, Poppables or Tostitos Cantina Tortilla Chips: $1.99 each, Buy 5 for $0.99 each
- On The Border Tortilla Chips: $2.29 each, Buy 5 for $1.29 each
- Snyder's Pretzels or Pieces: $1.99 each, Buy 5 for $0.99 each
- Cape Cod or Kettle Brand Potato Chips: $1.99 each, Buy 5 for $0.99 each
- Town House Crackers or Cheez-It Crackers: $2.79 each, Buy 5 for $1.79 each
- Chex Mix, Bugles or Gardetto's: $2.89 each, Buy 5 for $1.89 each
- Quest Protein Chips: $5.59 each, Buy 5 for $4.59 each
- Frito-Lay Multipack: $8.99 each, Buy 5 for $7.99 each
- Ritz Crackers: $4.29 each, Buy 5 for $3.29 each
- Oreo Cookies or Chips Ahoy Cookies: $4.29 each, Buy 5 for $3.29 each
- Pepperidge Farm Cookies: $3.89 each, Buy 5 for $2.89 each
- Lance Crackers or Archway Cookies: $2.79 each, Buy 5 for $1.79 each
- Hershey's Share Size Bagged Candy: $4.49 each, Buy 5 for $3.49 each
- M&M's or Mars Party Size Bagged Candy: $13.99 each, Buy 5 for $12.99 each
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products: $3.99 each, Buy 5 for $2.99 each
- V8 Fusion Plus Energy, Vegetable Juice or 100% Vegetable Juice: $3.99 each, Buy 5 for $2.99 each
- Sparkling Ice Flavored Sparkling Water or Hint: $11.99 each, Buy 5 for $10.99 each
- Starbucks Frappuccino, Nitro, Protein Coffee or Double Shot Coffee or Pink Drink or Paradise Drink: $2.19 each, Buy 5 for $1.19 each
- Powerade Power water: $3.99 each, Buy 5 for $2.99 each
- Propel Fitness Water: $4.49 each, Buy 5 for $3.49 each
- BODYARMOR Sports Drinks or Bubblr Sparkling Water: $5.49 each, Buy 5 for $4.49 each
- Pure Leaf Brewed Tea or Gold Peak Tea: $5.99 each, Buy 5 for $4.99 each
- Meijer Electrolyte or Alkaline Water or Core Hydration: $5.99 each, Buy 5 for $4.99 each
- Gatorade Sports Drinks: $6.99 each, Buy 5 for $5.99 each
- smartwater: $8.99 each, Buy 5 for $7.99 each
- Alani Nu Energy Drinks Variety Pack: $19.89 each, Buy 5 for $18.89 each
- Chi-Chi's Salsa: $0.99 each, Buy 5 for $0.99 each
- Wholly Guacamole: $2.29 each, Buy 5 for $1.29 each
- Planters Peanuts: $1.99 each, Buy 5 for $0.99 each
- Spam Lunch Meat: $3.19 each, Buy 5 for $2.19 each
- Skippy Peanut Butter: $4.99 each, Buy 5 for $3.99 each
- Hormel Black Label, Natural Choice or Oven Ready Bacon: $4.99 each, Buy 5 for $3.99 each
- Hormel Fully Cooked Bacon or Pepperoni: $2.89 each, Buy 5 for $1.89 each
- Jennie-O 93% Lean Ground Turkey: $3.99 each, Buy 5 for $2.99 each
- Hormel Gatherings Snack Tray: $6.99 each, Buy 5 for $5.99 each
- Hellmann's Mayonnaise or Squeeze Bottle: $4.49 each
- Creamette Pasta: $1.29 each
- Malt-O-Meal Bagged Cereal: $4.99 each
- Lifesavers Sharing Size Wint-O-Green or Pep-O-Mint Breath Mints Bagged Candy: $4.79 each
- Welch's Fruit Snacks: $6.99 each
- Dove Large Bag Chocolate: $8.99 each
- Skittles or M&M's Pop'd Freeze Dried Candy: $5.99 each
- Capri Sun or Country Time: $3.69 each
- Tate's Cookies or Nabisco Multipack: $4.99 each
- Monster Energy Drinks, Bang or Reign Energy Drinks, or Java Monster Energy Drinks: $7.99 each
- Meijer Peanut Butter or Grape Jelly: $1.89 each
- Meijer Strawberry Preserves or Seedless Jam: $1.89 each
- Meijer Applesauce: $1.89 each
- Meijer Chewy Dipped or Chewy Granola Bars or Crispy Rice Treats: $1.99 each
- Meijer Trail Mix: $5.99 each
- Meijer Potato Chips Variety Pack: $7.99 each
Frozen on sale:
- Checkers/Rally's Famous Fries, Arby's Curly Fries or Nathan's Onion Rings: $3.29 each, Buy 5 for $2.29 each
- Totino's Frozen Pizza Rolls: $3.99 each, Buy 5 for $2.99 each
- Smucker's Uncrustables Sandwiches: $8.49 each, Buy 5 for $7.49 each
- Jimmy Dean Frozen Breakfast Sandwiches, Skillets or Burritos: $4.99 each, Buy 5 for $3.99 each
- DiGiorno Stuffed Crust Pizza: $7.99 each, Buy 5 for $6.99 each
- Just Bare Frozen Prepared Chicken: $8.99 each, Buy 5 for $7.99 each
- El Monterey Taquitos: $6.99 each, Buy 5 for $5.99 each
- Bibigo Potstickers, Dumplings, Wontons or Fried Rice: $5.49 each, Buy 5 for $4.49 each
- Pillsbury Frozen Toaster Strudel or Scrambles: $1.99 each, Buy 5 for $0.99 each
- Meijer Frozen Appetizers: $6.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$49.62
for 2 people · $24.81 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of August 26, 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.