Meijer Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week's plan leans on Meijer's sale prices to stretch two cuts of pork across your Monday and Wednesday dinners, starting with a slow-braised bone-in pork shoulder butt roast (just $3.58) that turns fall-apart tender alongside roasted potatoes and onions, then a quicker bone-in pork loin chop dinner ($3.98) on Wednesday with more roasted potatoes and sauteed celery. Tuesday and Thursday both put Baby Petite Carrots to work, first in a fast chicken strip stir-fry, then in a ground sirloin skillet with canned vegetables, so that one $1.69 bag of carrots covers two nights without waste. Friday keeps things light and low-effort with pan-seared Latitude 45 smoked salmon served over rice with canned vegetables, a nice change of pace after a week of heartier meals. All of it is naturally gluten-free, and the ingredient list is kept tight on purpose, with onions, potatoes, carrots, and canned vegetables doing double duty across multiple nights so nothing sits unused in your fridge.
5-DAY MEAL PLAN
Monday
Meal: Braised Pork Shoulder with Roasted Potatoes and Onions
Description: Bone-in pork shoulder butt roast is slow-braised until fall-apart tender, then served with roasted potatoes and onions. A simple, hearty one-pan dinner.
Sale items used: Fresh from Meijer Whole Pork Shoulder Butt Roast Bone in, Russet Potatoes 5 lb. bag, Yellow Onions 3 lb. bag
Prep time: 20 minutes active, 3 hours braise
Serving note: 2 lbs pork shoulder butt roast, 1.5 lbs potatoes, 1 medium onion, for 4 people. Make-ahead note: braise can be started in the morning or the night before to fit the 60-minute active-prep rule.
Recipes:
- Braised Pork Shoulder Recipe
- Braised Pork Shoulder
- Slow Cooker Pork Shoulder
Tuesday
Meal: Chicken Strip Stir-Fry with Carrots and Onions
Description: Thin-sliced chicken breast strips are quickly stir-fried with carrots and onions in a hot skillet, served over rice. A fast, colorful weeknight dinner.
Sale items used: Tyson Trimmed & Ready Fresh Chicken Breasts, Thin Sliced Breasts (Strips), Baby Petite Carrots, Yellow Onions 3 lb. bag
Prep time: 25 minutes
Serving note: 2 lbs chicken strips, 6 oz carrots (half of package), 1/2 onion, for 4 people, served over rice (pantry staple).
Recipes:
- Gluten-Free Chicken Stir-Fry
- Gluten Free Chicken Stir Fry
- Quick and Easy Gluten-Free Stir Fry
Wednesday
Meal: Pan-Seared Pork Loin Chops with Roasted Potatoes and Celery
Description: Bone-in pork loin chops are pan-seared until golden, paired with roasted potatoes and sauteed celery. A simple, classic weeknight plate.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops Bone in, Russet Potatoes 5 lb. bag, Locally Grown Pascal Celery
Prep time: 35 minutes
Serving note: 2 lbs pork loin chops, 1.5 lbs potatoes, 1 stalk bunch celery, for 4 people.
Recipes:
- Pan Seared Pork Chops
- Easy Pan Seared Pork Chops
- Pan Seared Pork Chops
Thursday
Meal: Ground Sirloin and Carrot Skillet
Description: Ground sirloin is browned in a skillet with carrots and canned vegetables, then served over rice for a quick, savory dinner.
Sale items used: Certified Angus Beef 90% Lean Ground Sirloin, Baby Petite Carrots, Meijer Canned Vegetables
Prep time: 30 minutes
Serving note: 1.5 lbs ground sirloin, 6 oz carrots (remaining half of package), 1 can (14.5-15.25 oz) Meijer Canned Vegetables, for 4 people, served over rice (pantry staple).
Recipes:
- One-Pan Ground Beef and Potatoes Skillet in 30 Minutes
- Ground Beef and Cabbage Recipe
- Ground Beef Skillet (Low Carb and Gluten Free)
Friday
Meal: Pan-Seared Smoked Salmon with Canned Vegetables and Rice
Description: Smoked salmon fillets are gently pan-seared and served alongside canned vegetables and rice for a light, quick finish to the week.
Sale items used: Latitude 45 Smoked Salmon, Meijer Canned Vegetables
Prep time: 20 minutes
Serving note: 2 packages (4-6 oz each) smoked salmon, 1 can (14.5-15.25 oz) Meijer Canned Vegetables, for 4 people, served over rice (pantry staple).
Recipes:
- Pan-Fried Salmon with Vegetable Rice
- Quick Smoked Salmon Rice Bowls
- Smoked Salmon Rice Bowl
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Whole Pork Shoulder Butt Roast Bone in (2 lbs): $3.58
- Russet Potatoes 5 lb. bag (1 bag): $2.49
- Yellow Onions 3 lb. bag (1 bag): $2.49
- Tyson Trimmed & Ready Fresh Chicken Breasts, Thin Sliced Breasts (2 lbs): $9.98
- Baby Petite Carrots 12 oz (1 package): $1.69
- Fresh from Meijer Pork Loin Assorted Chops Bone in (2 lbs): $3.98
- Locally Grown Pascal Celery (1 each): $1.69
- Certified Angus Beef 90% Lean Ground Sirloin (1.5 lbs): $13.49
- Meijer Canned Vegetables 14.5-15.25 oz (2 cans): $1.38
- Latitude 45 Smoked Salmon 4-6 oz (2 packages): $11.98
Pantry staples needed:
- Rice (gluten-free)
- Cooking oil
- Salt, pepper, and general seasonings
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Bulk Honeycrisp Apples: $1.49/lb
- 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 Top Sirloin Steak: $10.99/lb
- Certified Angus Beef 90% Lean Ground Sirloin: $8.99/lb
- 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
- Tyson Trimmed & Ready Fresh Chicken Breasts, Thin Sliced Breasts, Strips or Tenderloins: $4.99/lb
- Smithfield Bacon 12 oz: $3.99 each
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $10.49/lb
- Dietz & Watson Cheese: $7.49/lb
- Fresh from Meijer St. Louis Style Spareribs: $2.99/lb
- Fresh from Meijer Pork Spareribs Fresh, never frozen: $2.79/lb
- Butterball Boneless Turkey Breast 48 oz. Frozen: $11.99 each
- Meijer Meatballs 20-32 oz. Frozen: $5.99 each
- Meijer Stuffed Chicken Breasts 30 oz. Frozen: $9.99 each
- Select Big Shoulders Smokehouse Meals 16 oz: $7.99 each
- Latitude 45 Smoked Salmon 4-6 oz: $5.99 each
Deli and prepared on sale:
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $10.49/lb
- Fresh from Meijer Ultimate or Sugar Cookies 20 ct./17-26 oz: $6.29 each
- Herdez or Wholly Guacamole 8 oz: $4.99 each
- Land O'Lakes Cheese or Eckrich Ham: $5.99/lb
Produce on sale:
- Locally Grown Pascal Celery: $1.69 each
- Organic Green or Red Seedless Grapes: $2.29/lb
- Large Dragon Fruit: $2.99 each
- Russet Potatoes 5 lb. bag or Yellow Onions 3 lb. bag: $2.49 each
- Baby Petite Carrots 12 oz: $1.69 each
- Gourmet Caramel Apple 1 ct: $5.99 each
- Mini Seedless Watermelons Each or Clementine Mandarins or Cara Cara Oranges 3 lb. bag: $3.99 each
- Frederik's by Meijer Autumncrisp Grapes 2 lb. container: $5.99 each
Dairy and eggs on sale:
- Fairlife Ultra-Filtered Milk 52 oz: $4.99 each
- Horizon Organic or DHA Milk Half gallon: $5.49 each
- Almond Breeze Almondmilk 64 oz. or Planet Oat Oatmilk 52 oz. Refrigerated: $2.49 each
- Kraft Philadelphia Soft Cream Cheese 7-8 oz: $3.49 each
- Kraft Singles 14.7-16 oz: $4.49 each
- I Can't Believe It's Not Butter 15-16 oz. or 8 oz. spray or Brummel & Brown Spread 15 oz: $3.89 each
Bakery and bread on sale:
- Fresh from Meijer Ultimate or Sugar Cookies 20 ct./17-26 oz: $6.29 each
- Simple Joys Sliced Iced Cake 14.1 oz: $4.99 each
- 8" German Chocolate Cake 40 oz: $9.99 each
- Sara Lee Bread 20 oz: $2.99 each
- Thomas' Bagels 6 ct./18-20 oz: $3.99 each
- Pepperidge Farm Goldfish Multipack 20-24 ct./18-20 oz: $8.99 each
- Pepperidge Farm Farmhouse Bread 22-24 oz. or Whole Grain Bread 24 oz: $3.79 each
- Pretzel Crisps 14 oz. Deli Dept. only: $5.89 each
- Pepperidge Farm Pirouette 13.5 oz: $5.99 each
- Meijer Breakfast Croissants or Biscuits 4 ct./14.2-17.9 oz: $6.49 each
- Meijer Frozen Texas Toast or Garlic Bread 10.5-16 oz: 3 for $1.99
- Entenmann's Little Bites or Mini Cakes 8.25-12.25 oz: $3.99 each
Pantry on sale:
- Rao's Pasta Sauce 15 or 24 oz: $5.99 each
- Kraft Mayo 30 oz: $2.99 each
- Gimme Seaweed Snacks 1.02-1.05 oz: $4.99 each
- Kind Protein Bars 6 ct./7.4-10.58 oz., Healthy Grains Clusters 11 oz. or Protein Max Granola 9 oz: $3.99 each
- Meijer Ground Coffee 24.2-30.5 oz. canister: $11.99 each
- Ghirardelli Brownie Mix 16-20 oz: $3.99 each
- Mott's Applesauce 12 ct./3.2 oz. or Fruit Smoothie Pouches 8 ct./4.2 oz: $6.99 each
- Brach's Candy Corn 20 oz: $4.99 each
- Hershey's Party Size Bagged Candy 23.8-39 oz: $14.99 each
- Twizzlers Licorice or Jolly Rancher Ropes 10-16 oz: $3.99 each
- Nerds Gummy Clusters or Trolli or Black Forest Gummies 18.5-28.8 oz: $7.49 each
- Halloween Snack Size Chocolate Bag 6.8-11.6 oz: $5.79 each
- Log Cabin Syrup 24 oz: $2.99 each
- Meijer Salsa 15.5 oz. or Queso 23 oz: $2.99 each
- Meijer BBQ Sauce 18 oz: $1.89 each
- Meijer Canned Vegetables 14.5-15.25 oz: $0.69 each
- Meijer Peanut Butter 28 oz. Creamy or crunchy: $2.99 each
- Meijer Purified Drinking Water 40 pk./16.9 oz. bottles: $3.99 each
- La Croix Sparkling Water 12 pk./12 oz. cans: $5.49 each
- oHy Sparkling Water 8 pk./12 oz. cans or FIJI Natural Artesian Water 6 pk./16.9 oz. bottles: $5.99 each
- Maison Perrier French Kiss Sparkling Juice Beverages 6 pk./11.15 oz. cans: $5.49 each
- vitaminwater 6 pk./16.9 oz. bottles or Clearly Canadian or Clearly Zero Sparkling Water Beverages 6 pk./12 oz. cans: $6.49 each
- V8 Splash 64 oz: $1.99 each
- Capri Sun 30 ct./6 oz. pouches: $8.99 each
- Monster Energy Drinks 12 pk./16 oz. cans or Bai Antioxidant Beverages 6 pk./14 oz. bottles or La Colombe Coffee Beverages 4 pk./9 oz. cans or NOS Original 12 pk./16 oz.: $21.99 each
- Glaceau vitaminwater 20 oz. bottle, BODYARMOR Sports Drink 16 oz. bottle or POWERADE 28 oz. bottle: $0.89 each
- Dasani Drinking Water 24 pk./16.9 oz. bottles: $3.49 each
- Coca-Cola Imports 4 pk./12 oz: $4.99 each
Frozen on sale:
- Totino's Frozen Pizza Rolls 100 ct./48.8 oz: $9.99 each
- Tombstone Frozen Pizza 17.2-27 oz: $4.49 each
- Protein Pints Ice Cream 16 oz: $2.99 each
- Snickers, Twix or Milky Way Ice Cream Bars 9.5-12 oz: $4.49 each
- Haagen-Dazs Ice Cream 9-14 oz: $3.99 each
- Nestlé Drumstick or Dipped Cones 5-20 ct./13.8-37.5 oz: $4.99 each
- Meijer Frozen Skillet Meals 20-21 oz: $2.99 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.
$52.75
for 4 people · $13.19 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of September 09, 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.