Meijer Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week at Meijer, you get five dinners built around sale proteins, starting with pork chops on Monday at $2.99 and chicken wings on Tuesday at $5.58 for 2 lbs. Pork appears twice (chops Monday, back ribs Thursday) and chicken appears twice (wings Tuesday, tenderloins Friday), while the ground chuck rice bowls on Wednesday keep the middle of the week quick at 25 minutes. Broccoli, bell peppers, cucumbers and BBQ sauce each get used on more than one night, so you buy them once and stretch them across the week. To keep everything gluten-free, check the labels on the BBQ sauce, rice and salsa at the shelf, and make sure the tamari in your pantry is a gluten-free one before Friday's stir-fry. Thursday's ribs need 2 hours 15 minutes, so bake them the night before if that evening is busy.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Loin Assorted Chops with Roasted Red Potatoes and Broccoli
Description: Pork chops are seared in a skillet until browned, then served beside oven-roasted red potatoes and broccoli. Simple salt, pepper and garlic seasoning keeps it quick and gluten-free.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops, Yellow or Red Potatoes, Broccoli Crowns
Prep time: 40 minutes
Serving note: 1.5 lbs pork chops, 1 bag Yellow or Red Potatoes, 2 Broccoli Crowns (1 pack of the 2 for $3.00 deal).
Recipes:
- Easy Pan Seared Pork Chops
- Sheet-Pan Boneless Pork Chops With Broccoli
- Sheet Pan Pork Chops with Potatoes and Broccoli
Tuesday
Meal: Baked BBQ Chicken Wings with Roasted Sweet Potatoes
Description: Chicken wings are baked at high heat until crisp, then tossed in Kraft BBQ Sauce or Bullseye BBQ Sauce (check the label for a gluten-free version). Sweet potato wedges roast on the same schedule and a cucumber side cools things down.
Sale items used: Fresh from Meijer Family Pack Chicken Wings, Kraft BBQ Sauce or Bullseye BBQ Sauce, Bulk Sweet Potatoes, Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers
Prep time: 50 minutes
Serving note: 2 lbs wings, 1 bottle BBQ sauce, 2 lbs sweet potatoes, 2 cucumbers from the 4 for $5.00 deal (use the other 2 on Thursday).
Recipes:
- Chipotle Roasted Chicken Wings and Sweet Potatoes
- BBQ Chicken Stuffed Sweet Potatoes
- BBQ Chicken Stuffed Sweet Potatoes (Paleo-Friendly)
Wednesday
Meal: Skillet Ground Chuck and Bell Pepper Rice Bowls
Description: Ground chuck is browned in a skillet with sliced bell peppers and onion, then spooned over warmed rice with salsa. Top with shredded cheese for a quick bowl dinner.
Sale items used: Certified Angus Beef Ground Chuck, Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers, Meijer Heat & Eat Rice, Frederik's by Meijer Salsa, Meijer Shredded, Sliced or Chunk Cheese
Prep time: 25 minutes
Serving note: 1.5 lbs ground chuck, 2 bell peppers (from the 4 for $5.00 deal, bought as 2 sets of 4 total across the week), 3 Heat & Eat Rice packs, 1 jar salsa, 1 shredded cheese bag. Check the rice and salsa labels for gluten-free.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Asian-Inspired Ground Beef & Pepper Rice Bowls
- Easy Unstuffed Pepper Skillet (Quick One Pot Recipe)
Thursday
Meal: Slow-Baked Pork Loin Back Ribs with Brussels Sprouts
Description: Back ribs are rubbed with salt, pepper and paprika and baked low and slow until tender, then finished with BBQ sauce. Roasted Brussels Sprouts and a cucumber slice salad go alongside.
Sale items used: Fresh from Meijer Pork Loin Back Ribs, Brussels Sprouts, Kraft BBQ Sauce or Bullseye BBQ Sauce, Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers
Prep time: 2 hours 15 minutes
Serving note: 2 lbs back ribs, 2 packs Brussels Sprouts (2 for $5.00), BBQ sauce left from Tuesday, 2 cucumbers left from Tuesday. Make ahead: bake the ribs the night before and reheat, or start by 4:30 PM.
Recipes:
- Classic BBQ Ribs with Brussels Sprouts
- Easy Oven Baked Ribs Recipe
- Gluten-free BBQ Pork Ribs in the Oven
Friday
Meal: Chicken Tenderloin and Broccoli Stir-Fry over Rice
Description: Boneless chicken tenderloins are sauteed in a hot skillet with broccoli and bell pepper, then tossed in a simple garlic and tamari sauce. Serve over warmed rice.
Sale items used: Fresh from Meijer Family Pack Boneless Chicken Tenderloins, Broccoli Crowns, Meijer Heat & Eat Rice, Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers
Prep time: 30 minutes
Serving note: 1.5 lbs chicken tenderloins, 2 Broccoli Crowns, 2 bell peppers, 3 Heat & Eat Rice packs. Use gluten-free tamari from your pantry.
Recipes:
- Gluten-Free Chicken Stir-Fry
- Chicken & Broccoli Stir-Fry
- Easy Chicken and Broccoli - A Quick and Saucy Stir Fry
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Pork Loin Assorted Chops (1.5 lbs): $2.99
- Fresh from Meijer Family Pack Chicken Wings (2 lbs): $5.58
- Certified Angus Beef Ground Chuck (1.5 lbs): $8.99
- Fresh from Meijer Pork Loin Back Ribs (2 lbs): $6.98
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins (1.5 lbs): $5.99
- Yellow or Red Potatoes (x1 bag): $2.99
- Broccoli Crowns (x2 deals, 4 crowns): $6.00
- Bulk Sweet Potatoes (2 lbs): $1.98
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (x2 deals, 4 bell peppers and 4 cucumbers): $10.00
- Brussels Sprouts (x2 packs): $5.00
- Meijer Heat & Eat Rice (x6): $8.34
- Kraft BBQ Sauce or Bullseye BBQ Sauce (x1): $1.49
- Frederik's by Meijer Salsa (x1): $2.99
- Meijer Shredded, Sliced or Chunk Cheese (x1 bag, from 3 for $6.00): $2.00
Pantry staples needed:
- Salt, pepper, garlic powder, paprika
- Cooking oil
- Onion
- Gluten-free tamari
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Certified Angus Beef Chuck Roast: $6.99/lb
- Certified Angus Beef New York Strip Steak: $12.99/lb
- Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins: BOGO $1.00
- Fresh from Meijer Pork Loin Back Ribs: $3.49/lb
- Frederik's by Meijer Twin Pack Lobster Tails or Lobster Scored Claws and Arms: $15.99
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins: $3.99/lb
- Fresh from Meijer Family Pack Chicken Wings: $2.79/lb
- Fresh from Meijer Pork Loin Assorted Chops: $1.99/lb
- Fresh from Meijer Pork Loin Center Cut Chops: $2.99/lb
- Certified Angus Beef Ground Chuck: $5.99/lb
- Tyson Trimmed & Ready Fresh Chicken Breasts, Thin Sliced Breasts, Strips or Tenderloins: $5.99/lb
- Meijer Bacon: $3.99
- Frederik's by Meijer Boneless Quarter Ham: $9.99
- Oscar Mayer P3 Snacks or Lunchables: 3 for $5.00
- Kraft Singles American Cheese Slices or Oscar Mayer Beef Bologna: $5.99
- Oscar Mayer Fully Cooked Bacon: 2 for $9.00
Deli and prepared on sale:
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $9.99/lb
- Dietz & Watson Cheese: $6.99/lb
- Oscar Mayer Deli Fresh Lunch Meat: 2 for $6.00
- Sabra Hummus: $5.49
- Frederik's by Meijer Liege Waffles: 2 for $8.00
Produce on sale:
- California Red Seedless Grapes: $1.49/lb
- Cara Cara Navel Oranges, Mandarin Oranges or Granny Smith Apples: $3.99
- Dole Chopped or Premium Salad Kits or Fresh from Meijer Salad Bowls: 2 for $6.00
- Bulk Sweet Potatoes: $0.99/lb
- Local Apple Tote Bag: $0.99/lb
- Frederik's by Meijer Autumncrisp Grapes: $5.99
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers: 4 for $5.00
- Frederik's by Meijer Gourmet Caramel Apple: $5.99
- Naturipe Berry Snacks: 2 for $5.00
- Brussels Sprouts: 2 for $5.00
- Organic Brussels Sprouts: $4.49
- Yellow or Red Potatoes: $2.99
- Broccoli Crowns: 2 for $3.00
Dairy and eggs on sale:
- Kraft Singles: $2.99
- Country Crock Spread or Drizzle & Sizzle: $2.99
- Kraft Philadelphia Soft Cream Cheese: $3.49
- Tillamook Chunk, Shredded, Sliced or Cream Cheese: 2 for $7.00
- Silk Almondmilk: $2.79
- Coffee mate Creamer: $5.99
- Coffee mate Natural Bliss Creamers or Starbucks Creamers: 2 for $8.00
- International Delight Flavored Creamers or Cold Foam Creamers: 2 for $7.00
- Meijer Shredded, Sliced or Chunk Cheese: 3 for $6.00
- Chobani Greek Yogurt: $3.99
- Purple Cow Ice Cream or Frozen Yogurt: $2.99
- Kraft Philadelphia Whipped Cream Cheese: $3.89
- Nestlé Refrigerated Cookie Dough: 2 for $7.00
Bakery and bread on sale:
- King's Hawaiian Rolls or Buns: $3.99
- Fresh from Meijer 8" Single Layer Carrot Cake: $9.99
- Ball Park Buns: 2 for $5.00
- Fresh from Meijer 4 Ct. Unfilled Muffins or 12 Ct. Mini Muffins: $4.49
Pantry on sale:
- Ken's Dressing: $3.99
- Barilla Pasta: 3 for $4.00
- Bush's Chili Beans, Hunt's Tomatoes, Rotel Tomatoes or Del Monte Canned Vegetables: 4 for $5.00
- Meijer Party Size Potato Chips or Tortilla Chips: 2 for $5.00
- M&M's or Mars Party Size Bagged Candy: $14.99
- Bush's Baked Beans or Grillin' Beans: 2 for $5.00
- Randall Deluxe Beans: $4.19
- Campbell's Chunky Soup: 4 for $5.00
- Kettle & Fire Bone Broth: $8.99
- Meijer Heat & Eat Rice: $1.39
- Kraft Grated Cheese: $3.99
- Fiesta Grande Tortilla Chips or Salsa: $4.99
- Tasty Bite Rice or Entrée: $2.89
- Pace Salsa or Picante, Nacho Sauce or Queso Bowl: $2.49
- Meijer Salad Dressing: 2 for $4.00
- Frank's RedHot Sauce: 2 for $7.00
- Ragu Pasta Sauces: 4 for $6.00
- La Banderita Flour Taco Tortillas: $2.49
- Hellmann's Mayo Squeeze or Flavored Mayo: 2 for $8.00
- Kellogg's Raisin Bran, Frosted Flakes or Special K Cereal: $1.99
- Krusteaz Muffin, Cake or Quick Bread Mixes: 2 for $5.00
- Mott's Applesauce: 2 for $5.00
- Quaker Instant Premium Oatmeal: $3.99
- Kellogg's Pop-Tarts: $1.99
- Nature Valley Granola Bars or Betty Crocker Fruit Snacks: $5.49
- Betty Crocker Pouch Cookie Mixes or Delights Brownie Mixes: 2 for $6.00
- Donut Shop, McCafé, Caribou or Green Mountain K-Cups: $5.99
- Bigelow Tea: 2 for $6.00
- Halloween Trick or Treat Non-Chocolate Bagged Candy: $4.49
- Brach's Candy Corn: $4.99
- Halloween Snack Size Bagged Chocolate: $5.79
- Twizzlers Licorice or Jolly Rancher Ropes: $3.99
- Wonderful Pistachios: $8.59
- Hershey's King Size Candy Singles: 2 for $5.00
- Dove Large Bag Chocolate: $8.99
- Little Debbie Family Packs: 2 for $5.00
- Doritos, Cheetos, Tostitos Tortilla Chips or Dips: 3 for $9.00 when you buy 3 or more
- Pringles: 3 for $7.00 when you buy 3 or more
- Jack Link's Jerky: $9.99
- Tate's Cookies: $4.99
- Pepperidge Farm Goldfish: $7.99
- Meijer Fudge Cookies or Crackers: 2 for $5.00 when you buy 2 or more
- Oreo Cookies or Chips Ahoy Cookies: 2 for $7.00 when you buy 2 or more
- V8 Vegetable Juice or V-Fusion: $2.99
- Faygo Pop: 2 for $7.00 when you buy 2 or more
- Heinz Ketchup Easy Squeeze or Simply Ketchup: $3.99
- Heinz Relish or Yellow Mustard: $1.99
- Kraft BBQ Sauce or Bullseye BBQ Sauce: $1.49
- Heinz Flavor Tour Sauce: $2.99
- Kraft Easy Mac or Velveeta Shells & Cheese: $3.99
- Kraft Power Mac and Cheese Dinner: $1.99
- Classico Pasta Sauce or Creamy Alfredo Pasta Sauce: $1.99
- Kraft Mac & Cheese: $3.99
- Kraft Deluxe or Velveeta Macaroni & Cheese: $1.49
- Velveeta Cheese: $7.49
- Oscar Mayer Lunchables with Drink: 2 for $5.00
- Claussen Pickles: 2 for $8.00
- Maxwell House Ground Coffee: $11.99
- Taco Bell Dinner Kits, Flavored Shells or Taco Sauces: BOGO $1.00
- Kool-Aid Jammers: 2 for $5.00 when you buy 2 or more
- Crystal Light On-The-Go Drink Mixes: 2 for $6.00 when you buy 2 or more
- Jell-O Pudding, Gelatin or Temptations: 2 for $6.00
- Frederik's by Meijer Salsa: $2.99
- Frederik's by Meijer Asian or Hispanic Cooking Sauce: $2.99
- Frederik's by Meijer Salad Dressing, Marinade or Wing Sauce: $3.49
- Frederik's by Meijer 100% Pure Maple Syrup: $5.99
- Frederik's by Meijer San Marzano Style Tomatoes or Passata: $2.99
- Ice Mountain Natural Spring Water: $4.99
- Frederik's by Meijer Coffee or Pods: $7.99
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products (24 pk): $12.49
- Coca-Cola, Pepsi or Dr Pepper Products (2 liter): 2 for $5.00 when you buy 2 or more
- Simply or Minute Maid Drinks or Gold Peak Tea: $1.99
- Simply Juice: 2 for $8.00
- Starbucks Iced Coffee: $4.99
- Nestlé Toll House Morsels: 2 for $8.00
- Bloom Energy or Cafe Bustelo Coffee Beverages: 2 for $5.00 when you buy 2 or more
- Protein2o Infused Water: 2 for $5.00 when you buy 2 or more
- Monster or Reign Energy Drinks: 3 for $7.00 when you buy 3 or more
- Glaceau smartwater or Eternal Naturally Alkaline Spring Water: $5.99
- Java Monster Coffee + Energy Drinks or Propel Electrolyte Water Beverages: $8.99
Frozen on sale:
- DiGiorno Rising Crust, Hand Tossed, Wood Fired or Pizzeria Thin Frozen Pizza: $4.99
- Stouffer's Frozen Meals or Lean Cuisine Frozen Meals: 4 for $10.00
- Banquet Frozen Mega Bowls or Jimmy Dean Frozen Bowls: 4 for $10.00
- Perdue Frozen Prepared Chicken or Yummy Frozen Chicken: $4.99
- Birds Eye Voila! Frozen Meal or Bertolli Frozen Skillet Meal: $5.99
- On-Cor Family Meals or Banquet Multi-Serve Frozen Meals: 3 for $12.00
- Smucker's Uncrustables: 2 for $8.00
- Birds Eye Steamfresh Frozen Vegetables: 5 for $6.00
- Ore-Ida Frozen Potatoes: 2 for $9.00
- Outshine Fruit Bars or Frollies Ice Pops: $2.99
- Ben & Jerry's Ice Cream or Talenti Gelato or Sorbetto: 2 for $8.00
- Meijer Frozen Pizza: 3 for $9.00
- Meijer Frozen Appetizers: $7.99
- Meijer Stuffed Chicken Breasts: $9.99
🛒 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.
$71.32
for 4 people · $17.83 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of October 07, 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.