Meijer Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week you get five different proteins, one per night: chicken drumsticks on Monday, pork tenderloin on Tuesday, ground beef on Wednesday, Atlantic salmon on Thursday, and a sausage and potato hash on Friday. Everything is built around naturally gluten-free staples like potatoes, rice and quinoa, so you don't need to hunt for special substitutes. The 3 lbs of drumsticks for Monday are just $3.87, and one bag of sweet onions covers both Monday and Friday, while your pantry rice does double duty on Tuesday and Wednesday. BBQ sauce and breakfast sausage can sometimes hide gluten, so check the labels on the Meijer BBQ Sauce and the Bob Evans sausage before they go in your cart.
5-DAY MEAL PLAN
Monday
Meal: Oven-Baked BBQ Chicken Drumsticks with Roasted Potatoes
Description: Drumsticks are baked until crisp and brushed with Meijer BBQ Sauce. Potatoes roast alongside with sweet onion.
Sale items used: Fresh from Meijer Family Pack Chicken Drumsticks, Meijer BBQ Sauce, Navel Oranges 4 lb. bag or Sweet Onions 5 lb. bag (sweet onions)
Prep time: 50 minutes
Serving note: 3 lbs drumsticks, 1 bottle BBQ sauce, 1 bag sweet onions (used Monday and Thursday), 2 lbs potatoes (pantry). Confirm the BBQ sauce label is gluten-free.
Recipes:
- Roasted BBQ Chicken Drumsticks & Potatoes with Sautéed Broccoli
- Easy Baked BBQ Chicken Drumsticks
- Sticky Sweet Baked BBQ Chicken Drumsticks
Tuesday
Meal: Pan-Seared Pork Tenderloin Medallions with Apples and Mustard
Description: Pork tenderloin is sliced into medallions and seared, then finished with sauteed Gala apples and Maille Mustard. Served with rice.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins or Pork Loin Back Ribs, Bulk Gala or Granny Smith Apples, Maille Mustard
Prep time: 30 minutes
Serving note: 2 lbs pork tenderloin, 1 lb apples, 1 jar mustard, 1.5 cups dry rice (pantry).
Recipes:
- Easy Roasted Pork Tenderloin and Apple Skillet
- Pork Tenderloin Medallions with Apples
- Easy Pan Seared Pork Medallions
Wednesday
Meal: Ground Beef and Bean Skillet over Rice
Description: 80% Lean Ground Beef is browned with canned tomatoes and beans, spiced with chili powder. Spooned over steamed rice.
Sale items used: Fresh from Meijer 80% Lean Ground Beef, Meijer Canned Tomatoes or Ingredient Beans
Prep time: 30 minutes
Serving note: 1.5 lbs ground beef, 2 cans tomatoes, 2 cans beans, 1.5 cups dry rice (pantry). Canned goods are the Meijer sale item.
Recipes:
- Mexican Beef and Rice Skillet
- Mexican Ground Beef and Rice Skillet
- Ground Beef and Rice Skillet
Thursday
Meal: Pan-Seared Atlantic Salmon with Quinoa and Cherub Tomatoes
Description: Salmon portions are pan-seared until crisp, served over quinoa tossed with Cherub Tomatoes. Finished with lemon.
Sale items used: Fresh from Meijer Atlantic Salmon Portions, True Goodness Organic Quinoa, Cherub Tomatoes
Prep time: 30 minutes
Serving note: 4 salmon portions (one per person), 1 package quinoa, 1 container Cherub Tomatoes.
Recipes:
- Pan-Seared Salmon with Gluten-Free Quinoa Tabbouleh
- Pan Seared Salmon with Quinoa Risotto
- Crispy Pan-Seared Salmon with Mediterranean Quinoa Bowl
Friday
Meal: Sausage and Potato Breakfast-Style Hash
Description: Bob Evans Breakfast Sausage Roll is crumbled and browned with diced potatoes and sweet onion. Eggs are fried on top.
Sale items used: Bob Evans Breakfast Sausage Roll, Links or Patties, Navel Oranges 4 lb. bag or Sweet Onions 5 lb. bag (sweet onions)
Prep time: 35 minutes
Serving note: 2 rolls sausage, 2 lbs potatoes (pantry), 8 eggs (pantry), onions from Monday's bag. Check the sausage label for gluten-free status.
Recipes:
- Sausage Potato Hash
- Low-FODMAP & Gluten-free Sausage and Potato Hash
- Sausage and Potato Breakfast Hash
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Family Pack Chicken Drumsticks (3 lbs): $3.87
- Meijer BBQ Sauce (1): $1.89
- Navel Oranges 4 lb. bag or Sweet Onions 5 lb. bag (1 sweet onions): $4.99
- Fresh from Meijer Boneless Pork Tenderloins or Pork Loin Back Ribs (2 lbs): $6.98
- Bulk Gala or Granny Smith Apples (1 lb): $1.29
- Maille Mustard (1): $2.99
- Fresh from Meijer 80% Lean Ground Beef (1.5 lbs): $7.19
- Meijer Canned Tomatoes or Ingredient Beans (x4): $3.56
- Fresh from Meijer Atlantic Salmon Portions (x4): $31.96
- True Goodness Organic Quinoa (1): $3.79
- Cherub Tomatoes (1): $4.49
- Bob Evans Breakfast Sausage Roll, Links or Patties (x2): $6.98
Pantry staples needed:
- Potatoes, rice, eggs, chili powder, salt, pepper, oil, lemon
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $9.99/lb
- Dietz & Watson Cheese: $6.99/lb
- Fresh from Meijer 80% Lean Ground Beef: $4.79/lb
- Certified Angus Beef New York Strip Roast Boneless: $10.99/lb
- Certified Angus Beef New York Strip Steak Boneless: $12.99/lb
- Bob Evans Family Size Ready to Heat Side: $4.89 each
- Bob Evans Breakfast Sausage Roll, Links or Patties: $3.49 each
- Fresh from Meijer Atlantic Salmon Portions: $7.99 each
- Garden Fresh Tortilla Chips: $3.49 each
- Eckrich 2 Pc. Sausage Ropes, Smok-Y Links or Sausage Links: $2.29 each when you buy 5
- Johnsonville Smoked Brats or Smoked Sausage Rope or Breakfast Sausage: $3.29 each when you buy 5
- Oscar Mayer Bacon: $4.99 each when you buy 5
- Philly Seasoned Shaved Beef Steak or Certified Angus Beef Shaved Beef Steak: $8.99 each
- Fresh from Meijer Boneless Pork Tenderloins or Pork Loin Back Ribs: $3.49/lb
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins: $3.99/lb
- Fresh from Meijer Family Pack Chicken Drumsticks: $1.29/lb
- Smithfield Pork Loin Filet or Tenderloin: $6.99 each
- Three Little Pigs Lemon & Herb Chicken Fully Cooked Entrée: $7.99 each
- Three Little Pigs Red Wine Braised Beef Fully Cooked Entrée: $7.99 each
- Hormel Black Label or Natural Choice Raw Bacon: $4.99 each
- Hillshire Farm Ultra Thin Lunch Meat: $5.99 each
- Fresh from Meijer Certified Angus Beef Flavored or Seasoned Ground Beef Patties: $10.49 each
- Fresh from Meijer Ham Cubes: $3.99 each
- Fresh from Meijer Diced Ham: $2.99 each
- Frederik's by Meijer Shrimp Ring: $12.99 each
- Frederik's by Meijer Shrimp Ring: $14.99 each
- Frederik's by Meijer Salami or Pepperoni: $6.99/lb
Deli and prepared on sale:
- Garden Fresh Tortilla Chips, Salsa or Hummus: $3.49 each
- The Laughing Cow Cheese Wedges: $2.49 each when you buy 5
- Snack Factory Pretzel Crisps: $2.49 each when you buy 5
- Frederik's by Meijer Dessert Bars: $4.99 each
Produce on sale:
- California Red Seedless Grapes: $1.99/lb
- Navel Oranges 4 lb. bag or Sweet Onions 5 lb. bag: $4.99 each
- Small Avocados: $2.99 each when you buy 5
- Angel Sweet or Wild Wonders Tomatoes: $4.99 each when you buy 5
- The Little Potato Company Creamer Potatoes: $4.99 each when you buy 5
- Baby-Cut Carrots: $1.39 each when you buy 5
- Flavor Bombs Tomatoes or Pop Its Tiny Cucumbers: $5.99 each
- Organic Campari Tomatoes: $4.49 each
- Fresh from Meijer Stuffed Mushrooms: $5.49 each
- Calbee Kids Fruit or Harvest Snaps Multipack: $5.99 each
- Cherub Tomatoes: $4.49 each
- Pomegranates: $2.99 each
- Bulk Gala or Granny Smith Apples: $1.29/lb
Dairy and eggs on sale:
- Sargento Shredded, Chunk or Sliced Cheese: $1.99 each when you buy 5
- Daisy Sour Cream: $2.69 each when you buy 5
- Dannon Light & Fit or Oikos Greek Yogurt: $2.99 each when you buy 5
- Eggland's Best Cage Free Eggs Dozen: $2.99 each when you buy 5
- Happy Egg Large Free Range Eggs: $5.99 each when you buy 5
- Fairlife Ultra-Filtered Milk: $4.99 each
- I Can't Believe It's Not Butter or Brummel & Brown Spread: $3.99 each
Bakery and bread on sale:
- Ultimate or Sugar Cookies: $6.29 each
- Fresh from Meijer Brownies: $8.99 each
- Fresh from Meijer Regular Size Cupcakes: $8.99 each
- Fresh from Meijer Decorated Cupcakes: $5.99 each
- Fresh from Meijer 8" Chocolate Cream Cheese Chocolate Chip Cake: $9.99 each
- Frederik's by Meijer Dessert Bars: $4.99 each
- Ball Park Buns: $2.29 each when you buy 5
- Pepperidge Farm Classic Buns: $2.89 each when you buy 5
- Dave's Killer Bread Organic Thin-Sliced Bread or Bagels: $4.49 each when you buy 5
- Hostess Multipack: $2.49 each when you buy 5
- Entenmann's Little Bites: $3.69 each when you buy 5
- Pop Secret Microwave Popcorn: $2.79 each when you buy 5
- Pepperidge Farm Thin Sliced Bread: $2.59 each
Pantry on sale:
- Kellogg's Rice Krispies Cereal or Frosted Mini Wheats Cereal: $1.99 each when you buy 5
- Mott's Juice: $3.49 each
- Dasani Drinking Water: $3.99 each
- Folgers Ground Coffee: $11.49 each
- McCafe', Green Mountain, Tim Hortons or Donut Shop K-Cups: $26.99 each
- Post Family Size Cereal or Great Grains Cereal: $2.99 each when you buy 5
- Kellogg's Frosted Flakes Cereal, Raisin Bran Cereal or Rice Krispies Cereal: $4.49 each when you buy 5
- Skippy Peanut Butter: $1.99 each when you buy 5
- Nature's Bakery Bars: $3.99 each when you buy 5
- Clif Energy Bars or High Protein Bars: $5.49 each when you buy 5
- Libby's 100% Pure Pumpkin: $0.99 each when you buy 5
- Ghirardelli Brownie Mix: $2.99 each when you buy 5
- Nestlé Toll House Morsels: $3.49 each when you buy 5
- Kraft Salad Dressing: $1.99 each when you buy 5
- Sweet Baby Ray's BBQ, Marinade or Hot Sauce: $1.99 each when you buy 5
- Pace Salsa or Picante Sauce or Queso Dip: $2.49 each when you buy 5
- Hormel Mary Kitchen Hash: $2.79 each when you buy 5
- Prego Pasta or Alfredo Sauce: $1.39 each when you buy 5
- Barilla Al Bronzo Organic Pasta: $1.79 each when you buy 5
- Spam Lunch Meat or Swanson Chunk Chicken: $3.19 each when you buy 5
- Swanson Broth: $0.99 each when you buy 5
- Progresso Vegetable Classics, Traditional, Rich & Hearty or Protein Soup: $1.49 each when you buy 5
- Hidden Valley Ranch Dressing: $3.49 each
- Jif Peanut Butter or Natural Peanut Butter: $4.49 each
- Hamburger or Tuna Helper: $1.49 each
- Frederik's by Meijer Pasta: $1.99 each
- Rao's Pasta Sauce: $6.99 each
- Meijer Canned Tomatoes or Ingredient Beans: $0.89 each
- Meijer BBQ Sauce: $1.89 each
- Frederik's by Meijer Dip: $2.99 each
- Frederik's by Meijer Street Taco Sauce: $2.99 each
- Meijer Sheet Pan Meal: $7.99 each
- True Goodness Organic Quinoa: $3.79 each
- Meijer Halloween Candy: $3.99 each
- Halloween Non-Chocolate Pouch: $4.49 each
- Club Crackers, Toasted Crackers or Carr's Crackers: $3.49 each
- Brach's Candy Corn: $4.99 each
- Jumbo Sized Bagged Halloween Candy: $8.49 each
- Twizzlers Licorice or Jolly Rancher Ropes: $4.39 each
- Little Debbie Mini Donuts: $1.99 each
- Poppi Prebiotic Soda: $7.99 each
- Fairlife Core Power Protein Shakes: $39.99 each
- Gold Peak Tea: $6.99 each
- Meijer Sheet Pan Meal: $7.99 each
- Hellmann's Mayonnaise: $4.49 each
- Maille Mustard: $2.99 each
- Sir Kensington's Mayonnaise Jar or Squeeze: $4.99 each
- Knorr Flavor Base: $3.49 each
- Old El Paso Dinner Kit, Low Carb or Flavored Shells, Soft Tortillas or Bowls, Taco Seasoning or Enchilada Sauce: $1.99 each when you buy 5
Frozen on sale:
- Devour Frozen Meal: $2.49 each when you buy 5
- Veggies Made Great Frozen Meal: $4.99 each when you buy 5
- InnovAsian Entrée: $5.49 each when you buy 5
- P.F. Chang's Entrée: $5.99 each when you buy 5
- Jimmy Dean Sandwiches: $4.99 each when you buy 5
- El Monterey Taquitos: $6.99 each when you buy 5
- Bibigo Potstickers, Dumplings or Wontons: $5.49 each when you buy 5
- Bellatoria or Brew Pub Frozen Pizza: $4.99 each when you buy 5
- Tyson Frozen Prepared Chicken: $5.49 each when you buy 5
- Smucker's Uncrustables Sandwiches: $5.49 each when you buy 5
- Ben & Jerry's Ice Cream or Breyers Ice Cream: $2.99 each when you buy 5
- Hudsonville Ice Cream: $3.29 each when you buy 5
- Tru Fru Nature's Frozen Fruit: $5.49 each when you buy 5
- Stouffer's Family Size Frozen Meal: $7.99 each
- Motor City Detroit Style Pizza: $8.49 each
- Meijer Frozen Prepared Chicken: $7.49 each
- Bomb Pop: $2.49 each
- Tropicana Drinks: $14.99 each
- Fairlife Ultra-Filtered Milk: $4.99 each
- I Can't Believe It's Not Butter or Brummel & Brown Spread: $3.99 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.
$79.98
for 4 people · $20.00 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of October 21, 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.