Meijer Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Lemon-Garlic Chicken Breast with Rice and Broccoli
Description: A single juicy chicken breast is seared until golden and finished with fresh garlic and lemon juice. It is served over fluffy rice with a side of tender steamed broccoli.
Sale items used: Family Pack Chicken Breasts ($2.29/lb)
Prep time: 30 minutes
Serving note: Use 1 chicken breast, about 0.5 lb total (8 oz), with 1/3 cup dry rice, 1 cup broccoli florets, 1 clove garlic, and 1/2 lemon. Season with salt and pepper and cook in 1 tsp oil. Check that any broth or seasoning you add is labeled gluten-free.
Recipes:
- One-Pan Chicken Broccoli Rice (Gluten Free & Dairy Free)
- Lemon Garlic Chicken with Broccoli Rice
- Skillet Lemon Chicken & Rice

Tuesday
Meal: Ground Round Beef and Bean Chili
Description: Lean ground round is browned and simmered with beans, tomatoes, and chili spices for a hearty single bowl. It makes a thick, warming chili with a little left over for lunch the next day.
Sale items used: Certified Angus Beef Ground Round ($6.49/lb)
Prep time: 45 minutes
Serving note: Use 0.5 lb ground round (assumed total weight), 3/4 cup canned kidney beans (rinsed), 1/2 cup canned diced tomatoes, 1/4 diced onion, 1 clove garlic, 1 tsp chili powder, and 1/2 tsp cumin. Simmer 25 minutes. Use a chili powder labeled gluten-free. Leftovers keep 3 days in the fridge and reheat well.
Recipes:
- Gluten Free Chili
- Gluten Free Chili Recipe
- Beef and Bean Chili - Gluten Free & Dairy Free

Wednesday
Meal: Pan-Seared Pork Loin Chops with Honeycrisp Apples and Mashed Potatoes
Description: Thin pork loin chops are seared until browned, then topped with sauteed Honeycrisp apple slices. They are served alongside creamy mashed potatoes made with butter and a splash of milk.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops ($1.99/lb), Bulk Honeycrisp Apples ($1.79/lb), Gutzy Classic or Protein Russet Potatoes ($3.99)
Prep time: 35 minutes
Serving note: Use about 0.6 lb pork chops total (2 thin chops, about 0.3 lb each), 1 Honeycrisp apple (about 0.5 lb), and 1 medium russet potato (about 0.5 lb). Add 1 tbsp butter, 2 tbsp milk, and a pinch of cinnamon for the apples. Boil the potato while the chops sear.
Recipes:
- Fall Inspired Cinnamon Apple Pork Chops (Gluten Free)
- Pan-Seared Pork Chops with Caramelized Apples
- Pork Chops with Apples and Mustard

Thursday
Meal: Oven-Baked Chicken Wings with Potato Wedges and Carrot and Celery Sticks
Description: Wings are baked until crisp with a simple gluten-free dry rub, with no breading needed. They come with seasoned russet potato wedges roasted on the same pan and fresh carrot and celery sticks on the side.
Sale items used: Family Pack Chicken Wings ($2.99/lb), Gutzy Classic or Protein Russet Potatoes ($3.99)
Prep time: 55 minutes
Serving note: Use 1 lb wings total (about 8 to 10 pieces), 1 medium russet potato cut into wedges, 1 carrot, and 2 celery stalks. Toss the wings with 1/2 tsp baking powder (aluminum-free, gluten-free), salt, pepper, and paprika. Bake at 425 F for about 45 minutes, flipping halfway, and add the potato wedges to the pan for the last 30 minutes. Cut the veggie sticks while it bakes.
Recipes:
- Crispy Gluten-Free Chicken Wings (Baked, No Flour)
- Gluten-Free Chicken Wings
- Gluten Free Potato Wedges (Oven Baked)

Friday
Meal: Pork Stir-Fry with Bell Pepper, Broccoli and Carrots over Rice
Description: Thin strips of pork loin are quickly stir-fried with crisp bell pepper, broccoli, and carrots in a savory gluten-free sauce. It is served over a bed of steamed rice for a fast weeknight finish.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins or Boneless Half Cut Pork Loins ($2.49/lb)
Prep time: 25 minutes
Serving note: Use 0.5 lb boneless pork loin (assumed total weight), sliced thin, with 1/2 bell pepper, 1/2 cup broccoli florets, 1 carrot, and 1/3 cup dry rice. Make the sauce with 1 tbsp gluten-free tamari (not regular soy sauce, which contains wheat), 1 tsp cornstarch, 1 clove garlic, and a little grated ginger. Stir-fry over high heat for 6 to 8 minutes.

Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.

Recipes:
- Easy Pork Stir Fry with Vegetables
- Pork and Vegetable Stir Fry
- Pork Stir Fry

SHOPPING LIST

Buy on sale:
- Family Pack Chicken Breasts (0.5 lb): $1.15
- Certified Angus Beef Ground Round (0.5 lb): $3.25
- Fresh from Meijer Pork Loin Assorted Chops (0.6 lb): $1.19
- Family Pack Chicken Wings (1 lb): $2.99
- Fresh from Meijer Boneless Pork Loin (0.5 lb): $1.25
- Bulk Honeycrisp Apples (0.5 lb): $0.90
- Gutzy Classic or Protein Russet Potatoes (1 bag): $3.99

Pantry staples needed:
- Long-grain white rice (about 2/3 cup dry total)
- Cooking oil, butter, and milk
- Salt, pepper, paprika, chili powder, cumin, cinnamon, ground ginger (check labels for gluten-free)
- Gluten-free tamari, cornstarch, and aluminum-free baking powder
- Garlic, onion, and a lemon
- Canned kidney beans and canned diced tomatoes
- Fresh broccoli (about 1 1/2 cups of florets), carrots (2), celery (2 stalks), and 1 bell pepper (not on sale this week, buy the smallest amount available)