Meijer Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Lemon-Garlic Chicken Breast with Rice and Broccoli
Description: Two golden chicken breasts are seared and finished in a bright lemon-garlic pan sauce. They are served over fluffy white rice with tender steamed broccoli.
Sale items used: Family Pack Chicken Breasts ($2.29/lb)
Prep time: 30 minutes
Serving note: Use 1 lb of chicken breasts (2 breasts, about 0.5 lb each). Pair with 1 cup uncooked rice (makes about 3 cups cooked), 1 large broccoli crown (about 3 cups florets), 3 cloves garlic, and 1 lemon. Slice the breasts in half horizontally so they cook evenly in about 6 minutes per side.
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 kidney beans, tomatoes, onion, and chili spices into a hearty pot for two. Leftovers reheat well, so you get a second bowl for lunch.
Sale items used: Certified Angus Beef Ground Round ($6.49/lb)
Prep time: 55 minutes
Serving note: Use 0.75 lb ground round, 1 can (15 oz) kidney beans, 1 can (14.5 oz) diced tomatoes, 1/2 onion, 1 tbsp chili powder, and 1 tsp cumin. Check that the chili powder and broth labels say gluten-free. Brown the beef and onion first, then simmer 30 to 35 minutes. You can make it a day ahead, and the flavor improves overnight.
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: Two pork loin chops are seared until golden and served with sauteed Honeycrisp apple slices that turn soft and caramelized in the same pan. Creamy mashed potatoes round out the plate.
Sale items used: Fresh from Meijer Pork Loin Assorted Chops ($1.99/lb), Bulk Honeycrisp Apples ($1.79/lb)
Prep time: 35 minutes
Serving note: Use 1 lb pork loin chops (2 chops, about 0.5 lb each) and 1 lb Honeycrisp apples (about 2 medium). Add 1.25 lb russet potatoes (about 3 medium) for mashing with 2 tbsp butter and a splash of milk. Season the chops with salt, pepper, and a pinch of thyme, and sear 4 to 5 minutes per side.
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: Crispy oven-baked wings are tossed in a simple gluten-free seasoning and served with golden potato wedges. Crunchy carrot and celery sticks keep the plate fresh.
Sale items used: Family Pack Chicken Wings ($2.99/lb)
Prep time: 55 minutes
Serving note: Use 2 lb chicken wings (about 10 to 12 pieces), 1 lb russet potatoes cut into wedges, 2 carrots, and 2 celery stalks. Pat the wings very dry, toss with baking powder (check that it is gluten-free), salt, paprika, and garlic powder, and bake at 425F for 45 to 50 minutes, flipping halfway. The potato wedges can share the oven for the last 35 minutes. Cut the veggie sticks ahead of time and keep them in cold water in the fridge.
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 slices of pork tenderloin are quickly stir-fried with crisp bell pepper, broccoli, and carrots in a savory gluten-free sauce. Everything is served over steamed rice for a fast weeknight finish.
Sale items used: Fresh from Meijer Boneless Pork Tenderloins ($2.49/lb)
Prep time: 30 minutes
Serving note: Use 0.75 lb pork tenderloin sliced thin, 1 bell pepper, 1 large broccoli crown, 2 carrots, and 1 cup uncooked rice. For the sauce, mix 2 tbsp gluten-free tamari, 1 tsp cornstarch, 1 tsp minced garlic, and 1 tsp grated ginger. Regular soy sauce contains wheat, so use tamari labeled gluten-free. Stir-fry the pork 3 to 4 minutes, then add the vegetables for 4 to 5 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 (1 lb): $2.29
- Certified Angus Beef Ground Round (0.75 lb): $4.87
- Fresh from Meijer Pork Loin Assorted Chops (1 lb): $1.99
- Bulk Honeycrisp Apples (1 lb): $1.79
- Family Pack Chicken Wings (2 lbs): $5.98
- Fresh from Meijer Boneless Pork Tenderloins (0.75 lb): $1.87

Pantry staples needed:
- Long-grain white rice (about 2 cups uncooked total)
- Fresh produce at regular price: 2 broccoli crowns, 1 bell pepper, 1 small bag of carrots, 1 bunch celery, 2.25 lb russet potatoes, 1 onion, 1 head garlic, 1 lemon, fresh ginger
- Canned kidney beans (15 oz) and canned diced tomatoes (14.5 oz)
- Butter and milk
- Gluten-free tamari and cornstarch
- Cooking oil, salt, black pepper
- Chili powder, cumin, paprika, garlic powder, thyme
- Gluten-free baking powder