Meijer Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Stuffed Bell Peppers with Ground Chuck, Rice and Melted Cheese
Description: Two bell peppers are filled with seasoned ground chuck, rice and tomato sauce, then topped with melted shredded cheese. You eat one and a half peppers tonight and keep the rest as an easy lunch.
Sale items used: Certified Angus Beef Ground Chuck, Red/Yellow/Orange Bell Peppers, Hunt's Tomato Sauce, Sargento Shredded Cheese
Prep time: 60 minutes
Serving note: Use 0.5 lb ground chuck (assumed total weight 0.5 lb), 2 bell peppers halved and seeded, 1/2 cup cooked rice (about 1/4 cup dry), 1/2 cup Hunt's tomato sauce and 1/4 cup shredded cheese. Bake at 375°F for about 35 minutes covered, then 5 minutes uncovered with the cheese. Cook the rice and brown the beef up to a day ahead to cut the evening work to about 40 minutes.
Recipes:
- Gluten-Free Stuffed Bell Peppers That Hit the Spot Every Time
- Stuffed Bell Peppers - Kim's Cravings
- Easy Stuffed Bell Peppers (High-Protein Recipe)
Tuesday
Meal: Chicken Tenderloin and Broccoli Stir-Fry with Sweet Onion over Rice
Description: Strips of chicken tenderloin are seared with broccoli florets and sweet onion in a quick gluten-free soy-ginger sauce. It is served over a single portion of steamed rice.
Sale items used: Fresh from Meijer Boneless Chicken Tenderloins, Broccoli Crowns, Bulk Sweet Onions
Prep time: 25 minutes
Serving note: Use 0.5 lb chicken tenderloins (assumed total weight 0.5 lb), 1 broccoli crown cut into florets, 1/2 sweet onion sliced and 1/2 cup cooked rice (about 1/4 cup dry). Use gluten-free tamari instead of regular soy sauce. Save the second broccoli crown for Thursday.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Easy Chicken and Broccoli - A Quick and Saucy Stir Fry
- Healthy Chicken and Broccoli Stir Fry (Gluten-Free) - Eat the Gains
- Chicken and Broccoli Stir Fry (with Video) - NatashasKitchen.com
Wednesday
Meal: Pan-Seared Pork Loin Chops with Sauteed Apples and Onions and Roasted Butternut Squash
Description: A boneless pork chop is seared until golden and served with apples and onions sauteed in butter until soft and caramelized. Roasted butternut squash cubes complete the plate.
Sale items used: Fresh from Meijer Boneless Pork Loin Chops, Bulk Granny Smith Apples, Bulk Sweet Onions, Butternut Squash
Prep time: 40 minutes
Serving note: Use 0.5 lb boneless pork loin chops (assumed total weight 0.5 lb, about 1 thick chop or 2 thin), 1 Granny Smith apple (about 0.4 lb), 1/2 sweet onion and about 0.6 lb peeled and cubed butternut squash. Roast the squash at 425°F for 25 minutes while you sear the chop and saute the apples and onions. Roast a double batch of squash and save half for Thursday.
Recipes:
- Pork Chops with Apples and Butternut Squash - The Forked Spoon
- ONE PAN Pork Chops with Apples & Veggies
- Pork Chops with Cinnamon Apples and Butternut Squash
Thursday
Meal: Sheet-Pan Chicken Thighs with Butternut Squash and Broccoli
Description: Boneless chicken thighs roast on one pan with butternut squash cubes and broccoli florets until browned at the edges. Cleanup is minimal.
Sale items used: Fresh from Meijer Boneless Skinless Chicken Thighs, Butternut Squash, Broccoli Crowns
Prep time: 40 minutes
Serving note: Use 0.6 lb chicken thighs (assumed total weight 0.6 lb, about 2 thighs), about 0.6 lb cubed butternut squash and 1 broccoli crown cut into florets. Roast at 425°F for 25 to 30 minutes, adding the broccoli for the last 12 minutes. Season with salt, pepper, garlic powder and paprika, and check that the spices are gluten-free.
Recipes:
- 6-Ingredient Baked Chicken and Broccoli (One Pan)
- Sheet Pan Chicken Thighs and Veggies
- Best Whole30 Sheet Pan Chicken Thighs with Broccoli
Friday
Meal: Herb-Roasted Whole Boneless Pork Loin with Cheesy Mashed Potatoes and Side Salad
Description: A small whole boneless pork loin is rubbed with herbs and roasted until juicy, then sliced and served with creamy cheese-stirred mashed potatoes. A crisp side salad adds freshness, and extra pork slices become leftovers for lunch.
Sale items used: Fresh from Meijer Whole Boneless Pork Loin, Idahoan Mashed Potatoes, Sargento Shredded Cheese, Earthbound Farms Salad, Red/Yellow/Orange Bell Peppers
Prep time: 60 minutes
Serving note: Ask the meat counter to cut a 1 lb piece from the whole loin (assumed total weight 1 lb), or trim a larger roast and freeze the rest. Roast at 400°F for about 35 to 40 minutes until it reaches 145°F, then rest for 10 minutes. Eat about 5 oz tonight and save the rest for lunches. Make 1 packet of Idahoan Original Mashed Potatoes (check the label for gluten-free) with butter and 1/4 cup shredded cheese. Serve with 1 bag of salad topped with sliced bell pepper and gluten-free dressing. Make the potatoes and salad while the pork rests.
Recipes:
- Garlic Herb Pork and Creamy Mashed Potatoes
- Pork Loin and Potatoes - Beyond The Chicken Coop
- Crazy Good Pork and Potatoes - Real Life Dinner
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Certified Angus Beef Ground Chuck (0.5 lb): $2.65
- Fresh from Meijer Boneless Chicken Tenderloins (0.5 lb): $2.00
- Fresh from Meijer Boneless Pork Loin Chops (0.5 lb): $1.75
- Fresh from Meijer Boneless Skinless Chicken Thighs (0.6 lb): $1.91
- Fresh from Meijer Whole Boneless Pork Loin (1 lb): $1.99
- Red, Yellow or Orange Bell Peppers (x1 pack of 4): $1.25
- Broccoli Crowns (x1 pack of 2): $1.50
- Bulk Sweet Onions (1 lb): $1.29
- Bulk Granny Smith Apples (0.5 lb): $0.50
- Butternut Squash (1.5 lb): $1.49
- Sargento Shredded Cheese (x1 pack of 2 bags): $2.00
- Earthbound Farms Salads (x1 pack of 2): $2.50
- Hunt's Tomato Sauce (x1 pack of 4 cans): $1.25
- Idahoan Mashed Potatoes (x1 pack of 4): $1.25
Pantry staples needed:
- Long-grain white rice
- Gluten-free tamari or gluten-free soy sauce
- Olive oil or cooking oil
- Butter
- Milk
- Salt and black pepper
- Garlic powder, paprika, dried Italian herbs or rosemary and thyme
- Fresh or ground ginger
- Gluten-free salad dressing
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Certified Angus Beef Ground Chuck: $5.29/lb
- Fresh from Meijer Pork Loin Chops Boneless: $3.49/lb
- Fresh from Meijer Whole Boneless Pork Loin: $1.99/lb
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs: $3.19/lb
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins: $3.99/lb
- Oscar Mayer Deli Fresh Lunch Meat: $2.99 each
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $10.49/lb
- Dietz & Watson Cheese: $6.99/lb
- Meijer Cooked or Raw Shrimp or Halfmoon Shrimp Ring: $6.99 each
- Certified Angus Beef Top Sirloin Steak: $9.99/lb
- Meijer Frozen Grade A Turkey: $0.49/lb
- Certified Angus Beef Round Roasts or Steaks: $6.99/lb
- Schweid & Sons Certified Angus Beef Patties: $10.99 each
- Jennie-O Ground Turkey 85% lean: $11.99 each
- Jennie-O Ground Turkey 90% lean: $13.99 each
- Butterball Frozen Grade A Turkey: $1.29/lb
- Meijer Baby Back BBQ Pork Ribs: $8.99 each
- Jimmy Dean Breakfast Sausage: $4.00 for 2
- Frederik's by Meijer Lamb Leg Boneless: $8.99/lb
- Frederik's by Meijer Lamb French Rib Rack: $12.99/lb
- Frederik's by Meijer Shrimp Ring 16 oz.: $10.99 each
- Frederik's by Meijer Shrimp Ring 20 oz.: $12.99 each
- Frederik's by Meijer Fresh Spiral Half Ham: $2.99/lb
- Fresh from Meijer Boneless Chicken Wings or Tenders: $7.99/lb
Deli and prepared on sale:
- Fresh from Meijer Dip: $3.99 each
- Athenos Feta Chunk Cheese: $8.99 each
- Frederik's by Meijer Specialty Cheese, Charcuterie Meat, Crackers or Accompaniments: $3.50 for 2
- Frederik's by Meijer Entertainment Crackers or Seasoned Pretzels: $3.50 for 2
- Frederik's by Meijer Snacking Nut Canister or Trail Mix: $6.99 each
Produce on sale:
- Earthbound Farms Organic Salads or Greenhouse Salads or Fresh from Meijer Greenhouse Salads: $2.50 for 2
- Bulk Granny Smith or Gala Apples: $0.99/lb
- Honeycrisp or SweeTango Apples or Navel Oranges: $4.99 each
- Butternut, Acorn, Buttercup Kabocha or Spaghetti Squash: $0.99/lb
- Campari Tomatoes or Frederik's by Meijer Artisan Romaine: $2.99 each
- Cara Cara Navel Oranges: $3.99 each
- Yellow or Red Potatoes: $4.49 each
- Bulk Sweet Onions: $1.29/lb
- Sugar Bombs or Flavor Bombs Tomatoes or Seedless Mini Cucumbers: $3.99 each
- Broccoli Crowns: $1.50 for 2
- Pascal Celery: $1.79 each
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers: $1.25 for 4
- Pomegranates: $2.00 for 3
- POM Pomegranate Seeds: $3.99 each
- POM Super Teas: $1.67 for 3
- POM Wonderful Juices: $3.00 for 2
- Wonderful Seedless Lemons: $4.99 each
- Wonderful Halos Mandarins: $7.49 each
- Wonderful No Shell Pistachios: $6.99 each
- FIJI Natural Artesian Water: $6.99 each
Dairy and eggs on sale:
- Sargento Shredded or Chunk Cheese: $2.00 for 2
- Sargento Cheese Slices: $3.00 for 2
- Meijer Cheese Sticks or String Cheese: $3.00 for 2
- Land O'Lakes Butter Sticks or spread: $2.99 each
- Country Crock Spread: $2.99 each
- Dannon Light & Fit, Oikos or Too Good Greek Yogurt: $4.00 for 2
- Dean's French Onion Dip: $2.79 each
- Vital Farms Large Pasture Raised Eggs: $5.99 each
- Tropicana Orange Juice: $3.50 for 2
- International Delight Creamer: $5.99 each
- Chobani Flip or Protein Greek Yogurt: $1.20 for 10
- Meijer Cottage Cheese: $2.50 for 2
Bakery and bread on sale:
- Fresh from Meijer 4 Ct. Unfilled Muffins or 12 Ct. Mini Muffins: $4.49 each
- Frederik's by Meijer Croissants: $6.29 each
- Fresh from Meijer Ultimate or Fresh from Meijer Bagels or Sugar Cookies: $6.29 each
- Aunt Millie's Big & Fluffy Hawaiian Dinner Rolls: $3.29 each
- Fresh from Meijer Scones, Turnovers or Mini Danish: $3.99 each
- Fresh from Meijer Italian Classic Bread: $1.00 each
- Fresh from Meijer Cranberry Walnut Relish: $7.99 each
- Pepperidge Farm Rye Bread: $3.49 each
- Pepperidge Farm Farmhouse or Whole Grain Bread: $3.50 for 2
- Hostess Donettes Mini Donuts: $2.50 for 2
- Aunt Millie's Bread: $2.50 for 2
- Pepperidge Farm Cookies: $4.00 for 2
- Meijer Fudge Cookies or Saltine Crackers: $2.50 for 2
- Frederik's by Meijer Finishing Butter: $2.50 for 2
- Frederik's by Meijer Gourmet Pasta: $2.99 each
- Frederik's by Meijer Frozen Pasta: $4.99 each
- Frederik's by Meijer Refrigerated Pasta: $3.50 for 2
Pantry on sale:
- General Mills Cinnamon Toast Crunch, Honey Nut Cheerios or Kellogg's Special K Red Berries Cereal: $3.99 each
- Ken's Salad Dressing or Simply Vinaigrette: $2.99 each
- Kellogg's Nutri Grain Bars: $2.50 for 2
- Starbucks or Dunkin' Coffee or K-Cups: $7.99 each
- Ritz Party Size Crackers or Oreo Party Size Cookies: $4.99 each
- Meijer Purified Drinking Water: $4.99 each
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products 6 pk.: $1.00 for 4
- Kraft Macaroni & Cheese: $1.00 each
- Kraft Easy Mac or Velveeta Shells & Cheese: $3.49 each
- Kraft Jet-Puffed Mini Marshmallows: $1.50 for 2
- Libby's 100% Pure Pumpkin: $1.50 for 2
- Buffalo Wild Wings Sauce: $3.49 each
- Vlasic Pickles: $2.50 for 2
- Hellmann's Mayo Squeeze or Flavored Mayo: $1.99 each
- Prego Pasta or Alfredo Sauces: $2.00 for 3
- Hunt's Tomatoes or Tomato Sauce: $1.25 for 4
- Idahoan Mashed Potatoes or Casseroles: $1.25 for 4
- Primal Kitchen Dressing: $5.99 each
- Old El Paso Taco Shells, Rice or Enchilada Sauce: $1.99 each
- Pace Salsa, Picante, Nacho Sauce or Queso Bowl: $1.99 each
- Tasty Bite Rice or Entrée: $3.00 for 2
- Swanson Broth: $2.99 each
- Progresso Vegetable Classics, Traditional, Rich & Hearty or Protein Soups: $2.00 for 5
- Meijer Ground Coffee: $10.99 each
- Frederik's by Meijer Coffee Pods: $24.99 each
- Meijer Canned Pineapple or Applesauce: $1.79 each
- Nature Valley Protein or Crunchy Granola: $3.99 each
- Quaker Old Fashioned Oats or Quick Oats: $4.99 each
- Mott's Applesauce Cups: $2.50 for 2
- Mrs. Butterworth's Syrup: $3.00 for 2
- Welch's Fruit Snacks: $7.99 each
- General Mills Cheerios, Reese's Peanut Butter Puffs or Lucky Charms Cereal: $2.50 for 2
- Campbell's Condensed Soup: $1.67 for 3
- Meijer Gelatin and Instant or Sugar-Free Instant Pudding: $0.79 each
- Meijer All Purpose Bleached Flour: $1.99 each
- Meijer Pure Granulated Sugar: $2.89 each
- Meijer Light Brown or Powdered Confectioners Sugar: $1.89 each
- Meijer Whipping Cream: $1.99 each
- Meijer Twin Pack Cream Cheese: $2.79 each
- Meijer Golden Rounds Crackers: $2.49 each
- Meijer Holiday Candy Canes: $1.99 each
- Meijer Broth: $0.79 each
- Meijer Canned Vegetables: $0.49 each
- Meijer Turkey, Chicken or Beef Gravy: $0.89 each
- Meijer Stuffing Mix: $0.99 each
- Meijer Cooking Spray: $2.49 each
- Meijer Dip Mix Packets: $1.99 each
- Meijer Spreadable Butter: $3.79 each
- Meijer Cracker Cuts: $2.49 each
- Meijer Instant Potatoes: $1.79 each
- Meijer Family Size Ready to Heat Mashed Potatoes or Mac & Cheese: $3.89 each
- Holiday Non-Chocolate Candy: $4.49 each
- Hershey's, Mars or Ferrero King Size Candy Singles: $2.50 for 2
- Snack Size Chocolate Bagged Holiday Candy: $5.79 each
- Hershey's Family Size Stand Up Bag: $8.29 each
- Lindt or Ghirardelli Large Holiday Bag: $10.99 each
- Twizzlers Licorice or Jolly Rancher Ropes: $4.39 each
- Planters Mixed Nuts: $11.69 each
- Jack Link's Jerky or Air-Dried Beef Strips: $4.99 each
- Chex Mix or Bugles: $2.00 for 2
- Frederik's by Meijer Kettle Chips: $2.99 each
- Pepperidge Farm Goldfish Crackers or Crisps: $2.00 for 2
- Snyder's Pretzels or Pieces: $2.99 each
- Frito-Lay Multipack: $2.00 for 2
- Quaker Rice Cakes: $9.99 each
- Cheez-It, Town House or Club Family Size Crackers or Toasteds Party Pack Crackers: $4.99 each
- V8 Splash: $1.99 each
- Kool-Aid Jammers or Mio Liquid Water Enhancer: $3.00 for 2
- 7UP Products 2 liter bottle: $1.00 for 4
- Glaceau smartwater or Plus Alkaline: $1.67 for 3
- Meijer Electrolyte or Alkaline Water or Quencher Beverage: $0.80 for 5
- Fairlife Core Power Protein Shakes: $3.50 for 2
- oHy Sparkling Water or Maison Perrier Sparkling Juice Beverage: $6.49 each
- Poppi Prebiotic Soda or Olipop Sparkling Tonic: $7.99 each
- Red Bull Energy Drinks: $10.99 each
- Gatorade Sports Drinks: $6.50 for 2
- Frederik's by Meijer San Marzano Style Tomatoes or Passata: $3.79 each
- Frederik's by Meijer Artesian Water or Italian Sparkling Mineral Water: $4.99 each
- Frederik's by Meijer Cocoa Tin: $7.99 each
Frozen on sale:
- Stouffer's Frozen Meals or Lean Cuisine Frozen Meals: $2.50 for 4
- Jack's Frozen Pizzas: $2.75 for 3
- Campbell's Chunky Frozen Bowls: $3.00 for 2
- Boston Market Dinners: $2.50 for 4
- Marie Callender's Family Size Frozen Meal: $8.99 each
- Jimmy Dean Frozen Breakfast Bowls: $9.99 each
- Totino's Frozen Pizza Rolls: $7.49 each
- Pillsbury Biscuits or Red Lobster Cheddar Bay Biscuits: $5.49 each
- Meijer Frozen Prepared Chicken: $7.49 each
- Tyson Prepared Frozen Chicken: $5.49 each
- California Pizza Kitchen Pizza: $5.49 each
- Purple Cow Ice Cream or Frozen Yogurt: $2.99 each
- Halo Top Ice Cream: $3.99 each
- Ben & Jerry's Ice Cream or Yasso Frozen Yogurt Bars or Scoopables: $4.50 for 2
- Nestlé Drumstick or Dipped Cones: $5.99 each
- Fruit Riot Frozen Sour Candy: $7.99 each
- Betty Crocker Delights Brownie or Cookie Mixes or Cookie Mix Pouches: $3.00 for 2
- Kraft Jet-Puffed Mini Marshmallows: $1.50 for 2
- Libby's 100% Pure Pumpkin: $1.50 for 2
- Meijer Yogurt Pouches, Sheet Pan Meals or Frozen Appetizers: $0.50 off
- Frederik's by Meijer Cookie Dough: $4.49 each
- Frederik's by Meijer Frozen Desserts or Creme Brulée: $4.79 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.
$23.33
for 1 person · $23.33 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of November 04, 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.