Meijer Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week gives you five dinners built around a few sale buys that carry across several nights, so the shopping stays simple. Chicken and pork each show up twice: chicken tenderloins in Tuesday's stir-fry and chicken thighs on Thursday's sheet pan, then pork loin chops on Wednesday and the whole roasted pork loin on Friday, which is $3.98 for 2 lbs. The 4 lbs of butternut squash ($3.96) covers both Wednesday and Thursday, and the 6 broccoli crowns ($4.50) split evenly between Tuesday and Thursday. Monday's stuffed peppers with ground chuck start the week, and every dinner is gluten-free, so just check that your tamari label says so before Tuesday.
5-DAY MEAL PLAN
Monday
Meal: Baked Stuffed Bell Peppers with Ground Chuck, Rice and Melted Cheese
Description: Red bell peppers are filled with browned Certified Angus Beef Ground Chuck, cooked rice and tomato sauce, then baked in more tomato sauce until tender. Shredded cheese melts over the top, and a simple green salad rounds out the plate.
Sale items used: Certified Angus Beef Ground Chuck, Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (red bell peppers), Hunt's Tomatoes or Tomato Sauce (tomato sauce), Sargento Shredded or Chunk Cheese (shredded), Earthbound Farms Organic Salads or Greenhouse Salads or Fresh from Meijer Greenhouse Salads (plain greens, no croutons or packaged dressing)
Prep time: 55 minutes
Serving note: Use 1.5 lb ground chuck, 4 bell peppers (1 per person), 1 cup uncooked rice (cooked), 4 cans Hunt's tomato sauce (1 stirred into the filling, 3 spooned around and over the peppers), 1 package Sargento shredded cheese (half in the filling, half on top), and 1 package of salad greens as a side.
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: Sliced Fresh from Meijer Family Pack Boneless Chicken Tenderloins are quickly stir-fried in a hot skillet with broccoli florets and sweet onion. A gluten-free tamari and ginger sauce thickened with cornstarch coats everything, and it is served over steamed rice.
Sale items used: Fresh from Meijer Family Pack Boneless Chicken Tenderloins, Broccoli Crowns, Bulk Sweet Onions
Prep time: 30 minutes
Serving note: Use 1.5 lb chicken tenderloins, 3 broccoli crowns, 0.5 lb sweet onions, and 1 cup uncooked rice (cooked) to serve 4. Check that the tamari label says gluten-free.
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: Boneless pork loin chops are seared in a skillet until golden, then served over apples and sweet onions softened in the same pan with cinnamon. Cubed butternut squash roasts alongside until caramelized at the edges.
Sale items used: Fresh from Meijer Pork Loin Chops Boneless, Bulk Granny Smith or Gala Apples (Granny Smith), Bulk Sweet Onions, Butternut, Acorn, Buttercup Kabocha or Spaghetti Squash (butternut)
Prep time: 40 minutes
Serving note: Use 1.5 lb pork loin chops (about 4 chops), 1.5 lb apples, 1 lb sweet onions, and 2 lb butternut squash for 4 people.
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: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs and cubed butternut squash roast together on one sheet pan at high heat. Broccoli florets join for the last 15 minutes so everything finishes at the same time.
Sale items used: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs, Butternut, Acorn, Buttercup Kabocha or Spaghetti Squash (butternut), Broccoli Crowns
Prep time: 50 minutes
Serving note: Use 2 lb chicken thighs, 2 lb butternut squash, and 3 broccoli crowns for 4 people. Start the squash a few minutes before the chicken goes on the pan.
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: Fresh from Meijer Whole Boneless Pork Loin is rubbed with garlic and dried herbs, then oven-roasted until it reaches 145 F and is sliced after resting. Mashed yellow or red potatoes topped with melted shredded cheese and a green salad complete the dinner.
Sale items used: Fresh from Meijer Whole Boneless Pork Loin, Yellow or Red Potatoes, Sargento Shredded or Chunk Cheese (shredded), Earthbound Farms Organic Salads or Greenhouse Salads or Fresh from Meijer Greenhouse Salads (plain greens, no croutons or packaged dressing)
Prep time: 75 minutes
Serving note: Use about 2 lb pork loin, 1 bag of potatoes, 1 package Sargento shredded cheese, and 1 package of salad greens for 4 people. Total time is over an hour, so rub the pork with herbs in the morning and refrigerate. Boil the potatoes while the loin roasts, and let the loin rest 10 minutes before slicing.
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 (1.5 lbs): $7.94
- Red, Yellow or Orange Bell Peppers or Seedless English Cucumbers (4 red bell peppers): $1.25
- Hunt's Tomatoes or Tomato Sauce (4 cans of tomato sauce): $1.25
- Sargento Shredded or Chunk Cheese (2 packages): $2.00
- Earthbound Farms Organic Salads or Greenhouse Salads or Fresh from Meijer Greenhouse Salads (2 packages): $2.50
- Fresh from Meijer Family Pack Boneless Chicken Tenderloins (1.5 lbs): $5.99
- Broccoli Crowns (6 crowns): $4.50
- Bulk Sweet Onions (1.5 lbs): $1.94
- Fresh from Meijer Pork Loin Chops Boneless (1.5 lbs): $5.24
- Bulk Granny Smith or Gala Apples (1.5 lbs): $1.49
- Butternut, Acorn, Buttercup Kabocha or Spaghetti Squash (4 lbs of butternut): $3.96
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs (2 lbs): $6.38
- Fresh from Meijer Whole Boneless Pork Loin (2 lbs): $3.98
- Yellow or Red Potatoes (1 bag): $4.49
Pantry staples needed:
- Long-grain white rice
- Gluten-free tamari (check the label)
- Cornstarch
- Olive oil and cooking oil
- Butter and milk
- Garlic and fresh or ground ginger
- Salt and black pepper
- Onion powder
- Cinnamon
- Dried thyme, rosemary and Italian seasoning
- Red wine vinegar (for the salad)
🏷️ 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.
$52.91
for 4 people · $13.23 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.