Piggly Wiggly Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Ground Chuck Family Pack: $5.49/lb
- Springer Mountain Farms Fresh Whole Chicken: $1.69/lb
- Tyson Individually Fresh Frozen Chicken Wings: $4.99/lb
- Tyson Fully Cooked Chicken Strips, Fillets, Nuggets, Wings or Restaurant Style Entrees: $1.99/lb
- Fresh Whole Boneless Pork Loins: $3.99/lb
- St. Louis Style Pork Spare Ribs: $3.49/lb
- Fresh Boneless Country Style Pork Ribs: $5.99/lb
- Tenderized Boneless Pork Chops: $2.49/lb
- Family Pack Fresh Breakfast Thin Boneless Pork Chops: $2.69/lb
- Tyson Individually Fresh Frozen Boneless Skinless Chicken Breast or Tenderloins: $1.79/lb
- Cook's Butt Portion Smoked Ham: $1.99/lb
- Cook's Shank Portion Smoked Ham: $1.79/lb
- USDA Select Black Canyon Angus Beef Boneless Beef Chuck Roast: $4.49/lb
- USDA Select Black Canyon Angus Beef Boneless Beef New York Strip Steaks: $6.79/lb
- Eck Rich Fully Cooked Smoked Rope Sausage, Links or Lil Smokies: $2.99 for 16 oz
- Jimmy Dean Fresh Pork Roll Sausage: $3.99 for 5.3 oz
- Field or Fischer's Hot Dogs, Franks or Sliced Bologna: $4/$5 for 10.3 oz
- Hebrew National Beef Hot Dogs: $4.49 for 32 oz
- Wright Brand Sliced Bacon: $2/$5 for 24 oz
- Sea Best Fresh Frozen Boneless Tilapia Fillets: $9.99 for 8 oz
- Louis Kemp Imitation Crab or Lobster: $2/$5
- Kentucky Legend Sliced Bacon: $2/$13 for 12 pk/12 oz cans

Vegetables on sale:
- Beefsteak Tomatoes: $0.99/lb
- Sweet Vidalia Onions: $4/$5 for Extra Large Red, Yellow or Orange Bell Peppers
- Black or Red Plums: $0.99/lb
- Red or Green Seedless Grapes: $2.29/lb
- Sweet Bi-Color Corn: $4/$2
- Baby Peeled Carrots: $1.99/lb
- Dole Garden Salad: $2/$3 for 12 oz
- Tasteful Selections Potatoes: $2/$4 for 28 oz
- Cherries: $3.99/lb

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Springer Mountain Farms Fresh Whole Chicken: $1.69/lb - about 4 lbs needed = ~$6.76 for 4 people
- Cook's Shank Portion Smoked Ham: $1.79/lb - about 2.5 lbs needed = ~$4.48 for 4 people
- Tyson Frozen Boneless Skinless Chicken Breast or Tenderloins: $1.79/lb - about 2 lbs needed = ~$3.58 for 4 people
- Cook's Butt Portion Smoked Ham: $1.99/lb - about 2.5 lbs needed = ~$4.98 for 4 people
- Tenderized Boneless Pork Chops: $2.49/lb - about 2 lbs needed = ~$4.98 for 4 people
- Family Pack Breakfast Thin Boneless Pork Chops: $2.69/lb - about 2 lbs needed = ~$5.38 for 4 people
- Eck Rich Fully Cooked Smoked Rope Sausage: $2.99 for 16 oz - 2 packs needed = ~$5.98 for 4 people
- St. Louis Style Pork Spare Ribs: $3.49/lb - about 3 lbs needed = ~$10.47 for 4 people
- Fresh Whole Boneless Pork Loin: $3.99/lb - about 2 lbs needed = ~$7.98 for 4 people
- USDA Select Beef Chuck Roast: $4.49/lb - about 2 lbs needed = ~$8.98 for 4 people
- Tyson Chicken Wings (frozen): $4.99/lb - about 3 lbs needed = ~$14.97 for 4 people
- Fresh Boneless Country Style Pork Ribs: $5.99/lb - about 2 lbs needed = ~$11.98 for 4 people
- Fresh Ground Chuck Family Pack: $5.49/lb - about 2 lbs needed = ~$10.98 for 4 people
- Sea Best Tilapia Fillets: $9.99 for 8 oz - 4 packs needed = ~$39.96 for 4 people (premium/not practical)
- USDA Select NY Strip Steaks: $6.79/lb - about 2.5 lbs needed = ~$16.98 for 4 people (premium steak)

The anchor of this week is the Tyson frozen chicken breast at $1.79/lb - that is one of the best protein values on the entire flyer and it earns two appearances across the week in very different dishes. Smoked ham at $1.79/lb and tenderized pork chops at $2.49/lb are both excellent everyday cuts that keep four nights firmly in budget. The Eck Rich smoked sausage at $2.99 for a full 16-oz rope rounds out the economical options with great flavor flexibility. The NY Strip Steak at $6.79/lb is the only traditional premium steak on the flyer, so it earns Friday night as a treat - two 1.25-lb steaks sliced across the grain stretch it comfortably to four plates while keeping that night's cost reasonable. The tilapia was skipped entirely because $9.99 for just 8 oz would require four packages to feed four people, making it by far the most expensive option per serving on the whole flyer.

5-DAY MEAL PLAN

Monday
Meal: Baked Smoked Ham with Roasted Potatoes and Sweet Corn
Description: Thick-cut smoked ham is oven-roasted with a touch of brown sugar and garlic until glazed and tender, served alongside crispy roasted Tasteful Selections potatoes and sweet bi-color corn on the cob. This is a hearty, hands-off dinner that fills the table with almost no active cooking time.
Sale items used: Cook's Shank Portion Smoked Ham ($1.79/lb), Tasteful Selections Potatoes ($2/$4 for 28 oz), Sweet Bi-Color Corn ($4/$2)
Prep time: 20 minutes prep, 90 minutes roasting
Serving note: 2.5 lbs smoked ham (serves 4 generously), two 28-oz bags of potatoes quartered and roasted, 4 ears of corn

Tuesday
Meal: Pan-Seared Pork Chops with Bell Pepper and Tomato Saute
Description: Tenderized boneless pork chops are seasoned and pan-seared to a golden crust, then topped with a quick saute of colorful bell peppers and fresh beefsteak tomatoes in olive oil and garlic. The bright pepper-tomato sauce lifts the richness of the pork into a complete one-pan dinner.
Sale items used: Tenderized Boneless Pork Chops ($2.49/lb), Extra Large Bell Peppers ($4/$5), Beefsteak Tomatoes ($0.99/lb)
Prep time: 30 minutes
Serving note: 2 lbs pork chops (4 chops, roughly 8 oz each), 4 bell peppers sliced, 1.5 lbs tomatoes diced

Wednesday
Meal: Baked Chicken Breast with Garlic Roasted Carrots and Garden Salad
Description: Tyson boneless skinless chicken breasts are marinated in olive oil, garlic, and herbs, then oven-baked until juicy, paired with honey-glazed baby carrots and a crisp garden salad. Simple, light, and completely gluten-free, this midweek meal resets the palate after heavier dishes earlier in the week.
Sale items used: Tyson Frozen Boneless Skinless Chicken Breast ($1.79/lb), Baby Peeled Carrots ($1.99/lb), Dole Garden Salad ($2/$3 for 12 oz), Kraft Chunks or Shredded Cheese ($3.29 each with $1 coupon = $2.29)
Prep time: 10 minutes prep, 30 minutes baking
Serving note: 2 lbs chicken breast (4 portions), 1 lb baby carrots, two 12-oz bags of salad, shredded cheese for topping salad

Thursday
Meal: Smoked Sausage, Potato, and Bell Pepper Skillet
Description: Sliced Eck Rich smoked rope sausage is browned in a cast iron skillet with cubed potatoes and strips of bell pepper until everything is caramelized and deeply flavored. This one-skillet dinner is smoky, satisfying, and naturally gluten-free with zero fuss.
Sale items used: Eck Rich Fully Cooked Smoked Rope Sausage ($2.99 for 16 oz), Tasteful Selections Potatoes ($2/$4 for 28 oz), Extra Large Bell Peppers ($4/$5), Beefsteak Tomatoes ($0.99/lb)
Prep time: 35 minutes
Serving note: Two 16-oz packs of sausage sliced into coins, one 28-oz bag of potatoes cubed, 3 bell peppers sliced, 1 lb tomatoes for a quick pan sauce
Recipes:
- Sausage and Potato Skillet Recipe

Friday
Meal: Seared New York Strip Steak with Roasted Potatoes and Fresh Tomato Salad
Description: USDA Select Black Canyon Angus NY Strip Steaks are seasoned simply with salt, pepper, and garlic, then seared in a screaming-hot pan to a perfect medium, sliced and served over crispy roasted Tasteful Selections potatoes. A fresh beefsteak tomato salad dressed with olive oil and herbs rounds out the plate for a restaurant-quality Friday night dinner at home.
Sale items used: USDA Select Black Canyon Angus Beef NY Strip Steaks ($6.79/lb), Tasteful Selections Potatoes ($2/$4 for 28 oz), Beefsteak Tomatoes ($0.99/lb), Kraft Chunks or Shredded Cheese ($2.29 with coupon)
Prep time: 20 minutes prep, 15 minutes cook
Serving note: 2.5 lbs NY strip (approximately two steaks, sliced across the grain to serve 4), one 28-oz bag of potatoes roasted, 1.5 lbs tomatoes for salad

SHOPPING LIST

Buy on sale:
- Cook's Shank Portion Smoked Ham (2.5 lbs): $4.48
- Tenderized Boneless Pork Chops (2 lbs): $4.98
- Tyson Frozen Boneless Skinless Chicken Breast (2 lbs): $3.58
- Eck Rich Fully Cooked Smoked Rope Sausage (x2 packs): $5.98
- USDA Select Black Canyon Angus NY Strip Steaks (2.5 lbs): $16.98
- Tasteful Selections Potatoes (x3 bags, 28 oz each): $6.00
- Sweet Bi-Color Corn (4 ears at $4/$2 deal): $2.00
- Extra Large Bell Peppers (7 peppers at $4/$5 deal): $8.75
- Beefsteak Tomatoes (4 lbs total across the week): $3.96
- Baby Peeled Carrots (1 lb): $1.99
- Dole Garden Salad (x2 bags, 12 oz): $3.00
- Kraft Chunks or Shredded Cheese (x1 bag with $1 coupon): $2.29

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Dried herbs (Italian seasoning, thyme, or rosemary)
- Brown sugar (for ham glaze)
- Honey (for glazed carrots)
- Red wine vinegar or lemon juice (for tomato salad)
- Cooking spray or butter