Piggly Wiggly Gluten-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boneless Skinless Chicken Breasts: $2.59/lb
- USDA Choice Black Canyon Angus Boneless Beef Top Sirloin Steaks: $8.99/lb
- Eckrich Hot Dogs: $1.59/lb
- Fast Fixin' Frozen Chicken Nuggets, Strips, Patties or Bites: $2.99 (price not listed per lb or per unit with clear unit)
- Assorted Pork Chops: $3.99/lb
- Jimmy Dean Sliced Bacon: $3.99
- Prairie Fresh Whole Pork Tenderloins: $3.99/lb
- Butterball Fresh 85% Lean Ground Turkey: $2.99/lb
- Butterball Fresh 85% Lean Ground Round: $2.99/lb
- Nathan's Beef Hot Dogs: $4.99 for 32 Oz.
- Sea Best Fresh Frozen Boneless Swai Fillets: $7.99/lb
- Sea Best Fresh Frozen Shrimp: $10.99 for 51-60 Ct., 10 Oz.
- Mrs. Paul's or Van de Kamp's Breaded Fish Fillets or Sticks: $5.99 for 20-20.7 Oz. (contains breading - not gluten-free)
- El Monterey Taquitos: $7.99 for 20-24 Oz. (not gluten-free)
- Swaggerty's Farm Pork Sausage Rolls, Patties or Links: $4.99 for 10.4-19.2 Oz.
- Swaggerty's Farm Frozen Breakfast or Biscuit Sandwiches: $4.99 (not gluten-free)
- Reser's Fresh Side Dishes: $6.99 for 24 Oz.
- Mrs. Grissom's Chicken Salad or Pimento Cheese: $4.99 for 6 Oz.
- Soules Kitchen Fully Cooked Chicken Fajita Meat: $2.99
- Smithfield Smoked Sliced Quarter Hams: $7.99/lb
- Earl Campbell's Smoked Sausage: $5.99
- Kretschmar Off The Bone Ham: $6.99/lb
- Kretschmar Chicken Breast: $7.99/lb
- Tyson Rotisserie Chicken: $7.99 each
- Smithfield Fully Cooked St. Louis Style Ribs: $10.99 for 1 Rack
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Top Round Steaks: $7.49/lb
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Cube Steaks: $6.99/lb
- Williams Sliced Bacon: $5.99 for 24 Oz.

Vegetables on sale:
- Beefsteak Tomatoes: $1.29/lb
- Best Choice Russet Potatoes: $3.79 for 10 Lb. Bag
- Strawberries, 1 Lb. or Blueberries, Pint: $2.99
- Dole Coleslaw: $1.29
- Southern Peaches: $1.39/lb
- Northwest Sweet Cherries: $3.99/lb
- Sweet Vidalia Onions: $1.39 for 3 Lb. Bag
- Zucchini or Yellow Squash: $1.39/lb
- Cauliflower: $2.99 each
- Whole White Mushrooms: $1.99 for 8 Oz.
- Dole Shredded Lettuce: $1.99 for 8 Oz.
- Dole Premium Salad Kits: $2.99 for 7.1-13.25 Oz. (check label for gluten-free status on dressings)
- Healthy Harvest Pico de Gallo: $1.99 for 7.5-13 Oz.

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Butterball Fresh 85% Lean Ground Turkey: $2.99/lb - about 1.5 lbs for 4 people = $4.49 total, roughly $1.12/serving
- Butterball Fresh 85% Lean Ground Round: $2.99/lb - about 1.5 lbs for 4 people = $4.49 total, roughly $1.12/serving
- Boneless Skinless Chicken Breasts: $2.59/lb - about 2 lbs for 4 people = $5.18 total, roughly $1.30/serving
- Assorted Pork Chops: $3.99/lb - about 2 lbs for 4 people = $7.98 total, roughly $2.00/serving
- Prairie Fresh Whole Pork Tenderloins: $3.99/lb - about 2 lbs for 4 people = $7.98 total, roughly $2.00/serving
- Swaggerty's Farm Pork Sausage Rolls, Patties or Links: $4.99 for 10.4-19.2 Oz. - 1 package for 4 people = $4.99 total, roughly $1.25/serving
- Earl Campbell's Smoked Sausage: $5.99 (flat price, one package) - 1 package for 4 people = $5.99 total, roughly $1.50/serving
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Cube Steaks: $6.99/lb - about 2 lbs for 4 people = $13.98 total, roughly $3.50/serving
- Smithfield Smoked Sliced Quarter Hams: $7.99/lb - about 1.5 lbs for 4 people = $11.99 total, roughly $3.00/serving
- Sea Best Fresh Frozen Boneless Swai Fillets: $7.99/lb - about 2 lbs for 4 people = $15.98 total, roughly $4.00/serving
- Kretschmar Off The Bone Ham: $6.99/lb - about 1.5 lbs for 4 people = $10.49 total, roughly $2.62/serving
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Top Round Steaks: $7.49/lb - about 2 lbs for 4 people = $14.98 total, roughly $3.75/serving
- USDA Choice Black Canyon Angus Boneless Beef Top Sirloin Steaks: $8.99/lb - about 2 lbs for 4 people = $17.98 total, roughly $4.50/serving
- Sea Best Fresh Frozen Shrimp: $10.99 for 51-60 Ct., 10 Oz. - 2 packages needed for 4 people = $21.98 total, roughly $5.50/serving (skipped - inflates budget too much)

Why these meals: Ground turkey and ground round are the two best protein deals this week at just over a dollar a serving, so they anchor two of the five nights. Chicken breasts at $2.59/lb are also a strong everyday value and earn a third night. Swaggerty's Farm Pork Sausage Links at a flat $4.99 for a full package round out the fourth economical night with a different flavor profile entirely. The single premium night goes to Sea Best Swai Fillets at $7.99/lb - swai is a mild, affordable white fish that costs far less per serving than the sirloin steaks or shrimp on this flyer, making it the best premium value available. Shrimp was skipped entirely because two packages would be needed to feed four people, pushing that one night's protein cost alone past $21, which would blow the weekly ceiling. The 10-lb bag of russet potatoes at $3.79 is a standout deal that pulls double duty across multiple nights, keeping the vegetable spend very low.

5-DAY MEAL PLAN

Monday
Meal: Skillet Ground Turkey with Zucchini and Beefsteak Tomatoes over Rice
Description: Seasoned ground turkey is browned in a skillet with sliced zucchini and diced beefsteak tomatoes, then served over fluffy white rice for a hearty, naturally gluten-free one-pan dinner. The tomatoes break down into a light, savory sauce that coats every bite of turkey and tender squash.
Sale items used: Butterball Fresh 85% Lean Ground Turkey, Zucchini or Yellow Squash, Beefsteak Tomatoes, Best Choice Rice, McCormick Grill Mates Seasoning, Best Choice Cooking Spray
Prep time: 30 minutes
Serving note: Use 1.5 lbs ground turkey, 1 lb zucchini, 0.75 lb beefsteak tomatoes, and 2 cups dry Best Choice Rice (from the 32 oz bag) for 4 people.
Recipes:
- Ground Turkey Skillet with Zucchini, Corn, Black Beans and Tomato - Skinny Taste

Tuesday
Meal: Pan-Seared Boneless Chicken Breasts with Roasted Russet Potatoes and Cauliflower
Description: Boneless skinless chicken breasts are seasoned and seared in a hot skillet until golden and cooked through, served alongside oven-roasted russet potato wedges and cauliflower florets. The combination of crispy potatoes and tender roasted cauliflower makes this a complete, satisfying gluten-free plate.
Sale items used: Boneless Skinless Chicken Breasts, Best Choice Russet Potatoes, Cauliflower, McCormick Seasoning Grinders, Best Choice Cooking Spray, Best Choice Canola or Vegetable Oil
Prep time: 45 minutes
Serving note: Use 2 lbs chicken breasts (about 2 large breasts), 4 medium russet potatoes from the 10 lb bag, and 1 head of cauliflower for 4 people. Start potatoes and cauliflower in the oven first at 425 degrees F for about 25 minutes, then sear chicken while vegetables finish roasting.
Recipes:
- Pan-Seared Chicken Breasts - Julia's Album

Wednesday
Meal: Smoked Sausage and Potato Hash with Sweet Vidalia Onions and Mushrooms
Description: Sliced Earl Campbell's Smoked Sausage is pan-fried with diced russet potatoes, sweet Vidalia onions, and whole white mushrooms until everything is browned and caramelized in the skillet. This hearty hash is a deeply savory, gluten-free dinner that comes together in one pan with minimal cleanup.
Sale items used: Earl Campbell's Smoked Sausage, Best Choice Russet Potatoes, Sweet Vidalia Onions, Whole White Mushrooms, Best Choice Cooking Spray
Prep time: 35 minutes
Serving note: Use 1 package Earl Campbell's Smoked Sausage (sliced into rounds), 4 medium russet potatoes from the 10 lb bag (diced small), half of the 3 lb onion bag (about 1.5 lbs onions), and 1 package (8 oz) Whole White Mushrooms for 4 people.

Thursday
Meal: Pan-Fried Swai Fillets with Skillet Yellow Squash and Beefsteak Tomato Salad
Description: Sea Best Swai fillets are seasoned with McCormick Grill Mates and pan-fried in a light coat of oil until golden and flaky, paired with sauteed yellow squash and a fresh side salad of sliced beefsteak tomatoes. Swai is a mild, tender white fish that cooks in under 10 minutes and pairs beautifully with the bright, fresh tomato salad.
Sale items used: Sea Best Fresh Frozen Boneless Swai Fillets, Zucchini or Yellow Squash, Beefsteak Tomatoes, McCormick Grill Mates Seasoning, Best Choice Cooking Spray, Best Choice Canola or Vegetable Oil
Prep time: 25 minutes
Serving note: Use 2 lbs swai fillets (thaw overnight in the refrigerator), 1 lb yellow squash, and 0.75 lb beefsteak tomatoes for 4 people. Thaw fish the night before for best results.
Recipes:
- Pan-fried Swai Fillet with Mixed Green Salad - Santa Monica Seafood Market & Café
- Pan-Fried Swai Fillets Recipe - Recipes.net
- Pan-Fried Swai Fillets Recipe - Dirty Dishes Messy Kisses

Friday
Meal: Seasoned Ground Round Stuffed Baked Potatoes with Pico de Gallo and Borden Shredded Cheese
Description: Large russet potatoes are baked until fluffy, then split and loaded with seasoned browned ground round, a spoonful of Healthy Harvest Pico de Gallo, and a generous handful of Borden shredded cheese. This loaded baked potato dinner is completely gluten-free, filling, and feels like a treat to close out the week.
Sale items used: Butterball Fresh 85% Lean Ground Round, Best Choice Russet Potatoes, Healthy Harvest Pico de Gallo, Borden Chunks, Shreds or Slices Cheese, McCormick Grill Mates Seasoning
Prep time: 60 minutes
Serving note: Use 1.5 lbs ground round, 4 large russet potatoes from the 10 lb bag, 1 container (7.5-13 oz) Healthy Harvest Pico de Gallo, and 1 package Borden Shreds for 4 people. Bake potatoes at 400 degrees F for 50-55 minutes; brown the ground round in the last 15 minutes so everything finishes together.
Recipes:
- Taco Potatoes (Taco Stuffed Baked Potato) - Together as Family
- Taco Stuffed Baked Potatoes (Gluten Free & Low FODMAP) - Loveable Lemons

SHOPPING LIST

Buy on sale:
- Butterball Fresh 85% Lean Ground Turkey (1.5 lbs): $4.49
- Butterball Fresh 85% Lean Ground Round (1.5 lbs): $4.49
- Boneless Skinless Chicken Breasts (2 lbs): $5.18
- Earl Campbell's Smoked Sausage (x1 package): $5.99
- Sea Best Fresh Frozen Boneless Swai Fillets (2 lbs): $15.98
- Best Choice Russet Potatoes (x1 bag, 10 lbs): $3.79
- Cauliflower (x1 head): $2.99
- Zucchini or Yellow Squash (2 lbs): $2.78
- Beefsteak Tomatoes (1.5 lbs): $1.94
- Sweet Vidalia Onions (x1 bag, 3 lbs): $1.39
- Whole White Mushrooms (x1 package, 8 oz): $1.99
- Healthy Harvest Pico de Gallo (x1 container): $1.99
- Borden Chunks, Shreds or Slices Cheese (x1 package): $3.99
- Best Choice Rice (x1 bag, 32 oz): $2.99
- McCormick Grill Mates Seasoning (x1): $1.99
- Best Choice Cooking Spray (x1): $2.99

Pantry staples needed:
- Canola or vegetable oil (for pan-frying)
- Salt and black pepper
- Garlic powder
- Onion powder
- Paprika