Piggly Wiggly Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Oven-Roasted Chicken Leg Quarters with Roasted Potatoes and Frozen Vegetables
Description: One crisp-skinned chicken leg quarter roasts alongside a pile of seasoned potato chunks until golden. A scoop of steamed frozen vegetables rounds out a simple, hearty plate.
Sale items used: Fresh Fryer Leg Quarters, Green Giant Potatoes, Best Choice Frozen Vegetables
Prep time: 55 minutes
Serving note: Use 1 leg quarter (assume about 0.8 lb total) and 1 medium potato (about 8 oz), cubed. Use about 1 cup of plain frozen vegetables (no sauce). Roast at 425F for 40 to 45 minutes with oil, salt, pepper and paprika. Steam the vegetables in the last 5 minutes. The rest of the potato bag is used for Wednesday.
Recipes:
- Baked Chicken Leg Quarters - Recipes From A Pantry
- Easy Baked Chicken Leg Quarters with Vegetables - CopyKat Recipes
- Lemon Baked Chicken Leg Quarters with Crispy Potatoes
Tuesday
Meal: Pan-Seared Sirloin Pork Chops with Rice and Garden Salad
Description: A single boneless sirloin pork chop is seared until browned and juicy, then served over fluffy white rice. A crisp side of garden salad adds freshness.
Sale items used: Family Pack Boneless Sirloin Pork Chops, Dole Garden Salad
Prep time: 25 minutes
Serving note: Use 1 chop (assume about 0.5 lb total). Cook 1/2 cup dry rice (makes about 1 1/2 cups cooked, with extra for Friday's meal if you like). Sear the chop 4 to 5 minutes per side with salt and pepper. Use about 2 cups of salad from the bag with oil and vinegar. Skip any croutons or dressing packets that may come with the salad.
Recipes:
- Easy Skillet Pork Chops and Rice - One Pan, 40 Minutes
- Pan-Seared Pork Chops with Rice
- Gluten-free Pork Chops on Rice Recipe
Wednesday
Meal: Beef and Bean Chili over Baked Potatoes
Description: A small pot of beef and bean chili simmers with onion, tomatoes and spices, then gets ladled over a fluffy baked potato. It makes a warm, filling single serving with a little left over.
Sale items used: Fresh Ground Chuck, Rotel Tomatoes, Red Gold Chili Beans, Peruvian Sweet Onions, Green Giant Potatoes
Prep time: 75 minutes
Serving note: Use about 0.33 lb ground chuck, 1/4 of a sweet onion (chopped), 1 can Rotel and 1 can chili beans. Season with chili powder, cumin, garlic powder and salt. Simmer 30 to 40 minutes. Leftover chili freezes well for a future meal. Timing: bake 1 large potato (about 10 oz) at 425F for 50 to 60 minutes. Start it first, then make the chili while it bakes. Check the beans and Rotel labels for gluten-free status.
Recipes:
- Gluten-Free Chili Baked Potato
- Gluten-Free Chili (Award Winning!) - Meaningful Eats
- Crockpot Gluten-free Chili - My Gluten-Free Kitchen
Thursday
Meal: Baked Cheese and Vegetable Frittata with Sliced Avocado and Tomato
Description: Three eggs are whisked with sauteed pepper and onion plus melty shredded cheese, then baked until puffed and golden. It is served with creamy sliced avocado and juicy tomato on the side.
Sale items used: Vital Farms Large Eggs, Borden Cheese Shreds, Bell Peppers, Peruvian Sweet Onions, Avocados, Beefsteak Tomatoes
Prep time: 30 minutes
Serving note: Use 3 eggs, 1/4 cup shredded cheese, 1/2 bell pepper (diced) and 2 tablespoons diced onion. Bake in a small oven-safe skillet at 375F for 15 to 18 minutes. Serve with 1/2 avocado and 1 small tomato (about 0.5 lb), sliced. Save the remaining eggs, cheese and half pepper for breakfasts.
Recipes:
- Spinach, Tomato and Avocado Frittata
- Easy Baked Frittata Recipe with Spinach (Gluten-Free)
- Gluten-Free Vegetable Frittata
Friday
Meal: Braised Country Style Pork Ribs with Onions over Rice
Description: Boneless country style pork ribs are browned, then slowly braised with sweet onions in a savory gluten-free broth until fork-tender. They are spooned over hot rice with the onion gravy.
Sale items used: Fresh Boneless Country Style Pork Ribs, Peruvian Sweet Onions
Prep time: 105 minutes
Serving note: Use about 0.5 lb boneless country style ribs (assume 0.5 lb total, 1 to 2 pieces) and 1/2 sweet onion, sliced. Brown the ribs, then braise covered with 1/2 cup gluten-free broth at 325F or on low heat for 75 to 90 minutes. Serve over 1 cup cooked rice. Timing: you can braise the ribs a day ahead and reheat gently with the onions. The rice cooks in 20 minutes at serving time.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Country Style Pork Ribs with Onion Gravy
- Braised Country Style Pork Ribs in Hoisin Sauce - Cookin Canuck
- Baked Country-Style Ribs & Rice
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Fryer Leg Quarters (0.8 lb): $0.63
- Green Giant Potatoes, 5 lb bag (x1): $3.00
- Best Choice Frozen Vegetables (x1): $1.50
- Family Pack Boneless Sirloin Pork Chops (0.5 lb): $0.90
- Dole Garden Salad (x1): $1.50
- Fresh Ground Chuck (0.33 lb): $1.81
- Rotel Tomatoes (x1 can): $1.00
- Red Gold Chili Beans (x1 can): $1.00
- Vital Farms Large Eggs (x1 carton): $5.99
- Borden Cheese Shreds (x1 bag): $1.50
- Bell Peppers (x1): $1.00
- Avocados (x1): $0.69
- Beefsteak Tomatoes (0.5 lb): $0.65
- Peruvian Sweet Onions, 3 lb bag (x1): $3.99
- Fresh Boneless Country Style Pork Ribs (0.5 lb): $1.00
Pantry staples needed:
- White rice (about 1 1/2 cups dry for the week)
- Cooking oil
- Salt and black pepper
- Paprika
- Chili powder and cumin
- Garlic powder
- Vinegar (for the salad)
- Gluten-free chicken or beef broth
- Milk or water (splash for the frittata)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pick Five Meat Section (5 items): $24.99
- USDA Choice Black Canyon Angus Boneless Beef Shoulder Roast: $5.99/lb
- Fresh Fryer Leg Quarters: $0.79/lb
- Kentucky Legend Sliced Bacon: $3.99 each
- Field or Fisher's Hot Dogs or Sliced/Cracker Bologna: 10 for $10.00
- Family Pack Boneless Sirloin Pork Chops: $1.79/lb
- Fresh Ground Chuck: $5.49/lb
- USDA Choice Black Canyon Angus Boneless Beef Top Sirloin Steaks: $8.99/lb
- Smithfield Marinated Fresh Pork Tenderloins, Picnics or Loin Fillets: $4.99 each
- Fresh Ground Chuck Patties: $5.99/lb
- Boneless Beef Stew Meat: $6.99/lb
- Tenderized Boneless Sirloin Pork Chops: $2.49/lb
- Boneless Beef Shoulder Steaks: $6.49/lb
- Boneless Beef Ribs: $7.99/lb
- Sea Best Frozen Fresh Tilapia Fillets: $3.99 each
- Sea Best Fully Cooked Shrimp and Cocktail Sauce Tray: $9.99 each
- Sea Best Fresh Frozen Argentine Red Raw Shrimp: $16.99 each
- Gorton's Frozen Breaded Fish Fillets or Sticks: $5.99 each
- Delimex Taquitos: $4.99 each
- Tennessee Pride Sausage Balls: $3.99 each
- Fresh Boneless Country Style Pork Ribs: $1.99/lb
- Fresh Pork Cutlets: $2.99/lb
- Fresh Breakfast Thin Boneless Sirloin Pork Chops: $2.29/lb
- Tyson Individually Frozen Fresh Chicken Tenderloins: $6.99 each
- Kentucky Legend Sliced Boneless Smoked Ham: $4.99/lb
- Butterball Fresh 85% Lean Ground Turkey: $10.99 each
- Oscar Mayer Family Size Deli Shaved Lunch Meats: $4.99 each
- Ball Park Meat or Turkey Franks: 2 for $6.00
- Williams Fresh Sausage Rolls: $3.99 each
- Jimmy Dean Meal Size Breakfast Sandwiches: $9.99 each
- Johnsonville Fresh or Fully Cooked Pork Sausage Patties or Links: $3.99 each
- Reser's Fresh Potatoes or Hash Browns: 2 for $4.00
- Mrs. Paul's or Van de Kamp's Frozen Breaded Fish Fillets or Sticks: $4.99 each
- Wright Brand Bacon (Fri/Sat/Sun only): $6.99 each
- El Monterey Single Serve Burritos: 10 for $10.00
- Hillshire Farm Smoked Sausage: 2 for $7.00
- Bob Evans Family Pack Side Dishes: $3.99 each
- Smoky Farms Frozen Sausage Patties (Fri/Sat/Sun only): $2.99 each
- Tyson Individually Frozen Chicken Wings (Fri/Sat/Sun only): $3.99 each
- Carolina Pride Cocktail Smokies (Fri/Sat/Sun only): 2 for $5.00
- Hormel Real Crumbled Bacon: $2.49 each
Deli and prepared on sale:
- Fresh Baked Fresh Dough Pizza, Hot & Ready to Eat: $10.99 each
- Fried Chicken (8 pc): $8.99 each
- Fried Chicken (8 pc with 2 sides): $14.99 each
- Kretschmar Chicken Breast (sliced to order): $7.99/lb
- Kretschmar Cheese (sliced to order): $5.99/lb
- Hormel Party or Snack Trays: $14.99 each
- Columbus Salami Trio Sampler: $10.99 each
- Kretschmar Smoked Hams (sliced to order): $5.49/lb
- Better Butter Gourmet Butter: 2 for $5.00
Produce on sale:
- Raspberries, Blueberries or Blackberries: 2 for $5.00
- Michigan Apples (5 lb bag): 2 for $10.00
- Green Giant Potatoes (5 lb bag): 2 for $6.00
- Dole Garden Salad: 2 for $3.00
- Peruvian Sweet Onions (3 lb bag): $3.99 each
- Pomegranates: $1.99 each
- Bell Peppers: 10 for $10.00
- Beefsteak Tomatoes: $1.29/lb
- Avocados: $0.69 each
- Baby Bella Mushrooms: 2 for $5.00
Dairy and eggs on sale:
- Simply Orange Juice: $5.99 each
- Mayfield Sour Cream: $2.29 each
- Mayfield Cottage Cheese or French Onion Dip: $2.49 each
- Vital Farms Large Eggs: $5.99 each
- Just Crack An Egg or Oscar Mayer Scrambles: $1.99 each
- Yoplait Go-GURT: 2 for $5.00
- CoffeeMate Creamer, Iced Coffee or Cold Foam: $3.49 each
- Velveeta Slices: $2.99 each
- Chobani Creations, Flips or Protein Yogurt: 10 for $10.00
- Borden Cheese Shreds: 2 for $3.00
- I Can't Believe It's Not Butter Spread: $7.99 each
- Best Choice Butter: $3.19 each
- Best Choice Cream Cheese: $1.99 each
- Best Choice Coffee Creamer: $3.99 each
- Minute Maid Orange Juice: $4.49 each
Bakery and bread on sale:
- Pillsbury Grands! Biscuits, Crescents or Cinnamon Rolls: $2.49 each
- King's Hawaiian Buns: $3.99 each
- Rich's Variety Cake: $16.99 each
- JJ's Snack Pies: 4 for $3.00
- Cloverhill Bakery Pastries: 10 for $10.00
- Best Choice Garlic Bread or Rolls: $2.49 each
Pantry on sale:
- Red Gold Tomatoes, Chili Beans or Sloppy Joe Sauce: 10 for $10.00
- Ragu Kettle, Pasta or Alfredo Sauce: 2 for $4.00
- Rotel Tomatoes: 10 for $10.00
- Manwich Sloppy Joe Sauce: 10 for $10.00
- General Mills Big & Family Size Cereals: 2 for $8.00
- Creamette, Ronco, Mueller's or San Giorgio Pasta: 10 for $10.00
- Sunbelt Granola Bar Family Packs: $2.99 each
- Nissin or Top Ramen Chow Mein or Noodle Cups: 10 for $10.00
- Wyler's on the Go Drink Singles: 10 for $10.00
- Chef Boyardee Microwave Cups: 10 for $10.00
- Martha White Pouch Muffin Mix: 10 for $10.00
- Maruchan Yakisoba Ramen or Bowls: 10 for $10.00
- Mrs. Cubbison's Croutons: 10 for $10.00
- Chicken of the Sea Chunk Light Tuna or Pouches: 10 for $10.00
- Old El Paso Taco Seasoning Mix: 10 for $10.00
- No Yolks Pouches: 10 for $10.00
- Maxwell House Ground Coffee (must buy 2): 2 for $9.98
- Vlasic Relish: $1.49 each
- Ben's Original Family Size Rice: $3.99 each
- Swiss Miss Hot Cocoa Mix: $2.99 each
- Juicy Juice: $2.99 each
- Kraft Mayonnaise: $2.99 each
- Miracle Whip: $3.99 each
- Wish-Bone Salad Dressing: $3.49 each
- StarKist Chunk White Albacore Tuna: $1.49 each
- Chicken of the Sea Chunk White Tuna or Salmon Pouches: $1.49 each
- Wolf Chili with Beans: $1.69 each
- Wolf No Bean Chili: $2.29 each
- Country Bob's BBQ Sauce: $2.79 each
- Country Bob's Marinade or Wing Sauce: $3.49 each
- Country Bob's Season Salt or Cajun Seasoning: $2.99 each
- Rosarita Refried Beans Microwave Pouches: $1.99 each
- 2 Sisters Salsa: $3.99 each
- Kraft Aioli: $3.99 each
- Hamburger Helper Microwave Cups: 2 for $4.00
- Heinz Dipping Sauce: $2.99 each
- Cracker Barrel Macaroni & Cheese Dinners: $3.49 each
- Juanita's Stone Ground Tortilla Chips: $3.99 each
- McCormick Chili Seasoning: 4 for $5.00
- Carroll Shelby's or Wick Fowler Chili Kits: $2.99 each
- StarKist Pouches, Bowls, Lunch to Go or Creations: $1.49 each
- Chomps Meat Sticks: $1.99 each
- Capri-Sun Juice: $2.49 each
- Popeyes/Trappey's Beans and Popeye's Spinach: $1.49 each
- Bush's Chili Beans: 3 for $4.00
- Jiffy Baking Mix: $3.29 each
- Old Orchard Juice: $2.79 each
- Best Choice Vegetables: 10 for $10.00
- Best Choice Apple Sauce: $2.49 each
- Best Choice Peanut Butter: $1.99 each
- Best Choice Sugar: $2.99 each
- Best Choice Coffee: $10.99 each
- Best Choice Water: 2 for $7.00
- Best Choice Pie Crust: $2.49 each
- Best Choice Pork Skins: $1.99 each
- Quaker Cap'n Crunch or Life Cereal: $2.99 each
- Quaker Old Fashioned Quick Oats: $4.99 each
- Nabisco Honey Maid Graham Crackers or Nilla Wafers: $4.49 each
- Cheez-It Caddy Packs: $8.99 each
- Bubly Water: $3.89 each
- Famous Dave's Cornbread Mix: 2 for $5.00
- Premier Protein Pancake Mix: $4.49 each
- Wesson Oil: $12.99 each
- Nabisco Premium Crackers: $3.49 each
- Pringles Snack Stacks: $5.99 each
- Jolly Time Popcorn: $3.99 each
- Log Cabin Pancake Syrup: $3.99 each
- Duncan Hines Classic Cake or Brownie Mix: 2 for $3.00
- Duncan Hines Frosting: $1.79 each
- Sun-Maid Raisins: $2.99 each
- Zulka Sugar: $7.99 each
- Chapala Hot Sauce: 2 for $5.00
- Juanita's Hominy: 2 for $4.00
- Juanita's Cooking Sauce: $4.99 each
Frozen on sale:
- Totino's Party Pizza or Pizza Rolls: 2 for $3.00
- Banquet Pot Pies or Fruit Pies: 10 for $10.00
- Hot Pockets Sandwiches: 10 for $10.00
- Banquet Homestyle Bakes: $3.99 each
- Best Choice Frozen Vegetables: 2 for $3.00
- White Lily Frozen Biscuits: $4.49 each
- SuperPretzel Frozen Pretzels, Mini Pretzels, or Pretzel Stix: $2.99 each
- Banquet Hot & Spicy Wings: $10.99 each
- White Castle Chicken Rings: $8.99 each
- Farm Rich Frozen Appetizers: $5.99 each
- Simply Potatoes: $2.99 each
- Banquet Basics Dinners: 2 for $3.00
- Kid Cuisine Dinners: $2.99 each
- Birds Eye Voila Beef, Shrimp, Chicken: $4.99 each
- Jose Ole Chimichangas: $1.29 each
- TGI Friday's Frozen Appetizers: $3.49 each
- Edwards Single Serve Pies: 2 for $6.00
- Big Mozz Mozzarella Sticks: $5.99 each
- On-Cor Family Size Entrees: $3.99 each
- Smart Ones Frozen Entrees (when buy 4, else $2.49 ea): $1.50 each
- McKenzie's Cream Corn: $2.49 each
- Birds Eye Premium Vegetables or Blends: $4.49 each
- Wild Mike's Pizza: $5.99 each
- Red Baron Pizza: $3.99 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.
$26.16
for 1 person · $26.16 per person
📍 Disclaimer: Prices and availability are based on the Piggly Wiggly weekly sales flyer for the week of October 28, 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 Piggly Wiggly.