Piggly Wiggly Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week's plan at Piggly Wiggly follows the sale board and keeps dinners naturally gluten-free, built on whole foods like meat, potatoes, rice, eggs and fresh produce. You'll start Monday with chicken leg quarters (3 lbs for $2.37), then have pork twice, with sirloin chops on Tuesday ($3.58 for 2 lbs) and country style ribs on Friday ($3.98 for 2 lbs), so the week doesn't feel repetitive. Wednesday brings a beef and bean chili with ground chuck, and Thursday is an easy frittata that uses up the eggs, tomatoes and cheese. A few ingredients stretch across nights to keep the cart simple: Green Giant Potatoes on Monday and Wednesday, one big bag of Ben's rice split between Tuesday and Friday, and sweet onions on Wednesday and Friday. Just check the labels on the Best Choice Frozen Vegetables and Borden Cheese Shreds in the store, since those are the two items where hidden sauces or additives can sneak in.
5-DAY MEAL PLAN
Monday
Meal: Oven-Roasted Chicken Leg Quarters with Roasted Potatoes and Frozen Vegetables
Description: Chicken leg quarters roast on a sheet pan at 425 F until the skin is crisp, while chunks of potato roast in the same oven until golden. Best Choice Frozen Vegetables are heated and served alongside for an easy, hands-off dinner.
Sale items used: Fresh Fryer Leg Quarters, Green Giant Potatoes (5 lb bag), Best Choice Frozen Vegetables
Prep time: 55 minutes
Serving note: 3 lb Fresh Fryer Leg Quarters total (4 leg quarters), 4 lb from the Green Giant Potatoes (5 lb bag) cut into chunks, and 2 packs Best Choice Frozen Vegetables (check the label for no sauce or wheat). Season with pantry salt, pepper, paprika, garlic powder and oil.
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: Boneless sirloin pork chops are seared in a hot skillet for about 5 to 6 minutes per side until they reach 145 F, then rested. They are served over fluffy rice with a crisp salad dressed in simple oil and vinegar.
Sale items used: Family Pack Boneless Sirloin Pork Chops, Ben's Original Family Size Rice, Dole Garden Salad
Prep time: 30 minutes
Serving note: 2 lb Family Pack Boneless Sirloin Pork Chops total, half of the Ben's Original Family Size Rice (the other half is used Friday), and 2 bags Dole Garden Salad. Season the chops with pantry salt, pepper, garlic powder and paprika, and dress the salad with pantry oil and vinegar (no bottled dressing).
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: Fresh Ground Chuck is browned with sweet onion, then simmered with Bush's Chili Beans and fresh tomatoes until thick. It is ladled over fluffy baked potatoes and topped with cheese.
Sale items used: Fresh Ground Chuck, Bush's Chili Beans, Beefsteak Tomatoes, Peruvian Sweet Onions (3 lb bag), Green Giant Potatoes (5 lb bag), Borden Cheese Shreds
Prep time: 60 minutes
Serving note: 1.5 lb Fresh Ground Chuck total, 3 cans Bush's Chili Beans, 1.5 lb Beefsteak Tomatoes chopped, 2 onions from the Peruvian Sweet Onions (3 lb bag), 3 lb potatoes from the Green Giant Potatoes (5 lb bag) (about 4 large potatoes), and 1 pack Borden Cheese Shreds (check the label for gluten-free). Season with pantry chili powder, cumin, garlic and salt (check labels for gluten-free). Start the potatoes in a 425 F oven first and make the chili while they bake so both finish together at about 60 minutes.
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: Beaten Vital Farms Large Eggs are mixed with sauteed Best Choice Frozen Vegetables and Borden Cheese Shreds, then baked in a skillet until set. Wedges are served with fresh sliced avocado and tomato.
Sale items used: Vital Farms Large Eggs, Best Choice Frozen Vegetables, Borden Cheese Shreds, Avocados, Beefsteak Tomatoes
Prep time: 40 minutes
Serving note: 8 eggs from 1 package of Vital Farms Large Eggs, 2 packs Best Choice Frozen Vegetables (check the label for no sauce or wheat), 1 pack Borden Cheese Shreds, 2 Avocados, and 0.5 lb Beefsteak Tomatoes sliced. Bake at 375 F for about 25 minutes, seasoned with pantry salt, pepper and oil.
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 braised covered in the oven with sweet onions and broth until fork-tender. The rich onion pan juices are spooned over rice.
Sale items used: Fresh Boneless Country Style Pork Ribs, Peruvian Sweet Onions (3 lb bag), Ben's Original Family Size Rice
Prep time: 105 minutes
Serving note: 2 lb Fresh Boneless Country Style Pork Ribs total, 2 onions from the Peruvian Sweet Onions (3 lb bag) sliced, and the remaining half of the Ben's Original Family Size Rice. Braise at 325 F, covered, for about 90 minutes with pantry gluten-free chicken broth or water, salt, pepper and garlic. Make-ahead tip: braise the ribs Thursday evening or Friday morning, refrigerate, then reheat gently and cook the rice just before serving.
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 (3 lbs): $2.37
- Family Pack Boneless Sirloin Pork Chops (2 lbs): $3.58
- Fresh Ground Chuck (1.5 lbs): $8.24
- Fresh Boneless Country Style Pork Ribs (2 lbs): $3.98
- Green Giant Potatoes (5 lb bag) (x2 bags): $6.00
- Best Choice Frozen Vegetables (x4 packs): $6.00
- Dole Garden Salad (x2 bags): $3.00
- Peruvian Sweet Onions (3 lb bag) (x1 bag): $3.99
- Beefsteak Tomatoes (2 lbs): $2.58
- Avocados (x2): $1.38
- Ben's Original Family Size Rice (x1): $3.99
- Bush's Chili Beans (x3 cans): $4.00
- Vital Farms Large Eggs (x1 package): $5.99
- Borden Cheese Shreds (x2 packs): $3.00
Pantry staples needed:
- Salt and black pepper
- Cooking oil
- Vinegar
- Paprika, garlic powder, cumin and chili powder (check labels for gluten-free)
- Fresh or jarred garlic
- Gluten-free chicken broth (or use water)
🏷️ 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.
$58.10
for 4 people · $14.53 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.