Piggly Wiggly Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Apple and Onion Oven-Braised Country Style Pork Ribs with Mashed Idaho Potatoes
Description: Meaty country style pork ribs, which come as individual pieces and suit one person, are braised slowly with sliced apple and onion until fork-tender. They are served over buttery mashed Idaho potatoes with the sweet, savory pan juices spooned on top.
Sale items used: Family Pack Country Style Pork Ribs, Red Delicious, Gala or Granny Smith Apples, Medium Yellow Onions, Idaho Potatoes (10 Lb. Bag)
Prep time: 15 minutes active, about 1 hour 50 minutes total
Serving note: Assume 1 lb of ribs (2 to 3 pieces) and eat about 3/4 lb tonight. Use 1 medium apple (about 1/2 lb), 1 medium onion (about 1/3 lb) and 1 medium Idaho potato (about 8 oz) for the mash. Braise covered at 325 F for about 1.5 hours with a splash of water and a spoonful of gluten-free mustard. Make ahead: braise the ribs the day before and reheat gently, then mash the potato fresh while they warm.
Recipes:
- Oven-Braised Country Style Gluten-Free Pork Ribs With Apple Cider
- Country Style Pork Ribs with Sauerkraut
- Braised Country-Style Pork Ribs
Tuesday
Meal: Skillet Ground Chuck and Black Bean Rice Bowls with Avocado and Cucumber
Description: Ground chuck is browned in a skillet with onion, mushrooms and spices, then piled over fluffy jasmine rice with black beans. Sliced avocado and crisp cucumber on top make it a fresh, filling bowl.
Sale items used: Family Pack Fresh Ground Chuck, Ortega Black Beans, Mahatma Basmati or Jasmine Rice, Avocados, Cucumbers, Sliced Baby Bella Mushrooms, Medium Yellow Onions
Prep time: 25 minutes
Serving note: Assume 1/2 lb of ground chuck in total; use about 6 oz tonight and save the rest for lunch. Use 1/3 cup dry jasmine rice, 1/2 cup drained black beans (save the rest of the can), 1/2 avocado, 1/4 cucumber, 3 oz sliced mushrooms and 1/4 onion. Season with pantry cumin, chili powder and salt, and check that your spices are labeled gluten-free.
Recipes:
- Tex-Mex Beef & Black Bean Rice Bowls
- Ground Beef Taco Bowls
- Easy Mexican Beef and Rice Skillet
Wednesday
Meal: Mushroom and Onion Frittata with Roasted Idaho Potato Wedges
Description: Sliced mushrooms and onion are sauteed until golden, then set in a 3-egg frittata that finishes in the oven. It is served with crisp roasted Idaho potato wedges on the side.
Sale items used: Eggland's Best Large White Eggs, Sliced Baby Bella Mushrooms, Medium Yellow Onions, Idaho Potatoes (10 Lb. Bag)
Prep time: 40 minutes
Serving note: Use 3 eggs, 3 oz sliced mushrooms, 1/4 onion and 1 medium Idaho potato (about 8 oz) cut into wedges. Roast the wedges at 425 F for about 30 minutes, tossed in oil, salt and pepper. Make the frittata in a small oven-safe skillet and bake it for the last 10 minutes.
Recipes:
- Mushroom Frittata with Feta
- Mushroom Frittata Recipe
- Easy Roasted Mushroom & Potato Cheese Frittata
Thursday
Meal: Pan-Seared Chicken Breast with Orange-Mushroom Pan Sauce over Jasmine Rice
Description: A golden pan-seared chicken breast is topped with a quick pan sauce of mushrooms, fresh orange juice and a little butter. It is served over steamed jasmine rice.
Sale items used: Family Pack Previously Frozen Boneless Skinless Chicken Breast, Navel Oranges, Sliced Baby Bella Mushrooms, Mahatma Basmati or Jasmine Rice
Prep time: 30 minutes
Serving note: Assume 1/2 lb of chicken breast (1 breast); if the package is larger, portion and freeze the rest. Use the juice and zest of 1 orange, 4 oz sliced mushrooms and 1/2 cup dry jasmine rice. Pound the chicken to an even thickness and sear about 5 to 6 minutes per side until it reaches 165 F. Thicken the sauce by reducing it only, so it stays gluten-free.
Recipes:
- One Pan Creamy Mushroom Chicken and Rice
Friday
Meal: Marinated Pan-Seared Beef Shoulder Steaks with Rice and Cucumber-Avocado Salad
Description: A beef shoulder steak is marinated in orange juice, garlic and gluten-free tamari, then seared in a hot pan. It is served with jasmine rice and a cool cucumber-avocado salad.
Sale items used: USDA Choice Black Canyon Angus Family Pack Boneless Beef Shoulder Steaks, Navel Oranges, Mahatma Basmati or Jasmine Rice, Cucumbers, Avocados, Sliced Baby Bella Mushrooms
Prep time: 25 minutes active, plus 2 hours marinating (about 2 hours 30 minutes total)
Serving note: Assume 1/2 lb of beef shoulder steak. Marinate it in the juice of 1 orange, 1 minced garlic clove, 1 tbsp gluten-free tamari and a little oil. Make ahead: start the marinade in the morning, up to 8 hours before dinner, and refrigerate. Use 1/2 cup dry jasmine rice, 1/2 cucumber and 1/2 avocado for the salad with lime juice or vinegar and salt. Saute the last 3 oz of mushrooms in the steak pan as a side. Slice the steak thinly against the grain.
Recipes:
- Marinated Chuck Steak Recipe
- Flat Iron Steak Marinade
- Pan Seared Steak in Garlic Butter Mustard Sauce
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Family Pack Country Style Pork Ribs (1 lb): $1.99
- Idaho Potatoes 10 Lb. Bag (x1 bag): $3.99
- Red Delicious, Gala or Granny Smith Apples (0.5 lb): $0.75
- Medium Yellow Onions (1 lb): $0.79
- Family Pack Fresh Ground Chuck (0.5 lb): $2.50
- Ortega Black Beans (x1 can): $0.99
- Mahatma Basmati or Jasmine Rice (x1 bag, choose jasmine): $2.99
- Avocados (x1 pack of 3): $2.00
- Cucumbers (x1): $0.79
- Sliced Baby Bella Mushrooms (x2 packs): $5.00
- Eggland's Best Large White Eggs (x1 dozen): $5.49
- Family Pack Previously Frozen Boneless Skinless Chicken Breast (0.5 lb): $1.30
- Navel Oranges (x2): $1.00
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Shoulder Steaks (0.5 lb): $3.25
Pantry staples needed:
- Cooking oil
- Butter
- Milk (a splash for the mashed potatoes and frittata)
- Salt and black pepper
- Garlic
- Cumin and chili powder (labeled gluten-free)
- Gluten-free tamari
- Gluten-free mustard
- Lime juice or vinegar
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- USDA Choice Black Canyon Angus Boneless Beef Shoulder Roast: $5.99/lb
- Cook's Spiral Sliced Half Smoked Ham: $3.69/lb
- Family Pack Fresh Ground Chuck: $4.99/lb
- Family Pack Country Style Pork Ribs: $1.99/lb
- Prairie Fresh Prime Seasoned Pork Tenderloins or Loin Fillets: $6.49 each
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Top Sirloin Steaks: $8.99/lb
- Kentucky Legend Sliced Quartered Boneless Smoked Hams: $4.99/lb
- Tyson Individually Fresh Frozen Chicken Wings: $4.99 each
- Family Pack Fresh Pork Steaks: $2.19/lb
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Stew Meat: $6.99/lb
- Family Pack Previously Frozen Boneless Skinless Chicken Breast: $2.59/lb
- Butterball Fresh 85% Lean Ground Turkey: $3.99 each
- Hormel Cure 81 Small Boneless Half Ham: $4.99/lb
- Sea Best Frozen Fresh Fully Cooked Shrimp: $4.99 each
- Sea Best Frozen Fresh Tilapia Fillets: $4.49 each
- Armour Sliced Pepperoni: 2 for $5.00
- Carolina Pride Cocktail Smokies: 2 for $6.00
- Carolina Pride Sliced or Cubed Ham: $3.99 each
- Earl Campbell Smoked Sausage: 2 for $5.00
- Family Pack Fresh Ground Chuck Patties: $5.49/lb
- Fresh Whole Boston Butt Pork Roast: $1.89/lb
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Shoulder Steaks: $6.49/lb
- Festive Frozen Turkey Breast: $1.99/lb
- Bob Evans Farms Assorted Side Dishes: $2.99 each
- Tyson Fully Cooked Chicken Strips, Fillets, Nuggets, Wings or Restaurant Style Entrees: $7.77 each
- Jimmy Dean Sliced Bacon: $3.99 each
- Tennessee Pride Pork Sausage Rolls: $3.99 each
- Smoky Farms Frozen Sausage Patties: $3.99 each
- Williams Fresh Sausage Rolls: 2 for $7.00
- Williams Sliced Bacon: $10.99 each
- Johnsonville Fully Cooked Hot Dogs, Brats or Smoked Sausage Links: $3.99 each
- Bar-S Franks, Hot Dogs or Sliced Bologna: 4 for $5.00
- Smithfield Smoked Sliced Quarter Hams: $7.99 each
- Hormel Spiral Sliced Half Bone Ham: $2.79/lb
Deli and prepared on sale:
- Kretschmar Chicken Breast (Sliced to Order): $7.99/lb
- Kretschmar Mini Horn Cheese (Sliced to Order): $5.99/lb
- Kentuckian Gold Deli Loaves (Sliced to Order): $4.49/lb
- Hormel Party or Snack Trays: $12.99 each
- Kretschmar Off The Bone Turkey Breast (Sliced to Order): $7.99/lb
- Kretschmar Cheese Platters: $6.99 each
- Land O Frost Premium Sliced Lunch Meats: $5.99 each
- Delimex Quesadillas: $3.99 each
- Oscar Mayer Deli Fresh Lunch Meats: $3.99 each
Produce on sale:
- Red Seedless Grapes: $1.99/lb
- Blackberries or Raspberries: 2 for $5.00
- Idaho Potatoes (10 Lb. Bag): $3.99 each
- Red Delicious, Gala or Granny Smith Apples: $1.49/lb
- Ocean Spray Cranberries: 2 for $5.00
- Pomegranates: 2 for $4.00
- Sliced Baby Bella Mushrooms: 2 for $5.00
- Navel Oranges: 2 for $1.00
- Avocados: 3 for $2.00
- Cucumbers: $0.79 each
- Medium Yellow Onions: $0.79/lb
Dairy and eggs on sale:
- Minute Maid Orange Juice: $3.99 each
- Philadelphia Cream Cheese Brick: $4.49 each
- Blue Bonnet Margarine Bowl: $1.99 each
- Cracker Barrel Slices, Cubes or Cracker Cuts: $2.99 each
- Minute Maid Ades or Punch: $1.99 each
- Almond Breeze Milk: $3.49 each
- Mayfield Cottage Cheese: $3.49 each
- Kraft or Cracker Barrel String or Stick Cheese: $3.59 each
- Chobani Yogurt: 10 for $10.00
- Eggland's Best Large White Eggs: $5.49 each
- Eggland's Best Omelets: 2 for $7.00
- Best Choice Butter: $3.19 each
- Best Choice Cream Cheese: 2 for $3.00
- Sargento Shreds: 2 for $5.00
- Dunkin' or International Delight Cold Foam, Creamer or Iced Coffee: $4.49 each
- Starbucks or Natural Bliss Creamer: 2 for $10.00
Bakery and bread on sale:
- Rich's Double Layer German Chocolate Cake: $13.99 each
- Mama Turney's Chocolate or Chess Pie: $9.99 each
- Mama Turney's Pecan Pie: $10.99 each
- JJ's Snack Pies: 4 for $3.00
- Café Valley Turnovers: $5.99 each
- Clyde's Donut Holes: $2.99 each
- Sara Lee Pound Cake: $4.49 each
- Rhodes Dinner or Sweet Rolls: $4.99 each
- Furlani Garlic Bread, Toast, or Breadsticks: $1.99 each
- Pillsbury Cookies, Pizza Dough, Filled Crescents or Pull Apart Bread: $3.49 each
Pantry on sale:
- Hunt's Pasta Sauce or Creamette Pasta: $0.99 each
- Del Monte Vegetables: $0.99 each
- Crystal Granulated Sugar: $2.99 each
- General Mills Mini-Size Cereal: 2 for $4.00
- Quaker Old Fashioned or Quick Oats: $2.99 each
- Trolli Pops: $3.99 each
- Frito-Lay Fritos or Ruffles: 2 for $8.00
- Chef Boyardee Pasta: 4 for $5.00
- Kraft or Velveeta Deluxe Macaroni & Cheese Dinners: $7.49 each
- StarKist Chunk Light Tuna: 4 for $5.00
- Maxwell House Original Coffee: $11.99 each
- Nature Valley Protein or Fiber One Bars: 2 for $7.00
- Vlasic Pickles or Spears: 2 for $4.00
- Hunt's Ketchup: $2.29 each
- Ken's Salad Dressing: $2.99 each
- Campbell's Chunky Homestyle Soup or Bowls: $2.29 each
- Kraft Mac & Cheese Blue Box: 4 for $5.00
- Kellogg's Cereal: 2 for $6.00
- Ragu Pasta Sauce: $3.49 each
- Barilla Pasta: 3 for $4.00
- Duke's Mayonnaise: $3.49 each
- Idahoan Mashed Potato Pouches: 4 for $5.00
- Ortega Taco Sauce: $1.99 each
- Ortega Taco Seasoning: $0.89 each
- Ortega Diced Green Chiles: $1.79 each
- Ortega Black Beans: $0.99 each
- Hunt's Tomatoes or Tomato Sauce: 4 for $5.00
- Maruchan Ramen Cups: 2 for $1.00
- Maruchan Saucy Noodles: $0.59 each
- Chef Boyardee Pepperoni Pizza Kit: $5.99 each
- Wendy's Chili with Beans: $4.49 each
- Wendy's Chili No Beans: $4.99 each
- Hershey's King Size Candy Bars: 2 for $5.00
- Log Cabin Syrup: $2.99 each
- Kraft Easy Macaroni & Cheese Cups: 2 for $3.00
- Velveeta Skillet Casseroles: $2.99 each
- Ghirardelli Brownie Mix: $3.99 each
- Glory Black Eye Peas: $1.79 each
- Ronco Pasta: $0.79 each
- Carbone Pasta or Alfredo Sauce: $6.99 each
- Van Camp's Baked Beans: 4 for $5.00
- Ghirardelli Baking Chips: $5.99 each
- No Yolks Pouches: 3 for $4.00
- Progresso Soup: 4 for $6.00
- Mahatma Basmati or Jasmine Rice: $2.99 each
- Krusteaz Pancake Mix: $2.99 each
- Angie's Boom Chicka Pop Popcorn: $2.99 each
- Pioneer Brown Gravy Mix: $0.89 each
- Pioneer Roasted Gravy or White Gravy Mix: 4 for $5.00
- Martha White Cornbread Mix: $0.89 each
- Progresso or Old El Paso Broth: 2 for $4.00
- Toasteds or Carr's Crackers: $3.99 each
- Red Gold Tomato Sauce: $0.79 each
- McCormick Chili Seasoning: 4 for $5.00
- Pet Evaporated Milk: 3 for $5.00
- Eagle Brand Condensed Milk: 2 for $5.00
- Peninsula Cocktail Cherries: $9.99 each
- No Yolks Protein Pasta or Cups: 2 for $4.00
- Heinz Gravy: $2.99 each
- Best Choice Whipped Topping: $1.29 each
- Best Choice Cranberry Sauce: 2 for $3.00
- Best Choice Broth or Stock: 2 for $3.00
- Best Choice Pie Shells: 2 for $5.00
- Best Choice Soups: $0.99 each
- Best Choice Stuffing Mix: 2 for $3.00
- Nabisco Chips Ahoy! Cookies: $2.99 each
- Nabisco Oreos, Cakesters or Chips Ahoy! Blondies: $3.99 each
- Planters Peanuts: 2 for $5.00
- Act II Popcorn: 2 for $4.00
- Crock-Pot Seasoning Mixes: 3 for $5.00
- Hershey's Baking Chips: $3.99 each
- Pillsbury Frosting: 2 for $3.00
- Green Giant Canned Pumpkin: $1.79 each
- Pillsbury Cake or Brownie Mix: 4 for $5.00
- Wesson Cooking Oil: $3.49 each
- Dole Pineapple: 2 for $4.00
- Keebler Sandwich Crackers: $2.99 each
- Cheez-It Keebler Caddy Packs: $5.99 each
- Snack Factory Pretzel Crisps: $5.99 each
- Oh Snap Deli Snacks: 4 for $5.00
- Chimi Rica or Chapala Sauce: $2.49 each
- Juanita's Nacho Cheese Sauce: $2.99 each
- Juanita's Hominy: $1.99 each
- Juanita's Menudo: $17.49 each
Frozen on sale:
- Arby's, Red Robin, Sonic, Nathan's, Checkers Frozen Potatoes or Onion Rings: $3.99 each
- Mayfield Sherbet: $2.99 each
- Sara Lee Fruit Pies or Cheesecake: $4.99 each
- Mayfield Ice Cream: $1.99 each
- Fresh Baked Fresh Dough Pizza: $10.99 each
- DiGiorno Pizza: 2 for $9.00
- Hot Pockets Sandwiches: 2 for $9.00
- Bagel Bites Pizza Bagels: 3 for $6.00
- Marie Callender's Dinners or Large Pot Pies: $3.49 each
- Hungry Man Dinners: $3.49 each
- Birds Eye Voila! Family Size: $6.99 each
- Birds Eye Vegetable Blends: 2 for $5.00
- Lily's Toaster Grills: 2 for $7.00
- Mr. Dell's Hashbrowns: $3.29 each
- Red Baron Pizza: $3.99 each
- Banquet Mega Chicken Filets: $5.99 each
- Banquet Mega Meat Entrees: $4.49 each
- Reames Frozen Egg Noodles: $3.99 each
- Eggo Protein Waffles or Pancakes: $4.99 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.
$32.83
for 1 person · $32.83 per person
📍 Disclaimer: Prices and availability are based on the Piggly Wiggly weekly sales flyer for the week of November 11, 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.