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: Boneless country style pork ribs are braised low and slow with sliced apple and onion until fork-tender and glossy. They are served over creamy 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
Prep time: 20 minutes (plus about 1 hour 45 minutes oven time)
Serving note: Use 1.5 lbs country style pork ribs (about 12 oz per person raw, which leaves a little for lunch), 2 medium apples (about 0.75 lb), 2 medium onions (about 0.75 lb) and 1.25 lbs Idaho potatoes (about 2 large) for the mash. The total time is about 2 hours, so season the ribs and slice the apples and onions up to a day ahead. Braise at 325 F covered with a splash of water or apple juice, and boil and mash the potatoes during the last 25 minutes. Season with salt, pepper, thyme and a little butter. Check that any broth you add is labeled gluten-free.
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: Browned ground chuck is simmered with black beans and cumin-chili spices, then spooned over fluffy jasmine rice. Fresh sliced avocado and cool cucumber finish the bowls.
Sale items used: Family Pack Fresh Ground Chuck, Ortega Black Beans, Mahatma Basmati or Jasmine Rice, Avocados, Cucumbers, Medium Yellow Onions
Prep time: 25 minutes
Serving note: Use 0.75 lb ground chuck (about 6 oz per person), 1 can black beans (drained), 1/2 cup dry jasmine rice (cooks to about 1.5 cups), 1 avocado, 1 cucumber and 1/2 small onion, diced. Season with your own cumin, chili powder, garlic powder and salt rather than a packet seasoning, so it stays gluten-free. Cook the full 1/2 cup rice per meal; the bag covers three dinners this week.
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: Sauteed baby bella mushrooms and onion are baked into a fluffy six-egg frittata, enough for two hungry people. Crisp roasted Idaho potato wedges go alongside.
Sale items used: Eggland's Best Large White Eggs, Sliced Baby Bella Mushrooms, Medium Yellow Onions, Idaho Potatoes
Prep time: 15 minutes (plus 35 minutes roasting and baking)
Serving note: Use 6 eggs, 1 pack (8 oz) sliced baby bella mushrooms with half saved for Thursday, so use about 4 oz here, and 1 medium onion (about 0.4 lb). Cut 1 lb Idaho potatoes (about 2 medium) into wedges and roast at 425 F for 30-35 minutes with oil, salt and paprika. Bake the frittata at 375 F for about 15 minutes while the potatoes finish. Total time is under an hour, so there is no need to prep ahead.
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: Golden pan-seared chicken breasts are topped with a bright pan sauce of sauteed mushrooms and fresh orange juice. Everything is served over fluffy 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: Use 1 lb boneless skinless chicken breast (two portions of about 8 oz raw; slice thick breasts in half to cook evenly), the remaining 4 oz of mushrooms, juice and zest of 2 navel oranges (about 1/2 cup juice) and 1/2 cup dry jasmine rice. Thicken the sauce with 1 teaspoon cornstarch (gluten-free) mixed in cold water. Add a pinch of salt, pepper and a little butter at the end for gloss. The second orange also gives you a few slices to garnish.
Recipes:
- One Pan Creamy Mushroom Chicken and Rice
Friday
Meal: Marinated Pan-Seared Beef Shoulder Steaks with Rice and Cucumber-Avocado Salad
Description: Beef shoulder steaks soak in a garlicky gluten-free tamari marinade, then get a hot, hard sear in a skillet. They are served with jasmine rice and a cool cucumber-avocado salad.
Sale items used: USDA Choice Black Canyon Angus Family Pack Boneless Beef Shoulder Steaks, Mahatma Basmati or Jasmine Rice, Cucumbers, Avocados
Prep time: 20 minutes (plus 2 hours or overnight marinating)
Serving note: Use 1 lb beef shoulder steaks (about 8 oz raw per person), 1/2 cup dry jasmine rice, 1 cucumber and 1 avocado. Marinate the steaks in 2 tablespoons gluten-free tamari, 1 tablespoon oil, 1 tablespoon vinegar, 2 minced garlic cloves and black pepper for at least 2 hours, or in the morning before work. Shoulder steak is lean, so sear 3-4 minutes per side, rest 5 minutes and slice thinly against the grain. Dress the salad with lime or vinegar, oil and salt.
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 (1.5 lbs): $2.99
- Red Delicious, Gala or Granny Smith Apples (0.75 lb): $1.12
- Medium Yellow Onions (1.5 lbs): $1.19
- Idaho Potatoes 10 Lb. Bag (x1 bag): $3.99
- Family Pack Fresh Ground Chuck (0.75 lb): $3.74
- Ortega Black Beans (x1 can): $0.99
- Mahatma Basmati or Jasmine Rice (x1 bag): $2.99
- Avocados (x1 pack of 3): $2.00
- Cucumbers (x2): $1.58
- Eggland's Best Large White Eggs (x1 dozen): $5.49
- Sliced Baby Bella Mushrooms (x2 packs): $5.00
- Family Pack Previously Frozen Boneless Skinless Chicken Breast (1 lb): $2.59
- Navel Oranges (x2): $1.00
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Shoulder Steaks (1 lb): $6.49
Pantry staples needed:
- Butter or oil
- Salt and black pepper
- Dried thyme, paprika, cumin, chili powder, garlic powder
- Fresh garlic
- Cornstarch (gluten-free)
- Gluten-free tamari
- Vinegar or limes
- Gluten-free chicken or vegetable broth (optional)
🏷️ 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.
$41.16
for 2 people · $20.58 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.