Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Seared Prairie Fresh Pork Tenderloin with Roasted Broccoli and Russet Potatoes
Description: A single pork tenderloin from the 2-for-$12 deal is seared in a hot skillet until golden, then finished in the oven for a juicy, flavorful result sized perfectly for one. Roasted broccoli florets and cubed russet potato wedges round out the plate with minimal fuss.
Sale items used: Prairie Fresh Pork Tenderloin (2 for $12.00), Broccoli or Cauliflower (2 for $6.00), Publix Idaho Russet Potatoes ($3.99)
Prep time: 45 minutes
Serving note: Use 1 tenderloin (roughly 1 lb) from the 2-pack - freeze the second for later; use half a head of broccoli and 1 medium russet potato; total cook time is about 45 minutes so preheat the oven early and start the potatoes before the broccoli.

Tuesday
Meal: Publix Chimichurri-Marinated Chicken Thighs with Sauteed Zucchini and Sweet Corn
Description: Two chimichurri-marinated boneless skinless chicken thighs are pan-seared or grilled until cooked through, delivering bold herby flavor with zero prep work needed. Sliced zucchini sauteed in a little olive oil and a fresh ear of sweet corn complete this bright, naturally gluten-free plate.
Sale items used: Publix Boneless Skinless Chicken Thighs Chimichurri-Marinated ($7.99), Zucchini or Yellow Squash ($3.49), Bulk Sweet Corn (5 for $3.00)
Prep time: 25 minutes
Serving note: Purchase 1 pack of the chimichurri chicken thighs and use 2 thighs for this meal - refrigerate any remaining thighs for lunches; use 1 medium zucchini and 1 ear of corn; confirm the chimichurri marinade is gluten-free by checking the label at the store.
Recipes:
- Chimichurri Chicken Thighs
- Best Chimichurri Chicken

Wednesday
Meal: Spiced Ground Chicken and Chickpea Skillet with Cauliflower
Description: Half a pound of ground chicken is browned with warm spices like cumin and paprika, then simmered with canned chickpeas and cauliflower florets into a hearty one-pan skillet meal. This protein-packed dish comes together quickly and is completely gluten-free using pantry spices you already have on hand.
Sale items used: Perdue Ground Chicken (2 for $8.00), Publix Chickpeas or Black Beans ($0.89), Broccoli or Cauliflower (2 for $6.00)
Prep time: 30 minutes
Serving note: The ground chicken comes 2 packs for $8.00 - use half of one pack (roughly 0.5 lb) for this meal and freeze the rest; use half a can of chickpeas and half a head of cauliflower; the 2-for-$6 broccoli/cauliflower deal means you buy 2 heads total - use half a head here and the other half was used Monday.
Recipes:
- Smoky Chicken, Cauliflower, and Chickpea Sheet Pan Dinner
- Cauliflower, Chickpea, and Chicken Coconut Curry
- Harissa Roasted Chicken & Cauliflower with Chickpeas

Thursday
Meal: Pan-Seared White Shrimp with Garlic, Sweet Corn, and Avocado Salad
Description: About half a pound of extra large white shrimp are quickly pan-seared with garlic and a pinch of red pepper flakes for a fast, impressive dinner for one. A simple side salad of diced avocado, sweet corn cut from the cob, and a squeeze of lime keeps everything fresh and gluten-free.
Sale items used: White Shrimp Extra Large 21-25 per pound ($8.99/lb), Bulk Sweet Corn (5 for $3.00), Florida Tropical Avocados or Dragonfruit (2 for $5.00)
Prep time: 20 minutes
Serving note: Buy approximately 0.5 lb of white shrimp at $8.99/lb for a cost of about $4.50; use 1 ear of corn and 1 avocado from the 2-for-$5 deal; the second avocado can be used as a snack or side later in the week.
Recipes:
- Shrimp Avocado Corn Salad Recipe
- Shrimp Avocado Salad Recipe
- Grilled Shrimp, Avocado, & Corn Salad Recipe

Friday
Meal: Publix Lean Pork Loin Boneless Chops with Mushroom Pan Sauce and Russet Potatoes
Description: One or two boneless pork loin chops are seared in a skillet, then a quick pan sauce is built with sliced mushrooms and gluten-free broth for a restaurant-quality finish at home. Sliced russet potatoes roasted or pan-fried alongside make this a satisfying end-of-week dinner for one.
Sale items used: Publix Lean Pork Loin Boneless Chops ($5.99/lb), Publix White Mushrooms (2 for $6.00), Publix Idaho Russet Potatoes ($3.99), Swanson Broth (2 for $4.00)
Prep time: 35 minutes
Serving note: Buy approximately 0.5 lb of pork chops at $5.99/lb for a cost of about $3.00 - that typically gives you 1 to 2 chops; use half a container of mushrooms from the 2-for-$6 deal and save the rest for snacking or eggs; use 1 medium russet potato; confirm Swanson broth is labeled gluten-free before purchasing.
Recipes:
- Pork Chops with Mushroom Pan Sauce, Mashed Potatoes, and Green Beans
- Pork Chops and Potatoes in Mushroom Sauce

SHOPPING LIST

Buy on sale:
- Prairie Fresh Pork Tenderloin (x1 pack of 2): $12.00
- Broccoli or Cauliflower (x2 heads): $6.00
- Publix Idaho Russet Potatoes (x1 bag): $3.99
- Publix Boneless Skinless Chicken Thighs Chimichurri-Marinated (x1 pack): $7.99
- Zucchini or Yellow Squash (x1): $3.49
- Bulk Sweet Corn (x2 ears): $1.20
- Perdue Ground Chicken (x2 packs): $8.00
- Publix Chickpeas or Black Beans (x1 can): $0.89
- White Shrimp Extra Large (0.5 lb at $8.99/lb): $4.50
- Florida Tropical Avocados or Dragonfruit (x2): $5.00
- Publix Lean Pork Loin Boneless Chops (0.5 lb at $5.99/lb): $3.00
- Publix White Mushrooms (x2 containers): $6.00
- Swanson Broth (x2): $4.00

Pantry staples needed:
- Olive oil
- Garlic (fresh)
- Salt and black pepper
- Cumin
- Paprika
- Red pepper flakes
- Lime juice or fresh lime
- Cooking spray or butter