Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Seared Prairie Fresh Pork Tenderloin with Roasted Broccoli and Russet Potatoes
Description: Two portions of Prairie Fresh Pork Tenderloin are seared in a hot skillet until golden and cooked through, then rested and sliced for serving. Alongside, broccoli florets and cubed russet potatoes are roasted with olive oil and seasoning until tender and caramelized.
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 pork tenderloin (approximately 1 to 1.25 lbs) from the 2-pack for Monday, reserving the second for later use or freezing. Use 1 head of broccoli and 2 medium russet potatoes from the bag. Total active time is about 15 minutes with 30 minutes roasting; start the potatoes 10 minutes before the broccoli so everything finishes together.

Tuesday
Meal: Publix Chimichurri-Marinated Chicken Thighs with Sauteed Zucchini and Sweet Corn
Description: Publix Chimichurri-Marinated Chicken Thighs are cooked in a skillet or on a grill pan until juicy and slightly charred, delivering bold herby flavor without any added prep. Fresh zucchini is sauteed in olive oil with garlic while sweet corn is cut from the cob and tossed in the same pan for a bright, colorful side.
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: 30 minutes
Serving note: One pack of marinated chicken thighs provides 2 generous servings. Use 1 medium zucchini and 2 ears of sweet corn from the bulk bin (2 ears at $0.60 total). The chimichurri marinade is gluten-free as sold; confirm the label on purchase.
Recipes:
- Chimichurri Chicken Thighs
- Best Chimichurri Chicken

Wednesday
Meal: Spiced Ground Chicken and Chickpea Skillet with Cauliflower
Description: Perdue Ground Chicken is browned in a skillet with warm spices such as cumin, paprika, and garlic, then Publix Chickpeas are stirred in and simmered until everything is fragrant and saucy. Cauliflower florets are roasted separately and served alongside or folded into the skillet for a hearty, protein-packed gluten-free meal.
Sale items used: Perdue Ground Chicken (2 for $8.00), Publix Chickpeas ($0.89), Broccoli or Cauliflower (2 for $6.00)
Prep time: 35 minutes
Serving note: Use 1 pack of ground chicken (approximately 1 lb) from the 2-pack, reserving the second pack in the freezer. Use 1 can of chickpeas and half a head of cauliflower. The second head of broccoli or cauliflower from Monday's 2-for-$6 purchase is used here, so no additional produce purchase is needed for the cauliflower.
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: Extra large White Shrimp are quickly pan-seared in garlic-infused olive oil until pink and slightly crispy at the edges, then served over a fresh salad of sweet corn, sliced avocado, and salad greens. The combination of warm shrimp and cool avocado makes for a light yet satisfying gluten-free dinner.
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), Publix Classic Salad Blend (2 for $4.00)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of white shrimp at $8.99, which yields about 21 to 25 shrimp - plenty for 2 people. Use 2 ears of sweet corn (remaining from Tuesday's purchase), 1 avocado from the 2-for-$5 deal, and 1 bag of salad blend. Total cost for shrimp is $8.99 for 1 lb.
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: Publix Lean Pork Loin Boneless Chops are seared in a skillet until golden, then a quick pan sauce is built with sauteed mushrooms, Swanson broth, and garlic for a rich gluten-free gravy. Russet potatoes are boiled and mashed or roasted as a hearty base to soak up the savory mushroom sauce.
Sale items used: Publix Lean Pork Loin Boneless Chops ($5.99/lb), Publix White Mushrooms (2 for $6.00), Swanson Broth (2 for $4.00), Publix Idaho Russet Potatoes ($3.99)
Prep time: 40 minutes
Serving note: Purchase approximately 1 lb of boneless pork chops (2 chops at roughly 0.5 lb each) for $5.99. Use 1 container of white mushrooms from the 2-for-$6 deal and 1 can of Swanson broth from the 2-for-$4 deal. Confirm broth label is gluten-free before purchasing. The russet potato bag from Monday covers this meal as well - no second bag needed if the Monday bag had sufficient potatoes remaining.
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, 2-pack deal): $12.00
- Broccoli or Cauliflower (x2 heads, 2 for $6.00): $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 (x4 ears at $0.60 each): $2.40
- Perdue Ground Chicken (x1 pack from 2-for-$8.00 deal, buying 2): $8.00
- Publix Chickpeas (x1 can): $0.89
- White Shrimp Extra Large 21-25 per pound (1 lb): $8.99
- Florida Tropical Avocados (x2, 2 for $5.00): $5.00
- Publix Classic Salad Blend (x1 bag from 2-for-$4.00 deal, buying 2): $4.00
- Publix Lean Pork Loin Boneless Chops (1 lb): $5.99
- Publix White Mushrooms (x1 container from 2-for-$6.00 deal, buying 2): $6.00
- Swanson Broth (x1 can from 2-for-$4.00 deal, buying 2): $4.00

Pantry staples needed:
- Olive oil
- Garlic (fresh)
- Salt and black pepper
- Cumin
- Smoked paprika
- Dried oregano
- Red pepper flakes
- Butter (check label for gluten-free)
- Cornstarch (as gluten-free thickener for pan sauce if needed)