Publix Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week's flyer is genuinely heavy on premium proteins, so the strategy is to anchor four nights on the most economical options and save the one premium slot for the best value among the splurge cuts. Prairie Fresh Pork Tenderloin at 2 for $12.00 is a standout deal - one tenderloin comfortably feeds four for just $6.00 total, making it the clear anchor of the week. Perdue Ground Chicken at 2 for $8.00 gives you a full pack for $8.00, and the Publix Chimichurri-Marinated Chicken Thighs at $7.99 a pack are a flavorful, fuss-free weeknight win. Publix Chickpeas at $0.89 a can anchor one fully plant-based night alongside sale produce, keeping that evening's cost extremely low. For the single premium night, White Shrimp at $8.99/lb is the most affordable seafood option that still feels like a treat, coming in well below the salmon, snapper, and steak options on this flyer. The combination of two pork nights, two poultry nights, and one shrimp night keeps the week varied while staying as close to the $20-per-person target as this premium-leaning flyer allows.

5-DAY MEAL PLAN

Monday
Meal: Seared Prairie Fresh Pork Tenderloin with Roasted Broccoli and Russet Potatoes
Description: A single Prairie Fresh Pork Tenderloin is sliced into medallions, seasoned with garlic and herbs from the pantry, and seared in a skillet until golden and cooked through, delivering a juicy, lean weeknight centerpiece. Broccoli florets and cubed russet potatoes are roasted alongside on a sheet pan with olive oil, salt, and pepper until caramelized and tender.
Sale items used: Prairie Fresh Pork Tenderloin (1 tenderloin from the 2 for $12.00 pack), Broccoli or Cauliflower (1 head broccoli from the 2 for $6.00 deal), Publix Idaho Russet Potatoes
Prep time: 40 minutes
Serving note: Use 1 pork tenderloin (approximately 1 to 1.25 lbs) for 4 people; purchase 1 pack of 2 tenderloins at $12.00 and freeze the second for later. Purchase 2 heads of broccoli or cauliflower at $6.00 for the pair and use 1 head tonight. Purchase 1 bag of Publix Idaho Russet Potatoes at $3.99 and use about half the bag (roughly 4 medium potatoes).

Tuesday
Meal: Publix Chimichurri-Marinated Chicken Thighs with Sauteed Zucchini and Sweet Corn
Description: Publix Boneless Skinless Chicken Thighs (Chimichurri-Marinated) are pan-seared in a skillet over medium-high heat until cooked through with a lightly charred exterior, letting the bright herb marinade do the flavor work. Sliced zucchini is sauteed in the same pan while sweet corn is boiled or grilled alongside for a colorful, summery plate.
Sale items used: Publix Boneless Skinless Chicken Thighs (Chimichurri-Marinated) (1 pack at $7.99), Zucchini or Yellow Squash (1 piece at $3.49), Bulk Sweet Corn (4 ears at 5 for $3.00)
Prep time: 35 minutes
Serving note: One pack of Publix Boneless Skinless Chicken Thighs (Chimichurri-Marinated) at $7.99 feeds 4 people. Use 1 zucchini or yellow squash at $3.49. Purchase 4 ears of sweet corn from the 5 for $3.00 bulk deal; cost for 4 ears is $2.40.
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 large skillet with pantry spices - cumin, paprika, and garlic - then Publix Chickpeas are stirred in along with Swanson Broth to create a hearty, saucy one-pan meal. Cauliflower florets are added to the skillet and simmered until just tender, absorbing the savory spiced broth for a satisfying, naturally gluten-free dinner.
Sale items used: Perdue Ground Chicken (1 pack from the 2 for $8.00 deal), Publix Chickpeas (1 can at $0.89), Broccoli or Cauliflower (1 head cauliflower from the 2 for $6.00 deal already purchased Monday), Swanson Broth (1 carton from the 2 for $4.00 deal)
Prep time: 30 minutes
Serving note: Use 1 pack of Perdue Ground Chicken at $4.00 (half the 2 for $8.00 deal; purchase both packs and freeze the second). Use the second head from the broccoli/cauliflower 2-pack already purchased on Monday - no additional purchase needed. Use 1 can of Publix Chickpeas at $0.89. Purchase 2 cartons of Swanson Broth at $4.00 for the pair and use 1 carton tonight; save the second for pantry use.
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: White Shrimp (Extra Large, 21-25 per pound) are patted dry and pan-seared in olive oil with minced garlic and a pinch of red pepper flakes until pink and lightly golden at the edges, then finished with a squeeze of lime. A simple side salad of Publix Classic Salad Blend and sliced Florida Tropical Avocado is dressed with olive oil and lime juice for a fresh, bright contrast.
Sale items used: White Shrimp (Extra Large, 21-25 per pound) (1.5 lbs at $8.99/lb), Publix Classic Salad Blend (1 bag from the 2 for $4.00 deal), Florida Tropical Avocados or Dragonfruit (2 avocados from the 2 for $5.00 deal)
Prep time: 25 minutes
Serving note: Purchase 1.5 lbs of White Shrimp at $8.99/lb for a total of $13.49; this provides approximately 6 shrimp per person at the 21-25 count. Purchase 2 bags of Publix Classic Salad Blend at $4.00 for the pair and use 1 bag tonight; use the second bag as a side salad another night. Purchase 2 Florida Tropical Avocados at $5.00 for the pair and use both tonight.
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 seasoned and seared in a hot skillet until golden on both sides and cooked through, then removed while sliced Publix White Mushrooms are sauteed in the same pan with Swanson Broth to build a quick, savory pan sauce. Sliced russet potatoes from the bag purchased Monday are pan-fried until crispy and golden as a hearty, gluten-free base.
Sale items used: Publix Lean Pork Loin Boneless Chops (1.5 lbs at $5.99/lb), Publix White Mushrooms (1 pack from the 2 for $6.00 deal), Swanson Broth (1 carton from the 2 for $4.00 deal already purchased Wednesday), Publix Idaho Russet Potatoes (remaining potatoes from the bag purchased Monday)
Prep time: 40 minutes
Serving note: Purchase 1.5 lbs of Publix Lean Pork Loin Boneless Chops at $5.99/lb for a total of $8.99, providing approximately one chop per person. Purchase 2 packs of Publix White Mushrooms at $6.00 for the pair and use 1 pack tonight; save the second pack for another use. The second Swanson Broth carton from Wednesday's purchase is used here at no additional cost. Use the remaining russet potatoes from the bag purchased Monday at no additional cost.
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 (x1 pair): $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 (4 ears): $2.40
- Perdue Ground Chicken (x2 packs): $8.00
- Publix Chickpeas (x1 can): $0.89
- Swanson Broth (x2 cartons): $4.00
- White Shrimp (Extra Large, 21-25 per pound) (1.5 lbs): $13.49
- Publix Classic Salad Blend (x2 bags): $4.00
- Florida Tropical Avocados or Dragonfruit (x2): $5.00
- Publix Lean Pork Loin Boneless Chops (1.5 lbs): $8.99
- Publix White Mushrooms (x2 packs): $6.00

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Salt and black pepper
- Cumin
- Smoked paprika
- Red pepper flakes
- Dried herbs (thyme, rosemary, or Italian seasoning)
- Lime (fresh, for shrimp and salad)