Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Baked Chicken Drumsticks with Roasted Russet Potatoes and Broccoli
Description: Two juicy chicken drumsticks are seasoned with garlic, paprika, salt, and pepper, then oven-baked until golden and crispy. They are served alongside cubed roasted russet potatoes and tender broccoli florets for a satisfying, completely gluten-free dinner.
Sale items used: Publix Chicken Drumsticks ($1.99/lb), Russet Potatoes ($0.99/lb), Broccoli (2 for $6.00)
Prep time: 15 minutes active, 45 minutes bake time
Serving note: Use approximately 0.75 lb of drumsticks (roughly 2 drumsticks) for one person; use about 0.5 lb of russet potatoes (1 medium potato); use half a broccoli bunch. The drumsticks and potatoes can roast together on the same sheet pan - add broccoli in the last 15 minutes. If short on time in the evening, season the drumsticks the night before and refrigerate.
Recipes:
- Sheet Pan Rosemary Chicken Drumsticks

Tuesday
Meal: Pan-Seared Pork Loin Chops with Sweet Corn and Baby Cut Carrots
Description: One bone-in pork loin chop is seasoned simply with salt, pepper, and garlic powder, then pan-seared to a golden crust and finished in the oven. It is plated with one ear of sweet corn and a handful of steamed baby cut carrots for a hearty, naturally gluten-free plate.
Sale items used: Publix Assorted Pork Loin Chops ($3.99/lb), Bulk Sweet Corn (5 for $3.00), Publix Baby Cut Carrots ($1.29/lb bag)
Prep time: 25 minutes
Serving note: One pork loin chop from the 8-chop package weighs approximately 0.4 to 0.5 lb; the package is sold by the pound so plan on purchasing about 0.5 lb total. Use 1 ear of sweet corn and about 4 oz of baby cut carrots. The remaining chops from the package can be portioned and frozen individually for future meals, making this a very cost-efficient buy for one person.
Recipes:
- Pan Seared Pork Chops

Wednesday
Meal: Seasoned Tilapia Fillets with Beefsteak Tomatoes and Roasted Russet Potatoes
Description: A fresh tilapia fillet is coated in a gluten-free spice blend of cumin, paprika, and garlic, then pan-seared in olive oil until flaky and golden. It is served with sliced beefsteak tomatoes drizzled with olive oil and roasted russet potato wedges for a light and flavorful meal.
Sale items used: Tilapia Fillets ($7.99/lb), Beefsteak Tomatoes ($1.99/lb), Russet Potatoes ($0.99/lb)
Prep time: 20 minutes
Serving note: One tilapia fillet for one person is approximately 0.4 to 0.5 lb; ask the seafood counter to cut a single fillet if needed. Use about 0.5 lb of beefsteak tomatoes (roughly 1 medium tomato) and 0.5 lb of russet potatoes (1 medium potato). Roast the potato wedges first at 400 degrees F for about 25 minutes, then sear the tilapia while the potatoes finish.

Thursday
Meal: Hormel Marinated Pork Loin Tenderloin with Roasted Baby Bella Mushrooms and Cauliflower
Description: A portion of Hormel's pre-marinated pork loin tenderloin is roasted in the oven until juicy and caramelized, making prep effortless since the marinade is already applied. It is paired with roasted sliced baby bella mushrooms and cauliflower florets, all naturally gluten-free and full of savory flavor.
Sale items used: Hormel Marinated Pork Loin Tenderloin (2 for $12.00), GreenWise Organic Baby Bella Mushrooms (2 for $5.00), Broccoli or Cauliflower (2 for $6.00)
Prep time: 10 minutes active, 25 to 30 minutes roast time
Serving note: The Hormel tenderloin comes in an 18.4 or 24-oz package; for one person, roast the full tenderloin and slice off one generous serving (about 6 oz cooked), then refrigerate or freeze the rest for another meal. Use one 8-oz package of baby bella mushrooms and half a head of cauliflower. Verify the Hormel marinade label is certified gluten-free before purchasing, as formulations can vary. The 2-for-$12 deal requires buying two packages; freeze the second for later use.

Friday
Meal: Smoky Bean and Tomato Skillet with Sweet Corn
Description: A hearty, budget-friendly skillet of GreenWise organic beans is simmered with diced beefsteak tomatoes, smoked paprika, cumin, and garlic until thick and deeply flavored. It is served alongside a fresh ear of sweet corn for a completely plant-based, naturally gluten-free and satisfying meal.
Sale items used: GreenWise Organic Beans (10 for $10.00), Beefsteak Tomatoes ($1.99/lb), Bulk Sweet Corn (5 for $3.00)
Prep time: 20 minutes
Serving note: Use one 15-oz can of GreenWise Organic Beans (black beans or kidney beans work well) for one generous serving. Use about 0.5 lb of beefsteak tomatoes (1 medium tomato), diced. Use 1 ear of sweet corn, either boiled or cut off the cob and added directly to the skillet. This is a very economical meal and the bean can costs only $1.00 on the 10-for-$10 deal.

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks (0.75 lb): $1.49
- Russet Potatoes (1.5 lb, used Monday and Wednesday): $1.49
- Broccoli or Cauliflower (2 for $6.00, 1 bunch broccoli Monday + 1 head cauliflower Thursday): $6.00
- Publix Assorted Pork Loin Chops (0.5 lb): $2.00
- Bulk Sweet Corn (x2 ears, from the 5 for $3.00 deal, priced at $0.60 each): $1.20
- Publix Baby Cut Carrots (1-lb bag): $1.29
- Tilapia Fillets (0.5 lb): $4.00
- Beefsteak Tomatoes (1 lb, used Wednesday and Friday): $1.99
- Hormel Marinated Pork Loin Tenderloin (2 for $12.00, 2 packages required by deal): $12.00
- GreenWise Organic Baby Bella Mushrooms (2 for $5.00, 1 package needed, must buy 2 per deal): $5.00
- GreenWise Organic Beans (x1 can from 10 for $10.00 deal): $1.00

Pantry staples needed:
- Olive oil
- Garlic powder
- Smoked paprika
- Cumin
- Salt and black pepper
- Dried oregano or Italian seasoning (optional, for tilapia)