Publix Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: Four of this week's five dinners lean on genuinely affordable proteins: the Publix Sweet & Spicy Chili Whole Chicken at $7.49 flat is one of the best values on the entire flyer, GreenWise Boneless Skinless Chicken Breast at $4.99/lb keeps Monday light on the wallet, Publix Pork Italian Sausage at $5.69 a tray makes Wednesday a crowd-pleasing low-cost night, and Ground Round at $7.99/lb gives Thursday a hearty, budget-friendly skillet dinner. The one premium night goes to GreenWise Keta Salmon Fillets at $10.99/lb - it is the least expensive of all the salmon and seafood options on this week's flyer and brings real variety to the week without the sticker shock of the ribeyes or snow crab. This week's flyer is unusually heavy on premium cuts, so staying disciplined about one premium night was the key move to keeping the total manageable. The Publix Soy Sauce was skipped entirely because standard soy sauce contains wheat and is not safe for a gluten-free household.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared GreenWise Chicken Breast with Roasted Russet Potatoes and Broccoli
Description: Boneless skinless chicken breasts are seasoned with garlic, olive oil, and herbs, then seared in a skillet until golden and cooked through, delivering a juicy and satisfying weeknight dinner. Chunked russet potatoes roast alongside in the oven while broccoli is steamed tender, rounding out the plate with hearty, naturally gluten-free sides.
Sale items used: GreenWise Boneless Skinless Chicken Breast (USDA Grade A, Raised Without Antibiotics), Extra Large Russet Potatoes, Broccoli (each bunch)
Prep time: 40 minutes
Serving note: Buy 1.5 lbs of GreenWise Boneless Skinless Chicken Breast ($7.49), 2 lbs of Extra Large Russet Potatoes ($1.98), and 1 bunch of Broccoli - purchased as part of the 2 for $6.00 deal, cost allocated as $3.00 for one bunch. Roast potatoes at 425 degrees F for 25 minutes while chicken sears 6 to 7 minutes per side.
Recipes:
- Roasted Chicken and Potatoes with Broccoli
- Sheet Pan Chicken, Broccoli & Potatoes (10 min prep)
- One Pan Roasted Chicken and Potatoes

Tuesday
Meal: Publix Sweet & Spicy Chili Whole Chicken with Steamed Sweet Corn and Baby Cut Carrots
Description: The ready-to-eat Publix Sweet & Spicy Chili Whole Chicken is a glazed oven-roasted bird with a bold sweet heat flavor that makes a fast, no-cook-required centerpiece for a weeknight dinner. Sweet corn and baby cut carrots served alongside keep the meal colorful, naturally gluten-free, and on the table in minutes.
Sale items used: Publix Sweet & Spicy Chili Whole Chicken (Oven-Roasted, Glazed With a Sweet Chili Sauce, Hot, Ready-to-Eat, each), Bulk Sweet Corn (Each), Publix Baby Cut Carrots (1-lb bag)
Prep time: 15 minutes
Serving note: One whole chicken ($7.49) feeds 4 people. Buy 4 ears of Bulk Sweet Corn at 5 for $3.00 (cost for 4 ears = $2.40) and 1 bag of Publix Baby Cut Carrots ($1.29). Boil or microwave corn and steam carrots while carving the chicken.

Wednesday
Meal: Skillet Publix Pork Italian Sausage with Sauteed Mushrooms and Russet Potatoes
Description: Sliced Publix Pork Italian Sausage is browned in a skillet with sliced baby bella mushrooms and diced russet potatoes, creating a savory one-pan dinner with caramelized edges and hearty texture. The sausage renders its own seasoned fat to flavor the potatoes and mushrooms, making this a deeply satisfying gluten-free skillet meal with no extra sauce needed.
Sale items used: Publix Pork Italian Sausage (Mild or Hot, Our Exclusive Recipe, 20-oz tray), Publix Sliced Baby Bella Mushrooms (8-oz pkg.), Extra Large Russet Potatoes
Prep time: 35 minutes
Serving note: One 20-oz tray of Publix Pork Italian Sausage ($5.69) feeds 4 people. Buy 2 pkgs. of Publix Sliced Baby Bella Mushrooms at 2 for $4.00 ($4.00 total) and 1.5 lbs of Extra Large Russet Potatoes ($1.49). Dice potatoes small so they cook through in about 20 minutes alongside the sausage.

Thursday
Meal: Ground Round Beef and Bush's Beans Skillet with Tomatoes on the Vine
Description: Seasoned ground round beef is browned in a skillet, then combined with drained Bush's Best Beans and diced fresh tomatoes for a quick, protein-packed gluten-free dinner with a hearty, rustic character. Served straight from the pan, this meal comes together in well under 30 minutes and needs nothing more than a fork.
Sale items used: Ground Round (Publix Beef, USDA-Inspected, 3-lbs or More Package), Bush's Best Beans (Or Garbanzos, Hominy, or Crowder or Blackeye Peas, 15 to 16-oz can), Tomatoes on the Vine (each)
Prep time: 25 minutes
Serving note: Buy 1.5 lbs of Ground Round from the 3-lb or more package at $7.99/lb ($11.99 total). Buy 2 cans of Bush's Best Beans as part of the 4 for $5.00 deal ($2.50 for 2 cans). Buy 1 lb of Tomatoes on the Vine ($1.99). Brown beef, drain fat, stir in drained beans and diced tomatoes, simmer 5 minutes.

Friday
Meal: Oven-Baked GreenWise Keta Salmon Fillets with Roasted Brussels Sprouts and Green Beans
Description: Wild GreenWise Keta Salmon Fillets are seasoned with olive oil, lemon, and herbs, then baked in the oven until just cooked through with lightly crisped edges, offering a clean and flavorful premium dinner to close the week. Roasted Brussels sprouts and steamed green beans serve as bright, naturally gluten-free sides that complement the salmon without competing with it.
Sale items used: GreenWise Keta Salmon Fillets (Wild, Fresh, Sustainably Sourced), Brussels Sprouts (each pkg.), Pero Family Farms Snipped Green Beans (Washed & Ready to Use, Microwavable Bag, 12-oz pkg.)
Prep time: 35 minutes
Serving note: Buy 1.5 lbs of GreenWise Keta Salmon Fillets ($16.49). Buy 1 pkg. of Brussels Sprouts as part of the 2 for $5.00 deal - cost allocated as $2.50 for one pkg. Buy 1 pkg. of Pero Family Farms Snipped Green Beans as part of the 2 for $5.00 deal - cost allocated as $2.50 for one pkg. Roast Brussels sprouts at 425 degrees F for 20 to 22 minutes; bake salmon at 400 degrees F for 12 to 14 minutes; microwave green beans per package directions.
Recipes:
- Salmon with Brussels Sprouts Sheet Pan Meal

SHOPPING LIST

Buy on sale:
- GreenWise Boneless Skinless Chicken Breast (USDA Grade A, Raised Without Antibiotics) (1.5 lbs): $7.49
- Extra Large Russet Potatoes (3.5 lbs total, used Monday and Wednesday): $3.47
- Broccoli (each bunch) (1 bunch, part of 2 for $6.00): $3.00
- Publix Sweet & Spicy Chili Whole Chicken (Oven-Roasted, Glazed With a Sweet Chili Sauce, Hot, Ready-to-Eat, each) (1 whole chicken): $7.49
- Bulk Sweet Corn (Each) (4 ears, part of 5 for $3.00): $2.40
- Publix Baby Cut Carrots (1-lb bag) (x1): $1.29
- Publix Pork Italian Sausage (Mild or Hot, Our Exclusive Recipe, 20-oz tray) (x1 tray): $5.69
- Publix Sliced Baby Bella Mushrooms (8-oz pkg.) (x2 pkgs., 2 for $4.00): $4.00
- Ground Round (Publix Beef, USDA-Inspected, 3-lbs or More Package) (1.5 lbs): $11.99
- Bush's Best Beans (Or Garbanzos, Hominy, or Crowder or Blackeye Peas, 15 to 16-oz can) (x2 cans, part of 4 for $5.00): $2.50
- Tomatoes on the Vine (each) (1 lb): $1.99
- GreenWise Keta Salmon Fillets (Wild, Fresh, Sustainably Sourced) (1.5 lbs): $16.49
- Brussels Sprouts (each pkg.) (x1 pkg., part of 2 for $5.00): $2.50
- Pero Family Farms Snipped Green Beans (Washed & Ready to Use, Microwavable Bag, 12-oz pkg.) (x1 pkg., part of 2 for $5.00): $2.50

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Dried Italian herbs (oregano, thyme, rosemary)
- Lemon (for salmon)
- Paprika or red pepper flakes (optional, for chicken and sausage)