Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Chicken Drumsticks with Roasted Broccoli and Potatoes
Description: Juicy oven-baked chicken drumsticks are roasted until crispy and golden, served alongside caramelized roasted broccoli and potatoes. A simple, comforting gluten-free dinner sized perfectly for one.
Sale items used: Publix Chicken Drumsticks, Broccoli, Publix Russet Potatoes
Prep time: 45 minutes
Serving note: Use about 0.75 lb chicken drumsticks (2-3 pieces), 1/2 head broccoli, and 1 medium russet potato, cubed.
Recipes:
- Sheet Pan Rosemary Chicken Drumsticks

Tuesday
Meal: Pan-Seared Pork Tenderloin with Sauteed Mushrooms and Squash
Description: A tender portion of pork tenderloin is pan-seared to a golden crust and paired with buttery sauteed mushrooms and roasted fall squash. Naturally gluten-free and full of savory flavor.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Publix White Mushrooms, Fall Hard Squash
Prep time: 35 minutes
Serving note: Use about 0.4 lb pork tenderloin, half a package of mushrooms (about 4 oz), and 0.5 lb fall hard squash, cubed and roasted.
Recipes:
- Pork Tenderloin Medallions with Mushroom & Onion Sauce

Wednesday
Meal: Ground Beef and Tomato Rice Skillet with Romaine Salad
Description: Lean ground beef is simmered with diced tomatoes and gluten-free rice into a hearty one-pan skillet, served with a crisp romaine salad on the side. Quick, filling, and easy to make for one.
Sale items used: Lean Ground Beef, Beefsteak Tomato, Garden Life Romaine Leaves
Prep time: 30 minutes
Serving note: Use about 0.35 lb lean ground beef, 1 medium beefsteak tomato diced, 1/2 cup dry gluten-free rice, and a small handful of romaine leaves for the salad.
Recipes:
- Ground Beef Rice Casserole-Jar of Lemons

Thursday
Meal: Grilled Salmon Fillets with Roasted Broccoli and Mashed Potatoes
Description: A single Atlantic salmon fillet is grilled to flaky perfection and served with roasted broccoli and creamy mashed potatoes. A balanced, gluten-free dinner ready in under an hour.
Sale items used: Publix Atlantic Salmon Fillets, Broccoli, Publix Russet Potatoes
Prep time: 40 minutes
Serving note: Use 1 Publix Atlantic Salmon Fillet (about 6 oz), 1/2 head broccoli, and 1 medium russet potato mashed with butter and milk.
Recipes:
- Sheet Pan Salmon with Roasted Broccoli & Potatoes

Friday
Meal: Blackened Catfish with Creamy Coleslaw and Mushrooms
Description: Catfish fillet is coated in blackening spices and pan-seared until crisp, then plated with cool creamy coleslaw and sauteed mushrooms. A satisfying, spicy-savory gluten-free finish to the week.
Sale items used: Catfish Fillets, Publix Coleslaw Mix, Publix White Mushrooms
Prep time: 30 minutes
Serving note: Use about 0.5 lb catfish fillet, 1 cup of coleslaw mix dressed with mayo, and half a package of mushrooms (about 4 oz) sauteed.
Recipes:
- Blackened Cajun Catfish (Gluten-Free)
- Gluten Free Coleslaw (Creamy, Crunchy, and Ready in Minutes)

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks (0.75 lb): $1.49
- Broccoli (1 head, half of a 2-count pack): $3.00
- Publix Russet Potatoes (1 bag, used across 2 meals): $3.99
- Publix Extra Lean Pork Loin Tenderloins (0.4 lb): $2.00
- Publix White Mushrooms (1 pack, used across 2 meals): $3.00
- Fall Hard Squash (0.5 lb): $0.65
- Lean Ground Beef (0.35 lb): $3.15
- Beefsteak Tomato (1 medium, about 0.5 lb): $1.25
- Garden Life Romaine Leaves (1 pack): $3.99
- Publix Atlantic Salmon Fillets (1 fillet package): $8.99
- Catfish Fillets (0.5 lb): $5.00
- Publix Coleslaw Mix (1 bag): $1.49

Pantry staples needed:
- Olive oil
- Butter
- Milk
- Salt, pepper, and blackening/Cajun spice blend (check label for gluten-free certification)
- Mayonnaise
- Gluten-free rice