Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Skillet Ground Chicken Breast and Vegetable Rice Bowls
Description: Ground chicken breast is browned in a skillet with carrots and broccoli, then served over fluffy rice. Coconut aminos add a savory, gluten-free glaze.
Sale items used: Springer Mountain Farms Ground Chicken Breast, Broccoli, Publix Baby Cut Carrots, GreenWise Organic Rice
Prep time: 25 minutes
Serving note: Use about 6 oz of ground chicken (the pack is about 1 lb, so cook the rest on Monday and save it for another use or freeze it), 1 cup broccoli florets, 1/4 cup chopped baby carrots, and 3/4 cup cooked rice. Cook extra rice for Thursday and Friday. Broccoli is a 2-for-$6 deal, so buy 2 heads and use the second on Tuesday.
Recipes:
- Chicken, Rice, and Vegetable Skillet
- Asian Ground Chicken Rice Bowls - Easy!
- Chinese Ground Chicken Bowl

Tuesday
Meal: Pan-Seared Pork Loin Chops with Roasted Gold Potatoes and Broccoli
Description: One thick pork loin chop is seared until golden and served with crisp roasted gold potatoes and tender broccoli. It is a simple, hearty plate with one pan for the meat and one for the vegetables.
Sale items used: GreenWise Lean Pork Loin Chops, Publix Gold Potatoes, Broccoli
Prep time: 40 minutes
Serving note: Assume one chop of about 0.5 lb total. Use about 6 oz of gold potatoes, cubed, roasted at 425F for 25 minutes, and 1 cup broccoli florets. The potato bag is about 1.5 lb or more, and the leftovers go into Wednesday's skillet.
Recipes:
- Sheet Pan Pork Chops with Potatoes and Broccoli
- Easy One Pan Pork Chops Recipe with Potatoes
- Sheet Pan Pork Chops with Potatoes & Broccoli

Wednesday
Meal: Italian Sausage and Potato Skillet with Peppers-Free Tomato Salad
Description: Sliced Italian sausage and diced gold potatoes crisp up together with sweet onion in one skillet. A fresh tomato and cucumber salad with no peppers on the side keeps it bright.
Sale items used: Publix Pork Italian Sausage, Publix Gold Potatoes, Sweet Onions, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 35 minutes
Serving note: Use 2 sausage links (about 6 oz) from the pack, about 6 oz of gold potatoes, 1/4 sweet onion, 1 tomato (about 6 oz), and 1/2 cucumber. Check that the sausage label says gluten-free before you cook. Freeze the extra sausage links for another week.
Recipes:
- Easy Italian Sausage and Potatoes Skillet Recipe
- Italian Sausage, Potatoes, Peppers, and Onions + VIDEO
- Sausage and Peppers and Potatoes Recipe

Thursday
Meal: Beef and Rice Stuffed Acorn Squash
Description: A roasted acorn squash half is filled with seasoned ground chuck, rice, and onion. It bakes into a warm, comforting single-serving dish.
Sale items used: Ground Chuck, Acorn Squash, GreenWise Organic Rice, Sweet Onions
Prep time: 70 minutes
Serving note: Assume 0.4 lb of ground chuck, 1 acorn squash of about 1 lb (halved, using one half for the stuffing and saving the other half to roast as a side), 1/2 cup cooked rice, and 1/4 sweet onion. Make-ahead tip: roast the squash for 40 minutes while you brown the beef and onion, then stuff and bake 15 more minutes. You can cook the filling on Wednesday night to save time.
Recipes:
- Stuffed Acorn Squash with Ground Beef and Spiced Rice (Hashweh)
- Stuffed Acorn Squash Recipe
- Sweet & Savory Stuffed Acorn Squash Dinner

Friday
Meal: Veggie and Egg Fried Rice
Description: Day-old rice is stir-fried with scrambled eggs, carrots, and onion for a fast, budget-friendly dinner. Coconut aminos season it without any gluten.
Sale items used: Pete & Gerry's Organic Brown Eggs, GreenWise Organic Rice, Publix Baby Cut Carrots, Sweet Onions, GreenWise Organic Coconut Aminos
Prep time: 20 minutes
Serving note: Use 2 eggs, 1 cup cooked cold rice, 1/4 cup chopped carrots, 1/4 sweet onion, and 1 tablespoon coconut aminos. Use the rice cooked earlier in the week for the best texture.
Recipes:
- Gluten-Free Vegetable Fried Rice Recipe
- Gluten-free Fried Rice
- Easy Gluten-Free Fried Rice (Dairy-Free)

SHOPPING LIST

Buy on sale:
- Springer Mountain Farms Ground Chicken Breast (x1 pack): $3.99
- Broccoli (x1 pair, 2 for $6.00): $6.00
- Publix Baby Cut Carrots (x1 pair, 2 for $3.00): $3.00
- GreenWise Organic Rice (x1 pair, 2 for $7.00): $7.00
- GreenWise Lean Pork Loin Chops (0.5 lb): $3.25
- Publix Gold Potatoes (x1 bag): $4.99
- Publix Pork Italian Sausage (x1 pack): $5.69
- Sweet Onions (x1 bag): $4.99
- Tomatoes on the Vine (0.5 lb): $1.00
- Hot House Cucumbers (x1 pair, 2 for $4.00): $4.00
- Ground Chuck (0.5 lb): $2.50
- Acorn Squash (1 lb): $0.99
- Pete & Gerry's Organic Brown Eggs (x1 carton): $4.99

Pantry staples needed:
- Coconut aminos or gluten-free tamari
- Olive oil or cooking oil
- Salt and black pepper
- Garlic powder
- Dried Italian seasoning
- Butter