Publix Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Skillet Ground Chicken Breast and Vegetable Rice Bowls
Description: Ground chicken breast is browned in a skillet with broccoli, carrots, and onion, then served over fluffy rice for two. Coconut aminos add a savory, gluten-free seasoning.
Sale items used: Springer Mountain Farms Ground Chicken Breast, GreenWise Organic Rice, Broccoli, GreenWise Organic Baby Cut Carrots, Sweet Onions, GreenWise Organic Coconut Aminos
Prep time: 30 minutes
Serving note: Use 1 package ground chicken (assumed about 1 lb), 1 cup uncooked rice (cook 2 cups total and save the extra for Thursday and Friday), 1 head broccoli, 1 cup baby carrots, 1/2 onion, and 2 tbsp coconut aminos.
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: Two pork loin chops are seared until golden and served with crisp roasted gold potatoes and broccoli. Everything finishes on one sheet pan and skillet for an easy dinner.
Sale items used: GreenWise Lean Pork Loin Chops, Publix Gold Potatoes, Broccoli
Prep time: 40 minutes
Serving note: Buy about 1 lb of chops (2 chops, about 0.5 lb each). Use about 1 lb gold potatoes (roughly a third of the bag; save the rest for Wednesday) and 1 head broccoli. Roast at 425F for 25 minutes.
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 together in a skillet with sweet onion. A simple tomato and onion salad with olive oil and salt keeps the plate fresh and pepper-free.
Sale items used: Publix Pork Italian Sausage, Publix Gold Potatoes, Sweet Onions, Tomatoes on the Vine
Prep time: 35 minutes
Serving note: Use 1 package sausage (assumed about 1 lb, check the label for gluten-free), about 1.5 lb potatoes, 1/2 onion, and about 1 lb tomatoes for the salad.
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: Acorn squash halves are roasted, then filled with seasoned ground chuck, onion, and rice. Each person gets one hearty stuffed half.
Sale items used: Ground Chuck, Acorn Squash, GreenWise Organic Rice, Sweet Onions
Prep time: 70 minutes
Serving note: Use 2 acorn squash (assumed about 1.25 lb each, 2.5 lb total) and 0.5 lb ground chuck, 1 cup leftover cooked rice, and 1/4 onion. Roast squash at 400F for 40 minutes. Timing note: roast the squash while you cook the filling, then stuff and bake 15 minutes more.
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 dinner. Coconut aminos replace soy sauce to keep it gluten-free.
Sale items used: Pete & Gerry's Organic Brown Eggs, GreenWise Organic Rice, GreenWise Organic Baby Cut Carrots, Sweet Onions, GreenWise Organic Coconut Aminos
Prep time: 20 minutes
Serving note: Use 3 eggs, 2 cups leftover cooked rice, 1/2 cup chopped carrots, 1/4 onion, and 2 tbsp coconut aminos.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Gluten-Free Vegetable Fried Rice Recipe
- Gluten-free Fried Rice
- Easy Gluten-Free Fried Rice (Dairy-Free)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Springer Mountain Farms Ground Chicken Breast (x1 pack): $3.99
- GreenWise Lean Pork Loin Chops (1 lb): $6.49
- Publix Pork Italian Sausage (x1 pack): $5.69
- Ground Chuck (0.5 lb): $2.50
- Publix Gold Potatoes (x1 bag): $4.99
- Broccoli (x2 heads): $6.00
- Acorn Squash (2.5 lbs): $2.48
- Tomatoes on the Vine (1 lb): $1.99
- GreenWise Organic Rice (x2 bags): $7.00
- Pete & Gerry's Organic Brown Eggs (x1 dozen): $4.99
- GreenWise Organic Baby Cut Carrots (x2 bags): $4.00
- Sweet Onions (x1 bag): $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
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Chuck: $4.99/lb
- Publix Fried Chicken Tenders Quick Bites: $5.00 each
- GreenWise Sockeye Salmon Fillets: $22.99
- Bluehouse Atlantic Salmon Fillets: $12.99
- Florida Pink Shrimp: $16.99/lb
- Ribeye Steak: $14.99/lb
- Zenshi Game Day Sushi: $17.99
- The Original Bourbon Marinated Salmon: $7.99
- Catfish Fillets: $7.99/lb
- White Shrimp: $8.99/lb
- Publix Orange Roughy Fillets: $8.99
- Cedar Bay Cedar Planked Atlantic Salmon: $8.99
- GreenWise 92% Lean Ground Beef: $9.99/lb
- Butterball Ground Turkey: $10.99
- GreenWise Alaskan Pollock Fillets: $11.99
- GreenWise Lamb Shoulder Blade Chops: $7.99/lb
- Publix Brisket & Sirloin Craft Burgers: $13.99
- Springer Mountain Farms Ground Chicken Breast: $3.99
- Publix Boneless Skinless Marinated Chicken Thighs: $7.99
- Publix Seasoned Beef Meatballs: $7.99/lb
- GreenWise Angus New York Strip Steak: $20.99/lb
- GreenWise Organic Uncured Turkey Bacon: $5.99
- GreenWise Lean Pork Loin Chops: $6.49/lb
- Heritage Ribeye Steak: $9.99
- GreenWise Lunch Meats: 2 for $10.00
- Just Bare Lightly Breaded Chicken Breast: $9.99
- Publix Pork Italian Sausage: $5.69
- Publix Sliced Pepperoni: 2 for $6.00
- Bubba Burger: $13.99
Deli and prepared on sale:
- Boar's Head Ultimate Whole Sub: $9.49
- Boar's Head Bold Chef Salad: $7.99
- Boar's Head Smokemaster Ham: $10.99/lb
- Mrs. Peter's Dips: $9.99
- Publix Sweet & Spicy Chili Chicken Wings: $8.89
- Publix Pepper or Herb-Coated Salami: 2 for $8.00
- Publix Beer Bratwurst: $5.69
- Publix Pumpkin Spice Flavored Pretzels: $3.49
- Fresh Express Gourmet Café Salads Bowl: 3 for $10.00
- Publix Turkey, Cheddar, & Bacon Pinwheels: $4.29
- Publix Honey Maple Turkey Breast: $8.99/lb
- Publix French Onion Sour Cream Dip: 2 for $6.00
- Publix Stuffed Jalapeño Peppers: $8.99/lb
- Publix Original Popcorn Chicken: $5.69
- Publix Hot Soup: $5.49
Produce on sale:
- Publix Fruit Salad: $3.99/lb
- Red or White Seedless Grapes: $2.99/lb
- Bartlett, Red, or Bosc Pears: $1.99/lb
- Pomegranates: 3 for $10.00
- Blueberries: 2 for $10.00
- Mandarins: $4.99
- Heirloom Pumpkins: $7.49 each
- Hass Avocados: $0.99 each
- Tomatoes on the Vine: $1.99/lb
- Hot House Cucumbers: 2 for $4.00
- Broccoli: 2 for $6.00
- Acorn Squash: $0.99/lb
- Publix Gold Potatoes: $4.99
- Sweet Onions: $4.99
- GreenWise Organic Red or White Seedless Grapes: $3.49/lb
- GreenWise Organic Baby Cut Carrots: 2 for $4.00
- Publix Baby Cut Carrots: 2 for $3.00
- Publix Coleslaw Mix: $1.49
Dairy and eggs on sale:
- Kraft Chunk Cheese: 2 for $6.00
- Publix Shredded Cheese: 2 for $5.00
- GreenWise Organic Liquid Egg Whites: $5.99
- Publix Cheese Slices: 2 for $5.00
- GreenWise Organic Mozzarella String Cheese: $5.49
- Noosa Finest Yoghurt: 10 for $10.00
- Fage Greek Strained Yogurt: 4 for $5.00
- Nestlé Coffee Mate Coffee Creamer: 2 for $7.00
- Pete & Gerry's Organic Brown Eggs: $4.99
Bakery and bread on sale:
- Pumpkin Cake Roll: $6.59
- Tutto Cranberry White Chocolate Bread: $5.99
- Tutto Baguette: $4.99
- Caramel Pecan Crème Cake: $6.99
- Onion Rolls: $3.49
- Cookie Butter Brownies: $5.99
- Bear Claw Pastries: $4.49
- GreenWise Flourless Chocolate Truffle Torte: $11.49
- Small Apple Pie: $3.99
- GreenWise Bagels: $1.99
- Hoagie Rolls: $3.89
- GreenWise Mini Muffins: $5.99
- Tiramisu: $6.99
Pantry on sale:
- Frito Lay Snack Mix: $9.99
- GreenWise Organic Rice: 2 for $7.00
- GreenWise Organic Tea Bags: 2 for $6.00
- GreenWise Organic Agave Sweetener: $5.99
- GreenWise Organic Coconut Aminos: $4.99
- GreenWise Collagen Peptides: $13.99
- GreenWise Organic Animal Crackers: 2 for $7.00
- Ben's Original Ready Rice: 2 for $5.00
- Nutella Biscuits: 2 for $8.00
- Simple Mills Crackers: 2 for $8.00
- Publix Crackers: 2 for $5.00
- Publix Chicken Stock: 2 for $5.00
- Publix Kettle Cooked Chips: 2 for $7.00
- Peet's Ground Coffee: $8.99
Frozen on sale:
- Stouffer's Entrées: 3 for $10.00
- Deep Indian Kitchen Entrées: 2 for $9.00
- Publix Pizza: 2 for $8.00
- Publix Premium Appetizers: $5.99
- Publix Premium Ice Cream: $6.59
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$55.11
for 2 people · $27.55 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of October 07, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Publix.