Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Braised Dry-Rubbed Pork Picnic with Roasted Fall Hard Squash
Description: A small bone-in piece of pork picnic is coated in a gluten-free dry rub of paprika, garlic powder, brown sugar, salt and pepper. It braises low and slow until fork-tender, with cubes of fall hard squash roasted alongside.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 15 minutes prep, 2 hours 15 minutes oven time
Serving note: Ask the meat counter to cut a bone-in piece of about 1.5 lbs total. Braise it in a covered dish with 1/2 cup gluten-free broth or water at 300°F for about 2 hours. Roast about 3/4 lb of squash (cut from the 2 lbs purchased) uncovered at 400°F for the last 30 minutes. Plan on roughly 6 oz of cooked pork for dinner and save the rest for lunches. Make-ahead tip: the pork can be braised a day early and reheated gently in its juices. Check that your spice labels are gluten-free.
Recipes:
- Apple Cider Braised Pork Shoulder with Roasted Garlic Whipped Butternut Squash

Tuesday
Meal: Crispy Oven-Baked Chicken Wings with Roasted Broccoli and Sour Cream Dip
Description: One pound of wings is tossed in baking powder and salt, then baked on a rack until the skin is crackly. A crown of broccoli roasts on the same pan, and a quick sour cream dip with garlic powder, dried dill and lemon juice goes alongside.
Sale items used: Publix Chicken Wings, Broccoli, GreenWise Organic Sour Cream
Prep time: 10 minutes prep, 45 minutes oven time
Serving note: Use 1 lb of wings (about 8 to 10 pieces). Use 1 broccoli crown (about 6 oz), cut into florets. Mix 1/4 cup sour cream for the dip. Bake the wings at 425°F for 40 to 45 minutes, flipping once, and add the broccoli for the last 20 minutes. Use aluminum-free baking powder labeled gluten-free. The second sour cream container is used on Thursday and Friday.
Recipes:
- Crispy Oven Baked Chicken Wings
- Crispy Oven Baked Chicken Wings

Wednesday
Meal: Ground Sirloin and Broccoli Skillet over Rice
Description: Lean ground sirloin is browned with garlic and ginger, then tossed with broccoli florets in a savory gluten-free tamari sauce. It is spooned over a portion of fluffy white rice.
Sale items used: Ground Sirloin, Broccoli
Prep time: 25 minutes
Serving note: Use 0.4 lb (about 6.5 oz) of ground sirloin, 1 broccoli crown (about 6 oz) and 1/2 cup uncooked rice, which makes about 1 1/2 cups cooked. Sauce: 1 tbsp gluten-free tamari, 1 tsp cornstarch and 1/4 cup water. Be sure the tamari is labeled gluten-free, because regular soy sauce contains wheat.

Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.

Recipes:
- Easy Ground Beef and Broccoli Recipe {Gluten-Free, Dairy-Free}

Thursday
Meal: Pan-Seared Pork Tenderloin Medallions with Roasted Grapes and Mashed Fall Hard Squash
Description: Pork tenderloin is sliced into medallions and seared until golden, while a handful of grapes roasts until jammy and sweet. The squash is mashed with butter and a spoonful of sour cream for a creamy side.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Red or White Seedless Grapes, Fall Hard Squash, GreenWise Organic Sour Cream
Prep time: 35 minutes
Serving note: Use 0.5 lb of tenderloin, cut into 6 medallions. Use 0.4 lb of grapes (about 1 cup). Use about 3/4 lb of the squash purchased Monday, roasted or simmered until soft and mashed with 1 tbsp butter and 1 tbsp sour cream. Roast the grapes at 400°F for 15 to 20 minutes while you sear the pork 3 minutes per side.
Recipes:
- Pork Tenderloin with Port Wine Sauce & Roasted Grapes

Friday
Meal: Garlic-Lime Skillet Shrimp Rice Bowls with Avocado and Tropical Fruit Salad
Description: Shrimp are sauteed in garlic and fresh lime juice, then piled over rice with sliced avocado. A small cup of tropical fruit salad on the side makes a bright, fresh finish.
Sale items used: White Shrimp, Hass Avocados, Publix Tropical Fruit Salad, GreenWise Organic Sour Cream (optional dollop)
Prep time: 20 minutes
Serving note: Use 0.4 lb (about 6.5 oz) of peeled shrimp, 1/2 cup uncooked rice (about 1 1/2 cups cooked), 1 avocado and 0.5 lb of tropical fruit salad (about 1 cup, with extra to snack on). Sear the shrimp 2 to 3 minutes per side with 2 cloves of garlic and the juice of 1 lime. Buy shell-on shrimp only if you are willing to peel them, and weigh them so you get about 0.4 lb peeled.
Recipes:
- Quick & Easy Shrimp Rice Bowls with Mango Salsa (35 Minutes)
- Tropical Shrimp Rice Bowl with Pineapple Salsa and Avocado Crema

SHOPPING LIST

Buy on sale:
- Publix Pork Picnic (1.5 lbs, bone-in piece): $3.74
- Fall Hard Squash (2 lbs): $1.98
- Publix Chicken Wings (1 lb): $3.99
- Broccoli (x1 pack of 2): $7.00
- GreenWise Organic Sour Cream (x1 pack of 2): $5.00
- Ground Sirloin (0.4 lb): $3.20
- Publix Extra Lean Pork Loin Tenderloins (0.5 lb): $2.50
- Red or White Seedless Grapes (0.4 lb): $1.20
- White Shrimp (0.4 lb): $3.60
- Hass Avocados (x1): $0.99
- Publix Tropical Fruit Salad (0.5 lb): $2.50

Pantry staples needed:
- Long-grain white rice
- Olive or neutral cooking oil
- Butter
- Salt and black pepper
- Paprika, garlic powder, dried dill (check labels for gluten-free)
- Brown sugar
- Fresh garlic and fresh ginger (or ground ginger)
- Limes and a lemon
- Gluten-free tamari
- Cornstarch
- Aluminum-free baking powder (gluten-free)
- Gluten-free broth