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 rubbed with paprika, garlic, and brown sugar, then braised low and slow until it pulls apart. It is served with caramelized wedges of roasted squash, and the leftover pork makes a second meal.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 15 minutes active (about 3 hours total with braising)
Serving note: Ask the meat counter for a 2 lb piece of pork picnic, since a whole picnic is far too big for 2 people. Use 1.5 lb of squash, cut into wedges. Braise the pork covered at 300F for about 2.5 hours with 1/2 cup gluten-free broth, and roast the squash at 425F for the last 35 minutes. Plan on about 1 lb of cooked meat, so you will have a few servings left over. You can rub the pork the night before to save time.
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: Wings are tossed in baking powder and spices, then baked until shatteringly crisp, with broccoli roasted on the same pan. A cool garlic-herb sour cream dip finishes the plate.
Sale items used: Publix Chicken Wings, Broccoli, GreenWise Organic Sour Cream
Prep time: 10 minutes active (about 50 minutes total)
Serving note: Assumed total weight is 1.5 lb of wings, about 10 to 12 pieces. Use 1 bunch (crown) of broccoli, cut into florets. Dry the wings well, toss with 1 tbsp gluten-free baking powder and spices, and bake at 425F for 40 to 45 minutes, flipping once. Add the broccoli for the last 20 minutes. Mix 1/2 cup sour cream with garlic powder, dried herbs, and lemon juice for the dip. Save the rest of the sour cream for Thursday and Friday.
Recipes:
- Crispy Oven Baked Chicken Wings
- Crispy Oven Baked Chicken Wings

Wednesday
Meal: Ground Sirloin and Broccoli Skillet over Rice
Description: Browned ground sirloin and tender broccoli simmer in a savory garlic-ginger sauce made with gluten-free tamari. It is spooned over fluffy white rice for a quick weeknight dinner.
Sale items used: Ground Sirloin, Broccoli
Prep time: 25 minutes
Serving note: Assumed total weight is 1 lb of ground sirloin, which gives generous portions and a little extra for lunch. Use 1 bunch of broccoli, cut into florets, and 1 cup of dry white rice (about 3 cups cooked). Use only gluten-free tamari, not regular soy sauce. Start the rice first, then brown the beef, add the broccoli with a splash of water, cover for 4 minutes, and stir in the sauce.

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 golden, then served with grapes roasted until jammy and sweet. Creamy mashed squash with a spoonful of sour cream rounds out the plate.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Red or White Seedless Grapes, Fall Hard Squash, GreenWise Organic Sour Cream
Prep time: 15 minutes active (about 45 minutes total)
Serving note: Assumed total weight is 1 lb of pork tenderloin, sliced into 1-inch medallions, which gives about 8 oz per person. Use about 3/4 lb of grapes on a sheet pan and 1.5 lb of squash, peeled, cubed, and boiled or roasted until soft. Roast the grapes at 425F for 15 to 20 minutes with the squash. Mash the squash with 2 tbsp sour cream and a little butter. Sear the medallions 3 to 4 minutes per side, then rest them for 5 minutes. The extra grapes are good as a snack.
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 a garlic-lime butter and piled over rice with sliced avocado. A scoop of fresh tropical fruit salad on the side adds sweetness, and a drizzle of lime-thinned sour cream ties it together.
Sale items used: White Shrimp, Hass Avocados, Publix Tropical Fruit Salad, GreenWise Organic Sour Cream
Prep time: 20 minutes
Serving note: Assumed total weight is 3/4 lb of peeled shrimp (about 6 oz per person). Use 2 avocados (1 per person), 3/4 lb of tropical fruit salad, and 1 cup of dry white rice (about 3 cups cooked, with some left over). Use 3 cloves of garlic and the juice of 2 limes. Cook the shrimp only 2 to 3 minutes per side so they stay tender. Thin the remaining sour cream with a little lime juice for the drizzle.
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 (2 lbs): $4.98
- Fall Hard Squash (3 lbs): $2.97
- Publix Chicken Wings (1.5 lbs): $5.99
- Broccoli (x1 pack of 2): $7.00
- GreenWise Organic Sour Cream (x1 pack of 2): $5.00
- Ground Sirloin (1 lb): $7.99
- Publix Extra Lean Pork Loin Tenderloins (1 lb): $4.99
- Red or White Seedless Grapes (1 lb): $2.99
- White Shrimp (0.75 lb): $6.74
- Hass Avocados (x2): $1.98
- Publix Tropical Fruit Salad (0.75 lb): $3.74

Pantry staples needed:
- White rice (about 2 cups dry)
- Olive oil or other cooking oil
- Butter
- Salt and black pepper
- Paprika, garlic powder, onion powder, brown sugar (for the dry rub)
- Dried herbs such as thyme or parsley
- Gluten-free baking powder
- Gluten-free chicken broth
- Gluten-free tamari
- Fresh garlic and fresh ginger
- Limes (2) and a lemon
- Onion (1)