Publix Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week at Publix, you'll buy pork for two nights, a Pork Picnic for Monday and Extra Lean Pork Loin Tenderloins for Thursday, and one 4 lb haul of Fall Hard Squash at $3.96 covers both, roasted on Monday and mashed on Thursday. Broccoli (2 packs for $7.00) works twice, alongside the crispy chicken wings on Tuesday and in the ground sirloin skillet on Wednesday. The two containers of GreenWise Organic Sour Cream ($5.00) become the wing dip on Tuesday and the lime drizzle on Friday's shrimp bowls. Friday wraps up the week with White Shrimp at $13.49 over rice, topped with avocados and tropical fruit salad, so the week moves from a slow Monday braise to a quick weekend-ready skillet. Everything here is naturally gluten-free except the baking powder and tamari from your pantry, so check that both are labeled gluten-free before you start cooking.

5-DAY MEAL PLAN

Monday
Meal: Oven-Braised Dry-Rubbed Pork Picnic with Roasted Fall Hard Squash
Description: Publix Pork Picnic is rubbed with smoky spices and braised low and slow in a covered pan until it pulls apart easily. Cubed Fall Hard Squash roasts alongside and soaks up the pan juices.
Sale items used: Publix Pork Picnic, Fall Hard Squash
Prep time: 3 hours 15 minutes (20 minutes active)
Serving note: Use 2.5 lbs Publix Pork Picnic and 2 lbs Fall Hard Squash for 4 people. Total time is over 60 minutes, so season and refrigerate the pork the night before, or braise it on Sunday and reheat it covered at 300 F for 25 minutes. Add the squash to the oven for the last 40 minutes.
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: Publix Chicken Wings are tossed in gluten-free baking powder and spices, then baked on a rack until crackly. They are served with roasted Broccoli and a cool dip made from GreenWise Organic Sour Cream.
Sale items used: Publix Chicken Wings, Broccoli, GreenWise Organic Sour Cream
Prep time: 55 minutes
Serving note: Use 2.5 lbs Publix Chicken Wings, 1 pack Broccoli, and 1 container GreenWise Organic Sour Cream (stirred with garlic powder, onion powder, dried dill, and salt) for 4 people. Bake the wings at 425 F for about 45 minutes, flipping halfway, and roast the broccoli for the last 20 minutes.
Recipes:
- Crispy Oven Baked Chicken Wings
- Crispy Oven Baked Chicken Wings

Wednesday
Meal: Ground Sirloin and Broccoli Skillet over Rice
Description: Ground Sirloin is browned in a hot skillet with garlic and ginger, then tossed with Broccoli florets in a glossy sauce made with certified gluten-free tamari. It is spooned over fluffy steamed rice.
Sale items used: Ground Sirloin, Broccoli
Prep time: 30 minutes
Serving note: Use 1.5 lbs Ground Sirloin, 1 pack Broccoli, and 1.5 cups dry rice (pantry) for 4 people. Thicken the sauce with a little cornstarch slurry and make sure the tamari is labeled gluten-free.
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: Publix Extra Lean Pork Loin Tenderloins are sliced into medallions, seared, and finished in the oven next to Red or White Seedless Grapes that roast until jammy. Mashed Fall Hard Squash with butter rounds out the plate.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Red or White Seedless Grapes, Fall Hard Squash
Prep time: 45 minutes
Serving note: Use 1.5 lbs Publix Extra Lean Pork Loin Tenderloins, 1 lb Red or White Seedless Grapes, and 2 lbs Fall Hard Squash for 4 people. This lean cut dries out easily, so cook the medallions just to 145 F and rest them for 5 minutes. Finish the grapes with a splash of balsamic vinegar.
Recipes:
- Pork Tenderloin with Port Wine Sauce & Roasted Grapes

Friday
Meal: Garlic-Lime Skillet Shrimp Rice Bowls with Avocado and Tropical Fruit Salad
Description: White Shrimp are sauteed in a hot skillet with garlic, lime juice, and smoked paprika, then piled over steamed rice. The bowls are topped with sliced Hass Avocados, Publix Tropical Fruit Salad, and a lime-sour cream drizzle.
Sale items used: White Shrimp, Hass Avocados, Publix Tropical Fruit Salad, GreenWise Organic Sour Cream
Prep time: 25 minutes
Serving note: Use 1.5 lbs White Shrimp, 2 Hass Avocados, 1 lb Publix Tropical Fruit Salad, 1 container GreenWise Organic Sour Cream (thinned with lime juice), and 1.5 cups dry rice (pantry) for 4 people. Shrimp cook in about 3 minutes per side, so add them last.
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 (2.5 lbs): $6.23
- Publix Extra Lean Pork Loin Tenderloins (1.5 lbs): $7.49
- Publix Chicken Wings (2.5 lbs): $9.98
- Ground Sirloin (1.5 lbs): $11.99
- White Shrimp (1.5 lbs): $13.49
- Fall Hard Squash (4 lbs): $3.96
- Broccoli (x2 packs): $7.00
- Red or White Seedless Grapes (1 lb): $2.99
- Hass Avocados (x2): $1.98
- Publix Tropical Fruit Salad (1 lb): $4.99
- GreenWise Organic Sour Cream (x2 containers): $5.00

Pantry staples needed:
- Long-grain white rice
- Olive oil
- Butter
- Kosher salt and black pepper
- Smoked paprika
- Ground cumin
- Garlic powder and onion powder
- Dried dill and dried thyme
- Fresh garlic and fresh ginger
- Gluten-free baking powder
- Certified gluten-free tamari
- Cornstarch
- Apple cider vinegar
- Balsamic vinegar
- Lime juice