Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Roasted Chicken Drumsticks with Roasted Broccoli and Rice
Description: Three crispy, seasoned drumsticks roast alongside a generous portion of broccoli florets until browned at the edges. Served over a cup of fluffy white rice, it makes a simple, filling dinner for one.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 50 minutes
Serving note: Use about 1 lb drumsticks (3 to 4 pieces) and 1 broccoli crown (about 8 oz) cut into florets. Roast at 425°F for 40 to 45 minutes, adding the broccoli for the last 20 minutes. Cook 1/2 cup dry white rice (about 1 1/2 cups cooked) while the chicken roasts. Season with salt, pepper, garlic powder, and paprika. Save the second broccoli bag for Friday.
Recipes:
- Spiced Chicken Drumsticks with Roasted Broccoli and Rice
- Sheet Pan Rosemary Chicken Drumsticks
- Chicken Drumsticks with Broccoli and Cheese Rice

Tuesday
Meal: Skillet Ground Pork and White Mushroom Rice Noodles
Description: Ground pork is browned with sliced white mushrooms and garlic, then tossed with tender rice noodles in a gluten-free tamari sauce. It is a quick one-pan dinner sized for a single serving.
Sale items used: Publix Ground Pork, Publix White Mushrooms
Prep time: 25 minutes
Serving note: Use 1/2 lb ground pork (the whole portion), 1 pack (8 oz) sliced white mushrooms, and 3 oz dry rice noodles. Check the noodle label for gluten-free and use gluten-free tamari instead of soy sauce. Garlic and a little ginger add flavor.
Recipes:
- Stir Fried Pork with Rice Noodles
- One-Skillet Ground Pork with Mushrooms and Rice
- Rice noodles with cabbage, mushrooms & pork

Wednesday
Meal: Ground Round Chili with Bush's Best Chili Beans and Beefsteak Tomatoes
Description: Lean ground round simmers with chili beans and diced beefsteak tomato, onion, and chili spices into a thick, hearty bowl. This makes a single generous serving with a little extra if you want leftovers.
Sale items used: Ground Round, Bush's Best Chili Beans, Beefsteak Tomatoes
Prep time: 45 minutes
Serving note: Use 1/2 lb ground round, 1 can chili beans (check the label for gluten-free), and about 3/4 lb beefsteak tomatoes (1 large, diced). Add 1/4 onion, 1 clove garlic, chili powder, cumin, salt, and pepper. Simmer for 30 minutes. The 3 remaining cans of beans keep in the pantry. Do not add any thickener or toppings that contain wheat.
Recipes:
- Easy Gluten Free Chili
- Gluten-Free Chili (Award Winning!)
- Gluten Free Chili

Thursday
Meal: Slow-Roasted Pork Boston Butt Roast with Sauteed White Mushrooms and Rice
Description: A small Boston butt roast is rubbed with spices and slow-roasted until it pulls apart tenderly. It is served with garlic-sauteed white mushrooms over rice, with leftover pork for later meals.
Sale items used: Publix Pork Boston Butt Roast, Publix White Mushrooms
Prep time: 20 minutes active, plus about 3 hours roasting
Serving note: Assume a 1.5 lb roast. Rub it with salt, pepper, garlic powder, and paprika, then roast at 300°F, covered, for 2 1/2 to 3 hours until fork-tender. Because this takes over an hour, roast it the night before or on the weekend and reheat a portion in a covered pan with a splash of water, or use a slow cooker on low for 6 to 7 hours. Plan on about 5 oz cooked pork for dinner and freeze the rest. Saute 1 pack (8 oz) sliced mushrooms in butter and garlic and serve over 1 1/2 cups cooked rice (1/2 cup dry).
Recipes:
- Pork Butt Roast/Boston Butt Roast with Mushroom Gravy
- Home Style Boston Butt Pork Roast & Vegetables
- Easy Pork Roast (Slow Cooker or Instant Pot)

Friday
Meal: Garlic Butter Pan-Seared White Shrimp with Steamed Broccoli, Avocado and Rice
Description: White shrimp are seared in a hot skillet and finished in garlic butter for a rich, quick sauce. They are served with steamed broccoli, sliced fresh avocado, and a scoop of rice.
Sale items used: White Shrimp, Broccoli, Hass Avocados
Prep time: 20 minutes
Serving note: Use 1/2 lb peeled white shrimp, 1 broccoli crown (about 8 oz), 1 avocado, and 1/2 cup dry rice cooked (about 1 1/2 cups). Sear the shrimp 2 minutes per side, then add 1 tablespoon butter and 2 cloves minced garlic. Finish with a squeeze of lemon and salt.
Recipes:
- Garlic Butter Shrimp over Rice (15 Minutes, Easy, High-Protein)
- Garlic Butter Shrimp with Broccoli & Rice Bowl
- Garlic Butter Shrimp Recipe with Broccoli

SHOPPING LIST

Buy on sale:
- Publix Chicken Drumsticks (1 lb): $1.99
- Broccoli (x1 pack of 2): $6.00
- Publix Ground Pork (0.5 lb): $1.75
- Publix White Mushrooms (x1 pack of 2): $6.00
- Ground Round (0.5 lb): $3.50
- Bush's Best Chili Beans (x1 pack of 4 cans): $5.00
- Beefsteak Tomatoes (0.75 lb): $1.49
- Publix Pork Boston Butt Roast (1.5 lbs): $4.49
- White Shrimp (0.5 lb): $5.00
- Hass Avocados (1): $0.99

Pantry staples needed:
- White rice
- Gluten-free rice noodles
- Gluten-free tamari
- Butter
- Olive oil or cooking oil
- Garlic and onion
- Lemon
- Chili powder, cumin, paprika, garlic powder
- Salt and black pepper
- Fresh ginger or ground ginger