Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Roasted Chicken Drumsticks with Roasted Broccoli and Rice
Description: Six crisp-skinned drumsticks are roasted at high heat alongside one pack of broccoli crowns until browned at the edges. Served over a cup of fluffy cooked rice, it is a simple, filling dinner for two.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 45 minutes
Serving note: Buy about 1.5 lbs drumsticks (6 pieces, 3 per person). Use 1 pack of broccoli cut into florets and 1 cup uncooked rice (makes about 3 cups cooked). Season with salt, pepper, paprika and garlic powder, and roast at 425 F for 35 to 40 minutes.
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, garlic and ginger, then tossed with tender rice noodles in a gluten-free savory sauce. It is a quick one-pan dinner sized for two hungry people.
Sale items used: Publix Ground Pork, Publix White Mushrooms
Prep time: 25 minutes
Serving note: Use 1 lb ground pork (assumed total weight, about 0.5 lb per person) and 1 pack (8 oz) of sliced mushrooms. Use 6 oz dry rice noodles, 2 cloves garlic, 1 tsp grated ginger and 2 tbsp gluten-free tamari. Check that the tamari and noodles are labeled gluten-free.
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 chopped fresh beefsteak tomatoes in a spiced, hearty pot. This makes two generous bowls plus a little left over for lunch.
Sale items used: Ground Round, Bush's Best Chili Beans, Beefsteak Tomatoes
Prep time: 50 minutes
Serving note: Use 1 lb ground round (assumed total weight), 2 cans chili beans (the other 2 cans from the 4-pack stay in the pantry), and 1 lb beefsteak tomatoes, diced. Add 1/2 diced onion, 2 tbsp chili powder and 1 tsp cumin, and simmer about 35 minutes. Confirm the beans are labeled gluten-free.
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 slow-roasted until fork-tender, then served with garlic-butter sauteed white mushrooms over rice. The roast is sized for a cozy dinner for two with leftovers for sandwiches or tacos.
Sale items used: Publix Pork Boston Butt Roast, Publix White Mushrooms
Prep time: 20 minutes active, about 3 hours 20 minutes total
Serving note: Buy a 2 lb piece of Boston butt (assumed total weight, about 1/2 lb cooked per person plus leftovers). Rub with salt, pepper, paprika and garlic powder, then roast covered at 300 F for about 3 hours. Start it mid-afternoon, or roast it the night before and reheat slices in the pan juices. Saute 1 pack (8 oz) of mushrooms in butter and serve with 1 cup uncooked rice.
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: Plump white shrimp are seared in a sizzling garlic butter, then served over rice with steamed broccoli and sliced fresh avocado. It is a light, fast finish to the week for two.
Sale items used: White Shrimp, Broccoli, Hass Avocados
Prep time: 20 minutes
Serving note: Buy 0.75 lb peeled white shrimp (assumed total weight, about 6 oz per person). Use 1 pack of broccoli florets, steamed 5 minutes, and 2 avocados (1 per person). Cook the shrimp with 2 tbsp butter and 3 cloves garlic for 2 to 3 minutes per side, and serve with 1 cup uncooked rice.
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 (1.5 lbs): $2.99
- Broccoli (x2 packs, 2 for $6.00): $6.00
- Publix Ground Pork (1 lb): $3.49
- Publix White Mushrooms (x2 packs, 2 for $6.00): $6.00
- Ground Round (1 lb): $6.99
- Bush's Best Chili Beans (4 cans, 4 for $5.00): $5.00
- Beefsteak Tomatoes (1 lb): $1.99
- Publix Pork Boston Butt Roast (2 lbs): $5.98
- White Shrimp (0.75 lb): $7.49
- Hass Avocados (x2): $1.98

Pantry staples needed:
- Long-grain white rice (about 3 cups uncooked for the week)
- Gluten-free rice noodles (6 oz)
- Gluten-free tamari
- Butter
- Olive oil
- Garlic (1 head)
- Fresh ginger
- Onion (1)
- Salt and black pepper
- Paprika, garlic powder, chili powder and cumin