Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Beef and Bean Chili with Tomatoes
Description: A hearty single-pot chili built on 6 oz of lean ground beef, one can of chili beans, and a chopped fresh vine tomato. It simmers into a thick, warming bowl, and the leftovers reheat well.
Sale items used: Lean Ground Beef, Bush's Best Chili Beans, Tomatoes on the Vine
Prep time: 40 minutes
Serving note: Use 6 oz (0.375 lb) lean ground beef, 1 can chili beans (check the label for gluten-free), 1 large vine tomato (about 0.4 lb), 1/4 chopped onion, 1 clove garlic, 1 tsp chili powder, and 1/2 tsp cumin. Buy 0.75 lb ground beef in total and freeze the other 6 oz right away for Friday. Season only with plain spices that are labeled gluten-free.
Recipes:
- Beef and Bean Chili - Gluten Free & Dairy Free
- Gluten Free Chili Recipe
- Quick and Easy Beef Chili (GF, DF)

Tuesday
Meal: Roasted Pork Tenderloin with Cosmic Crisp Apples and Fall Squash
Description: A small pork tenderloin portion roasts on one pan with wedges of crisp apple and cubes of fall squash. The apple juices caramelize into a sweet, savory sauce.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Cosmic Crisp Apples, Fall Squash
Prep time: 45 minutes
Serving note: Assume 0.5 lb pork tenderloin (ask the meat counter for a half tenderloin, or cut one in half and freeze the rest), 1 Cosmic Crisp apple (about 0.5 lb), and 0.5 lb fall squash, peeled and cubed. Roast at 425F for 25 to 30 minutes until the pork reaches 145F, then rest it 5 minutes. Buy 1 lb of squash for the week and keep the other half for Thursday.
Recipes:
- Roasted Pork Tenderloin with Apples & Squash Recipe
- Easy Roasted Pork Tenderloin and Apple Skillet
- Roasted Pork Loin with Cosmic Crisp® Apples

Wednesday
Meal: Sheet-Pan Garlic Shrimp with Roasted Tomatoes and Cucumber Salad
Description: Garlicky white shrimp and juicy vine tomato wedges roast together on one sheet pan in under 15 minutes. They are served with a cool cucumber salad dressed in vinegar and a little oil.
Sale items used: White Shrimp, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 25 minutes
Serving note: Assume 0.5 lb peeled white shrimp, 1 vine tomato (about 0.4 lb, from the 1 lb bought for the week), and 1 hot house cucumber, sliced. Roast at 425F for 10 to 12 minutes. Toss the cucumber with rice vinegar, a pinch of salt, and black pepper.
Recipes:
- Sheet Pan Shrimp With Vegetables (Lemon Garlic)
- Sheet Pan Shrimp and Veggies
- Sheet Pan Mediterranean Shrimp and Vegetables

Thursday
Meal: Broiled London Broil with Roasted Fall Squash and Broccoli
Description: A thin, quick-broiled slice of marinated top round is served with roasted squash cubes and a broccoli crown. A simple gluten-free marinade keeps the lean cut tender and flavorful.
Sale items used: Top Round London Broil, Fall Squash, Broccoli
Prep time: 25 minutes plus marinating
Serving note: Assume 0.5 lb London broil (ask the butcher for a half-pound cut), 0.5 lb fall squash left from Tuesday's purchase, and 1 broccoli head (use about half and save the rest for Friday). Marinate in olive oil, garlic, and vinegar for 30 minutes or up to 8 hours. For the best texture, marinate in the morning or the night before. Broil 4 to 5 minutes per side, rest 5 minutes, and slice thinly against the grain. Roast the squash and broccoli at 425F for 20 to 25 minutes while the steak marinates and rests.
Recipes:
- London Broil
- Gluten-Free Lovely London Broil Recipe (Grilled or Broiled)
- Honey-Roasted London Broil and Root Vegetables

Friday
Meal: Ginger-Tamari Ground Beef and Broccoli Skillet over Rice
Description: Browned lean ground beef and broccoli florets are tossed in a quick sauce of fresh ginger, garlic, and gluten-free tamari. It is spooned over fluffy steamed rice for a fast stir-fry-style dinner.
Sale items used: Lean Ground Beef, Broccoli
Prep time: 25 minutes
Serving note: Thaw the 6 oz (0.375 lb) of frozen lean ground beef in the fridge overnight. Use the remaining broccoli (about 1 cup of florets), 1 tsp grated ginger, 1 clove garlic, 1 tbsp certified gluten-free tamari, and 1/2 cup cooked rice (about 1/4 cup dry). Stir-fry the beef 5 to 6 minutes, add the broccoli with a splash of water, then add the sauce and cook 3 to 4 minutes more.
Recipes:
- Gluten-Free Mongolian Ground Beef
- One Pot Ground Beef and Broccoli with Rice
- Ground Beef & Broccoli Stir Fry (Gluten Free)

SHOPPING LIST

Buy on sale:
- Lean Ground Beef (0.75 lb): $5.24
- Bush's Best Chili Beans (1 can): $1.25
- Tomatoes on the Vine (1 lb): $2.49
- Publix Extra Lean Pork Loin Tenderloin (0.5 lb): $2.50
- Cosmic Crisp Apples (0.5 lb): $1.25
- Fall Squash (1 lb): $0.99
- White Shrimp (0.5 lb): $4.00
- Hot House Cucumbers (1 cucumber): $1.67
- Top Round London Broil (0.5 lb): $4.00
- Broccoli (2 heads): $6.00

Pantry staples needed:
- Onion and garlic
- Fresh ginger
- Olive oil or cooking oil
- Chili powder and cumin (labeled gluten-free)
- Salt and black pepper
- Rice vinegar or white vinegar
- Certified gluten-free tamari
- White or brown rice