Publix Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Beef and Bean Chili with Tomatoes
Description: Browned lean ground beef simmers with chili beans, fresh chopped vine tomatoes, onion and spices into a hearty pot of chili for two. Ladle it into bowls with a little leftover for lunch the next day.
Sale items used: Lean Ground Beef, Bush's Best Chili Beans, Tomatoes on the Vine
Prep time: 40 minutes
Serving note: Use 0.5 lb lean ground beef, 2 cans chili beans (the other 2 cans in the 4-pack stay in the pantry), and about 0.5 lb tomatoes (2 medium, diced). Add 1/2 diced onion, 2 cloves garlic, 1 tbsp chili powder and 1 tsp cumin. Check the spice and bean labels to confirm they are gluten-free. Top with cheese if you have some at home.
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 seasoned pork tenderloin roasts on one pan with wedges of crisp apple and cubed fall squash until golden and caramelized. It makes a simple, gluten-free autumn dinner for two with a little pork left over.
Sale items used: Publix Extra Lean Pork Loin Tenderloin, Cosmic Crisp Apples, Fall Squash
Prep time: 45 minutes
Serving note: Assume one 1 lb pork tenderloin (about 4 oz cooked per person, plus leftovers), 1 lb Cosmic Crisp apples (about 2 apples, wedged), and 1 lb fall squash (peeled and cubed). Roast at 425 F for 25 to 30 minutes until the pork reaches 145 F, then rest it 5 minutes before slicing. Season with salt, pepper, thyme and olive oil.
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 tomatoes roast together on one sheet pan in under 15 minutes. Serve with a cool, tangy cucumber salad.
Sale items used: White Shrimp, Tomatoes on the Vine, Hot House Cucumbers
Prep time: 30 minutes
Serving note: Assume 1 lb peeled white shrimp (0.5 lb per person), 1 lb tomatoes (about 4 medium, halved), and 2 cucumbers sliced for the salad. The third cucumber is for snacking. Roast at 425 F for 10 to 12 minutes with 4 cloves minced garlic, olive oil, salt and paprika. Dress the cucumbers with rice vinegar, a pinch of sugar and salt.
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 top round London broil is broiled to medium-rare, rested, and sliced thin against the grain. It comes with roasted fall squash and tender broccoli florets.
Sale items used: Top Round London Broil, Fall Squash, Broccoli
Prep time: 40 minutes
Serving note: Assume a 1 lb London broil (about 6 oz cooked per person with a few slices left over), 1 lb fall squash (cubed), and 1 bunch broccoli (about 3 cups florets). Marinate the steak with tamari, garlic and olive oil for 30 minutes or up to overnight, and use gluten-free tamari. Broil 5 to 6 minutes per side, rest 10 minutes, and roast the vegetables at 425 F for 20 to 25 minutes while it 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: Lean ground beef and broccoli florets are stir-fried in a savory ginger and gluten-free tamari sauce. Serve over steamed white rice for a quick, filling dinner for two.
Sale items used: Lean Ground Beef, Broccoli
Prep time: 30 minutes
Serving note: Use 0.5 lb lean ground beef, 1 bunch broccoli (about 3 cups florets), and 1 cup uncooked white rice, which makes about 3 cups cooked. Make the sauce with 3 tbsp gluten-free tamari, 1 tbsp grated fresh ginger, 2 cloves garlic, 1 tsp honey and 1 tsp cornstarch. Start the rice first, then cook the skillet in about 12 minutes.
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 (1 lb): $6.99
- Bush's Best Chili Beans (x1 pack of 4 cans): $5.00
- Tomatoes on the Vine (1.5 lbs): $3.74
- Publix Extra Lean Pork Loin Tenderloin (1 lb): $4.99
- Cosmic Crisp Apples (1 lb): $2.49
- Fall Squash (2 lbs): $1.98
- White Shrimp (1 lb): $7.99
- Hot House Cucumbers (x1 pack of 3): $5.00
- Top Round London Broil (1 lb): $7.99
- Broccoli (x1 pack of 2): $6.00

Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Chili powder, cumin, paprika and dried thyme (check labels for gluten-free)
- Gluten-free tamari
- Rice vinegar
- White rice
- Cornstarch
- Honey and sugar
- Fresh ginger
- Garlic
- Yellow onion