Food City Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Half Runner Beans and Tomatoes
Description: A single boneless chicken breast is seasoned with salt, pepper, and garlic, then seared in a skillet until golden and juicy. Fresh locally grown half runner beans and vine-ripened tomatoes are cooked alongside for a simple, satisfying gluten-free dinner.
Sale items used: Boneless Chicken Breast ($1.99/lb), Half Runner Beans ($1.99/lb), Grainger County Tomatoes ($1.99/lb)
Prep time: 30 minutes
Serving note: Use approximately 0.5 lb chicken breast (1 medium breast), 0.5 lb half runner beans, and 1 medium tomato (about 0.25 lb). Total protein cost based on 0.5 lb at $1.99/lb = $1.00. Beans at 0.5 lb = $1.00. Tomatoes at 0.25 lb = $0.50.
Recipes:
- Pan Seared Chicken Breast (So Juicy) - Wholesome Yum

Tuesday
Meal: Sliced Boneless Pork Loin with Vidalia Onions and Canned Vegetables
Description: A single portion of boneless pork loin is roasted or pan-cooked, then sliced and served over sweet sauteed Vidalia onions with a side of That's Smart! canned vegetables for a hearty gluten-free plate. The mild sweetness of the Vidalia onion complements the savory pork beautifully.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), Vidalia Onions Bland Farms 3 lb. ($2.99), That's Smart! Vegetables ($0.89)
Prep time: 40 minutes
Serving note: Purchase approximately 0.5 lb of pork loin from the larger loin (ask the butcher to cut a portion, or buy the whole loin and freeze the rest in individual portions). Cost for 0.5 lb at $1.99/lb = $1.00. Use roughly one-quarter of the 3 lb. onion bag this week across Tuesday and Friday meals. One can of That's Smart! vegetables serves one person perfectly.
Recipes:
- Spiced Pork Loin with Vidalia Onion Sauce | Home & Family
- Easy Pork Stir Fry Recipe (20-Minute Dinner with Vegetables)

Wednesday
Meal: Skillet-Cooked Chicken Tenders with Tomatoes and Daisy Sour Cream Dip
Description: Covington Farms chicken tenders are cooked in a hot skillet with olive oil until crispy and cooked through, then served alongside fresh sliced vine-ripened tomatoes. A simple Daisy sour cream dip seasoned with garlic and herbs provides a cool, creamy gluten-free accompaniment.
Sale items used: Covington Farms Chicken Tenders ($1.99/lb), Grainger County Tomatoes ($1.99/lb), Daisy Sour Cream 16 oz. ($1.69)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb chicken tenders (about 3 to 4 pieces) at $1.99/lb = $1.00. Slice 1 medium tomato (about 0.25 lb) at $0.50. The 16 oz. container of Daisy sour cream will last well beyond this week in the refrigerator. Confirm the chicken tenders package is labeled gluten-free before purchasing, as previously frozen tenders can vary by brand.
Recipes:
- Easy Gluten Free Chicken Tenders
- Pan-Fried Chicken Tenders (Dairy and Gluten Free) Easy Paleo Recipe

Thursday
Meal: Seared Boneless Pork Chops with Half Runner Beans and Mustard Drizzle
Description: A center-cut boneless pork chop is seared in a hot skillet until golden brown, then finished with a drizzle of That's Smart! yellow mustard thinned with a splash of olive oil for a tangy gluten-free sauce. Fresh half runner beans are simmered until tender and served alongside as a classic Southern side.
Sale items used: Boneless Pork Chops Food City Fresh Center Cut ($3.99/lb), Half Runner Beans ($1.99/lb), That's Smart! Yellow Mustard 14 oz. ($1.00)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb (1 center-cut chop) at $3.99/lb = $2.00. Use 0.5 lb half runner beans at $1.99/lb = $1.00. The mustard bottle will be used again across the week and is a pantry-friendly purchase at $1.00. Confirm the mustard label reads gluten-free before use.
Recipes:
- Grain-Free Breaded Pork Chops - Kalyn's Kitchen
- Easy Skillet Pork Chops with Dijon Mustard Sauce (GF)

Friday
Meal: Chilled Cooked Shrimp with Vidalia Onion, Tomato, and Kraft Salad Dressing
Description: Pre-cooked chilled shrimp are arranged over sliced vine-ripened tomatoes and thinly sliced sweet Vidalia onion, then drizzled with Kraft salad dressing for a refreshing no-cook gluten-free meal. This light summer plate comes together in minutes and is perfect for a warm July evening.
Sale items used: Cooked Shrimp Farm Raised Previously Frozen 41/50 ct. ($7.99/lb), Grainger County Tomatoes ($1.99/lb), Vidalia Onions Bland Farms 3 lb. ($2.99), Kraft Salad Dressing 16 oz. ($2.49)
Prep time: 10 minutes
Serving note: Purchase approximately 0.5 lb cooked shrimp at $7.99/lb = $4.00. Use 1 medium tomato (about 0.25 lb) at $0.50. Use a portion of the Vidalia onion bag already purchased on Tuesday. Verify the Kraft dressing selected is labeled gluten-free, as most Kraft vinaigrettes and Italian dressings are, but always check the label.
Recipes:
- Lemon Dill Shrimp & Orzo Salad (Gluten Free) • One Lovely Life
- Cold Shrimp Salad - Lillie Eats and Tells

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast (0.5 lb): $1.00
- Whole Boneless Pork Loin (0.5 lb): $1.00
- Covington Farms Chicken Tenders (0.5 lb): $1.00
- Boneless Pork Chops Food City Fresh Center Cut (0.5 lb): $2.00
- Cooked Shrimp Farm Raised Previously Frozen (0.5 lb): $4.00
- Grainger County Tomatoes (0.75 lb total across Mon, Wed, Fri): $1.49
- Half Runner Beans (1 lb total across Mon and Thu): $1.99
- Vidalia Onions Bland Farms 3 lb. bag (x1): $2.99
- That's Smart! Vegetables 14.5-15.25 oz. (x1 can): $0.89
- That's Smart! Yellow Mustard 14 oz. (x1): $1.00
- Daisy Sour Cream 16 oz. (x1): $1.69
- Kraft Salad Dressing 16 oz. (x1): $2.49

Pantry staples needed:
- Olive oil or cooking oil for searing
- Salt and black pepper
- Garlic powder or fresh garlic
- Dried herbs such as thyme or parsley for sour cream dip