Food City Gluten-Free Meal Plan

BUDGET RATIONALE

Protein selection notes: Ground Chuck requires a 3 lb minimum purchase at the $5.99/lb price. Three pounds at $5.99 = $17.97, which is a high single-item cost. To keep the week's total within budget, Ground Chuck is skipped in favor of Boneless Pork Chops at $3.99/lb, which feeds 4 cleanly without a bulk-format penalty. Bottom Round Roast and all steak cuts are excluded as their per-serving costs are high and roast format would inflate the total. Cooked Shrimp at $7.99/lb is selected as the single premium night because it is the least expensive of the premium proteins per serving and requires no minimum bulk purchase.

Why these meals: This week's $1.99/lb deals on chicken breast, boneless pork loin, and frozen chicken tenders are genuinely exceptional, and they anchor three of the five dinners at about $1 per person for protein alone. Boneless pork chops at $3.99/lb round out the fourth economical night with a different flavor and texture. The cooked shrimp at $7.99/lb is the most affordable of the premium proteins on this flyer and earns the one splurge night without blowing the weekly total. The Vidalia onions at $2.99 for 3 lbs and That's Smart! canned vegetables at $0.89 each keep the supporting cast cheap, and the That's Smart! Eggs at $1.49 a dozen add a low-cost breakfast-for-dinner option that was ultimately passed over in favor of keeping all five nights distinct in protein and format.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Half Runner Beans and Tomatoes
Description: Boneless chicken breasts are seasoned and seared in a skillet until golden and cooked through, then rested and sliced. Half runner beans and vine-ripened tomatoes are sauteed alongside in the same pan, picking up the savory drippings for a simple one-pan gluten-free dinner.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack) at $1.99/lb, Half Runner Beans (Locally Grown) at $1.99/lb, Grainger County or Local Tomatoes (Vine Ripened) at $1.99/lb
Prep time: 35 minutes
Serving note: Use 2 lbs of boneless chicken breast (about 0.5 lb per person), 1 lb of half runner beans, and 0.75 lb of vine-ripened tomatoes. Season with pantry olive oil, garlic, salt, and pepper.
Recipes:
- Pan Seared Chicken Breast (So Juicy) - Wholesome Yum

Tuesday
Meal: Sliced Boneless Pork Loin with Vidalia Onions and Canned Vegetables
Description: A section of the boneless pork loin is sliced into medallions, seasoned, and pan-cooked until just done, then topped with sweet Vidalia onions cooked down until soft and golden. That's Smart! canned vegetables round out the plate for a hearty, naturally gluten-free weeknight dinner.
Sale items used: Whole Boneless Pork Loin (Food City Fresh) at $1.99/lb, Vidalia Onions (Bland Farms) 3 lb bag at $2.99, That's Smart! Vegetables 14.5-15.25 oz. at $0.89
Prep time: 30 minutes
Serving note: Use 2 lbs of pork loin sliced into 1-inch medallions (0.5 lb per person), half the 3 lb bag of Vidalia onions (about 1.5 lbs), and 1 can of That's Smart! Vegetables. The remaining onions and pork loin can be refrigerated for later in the week.
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 frozen chicken tenders are thawed and cooked in a skillet until crispy on the outside and fully cooked through, served with sliced vine-ripened tomatoes on the side. A simple dipping sauce of Daisy Sour Cream seasoned with pantry herbs keeps everything gluten-free and satisfying.
Sale items used: Covington Farms Chicken Tenders (Previously Frozen) at $1.99/lb, Grainger County or Local Tomatoes (Vine Ripened) at $1.99/lb, Daisy Sour Cream 16 oz. at $1.69
Prep time: 30 minutes
Serving note: Use 2 lbs of chicken tenders (0.5 lb per person), 0.75 lb of tomatoes sliced for serving, and 1 container of Daisy Sour Cream. Thaw tenders in the refrigerator the night before for best results.
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: Center-cut boneless pork chops are seasoned and seared in a hot skillet to a golden crust, then finished with a drizzle of That's Smart! Yellow Mustard thinned with a splash of water for a tangy glaze. Remaining half runner beans are cooked separately in salted water until tender and served alongside for a complete gluten-free plate.
Sale items used: Boneless Pork Chops (Food City Fresh, Center Cut) at $3.99/lb, Half Runner Beans (Locally Grown) at $1.99/lb, That's Smart! Yellow Mustard 14 oz. at $1.00
Prep time: 35 minutes
Serving note: Use 2 lbs of boneless pork chops (about 0.5 lb per person, roughly 4 chops), 1 lb of half runner beans, and 1 bottle of That's Smart! Yellow Mustard (a small drizzle per plate; remainder keeps in the pantry).
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: Ready-to-eat cooked shrimp are arranged over a bed of sliced vine-ripened tomatoes and thinly sliced Vidalia onion, then drizzled with Kraft Salad Dressing for a bright, no-cook Friday dinner. This refreshing gluten-free plate comes together in minutes and feels like a special occasion without a lot of effort.
Sale items used: Cooked Shrimp (Farm Raised, Previously Frozen, 41/50 ct.) at $7.99/lb, Grainger County or Local Tomatoes (Vine Ripened) at $1.99/lb, Vidalia Onions (Bland Farms) 3 lb bag (remainder from Tuesday), Kraft Salad Dressing 16 oz. at $2.49
Prep time: 15 minutes
Serving note: Use 1.5 lbs of cooked shrimp (about 6 oz. per person), 1 lb of vine-ripened tomatoes sliced for plating, and the remaining Vidalia onions from Tuesday's bag (no additional purchase needed). Use 1 bottle of Kraft Salad Dressing; verify the specific variety chosen is gluten-free on 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 (Family Pack or Jumbo Pack) (2 lbs): $3.98
- Whole Boneless Pork Loin (Food City Fresh) (2 lbs): $3.98
- Covington Farms Chicken Tenders (Previously Frozen) (2 lbs): $3.98
- Boneless Pork Chops (Food City Fresh, Center Cut) (2 lbs): $7.98
- Cooked Shrimp (Farm Raised, Previously Frozen, 41/50 ct.) (1.5 lbs): $11.99
- Half Runner Beans (Locally Grown) (2 lbs): $3.98
- Grainger County or Local Tomatoes (Vine Ripened) (2.5 lbs): $4.98
- Vidalia Onions (Bland Farms), 3 lb. bag (x1): $2.99
- That's Smart! Vegetables, 14.5-15.25 oz. (x1): $0.89
- Daisy Sour Cream, 16 oz. (x1): $1.69
- That's Smart! Yellow Mustard, 14 oz. (x1): $1.00
- Kraft Salad Dressing, 16 oz. (x1): $2.49

Pantry staples needed:
- Olive oil or neutral cooking oil
- Garlic (fresh or powder)
- Salt and black pepper
- Dried herbs (thyme, paprika, or Italian seasoning)
- Water for cooking beans