Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Corn and Green Bell Peppers
Description: A single boneless chicken breast is seasoned and pan-seared until golden, then served alongside sweet fresh corn cut from the cob and sauteed green bell pepper strips. This simple, colorful plate comes together quickly and is naturally gluten-free.
Sale items used: Boneless Chicken Breast (Family Pack, $1.99/lb), Fresh Corn 7 pk ($5.00), Green Bell Peppers ($0.99 each)
Prep time: 25 minutes
Serving note: Use approximately 0.5 lb of chicken breast for 1 person (estimated cost $1.00); use 1 ear of corn from the 7-pack; use 1 green bell pepper. Season with salt, pepper, garlic powder, and olive oil from pantry.
Recipes:
- Pan Seared Chicken Breast (So Juicy)
Tuesday
Meal: Skillet Ground Round and Cabbage Stir-Fry with Lime
Description: About half a pound of 85% lean ground round is browned in a skillet, then tossed with shredded green cabbage and a squeeze of fresh lime for a bright, satisfying one-pan meal. The cabbage softens just enough to stay slightly crisp, soaking up the savory beef juices.
Sale items used: Ground Round 85% Lean ($6.99/lb), Green Cabbage ($0.89/lb), Lemons or Limes ($0.79 each)
Prep time: 20 minutes
Serving note: Use approximately 0.5 lb of ground round (estimated cost $3.50); use approximately 0.5 lb of green cabbage (estimated cost $0.45); use 1 lime ($0.79). Season with salt, pepper, garlic powder, and a splash of gluten-free soy sauce or tamari from pantry.
Check the label: soy sauce is usually brewed with wheat. Tamari is the gluten-free alternative.
Recipes:
- 30-Minute Gluten Free Ground Beef and Cabbage Stir Fry
Wednesday
Meal: Simmered Pork Chops with Frozen Vegetables and Crav'n Flavor Potatoes
Description: One bone-in pork chop is seasoned and simmered in a light gluten-free broth until tender, served with a side of Hanover frozen vegetables and crispy Crav'n Flavor potatoes cooked in a skillet or oven. This hearty midweek dinner is filling, budget-friendly, and completely gluten-free.
Sale items used: Assorted Pork Chops Food City Fresh ($1.99/lb), Hanover Vegetables Frozen ($0.99), Crav'n Flavor Potatoes Frozen ($3.69)
Prep time: 35 minutes
Serving note: Use approximately 0.5 lb of pork chop (estimated cost $1.00); use 1 bag of Hanover frozen vegetables ($0.99); use 1 bag of Crav'n Flavor Potatoes ($3.69) - the potato bag will provide leftovers for the week. Season pork with salt, pepper, garlic, and gluten-free broth from pantry.
Thursday
Meal: Oscar Mayer Meat Wiener and Cabbage Skillet with Cucumber Salad
Description: Two or three sliced Oscar Mayer Meat Wieners are pan-fried and tossed with sauteed shredded cabbage for a quick, smoky skillet dinner, served alongside a cool sliced cucumber salad dressed with vinegar and a pinch of salt. This is a fast, no-fuss meal that uses up remaining cabbage from Tuesday.
Sale items used: Oscar Mayer Meat Wieners ($2.99 for 16 oz pack), Green Cabbage (already purchased Tuesday), Cucumbers ($0.89 each)
Prep time: 15 minutes
Serving note: Use 2 to 3 wieners from the 16 oz pack (remainder can be used for snacks or another meal); use remaining cabbage from Tuesday's purchase; use 1 cucumber ($0.89). Dress cucumber salad with rice vinegar, salt, and a pinch of sugar from pantry. Verify wiener label is gluten-free before purchasing.
Recipes:
- Cabbage Dogs (Hot Dogs) Recipe
- Cucumber Cabbage Salad (Gluten-Free, Vegan)
Friday
Meal: Garlic-Seasoned Cooked Shrimp with Corn and Green Bell Pepper Saute
Description: Pre-cooked shrimp are warmed in a garlic-infused skillet alongside fresh corn kernels and sliced green bell pepper for a light, flavorful Friday dinner that comes together in under 20 minutes. The natural sweetness of the corn and pepper pairs beautifully with the savory garlic shrimp.
Sale items used: Cooked Shrimp 26/30 ct ($9.99/lb), Fresh Corn 7 pk (already purchased Monday), Green Bell Peppers (already purchased Monday)
Prep time: 15 minutes
Serving note: Use approximately 0.5 lb of cooked shrimp (estimated cost $5.00); use 1 ear of corn from the 7-pack purchased Monday; use 1 green bell pepper purchased Monday. Season with minced garlic, olive oil, salt, pepper, and red pepper flakes from pantry.
Recipes:
- Cajun Shrimp with Bell Peppers & Corn
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breast Family Pack (0.5 lb): $1.00
- Fresh Corn 7 pk (x1 pack): $5.00
- Green Bell Peppers (x2 each): $1.98
- Ground Round 85% Lean (0.5 lb): $3.50
- Green Cabbage (1 lb): $0.89
- Limes (x1 each): $0.79
- Assorted Pork Chops (0.5 lb): $1.00
- Hanover Vegetables Frozen (x1 bag): $0.99
- Crav'n Flavor Potatoes Frozen (x1 bag): $3.69
- Oscar Mayer Meat Wieners (x1 pack, 16 oz): $2.99
- Cucumbers (x1 each): $0.89
- Cooked Shrimp 26/30 ct (0.5 lb): $5.00
Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic powder or fresh garlic
- Red pepper flakes
- Gluten-free chicken or beef broth
- Gluten-free tamari or gluten-free soy sauce
- Rice vinegar
- Sugar (pinch for cucumber salad)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Pick 5 Meat (mix or match any 5 specially marked meat items): $14.99 (2-day price, after $5 discount, with ValuCard)
- Boneless Chicken Breast (Family Pack or Jumbo Pack): $1.99/lb with card
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb with card
- Ground Round (Food City Fresh, 85% Lean, 3 lbs or more): $6.99/lb with card
- Oscar Mayer Bacon (Selected Varieties, 16 oz): BOGO, save at least $11.38 on two
- Oscar Mayer Bacon (Selected Varieties, 16 oz): $4.99 with card (Fresh From the Butcher section)
- Carolina Pride Bacon (Selected Varieties, 12 oz): $4.99 with card
- Oscar Mayer Meat Wieners (Selected Varieties, 16 oz): $2.99 with card
- Cooked Shrimp (Farm Raised, Previously Frozen, 26/30 ct.): $9.99/lb with card
- Assorted Pork Chops (Food City Fresh): $1.99/lb with card
- Fresh Flounder Fillets (Wild Caught): $9.99/lb with card
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb with card
- Round Tip Roast (Certified Angus Beef): $7.99/lb with card
- Land O'Frost Lunch Meat (Selected Varieties, Deli Shaved, 8-9 oz): BOGO, save at least $3.90 on two
- Beef Kabobs: $12.99 (Weekend Dinner Deal)
- Chicken Kabobs: $9.99 (Weekend Dinner Deal)
- Bistro Deli-Classics Ham (Selected Varieties): $9.99/lb with card
Deli and prepared on sale:
- Hot Bar Meal (Includes Entree, 2 Sides and a Roll, Available 11AM-7PM): $5.00 with card
- Octagon Tray (Selected Varieties): $5.00 with card
- Breakfast Special (Includes Breakfast Meat, Two Eggs, Biscuit & Gravy, Available 7AM-10AM): $2.99 with card
- Crab Stuffed Mushrooms (Made In-Store, shortcuts): $1.79 with card
- 4 Piece Fried Chicken, Baked Chicken or Tenders (Half Rotisserie or 4 Piece, Each): $5.00
- Fresh Garden Salads (Chicken Tender, Grilled Chicken, Chef or Chicken Caesar Salad, In-Store Made, Each): $5.00
- Snack Packs (Selected Varieties, Made Fresh In-Store, Each): $5.00
- Flatbread Pizza (Selected Varieties, Each): $5.00
- Mustard Potato Salad, Macaroni Salad or Sweet & Tangy Slaw (15-16 oz): $4.99
- Macaroni Salad or Sweet & Tangy Slaw: $4.99
Produce on sale:
- Fruit Bowls (Cut Fresh In-Store, Watermelon, Cantaloupe or Pineapple): $5.00 each with card
- Fresh Corn (7 pk): $5.00 with card
- Seedless White Grapes: $1.69/lb with card (after digital coupon)
- Green Cabbage (Fresh): $0.89/lb with card
- Green Bell Peppers (Fresh, Each): $0.99 each with card
- Cucumbers (Fresh, Each): $0.89 each with card
- Lemons or Limes (Fresh, Each): $0.79 each with card
- Sliced Watermelon Quarters (Cut Fresh In-Store): $0.99/lb with card
- Small Fruit or Vegetable Tray (Made In-Store): starting at $9.99 each
- Recipe Ready Cups (Made Fresh In-Store): starting at $2.49 each
- Very Berry Bowl (Made Fresh In-Store): $5.99 each
- Sliced Apple Bowls (Made Fresh In-Store): $4.99/lb with card
- Bright Farms Crunch Salads (Greenhouse Grown, 4 oz): BOGO, save at least $2.49 on two
Dairy and eggs on sale:
- Food Club String Cheese (24 ct): $5.00 with card
- Food Club Shredded or Chunk Cheese (6-8 oz): $1.99 with card
- Tillamook Ice Cream (1.5 qt): $3.99 with card
- BelGioioso Cheese Cups (Selected Varieties, 5 oz): $3.99 with card
- Cabot Chunk Cheese (8 oz): $2.49 with card (after digital coupon)
- Frigo String Cheese (36 ct): $11.99 with card (after digital coupon)
- Jif Peanut Butter (Selected Varieties, 28 oz): $3.99 with card (Buy 5 Save $5)
Bakery and bread on sale:
- Half Pie (Cherry, Apple, Blueberry, Peach, Strawberry Rhubarb or Dutch Apple, Each): $5.00
- Gourmet Cookies (Selected Varieties, 4 ct): $5.00
- French Bread (Baked Fresh In-Store, Each): $2.99 with card
- Braided Strudel (Apple or Mixed Berry, 4 ct): $5.00
- Scoopable Cakes (Selected Varieties): $4.50 with coupon
Pantry on sale:
- Stōk Cold Brew Coffee (48 oz): $5.00 with card
Frozen on sale:
- In-Store Made Sushi (Selected Varieties, Each): $5.00 with card
- UNO Pizza (Selected Varieties, 12-34-20.5 oz), Food Odd Chicken (26-32 oz), or Eggo Protein (10 ct): $5.00 with card
- Eggo Family Size Waffles (24 ct): $5.00 with card
- Crav'n Flavor Breakfast Sandwiches (4 ct): $4.99 with card (after digital coupon)
- Wild Mike's Happy Hour Pizza (Selected Varieties, 11.2-11.5 oz or 16.73-17.55 oz): $3.99 with card (after digital coupon)
- Athens Phyllo Bites (18 ct): $4.99 with card (after digital coupon)
- Veggies Made Great (12 oz): $4.99 with card (after digital coupon)
- Hanover Vegetables (Frozen, Selected Varieties, 10-12 oz): $0.99 with card (after digital coupon)
- SeaPak Shrimp (Frozen, Selected Varieties, 8.2-20 oz): $5.99 with card (after digital coupon)
- Smucker's Uncrustables (Frozen, Selected Varieties, 8-10 ct): $7.99 with card (Buy 5 Save $5)
- Morning Star Farms (Frozen, Selected Varieties, 5.25-12 oz): $4.49 with card (Buy 5 Save $5)
- Eggo Waffles (Frozen, Selected Varieties, Pancakes or Waffles, 8.4-14.8 oz): $2.49 with card (Buy 5 Save $5)
- Crav'n Flavor Potatoes (Frozen, Selected Varieties, 19-32 oz): $3.69 with card
- Crav'n Flavor Appetizers (Frozen, Selected Varieties, 8 oz): $3.99 with card
- Hostess Snack Cakes (Selected Varieties, Family Pack, 20.25-22 oz): $4.99 with card (Buy 5 Save $5)
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$27.72
for 1 person · $27.72 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of August 12, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Food City.