Food City Gluten-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Pork Loin with Sweet Corn and Canned Green Beans
Description: A thick slice of Food City Fresh boneless pork loin is seasoned and seared in a hot skillet until golden and juicy, paired with sweet fresh corn cut from the cob and tender canned green beans warmed on the side. This simple, satisfying gluten-free dinner comes together quickly with minimal cleanup for one.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), Loose Sweet Corn (2/$1.00), That's Smart! Vegetables - Green Beans ($0.89/can)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of boneless pork loin (estimated cost $1.00 for that portion); use 1 ear of sweet corn and 1 can of green beans. The pork loin is sold whole, so ask the butcher to cut a single chop-style slice or portion at the counter, or slice and freeze the rest immediately at home.

Tuesday
Meal: Baked Split Chicken Breast with Roasted Tasteful Selections Potatoes and Beefsteak Tomato Salad
Description: A Sanderson Farms split chicken breast is seasoned with olive oil, salt, pepper, and garlic then roasted until the skin is crispy and the meat is tender, served alongside oven-roasted Tasteful Selections potatoes. A simple side salad of sliced vine-ripened beefsteak tomato with olive oil and herbs rounds out this hearty gluten-free plate.
Sale items used: Fresh Split Chicken Breast Sanderson Farms Family Pack ($1.99/lb), Tasteful Selections Potatoes 16 oz ($2.99/bag), Beefsteak Tomatoes Vine Ripened ($1.99/lb)
Prep time: 55 minutes
Serving note: Purchase approximately 0.75 lb of split chicken breast (estimated cost $1.49); use half the 16 oz bag of potatoes for one serving and save the rest for another meal; use approximately 0.25 lb of beefsteak tomato (estimated cost $0.50). Total bake time is about 45 minutes at 400 degrees F, so preheat the oven while prepping to keep the timeline tight.

Wednesday
Meal: Skillet Ground Beef and Vidalia Onion Hash with Fried Eggs and Canned Corn
Description: Lean Food City Fresh ground beef is browned in a skillet with sweet diced Vidalia onion, seasoned simply with salt, pepper, and garlic powder, then topped with two sunny-side-up fried eggs for a protein-packed gluten-free hash. A side of warmed canned corn adds color and sweetness to this budget-friendly one-pan meal.
Sale items used: Ground Beef Food City Fresh 81% Lean ($2.99/lb), Vidalia Onions Sweet ($1.29/lb), That's Smart! Large Eggs Dozen ($1.69), That's Smart! Vegetables - Corn ($0.89/can)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of ground beef (estimated cost $1.50); use about 0.25 lb of Vidalia onion (estimated cost $0.32); use 2 eggs from the dozen (the rest carry over to other breakfasts); use 1 can of corn. Note that the ground beef requires a $25 purchase and digital coupon to get the $2.99/lb price, so confirm your cart total at checkout.

Thursday
Meal: Pan-Fried Tilapia Fillets with Ore-Ida Potatoes and Canned Peas
Description: Farm-raised tilapia fillets are dredged in seasoned gluten-free rice flour and pan-fried in a light layer of oil until flaky and golden, served alongside crispy Ore-Ida frozen potatoes cooked in the oven or air fryer. A simple side of warmed canned peas completes this easy gluten-free weeknight dinner.
Sale items used: Fresh Tilapia Fillets Farm Raised ($6.99/lb), Ore-Ida Potatoes Frozen ($2.99 per unit as part of 2/$6.00 deal), That's Smart! Vegetables - Peas ($0.89/can)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of tilapia (estimated cost $3.50); the Ore-Ida deal is 2 bags for $6.00 so you pay $3.00 per bag - buy one bag and use a portion this night, saving the rest for future meals; use 1 can of peas. Confirm that the rice flour used for dredging is certified gluten-free.
Recipes:
- Pan Fried Tilapia | The Honest Spoonful
- Pan-Seared Tilapia Fillets (Gluten-Free) - Celiac.com

Friday
Meal: Boneless Pork Chop Skillet with Vidalia Onions, Beefsteak Tomatoes, and Caesar Salad
Description: A Food City Fresh center-cut boneless pork chop is seared in a skillet with sliced Vidalia onions and diced beefsteak tomatoes, building a savory pan sauce that keeps the meat moist and flavorful. A side of Fresh Express Caesar Kit provides a crisp, satisfying salad - check the kit label to confirm it is gluten-free before purchasing.
Sale items used: Boneless Pork Chops Food City Fresh Center Cut ($3.99/lb), Vidalia Onions Sweet ($1.29/lb), Beefsteak Tomatoes Vine Ripened ($1.99/lb), Caesar or Caesar Lite Kit Fresh Express 9.8-10 oz ($2.99/kit)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of boneless pork chop (estimated cost $2.00); use about 0.25 lb of Vidalia onion (estimated cost $0.32); use about 0.25 lb of beefsteak tomato (estimated cost $0.50); use 1 Caesar kit for one serving - the kit contains enough for 2 to 3 servings so the remainder can be used as a side salad the next day. Always verify the Caesar kit dressing and crouton components for gluten-free status and omit croutons if needed.

SHOPPING LIST

Buy on sale:
- Whole Boneless Pork Loin (0.5 lb): $1.00
- Fresh Split Chicken Breast Sanderson Farms Family Pack (0.75 lb): $1.49
- Beefsteak Tomatoes Vine Ripened (0.5 lb total across Tuesday and Friday): $1.00
- Tasteful Selections Potatoes 16 oz (1 bag): $2.99
- Ground Beef Food City Fresh 81% Lean (0.5 lb): $1.50
- Vidalia Onions Sweet (0.5 lb total across Wednesday and Friday): $0.65
- That's Smart! Large Eggs Dozen (1 dozen): $1.69
- That's Smart! Vegetables Green Beans (1 can): $0.89
- That's Smart! Vegetables Corn (1 can): $0.89
- That's Smart! Vegetables Peas (1 can): $0.89
- Loose Sweet Corn (1 ear at 2/$1.00): $0.50
- Fresh Tilapia Fillets Farm Raised (0.5 lb): $3.50
- Ore-Ida Potatoes Frozen (1 bag at 2/$6.00 deal, single bag price): $3.00
- Boneless Pork Chops Food City Fresh Center Cut (0.5 lb): $2.00
- Caesar or Caesar Lite Kit Fresh Express 9.8-10 oz (1 kit): $2.99

Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Garlic powder
- Gluten-free rice flour (for tilapia dredging - confirm certified gluten-free)
- Dried herbs such as Italian seasoning or paprika
- Butter (optional, for finishing pork or potatoes)