Food City Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week's plan builds around Food City's best sale items, all naturally gluten-free, so you get variety without extra hunting for special ingredients. You'll start with pork chops on Monday and ground beef on Tuesday, both paired with green bell peppers for a fresh, consistent flavor thread through the early week. Wednesday lightens things up with baked chicken tenders, corn, and cucumber, while Thursday's chuck roast slow-cooks into a hearty, hands-off dinner using the Certified Angus Beef digital coupon. Friday closes things out with wild-caught flounder and lemon asparagus for a special, restaurant-style finish. Each night uses simple pantry staples like rice, potatoes, and carrots to round out the meal, so your shopping list stays short and your dinners still feel complete.
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Pork Chops with Green Bell Peppers
Description: Bone-in pork chops seared in a skillet until golden, served alongside sauteed green bell peppers. A simple, budget-friendly weeknight dinner with a fresh crunch from the peppers.
Sale items used: Mixed Bone-In Pork Chops, Food City Fresh Family Pack; Green Bell Peppers
Prep time: 30 minutes
Serving note: 2 lbs pork chops (family pack), 1 green bell pepper sliced, served with rice (pantry staple)
Recipes:
- Pan Seared Pork Chops
- Easy Pan Seared Pork Chops
- Garlic & Herb Skillet Pork Chops
Tuesday
Meal: Ground Beef and Rice Skillet with Peppers
Description: Browned ground beef simmered with sauteed green bell peppers and rice for a one-pan, gluten-free comfort meal. Quick to make and easy to clean up.
Sale items used: Ground Beef, Food City Fresh, 81% Lean; Green Bell Peppers
Prep time: 25 minutes
Serving note: 2 lbs ground beef, 1 green bell pepper diced, 2 cups rice (pantry staple)
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Ground Beef & Rice Casserole
- Easy Unstuffed Pepper Skillet (Quick One Pot Recipe)
Wednesday
Meal: Baked Chicken Tenders with Sweet Corn
Description: Sanderson Farms chicken tenders baked until juicy and lightly crisped, served with buttered sweet corn and a cool cucumber side. A light, fresh weeknight dinner.
Sale items used: Chicken Breast Tenders, Sanderson Farms; Sweet Corn; Cucumbers
Prep time: 35 minutes
Serving note: 2 lbs chicken breast tenders, 4 ears sweet corn (1 pack of the 2-for-$1 deal), 1 cucumber sliced
Recipes:
- Gluten Free Chicken Tenders Recipe
- Crispy Baked Gluten-Free Chicken Tenders (SO GOOD!)
- Easy Gluten Free Chicken Tenders
Thursday
Meal: Slow Cooker Chuck Roast with Potatoes and Carrots
Description: Certified Angus Beef chuck roast slow-cooked until fork-tender with potatoes and carrots for a hearty, comforting dinner. Best started early in the day so it's ready by dinnertime.
Sale items used: Chuck Roast, Certified Angus Beef (Digital Coupon)
Prep time: 20 minutes active, 6-7 hours slow cooking
Serving note: 2 lbs chuck roast, 1.5 lbs potatoes (pantry staple), 1 lb carrots (pantry staple); make-ahead note: start roast in the morning or use a slow cooker overnight for a hands-off dinner
Recipes:
- Gluten-free Slow Cooker Pot Roast
- Easy Slow Cooker Pot Roast with Carrots and Potatoes
- Mom's Slow Cooker Pot Roast
Friday
Meal: Baked Flounder with Lemon Asparagus
Description: Wild caught flounder fillets baked simply and served alongside lemon-seasoned asparagus for a light, elegant end to the week. This is the week's premium night, featuring fresh seafood.
Sale items used: Fresh Flounder Fillets, Wild Caught; Lemon Asparagus/Oven & Grill Ready Pans
Prep time: 30 minutes
Serving note: 2 lbs flounder fillets, 1 lb lemon asparagus pan
Recipes:
- Easy Flounder & Asparagus Packets
- Baked Flounder with Lemon-Pepper Seasoning
- Flounder and Asparagus with Fresh Lemon Pepper
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Mixed Bone-In Pork Chops, Food City Fresh Family Pack (2 lbs): $2.98
- Ground Beef, Food City Fresh, 81% Lean (2 lbs): $5.98
- Chicken Breast Tenders, Sanderson Farms (2 lbs): $5.98
- Chuck Roast, Certified Angus Beef (Digital Coupon) (2 lbs): $11.98
- Fresh Flounder Fillets, Wild Caught (2 lbs): $19.98
- Green Bell Peppers (2 each): $1.98
- Sweet Corn (1 pack of 2): $1.00
- Cucumbers (1 each): $0.89
- Lemon Asparagus/Oven & Grill Ready Pans (1 lb): $4.49
Pantry staples needed:
- Rice
- Potatoes
- Carrots
- Cooking oil
- Salt, pepper, and basic seasonings
- Butter
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Beef, Food City Fresh, 81% Lean: $2.99/lb
- Ground Beef, Food City Fresh, 75% Lean (3 lbs or more): $4.99/lb
- Chuck Roast, Certified Angus Beef (Digital Coupon): $5.99/lb
- Chuck Roast, Certified Angus Beef: $6.99/lb
- Mixed Bone-In Pork Chops, Food City Fresh Family Pack: $1.49/lb
- Turkey Selection, Dietz & Watson: $10.99/lb
- Dietz & Watson Maple Glazed or Oven Classic Turkey: $7.99/lb
- Chicken Breast Tenders, Sanderson Farms: $2.99/lb
- New York Strip Steak, Certified Angus Beef Family Pack: $14.99/lb
- Prime New York Strip Steak, Certified Angus Beef: $22.99/lb
- Fresh Flounder Fillets, Wild Caught: $9.99/lb
- Wild Caught Shrimp, Cooked, Previously Frozen 21/30 Ct.: $9.99/lb
- Wampler's Sausage: $3.49 each
- Johnsonville Bratwurst: $5.99 each
- Oscar Mayer Deli Fresh Meat: $6.99 each
Deli and prepared on sale:
- 12" Cheese or One-Topping Pizza: $6.00 each
- Half Loaf Italian Bread: $2.00 each
- Crab Stuffed Mushrooms: $1.79 each
- Bob Evans Side Dishes: $3.99
- Reser's Sides: $3.00
- Chicken Tenders or Chicken Salad: $8.99/lb
- Macaroni Salad or Sweet & Tangy Slaw: $3.99
- Apple Fritters: $3.99
- Swaggerty's Sausage Biscuits: $5.00
- Gourmet Cookies (with coupon): $4.50
- Pumpkin Muffins: $3.99
- Sweet Squares Pumpkin Cake: $3.99 each
Produce on sale:
- Honeycrisp Apples: $1.69/lb
- Green Bell Peppers: $0.99 each
- Sweet Corn: 2 for $1.00
- Exotic Fruit Bowl: $4.99/lb
- Cucumbers: $0.89 each
- Mayer Bros. Apple Cider: $3.99
- Lemon Asparagus/Oven & Grill Ready Pans: starting at $4.49/lb
- Large Orange Pumpkins: $5.99 each
- White Pumpkins: $5.99 each
- Pie Pumpkins: $2.99 each
- Gourds or Tiger Stripe Pumpkins, Bagged: $3.99 each
- Durham Ellis Pumpkin Pie Almonds: $7.99
- Raspberries, Blackberries, Cherubs, Glorys, Golden Cherubs, Tasteful Selections Potatoes, Little Leaf Lettuce: $2.99 each when you buy 4
Dairy and eggs on sale:
- Coffee Mate Creamer: $2.99
- Mayfield Milk: $3.99
- Mayfield Cottage Cheese: $3.99
- Mayfield Chocolate Milk, Whole: $5.99
- Mayfield Tea: 2 for $5.00
- Daisy Sour Cream: $2.69
- Food Club Ultra-Filtered Milk: $3.99
- Food Club Cream Cheese: $1.99
- Food Club Sour Cream or Sliced Cheese: $2.79
- International Delight Creamer: $5.99
Bakery and bread on sale:
- Pillsbury Pumpkin Cinnamon Rolls: $4.99
- Pillsbury Pumpkin Shape Sugar Cookie Dough: $3.99
- Lewis Buns, Hamburger or Hot Dog: $2.99
- Hostess Donettes: 2 for $5.00
- Hostess Ding Dongs or Twinkies Family Pack: $4.49
Pantry on sale:
- General Mills Cereal: $2.99
- Pillsbury Grands! Biscuits: 2 for $5.00
- Frito Lay Multipack Chips: $8.99
- Crisco Oil: $3.99
- Hunt's Snack Pack Pudding: 2 for $3.00
- Little Debbie Snack Cakes: 2 for $5.00
- Cheez-It Family Size: $4.99
- Food Club Tomatoes (with coupon): $0.49
- Food Club Corn, Green Beans, Peas: $0.69
- Nutri Grain Bars: $4.99
- Tropicana Orange Juice: $6.99
- Frank's Bavarian Style Kraut: $2.29
- Full Circle Mustard: $2.99
- Food Club Marinade: $2.29
- Food Club Shaker Set: $2.39
- Bush's Baked Beans: 2 for $5.00
- Terry's Best Virginia Peanuts: $3.99
- Rojo's 5 Layer Dip: $4.99
- Dean's Dip: $2.79
- Terry's Chips: $2.49
- Crav'n Flavor Snack Crackers: $2.59
- Wholly Guacamole: 3 for $10.00
- Food Club Tea: $2.69
- Food Club Steak Sauce: $3.49
- Food Club Flavored Water: $2.99
- Luzianne Tea: $2.99
- Fresh Cravings Salsa: $3.99
- Mission BBQ Sauce: 2 for $6.00
- Daisy Sour Cream Dip: $3.29
- Food Club Cracker Cut Cheese: $3.99
- Food Club Mustard: $1.19
- Wickles Pickles: $3.99
- Moore's Marinade: $3.79
- Food Club Baked Beans: $2.39
- Smuckers Ice Cream Topping: BOGO, $3.79 each
- Jif Peanut Butter: $1.99
- Smucker's Jelly or Jam: 2 for $5.00
- Kraft Mac & Cheese: 4 for $5.00
- Kraft Barbecue Sauce: $1.99
- Heinz Ketchup: $3.99
- Crystal Light Drink Mix or MiO: $2.99
- Kraft Salad Dressing: $4.99
- A.1. Steak Sauce: $4.49
- Maxwell House Coffee: $6.99
- Café Bustelo or Dunkin' Coffee Pods: $6.99
- Café Bustelo or Dunkin' Coffee, Bagged: $8.99
- Pumpkin Coffee Creamer: $4.79
- Nature's Garden Probiotic Yoggies: $5.99
- BodyArmor: 10 for $10.00
- Gatorade: 2 for $11.00
- Coca-Cola Products (6 pk): $3.25
- Coca-Cola, Sprite or Coke Flavors (2 liter): 2 for $5.00
- Pepsi Products: $11.99
- Lay's Potato Chips: $1.99
- Crav'n Flavor Potato Chips: $1.99
- POWERADE: $4.99
- Ore-Ida Just Crack an Egg or Oscar Mayer Scramblers: 2 for $4.00
- Starbucks Coffee: $7.99
Frozen on sale:
- Red Baron Pizza: $3.99
- Marie Callender's Meals: 2 for $5.00
- The Bavarian Beast Soft Pretzel: $6.99
- Mayfield Nutty Buddy: 2 for $7.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$55.26
for 4 people · $13.81 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 16, 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.