Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Slow-Cooked Pulled Boston Butt with Cabbage
Description: Boston butt is slow-cooked until tender then hand-shredded and served alongside lightly sauteed cabbage for a simple gluten-free comfort meal. Portions are scaled for two, with leftovers minimal to none.
Sale items used: Food City Fresh Boston Butt, Cabbage
Prep time: 20 minutes active, 6 hours slow cook
Serving note: Assume 1.5 lb Boston Butt (yields about 3/4 lb shredded meat for 2) and 0.75 lb cabbage. Make-ahead note: start the pork in the slow cooker in the morning since total cook time exceeds 6 hours.
Recipes:
- Gluten-free Dutch Oven BBQ Pulled Pork
- Low and Slow Boston Butt Pork BBQ (Oven Method) Recipe
- Boston Butt Pork Barbecue: You'll Love This Ultimate Recipe
Tuesday
Meal: Grilled Chicken Breast with Tomato and Salad Mix
Description: Boneless chicken breasts are grilled and served over a fresh salad mix with sliced vine tomatoes for a light, quick gluten-free dinner. Portions are sized for two servings.
Sale items used: Boneless Chicken Breast, Tomatoes on the Vine, American or Italian Salad Mix
Prep time: 25 minutes
Serving note: Assume 1 lb chicken breast (2 portions), 0.5 lb tomatoes, and half of the 2.99 salad mix bag for 2 people.
Recipes:
- Grilled Chicken with Fresh Tomato Basil Salsa
- Grilled Chicken & Roast Tomato Salad
- Grilled Chicken Breast with Avocado, Cheese and Tomato Salad Recipe
Wednesday
Meal: Baked Tilapia with Potatoes and Brussels Sprouts
Description: Tilapia fillets are baked simply with herbs and served with roasted russet potatoes and brussels sprouts for a balanced gluten-free plate. All quantities are portioned for two.
Sale items used: Fresh Tilapia Fillets, Basket & Bushel Russet Potatoes, Fire Cracker Brussels Sprouts
Prep time: 40 minutes
Serving note: Assume 0.75 lb tilapia total, 1 lb potatoes (from the 10 lb bag), and 0.75 lb brussels sprouts for 2 people.
Recipes:
- Sheet-Pan Tilapia and Vegetable Medley Recipe
- Pat's Gluten Free Almond/Parmesan Crusted Tilapia
Thursday
Meal: Shredded Rotisserie Chicken Rice Bowls with Cabbage Slaw
Description: Pre-cooked rotisserie chicken is shredded and served over rice with a crisp, tangy cabbage slaw for an easy weeknight gluten-free bowl. Ingredients are portioned for two servings.
Sale items used: Rotisserie Chicken, Cabbage
Prep time: 20 minutes
Serving note: Use half of one rotisserie chicken (about 0.75 lb shredded meat) and 0.5 lb cabbage for slaw for 2 people; use certified gluten-free rice.
Check the label: soy sauce is usually brewed with wheat. Tamari and coconut aminos are the gluten-free alternatives.
Recipes:
- Shredded Chicken Burrito Bowls with Cabbage Slaw
- Teriyaki Rotisserie Chicken Bowls
- Peanut chicken rice and cabbage bowls
Friday
Meal: Grilled Top Sirloin Steak with Roasted Potatoes and Brussels Sprouts
Description: Top sirloin steaks are grilled to preference and paired with roasted russet potatoes and brussels sprouts for a hearty gluten-free finish to the week. Portions are scaled for two.
Sale items used: Top Sirloin Steak, Basket & Bushel Russet Potatoes, Fire Cracker Brussels Sprouts
Prep time: 40 minutes
Serving note: Assume 1 lb top sirloin steak total, 1 lb potatoes, and 0.75 lb brussels sprouts for 2 people.
Recipes:
- Sirloin Steak with Brown Butter Bordelaise with Brussels sprouts and roasted potatoes
- Pan-Seared Top Sirloin Steaks with Bacon and Brussels Sprout Hash
- Roasted Potatoes and Brussel Sprouts (Crisp & Flavorful!)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Food City Fresh Boston Butt (1.5 lb): $2.24
- Cabbage (1.25 lb): $0.86
- Boneless Chicken Breast (1 lb): $2.99
- Tomatoes on the Vine (0.5 lb): $1.00
- American or Italian Salad Mix (1 bag): $2.99
- Fresh Tilapia Fillets (0.75 lb): $5.24
- Basket & Bushel Russet Potatoes 10 Lb (1 bag): $3.99
- Fire Cracker Brussels Sprouts (1.5 lb): $10.49
- Rotisserie Chicken (1 each): $8.99
- Top Sirloin Steak (1 lb): $8.99
Pantry staples needed:
- Cooking oil
- Salt, pepper, and general seasonings
- Gluten-free rice
- Herbs for baking fish (e.g. paprika, garlic powder)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Snow Crab Clusters: $8.99/lb (final price with coupon)
- Food City Fresh Boston Butt: $1.49/lb
- Swaggerty's Sausage Patties or Wright Bacon: $7.99 each
- Nathan's Beef Franks or Johnsonville Brats: $4.99 each
- Boneless Chicken Breast: $2.99/lb
- Top Sirloin Steak (Certified Angus Beef): $8.99/lb
- Gourmet Burgers: $3.00 each
- Gulf Cooked Shrimp: $8.99/lb
- Ground Round 85% Lean (3 lbs. or more): $6.99/lb
- Rotisserie Chicken: $8.99 each
- Prime Top Sirloin Steak: $10.99/lb
- Cubed Steak (3 lbs. or more): $6.99/lb
- Fresh Tilapia Fillets: $6.99/lb
- Hormel Natural Choice Bacon: $6.99 each
- Bottom Round Roast: $6.99/lb
- Oscar Mayer Lunchables: $2.99 each
- Dietz & Watson Ham: $10.99/lb
- Spam Luncheon Meat: $2.49 each (final price with coupon)
Deli and prepared on sale:
- Panera Soup: $4.99
- Oscar Mayer Lunch Meat: $3.99
- 1 Slice of Pizza and a 21 Oz. Drink: $4.00
- 1/2 Rotisserie Chicken or Chicken Tenders: $5.00
- Fresh Garden Salads: $6.00
Produce on sale:
- Sweet Navel Oranges 3 Lb.: $3.99
- Basket & Bushel Russet Potatoes 10 Lb.: $3.99
- American or Italian Salad Mix: $2.99
- Honeycrisp or Cosmic Crisp Apples: $1.99/lb
- Tomatoes on the Vine: $1.99/lb
- Lemons or Limes: 3 for $2.00
- Fruit Cups: 3 for $5.00
- Large Navel Oranges: 10 for $10.00
- Exotic Fruit Bowl: $4.99/lb
- Specialty Potatoes 24 Oz.: 2 for $6.00
- Cabbage: $0.69/lb
- Muscadine Grapes Quart: $2.99
- Oven & Grill Ready Pans: starting at $4.49/lb
- Fire Cracker Brussels Sprouts: $6.99/lb
Dairy and eggs on sale:
- Eggland's Best Cage Free Eggs Dozen: $3.69
- Blue Bonnet 16 Oz.: 10 for $10.00
- Food Club Shredded Cheese or Deluxe Shells & Cheese: $1.69 each
- Breyers Ice Cream, Solo Cups, Klondike Bars or FatBoy: $2.99 each
- Bel Gioioso Parmesan Cheese Wedge: $5.99
- That's Smart! Large Eggs Dozen: $1.69
Bakery and bread on sale:
- Sandwich Cookies (Bakery) 4 Ct.: $4.99
- NY Style Cheesecake: $6.99 (final price with coupon)
- Pinwheels or Novaks: $7.99/lb
- Braided Strudel: $5.00
- Octagon Tray: $7.49 each
- Pinsa Pizza: $10.00 each
- Gourmet Cookies 4 Ct.: $5.00
- King's Hawaiian Rolls 12 Ct.: $3.99
Pantry on sale:
- Crav'n Flavor Potato Chips: 3 for $5.00
- Cheez-It Crackers, Zesta, Toastchee or Club Crackers: 2 for $5.00
- Little Debbie Snack Cakes or Eggo: 2 for $5.00
- Crav'n Graham Crackers or Vanilla Wafers: 3 for $5.00
- Doritos: $2.99 (final price with coupon)
- Food Club Orange Juice: $2.99
- Archer Meat Sticks: $10.99
- Boulder Canyon Potato Chips: $1.99
- Wenzel Farms PRO Meat Sticks: $0.99
- Kellogg's Cereal: $5.49
- Heinz Ketchup or A.1. Steak Sauce: $3.99
- Velveeta Shells & Cheese or Kraft Deluxe Mac & Cheese: 2 for $5.00
- Classico Pasta Sauce or Kool-Aid Jammers: $2.99
- Maxwell House Coffee: $15.49
- Velveeta Original 2 Lb.: $7.49
- Van Camp's Chili with Beans: $1.49
- Chef Boyardee Pasta: $0.99
- Luck's Pinto Beans: $0.69
- Campbell's Chicken Noodle or Tomato Soup: $1.39
- Campbell's Chunky Soup: $1.79
- Quaker Express Oatmeal Cups: 10 for $10.00
- Lay's Potato Chips: $2.49
- That's Smart! Peanut Butter: $1.99
- That's Smart! Saltine Crackers: $1.79
- That's Smart! Broth: $1.59
- That's Smart! Seasonings: $1.39
Frozen on sale:
- Stouffer's Meals: $7.99
- Pillsbury Grands! Biscuits, Dolly Parton Meals or Healthy Choice Power Bowls: $2.99
- Hot Pockets, White Castle Sliders or Propel: $3.99
- TGI Friday's Appetizers, Banquet Mega Chicken Filets, Bagel Bites or Sliders: $4.99
- Food Club Popcorn Shrimp: $2.99
- Crav'n Flavor Potatoes: $2.49
- Tai Pei Asian Meals: $2.79
- Jose Olé Taquitos: $5.99
- Veggies Made Great: $3.99
- That's Smart! Pepperoni Pizza: $1.19
- Delimex Quesadillas: $4.99
- Taco Bell Dinner Kit: $2.99
🛒 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.
$47.78
for 2 people · $23.89 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 23, 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.