Food City Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Chicken Breast with Cabbage Slaw and Sweet Onions
Description: A single boneless chicken breast is seared until golden and served over a crisp slaw of shredded cabbage and cucumber. Sweet onions are sauteed in the same pan for a savory, caramelized topping.
Sale items used: Boneless Chicken Breast, Cabbage, Sweet Onions, Cucumbers
Prep time: 25 minutes
Serving note: Use about 0.5 lb chicken breast (buy a 1.5 lb pack, portion and freeze the rest for Thursday), 1/4 lb cabbage, 1/2 sweet onion, and 1/2 cucumber. Dress the slaw with oil, vinegar, salt and pepper.
Recipes:
- Gluten-free French Onion Chicken
- Rosemary Grilled Chicken on Cabbage {Low-Carb}
- Crispy Sesame Crusted Chicken + Simple Slaw
Tuesday
Meal: Oven-Roasted Pork Loin with Potatoes and Pan Gravy
Description: A small portion of pork loin is roasted alongside diced potatoes until tender and browned. A quick pan gravy thickened with cornstarch keeps it gluten-free.
Sale items used: Whole Boneless Pork Loin, Sweet Onions
Prep time: 55 minutes
Serving note: Assume a 1.5 lb pork loin piece is bought; roast 0.5 lb tonight with 1 medium potato (pantry) and 1/4 onion, and slice and freeze the rest for later use. Make gravy from pan drippings, 1 tsp cornstarch and 1/3 cup broth. Total time is under 60 minutes.
Recipes:
- One-Pan Roast Pork Tenderloin and Potatoes
- Baked Pork Tenderloin with Potatoes and Gravy
- One-Pan Herb Roasted Pork Tenderloin, Potatoes, and Garlic Recipe
Wednesday
Meal: Slow-Braised Baby Back Pork Ribs with Cabbage
Description: A small portion of baby back ribs is braised low and slow until tender, then served over wedges of softened cabbage. The braising liquid is spooned over the top.
Sale items used: Baby Back Pork Ribs, Cabbage, Sweet Onions
Prep time: 165 minutes
Serving note: Buy about 1.25 lb of ribs (roughly 1/3 of a rack, ask the butcher to cut it). Use 1/4 lb cabbage and 1/4 onion, braised in broth with salt and pepper at 300F for about 2 hours 15 minutes. Make ahead: braise the ribs a day early and reheat with the cabbage for 20 minutes.
Recipes:
- Baked Pork Ribs With Cabbage
- Braised Cabbage with Country-Style Pork Ribs Recipe
- Slow Cooker German Red Cabbage and Pork Ribs
Thursday
Meal: Skillet Chicken Chili with Beans and Tomatoes
Description: Diced chicken breast simmers with beans, tomatoes and onion in one skillet for a hearty chili. Chili seasoning gives it warmth, and leftovers keep well.
Sale items used: Boneless Chicken Breast (frozen portion from Monday), Food Club Beans, Food Club Tomatoes, Food Club Chili Seasoning, Sweet Onions
Prep time: 35 minutes
Serving note: Use 0.5 lb chicken (thawed from Monday's pack), 1 can beans, 1 can tomatoes, 1/4 onion, and 1 tbsp of the chili seasoning. Check the seasoning label for gluten before using.
Recipes:
- Classic Skillet Chili {Gluten Free}
- Easy One-Pot Black Bean Chicken Chili (Gluten Free)
- Gluten Free Chili Recipe
Friday
Meal: Pan-Seared Salmon Fillets with Greens Salad and Rice
Description: A salmon fillet is seared skin-side down for a crisp finish and served next to fluffy white rice. A simple greens salad with cucumber rounds out the plate.
Sale items used: Salmon Fillets, Bagged Greens, Cucumbers
Prep time: 25 minutes
Serving note: Use one 0.4 lb salmon fillet, 2 cups greens, 1/2 cucumber, and 1/2 cup cooked rice (1/4 cup dry, pantry). Dress with oil and lemon.
Recipes:
- pan seared salmon & fresh greens
- Gluten Free Sesame Salmon on Greens
- Easy Gluten Free Salmon Rice Bowls
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breast (1.5 lbs): $2.99
- Whole Boneless Pork Loin (1.5 lbs): $2.99
- Baby Back Pork Ribs (1.25 lbs): $3.74
- Salmon Fillets (0.4 lb): $4.00
- Cabbage (1 lb): $0.69
- Sweet Onions (1 lb): $0.99
- Bagged Greens, Herndon Farms, 16 oz (x1): $2.50
- Cucumbers (x1): $0.89
- Food Club Beans (x1): $0.99
- Food Club Tomatoes (x1): $0.99
- Food Club Chili Seasoning (x1): $0.99
Pantry staples needed:
- Cooking oil, salt, pepper, vinegar, lemon, cornstarch, chicken broth, white rice, potatoes
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chicken Breast, Jumbo Pack: $1.99/lb
- Baby Back Pork Ribs: $2.99/lb
- Jimmy Dean Bacon, 12 oz: $3.99 each
- Whole Boneless Pork Loin: $1.99/lb
- Chicken Tenders or Chicken Salad (Deli): $8.99/lb
- Top Sirloin Steak, Certified Angus Beef: $8.99/lb
- Turkey Selection, Dietz & Watson: $10.99/lb
- Ground Chuck, 80% Lean, 3 lbs or more: $5.99/lb
- Kentucky Legend Bacon, 16 oz: $3.99 each
- Prime Top Sirloin Steak, Certified Angus Beef: $10.99/lb
- Round Tip Roast, Certified Angus Beef: $7.99/lb
- Fresh Split Chicken Breast, Sanderson Farms: $1.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Gulf Cooked Shrimp, 41/60 Ct: $8.99/lb
- Smithfield Bacon, 24 oz: $7.99 each
- Fischer's Meat Bologna, 16 oz: 3 for $5.00
- Boneless Pork Chops, Center Cut: $3.99/lb
- Land O' Frost Lunch Meat, 8 oz: $2.49 each
Deli and prepared on sale:
- Italian Pasta or Steakhouse Pasta Salad: $5.99/lb
- Scoopable Cakes: $5.00 each
- Fresh Garden Salads: $6.00 each
- Stackers: $7.00 each
- 4 Piece Fried or Baked Chicken or Chicken Tenders: $5.00 each
- Calzones, 8 oz: $6.00 each
- Stuffed Jalapeño Peppers: $11.99/lb
Produce on sale:
- Candy or Caramel Apple, Single: 3 for $5.00
- Caramel Apple Dip, 13.5 oz: $3.99 each
- Cucumbers, Each: $0.89 each
- Sliced Apple Bowls: $4.99/lb
- Recipe Ready Cups: $2.49 each (starting at)
- Cabbage: $0.69/lb
- Sweet Onions, Loose: $0.99/lb
- Bagged Greens, Herndon Farms, 16 oz: 2 for $5.00
- Oven & Grill Ready Pans: $4.49/lb
- Fruit Bowls (Watermelon, Pineapple or Cantaloupe): $4.49/lb
- SnapDragon or SweeTango Apples, 2 lb: 2 for $7.00
Bakery and bread on sale:
- Swaggerty's Biscuits, 16.3-19.2 oz: $5.00 each
- Goldminer Bread, 15-24 oz: $3.99 each
- Sub Rolls, Fresh Baked, 4 Ct: $3.99 each
- Chocolate Chip Cookies, Dozen: $5.00 with card
- 12 Inch Pizza: $8.00 each
Pantry on sale:
- Hunt's Diced Tomatoes/Hanover Beans/Food Club Skillet Classics/Hunt's Tomato Sauce: 4 for $5.00
- Food Club Peanut Butter, 16 oz: $1.99 each
- JFG Coffee, 30.6 oz: $9.99 each
- Crav'n Flavor Potato Chips, 7.75-8.5 oz: 3 for $5.00
- McCormick Gourmet Spices: $3.99 each
- Smucker's Strawberry Jam, 30 oz: $2.99 each
- Jif Squeezable Peanut Butter, 13 oz: $1.99 each
- Barilla Pasta PLUS, 8.8-14.5 oz: $2.19 each
- Food Club Sour Cream, 8 oz: 12 for $10.00
- Southeastern Mills Gravy Mix, 1.7-2.75 oz: 12 for $10.00
- Food Club Muffin Mix, 7-7.6 oz: 12 for $10.00
- Food Club Dressing or Dip Mix, 0.7-1.34 oz: 12 for $10.00
- Food Club Condensed or Cream Soup, 10.5-11.5 oz: 12 for $10.00
- Kind Bars, 1.4-2.2 oz: 12 for $10.00
- Table Talk Pie, 4 oz: 12 for $10.00
- Food Club Chunk Light Tuna, 5 oz: 12 for $10.00
- Food Club Shredded Cheese, 16 oz: $3.99 each
- Food Club Tomatoes, 14.5-15 oz: $0.99 each
- Food Club Sour Cream, 16 oz: $1.99 each
- Food Club Tomato Juice, 46 oz: $2.49 each
- Food Club Beans, 15.25-15.5 oz: $0.99 each
- Food City Cornmeal Mix, 5 lb: $2.99 each
- Crav'n Flavor Saltine Crackers, 16 oz: $2.19 each
- Food Club Chili Seasoning, 1 oz: $0.99 each
- Starbucks Coffee, 10 ct or 11-12 oz: $7.99 each
- Nissin Geki Spicy Ramen, 5 Pk: $4.79 each
- Taco Bell Dinner Kit, 12.8-22.6 oz: $6.99 each
- Once Upon A Farm Snacks, 1-3.35 oz: $2.99 each
- Café Bustelo Espresso Cold Brew, 40 oz: $4.99 each
- Famous Dave's BBQ Sauce, 17.5-20 oz: $2.79 each
- Cabot Chunk Cheese, 8 oz: $2.49 each
Frozen on sale:
- Stouffer's Meals, 5.25-12.75 oz: $2.99 each
- Totino's Pizza Rolls, 100 Ct: $7.49 each
- Edwards Pie Slices, 5.2-6.5 oz: $2.99 each
- Lily's Toaster Grills, 2 Ct: $2.49 each
- Tony's Pizza, 18.56-20.6 oz: $2.99 each
- Sister Schubert's Cinnamon Rolls, 17 oz: $3.79 each
- Bibigo Steamed Dumplings, 6.6 oz: $2.99 each
- Red Baron Single Serve Pizza, 10.8-11.6 oz: $3.99 each
- Food Club Steamin' Easy Vegetables, 10 oz: 12 for $10.00
- Food Club Whipped Topping, 8 oz: 12 for $10.00
- Cheez-It Cup, 2.2 oz: 12 for $10.00
- Nissin Stir Fry Noodles or smartwater, 700 mL: 12 for $10.00
- Snickers or M&M's Ice Cream Bar: 12 for $10.00
🛒 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.
$21.76
for 1 person · $21.76 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 30, 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.