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: Two juicy chicken breasts are seared until golden and served alongside a crisp cabbage and cucumber slaw. Sweet onions are caramelized in the same skillet for a savory-sweet finish.
Sale items used: Boneless Chicken Breast, Cabbage, Sweet Onions, Cucumbers
Prep time: 30 minutes
Serving note: Use 1 lb chicken breast (2 pieces, about 8 oz each; buy 2 lbs total for Monday and Thursday). Use about 0.75 lb cabbage (half of a small head), 1 large sweet onion (about 0.5 lb) and 1 cucumber. Dress the slaw with oil, vinegar, salt and pepper (gluten-free).
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 boneless pork loin roast is roasted with potatoes until tender and browned. The pan drippings are thickened with cornstarch for a gluten-free gravy.
Sale items used: Whole Boneless Pork Loin, Sweet Onions
Prep time: 75 minutes
Serving note: Buy a 2 lb piece of pork loin (cost based on 2 lbs); roast it and use about 1 lb for dinner, saving the rest for leftovers. Use 1 lb potatoes and 1/2 sweet onion. Roast at 400F for about 50 to 60 minutes. Season and prep the pork and potatoes up to a day ahead to save time. Whisk 1 tbsp cornstarch into 1 cup broth for the gravy.
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 half rack of ribs is braised low and slow until the meat falls off the bone, on a bed of cabbage and onion. The braising liquid is spooned over for a rich finish.
Sale items used: Baby Back Pork Ribs, Cabbage, Sweet Onions
Prep time: 150 minutes
Serving note: Buy 2 lbs baby back ribs (about one half rack). Use the remaining cabbage (about 1 lb) and 1/2 sweet onion. Braise covered at 300F for about 2 hours with water, salt, pepper and paprika. Season ribs in the morning and refrigerate, then braise in the evening; the oven does the work while you relax.
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 in a skillet with tomatoes, beans and chili seasoning for a hearty, thick chili. It comes together quickly and is naturally gluten-free.
Sale items used: Boneless Chicken Breast, Food Club Tomatoes, Food Club Beans, Food Club Chili Seasoning, Sweet Onions
Prep time: 35 minutes
Serving note: Use 1 lb chicken breast (2 pieces, about 8 oz each), diced. Add 1 can tomatoes, 2 cans beans (drained), 1 packet chili seasoning and 1/2 sweet onion. Check that the seasoning label says gluten-free, or use your own spices. Leftovers reheat well.
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: Two salmon fillets are seared until crisp-skinned and flaky, served over fluffy steamed rice. A fresh greens salad with cucumber rounds out the plate.
Sale items used: Salmon Fillets, Bagged Greens, Cucumbers
Prep time: 25 minutes
Serving note: Buy 1 lb salmon (2 fillets, about 8 oz each). Use about 4 oz greens (a quarter of the bag) and 1 cucumber. Cook 1 cup dry rice (from pantry) for about 3 cups cooked. Dress the salad with oil and lemon or vinegar.
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, Jumbo Pack (2 lbs): $3.98
- Whole Boneless Pork Loin (2 lbs): $3.98
- Baby Back Pork Ribs (2 lbs): $5.98
- Salmon Fillets, Fresh (1 lb): $9.99
- Cabbage (2 lbs): $1.38
- Sweet Onions, Loose (1.5 lbs): $1.49
- Bagged Greens, Herndon Farms, 16 oz (x1): $2.50
- Cucumbers (x2): $1.78
- Food Club Tomatoes, 14.5-15 oz (x1): $0.99
- Food Club Beans, 15.25-15.5 oz (x2): $1.98
- Food Club Chili Seasoning, 1 oz (x1): $0.99
Pantry staples needed:
- Potatoes (about 1 lb), rice, cornstarch, chicken or beef broth (gluten-free), olive oil, vinegar, lemon, salt, pepper, paprika, garlic
🏷️ 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.
$35.04
for 2 people · $17.52 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.