Food City Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week at Food City, chicken and pork each get two nights, with salmon to finish: chicken on Monday and Thursday, pork on Tuesday and Wednesday, and salmon on Friday. The Boneless Chicken Breast Jumbo Pack and the Whole Boneless Pork Loin are both $3.98 for the 2 lbs you need, so the first two dinners are easy to stretch across the table for four. Cabbage turns up Monday in the slaw and again Wednesday braised beside the ribs, and sweet onions go into Monday, Tuesday, and Thursday, so 2 lbs of each covers a lot of ground. Wednesday's ribs bake for about 2 hours, so season them the night before and check the Famous Dave's label to confirm it is gluten-free. Friday's salmon is the splurge at $14.99, but it cooks in about 25 minutes, which is a nice way to end the week.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Breast with Cabbage Slaw and Sweet Onions
Description: Boneless Chicken Breast is sliced into cutlets and seared in a skillet with sweet onions until golden. It is served with a crisp cabbage and cucumber slaw dressed with Food Club Sour Cream, vinegar, and pepper.
Sale items used: Boneless Chicken Breast, Jumbo Pack; Cabbage; Sweet Onions, Loose; Cucumbers, Each; Food Club Sour Cream, 8 oz
Prep time: 30 minutes
Serving note: 2 lbs Boneless Chicken Breast, 1 lb Cabbage, 1 lb Sweet Onions, 1 Cucumber, 1 Food Club Sour Cream 8 oz (sold in the 12 for $10.00 deal, buy 1).
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: Whole Boneless Pork Loin is roasted in the oven alongside potatoes until the center is cooked through, then sliced. The pan juices are thickened with cornstarch into a simple gluten-free gravy.
Sale items used: Whole Boneless Pork Loin; Sweet Onions, Loose
Prep time: 65 minutes
Serving note: 2 lbs Whole Boneless Pork Loin, 2 lbs potatoes, 0.5 lb Sweet Onions. Total time is about 65 minutes, so slice the onions and season the pork in the morning to save time at dinner.
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: Baby Back Pork Ribs are seasoned and baked covered at low heat until tender, then brushed with Famous Dave's BBQ Sauce and finished uncovered. Braised cabbage is served on the side.
Sale items used: Baby Back Pork Ribs; Cabbage; Famous Dave's BBQ Sauce, 17.5-20 oz
Prep time: 20 minutes
Serving note: 3 lbs Baby Back Pork Ribs, 1 lb Cabbage, 1 bottle Famous Dave's BBQ Sauce (check the label for gluten-free). Bake about 2 hours total at 300 F, so season the ribs the night before and start baking by 4 pm.
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: Fresh Split Chicken Breast is simmered in a pot with Food Club Beans, Food Club Tomatoes, onions, and Food Club Chili Seasoning, then shredded. It is topped with Food Club Shredded Cheese and served over rice.
Sale items used: Fresh Split Chicken Breast, Sanderson Farms; Food Club Beans, 15.25-15.5 oz; Food Club Tomatoes, 14.5-15 oz; Food Club Chili Seasoning, 1 oz; Sweet Onions, Loose; Food Club Shredded Cheese, 16 oz
Prep time: 45 minutes
Serving note: 2 lbs Fresh Split Chicken Breast (bone-in, simmer then pull meat off the bone), 2 cans Food Club Beans, 2 cans Food Club Tomatoes, 1 Food Club Chili Seasoning 1 oz (confirm gluten-free on the label), 0.5 lb Sweet Onions, 1 Food Club Shredded Cheese 16 oz (use about 1 cup), 1.5 cups dry rice.
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: Salmon Fillets are seared skin-side down in a hot skillet for a crisp finish, then served over rice. A Herndon Farms bagged greens salad with cucumber is served alongside.
Sale items used: Salmon Fillets, Fresh; Bagged Greens, Herndon Farms, 16 oz; Cucumbers, Each
Prep time: 25 minutes
Serving note: 1.5 lbs Salmon Fillets, 1 Bagged Greens 16 oz (sold 2 for $5.00, buy 1 at half the pair price), 1 Cucumber, 1.5 cups dry rice.
Recipes:
- pan seared salmon & fresh greens
- Gluten Free Sesame Salmon on Greens
- Easy Gluten Free Salmon Rice Bowls

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 (3 lbs): $8.97
- Fresh Split Chicken Breast, Sanderson Farms (2 lbs): $3.98
- Salmon Fillets, Fresh (1.5 lbs): $14.99
- Cabbage (2 lbs): $1.38
- Sweet Onions, Loose (2 lbs): $1.98
- Cucumbers, Each (2): $1.78
- Bagged Greens, Herndon Farms, 16 oz (x1): $2.50
- Food Club Sour Cream, 8 oz (x1): $0.84
- Food Club Beans, 15.25-15.5 oz (x2): $1.98
- Food Club Tomatoes, 14.5-15 oz (x2): $1.98
- Food Club Shredded Cheese, 16 oz (x1): $3.99
- Famous Dave's BBQ Sauce, 17.5-20 oz (x1): $2.79

Pantry staples needed:
- Potatoes
- Rice
- Cornstarch
- Cooking oil
- Salt and pepper
- Vinegar
- Food Club Chili Seasoning, 1 oz (if not already on hand)