Giant Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week's plan leans on simple, naturally gluten-free proteins that Giant has on sale, so you get variety without any hidden gluten to worry about. Sweet potatoes show up twice, roasted alongside Monday's grilled chicken breast and mashed next to Thursday's ground chicken patties, so you get real use out of that one purchase. Bell peppers and Goya Yellow Rice both do double duty too, first in Tuesday's ground beef skillet and again in Friday's garlic shrimp, which keeps your cart efficient while still feeling like two different meals. Wednesday breaks things up with a roasted pork tenderloin and spaghetti squash for a heartier, oven-based dinner, and green beans return alongside both the Monday chicken and Wednesday pork for an easy, no-fuss side. It's a straightforward mix of chicken, beef, pork, and shrimp nights that keeps cooking simple and the ingredients working hard for you.
5-DAY MEAL PLAN
Monday
Meal: Grilled Chicken Breast with Sweet Potatoes and Green Beans
Description: Juicy grilled chicken breast served alongside roasted sweet potato wedges and steamed green beans. A simple, protein-forward weeknight plate with no gluten anywhere in sight.
Sale items used: Boneless, Skinless Chicken Breasts, Sweet Potatoes, Nature's Promise Organic Green Beans
Prep time: 35 minutes
Serving note: 2 lbs chicken breast, 1.5 lbs sweet potatoes, 1 package green beans, for 4 people.
Recipes:
- Rosemary-Garlic Chicken with Sweet Potatoes and Green Beans
- Sheet Pan Chicken and Sweet Potatoes
- Honey Garlic Chicken with Roasted Sweet Potatoes & Green Beans
Tuesday
Meal: Skillet Ground Beef with Peppers and Onions over Yellow Rice
Description: Browned ground beef sauteed with sliced bell peppers and onions, served over Goya Yellow Rice. Quick, hearty, and full of caramelized flavor.
Sale items used: 85% Lean Ground Beef, Giant Rainbow Bell Peppers, Giant Yellow Onions, Goya Yellow Rice
Prep time: 30 minutes
Serving note: 2 lbs ground beef, 1 bell pepper, 1 onion, 1 box of rice (from the 2-pack), for 4 people.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls (Gluten-Free)
- Ground Beef & Rice Casserole
- Mexican Ground Beef and Rice Skillet (Easy One-Pan Dinner)
Wednesday
Meal: Roasted Pork Tenderloin with Spaghetti Squash and Green Beans
Description: Oven-roasted marinated pork tenderloin sliced and served with roasted spaghetti squash strands and steamed green beans. A comforting, naturally gluten-free roast dinner.
Sale items used: Smithfield Marinated Pork Tenderloin or Filet, Butternut, Acorn, Buttercup or Spaghetti Squash, Nature's Promise Organic Green Beans
Prep time: 55 minutes
Serving note: 1 pork tenderloin (about 1.5 lbs), 2 lbs spaghetti squash, 1 package green beans, for 4 people. Roast the squash while the pork rests to keep total time efficient.
Recipes:
- Pork Tenderloin with Roasted Butternut Squash and Sautéed Green Beans
- One-Pan Pork Tenderloin with Green Beans and Potatoes
- Pork Tenderloin with Beans and Potatoes
Thursday
Meal: Ground Chicken Patties with Sweet Potato Mash and Salad Blend
Description: Pan-seared ground chicken patties paired with creamy mashed sweet potatoes and a crisp organic salad blend. Light but satisfying, with a fresh finish.
Sale items used: Perdue Ground Chicken, Sweet Potatoes, Nature's Promise Organic Salad Blend
Prep time: 35 minutes
Serving note: 1 package ground chicken formed into 4 patties, 2 lbs sweet potatoes mashed, 1 container salad blend, for 4 people.
Recipes:
- Savory Gluten Free Chicken Patties - Made without Breadcrumbs
- Ground Chicken Patties Recipe: Deliciously Savory!
Friday
Meal: Garlic Sauteed Shrimp with Rice and Bell Peppers
Description: Extra large shrimp sauteed with sliced bell peppers over Goya Yellow Rice, finished with garlic for a bright, quick seafood dinner. This is the week's featured splurge night.
Sale items used: Extra Large Raw EZ Peel Shrimp, Giant Rainbow Bell Peppers, Goya Yellow Rice
Prep time: 25 minutes
Serving note: 2 lbs shrimp, 1 bell pepper, 1 box of rice (from the 2-pack), for 4 people.
Recipes:
- Garlic Shrimp Rice Bowl
- Mediterranean-Style Garlic Shrimp Recipe with Bell Peppers
- Gluten Free Garlic Shrimp Stir Fry
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless, Skinless Chicken Breasts (2 lbs): $3.54
- Sweet Potatoes (3.5 lbs): $3.47
- Nature's Promise Organic Green Beans (2 packages): $7.98
- 85% Lean Ground Beef, Family Size (2 lbs): $9.98
- Giant Rainbow Bell Peppers (2 each): $6.98
- Giant Yellow Onions (1 each): $2.49
- Goya Yellow Rice (2 for pack): $7.00
- Smithfield Marinated Pork Tenderloin or Filet (1 each): $4.99
- Butternut, Acorn, Buttercup or Spaghetti Squash (2 lbs): $2.58
- Perdue Ground Chicken (1 each): $3.99
- Nature's Promise Organic Salad Blend (1 each): $4.99
- Extra Large Raw EZ Peel Shrimp (2 lbs): $13.98
Pantry staples needed:
- Garlic
- Olive oil or cooking oil
- Salt and pepper
- Butter or oil for mashing sweet potatoes
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- 85% Lean Ground Beef, Family Size: $4.99/lb
- Boneless, Skinless Chicken Breasts: $1.77/lb
- Extra Large Raw EZ Peel Shrimp: $6.99/lb
- Snow Crab Clusters: $9.99/lb (with digital coupon)
- Giant Rotisserie Chicken: $4.99 each (with digital coupon)
- Perdue Ground Chicken: $3.99 each
- Eckrich Smoked Sausage: $2.49 each (buy any 3)
- Nathan's Beef Franks: $3.99 each (buy any 3)
- Smithfield Marinated Pork Tenderloin or Filet: $4.99 each (buy any 3)
- Carando Meatballs: $4.99 each (buy any 3)
- Prime Fresh Lunchmeat: $2.99 each (buy any 3)
- Smithfield Anytime Favorites Ham Cubed, Diced or Steak: $1.99 each (buy any 3)
- Smithfield Sliced Bacon: $3.99 each
- St. Louis-Style Pork Ribs: $3.99/lb
- Tilapia Fillets: $7.99/lb
- Extra Jumbo Cooked Cocktail Shrimp: $9.99/lb
- Tyson Frozen Cooked Chicken: $6.99 each
- Nature's Promise Kobe Ground Beef or Sliders: $8.99 each
- Johnsonville Fresh Dinner Sausage: 2 for $10.00
- Perdue Short Cuts: 3 for $10.00
- Hormel Pepperoni: 2 for $8.00
- Giant Frozen Beef Patties: $11.99 each
- Bob Evans or Butterball Breakfast Sausage: 2 for $9.00
- Oscar Mayer Fun Pack or Snackable Lunchables: 2 for $5.00
Deli and prepared on sale:
- Giant Rotisserie Chicken Salad: $7.99/lb
- Boar's Head Maple Glazed Honey Coat Turkey Breast: $13.49/lb
- Boar's Head Muenster Cheese: $9.49/lb
- Cracker Barrel Bites: 10 for $10.00
- Little Sesame Hummus: $3.99 each
- Rich's Parfait: 2 for $7.00
- New Bridge Cheese Spread: $4.99 each
- BelGioioso Hispanic Selection Cheese: $2.99 each
- Kryssos Feta Chunk: $6.99 each
- BelGioioso Parmesan Cup: $7.99 each
- Sartori Cheddar or Parmesan Cheese: $5.99 each
- Wood River Cheddar Gruyere: $7.49 each
- Giant Deli Style Cheese Slices: 2 for $5.00
Produce on sale:
- Large Pumpkin: 2 for $10.00
- Giant Yellow Onions: $2.49 each
- Giant Bagged Apples: $6.99 each
- Nature's Promise Organic Green Beans: $3.99 each
- Giant Steam Easy Potatoes: 2 for $5.00
- Taste of Inspirations Salad Kit: 2 for $7.00
- Butternut, Acorn, Buttercup or Spaghetti Squash: $1.29/lb
- Sweet Potatoes: $0.99/lb
- Nature's Promise Organic Mandarins: $4.79 each
- Nature's Promise Organic Salad Blend: $4.99 each
- Giant Rainbow Bell Peppers: $3.49 each
- Fresh Store-Cut Fruit: $5.99/lb
- Strawberries: $2.99 each
- Hass Avocados: 4 for $5.00
- Navel Orange or Mango: $1.00 each
- Green Pepper: $1.00 each
Dairy and eggs on sale:
- Giant Grade A Large White Eggs: $1.79 each
- Giant Shredded Cheese: $1.79 each
- Giant Lactose Free Milk or Orange Juice: $2.99 each
- Daisy Sour Cream or Cottage Cheese: 2 for $3.00
- Eggland's Best Grade A Cage Free Brown Eggs: $4.49 each
- Kerrygold Pure Irish Butter: $4.99 each
- Almond Breeze Almondmilk or Planet Oat Oatmilk: $4.49 each
- Chobani Flip or High Protein Yogurt: 4 for $5.00
- Chobani Single-Serve Yogurt: 10 for $10.00
- Coffee mate Creamer: 2 for $8.00
- Jell-O Refrigerated Snacks: 2 for $7.00
- Président Butter: $1.99 each
- Lactaid Creamer or Blue Diamond Simple Almondmilk: $1.99 each
- Tillamook Cheese: $2.99 each
Bakery and bread on sale:
- Jessica's Brick Oven Bread: $4.49 each
- Artesano Bread or Rolls: $2.99 each
- Giant Round Top White Bread: $1.00 each
- Old Tyme Bread or Rolls or Artisan's Choice Baked Goods: $1.99 each
- Nature's Own Protein or Keto Bread or Rolls: $4.99 each
- Pepperidge Farm Hot Dog or Hamburger Buns: 2 for $7.00
Pantry on sale:
- Barilla Pasta: 3 for $4.00
- Prego Pasta Sauce: $1.77 each
- Hunt's Canned Tomatoes or Sauce, RO-TEL Diced Tomatoes, Chicken of the Sea or Bumble Bee Chunk Light Tuna: 10 for $10.00
- Giant Canned Vegetables: $1.00 each
- Chef Boyardee Canned Pasta or Micro Cup: $1.00 each
- Kraft Mac & Cheese: $1.00 each
- Goya Canned Beans: $1.00 each
- Old El Paso Seasoning: $1.00 each
- Swanson Canned Broth: 10 for $10.00
- Old El Paso Taco Shells or Refried Beans: 2 for $4.00
- Irresistible Pro-Gut Pasta: 2 for $6.00
- Hellmann's Mayonnaise: $4.49 each (with digital coupon)
- Goya Yellow Rice: 2 for $7.00
- Lance Sandwich Crackers: 2 for $9.00
- Planters Peanuts: 2 for $6.00
- Ghirardelli Chocolate Bar: 2 for $11.00
- Werther's Original Candy: 2 for $6.00
- McCormick Grill Mates Bottle Blends: $0.99 each
- Impossible Ground Beef Brick: $6.49 each
- Frito-Lay Simply: $2.79 each
- Main St Bistro Signature Side Dishes: $2.99 each
- Hershey's Snack Size: $5.09 each
- Kind Bars: $4.99 each
- Stubb's Bar-B-Q Sauce: $3.99 each
- Ocean Spray Powdered Drink Mix: $1.49 each
- Utz Party Size Chips: $4.49 each
- Barilla Al Bronzo Organic Pasta: $0.99 each
- Oikos PRO Protein Dairy Drinks: $4.69 each
- Boston Market Entrées: $2.29 each
- Russel Stover Sugar Free Chocolate Candy: $1.00 each
- Frank's RedHot Sauce: $2.49 each
- Crunchmaster Rice Crackers: $3.29 each
- Local Hive Organic Honey: $6.99 each
- 4C Grated Cheese: $3.99 each
- Ben's Original Ready Rice: 2 for $5.00
- Asian Best Broken Jasmine Rice: $6.99 each
- PAM Cooking Spray: $4.39 each
- Mt. Olive Pickles: 2 for $5.00
- Gunter's Clover Honey: $4.69 each
- Nabisco Small Snack Crackers or Ritz Toasted Chips: 2 for $6.00 (when you buy 2)
- Lavazza, Green Mountain, Keurig Coffee Collective or Swiss Miss K-Cups: $6.99 each
- Nabisco Snak-Saks: 2 for $7.00
- Boulder Canyon Chips: $4.29 each
- Tia Lupita Foods Hot Sauce: $6.99 each
- Tapatío Hot Sauce: $4.29 each
- Mission Zero Net Carbs Tortillas: $5.49 each
- Rio Grande Plantain Chips: 5 for $5.00
- Lizano Salsa Sauce: $4.39 each
- Kellogg's Cereal: $3.49 each
- Quaker Oatmeal Squares Cereal or Chewy Granola Bars or Pearl Milling Company Pancake Syrup: 2 for $6.00
- Nutri-Grain or Rice Krispies Treats Bars Value Pack: $5.49 each
- Tim Hortons Coffee: $7.99 each
- Giant Potato Chips: $3.09 each
- Giant Saltines: $2.59 each
- Keebler Cracker Packs: $5.99 each
- Keebler Sandwich Crackers: 2 for $5.00
- Family Size Kellogg's Town House or Keebler Club Crackers: $5.99 each
- Pringles: 2 for $4.00
- Pringles Grab N' Go: $1.00 each
- Post Cereal Cup: $1.00 each
- Fanta or Seagram's: $1.00 each
- Sparkling ICE: $1.00 each
Frozen on sale:
- Marie Callender's Bowl or Healthy Choice Café Steamers or Entrées: 4 for $10.00
- Turkey Hill Ice Cream: 2 for $6.00 (with digital coupon)
- Screamin' Sicilian Pizza or Loaded Breadstix: $4.99 each (with digital coupon)
- Häagen-Dazs Ice Cream Cup: $1.00 each
- Banquet Pot Pie: $1.00 each
- Giant Pudding: $1.00 each
- Di Fara Pizza: $5.99 each
- Kanzen Meal: $4.99 each
- Saffron Road Entrées: $4.99 each
- Mrs. Paul's Medium Entrées: $3.99 each
- Stouffer's Family Size Meal or Mac & Cheese: $12.99 each
- Jimmy Dean Breakfast Bowl: 2 for $6.00
- Ben & Jerry's Ice Cream Bars: $4.99 each
- Bomb Pop Novelties: 2 for $6.00
- Halo Top Ice Cream: 2 for $8.00
- Häagen-Dazs Ice Cream or Bars: $6.99 each
- Dole Fruit Bowls: 2 for $6.00
- Pulmuone Potstickers: 2 for $8.00
- Simply Breakfast Potatoes: 2 for $6.00
- Giant Bagel Snackers: $2.39 each
- Giant French Fried Potatoes or Tater Bites: $3.39 each
- Phillips Appetizers: $8.99 each
- Freschetta Pizza: $5.99 each
- TGI Fridays Appetizers: 2 for $11.00
- Dove Ice Cream Bars: $2.99 each
- Tillamook Ice Cream: $4.99 each
- Dole Crafted Smoothie Kit: $6.99 each
🛒 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.
$71.97
for 4 people · $17.99 per person
📍 Disclaimer: Prices and availability are based on the Giant 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 Giant.