Meijer Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Braised Pork Shoulder with Roasted Potatoes and Onions
Description: A tender bone-in pork shoulder is slow-braised until fork tender, served alongside golden roasted potatoes and caramelized onions. A simple, comforting gluten-free dinner using naturally gluten-free cuts and vegetables.
Sale items used: Fresh from Meijer Whole Pork Shoulder Butt Roast Bone in, Russet Potatoes 5 lb bag, Yellow Onions 3 lb bag
Prep time: 20 minutes active, plus braising
Serving note: About 1.25 lb pork shoulder for 2 people, 3/4 lb potatoes, 1/2 onion. Total cook time exceeds 60 minutes; braise low and slow (2.5-3 hours) or start it in the morning and let it rest covered until dinner.
Recipes:
- Braised Pork Shoulder Recipe
- Braised Pork Shoulder
- Slow Cooker Pork Shoulder
Tuesday
Meal: Chicken Strip Stir-Fry with Carrots and Onions
Description: Thin-sliced chicken breast strips are quickly stir-fried with crisp carrots and onions in a gluten-free tamari-style sauce. Served hot over rice for a fast, colorful weeknight meal.
Sale items used: Tyson Trimmed & Ready Thin Sliced Chicken Breasts, Baby Petite Carrots, Yellow Onions 3 lb bag
Prep time: 30 minutes
Serving note: About 0.75 lb chicken strips for 2 people, 6 oz carrots, 1/2 onion sliced. Use certified gluten-free tamari instead of soy sauce.
Recipes:
- Gluten-Free Chicken Stir-Fry
- Gluten Free Chicken Stir Fry
- Quick and Easy Gluten-Free Stir Fry
Wednesday
Meal: Pan-Seared Pork Loin Chops with Roasted Potatoes and Celery
Description: Bone-in pork loin chops are pan-seared to a golden crust, paired with roasted potatoes and sauteed celery for a hearty, simple dinner. All ingredients are naturally gluten-free.
Sale items used: Fresh from Meijer Pork Loin Center Cut Chops Bone in, Russet Potatoes 5 lb bag, Locally Grown Pascal Celery
Prep time: 40 minutes
Serving note: 2 bone-in pork chops (about 1 lb total) for 2 people, 3/4 lb potatoes, 2 celery stalks sliced.
Recipes:
- Pan Seared Pork Chops
- Easy Pan Seared Pork Chops
- Pan Seared Pork Chops
Thursday
Meal: Ground Sirloin and Carrot Skillet
Description: Ground sirloin is browned and simmered in a quick skillet with tender carrots and onion for a savory, one-pan dinner. Naturally gluten-free and ready in under 30 minutes.
Sale items used: Certified Angus Beef 90% Lean Ground Sirloin, Baby Petite Carrots
Prep time: 25 minutes
Serving note: About 0.75 lb ground sirloin for 2 people, 6 oz carrots sliced, small onion from pantry stock if remaining.
Recipes:
- One-Pan Ground Beef and Potatoes Skillet in 30 Minutes
- Ground Beef and Cabbage Recipe
- Ground Beef Skillet (Low Carb and Gluten Free)
Friday
Meal: Pan-Seared Smoked Salmon with Canned Vegetables and Rice
Description: Smoked salmon fillets are pan-seared until warmed through and lightly crisped, served over fluffy rice with a side of simple canned vegetables. A quick, gluten-free finish to the week.
Sale items used: Latitude 45 Smoked Salmon 4-6 oz, Meijer Canned Vegetables 14.5-15.25 oz
Prep time: 20 minutes
Serving note: 1 package (4-6 oz) smoked salmon split between 2 people, 1 can vegetables, rice cooked separately (about 1 cup uncooked).
Recipes:
- Pan-Fried Salmon with Vegetable Rice
- Quick Smoked Salmon Rice Bowls
- Smoked Salmon Rice Bowl
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Whole Pork Shoulder Butt Roast Bone in (1.25 lbs): $2.24
- Russet Potatoes 5 lb bag (1 bag): $2.49
- Yellow Onions 3 lb bag (1 bag): $2.49
- Tyson Thin Sliced Chicken Breasts (0.75 lbs): $3.74
- Baby Petite Carrots 12 oz (x2 packs): $3.38
- Fresh from Meijer Pork Loin Center Cut Chops Bone in (1 lb): $2.99
- Locally Grown Pascal Celery (1 each): $1.69
- Certified Angus Beef 90% Lean Ground Sirloin (0.75 lbs): $6.74
- Latitude 45 Smoked Salmon 4-6 oz (1 pack): $5.99
- Meijer Canned Vegetables (1 can): $0.69
Pantry staples needed:
- Cooking oil
- Salt and pepper
- Gluten-free tamari or soy sauce alternative
- Rice
- Garlic (optional, if on hand)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Bulk Honeycrisp Apples: $1.49/lb
- Fresh from Meijer Whole Pork Shoulder Butt Roast Bone in: $1.79/lb
- Pork Shoulder Boneless Country Style Ribs: $3.49/lb
- Certified Angus Beef Top Sirloin Steak: $10.99/lb
- Certified Angus Beef 90% Lean Ground Sirloin: $8.99/lb
- Fresh from Meijer Pork Loin Assorted Chops Bone in: $1.99/lb
- Fresh from Meijer Pork Loin Center Cut Chops Bone in: $2.99/lb
- Tyson Trimmed & Ready Fresh Chicken Breasts, Thin Sliced Breasts, Strips or Tenderloins: $4.99/lb
- Smithfield Bacon 12 oz: $3.99 each
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $10.49/lb
- Dietz & Watson Cheese: $7.49/lb
- Fresh from Meijer St. Louis Style Spareribs: $2.99/lb
- Fresh from Meijer Pork Spareribs Fresh, never frozen: $2.79/lb
- Butterball Boneless Turkey Breast 48 oz. Frozen: $11.99 each
- Meijer Meatballs 20-32 oz. Frozen: $5.99 each
- Meijer Stuffed Chicken Breasts 30 oz. Frozen: $9.99 each
- Select Big Shoulders Smokehouse Meals 16 oz: $7.99 each
- Latitude 45 Smoked Salmon 4-6 oz: $5.99 each
Deli and prepared on sale:
- Dietz & Watson Ham, Chicken, Turkey or Italian Meat: $10.49/lb
- Fresh from Meijer Ultimate or Sugar Cookies 20 ct./17-26 oz: $6.29 each
- Herdez or Wholly Guacamole 8 oz: $4.99 each
- Land O'Lakes Cheese or Eckrich Ham: $5.99/lb
Produce on sale:
- Locally Grown Pascal Celery: $1.69 each
- Organic Green or Red Seedless Grapes: $2.29/lb
- Large Dragon Fruit: $2.99 each
- Russet Potatoes 5 lb. bag or Yellow Onions 3 lb. bag: $2.49 each
- Baby Petite Carrots 12 oz: $1.69 each
- Gourmet Caramel Apple 1 ct: $5.99 each
- Mini Seedless Watermelons Each or Clementine Mandarins or Cara Cara Oranges 3 lb. bag: $3.99 each
- Frederik's by Meijer Autumncrisp Grapes 2 lb. container: $5.99 each
Dairy and eggs on sale:
- Fairlife Ultra-Filtered Milk 52 oz: $4.99 each
- Horizon Organic or DHA Milk Half gallon: $5.49 each
- Almond Breeze Almondmilk 64 oz. or Planet Oat Oatmilk 52 oz. Refrigerated: $2.49 each
- Kraft Philadelphia Soft Cream Cheese 7-8 oz: $3.49 each
- Kraft Singles 14.7-16 oz: $4.49 each
- I Can't Believe It's Not Butter 15-16 oz. or 8 oz. spray or Brummel & Brown Spread 15 oz: $3.89 each
Bakery and bread on sale:
- Fresh from Meijer Ultimate or Sugar Cookies 20 ct./17-26 oz: $6.29 each
- Simple Joys Sliced Iced Cake 14.1 oz: $4.99 each
- 8" German Chocolate Cake 40 oz: $9.99 each
- Sara Lee Bread 20 oz: $2.99 each
- Thomas' Bagels 6 ct./18-20 oz: $3.99 each
- Pepperidge Farm Goldfish Multipack 20-24 ct./18-20 oz: $8.99 each
- Pepperidge Farm Farmhouse Bread 22-24 oz. or Whole Grain Bread 24 oz: $3.79 each
- Pretzel Crisps 14 oz. Deli Dept. only: $5.89 each
- Pepperidge Farm Pirouette 13.5 oz: $5.99 each
- Meijer Breakfast Croissants or Biscuits 4 ct./14.2-17.9 oz: $6.49 each
- Meijer Frozen Texas Toast or Garlic Bread 10.5-16 oz: 3 for $1.99
- Entenmann's Little Bites or Mini Cakes 8.25-12.25 oz: $3.99 each
Pantry on sale:
- Rao's Pasta Sauce 15 or 24 oz: $5.99 each
- Kraft Mayo 30 oz: $2.99 each
- Gimme Seaweed Snacks 1.02-1.05 oz: $4.99 each
- Kind Protein Bars 6 ct./7.4-10.58 oz., Healthy Grains Clusters 11 oz. or Protein Max Granola 9 oz: $3.99 each
- Meijer Ground Coffee 24.2-30.5 oz. canister: $11.99 each
- Ghirardelli Brownie Mix 16-20 oz: $3.99 each
- Mott's Applesauce 12 ct./3.2 oz. or Fruit Smoothie Pouches 8 ct./4.2 oz: $6.99 each
- Brach's Candy Corn 20 oz: $4.99 each
- Hershey's Party Size Bagged Candy 23.8-39 oz: $14.99 each
- Twizzlers Licorice or Jolly Rancher Ropes 10-16 oz: $3.99 each
- Nerds Gummy Clusters or Trolli or Black Forest Gummies 18.5-28.8 oz: $7.49 each
- Halloween Snack Size Chocolate Bag 6.8-11.6 oz: $5.79 each
- Log Cabin Syrup 24 oz: $2.99 each
- Meijer Salsa 15.5 oz. or Queso 23 oz: $2.99 each
- Meijer BBQ Sauce 18 oz: $1.89 each
- Meijer Canned Vegetables 14.5-15.25 oz: $0.69 each
- Meijer Peanut Butter 28 oz. Creamy or crunchy: $2.99 each
- Meijer Purified Drinking Water 40 pk./16.9 oz. bottles: $3.99 each
- La Croix Sparkling Water 12 pk./12 oz. cans: $5.49 each
- oHy Sparkling Water 8 pk./12 oz. cans or FIJI Natural Artesian Water 6 pk./16.9 oz. bottles: $5.99 each
- Maison Perrier French Kiss Sparkling Juice Beverages 6 pk./11.15 oz. cans: $5.49 each
- vitaminwater 6 pk./16.9 oz. bottles or Clearly Canadian or Clearly Zero Sparkling Water Beverages 6 pk./12 oz. cans: $6.49 each
- V8 Splash 64 oz: $1.99 each
- Capri Sun 30 ct./6 oz. pouches: $8.99 each
- Monster Energy Drinks 12 pk./16 oz. cans or Bai Antioxidant Beverages 6 pk./14 oz. bottles or La Colombe Coffee Beverages 4 pk./9 oz. cans or NOS Original 12 pk./16 oz.: $21.99 each
- Glaceau vitaminwater 20 oz. bottle, BODYARMOR Sports Drink 16 oz. bottle or POWERADE 28 oz. bottle: $0.89 each
- Dasani Drinking Water 24 pk./16.9 oz. bottles: $3.49 each
- Coca-Cola Imports 4 pk./12 oz: $4.99 each
Frozen on sale:
- Totino's Frozen Pizza Rolls 100 ct./48.8 oz: $9.99 each
- Tombstone Frozen Pizza 17.2-27 oz: $4.49 each
- Protein Pints Ice Cream 16 oz: $2.99 each
- Snickers, Twix or Milky Way Ice Cream Bars 9.5-12 oz: $4.49 each
- Haagen-Dazs Ice Cream 9-14 oz: $3.99 each
- Nestlé Drumstick or Dipped Cones 5-20 ct./13.8-37.5 oz: $4.99 each
- Meijer Frozen Skillet Meals 20-21 oz: $2.99 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.
$32.44
for 2 people · $16.22 per person
📍 Disclaimer: Prices and availability are based on the Meijer weekly sales flyer for the week of September 09, 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 Meijer.