Meijer Gluten-Free Meal Plan
Switch dietary option for this week:
BUDGET RATIONALE
Why these meals: Every night this week features a different protein: pork loin on Monday, ground turkey on Tuesday, chicken thighs on Wednesday, ground beef on Thursday, and round steak on Friday, so nothing feels repetitive. One $2.49 bag of Yellow Onions or Whole Carrots covers the onions and carrots on Monday, Tuesday, Thursday, and Friday, and the four packs of Meijer Heat & Eat Rice ($5.56) go into Tuesday's turkey bowls and Thursday's chili. Because everything needs to stay gluten-free, check the labels on the rice, the chili beans, and the BBQ sauce while you're at the shelf. Monday's roast takes a little over an hour, so chop the potatoes and carrots the day before to keep the evening easy.
5-DAY MEAL PLAN
Monday
Meal: Roasted Boneless Pork Loin with Creamer Potatoes and Carrots
Description: Fresh from Meijer Whole Boneless Pork Loin is oven-roasted with Little Potato Company Creamer Potatoes and carrots until golden. Slice it thin and spoon the pan juices over the top.
Sale items used: Fresh from Meijer Whole Boneless Pork Loin, The Little Potato Company Creamer Potatoes, Yellow Onions or Whole Carrots
Prep time: 65 minutes
Serving note: 1.5 lb pork loin, 1 bag (1.5 lb) creamer potatoes, 1 lb carrots from the bag, 1 onion from the bag. Roast time runs slightly over an hour, so trim and chop the vegetables the day before.
Recipes:
- Pork Loin Roast
- Dutch Oven Pork Roast with Vegetables
- Pork Loin Roast with Potatoes and Carrots
Tuesday
Meal: Skillet Ground Turkey and Multicolor Pepper Rice Bowls
Description: Ground Turkey Roll is browned with sliced Multicolor Peppers and onion, then spooned over warmed Heat & Eat Rice. Finish with chopped tomatoes for freshness.
Sale items used: Meijer Ground Turkey Roll, Multicolor Peppers, Meijer Heat & Eat Rice, Yellow Onions or Whole Carrots, Wild Wonders or Angel Sweet Tomatoes
Prep time: 25 minutes
Serving note: 1 lb (16 oz.) ground turkey, 3 peppers, 1 onion from the bag, 1 pint tomatoes, 2 packs Heat & Eat Rice (17.6 oz. total, use only packs labeled gluten-free).
Recipes:
- One Pot Ground Turkey, Rice and Beans (Gluten-free)
- Gluten Free Ground Turkey Fried Rice Recipe
- Ground Turkey, Rice and Veggie Skillet
Wednesday
Meal: Pan-Seared Chicken Thighs with Maple Glaze and Steamfresh Vegetables
Description: Boneless skinless chicken thighs are pan-seared and glazed with Frederik's by Meijer 100% Pure Maple Syrup. Serve with steamed frozen vegetables and sliced apples on the side.
Sale items used: Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs, Frederik's by Meijer 100% Pure Maple Syrup, Birds Eye Steamfresh Frozen Vegetables, Locally Grown Gala, Fuji, McIntosh or Rave Apples
Prep time: 30 minutes
Serving note: 1.5 lb chicken thighs, 2 bags Steamfresh vegetables (about 20 oz. total), 3 lb bag apples (use 2 apples tonight and keep the rest for snacks), about 3 tbsp maple syrup from the 8.5 oz. bottle.
Recipes:
- Maple Dijon Sheet Pan Chicken Thighs with Veggies
- Maple Roasted Chicken Thighs with Veggies
- Maple Glazed Chicken Thighs Simple Recipe With Big Results
Thursday
Meal: Slow Chili Beef Bake Bowls with Avocado
Description: Meijer Ground Beef Roll is simmered with Bush's Chili Beans, Hunt's Tomatoes, onion, and chili spices into a hearty chili. Ladle it over rice and top with sliced Minis Avocados.
Sale items used: Meijer Ground Beef Roll, Bush's Chili Beans, Hunt's Tomatoes, Yellow Onions or Whole Carrots, Minis Avocados, Meijer Heat & Eat Rice
Prep time: 40 minutes
Serving note: 1 lb (16 oz.) ground beef, 2 cans chili beans (confirm gluten-free label), 1 can Hunt's Tomatoes, 1 onion from the bag, 3 avocados from the 6 ct. bag, 2 packs Heat & Eat Rice (17.6 oz. total).
Recipes:
- Gluten-Free Slow Cooker Beef Chili
- Gluten Free Chili
- Crock Pot Gluten Free Chili
Friday
Meal: Pan-Seared Round Steak with BBQ Glaze and Roasted Carrots
Description: Certified Angus Beef Round Roast or Steak is seared, sliced thin against the grain, and brushed with Kraft BBQ Sauce. Serve with oven-roasted carrots.
Sale items used: Certified Angus Beef Round Roast or Steak, Kraft BBQ Sauce or Bullseye BBQ Sauce, Yellow Onions or Whole Carrots
Prep time: 35 minutes
Serving note: 1.5 lb round steak, about 1 lb carrots and 1 onion from the bag, about 1/2 cup BBQ sauce (confirm gluten-free label). Marinate in the morning for more tender slices.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh from Meijer Whole Boneless Pork Loin (1.5 lbs): $2.99
- The Little Potato Company Creamer Potatoes (x1 bag): $3.29
- Yellow Onions or Whole Carrots (x1 bag): $2.49
- Meijer Ground Turkey Roll (x1): $2.99
- Multicolor Peppers (x1 pack): $2.99
- Meijer Heat & Eat Rice (x4): $5.56
- Wild Wonders or Angel Sweet Tomatoes (x1 pint): $2.99
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs (1.5 lbs): $4.79
- Frederik's by Meijer 100% Pure Maple Syrup (x1): $5.99
- Birds Eye Steamfresh Frozen Vegetables (x2): $0.48
- Locally Grown Gala, Fuji, McIntosh or Rave Apples (x1 bag): $2.99
- Meijer Ground Beef Roll (x1): $5.99
- Bush's Chili Beans, Hunt's Tomatoes, Rotel Tomatoes, or Del Monte Canned Vegetables (x3 cans): $0.94
- Minis Avocados (x1 bag): $2.99
- Certified Angus Beef Round Roast or Steak (1.5 lbs): $10.49
- Kraft BBQ Sauce or Bullseye BBQ Sauce (x1): $1.49
Pantry staples needed:
- Olive or vegetable oil
- Salt and black pepper
- Chili powder, cumin, garlic powder, paprika
- Fresh garlic
- Gluten-free tamari or broth (optional, for pan juices)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Certified Angus Beef Top Sirloin Steak: $9.99/lb
- Certified Angus Beef 90% Lean Ground Sirloin: $8.29/lb
- Fresh from Meijer Pork Loin Chops Boneless: $3.49/lb
- Fresh from Meijer Whole Boneless Pork Loin: $1.99/lb
- Meijer Meatballs: $5.99 for 20-32 oz. Frozen
- Johnsonville Smoked Sausage Ropes or Breakfast Sausage: $2.99 each, Buy 2 Get 1 Free
- Fresh from Meijer Seasoned Atlantic Salmon Portions: $8.99 for 9 oz.
- Fresh from Meijer Whole Pork Shoulder Butt Roasts: $12.49 each
- Meijer Ground Turkey Roll: $2.99 for 16 oz.
- Meijer Ground Beef Roll: $5.99 for 16 oz.
- Meijer Breakfast Sausage Roll: $2.99 for 16 oz.
- Eckrich Meat Franks: $3.99 each, Buy 1 Get 1 Free
- Schweid & Sons Certified Angus Beef Patties: $10.99 for 4 ct./21.2 oz. pkg.
- Certified Angus Beef Round Roast or Steak: $6.99/lb
- Fresh from Meijer Marinated Pork Tenderloin or Filet: $5.99 for 18.4-22 oz.
- Fresh from Meijer Family Pack Boneless Skinless Chicken Thighs: $3.19/lb
- Hormel Black Label or Natural Choice Bacon: $3.99 each, Buy 1 Get 1 Free
- Frederik's by Meijer Ham, Chicken or Turkey: $9.99/lb
- Frederik's by Meijer Cheese: $6.99/lb
Deli and prepared on sale:
- Panera Bread Soup: $4.99 for 16 oz. Deli Dept. only
Produce on sale:
- Locally Grown Gala, Fuji, McIntosh or Rave Apples: $2.99 for 3 lb. bag
- California Red Seedless Grapes: $1.99/lb
- Multicolor Peppers: $2.99 for 3 ct.
- Wild Wonders or Angel Sweet Tomatoes: $2.99 for Pint
- Yellow Onions or Whole Carrots: $2.49 for 3 lb. bag
- Mini Orange and White Pumpkins: $3.50 for 6 ct. bag
- Fresh from Meijer Apple Cider: $3.50 for Half Gallon
- Pie Pumpkins: $2.00 for 3 ct.
- Minis Avocados: $2.99 for 6 ct. bag
- Organic Avocados: $4.29 for 4 ct. bag
- The Little Potato Company Creamer Potatoes: $3.29 for 1.5 lb. bag
- Pop Its Tiny Cucumbers: $5.99 for 1.5 lbs.
- Organic Campari Tomatoes: $4.49 for 12 oz.
- Navel Oranges: $4.89 for 4 lb. bag
- Earthbound Farms Organic Salads: $3.00 for 4-7 oz.
Dairy and eggs on sale:
- Kraft Singles: $2.99 for 10.7-12 oz.
- Country Crock Spread or Drizzle & Sizzle: $2.99 for 15 oz. or 14.3 oz.
- Kraft Philadelphia Soft Cream Cheese: $3.49 for 7-8 oz.
- Tillamook Chunk, Shredded, Sliced or Cream Cheese: $3.50 for 6-8 oz.
- Simply or Minute Maid Drinks or Gold Peak Tea: $1.99 for 52 oz.
- Simply Juice: $4.00 for 2 for 46-52 oz.
- Silk Almondmilk: $2.79 for 64 oz. Refrigerated
- Starbucks Iced Coffee: $4.00 for 2 for 40-48 oz.
- Nestlé Refrigerated Cookie Dough: $3.50 for 2 for 14-16.5 oz.
- Coffee mate Creamer, Coffee mate Natural Bliss Creamers, International Delight Flavored Creamers, or Cold Foam Creamers: $3.50 for 2 for 32 oz. or 24-28 oz. or 14 oz.
- Starbucks Creamers: $4.00 for 2 for 24 or 28 oz. Refrigerated
- Kraft Philadelphia Whipped Cream Cheese: $3.89 for 7.5-8 oz.
- Kraft Singles American Cheese Slices: $5.99 for 32 ct./24 oz.
Bakery and bread on sale:
- Fresh from Meijer Ultimate or Sugar Cookies: $6.29 for 20 ct./17-26 oz.
- Fresh from Meijer Strip Danish, Donut Holes, Gems or 6 Ct. Cake Donuts: $3.79 for 10-16 oz.
- Fresh from Meijer 8" Single Layer Carrot Cake: $9.99 for 28 oz.
- Ball Park Buns: $2.50 for 2 for 8 ct./12-16 oz.
- Frederik's by Meijer Liege Waffles: $4.00 for 2 for 4 ct./9.1 oz.
Pantry on sale:
- Ken's Dressing: $3.99 for 24 oz.
- Barilla Pasta: $1.33 for 3 for 12-16 oz.
- Nestlé Toll House Morsels: $4.00 for 2 for 10-12 oz.
- Bush's Chili Beans, Hunt's Tomatoes, Rotel Tomatoes, or Del Monte Canned Vegetables: $1.25 for 4 for 14.5-16 oz. or 10 oz. or 14.5-15.25 oz.
- Meijer Potato Chips, Tortilla Chips, Corn Chips, Pretzels, Cheese Puffs or Curls: $2.00 for 3 for 7.75 oz. or 10-13 oz. or 10 oz. or 10-16 oz. or 5-8 oz.
- Ice Mountain Natural Spring Water: $4.99 for 24 pk./16.9 oz. bottles
- Coca-Cola, Pepsi or Dr Pepper Products: $2.50 for 2 for 2 liter
- M&M's or Mars Party Size Bagged Candy: $14.99 when you buy 2 or more for 30.18-42 oz.
- Coca-Cola, Pepsi, 7UP or Dr Pepper Products: $12.49 for 24 pk./12 oz. cans
- Kellogg's Raisin Bran, Frosted Flakes or Special K Cereal: $1.99 for 11.2-12.9 oz. box
- Mott's Applesauce: $2.50 for 2 for 6 ct./3.9-4 oz. cups or 23-24 oz. jar
- Kellogg's Pop-Tarts: $1.99 for 12 ct./20.3 oz.
- Krusteaz Muffin, Cake or Quick Bread Mixes: $2.50 for 2 for 15-21 oz.
- Quaker Instant Premium Oatmeal: $3.99 for 6-8 ct./8.4-13.1 oz.
- Betty Crocker Pouch Cookie Mixes or Delights Brownie Mixes: $3.00 for 2 for 10.25-17.9 oz. or 16.47-19.1 oz.
- Nature Valley Granola Bars or Betty Crocker Fruit Snacks: $5.49 for 10-12 ct./12.4-17.88 oz. or 12-20 ct./9-10.2 oz.
- Donut Shop, McCafé, Caribou or Green Mountain K-Cups: $5.99 for 8-10 ct.
- Bigelow Tea: $3.00 for 2 for 18-20 ct.
- Bush's Baked Beans or Grillin' Beans: $1.25 for 4 for 27.5-28 oz. or 21.7-22 oz.
- Randall Deluxe Beans: $4.19 for 48 oz.
- Meijer Heat & Eat Rice: $1.39 for 8.8 oz.
- Kraft Grated Cheese: $3.99 for 8 oz.
- Campbell's Chunky Soup: $1.25 for 4 for 18.6-19 oz.
- Kettle & Fire Bone Broth: $8.99 for 32 oz.
- Tasty Bite Rice or Entrée: $2.89 for 8.8 oz. or 10 oz.
- Ragu Pasta Sauces: $1.50 for 4 for 16-24 oz.
- Fiesta Grande Tortilla Chips or Salsa: $4.99 for 14-16 oz.
- Pace Salsa or Picante, Nacho Sauce, or Queso Bowl: $2.49 for 16 oz. or 22 oz. or 11 oz.
- La Banderita Flour Taco Tortillas: $4.00 for 2 for 10 ct./16 oz.
- Meijer Salad Dressing: $2.00 for 2 for 16 oz.
- Frank's RedHot Sauce: $3.50 for 2 for 12 oz.
- Hellmann's Mayo Squeeze or Flavored Mayo: $4.00 for 2 for 11.5 oz.
- Kraft Easy Mac or Velveeta Shells & Cheese: $3.99 for 2-4 pk./7.6-10 oz. cups
- Kraft Mac & Cheese: $3.99 for 4-5 ct./22-36.25 oz.
- Kraft Deluxe or Velveeta Macaroni & Cheese: $1.49 for 9.4-14 oz.
- Kraft Power Mac and Cheese Dinner: $1.99 for 7.25-7.3 oz.
- Velveeta Cheese, Classico Pasta Sauce or Creamy Alfredo Pasta Sauce: $7.49 for 32 oz. or 15-24 oz.
- Oscar Mayer Lunchables with Drink: $2.50 for 2 for 8.9-10.7 oz.
- Claussen Pickles: $4.00 for 2 for 20-32 oz.
- Oscar Mayer Beef Bologna: $5.99 for 16 oz.
- Maxwell House Ground Coffee: $11.99 for 23-30 oz.
- Kool-Aid Jammers: $1.00 for 2 for 10 ct./6 oz. drink pouches
- Crystal Light On-The-Go Drink Mixes: $3.00 for 2 for .7-1.5 oz.
- Oscar Mayer Fully Cooked Bacon: $3.00 for 2 for 4 pk./12.5-15.5 oz.
- Jell-O Pudding, Gelatin or Temptations: $3.00 for 2 for 2.52 oz. or 4 pk./12.5-15.5 oz.
- Taco Bell Dinner Kits, Flavored Shells or Taco Sauces: $1.00 BOGO
- Heinz Ketchup Easy Squeeze or Simply Ketchup: $3.99 for 32 oz. or 19 oz.
- Heinz Relish or Yellow Mustard: $1.99 for 12.7 oz. or 20 oz.
- Kraft BBQ Sauce or Bullseye BBQ Sauce: $1.49 for 17.5-18 oz. or 18 oz.
- Heinz Flavor Tour Sauce: $2.99 for 8-10 oz.
- Halloween Trick or Treat Non-Chocolate Bagged Candy: $4.49 for 6-18 oz.
- Halloween Snack Size Bagged Chocolate: $5.79 for 6.8-11.6 oz.
- Twizzlers Licorice or Jolly Rancher Ropes: $3.99 for 10-16 oz.
- Wonderful Pistachios: $8.59 for 14-16 oz.
- Brach's Candy Corn: $4.99 for 20 oz.
- Hershey's King Size Candy Singles: $2.50 for 2 for 2.2-5 oz.
- Dove Large Bag Chocolate: $8.99 for 12.67-14.08 oz.
- Little Debbie Family Packs: $2.50 for 2 for 7.74-16.2 oz.
- Doritos, Cheetos, Ruffles, Tostitos Tortilla Chips or Dips or Salsas: $3.00 for 3 for 9-10.75 oz. or 7.5-8.5 oz. or 8-8.5 oz. or 9-12 oz. or 15-15.5 oz.
- Pringles: $2.33 for 3 for 6.84-7.16 oz.
- Pepperidge Farm Goldfish Bulk or multipack: $2.67 for 3 for 24.3-27.3 oz. or 20-24 ct./18-20 oz.
- Meijer Fudge Cookies or Crackers: $2.50 for 2 for 8.5-13 oz. or 7.5-16 oz.
- Oreo Cookies or Chips Ahoy Cookies: $3.50 for 2 for 8-18.71 oz. or 9.31-19.5 oz.
- Ball Park Buns: $2.50 for 2 for 8 ct./12-16 oz.
- Jack Link's Jerky: $9.99 for 8 oz.
- Tate's Cookies: $4.99 for 4.6-8 oz.
- V8 Vegetable Juice or V-Fusion: $2.99 for 46 oz.
- Faygo Pop: $1.00 for 2 for 8 pk./12 oz. cans
- Protein2o Infused Water: $1.00 for 2 for 16-16.9 oz. bottle
- Monster or Reign Energy Drinks: $2.33 for 3 for 15.5-16 oz. can or 16 oz. can
- Bloom Energy or Cafe Bustelo Coffee Beverages: $2.50 for 2 for 12 oz. can or 11 oz. can
- Glaceau smartwater or Eternal Naturally Alkaline Spring Water: $5.99 for 6 pk./16.9 oz. bottles or 6 pk./20.2 oz. bottles
- Java Monster Coffee + Energy Drinks or Propel Electrolyte Water Beverages: $8.99 for 4 pk./11 oz. or 12 pk./16.9 oz.
- Frederik's by Meijer Salsa: $2.99 for 16 oz.
- Frederik's by Meijer Asian or Hispanic Cooking Sauce: $2.99 for 9-12 oz.
- Frederik's by Meijer Salad Dressing, Marinade or Wing Sauce: $3.49 for 12 oz.
- Frederik's by Meijer San Marzano Style Tomatoes or Passata: $2.99 for 28 oz. or 24 oz.
- Frederik's by Meijer 100% Pure Maple Syrup: $5.99 for 8.5 oz.
Frozen on sale:
- DiGiorno Rising Crust, Hand Tossed, Wood Fired or Pizzeria Thin Frozen Pizza: $4.99 for 14-32.5 oz.
- Stouffer's Frozen Meals or Lean Cuisine Frozen Meals: $2.50 for 4 for 8-12.87 oz. or 5-11.5 oz.
- Purple Cow Ice Cream or Frozen Yogurt: $2.99 for 48 oz.
- Chobani Greek Yogurt: $3.99 for 4 pk./5.3 oz.
- Birds Eye Voila! Frozen Meal or Bertolli Frozen Skillet Meal: $5.99 for 35-42 oz. or 22-24 oz.
- On-Cor Family Meals or Banquet Multi-Serve Frozen Meals: $4.00 for 3 for 24-28 oz. or 9-28 oz.
- Meijer Frozen Pizza: $3.00 for 3 for 14.5-16.9 oz.
- Smucker's Uncrustables: $4.00 for 2 for 4 pk./7.2-8 oz.
- Birds Eye Steamfresh Frozen Vegetables: $1.20 for 5 for 10-10.8 oz.
- Ore-Ida Frozen Potatoes: $4.50 for 2 for 19-32 oz.
- Outshine Fruit Bars or Frollies Ice Pops: $2.99 for 10.8-16.5 oz. or 6 ct./15 oz.
- Ben & Jerry's Ice Cream or Talenti Gelato or Sorbetto: $4.00 for 2 for 8-16 oz. or 10.3-16 oz.
- Meijer Frozen Appetizers: $7.99 for 26-28 oz.
- Perdue Frozen Prepared Chicken or Yummy Frozen Chicken: $4.99 for 18-29 oz. or 18-21 oz.
🛒 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.
$59.45
for 4 people · $14.86 per person
📍 Disclaimer: Prices and availability are based on the Meijer 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 Meijer.