Piggly Wiggly Gluten-Free Meal Plan
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BUDGET RATIONALE
Why these meals: This week at Piggly Wiggly you get a different protein every night: fryer leg quarters on Monday, country style pork ribs on Tuesday, tilapia on Wednesday, smoked sausage on Thursday and ground turkey on Friday. The chicken is only $2.37 for 3 lbs, and the 10 lb bag of Idaho potatoes at $2.99 covers both Monday's roast and Thursday's skillet hash. One 3 lb bag of onions flavors four of the five dinners, and the two Ben's rice pouches split neatly between Tuesday's rice bowls and Friday's stuffed tomatoes. Everything is built to be gluten-free, so just check the smoked sausage label before Thursday, and if you season Tuesday's pork with soy-style flavor, use gluten-free tamari.
5-DAY MEAL PLAN
Monday
Meal: Oven-Roasted Fryer Leg Quarters with Roasted Idaho Potatoes
Description: Fresh Fryer Leg Quarters are roasted until the skin is crisp, alongside chunks of Idaho potato and onion. Simple, hearty, and very low cost.
Sale items used: Fresh Fryer Leg Quarters, Green Giant Idaho Potatoes (10 lb bag), Medium Yellow Onions (3 lb bag)
Prep time: 60 minutes
Serving note: 3 lbs Fresh Fryer Leg Quarters, 2 lbs potatoes (from the 10 lb bag), 1 onion (from the 3 lb bag). Roast at 425F for about 50 minutes. Season with salt, pepper, paprika and oil.
Recipes:
- Lemon Baked Chicken Leg Quarters with Crispy Potatoes
- Crispy Roasted Chicken Leg Quarters for Two
- Baked Chicken Leg Quarters
Tuesday
Meal: Slow-Simmered Country Style Pork Rib and Onion Rice Bowls
Description: Boneless country style pork ribs are braised in a covered pot with onion and garlic until tender, then served over Ben's Ready Rice Pouches. Pan juices are spooned over the top.
Sale items used: Family Pack Fresh Boneless Country Style Pork Ribs, Ben's Ready Rice Pouches, Medium Yellow Onions (3 lb bag)
Prep time: 55 minutes
Serving note: 2 lbs Country Style Pork Ribs, 2 Ben's Ready Rice Pouches (one 2 for $4.00 deal), 1 onion (from the 3 lb bag). Use gluten-free tamari or just salt, pepper and paprika for seasoning, no soy sauce.
Recipes:
- Country-Style Ribs & Rice
- Slow Cooker Country Style Ribs
- Country Style Pork Ribs
Wednesday
Meal: Pan-Seared Tilapia with Sauteed Mushrooms and Garden Salad
Description: Sea Best Frozen Fresh Tilapia Fillets are seared in a skillet in oil until golden, then topped with garlicky sauteed Whole White Mushrooms. Served with Dole Garden Salad on the side.
Sale items used: Sea Best Frozen Fresh Tilapia Fillets, Whole White Mushrooms, Dole Garden Salad
Prep time: 25 minutes
Serving note: 1.5 lbs Tilapia Fillets (thawed), 1 pack Whole White Mushrooms (from the 2 for $4.00 deal), 1 Dole Garden Salad (from the 2 for $3.00 deal). Dress with oil, lemon juice, salt and pepper.
Recipes:
- Pan-Seared Tilapia Fillets (Gluten-Free)
- Pan Seared Tilapia
- The Best Sautéed Mushrooms {with Butter + Garlic} - Little Pine Kitchen
Thursday
Meal: Smoked Sausage and Potato Skillet Hash
Description: Sliced Carolina Pride Smoked Sausage is browned in a big skillet with diced Idaho potatoes and onion until crisp at the edges. Topped with a dollop of Mayfield Sour Cream.
Sale items used: Carolina Pride Smoked Sausage or Cocktail Smokies, Green Giant Idaho Potatoes (10 lb bag), Medium Yellow Onions (3 lb bag), Mayfield Sour Cream
Prep time: 35 minutes
Serving note: 1 pack Carolina Pride Smoked Sausage (from the 2 for $6.00 deal, check the label for gluten-free), 2 lbs potatoes (from the 10 lb bag), 1 onion (from the 3 lb bag), 1 Mayfield Sour Cream.
Recipes:
- Sausage and Potato Skillet (Hash)
- Smoked Sausage Hash
- Sausage, Pepper and Mushroom Hash
Friday
Meal: Ground Turkey Stuffed Beefsteak Tomatoes with Rice
Description: Beefsteak Tomatoes are hollowed and filled with browned Butterfly Fresh 93% Lean Ground Turkey, onion and rice, then baked until tender and topped with Kraft Shreds or Chunks cheese. Served with sliced avocado.
Sale items used: Butterfly Fresh 93% Lean Ground Turkey, Beefsteak Tomatoes, Ben's Ready Rice Pouches, Medium Yellow Onions (3 lb bag), Kraft Shreds or Chunks, Avocados
Prep time: 50 minutes
Serving note: 1 pack Ground Turkey (assumed 1 lb), 2 lbs Beefsteak Tomatoes (about 4 large), 1 Ben's Ready Rice Pouch (the second pouch from the 2 for $4.00 deal), 1 onion (from the 3 lb bag), 1 Kraft Shreds or Chunks (shreds), 3 Avocados (3 for $2.00 deal).
Recipes:
- Turkey Stuffed "Beefsteak" Tomatoes
- Ground Turkey Stuffed Peppers (Gluten Free + Healthy)
- Gluten-Free Spanish Rice Baked Stuffed Tomatoes
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Fryer Leg Quarters (3 lbs): $2.37
- Family Pack Fresh Boneless Country Style Pork Ribs (2 lbs): $4.38
- Sea Best Frozen Fresh Tilapia Fillets (1.5 lbs): $7.19
- Carolina Pride Smoked Sausage or Cocktail Smokies (x2 packs, 2 for $6.00 deal): $6.00
- Butterfly Fresh 93% Lean Ground Turkey (x1): $5.99
- Green Giant Idaho Potatoes (10 lb bag) (x1): $2.99
- Medium Yellow Onions (3 lb bag) (x1): $1.99
- Whole White Mushrooms (x2 packs, 2 for $4.00 deal): $4.00
- Dole Garden Salad (x2 packs, 2 for $3.00 deal): $3.00
- Beefsteak Tomatoes (2 lbs): $2.58
- Avocados (x3, 3 for $2.00 deal): $2.00
- Ben's Ready Rice Pouches (x2, 2 for $4.00 deal): $4.00
- Mayfield Sour Cream (x1): $1.99
- Kraft Shreds or Chunks (x1): $1.99
Pantry staples needed:
- Cooking oil, salt, pepper, paprika, garlic, lemon juice, gluten-free tamari (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- USDA Choice Black Canyon Angus Boneless Beef Shoulder Roast: $5.99/lb
- Bar-S Franks, Hot Dogs or Sliced Bologna: $0.88 each
- Tyson Individually Fresh Frozen Boneless Skinless Chicken Breast or Tenderloins: $5.99 each
- Family Pack Fresh Boneless Country Style Pork Ribs: $2.19/lb
- Family Pack Fresh Boneless Sirloin Pork Chops: $2.19/lb
- Family Pack Fresh Ground Chuck: $4.99/lb
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Top Sirloin Steaks: $7.99/lb
- Cacique Beef or Pork Chorizo: $1.00 each
- USDA Choice Black Canyon Angus Family Pack Boneless Beef Stew Meat: $6.59/lb
- USDA Choice Black Canyon Angus Boneless Beef Ribs: $9.99/lb
- Family Pack Fresh Ground Chuck Patties: $5.49/lb
- Family Pack Fresh Tenderized Boneless Sirloin Pork Chops: $2.39/lb
- Family Pack Fresh Pork Cutlets: $2.99/lb
- Fresh Fryer Leg Quarters: $0.79/lb
- Soules Kitchen Fully Cooked Chicken Fajita Meat: 2 for $4.00
- Curly's BBQ: $4.99 each
- Land O'Frost Premium Sliced Lunch Meats: $5.99 each
- Carolina Pride Smoked Sausage or Cocktail Smokies: 2 for $6.00
- Oscar Mayer Econowell Lunch Meats: $3.99 each
- Fresh USDA Choice Black Canyon Angus Family Pack Boneless Beef Shoulder Steaks: $5.99/lb
- Family Pack Fresh Breakfast Thin Sirloin Pork Chops: $2.39/lb
- Butterfly Fresh 93% Lean Ground Turkey: $5.99 each
- Oscar Mayer Bacon: $3.99 each
- Bob Evans Family Pack Side Dishes: $3.99 each
- Tyson Frozen Fully Cooked Chicken Nuggets, Patties or Popcorn Chicken: $4.99 each
- Oscar Mayer Deli Fresh Lunch Meats or Carving Board Strips: $3.49 each
- Oscar Mayer Stack Pack Bologna or Cotto Salami: $2.79 each
- Wright Brand Sliced Bacon: $11.99 each
- Wampler Farms Pork Sausage Rolls, Patties, Links or Taco Meat: 2 for $7.00
- Wampler Farms Pork Sausage Patties: $6.99 each
- Tennessee Pride Breakfast Sandwiches: $9.99 each
- Sea Best Frozen Fresh Tilapia Fillets: $4.79/lb
- Sea Best Fresh Frozen Fully Cooked Shrimp: $4.99 each
- Hormel Sliced Pepperoni: $2.99 each
- Cacique Queso Fresco: 2 for $5.00
- Tyson 8-Piece Fried Chicken: $9.99 each
- Tyson 8-Piece Fried Chicken w/2 Homemade sides: $14.99 each
- Kretschmar Chicken Breast (sliced to order): $7.99/lb
- Kretschmar Off The Bone Ham (sliced to order): $5.99/lb
Deli and prepared on sale:
- Cacique Mexicana Crema: 2 for $5.00
- German Potato Salad: $2.99/lb
- Kretschmar Cheese (sliced to order): $4.99/lb
- Old Wisconsin Party Trays: $12.99 each
- Pagoda Bibigo or Pagoda Wontons or Egg Rolls: $4.99 each
- Fresh Dough Pizza: $10.99 each
Produce on sale:
- Green Giant Idaho Potatoes (10 lb bag): $2.99 each
- Blueberries, Blackberries or Raspberries: 2 for $5.00
- Red or Green Seedless Grapes: $1.99/lb
- Avocados: 3 for $2.00
- Beefsteak Tomatoes: $1.29/lb
- Jack-O-Lantern Pumpkins: 2 for $10.00
- Medium Yellow Onions (3 lb bag): $1.99 each
- Whole White Mushrooms: 2 for $4.00
- Dole Garden Salad: 2 for $3.00
- Red Delicious, Gold Delicious, McIntosh or Gala Apples (3 lb bag): $3.49 each
Dairy and eggs on sale:
- Kraft Shreds or Chunks: $1.99 each
- Philadelphia Cream Cheese: $2.49 each
- Philadelphia Cheesecake Crumbles: $3.49 each
- Kraft Singles: $2.99 each
- Kraft Cracker Cut or Cheese Cubes: $2.69 each
- Velveeta Loaf: $6.99 each
- Velveeta Shreds: $1.89 each
- Chobani Yogurt: $2.99 each
- Danimals Yogurt Drinks: $5.99 each
- Fairlife Milk: $5.49 each
- Borden Cheese Shreds: $6.99 each
- Mayfield Sour Cream: $1.99 each
- Mayfield French Onion Dip: 2 for $5.00
- Jell-O Gelatin or Pudding: $1.99 each
Bakery and bread on sale:
- The Father's Table Cake Rolls: $5.49 each
- Café Valley Muffins: $4.49 each
- Ozark Hearth Texas Toast: $3.49 each
- Two Bite Double Chocolate Brownies: $4.49 each
- Clyde's Variety Pack Donuts: $4.99 each
- Toufayan Bagels: $2.89 each
- Rich's Cookies & Creme Cake: $12.99 each
- White Lily Frozen Biscuits: $4.49 each
- Edwards Dessert Pies: $4.99 each
Pantry on sale:
- Campbell's Chunky Soup: $1.99 each
- Ben's Ready Rice Pouches: 2 for $4.00
- Post Pebbles or Honey Bunches of Oats Cereal: $2.99 each
- Kellogg's Bag Cereal: $4.99 each
- General Mills Cereals: $1.49 each
- Kraft Restaurant Mac & Cheese: $2.49 each
- Betty Crocker Cake, Brownie, Cookie Mix or Frosting: $0.99 each
- Kraft Mayonnaise: $3.99 each
- Kraft Miracle Whip: $4.49 each
- Maxwell House K-Cups or Coffee: $6.49 each
- Oikos Shakes: $8.99 each
- Heinz Ketchup: $3.99 each
- Classico Pasta Sauce: $2.49 each
- Kool-Aid Bursts: $0.99 each
- Nature Valley or Fiber One Bars: $2.49 each
- Kraft Deluxe or Velveeta Mac & Cheese: $1.99 each
- Gevalia Ground Coffee or K-Cups: $7.49 each
- Kool-Aid Jammers: $1.99 each
- Maxwell House Ground Coffee: $11.99 each
- Kraft Salad Dressing: $1.99 each
- Vlasic Pickle Balls: $2.49 each
- Dolly Parton's Cake Mix: $1.49 each
- StarKist Chunk Light Tuna: $2.39 each
- Kraft Blue Box Mac & Cheese: $3.99 each
- Nesquik Powder Chocolate Drink Mix: $5.99 each
- Bertolli Olive Oil: $5.99 each
- Jolly Time Popcorn: $2.99 each
- Fatty Meat Sticks Minis: $5.99 each
- Creamette or Ronco Pasta: 10 for $10.00
- Mueller's or San Giorgio Pasta: 10 for $10.00
- Kellogg's Cereal: 10 for $10.00
- Campbell's Chunky Homestyle Bowls: $2.19 each
- Annie's Macaroni & Cheese Cups: $4.99 each
- Mueller's, Ronco or Creamette Egg Noodles: 2 for $4.00
- Mrs. Weiss' Egg Noodles: 2 for $5.00
- No Yolks or Light 'n Fluffy Egg Noodles: 2 for $4.00
- Hormel Chili With or Without Beans: 2 for $5.00
- V8 Tomato, Vegetable or Fusion Juice: 2 for $6.00
- Best Choice Water: 2 for $7.00
- Nabisco Family Size Crackers or Cookies: $4.99 each
- Dolly Parton's Pancake Mix or Syrup: 2 for $7.00
- Kraft Caramels or Caramel Bits: 2 for $5.00
- Bubly Sparkling Water: $3.89 each
- Cascadian Farm Organic Cereal or Granola: $3.99 each
- Pure Life Water: $4.49 each
- Nutri Grain Bars or Rice Krispies Treat Bars: $4.99 each
- Cheez-It Crackers: $3.49 each
- LouAna Vegetable or Canola Oil: $4.99 each
- Jet Puffed Marshmallows: 2 for $5.00
- David Sunflower Seeds: $1.79 each
- Slim Jim Giant Meat Sticks: 4 for $5.00
- Jiffy Corn Muffin Mix: $4.29 each
- Welch's Grape Juice: $3.49 each
- Simply Orange Juice: $6.99 each
- La Preferida Tamales: $1.79 each
- El Yucateco Habanero Sauce: 2 for $5.00
- Avocare Avocado Oil: $13.99 each
- Starbucks or Natural Bliss Creamer: 2 for $10.00
Frozen on sale:
- Mayfield Ice Cream: $3.99 each
- Mayfield Ice Cream, Krunch Bars or Sandwiches: $2.99 each
- Little Debbie Big Pack Snacks: $3.99 each
- Ore-Ida Frozen Potatoes, Hash Browns, or Tater Tots: $2.99 each
- Jack's Pizza: 3 for $9.00
- Totino's Ultimate Pizza: $1.49 each
- Bagel Bites Rolled Pizza: $4.49 each
- Birds Eye Voila! Beef, Shrimp or Chicken Entrées: $2.99 each
- Marie Callender's or Dolly Parton's Family Size Lasagna or Mac & Cheese: $13.99 each
- Smart Ones Frozen Entrées: $0.99 each
- Delimex Burrito Bowls: $2.49 each
- Devour Frozen Entrées or Big Bowls: $2.49 each
- Freschetta Pizza: $3.99 each
- Nestlé Toll House Cookie Dough: $3.99 each
- Rana Lasagna Meals: $8.99 each
- Banquet Boneless Chicken: $4.99 each
- TGI Fridays Frozen Appetizers: $3.49 each
- PictSweet Roasting, Skillet, or Air Fryer Vegetables: 2 for $6.00
- Michelina's Entrées: 4 for $5.00
- Marie Callender's Bowls or Small Pot Pies: 2 for $6.00
- Rana Take Home Meals: $7.99 each
- Birds Eye Premium Vegetables: $4.29 each
- Innovasian Cuisine Frozen Entrées: $5.99 each
- Eggo Protein Pancakes or Waffles: 2 for $8.00
- Farm Rich French Toast Sticks: $2.99 each
- Pillsbury Cookies, Pizza Dough or Pull Apart Bread: $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.
$50.47
for 4 people · $12.62 per person
📍 Disclaimer: Prices and availability are based on the Piggly Wiggly 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 Piggly Wiggly.