Publix Gluten-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared GreenWise Ground Chicken Lettuce-Free Rice Bowl with Broccoli and Baby Bella Mushrooms
Description: Seasoned ground chicken is browned in a hot skillet and served over fluffy white rice alongside tender broccoli florets and sauteed baby bella mushrooms. This satisfying bowl is naturally gluten-free and comes together quickly for a weeknight-friendly dinner for one.
Sale items used: GreenWise Ground Chicken (16-oz tray, $3.99), Publix Baby Bella Mushrooms (2 for $4.00), Broccoli (2 for $6.00)
Prep time: 25 minutes
Serving note: Use approximately 6 oz of ground chicken for one serving, storing the remaining 10 oz in the fridge for another use this week. Use half of one 8-oz pkg of sliced baby bella mushrooms and half of one broccoli bunch. Cook about 1/2 cup dry white rice from your pantry.
Recipes:
- Chinese Ground Chicken Bowl
- Chicken Broccoli Rice Casserole (Gluten free)
Tuesday
Meal: Oven-Roasted Publix Pork Picnic Half with Sweet Corn and Green Beans
Description: A manageable portion of pork picnic is seasoned with garlic, salt, and pepper, then slow-roasted in the oven until tender and juicy. It is served alongside sweet roasted corn on the cob and crisp steamed green beans for a hearty, gluten-free plate.
Sale items used: Publix Pork Picnic Half ($2.49/lb), Bulk Sweet Corn (5 for $3.00), Publix Green Beans (1-lb bag, $2.99)
Prep time: 30 minutes active, approximately 2.5 to 3 hours total roasting time - make-ahead tip: roast on Sunday evening and reheat Tuesday, or start the roast early in the afternoon.
Serving note: Purchase approximately 1.5 lbs of pork picnic for one person, yielding generous leftovers. Estimated cost at $2.49/lb for 1.5 lbs is $3.74. Buy 1 ear of corn at $0.60 (1/5 of the 5 for $3.00 deal) and use about 1/3 of the 1-lb green bean bag.
Recipes:
- Roasted Pork Loin with Green Beans Recipe
- Tender Oven Roasted Pulled Pork (Gluten Free)
Wednesday
Meal: Skillet-Seared Perdue Boneless Skinless Chicken Breasts with Balsamic Mushrooms and Fresh Attitude Baby Spinach Salad
Description: A single chicken breast is seared in a hot skillet until golden, then topped with mushrooms deglazed in GreenWise Organic Balsamic Vinegar for a rich, savory finish. A simple fresh baby spinach salad dressed with olive oil and a splash of balsamic rounds out this elegant gluten-free meal.
Sale items used: Perdue Boneless Skinless Chicken Breasts ($4.49/lb), Publix Baby Bella Mushrooms (2 for $4.00, second pkg from Monday purchase), GreenWise Organic Balsamic Vinegar (12.7-oz bot, $4.79), Fresh Attitude Salads Baby Spinach (2 for $6.00)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of chicken breast for one serving, estimated cost at $4.49/lb is $2.25. Use the second 8-oz pkg of baby bella mushrooms purchased Monday. Use 1 pkg of Fresh Attitude Baby Spinach (half of the 2 for $6.00 deal, buying both at $6.00 total and saving the second for Friday).
Recipes:
- Balsamic Chicken with Spinach and Mushrooms
Thursday
Meal: Pan-Seared GreenWise Boneless Pork Loin Chops with Sweet Corn and Publix Coleslaw Mix
Description: Boneless pork loin chops are seasoned and seared in a cast iron or nonstick skillet until golden brown and cooked through, served alongside a sweet corn cob and a quick no-mayo coleslaw made with the Publix Coleslaw Mix dressed in apple cider vinegar and a touch of oil. This meal is completely gluten-free and comes together in under 30 minutes.
Sale items used: GreenWise Lean Pork Loin Chops ($6.49/lb), Bulk Sweet Corn (5 for $3.00), Publix Coleslaw Mix (16-oz pkg, $1.49)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of pork loin chops for one serving, estimated cost at $6.49/lb is $3.25. Buy 1 ear of corn ($0.60). Use about half of the 16-oz coleslaw mix bag, saving the rest for the week.
Recipes:
- Pan Seared Pork Chops
- Easy Gluten-Free Pork Chops (Fried Thin Chops)
Friday
Meal: Garlic Butter Sauteed White Shrimp with Green Beans and Fresh Attitude Spring Mix Salad
Description: Large white shrimp are quickly sauteed in garlic butter until pink and tender, served alongside steamed green beans for a light but satisfying gluten-free dinner. A fresh spring mix salad with olive oil and lemon dressing completes the plate for a bright end to the week.
Sale items used: White Shrimp ($6.99/lb), Publix Green Beans (1-lb bag, already purchased Tuesday), Fresh Attitude Salads Spring Mix (2 for $6.00, second pkg from Wednesday purchase)
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb of white shrimp for one serving, estimated cost at $6.99/lb is $3.50. Use the remaining green beans from the Tuesday bag. Use the second Fresh Attitude Salads pkg (Spring Mix) already purchased on Wednesday as part of the 2 for $6.00 deal.
Recipes:
- Garlic Shrimp and Green Beans
- Easy Garlic Butter Shrimp
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- GreenWise Ground Chicken (1 tray, 16-oz): $3.99
- Publix Baby Bella Mushrooms (2 pkgs, 8-oz each, 2 for $4.00): $4.00
- Broccoli (1 bunch, half of the 2 for $6.00 deal - buy 2 to get the deal): $6.00
- Publix Pork Picnic Half (1.5 lbs at $2.49/lb): $3.74
- Bulk Sweet Corn (2 ears, 2/5 of the 5 for $3.00 deal - buy 5 to get the deal): $3.00
- Publix Green Beans (1-lb bag): $2.99
- Perdue Boneless Skinless Chicken Breasts (0.5 lb at $4.49/lb): $2.25
- GreenWise Organic Balsamic Vinegar (1 bottle, 12.7-oz): $4.79
- Fresh Attitude Salads Baby Spinach and Spring Mix (2 pkgs, 2 for $6.00): $6.00
- GreenWise Lean Pork Loin Chops (0.5 lb at $6.49/lb): $3.25
- Publix Coleslaw Mix (1 bag, 16-oz): $1.49
- White Shrimp (0.5 lb at $6.99/lb): $3.50
Pantry staples needed:
- White rice (dry, about 1 cup)
- Olive oil
- Butter
- Garlic (fresh or minced)
- Salt and black pepper
- Garlic powder or onion powder
- Apple cider vinegar (for coleslaw dressing)
- Lemon (for salad dressing)
- Red pepper flakes (optional, for shrimp)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- New York Strip Steak (Boneless, Publix USDA Choice Beef): $15.99/lb
- Sirloin Tri-Tip Roast (Publix USDA Choice Beef): $13.99/lb
- GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray): $3.99
- White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen): $6.99/lb
- Shrimp Snack Pack (Extra Large Cooked Shrimp & Cocktail Sauce, 13-oz pkg): $10.00
- Salmon Fillets (Fresh, Responsibly Sourced, Farmed): $11.99/lb
- Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever): $4.49/lb
- Publix Tuna Steaks (Wild, Responsibly Sourced, Frozen, 12-oz pkg): $5.99
- Brown Shrimp (Jumbo, 16 to 20 per Pound, Wild, Sustainably Sourced, Previously Frozen): $12.99/lb
- Steakhouse Elite Ground Beef Burgers (With Brisket, Kobe-Crafted, USDA Inspected, 16-oz pkg): $10.49
- GreenWise Angus Top Sirloin Steak (Boneless, USDA Choice Beef, Raised Without Antibiotics): $12.99/lb
- GreenWise Organic Chicken Breast Fillets (Boneless, Skinless, 99% Fat-Free, USDA Grade A): $7.99/lb
- Ground Sirloin (Publix Beef, USDA-Inspected, 3-lbs or More Package): $8.99/lb
- Diluigi Diner Style Smashables (18-oz tray): $9.99
- Hillshire Farm Lunch Meats (7 to 9-oz tub): 2 for $8.00
- Hormel Black Label Bacon (12 or 16-oz pkg): $6.99
- Publix Top Sirloin Beef Kabobs (With Vegetables): $13.99/lb
- Publix Bacon Wrapped Pork Tenderloin (Regular or Cajun-Style Seasoned, Prepared Fresh In-Store): $5.99/lb
- GreenWise 92% Lean Ground Beef (USDA-Inspected, Raised Without Antibiotics): $10.99/lb
- GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics): $6.49/lb
- GreenWise Flounder Fillets (Wild, Sustainably Sourced, Frozen, 12-oz pkg): $7.99
- Publix Mini Crab Cakes (With Sweet Heat Dipping Sauce, Perfect for the Air Fryer, each tray): $7.99
- GreenWise Lamb Shoulder Blade Chops (Raised Without Antibiotics, Product of Australia): $9.49/lb
- Boar's Head Lower Sodium Turkey Breast (Sliced Fresh in the Deli): $13.99/lb
- Publix Honey Maple Turkey Breast (Sliced Fresh in the Deli): $7.99/lb
- Publix Italian Sausage (Pesto Provolone Cheese, Limited Edition, 20-oz pkg): $5.69
- Galbani String Cheese (Whole Milk or 33% Moisture Reduced Fat Mozzarella Cheese, 12-oz pkg): $3.99
- Publix Pork Picnic Half: $2.49/lb
Deli and prepared on sale:
- Publix Italian Half Sub (Ultimate or Turkey, With the Customer Choice of Sub Roll, Veggies, Cheese and Toppings, each): $3.99
- Boar's Head Fryer Turkey Salad (Available in the Grab and Go Section of the Deli, each): $7.99
- Publix Italian-Style Wrap (Available in the Grab and Go Section of the Deli, 9.74-oz pkg): $5.99
- Publix 20-Piece Fried Chicken Wings (Hot & Spicy, Breaded or Non-Breaded, Ready-to-Eat, each cont): $14.99
- Publix 5-Piece Chicken Wings Meal (With Choice of Two Sides and a Roll, Hot, Ready-to-Eat, each): $8.99
- Belgioioso Parmesan Cheese (Located in the Publix Specialty Cheese Section, 8-oz pkg): $3.99
- Small Dessert Flight (Includes Chocolate Covered Strawberries, Cannoli, and Fruit Tarts, From the Publix Bakery, 6-oz pkg): $4.99
- Publix Pistachio Flavored Yogurt Parfait (Each cont): $4.49
Produce on sale:
- Publix Baby Bella Mushrooms (Sliced, 8-oz pkg): 2 for $4.00
- Carambola (Each): 2 for $4.00
- Green Avocados (Each): 2 for $5.00
- Publix Tropical Coconut Mix: $5.99/lb
- Cherries (Extra Sweet and Extra Large Varieties): $4.99/lb
- Red or White Seedless Grapes (California-Grown): $2.99/lb
- Tree-Ripened Peaches or Nectarines (California-Grown, Yellow or White Flesh Varieties): $2.99/lb
- Red or Black Plums (California-Grown): $2.99/lb
- Fresh Attitude Salads (Spring Mix, Half and Half, Hearty Harvest, Baby Spinach, or Arugula, 5-oz pkg): 2 for $6.00
- King O' the West Honeydew Melon (Or Orangedew, each): $4.99
- Broccoli (Each bunch, or Brussels Sprouts, each pkg): 2 for $6.00
- Bulk Sweet Corn (Each): 5 for $3.00
- Publix Green Beans (1-lb bag): $2.99
- GreenWise Organic Orange Juice (Some or No Pulp, 52-oz cont): $5.99
Dairy and eggs on sale:
- Tillamook Cheese Snacks (Or Slices, Shredded, or Chunk, 6 to 8-oz pkg): 2 for $7.00
- Sargento String Cheese (Or Cheese Sticks, 9 to 12-oz pkg): 2 for $8.00
- Kraft Shredded Cheese (Or Chunk; or Cracker Barrel Rich & Bold Cheese Cubes or Chunk Cheese, 6 to 8-oz pkg): 2 for $6.00
- GreenWise Uncured Pork Bacon (Raised Without Antibiotics, 8-oz pkg): 2 for $8.00
- Publix Pistachio Pudding (Makes a Great Dessert or Snack): $2.99/lb
- Publix Pistachio Flavored Yogurt Parfait (Each cont): $4.49
Bakery and bread on sale:
- Deli Style White Sub Rolls (Baked Fresh In-Store Daily, From the Publix Bakery, 2-ct. 10-oz pkg): $2.99
- Apple Turnovers (Flaky Pastry Dough, Baked In-Store, From the Publix Bakery, 2-ct. 7-oz pkg): $3.59
- French Toast Toaster Tops (Or Cornbread, From the Publix Bakery, 4-ct. 6-oz pkg): $3.49
- Chicago Italian Bread (Baked Fresh Daily, From the Publix Bakery, 16-oz pkg): $2.99
- Mini Cookies and Cream Cream Cheese Pie (Also Available in Banana or S'mores, From the Publix Bakery, 8 to 10-oz pkg): $6.49
- Pistachio Muffins (From the Publix Bakery, 4-ct. 13.59-oz pkg): $4.59
- GreenWise English Muffins (Plain or Sourdough, Located in the Publix Bakery, 5-ct. 10-oz pkg): $1.99
- Crème Cake (From the Publix Bakery, 25 or 26-oz pkg): $6.99
- Publix Enriched White Bread (Large, 20-oz loaf): $1.75
Pantry on sale:
- Bush's Best Baked Beans (15.8 or 16-oz can): 2 for $3.00
- Knorr Sides (4 to 5.8-oz pouch): 4 for $4.00
- Sargento Natural American Cheese Slices (16-oz pkg): $6.99
- GreenWise Almond Butter (Or Organic Cashew Butter, 16-oz jar): $8.99
- GreenWise Organic Balsamic Vinegar (12.7-oz bot): $4.79
- GreenWise Puff Pastry Sheets (17.3-oz box): $4.99
- GreenWise Collagen Peptides (Unflavored, 10-oz tub): $13.99
- Rana Tortelloni (Or Ravioli; or Alfredo or Pesto Sauce; or Single Serve Lasagna, 7 to 12-oz pkg): 2 for $10.00
- Publix Coleslaw Mix (Just Add Your Favorite Slaw Dressing, 16-oz pkg): $1.49
- Smithfield Pork Sausage Patties (Hometown Original, Fully Cooked, Sold Frozen, 19.5-oz pkg): $4.99
Frozen on sale:
- Publix Salmon Meal for One (12-oz pkg): $7.99
- Publix Meal for One (12 or 13-oz pkg): $6.99
- Stouffer's Entrées or Sides (8 to 12.75-oz; or Lean Cuisine Entrées, 5 to 10.87-oz box): 3 for $10.00
- Innovasian Cuisine Side Dish (14 or 18-oz; or Potstickers Skillet Meal, 8.7-oz box): 2 for $10.00
- GreenWise Organic Frozen Vegetables (Broccoli Florets, Cut Green Beans, Green Peas, Mixed Vegetables, or Sweet Corn, 32-oz bag): $5.99
- Publix Pistachio-Crusted Cod Meal for One (With Creamed Spinach, 12-oz pkg): $9.99
- Publix Pistachio-Crusted Pork Meal for One (With Mashed Potatoes, Corn & Butter, 12-oz pkg): $6.99
- Centerville Pie Co. Pie (Spinach & Feta or Shepherd's; or Chicken Pot Pie, 34 or 36-oz box): $9.99
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$45.00
for 1 person · $45.00 per person
📍 Disclaimer: Prices and availability are based on the Publix weekly sales flyer for the week of July 29, 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 Publix.