Publix Gluten-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan leans hard on the most economical proteins in the flyer to keep the total manageable. GreenWise Ground Chicken at $3.99 for the whole tray and Publix Pork Picnic Half at $2.49/lb are the two standout budget anchors, and Perdue Boneless Skinless Chicken Breasts at $4.49/lb and GreenWise Lean Pork Loin Chops at $6.49/lb round out the everyday nights with solid variety. White Shrimp at $6.99/lb earns the one premium night this week - it is the least expensive of the seafood and steak options on this flyer by a meaningful margin, and 1.5 lbs feeds four people for just over $10, making it the smartest splurge available. Expensive cuts like New York Strip, Sirloin Tri-Tip, and fresh Salmon were deliberately skipped because even on sale they push well past the per-person target. The 2-for-$6.00 broccoli deal and 5-for-$3.00 sweet corn add filling, gluten-free sides without much cost. This is an unusually premium-heavy flyer for meats, so the plan works around that by anchoring four nights on the genuinely affordable options and saving the shrimp for one celebratory Friday night.

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 skillet until cooked through, then served over steamed white rice alongside sauteed sliced baby bella mushrooms and steamed broccoli florets. A drizzle of gluten-free tamari, garlic, and sesame oil from the pantry ties the bowl together with a savory, umami-forward flavor.
Sale items used: GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray), Publix Baby Bella Mushrooms (Sliced, 8-oz pkg) x2, Broccoli (Each bunch, or Brussels Sprouts, each pkg) x2
Prep time: 30 minutes
Serving note: Use the full 16-oz tray of ground chicken for 4 people (about 4 oz per person cooked down). Buy 2 pkgs of Publix Baby Bella Mushrooms (2 for $4.00) and 2 bunches of Broccoli (2 for $6.00). Cook 2 cups dry white rice from pantry to serve 4.
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 bone-in pork picnic half is seasoned with garlic, smoked paprika, salt, and pepper, then roasted low and slow in the oven until the exterior is deeply browned and the interior reaches a safe temperature. It is served alongside boiled sweet corn on the cob and steamed green beans for a classic, satisfying weeknight spread.
Sale items used: Publix Pork Picnic Half, Bulk Sweet Corn (Each) x4, Publix Green Beans (1-lb bag)
Prep time: 30 minutes active; roast 3 to 4 hours at 325 degrees F - start by early afternoon or prep the night before and refrigerate, then bring to room temperature and roast day-of
Serving note: Buy approximately 4 lbs of Publix Pork Picnic Half at $2.49/lb ($9.96 total); a bone-in picnic half yields roughly 50% usable meat, giving about 2 lbs of cooked pork for 4 people. Buy 4 ears of Bulk Sweet Corn (5 for $3.00, pay $3.00 for 5 and use 4) and 1 bag of Publix Green Beans.
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: Chicken breasts are pounded to even thickness, seasoned, and seared in a hot skillet until golden and cooked through, then rested and sliced. Sliced baby bella mushrooms are sauteed in the same pan with GreenWise Organic Balsamic Vinegar and a touch of olive oil, and served over a fresh baby spinach salad.
Sale items used: Perdue Boneless Skinless Chicken Breasts (Grade A, No Antibiotics Ever), Publix Baby Bella Mushrooms (Sliced, 8-oz pkg) x2, GreenWise Organic Balsamic Vinegar (12.7-oz bot), Fresh Attitude Salads (Baby Spinach, 5-oz pkg) x2
Prep time: 35 minutes
Serving note: Buy 2 lbs of Perdue Boneless Skinless Chicken Breasts at $4.49/lb ($8.98 total), giving about 8 oz per person before cooking. Buy 2 pkgs of Publix Baby Bella Mushrooms (2 for $4.00) and 2 pkgs of Fresh Attitude Salads (2 for $6.00). One bottle of GreenWise Organic Balsamic Vinegar is used for the pan sauce and as a salad drizzle.
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 with cumin, garlic powder, salt, and pepper, then seared in a cast-iron or heavy skillet over medium-high heat until golden brown on both sides and just cooked through. They are plated alongside sweet corn on the cob and a simple gluten-free coleslaw made from Publix Coleslaw Mix tossed with apple cider vinegar, a pinch of sugar, and olive oil from the pantry.
Sale items used: GreenWise Lean Pork Loin Chops (Boneless, Raised Without Antibiotics), Bulk Sweet Corn (Each) x4, Publix Coleslaw Mix (16-oz bag)
Prep time: 30 minutes
Serving note: Buy 1.5 lbs of GreenWise Lean Pork Loin Chops at $6.49/lb ($9.74 total), yielding roughly one to two chops per person depending on thickness. Buy 4 ears of Bulk Sweet Corn (use remaining ear from the 5-for-$3.00 purchase made Tuesday, or buy a fresh set of 5 for $3.00 and use 4). Buy 1 bag of Publix Coleslaw Mix at $1.49.
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 peeled, deveined, and sauteed in a hot skillet with butter, minced garlic, lemon juice, and a pinch of red pepper flakes until pink and just cooked through, about 3 to 4 minutes per side. They are served alongside steamed green beans and a simple spring mix salad dressed with olive oil and lemon from the pantry.
Sale items used: White Shrimp (Large, 31 to 35 per Pound, Responsibly Sourced, Farmed, Previously Frozen), Publix Green Beans (1-lb bag), Fresh Attitude Salads (Spring Mix, 5-oz pkg) x2
Prep time: 25 minutes
Serving note: Buy 1.5 lbs of White Shrimp at $6.99/lb ($10.49 total), giving roughly 6 oz of shrimp per person. Buy 1 bag of Publix Green Beans at $2.99 and 2 pkgs of Fresh Attitude Salads (2 for $6.00).
Recipes:
- Garlic Shrimp and Green Beans
- Easy Garlic Butter Shrimp

SHOPPING LIST

Buy on sale:
- GreenWise Ground Chicken (Raised Without Antibiotics, 16-oz tray) (x1): $3.99
- Publix Baby Bella Mushrooms (Sliced, 8-oz pkg) (x2 pkgs, 2 for $4.00 deal, used Monday): $4.00
- Broccoli (Each bunch) (x2 bunches, 2 for $6.00 deal): $6.00
- Publix Pork Picnic Half (4 lbs at $2.49/lb): $9.96
- Bulk Sweet Corn (Each) (x5, 5 for $3.00, use 4 Tuesday + 1 saved for Thursday or buy second set): $3.00
- Publix Green Beans (1-lb bag) (x2 bags, one for Tuesday, one for Friday): $5.98
- Perdue Boneless Skinless Chicken Breasts (2 lbs at $4.49/lb): $8.98
- Publix Baby Bella Mushrooms (Sliced, 8-oz pkg) (x2 pkgs, 2 for $4.00 deal, used Wednesday): $4.00
- GreenWise Organic Balsamic Vinegar (12.7-oz bot) (x1): $4.79
- Fresh Attitude Salads (Baby Spinach, 5-oz pkg) (x2 pkgs, 2 for $6.00 deal, used Wednesday): $6.00
- GreenWise Lean Pork Loin Chops (Boneless) (1.5 lbs at $6.49/lb): $9.74
- Bulk Sweet Corn (Each) (x5, 5 for $3.00, use 4 on Thursday): $3.00
- Publix Coleslaw Mix (16-oz bag) (x1): $1.49
- White Shrimp (Large, 31 to 35 per Pound) (1.5 lbs at $6.99/lb): $10.49
- Fresh Attitude Salads (Spring Mix, 5-oz pkg) (x2 pkgs, 2 for $6.00 deal, used Friday): $6.00

Pantry staples needed:
- White rice (for Monday rice bowls)
- Gluten-free tamari or coconut aminos (for Monday)
- Sesame oil (for Monday)
- Garlic (used Monday, Wednesday, Friday)
- Olive oil (used throughout the week)
- Smoked paprika (for Tuesday pork roast)
- Salt and black pepper
- Cumin (for Thursday pork chops)
- Garlic powder (for Thursday pork chops)
- Apple cider vinegar (for Thursday coleslaw)
- Granulated sugar (for Thursday coleslaw)
- Butter (for Friday shrimp)
- Lemon (for Wednesday and Friday)
- Red pepper flakes (for Friday shrimp)