Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Tomatoes and Half Runner Beans
Description: A single boneless chicken breast is seasoned and seared in a hot skillet until golden, then served alongside fresh vine-ripened tomatoes and tender locally grown half runner beans. This simple, satisfying weeknight plate comes together quickly with bright, fresh flavors and no dairy needed.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack) at $1.99/lb, Grainger County or Local Tomatoes at $1.99/lb, Half Runner Beans (Locally Grown) at $1.99/lb
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb boneless chicken breast, 0.25 lb tomatoes, and 0.5 lb half runner beans. The family pack is the sale price vehicle - portion out one breast and freeze the rest for Wednesday. Snap and simmer the beans for about 20 minutes while the chicken sears.

Tuesday
Meal: Baked Covington Farms Chicken Tenders with That's Smart! Vegetables and Vidalia Onion
Description: Previously frozen chicken tenders are seasoned and oven-baked until crispy and cooked through, then plated with a warm can of That's Smart! vegetables and sweet sliced Vidalia onion sauteed until soft. The combination makes a hearty, no-fuss dinner that is completely dairy-free and budget-friendly.
Sale items used: Covington Farms Chicken Tenders (Previously Frozen) at $1.99/lb, That's Smart! Vegetables at $0.89/can, Vidalia Onions (Bland Farms) 3 lb. bag at $2.99
Prep time: 35 minutes
Serving note: Purchase approximately 0.5 lb chicken tenders and 1 can That's Smart! vegetables. The Vidalia onion bag yields multiple uses - use about one-quarter of a medium onion tonight and save the rest for Thursday. Bake tenders at 400 degrees F for 20 to 22 minutes, flipping halfway.

Wednesday
Meal: Boneless Chicken Breast and Tomato Simmered Bean Stew
Description: Diced boneless chicken breast is simmered low and slow with fresh tomatoes and half runner beans in a savory broth seasoned with garlic and onion, creating a hearty one-pot stew for one. This meal smartly uses the remaining chicken from Monday's family pack purchase and any leftover beans, stretching the weekly grocery budget further.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack) - using portion already purchased Monday, Grainger County or Local Tomatoes at $1.99/lb, Half Runner Beans (Locally Grown) - using portion already purchased Monday
Prep time: 45 minutes
Serving note: Use approximately 0.5 lb of the chicken breast already purchased on Monday (thawed from freezer if needed) and 0.25 lb of remaining half runner beans. Dice one medium tomato (about 0.25 lb) from a fresh purchase of 0.25 lb. Simmer stew for 25 to 30 minutes until beans are fully tender. No additional protein purchase needed today.

Thursday
Meal: Oven-Roasted Sliced Whole Boneless Pork Loin with Vidalia Onion and That's Smart! Vegetables
Description: A thick slice of whole boneless pork loin is seasoned with garlic, black pepper, and olive oil, then roasted in the oven alongside sweet Vidalia onion wedges until caramelized and juicy. A heated can of That's Smart! vegetables rounds out the plate for a filling, dairy-free dinner.
Sale items used: Whole Boneless Pork Loin (Food City Fresh) at $1.99/lb, Vidalia Onions (Bland Farms) - using portion already purchased Tuesday, That's Smart! Vegetables at $0.89/can
Prep time: 50 minutes
Serving note: Purchase approximately 0.75 lb of pork loin (ask the butcher to cut a thick portion, or buy the minimum and freeze the rest). Roast at 375 degrees F for 30 to 35 minutes until internal temperature reaches 145 degrees F. Use remaining Vidalia onion from Tuesday's bag. Make-ahead tip: season the pork the night before and refrigerate for deeper flavor.
Recipes:
- Dutch Oven Pork Roast with Vegetables | The Dizzy Cook

Friday
Meal: Pan-Seared Fresh Tilapia Fillets with Grainger County Tomatoes and Mustard Vinaigrette
Description: Fresh farm-raised tilapia fillets are seasoned and seared in a hot skillet until flaky and golden, then topped with a bright, tangy mustard vinaigrette made with That's Smart! yellow mustard, olive oil, and a splash of lemon juice. Diced vine-ripened Grainger County tomatoes are spooned over the top as a fresh, dairy-free finishing touch.
Sale items used: Fresh Tilapia Fillets (Farm Raised) at $6.99/lb, Grainger County or Local Tomatoes at $1.99/lb, That's Smart! Yellow Mustard at $1.00
Prep time: 20 minutes
Serving note: Purchase approximately 0.5 lb tilapia (typically one to two fillets) and 0.25 lb tomatoes. The mustard bottle will last well beyond this week. Sear fillets 3 to 4 minutes per side over medium-high heat. Whisk 1 teaspoon mustard with 1 tablespoon olive oil and a squeeze of lemon for the vinaigrette.
Recipes:
- Pan-Seared Tilapia

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast, Family Pack (1 lb total, covers Monday and Wednesday): $1.99
- Covington Farms Chicken Tenders, Previously Frozen (0.5 lb): $1.00
- Whole Boneless Pork Loin, Food City Fresh (0.75 lb): $1.49
- Fresh Tilapia Fillets, Farm Raised (0.5 lb): $3.50
- Grainger County or Local Tomatoes (0.75 lb total, covers Monday, Wednesday, and Friday): $1.49
- Half Runner Beans, Locally Grown (0.5 lb total, covers Monday and Wednesday): $1.00
- Vidalia Onions, Bland Farms 3 lb. bag (1 bag, covers Tuesday and Thursday): $2.99
- That's Smart! Vegetables (x2 cans, one for Tuesday and one for Thursday): $1.78
- That's Smart! Yellow Mustard (1 bottle): $1.00

Pantry staples needed:
- Olive oil
- Garlic (fresh or minced)
- Black pepper
- Salt
- Lemon juice or fresh lemon
- Chicken broth or water (for Wednesday stew)
- Dried herbs such as thyme or oregano (optional for seasoning)