Food City Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week's flyer is a genuine win for budget-minded shoppers because both boneless chicken breast and whole boneless pork loin hit the same rock-bottom price of $1.99/lb, giving you four very affordable protein anchors to build the week around. Chicken breast carries Monday's pan-seared skillet dinner and Wednesday's simmered tomato-and-bean stew, while pork loin handles Thursday's oven-roasted sliced dinner and the Covington Farms chicken tenders step in on Tuesday for a crispy baked night - keeping three of the four everyday proteins right at or under $1.00 per serving. Friday earns the single premium spot with Fresh Tilapia Fillets at $6.99/lb, which at roughly $3.50 per serving is actually the most affordable of the seafood and steak options on this flyer - far cheaper than shrimp, crab legs, or either sirloin cut - making it the smartest way to add a special-feeling fish dinner without blowing the budget. Vegetables, canned goods, and Grainger County tomatoes as low-cost supporting players throughout.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Tomatoes and Half Runner Beans
Description: Boneless chicken breasts are seasoned and seared in a hot skillet until golden and cooked through, then rested while a quick pan sauce comes together with fresh vine-ripened tomatoes and garlic. Tender locally grown half runner beans are simmered alongside until just done, making this a bright, summery one-skillet dinner.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack), Grainger County or Local Tomatoes (Vine Ripened), Half Runner Beans (Locally Grown)
Prep time: 35 minutes
Serving note: Purchase 2 lbs of boneless chicken breast (about 0.5 lb per person), 1 lb of vine-ripened tomatoes, and 1 lb of half runner beans. Trim and snap beans before cooking; they need about 15 minutes of simmering. All four components finish within the same 35-minute window.

Tuesday
Meal: Baked Covington Farms Chicken Tenders with That's Smart! Vegetables and Vidalia Onion
Description: Covington Farms chicken tenders are coated in seasoned cornmeal mix and baked in a hot oven until crispy and cooked through, delivering a satisfying crunch without frying. Sliced Vidalia onion and a can of That's Smart! vegetables round out the plate with sweetness and color.
Sale items used: Covington Farms Chicken Tenders (Previously Frozen), Food City Self-Rising Cornmeal Mix (5 lb.) or Food City Baking Flour (5 lb.), That's Smart! Vegetables, Vidalia Onions (Bland Farms)
Prep time: 40 minutes
Serving note: Use 2 lbs of chicken tenders (about 0.5 lb per person). Coat lightly in cornmeal mix seasoned with salt, pepper, and garlic powder from the pantry. One 14.5-15.25 oz. can of That's Smart! Vegetables serves 4 as a side. Use roughly one-quarter of the 3 lb. Vidalia onion bag, sliced and roasted alongside the tenders on the same sheet pan.

Wednesday
Meal: Boneless Chicken Breast and Tomato Simmered Bean Stew
Description: Diced boneless chicken breast is browned in a pot, then simmered low with crushed vine-ripened tomatoes, half runner beans, and Classico pasta sauce until everything melds into a hearty, thick stew. Ladled over a base of That's Smart! vegetables, this is a deeply savory, warming bowl that eats like a complete meal.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack), Grainger County or Local Tomatoes (Vine Ripened), Half Runner Beans (Locally Grown), Classico Pasta Sauce, That's Smart! Vegetables
Prep time: 45 minutes
Serving note: Use 1.5 lbs of boneless chicken breast, diced into 1-inch pieces. Use 0.5 lb of vine-ripened tomatoes, roughly chopped, plus one 15-24 oz. jar of Classico pasta sauce and 1 lb of half runner beans. One 14.5-15.25 oz. can of That's Smart! Vegetables serves as the base. Simmer stew for 25 minutes after browning the chicken.

Thursday
Meal: Oven-Roasted Sliced Whole Boneless Pork Loin with Vidalia Onion and That's Smart! Vegetables
Description: A portion of whole boneless pork loin is seasoned with pantry spices and roasted in the oven until the exterior is browned and the interior is juicy, then sliced across the grain into thick medallions for serving. Halved Vidalia onion wedges roast in the same pan and turn sweet and caramelized, with a warmed can of That's Smart! vegetables completing the plate.
Sale items used: Whole Boneless Pork Loin (Food City Fresh), Vidalia Onions (Bland Farms), That's Smart! Vegetables
Prep time: 55 minutes
Serving note: Use a 2 lb. section cut from the whole boneless pork loin (about 0.5 lb per person). Roast at 425 degrees F for approximately 40-45 minutes until internal temperature reaches 145 degrees F, then rest 5-10 minutes before slicing. Use roughly one-quarter of the 3 lb. Vidalia onion bag, cut into wedges and added to the pan for the last 25 minutes. One 14.5-15.25 oz. can of That's Smart! Vegetables serves 4. Total time is close to 60 minutes; prep the onions and season the pork while the oven preheats to stay on schedule.
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 tilapia fillets are patted dry, seasoned, and seared in a hot skillet until the edges are golden and the flesh flakes cleanly, then plated over a bed of sliced vine-ripened Grainger County tomatoes. A quick drizzle of That's Smart! yellow mustard whisked with pantry olive oil and lemon juice ties the plate together with a bright, tangy finish.
Sale items used: Fresh Tilapia Fillets (Farm Raised), Grainger County or Local Tomatoes (Vine Ripened), That's Smart! Yellow Mustard
Prep time: 25 minutes
Serving note: Purchase 2 lbs of fresh tilapia fillets (about 0.5 lb per person, typically 1-2 fillets each). Use 1 lb of vine-ripened tomatoes, sliced thick and arranged on each plate before topping with the seared fish. Use roughly 2 tablespoons of That's Smart! yellow mustard for the vinaigrette; the 14 oz. bottle will have plenty left over for the week.
Recipes:
- Pan-Seared Tilapia

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast (Family Pack or Jumbo Pack) (3.5 lbs total, used Monday 2 lbs and Wednesday 1.5 lbs): $6.97
- Covington Farms Chicken Tenders (Previously Frozen) (2 lbs): $3.98
- Whole Boneless Pork Loin (Food City Fresh) (2 lbs): $3.98
- Fresh Tilapia Fillets (Farm Raised) (2 lbs): $13.98
- Grainger County or Local Tomatoes (Vine Ripened) (2.5 lbs total, used Monday 1 lb, Wednesday 0.5 lb, Friday 1 lb): $4.98
- Half Runner Beans (Locally Grown) (2 lbs total, used Monday 1 lb and Wednesday 1 lb): $3.98
- Vidalia Onions (Bland Farms), 3 lb.: $2.99
- That's Smart! Vegetables, 14.5-15.25 oz. (x3 cans, one per Tuesday, Wednesday, and Thursday): $2.67
- Classico Pasta Sauce, 15-24 oz. (x1 jar for Wednesday): $2.69
- That's Smart! Yellow Mustard, 14 oz. (x1 for Friday vinaigrette): $1.00
- Food City Self-Rising Cornmeal Mix (5 lb.) or Food City Baking Flour (5 lb.) (1 unit, 2/$5.00 deal, buying one at $2.50): $2.50

Pantry staples needed:
- Olive oil or neutral cooking oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika or other dried spices for seasoning pork and chicken
- Lemon juice (fresh or bottled) for Friday vinaigrette