Food City Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Sliced Pork Loin with Roasted Russet Potatoes and Canned Green Beans
Description: A tender slice of boneless pork loin is seasoned with garlic and herbs, then roasted alongside chunky russet potato pieces until golden and crisp. A can of green beans rounds out this simple, satisfying dairy-free dinner for one.
Sale items used: Whole Boneless Pork Loin (Food City Fresh) at $1.29/lb, Russet Potatoes (Basket & Bushel, 10 lb) at $4.99, Food Club Vegetables (green beans) at $0.89
Prep time: 20 minutes active, 45 minutes roasting
Serving note: Use approximately 0.5 lb of pork loin for one serving, costing about $0.65; slice from the loin and store the rest raw in the freezer for future meals. Use 2 medium russet potatoes from the 10 lb bag. Open 1 can of green beans. Make-ahead tip: season the pork the night before and refrigerate to cut Monday prep time.
Recipes:
- Sheet Pan Pork Tenderloin with Potatoes & Green Beans
- Pork Tenderloin with Green Beans and Potatoes
Tuesday
Meal: Pan-Seared Bone-In Pork Chops with Fresh Corn and Canned Beans
Description: One or two bone-in pork chops are seared in a hot skillet with olive oil, garlic, and herbs until juicy and caramelized on the outside. Fresh corn on the cob and a can of seasoned beans complete this hearty, dairy-free plate.
Sale items used: Mixed Pork Chops (Food City Fresh, Bone-In, Family Pack) at $1.49/lb, Fresh Corn (4 pk) at $3.99, Luck's Beans at $0.89
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 to 0.75 lb of bone-in pork chops (1 to 2 chops) for one person, costing about $0.75 to $1.12; the family pack is priced per pound so buy only what you need at the meat counter. Use 1 ear of corn from the 4-pack and save the remaining 3 ears for Friday. Open 1 can of Luck's Beans.
Wednesday
Meal: Baked Split Chicken Breast with Russet Potato Wedges and Side Salad
Description: A single split chicken breast is rubbed with olive oil, garlic, paprika, and herbs, then baked until the skin is golden and the meat is juicy. Oven-roasted russet potato wedges and a crisp side salad make this a complete, dairy-free meal for one.
Sale items used: Fresh Split Chicken Breast (Sanderson Farms, Family Pack) at $1.99/lb, Russet Potatoes (Basket & Bushel, 10 lb) already purchased Monday, American or Italian Salad (Fresh Express, 9-11 oz) at $2.99
Prep time: 15 minutes active, 40 minutes baking
Serving note: One split chicken breast typically weighs about 0.75 lb, costing approximately $1.49; buy just one or two pieces from the family pack at the meat counter if possible, or freeze extras. Use 2 medium russet potatoes from the bag already purchased. Use half the salad bag for this meal and save the rest for another day.
Recipes:
- Roasted Split Chicken Breast
Thursday
Meal: Slow-Roasted Smithfield Marinated Pork Picnic Shoulder with Canned Vegetables
Description: The Smithfield Marinated Pork Picnic Shoulder is slow-roasted low and slow until fork-tender and deeply flavorful, with the built-in marinade doing all the seasoning work. A mix of canned vegetables on the side keeps this meal easy and completely dairy-free.
Sale items used: Smithfield Marinated Pork Picnic Shoulder Roast at $7.99 each, That's Smart! Vegetables at $0.89
Prep time: 15 minutes active, 3 to 4 hours slow roasting
Serving note: The Smithfield roast is sold as a whole unit at $7.99 flat; roast the entire shoulder, serve one generous portion tonight, and refrigerate or freeze the remaining meat for sandwiches or future meals throughout the week - this makes the per-serving cost very low. Open 1 can of That's Smart! Vegetables as the side. Make-ahead tip: start the roast early in the afternoon so it is ready by dinnertime.
Recipes:
- Pork Shoulder Picnic Roast Recipe
- Pernil Puerto Rican Slow Roasted Pork Picnic Shoulder
Friday
Meal: Oven-Baked Salmon Fillets with Russet Potatoes and Fresh Corn
Description: A fresh salmon fillet is seasoned with lemon juice, garlic, and herbs, then baked in the oven until flaky and tender. Roasted russet potato chunks and a fresh ear of corn round out this light, dairy-free Friday dinner.
Sale items used: Salmon Fillets (Fresh) at $9.99/lb, Russet Potatoes (Basket & Bushel, 10 lb) already purchased Monday, Fresh Corn (4 pk) already purchased Tuesday
Prep time: 10 minutes active, 20 minutes baking
Serving note: One salmon fillet for one person is approximately 0.5 lb, costing about $5.00. Use 2 medium russet potatoes from the bag already purchased. Use 1 ear of corn saved from Tuesday's 4-pack purchase.
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Whole Boneless Pork Loin, Food City Fresh (0.5 lb): $0.65
- Mixed Pork Chops, Bone-In, Family Pack (0.75 lb): $1.12
- Fresh Split Chicken Breast, Sanderson Farms (0.75 lb): $1.49
- Smithfield Marinated Pork Picnic Shoulder Roast (1 unit): $7.99
- Salmon Fillets, Fresh (0.5 lb): $5.00
- Russet Potatoes, Basket & Bushel, 10 lb (1 bag): $4.99
- Fresh Corn, 4 pk (1 pack): $3.99
- Food Club Vegetables, green beans, 14.5-15.25 oz (1 can): $0.89
- Luck's Beans, 15 oz (1 can): $0.89
- That's Smart! Vegetables, 14.5-15.25 oz (1 can): $0.89
- American or Italian Salad, Fresh Express, 9-11 oz (1 bag): $2.99
Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika
- Dried herbs (rosemary, thyme, or Italian seasoning)
- Lemon juice or fresh lemon
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Whole Boneless Pork Loin (Food City Fresh): $1.29/lb (with digital coupon)
- Sliced Smithfield Hometown Original Bacon, 22 oz: $5.99 each
- Ground Round, Food City Fresh, 85% Lean, 3 lbs or more: $6.99/lb
- New York Strip Steak, Certified Angus Beef, Family Pack: $14.99/lb
- 4 Piece Fried or Baked Chicken, Tenders or Half Rotisserie Chicken: $5.00 each
- Mixed Pork Chops, Food City Fresh, Bone-In, Family Pack: $1.49/lb
- Fresh Split Chicken Breast, Sanderson Farms, Family Pack: $1.99/lb
- Oscar Mayer Beef Franks, Selected Varieties, 14-15 oz: BOGO (save at least $3.99 on two)
- Oscar Mayer Lunch Meat, Selected Varieties, Deli Fresh, 7-9 oz: $3.99 each
- Round Tip Roast, Certified Angus Beef: $7.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Cooked Shrimp, Farm Raised, Previously Frozen, 41/50 ct: $7.99/lb
- Prime New York Strip Steak, Certified Angus Beef: $22.99/lb
- Smithfield Marinated Pork Picnic Shoulder Roast, Selected Varieties: $7.99 each
- Stuffed Jalapeño Poppers: $11.99/lb
Deli and prepared on sale:
- Hot Bar Meal (Includes Entree, 2 Sides, a Roll and 21 oz. Drink): 2/$12.00
- Fresh Garden Salads, Chicken Tender, Grilled Chicken, Chef or Chicken Caesar Salad, In-Store Made: $5.00 each
- Snack Packs, Selected Varieties, Made Fresh In-Store: $5.00 each
- Flatbread Pizza, Selected Varieties: $5.00 each
- Mustard Potato Salad, Macaroni Salad or Sweet & Tangy Slaw, 15-16 oz: $4.99 each
- Fresh Made In-Store Snack Cups, Selected Varieties: $1.99 each
Produce on sale:
- Basket & Bushel Blueberries, Pint: $1.99 each
- Specialty Potatoes, Selected Varieties, Basket & Bushel, 24 oz: $2.99 each
- Southern Peaches: $1.69/lb
- Red Seedless Grapes, California Grown: $2.49/lb
- Russet Potatoes, Basket & Bushel, 10 lb: $4.99 each
- Fresh Corn, 4 pk: $3.99 each
- Sliced Watermelon Quarters, Cut In-Store: $1.29/lb
- Exotic Fruit Bowl, Made Fresh In-Store: $4.99/lb
- Vegetable Kabobs, Made In-Store: $6.99/lb
- American or Italian Salad, Fresh Express, 9-11 oz: $2.99 each
- Specialty Potatoes, Basket & Bushel, 24 oz: $2.99 each
- Cut Fresh In-Store Burger Toppings: $4.99/lb
- ShortCuts Oven & Grill Ready Pans: $4.99/lb
Bakery and bread on sale:
- Apple or Mixed Berry Braided Strudel, 4 ct, or Selected Varieties Goldminer Bread, 15-24 oz: $3.99 each
- Bakery Fresh Brownie, Selected Varieties: $5.50 each (with coupon)
- Half Pie, Selected Varieties: $5.00 each
- Torte Cakes, Selected Varieties: $8.99 each
- Sub Rolls, Fresh Baked in the Bakery, 4 ct: $3.99 each
- Gourmet Cookies, Selected Varieties, 4 ct: $5.00 each
- Octagon Tray, Selected Varieties: $7.49 each
Pantry on sale:
- Food Club Vegetables, Selected Varieties, 14.5-15.25 oz: $0.89 each
- Luck's Beans, 15 oz: $0.89 each
- Food Club White Chunk Chicken, 5 oz: $0.88 each
- Idahoan Instant Potatoes, Selected Varieties, 4-4.1 oz: 3/$4.00
- Misty Mountain Spring Water, 24 pk, 12 oz btls: $4.99 each
- Lipton Tea, 12 oz: $4.99 each
- Classico Pasta Sauce, Selected Varieties, 15-24 oz: 2/$6.00
- Heinz Ketchup, 32 oz: $3.99 each
- Squeeze Food Club Ketchup, 38 oz: $1.99 each
- Food Club Cereal, Selected Varieties, 11-18 oz: $2.49 each
- That's Smart! Sugar, Granulated, 4 lb: $3.49 each
- That's Smart! Chunk Light Tuna, 5 oz: $0.99 each
- That's Smart! Saltine Crackers, 16 oz: $1.79 each
- That's Smart! Vegetables, Selected Varieties, 14.5-15.25 oz: $0.89 each
- That's Smart! Chunk White Chicken, Premium, 10 oz: $2.59 each
- That's Smart! Yellow Mustard, 14 oz: $1.00 each
- Senor Rico Rice Pudding, Selected Varieties, 4 pk: $2.99 each
- Lindt Truffles, Selected Varieties, 5.1 oz: $5.99 each
- Lindt Classic Chocolate Bar, Selected Varieties, 2.8-4.4 oz: 2/$9.00
- Juicy Juice, Selected Varieties, 64 oz: 2/$6.00
- Kool-Aid Jammers, Selected Varieties, 10 ct: $2.99 each
- DiGiorno Pizza, Frozen, Selected Varieties (12 oz), TGI Fridays Sliders or Appetizers (10-17.5 oz): $4.99 each
Frozen on sale:
- Smucker's Uncrustables, Frozen, Selected Varieties, 4 ct: 2/$5.00
- Marie Calender's Dinners, Selected Varieties, Munchies Crackers (8 ct), Healthy Choice Power Bowls (9-9.75 oz), Dolly Parton (11-12.5 oz), or Hungry Man (14-17.75 oz): $2.99 each
- Crav'n Flavor Creme Pie, Frozen, Selected Varieties, 24-30.4 oz: $5.99 each
- Banquet Mega Breakfast Bowls, Frozen, Selected Varieties, 9-10.5 oz: $3.49 each (with digital coupon)
- Banquet Mega Chicken, Frozen, Tenders or Filets, 22-24 oz: $5.99 each (with digital coupon)
- Healthy Choice Café Steamers, Frozen, Selected Varieties, 9.25-12.6 oz: 2/$4.98 (with digital coupon, must buy 2)
- Marie Callender's Bowls, Frozen, Selected Varieties, 10.5-13 oz: 2/$4.98 (with digital coupon, must buy 2)
- Healthy Choice Simply Steamers, Frozen, Selected Varieties, 9-10 oz: $2.99 each (with digital coupon)
- Bertolli or PF Chang's Entrees, Frozen, Selected Varieties, 18-22 oz: $5.99 each (with digital coupon)
- Birds Eye Vegetables, Frozen, Selected Varieties, 10-12 oz: 4/$4.96 (with digital coupon, must buy 4)
- Birds Eye Voila!, Frozen, Selected Varieties, 42 oz: $6.99 each (with digital coupon)
- That's Smart! Pizza, Frozen, Selected Varieties, 5.2 oz: $1.19 each
- Ore-Ida Potatoes, Frozen, Selected Varieties, 19-32 oz: $3.99 each
- Delimex Quesadillas, Frozen, Taquitos or Selected Varieties, 7-7.5 oz or 19.2 oz: $4.49 each
- Oscar Mayer Beef Franks, Selected Varieties, 14-15 oz (limit 4): BOGO (save at least $3.99 on two)
- Once Upon A Farm Snacks, Selected Varieties, 1 oz: BOGO (save at least $5.00 on two)
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
$30.89
for 1 person · $30.89 per person
📍 Disclaimer: Prices and availability are based on the Food City 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 Food City.