Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Fresh Split Chicken Breast with Roasted Tasteful Selections Potatoes and Canned Vegetables
Description: A golden-seared split chicken breast is seasoned with garlic and herbs, then finished in the oven for juicy, tender results. It is served alongside crispy roasted potato wedges and a simple side of warmed canned vegetables for a satisfying, complete plate.
Sale items used: Fresh Split Chicken Breast (Sanderson Farms Family Pack, $1.99/lb), Tasteful Selections Potatoes ($2.99/16 oz bag), That's Smart! Vegetables ($0.89/can)
Prep time: 45 minutes
Serving note: Purchase approximately 0.5 lb of split chicken breast; estimated protein cost is about $1.00. Use half the 16 oz bag of potatoes (roughly 8 oz) and half a can of vegetables, saving the rest for later in the week. The family pack means you will have extra chicken - portion and freeze remaining pieces the same day you shop.

Tuesday
Meal: Sliced Whole Boneless Pork Loin with Sauteed Vidalia Onions and Beefsteak Tomato Salad
Description: A thick center-cut slice of boneless pork loin is pan-seared until golden, then rested and sliced thin over a bed of sweet sauteed Vidalia onions. A simple side salad of vine-ripened beefsteak tomato slices dressed with olive oil and herbs rounds out the meal.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), Vidalia Onions ($1.29/lb), Beefsteak Tomatoes ($1.99/lb)
Prep time: 35 minutes
Serving note: Purchase approximately 0.5 lb of pork loin; estimated protein cost is about $1.00. The whole loin is sold as a full roast - ask the butcher to cut a single thick chop or portion, or buy the full loin and freeze the remainder in individual portions immediately. Use about 0.25 lb of Vidalia onion and one small beefsteak tomato (roughly 0.25 lb).

Wednesday
Meal: Ground Beef Skillet with That's Smart! Vegetables and Vidalia Onions over That's Smart! Saltine Crackers
Description: Seasoned ground beef is browned in a skillet with diced Vidalia onions and a can of mixed vegetables, creating a hearty and savory one-pan meal. The mixture is spooned over a handful of crispy saltine crackers for a satisfying, budget-friendly dinner.
Sale items used: Ground Beef 81% Lean ($2.99/lb with card and $25 purchase), That's Smart! Vegetables ($0.89/can), Vidalia Onions ($1.29/lb), That's Smart! Saltine Crackers ($1.79/16 oz box)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of ground beef; estimated protein cost is about $1.50. Use one full can of vegetables and about 0.25 lb of Vidalia onion (shared with Tuesday's purchase). Use roughly one-quarter of the saltine cracker box, saving the rest for snacking. Note the ground beef requires a $25 total purchase and a digital coupon to hit the $2.99/lb price.
Recipes:
- Vegetable and Ground Beef Skillet Recipe

Thursday
Meal: Pan-Cooked Boneless Pork Chops with Sliced Watermelon Quarters and Honeycrisp Apple Slaw
Description: A center-cut boneless pork chop is seasoned and pan-cooked to a juicy finish, making for a quick and flavorful weeknight protein. It is paired with a refreshing slice of chilled watermelon and a crisp, light slaw made from shredded Honeycrisp apple tossed with a simple vinegar dressing.
Sale items used: Boneless Pork Chops ($3.99/lb), Sliced Watermelon Quarters ($0.99/lb with card), Juicy Honeycrisp Apples ($1.99/lb with card)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of boneless pork chops (one chop); estimated protein cost is about $2.00. Purchase approximately 0.5 lb of sliced watermelon quarter; estimated cost is about $0.50. Purchase approximately 0.5 lb of Honeycrisp apples (one medium apple); estimated cost is about $1.00. The apple slaw uses no dairy - dress with apple cider vinegar, a pinch of sugar, and olive oil from your pantry.

Friday
Meal: Baked Fresh Tilapia Fillets with Beefsteak Tomatoes and That's Smart! Vegetables
Description: A fresh tilapia fillet is seasoned with lemon, garlic, and herbs, then baked until flaky and tender for a light and healthy end-of-week dinner. It is served with sliced vine-ripened beefsteak tomatoes and a warm side of That's Smart! canned vegetables.
Sale items used: Fresh Tilapia Fillets ($6.99/lb), Beefsteak Tomatoes ($1.99/lb with card), That's Smart! Vegetables ($0.89/can)
Prep time: 30 minutes
Serving note: Purchase approximately 0.5 lb of tilapia fillet (one fillet); estimated protein cost is about $3.50. Purchase approximately 0.25 lb of beefsteak tomato (one small tomato or a few slices); estimated cost is about $0.50. Use one full can of That's Smart! Vegetables as the warm side.
Recipes:
- Oven Baked Tilapia Recipe

SHOPPING LIST

Buy on sale:
- Fresh Split Chicken Breast, Sanderson Farms Family Pack (0.5 lb used, buy family pack and freeze remainder - cost for 0.5 lb portion): $1.00
- Whole Boneless Pork Loin (0.5 lb used, buy minimum available and freeze remainder - cost for 0.5 lb portion): $1.00
- Ground Beef 81% Lean (0.5 lb): $1.50
- Boneless Pork Chops, Center Cut (0.5 lb, one chop): $2.00
- Fresh Tilapia Fillets (0.5 lb, one fillet): $3.50
- Tasteful Selections Potatoes, 16 oz bag (x1): $2.99
- That's Smart! Vegetables, 14.5-15.25 oz (x3 cans): $2.67
- That's Smart! Saltine Crackers, 16 oz (x1): $1.79
- Vidalia Onions (0.5 lb total, shared across Tuesday and Wednesday): $0.65
- Beefsteak Tomatoes (0.5 lb total, shared across Tuesday and Friday): $1.00
- Sliced Watermelon Quarter (0.5 lb): $0.50
- Juicy Honeycrisp Apples (0.5 lb, one apple): $1.00

Pantry staples needed:
- Olive oil (for searing, roasting, and dressing)
- Garlic (fresh or powder)
- Salt and black pepper
- Dried herbs (such as thyme, oregano, or Italian seasoning)
- Apple cider vinegar (for apple slaw dressing)
- Pinch of sugar (for slaw dressing)
- Lemon juice or fresh lemon (for tilapia)