Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Fresh Tilapia Fillets with Sweet Corn and Canned Green Beans
Description: Two fresh tilapia fillets are seasoned and pan-seared in olive oil until golden and flaky, served alongside sweet corn on the cob and tender canned green beans for a light, satisfying weeknight dinner. This simple meal comes together quickly and lets the mild, delicate flavor of the fish shine without any dairy.
Sale items used: Fresh Tilapia Fillets ($6.99/lb), Loose Sweet Corn (2/$1.00), That's Smart! Vegetables - Green Beans ($0.89 each)
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of tilapia (about 0.5 lb per person); assumed total weight 1 lb at $6.99. Use 2 ears of sweet corn (one per person) at $1.00 for the pair. One 14.5 oz can of green beans splits easily between two servings.
Recipes:
- Pan-Fried Tilapia with Corn and Green Beans

Tuesday
Meal: Skillet Ground Beef and Potato Hash with Vidalia Onions and Tomatoes
Description: Seasoned ground beef is browned in a skillet and tossed with diced Tasteful Selections potatoes, sweet Vidalia onions, and fresh beefsteak tomatoes for a hearty one-pan hash. The natural sweetness of the Vidalia onions and the juicy tomatoes balance the savory beef perfectly for two generous portions.
Sale items used: Ground Beef 81% Lean ($2.99/lb), Tasteful Selections Potatoes 16 oz ($2.99), Vidalia Onions ($1.29/lb), Beefsteak Tomatoes ($1.99/lb)
Prep time: 35 minutes
Serving note: Purchase approximately 1 lb of ground beef (0.5 lb per person) at $2.99 total. One 16 oz bag of Tasteful Selections potatoes is the right size for two. Use about 0.5 lb of Vidalia onions ($0.65) and about 0.5 lb of beefsteak tomatoes ($1.00) - both are sold by the pound so only a small amount is needed.
Recipes:
- Italian Ground Beef and Potatoes Recipe

Wednesday
Meal: Baked Fresh Split Chicken Breast with Canned Corn and Sliced Watermelon
Description: Two fresh split chicken breasts from the Sanderson Farms family pack are seasoned with herbs and roasted until juicy and golden, paired with sweet canned corn and refreshing chilled sliced watermelon on the side. This is a clean, colorful plate that is naturally dairy-free and budget-friendly.
Sale items used: Fresh Split Chicken Breast Sanderson Farms ($1.99/lb), That's Smart! Vegetables - Corn ($0.89 each), Sliced Watermelon Quarters ($0.99/lb)
Prep time: 55 minutes
Serving note: Purchase approximately 2 lbs of split chicken breast (one large breast per person, roughly 1 lb each) at $3.98 total. One 14.5 oz can of corn is plenty for two. Pick up about 2 lbs of sliced watermelon at $1.98 for a generous side. Make-ahead tip: season the chicken the night before and refrigerate so it goes straight into the oven when you get home.

Thursday
Meal: Sliced Whole Boneless Pork Loin with Canned Peas and Honeycrisp Apples
Description: A portion of the whole boneless pork loin is seasoned, roasted, and sliced thin, served with sweet canned peas and crisp fresh Honeycrisp apple slices for a naturally sweet and savory pairing. The pork loin is an exceptional value at $1.99/lb and the leftovers can be refrigerated for lunches later in the week.
Sale items used: Whole Boneless Pork Loin ($1.99/lb), That's Smart! Vegetables - Peas ($0.89 each), Juicy Honeycrisp Apples ($1.99/lb)
Prep time: 65 minutes
Serving note: Purchase approximately 2 lbs of pork loin for this meal (the loin is sold whole, so buy the smallest available and plan to use about 2 lbs now and refrigerate or freeze the rest); 2 lbs at $1.99/lb is $3.98. One can of peas serves two easily. Buy about 1 lb of Honeycrisp apples ($1.99) for two servings. Make-ahead tip: roast the pork loin earlier in the day or on the weekend and simply slice and reheat at dinnertime.
Recipes:
- Roast Pork Loin with Fennel & Apples

Friday
Meal: Grilled Nathan's Beef Franks on That's Smart! Sandwich Bread with Vidalia Onions and Beefsteak Tomatoes
Description: Nathan's beef franks are grilled or pan-seared until nicely charred and served on That's Smart! sandwich bread with sweet grilled Vidalia onions and fresh sliced beefsteak tomatoes for a classic, satisfying end-of-week dinner. This quick meal is completely dairy-free and comes together in under 20 minutes with minimal cleanup.
Sale items used: Nathan's Beef Franks 11-14 oz ($4.99 with card), That's Smart! Sandwich Bread 20 oz ($1.69 with card), Vidalia Onions ($1.29/lb), Beefsteak Tomatoes ($1.99/lb)
Prep time: 20 minutes
Serving note: One pack of Nathan's Beef Franks contains enough franks for two people (plan on 2 to 3 franks each). One loaf of That's Smart! Sandwich Bread covers this meal and can be used for other meals or lunches. Use about 0.25 lb of Vidalia onions ($0.32) and about 0.5 lb of beefsteak tomatoes ($1.00) as toppings for two.

SHOPPING LIST

Buy on sale:
- Fresh Tilapia Fillets (1 lb): $6.99
- Loose Sweet Corn (2 ears): $1.00
- That's Smart! Vegetables - Green Beans (1 can): $0.89
- Ground Beef 81% Lean (1 lb): $2.99
- Tasteful Selections Potatoes 16 oz (1 bag): $2.99
- Vidalia Onions (0.75 lb total across Tuesday and Friday): $0.97
- Beefsteak Tomatoes (1 lb total across Tuesday and Friday): $1.99
- Fresh Split Chicken Breast Sanderson Farms (2 lbs): $3.98
- That's Smart! Vegetables - Corn (1 can): $0.89
- Sliced Watermelon Quarters (2 lbs): $1.98
- Whole Boneless Pork Loin (2 lbs): $3.98
- That's Smart! Vegetables - Peas (1 can): $0.89
- Juicy Honeycrisp Apples (1 lb): $1.99
- Nathan's Beef Franks 11-14 oz (1 pack): $4.99
- That's Smart! Sandwich Bread 20 oz (1 loaf): $1.69

Pantry staples needed:
- Olive oil or cooking oil (for pan-searing tilapia and sauteing hash)
- Salt and black pepper
- Garlic powder
- Onion powder
- Paprika (for chicken and pork seasoning)
- Dried herbs such as thyme or rosemary (for pork loin and chicken)
- Mustard or hot sauce (optional condiment for beef franks)