Food City Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week is built around two proteins, with chicken on Monday and Friday and pork on Tuesday, Wednesday and Thursday, so oil, vinegar, spices and tomatoes do the flavoring in place of cheese or cream. The standout buys are the 2 lbs of Whole Boneless Pork Loin at $3.98 and the 2 lbs of Boneless Chicken Breast at $3.98, and the two bags of Herndon Farms Bagged Greens at $5.00 cover both Monday and Friday. Cabbage at $1.38 for 2 lbs stretches across Tuesday's slaw and Wednesday's saute, and the sweet onions carry Monday and Wednesday. Tuesday's ribs need about 2 hours in the oven, so rub them the night before, and give the labels on the Famous Dave's BBQ Sauce and the Food Club Chili Seasoning a quick look to confirm they are dairy-free.

5-DAY MEAL PLAN

Monday
Meal: Skillet Chicken Breast with Sweet Onions and Diced Tomatoes
Description: Sliced Boneless Chicken Breast is seared in a skillet, then simmered with sweet onions and Food Club Tomatoes until saucy. Serve over a bed of Bagged Greens, Herndon Farms, wilted by the hot sauce.
Sale items used: Boneless Chicken Breast, Jumbo Pack; Sweet Onions, Loose; Food Club Tomatoes, 14.5-15 oz; Bagged Greens, Herndon Farms, 16 oz
Prep time: 30 minutes
Serving note: 2 lbs Boneless Chicken Breast, 1 lb Sweet Onions (about 2 onions), 2 cans Food Club Tomatoes, 1 bag Bagged Greens (16 oz). Season with pantry salt, pepper, garlic powder, and olive oil.
Recipes:
- Simple Chicken Breast with Onions and Tomatoes
- Skillet Tomato Chicken Breast Dinner - Bunny's Warm Oven

Tuesday
Meal: Oven-Baked Baby Back Pork Ribs with Cabbage Slaw
Description: Baby Back Pork Ribs are rubbed with pantry spices and baked low and slow until tender, then brushed with Famous Dave's BBQ Sauce. A crisp oil-and-vinegar cabbage slaw with cucumber, made without mayonnaise, is served alongside.
Sale items used: Baby Back Pork Ribs; Cabbage; Cucumbers, Each; Famous Dave's BBQ Sauce, 17.5-20 oz
Prep time: 15 minutes active, about 2 hours total
Serving note: 4 lbs Baby Back Pork Ribs (about 2 racks), 1 lb Cabbage, 2 Cucumbers, 1 bottle Famous Dave's BBQ Sauce. Total time exceeds 60 minutes: rub the ribs the night before and bake at 300F for about 2 hours; the slaw can be tossed 30 minutes ahead. Check that the BBQ sauce label shows no dairy before using.
Recipes:
- Dry-Rubbed BBQ Pork Ribs with Green Cabbage Slaw
- Two-Hour BBQ Baby Back Ribs with Classic Coleslaw

Wednesday
Meal: Pan-Seared Pork Chops with Sauteed Cabbage and Onions
Description: Boneless Pork Chops, Center Cut are seared in a hot skillet until golden and just cooked through. Sweet Onions and Cabbage are sauteed in the same pan until soft and lightly browned.
Sale items used: Boneless Pork Chops, Center Cut; Cabbage; Sweet Onions, Loose
Prep time: 30 minutes
Serving note: 2 lbs Boneless Pork Chops, Center Cut, 1 lb Cabbage, 1 lb Sweet Onions (about 2 onions). Cook with pantry olive oil, salt, and pepper.
Recipes:
- Smothered Cabbage with Pork Chops

Thursday
Meal: Baked Pork Loin Medallions with Bean and Tomato Skillet
Description: Whole Boneless Pork Loin is cut into thick medallions, seasoned with Food Club Chili Seasoning, and roasted in the oven until juicy. A skillet of Food Club Beans and Food Club Tomatoes simmers alongside as a hearty side.
Sale items used: Whole Boneless Pork Loin; Food Club Beans, 15.25-15.5 oz; Food Club Tomatoes, 14.5-15 oz; Food Club Chili Seasoning, 1 oz
Prep time: 40 minutes
Serving note: 2 lbs Whole Boneless Pork Loin, 2 cans Food Club Beans, 1 can Food Club Tomatoes, 1 packet Food Club Chili Seasoning. Check that the chili seasoning label shows no dairy. Roast the medallions at 400F for about 20 minutes.
Recipes:
- Garlic Herb Pork Medallions with Tuscan White Beans
- Pork medallions with tomatoes, white beans and chard / Riverford

Friday
Meal: Sheet-Pan Chicken Breast with Cucumber Salad
Description: Fresh Split Chicken Breast, Sanderson Farms is seasoned and roasted on a sheet pan until the skin is crisp and the meat is cooked through. Serve with a cool cucumber and Bagged Greens salad tossed in oil and vinegar.
Sale items used: Fresh Split Chicken Breast, Sanderson Farms; Cucumbers, Each; Bagged Greens, Herndon Farms, 16 oz
Prep time: 50 minutes
Serving note: 2.5 lbs Fresh Split Chicken Breast, Sanderson Farms (4 pieces), 2 Cucumbers, 1 bag Bagged Greens (16 oz; with Monday's bag this makes the 2 for $5.00 pair). Roast at 425F for about 40 minutes. Season with pantry salt, pepper, paprika, and olive oil.
Recipes:
- Baked Chicken Breasts & Cucumber Salad

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast, Jumbo Pack (2 lbs): $3.98
- Fresh Split Chicken Breast, Sanderson Farms (2.5 lbs): $4.98
- Baby Back Pork Ribs (4 lbs): $11.96
- Boneless Pork Chops, Center Cut (2 lbs): $7.98
- Whole Boneless Pork Loin (2 lbs): $3.98
- Cabbage (2 lbs): $1.38
- Sweet Onions, Loose (2 lbs): $1.98
- Cucumbers, Each (4 each): $3.56
- Bagged Greens, Herndon Farms, 16 oz (2 bags): $5.00
- Food Club Tomatoes, 14.5-15 oz (3 cans): $2.97
- Food Club Beans, 15.25-15.5 oz (2 cans): $1.98
- Food Club Chili Seasoning, 1 oz (1 each): $0.99
- Famous Dave's BBQ Sauce, 17.5-20 oz (1 each): $2.79

Pantry staples needed:
- Olive oil, salt, black pepper, garlic powder, paprika, vinegar, and a basic rib rub of spices