Giant Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: Split chicken breasts at $1.99/lb are one of the best protein deals you will see all summer, so they anchor two different nights with very different cooking styles - a sauteed skillet dish and a simple roasted preparation - keeping those two nights under $5 in protein each. The rotisserie chicken at $7.99 for a whole bird is outstanding value for a ready-to-use protein that carries a big pot of soup effortlessly. Wright Brand smoked sausage at $3.99 a pack gives bold flavor cheaply in a sausage and cabbage skillet, and pork ribs at $3.99/lb earned the one weekend-style big-cook night this week. Tilapia at $7.99/lb is the least expensive seafood option on this flyer by a wide margin and earned the single premium-protein night - salmon, shrimp, and clams all cost significantly more per serving and were skipped in favor of the better value. The Rao's pasta sauce and Barilla BOGO are the kind of pantry-level sale additions that add real flavor without much cost, so two small sauce and pasta purchases were folded into the week to keep the total well inside a comfortable range for four people.

5-DAY MEAL PLAN

Monday
Meal: Lemon-Herb Split Chicken Breasts with Roasted Green Beans and Steakhouse Potatoes
Description: Bone-in split chicken breasts are seasoned with grill seasoning and roasted alongside quartered Steakhouse Potatoes and fresh green beans until golden and cooked through. The simple one-pan approach keeps cleanup easy and lets the natural juices from the chicken flavor the vegetables underneath.
Sale items used: Fresh Split Chicken Breasts ($1.99/lb), Green Beans ($2.49/lb), Giant Steakhouse Potatoes ($3.99 for 4 ct. pkg), Giant Grill Seasoning ($2.00), Giant Extra Virgin Olive Oil ($6.00)
Prep time: 55 minutes
Serving note: 2 lbs split chicken breasts (roughly one large breast per person), 1 lb green beans, 1 pkg of 4 Steakhouse Potatoes (one per person)
Recipes:
- Chicken and Green Beans Sheet Pan Meal - Kalyn's Kitchen

Tuesday
Meal: Smoked Sausage and Cabbage Skillet with Green Peppers
Description: Sliced Wright Brand smoked sausage is browned in a hot skillet, then tossed with shredded cabbage and diced green peppers and cooked down with a splash of broth until tender and slightly caramelized. This hearty one-pan meal has a subtle smokiness throughout and comes together in under 30 minutes.
Sale items used: Wright Brand Smoked Sausage ($3.99 for 12 oz. pkg x2), Cabbage ($0.49/lb), Green Peppers ($0.99 each x2), Giant Vegetable or Canola Oil ($4.00)
Prep time: 30 minutes
Serving note: 2 pkgs (24 oz.) smoked sausage, 2 lbs cabbage (roughly half a medium head), 2 green peppers sliced thin

Wednesday
Meal: Rotisserie Chicken and Vegetable Soup with Valente Pasta
Description: A Giant Rotisserie Chicken is stripped of its meat and simmered in a large pot with yellow squash, grape tomatoes, and Valente pasta to build a rich, satisfying broth-based soup. This meal stretches one affordable chicken into a deeply flavorful pot that feeds four people generously with leftovers possible.
Sale items used: Giant Rotisserie Chicken ($7.99 each), Yellow or Green Squash ($1.49/lb), Grape Tomatoes ($2.49 for 10 oz. pkg), Valente Pasta ($1.49 for 12 oz. bag), Giant Salt and Pepper Shaker ($1.00)
Prep time: 40 minutes
Serving note: 1 whole rotisserie chicken (shredded, all usable meat), 1 lb squash sliced into half-moons, 1 pkg grape tomatoes, 1 bag pasta (about 3 oz. dry per person)
Recipes:
- Easy Chicken and Vegetable Noodle Soup (Low Sodium) - Nourished by Nic
- Easy Chicken Vegetable Soup Recipe + Video - The Slow Roasted Italian

Thursday
Meal: Pan-Seared Tilapia with Eggplant, Vine Ripe Tomatoes, and Avocado
Description: Tilapia fillets are seasoned and pan-seared in olive oil until crisp on the outside, then plated over a warm sauté of diced eggplant and vine ripe tomatoes with sliced fresh avocado on the side. The combination of flaky mild fish, silky eggplant, and creamy avocado creates a bright, satisfying plate that feels special without a high price tag.
Sale items used: Tilapia Fillets ($7.99/lb), Eggplant ($1.49 each), Vine Ripe Tomatoes ($2.49/lb), Jumbo or Mini Avocados ($1.99 each x2), Giant Extra Virgin Olive Oil ($6.00), Giant Grill Seasoning ($2.00)
Prep time: 35 minutes
Serving note: 2 lbs tilapia fillets (roughly one 8-oz. fillet per person), 1 medium eggplant diced, 1 lb vine ripe tomatoes chopped, 2 avocados (half per person)
Recipes:
- Pan-Seared Tilapia - Low Carb Africa
- Pan-Seared Cilantro Lime Tilapia with Avocado Salsa

Friday
Meal: St. Louis-Style Pork Ribs with Barbecue Sauce and Cucumber-Tomato Salad
Description: A full rack of St. Louis-style pork ribs is rubbed with grill seasoning, slow-roasted in the oven low and slow until fall-off-the-bone tender, then finished with Giant Barbecue Sauce in the last 15 minutes for a sticky glaze. A cool side salad of sliced cucumbers and grape tomatoes dressed simply with olive oil rounds out the plate.
Sale items used: St. Louis-Style Pork Ribs ($3.99/lb), Giant Barbecue Sauce ($1.00 for 18 oz.), Cucumbers ($0.99 each x2), Grape Tomatoes ($2.49 for 10 oz. pkg), Giant Grill Seasoning ($2.00), Giant Extra Virgin Olive Oil ($6.00)
Prep time: 3 hours 20 minutes (including low-and-slow roasting time)
Serving note: 3 lbs pork ribs (approximately a full rack, cut into portions of 3-4 ribs per person), 2 cucumbers sliced, 1 pkg grape tomatoes halved
Recipes:
- St Louis Style Ribs Recipe (Oven Baked)
- Fall Off the Bone St Louis Ribs - A Spicy Perspective

SHOPPING LIST

Buy on sale:
- Fresh Split Chicken Breasts (2 lbs): $3.98
- Wright Brand Smoked Sausage (x2 pkgs): $7.98
- Cabbage (2 lbs): $0.98
- Green Peppers (x2): $1.98
- Giant Rotisserie Chicken (x1): $7.99
- Yellow or Green Squash (1 lb): $1.49
- Grape Tomatoes (x2 pkgs): $4.98
- Valente Pasta (x1 bag): $1.49
- Tilapia Fillets (2 lbs): $15.98
- Eggplant (x1): $1.49
- Vine Ripe Tomatoes (1 lb): $2.49
- Jumbo Avocados (x2): $3.98
- St. Louis-Style Pork Ribs (3 lbs): $11.97
- Giant Barbecue Sauce (x1): $1.00
- Cucumbers (x2): $1.98
- Giant Steakhouse Potatoes (x1 pkg): $3.99
- Green Beans (1 lb): $2.49
- Giant Grill Seasoning (x1): $2.00

Pantry staples needed:
- Olive oil (the sale bottle can be purchased if not on hand, but assume it is a pantry item)
- Chicken broth or bouillon (for Wednesday soup base)
- Salt and black pepper
- Garlic
- Dried herbs (thyme, oregano, or Italian seasoning)
- Lemon juice or a fresh lemon