Piggly Wiggly Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Baked Chicken Leg Quarters with Roasted Broccoli and Gold Potatoes
Description: Two chicken leg quarters are seasoned with olive oil, garlic, and herbs, then roasted until golden and crispy alongside broccoli florets and cubed gold potatoes. This simple, satisfying sheet-pan dinner is completely dairy-free and comes together with minimal cleanup.
Sale items used: Fresh Fryer Leg Quarters ($0.79/lb), Broccoli Crowns ($1.99/lb), Best Choice Gold or Red Potatoes 5 lb bag ($3.49 each), Wesson Cooking Oil ($2.99 each)
Prep time: 15 minutes active, 45 minutes roasting
Serving note: Purchase approximately 1 lb of leg quarters (about 2 pieces) at $0.79/lb for a cost of $0.79. Use about 0.5 lb broccoli crowns and 2 to 3 small gold potatoes from the 5 lb bag. The 5 lb bag will last the week for multiple meals. Preheat oven to 425F and roast everything on one sheet pan; start potatoes 10 minutes before adding chicken and broccoli to ensure even doneness.
Recipes:
- Chicken Leg Quarters Recipe (quick, easy, 5 ingredients!)
- Baked Chicken Leg Quarters (Crispy & Juicy) - Wholesome Yum
Tuesday
Meal: Sauteed Boneless Country Style Pork Ribs with Zucchini and Beefsteak Tomatoes
Description: One or two boneless country style pork rib pieces are pan-seared in a hot skillet until browned and cooked through, then served alongside sauteed zucchini coins and sliced fresh beefsteak tomatoes. A splash of Lawry's marinade adds bold flavor without any dairy.
Sale items used: Family Pack Fresh Boneless Country Style Pork Ribs ($2.19/lb), Zucchini or Yellow Squash ($1.49/lb), Hothouse Beefsteak Tomatoes ($1.49/lb), Lawry's Marinades ($2.49 each)
Prep time: 25 minutes
Serving note: Purchase approximately 0.5 lb of country style pork ribs at $2.19/lb for a cost of $1.10. Use about 0.5 lb zucchini and 0.5 lb beefsteak tomatoes. Family pack ribs can be portioned and frozen in individual servings when you get home. Marinate the pork for at least 15 minutes before cooking for best flavor.
Wednesday
Meal: Carolina Pride Sausage and Prego Marinara Pasta with Green Giant Vegetables
Description: Sliced Carolina Pride pork sausage is browned in a skillet, then simmered with Prego marinara sauce and tossed with your pasta of choice for a hearty, comforting one-pan meal. A side of Green Giant canned vegetables rounds out the plate and keeps the meal balanced and dairy-free.
Sale items used: Carolina Pride Pork Sausage Rolls ($2.99 each), Prego Pasta Sauce 2/$4.00, Green Giant Vegetables 3/$4.00
Prep time: 20 minutes
Serving note: One 16 oz sausage roll will provide 2 to 3 servings; cook half this week and freeze the rest. Use one 14.5 to 24 oz jar of Prego sauce, which will also last for leftovers. One can of Green Giant vegetables serves one easily. Use pasta from your pantry or pick up a small box. Check Prego label to confirm dairy-free status, as most marinara varieties are.
Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.
Recipes:
- Spinach & Sausage Pasta (Gluten & Dairy-free)
- Spaghetti Pasta with Veggie Sausage and Marinara Recipe - The Chic Life
Thursday
Meal: Smithfield Marinated Pork Tenderloin with Baked Beans and Corn
Description: A Smithfield marinated pork tenderloin is roasted in the oven until juicy and tender, then sliced and served alongside warm Yellowstone baked beans and McKenzie's frozen corn for a filling, no-fuss dinner. The pre-marinated tenderloin does all the flavor work for you, making this an easy weeknight meal with zero dairy.
Sale items used: Smithfield Marinated Fresh Pork Tenderloins ($4.99 each), Yellowstone Baked Beans ($2.29 each), McKenzie's Corn 2/$4.00
Prep time: 10 minutes active, 25 to 30 minutes roasting
Serving note: One Smithfield tenderloin (18.4 to 23 oz) yields 3 to 4 servings; slice and refrigerate or freeze leftovers for later in the week. One 15 oz can of baked beans is a generous single serving with leftovers. One bag of McKenzie's corn (20 oz) provides 2 to 3 servings. Roast tenderloin at 425F to an internal temperature of 145F; let rest 5 minutes before slicing.
Recipes:
- Citrus Grilled Pork Tenderloin with Baked Beans - The Comfort of Cooking
- Baked Pork Tenderloin (Juicy 20-Min Recipe) - Wholesome Yum
- Marinated Pork Tenderloin
Friday
Meal: Pan-Seared Sea Best Swai Fillets with Dole Salad Kit and Beefsteak Tomatoes
Description: A Sea Best swai fillet is seasoned simply and pan-seared in a light coating of cooking oil until flaky and golden, then plated alongside a fresh Dole salad kit and sliced beefsteak tomatoes for a light, refreshing end-of-week dinner. This meal comes together in under 20 minutes and is naturally dairy-free.
Sale items used: Sea Best Frozen Boneless Swai Fillets 32 oz ($7.99 each), Dole Salad Kit ($3.99 each), Hothouse Beefsteak Tomatoes ($1.49/lb)
Prep time: 15 minutes
Serving note: The 32 oz bag of swai fillets contains approximately 6 to 8 fillets; use 1 to 2 fillets for this meal and freeze the rest for future use. Use about 0.5 lb beefsteak tomatoes at $1.49/lb for a cost of $0.75. Thaw fillets overnight in the refrigerator or under cold running water for 15 minutes before cooking. Check the Dole salad kit label to confirm it does not include a cheese packet; if it does, simply omit that packet.
Recipes:
- Pan-fried Swai Fillet with Mixed Green Salad - Santa Monica Seafood Market & Café
- Swai Fish Recipe: Pan Seared in 20 Minutes - Seafood Portal
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Fresh Fryer Leg Quarters (1 lb): $0.79
- Broccoli Crowns (0.5 lb): $1.00
- Best Choice Gold Potatoes 5 lb bag (x1): $3.49
- Family Pack Fresh Boneless Country Style Pork Ribs (0.5 lb): $1.10
- Zucchini or Yellow Squash (0.5 lb): $0.75
- Hothouse Beefsteak Tomatoes (1 lb total, used across Tuesday and Friday): $1.49
- Lawry's Marinades (x1): $2.49
- Carolina Pride Pork Sausage Roll (x1): $2.99
Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.
- Prego Pasta Sauce (x1, part of 2/$4.00 deal): $2.00
- Green Giant Vegetables (x1, part of 3/$4.00 deal): $1.34
- Smithfield Marinated Fresh Pork Tenderloin (x1): $4.99
- Yellowstone Baked Beans (x1): $2.29
- McKenzie's Corn (x1, part of 2/$4.00 deal): $2.00
- Sea Best Frozen Boneless Swai Fillets 32 oz (x1): $7.99
- Dole Salad Kit (x1): $3.99
- Wesson Cooking Oil (x1): $2.99
Pantry staples needed:
- Pasta (spaghetti or penne for Wednesday)
- Olive oil or neutral cooking oil (for roasting and searing)
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika or Italian seasoning
- Onion powder
- Red pepper flakes (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Baby Back Pork Ribs: $3.59/lb
- Tyson Fully Cooked Chicken Strips, Fillets, Nuggets, Wings or Restaurant Style Entrées (20-26.05 oz): $7.77 each
- Fresh Fryer Leg Quarters (sold in 10 lb bags): $0.79/lb
- Family Pack Fresh Boneless Country Style Pork Ribs: $2.19/lb
- Family Pack Fresh Boneless Sirloin Pork Chops: $2.19/lb
- Smithfield Marinated Fresh Pork Tenderloins, Picnics or Loin Fillets (18.4-23 oz): $4.99 each
- USDA Select Black Canyon Angus Family Pack T-Bone Steaks: $9.99/lb
- Family Pack Fresh Pork Cutlets: $2.99/lb
- USDA Select Black Canyon Angus Boneless Beef Sirloin Tip Roast: $6.59/lb
- Family Pack 85% Lean Fresh Ground Round: $5.99/lb
- Family Pack Fresh Breakfast Thin Boneless Sirloin Pork Chops: $2.39/lb
- Family Pack Fresh Tenderized Boneless Sirloin Pork Chops: $2.39/lb
- USDA Select Black Canyon Angus Boneless Beef Sirloin Tip Steaks: $6.99/lb
- Tyson Individually Frozen Boneless Skinless Chicken Breasts or Tenderloins (40 oz): $7.99 each
- Sea Best Frozen Boneless Swai Fillets (32 oz): $7.99 each
- Steak-umm Sandwich Steaks (9 oz): 2/$7.00
- Johnsonville Ground Fresh Sausage or Griller Patties (16 oz): $3.99 each
- Armour LunchMakers (2.47-2.84 oz): 10 for $10.00
- El Monterey Single Serve Burritos (3.8-4 oz): 10 for $10.00
- Holten's Frozen Beef Patties (6 lb): $26.99 each
- Ball Park Beef Franks (15 oz): $3.99 each
- Eckrich Fully Cooked Smoked Rope Sausage, Links or Lil Smokies (8.3-14 oz): $3.79 each
- Oscar Mayer Fun Pack Lunchables (8.8-10.7 oz): 2/$5.00
- Jimmy Dean Fresh Pork Roll Sausage (16 oz): $3.99 each
- Ball Park Meat or Turkey Franks (15 oz): 2/$4.00
- Oscar Mayer Deli Fresh Lunch Meats (15-16 oz): $6.49 each
- Carolina Pride Pork Sausage Rolls (16 oz): $2.99 each
- Jimmy Dean Simple Scrambles (5.35 oz): 2/$5.00
- Tennessee Pride Frozen Pork Sausage Patties (40 oz): $10.99 each
- El Monterey Taquitos (20-20.7 oz): $3.99 each
- Bob Evans Family Pack Side Dishes (28-32 oz): $3.99 each
- Louis Kemp Imitation Crab or Lobster (8 oz): 2/$5.00
Deli and prepared on sale:
- Kretschmar Roast Beef (sliced to order): $12.99/lb
- Kretschmar Turkey Breast (sliced to order): $7.99/lb
- Pancho's Queso Dip (16 oz): $5.99 each
Produce on sale:
- Blueberries, Pint or Blackberries or Raspberries (6 oz): 2/$5.00
- Seedless Watermelons: $3.99 each
- Dole Salad Kit (7.1-13.3 oz): $3.99 each
- Broccoli Crowns: $1.99/lb
- Zucchini or Yellow Squash: $1.49/lb
- Peaches, Nectarines or Plums (2 lb bag): $3.99 each
- Hothouse Beefsteak Tomatoes: $1.49/lb
- Always Save Onions, Yellow, Red or White (2 lb bag): 2/$3.00
- Best Choice Gold or Red Potatoes (5 lb bag): $3.49 each
- Navel Oranges (imported): 3/$2.00
Dairy and eggs on sale:
- Cracker Barrel Slices, Chunks, Cuts, Cubes or Bars (6-8 oz): 2/$6.00
- Velveeta Slices (12 oz): $2.99 each
- Planet Oat Oat Milk (89 oz): $4.99 each
- Just Crack an Egg or Oscar Mayer Scramblers (2.25-3 oz): 2/$4.00
- Yoplait GoGurt (16 ct): $4.99 each
- Rana Pasta (8-15 oz): $3.99 each
- Country Crock Spread (61.5 oz): $6.99 each
- Starbucks Iced Coffee (8-40 oz): $5.99 each
- Chobani Flips (4.5 oz): 4/$5.00
Bakery and bread on sale:
- Pillsbury Grands, Crescents or Cinnamon Rolls (8-16.3 oz): 2/$5.00
- Martin's Mini Rolls (14 oz): $4.99 each
- Fresh Baked Fresh Dough Pizza (choice of all toppings): $10.99 each
Pantry on sale:
- Prego Pasta Sauce (14.5-24 oz): 2/$4.00
- Tropicana Orange Juice (48 oz): $3.99 each
- Heinz Ketchup (32 oz, must buy 2): 2/$7.00
- Western Wishbone Salad Dressing (24 oz): $3.99 each
- French's Mustard or Worcestershire (10-20 oz): 2/$4.00
- Yellowstone Baked Beans (15 oz): $2.29 each
- Ben's Single Serve Rice Cups (2.2-2.4 oz): 2/$3.00
- SPAM Luncheon Meat (12 oz): $3.99 each
- Duke's Mayonnaise (11.5-16 oz): $3.99 each
- Lawry's Marinades (12 oz): $2.49 each
- Green Giant Vegetables (14.5-15.25 oz): 3/$4.00
- Dole Pineapple (8 oz): 10 for $10.00
- Hormel Canned Chicken (10 oz): $2.99 each
- Heinz Mustard (20 oz): $2.49 each
- Bertolli Pasta or Pizza Sauce (15-24 oz): 2/$6.00
- Louisiana Hot Sauce (6 oz): $1.29 each
- Cracker Barrel Dinners (14 oz): $3.49 each
- Welch's Grape Jam or Jelly (20 oz): 2/$5.00
- Sun-Maid Raisins or Mini Raisins (6 oz): 2/$5.00
- Ghirardelli Premium Brownie Mix (18.75-20 oz): $3.99 each
- Pringles Snack Stacks (12 ct): $4.99 each
- Bubly Water (8 pk): $3.99 each
- Wesson Cooking Oil (24 oz): $2.99 each
- Nutri Grain, Special K Breakfast Bars or Rice Krispies Treats (5-12 ct): $2.99 each
- SunnyD Punch (128 oz): $3.49 each
- Nabisco Party Size Cookies or Crackers (18-28.8 oz): $6.49 each
- Nabisco Multipack Cookies or Crackers (10-16.36 oz): $5.99 each
- Chicken of the Sea Tuna Pouches (2.5 oz): 10 for $10.00
- Cheez-It, Pringles or Pop-Tarts (1.62-3.3 oz or 2 ct): 10 for $10.00
- Maxwell House or Gevalia K Cups (10 ct): $5.99 each
- Hershey's Snack Size Candy (4 pk): 2/$3.00
- Orville Redenbacher's Popcorn (6-12 ct): $3.99 each
- Sweet 'N Low or In the Raw Sweetener or Sugar (8 oz or 50 ct): $2.79 each
- Frito Lay Minis (2.87-5.12 oz): 2/$5.00
- Frito-Lay Ruffles (7.25-10.25 oz): 2/$8.00
- Frito-Lay Cheetos (6.5-8.5 oz): 2/$8.00
- Little Debbie Big Packs Snacks (12-30 oz): $4.49 each
- Niagara Water (24 pk/16.9 oz bottles): 2/$7.00
- JJ's Snack Pies (4 oz): 4/$3.00
Frozen on sale:
- Banquet or Swanson Pot Pies or Fruit Pies (7 oz): 10 for $10.00
- Arby's, Red Robin, Sonic, Nathan's, Checkers, or Paw Patrol Frozen Potatoes or Onion Rings (14-18 oz): $3.99 each
- Red Baron Pizza (15.28-23.45 oz): $3.99 each
- Mayfield Krunch Bars or Nutty Buddies (8 pk): $2.99 each
- Green Giant Boil-in-Bag Vegetables (7-8 oz): 10 for $10.00
- Michelina's Entrées (4.5-10.2 oz): 10 for $10.00
- Bagel Bites Pizza Bites (6.9-7 oz, when you buy 3): 3/$6.00
- Banquet Boneless Jumbo Chicken (48 oz): $8.49 each
- Farm Rich Appetizers (12-22 oz): $6.49 each
- Devour Big Bowl Entrées (9-14 oz, when you buy 3): 3/$9.00
- Wild Mike's Pizza (16.73-17 oz): $3.49 each
- Birds Eye Vegetable Blends (10-14.4 oz): 2/$4.00
- McKenzie's Corn (20 oz): 2/$4.00
- Louisa Pasta (4-16 oz): $4.49 each
- Mr. Dell's Hashbrowns (10-32 oz): $3.29 each
- SuperPretzel Pretzel Bites (21.78 oz): $3.49 each
- Delimex Burrito Bowls (10.5-11 oz, when you buy 3): 3/$9.00
- Marie Callender's Bowls (10-13 oz): 2/$6.00
- Sara Lee Coffee Cake (8.5 oz): $4.99 each
- Eggs Pancakes, Waffles, or French Toast (5-40 ct): $2.99 each
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$41.69
for 1 person · $41.69 per person
📍 Disclaimer: Prices and availability are based on the Piggly Wiggly weekly sales flyer for the week of August 19, 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 Piggly Wiggly.