Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Herb-Roasted Pork Tenderloin with Fall Hard Squash
Description: A single-portion pork tenderloin is rubbed with herbs and roasted alongside cubed fall hard squash until tender and caramelized. Simple, warming, and naturally dairy-free.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Fall Hard Squash
Prep time: 45 minutes
Serving note: 0.4 lb pork tenderloin, 0.5 lb fall hard squash, cubed and roasted with olive oil, salt, pepper, rosemary.
Recipes:
- Herb Roasted Pork Tenderloin
- Roasted Pork Tenderloin with Apples and Squash Recipe
- Roast Pork Tenderloin with Butternut Squash

Tuesday
Meal: Beef Burgers with Fresh Tomato
Description: A juicy beef burger patty is grilled and topped with fresh beefsteak tomato slices on a bun, dairy-free with no cheese or mayo needed. Quick, satisfying weeknight meal for one.
Sale items used: Steakhouse Elite Ground Beef Burgers, Beefsteak Tomato, Hamburger Buns
Prep time: 20 minutes
Serving note: 1 burger patty (about 0.33 lb from package), 2-3 tomato slices, 1 hamburger bun.

Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.

Recipes:
- Easy Dairy-Free Beef Burgers Recipe
- Dairy Free and Egg Free Burgers
- Beef Burgers Without Egg (Or Breadcrumbs)

Wednesday
Meal: Baked Chicken Drumsticks with Broccoli
Description: Chicken drumsticks are seasoned and baked until crispy, served alongside roasted broccoli florets. A simple, protein-rich dairy-free dinner.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 45 minutes
Serving note: 0.75 lb chicken drumsticks (about 2-3 pieces), 0.5 head broccoli, roasted with olive oil, garlic, salt, pepper.
Recipes:
- Air Fryer Chicken Drumsticks and Broccoli
- Easy Oven Baked Chicken Drumsticks
- Dijon Chicken Drumsticks with Broccoli

Thursday
Meal: Bratwurst and Potato Skillet
Description: Sliced bratwurst is browned in a skillet with diced russet potatoes until crisp and golden, making a hearty one-pan meal for one. No dairy needed for a flavorful finish.
Sale items used: Publix Bratwurst Pork Sausage, Publix Russet Potatoes
Prep time: 30 minutes
Serving note: 1 bratwurst link (about 0.25 lb), 1 medium russet potato (about 0.5 lb), diced and pan-fried in oil.
Recipes:
- Bratwurst Casserole Recipe
- Brats and Potatoes Recipe
- Bratwurst Potato Skillet Recipe

Friday
Meal: Garlic Shrimp Stir-Fry with Mushrooms and Broccoli
Description: Shrimp is quickly stir-fried with garlic, mushrooms, and broccoli in a light dairy-free sauce for a fresh, fast finish to the week. Serve over rice if desired.
Sale items used: White Shrimp, Publix White Mushrooms, Broccoli
Prep time: 20 minutes
Serving note: 0.4 lb shrimp, peeled and deveined; 0.3 lb mushrooms, sliced; 0.25 head broccoli, cut into florets.
Recipes:
- Shrimp, Broccoli, and Shitake Mushroom Stir Fry
- Garlic Broccoli Shrimp Stir Fry Recipe by Tasty
- Shrimp and Broccoli Stir Fry

SHOPPING LIST

Buy on sale:
- Publix Extra Lean Pork Loin Tenderloins (0.4 lb): $2.00
- Fall Hard Squash (0.5 lb): $0.65
- Steakhouse Elite Ground Beef Burgers (1 package): $10.49
- Beefsteak Tomato (0.3 lb): $0.75
- Hamburger Buns (1 pack): $3.49
Check the label: supermarket buns and rolls often contain milk or whey even when nothing on the front says so.
- Publix Chicken Drumsticks (0.75 lb): $1.49
- Broccoli (1 of 2-pack, using half for Wed, half for Fri): $6.00
- Publix Bratwurst Pork Sausage (1 pack, using 1 link): $5.69
- Publix Russet Potatoes (1 pack, using 1 potato): $3.99
- White Shrimp (0.4 lb): $3.60
- Publix White Mushrooms (1 of 2-pack): $6.00

Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic
- Rosemary (dried or fresh)
- Cooking oil for stir-fry