Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Herb-Roasted Pork Tenderloin with Fall Hard Squash
Description: A lean pork tenderloin is rubbed with herbs and roasted until juicy, served alongside caramelized cubes of fall hard squash. This simple, comforting dish is naturally dairy-free and scaled perfectly for two.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Fall Hard Squash
Prep time: 45 minutes
Serving note: Use about 1 lb pork tenderloin and 1.5 lb fall hard squash, cubed and roasted with olive oil, salt, pepper, and 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: Juicy beef burgers are grilled and topped with thick slices of fresh beefsteak tomato, served on toasted buns. A quick, satisfying weeknight meal with no dairy toppings needed.
Sale items used: Lean Ground Beef Burgers, Hamburger Buns, Beefsteak Tomato
Prep time: 20 minutes
Serving note: Use 1 lb ground beef burgers (2 patties), 2 hamburger buns, and about 0.5 lb beefsteak tomato sliced.

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: Crispy baked chicken drumsticks are seasoned simply and roasted alongside tender broccoli florets. A wholesome, easy sheet-pan dinner for two.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 40 minutes
Serving note: Use about 1.5 lb chicken drumsticks (4-5 pieces) and 1 head of broccoli, cut into florets and roasted with olive oil and garlic.
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 pan-seared with diced russet potatoes and onions until golden and crisp. A hearty, one-pan dairy-free dinner for two.
Sale items used: Publix Bratwurst Pork Sausage, Publix Russet Potatoes
Prep time: 30 minutes
Serving note: Use 1 package (about 4 links) bratwurst, sliced, and 2 medium russet potatoes, diced (from the 3-count bag).
Recipes:
- Bratwurst Casserole Recipe
- Brats and Potatoes Recipe
- Bratwurst Potato Skillet Recipe

Friday
Meal: Garlic Shrimp Stir-Fry with Mushrooms and Broccoli
Description: Plump white shrimp are stir-fried with garlic, mushrooms, and broccoli in a light, dairy-free sauce. A quick and flavorful way to end the week.
Sale items used: White Shrimp, Publix White Mushrooms, Broccoli
Prep time: 25 minutes
Serving note: Use about 1 lb white shrimp, peeled and deveined, 1 pack white mushrooms sliced, and 1 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 (1 lb): $4.99
- Fall Hard Squash (1.5 lb): $1.94
- Lean Ground Beef Burgers (1 lb): $9.99
- 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.
- Beefsteak Tomato (0.5 lb): $1.25
- Publix Chicken Drumsticks (1.5 lb): $2.99
- Broccoli (2 heads): $6.00
- Publix Bratwurst Pork Sausage (1 pack): $5.69
- Publix Russet Potatoes (1 bag): $3.99
- White Shrimp (1 lb): $8.99
- Publix White Mushrooms (1 pack): $3.00

Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic
- Rosemary or other dried herbs
- Onion