Publix Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week's plan keeps things dairy-free without sacrificing variety, giving you five completely different proteins across the five nights. Monday's herb-roasted pork tenderloin pairs with fall hard squash for a cozy start, while Tuesday's beef burgers with fresh beefsteak tomato keep dinner simple and satisfying. Midweek, you'll enjoy crisp baked chicken drumsticks with broccoli on Wednesday, then a hearty bratwurst and potato skillet on Thursday for an easy one-pan meal. Friday wraps things up light and bright with a garlic shrimp stir-fry loaded with mushrooms and broccoli, so you finish the week on a fresh note. Every dish leans on olive oil, garlic, and herbs for flavor, so you never have to worry about hidden dairy sneaking into your plate.

5-DAY MEAL PLAN

Monday
Meal: Herb-Roasted Pork Tenderloin with Fall Hard Squash
Description: Pork loin tenderloin is roasted until juicy and sliced, served alongside roasted cubes of fall hard squash. A simple olive oil and herb rub keeps it completely dairy-free.
Sale items used: Publix Extra Lean Pork Loin Tenderloins, Fall Hard Squash
Prep time: 45 minutes
Serving note: 2 lb Publix Extra Lean Pork Loin Tenderloins and 2 lb Fall Hard Squash, roasted and portioned for 4.
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 lean ground beef patties are pan-seared and stacked on hamburger buns with sliced beefsteak tomato. Skip the cheese and dairy sauces and dress with mustard or a dairy-free condiment of your choice.
Sale items used: Lean Ground Beef, Hamburger Buns, Beefsteak Tomato
Prep time: 25 minutes
Serving note: 1.5 lb Lean Ground Beef formed into 4 patties, 4 Hamburger Buns, and 1 lb Beefsteak Tomato sliced for topping.

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 baked until crisp-skinned and tender, served with roasted broccoli florets. A light oil and spice rub gives good flavor without any dairy.
Sale items used: Publix Chicken Drumsticks, Broccoli
Prep time: 50 minutes
Serving note: 2 lb Publix Chicken Drumsticks and 1 head of Broccoli, both roasted and divided among 4 plates.
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 pork sausage is browned in a skillet with cubed russet potatoes until golden and tender. A one-pan dinner with no dairy needed for flavor.
Sale items used: Publix Bratwurst Pork Sausage, Publix Russet Potatoes
Prep time: 35 minutes
Serving note: 1 pack Publix Bratwurst Pork Sausage sliced and 2 lb Publix Russet Potatoes cubed, cooked together for 4 servings.
Recipes:
- Bratwurst Casserole Recipe
- Brats and Potatoes Recipe
- Bratwurst Potato Skillet Recipe

Friday
Meal: Garlic Shrimp Stir-Fry with Mushrooms and Broccoli
Description: White shrimp are quickly stir-fried with sliced mushrooms and broccoli florets in garlic and oil for a fast, light finish to the week. A bright, dairy-free seafood night.
Sale items used: White Shrimp, Publix White Mushrooms, Broccoli
Prep time: 25 minutes
Serving note: 1.5 lb White Shrimp, 1 pack Publix White Mushrooms sliced, and 1 head of Broccoli, stir-fried together for 4 servings.
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 (2 lb): $9.98
- Fall Hard Squash (2 lb): $2.58
- Lean Ground Beef (1.5 lb): $13.49
- 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 (1 lb): $2.49
- Publix Chicken Drumsticks (2 lb): $3.98
- Broccoli (2 heads, 2 for $6.00): $6.00
- Publix Bratwurst Pork Sausage (1 pack): $5.69
- Publix Russet Potatoes (1 bag): $3.99
- White Shrimp (1.5 lb): $13.49
- Publix White Mushrooms (1 pack, 2 for $6.00): $6.00

Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic
- Mixed dried herbs (rosemary, thyme, or Italian seasoning)
- Mustard or other dairy-free condiment for burgers
- Cooking spray or extra oil for skillet and stir-fry