Publix Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Roasted Chicken Leg Quarters with Potatoes and Brussels Sprouts
Description: Bone-in chicken leg quarters are roasted until crispy-skinned alongside cubed russet potatoes and halved Brussels sprouts. A simple olive oil, garlic, and herb seasoning keeps this dairy-free and hearty.
Sale items used: Publix Chicken Leg Quarters, Publix Russet Potatoes, Brussels Sprouts
Prep time: 15 minutes
Serving note: 2 lbs chicken leg quarters (about 1 per person), 1.5 lbs potatoes from the 5-lb bag, 1 lb Brussels sprouts halved. Bake time approx 45 minutes.
Recipes:
- Crispy Roasted Chicken Quarters with Brussels Sprouts (One-Pan Dinner)
- One Pan Chicken with Lemon Garlic Potatoes & Brussels Sprouts - A Saucy Kitchen
- One-Skillet Roast Chicken Legs and Brussels Sprouts - Kirsty's Table

Tuesday
Meal: Beef and Broccoli Stir-Fry over Jasmine Rice
Description: Thin-sliced ground chuck (formed into crumbles or seared as strips) is stir-fried with fresh broccoli in a dairy-free soy-garlic sauce, served over fluffy jasmine rice. Quick and satisfying for a weeknight dinner.
Sale items used: Ground Chuck, Broccoli, Mahatma Jasmine Rice
Prep time: 25 minutes
Serving note: 1 lb ground chuck, 1 head broccoli florets, 1 cup dry jasmine rice cooked for 2 servings.
Recipes:
- Authentic Beef and Broccoli Stir Fry {25 Minutes} | Shuangy's Kitchensink
- Beef & Broccoli Stir Fry with Seasoned Rice Recipe - Gluten Free & More

Wednesday
Meal: Slow-Cooked Pulled Pork with Squash and Green Beans
Description: A Boston butt roast is slow-cooked until tender and shredded, paired with roasted fall hard squash and snipped green beans. All ingredients are naturally dairy-free with a smoky spice rub.
Sale items used: Publix Pork Boston Butt Roast, Fall Hard Squash, Pero Family Farms Snipped Green Beans
Prep time: 20 minutes active
Serving note: 1.5 lbs pork Boston butt, 1 lb squash cubed, half a bag of green beans. Total slow-cook time is 6-7 hours; start pork in the morning or slow-cook overnight for a timely dinner.

Thursday
Meal: Seared Shrimp with Broccoli and Carrots
Description: Large white shrimp are seared quickly in olive oil and garlic, then tossed with steamed broccoli and carrots for a light, protein-packed dinner. Ready in under 30 minutes with no dairy involved.
Sale items used: White Shrimp, Broccoli, GreenWise Organic Whole Carrots
Prep time: 20 minutes
Serving note: 1 lb shrimp peeled and deveined, 1 head broccoli florets, 1 cup sliced carrots (half of a 2-pack).
Recipes:
- Shrimp and Broccoli Gluten Free - Dairy Free Recipe - Today's Integrative Health
- Shrimp Broccoli Stir-fry - Kawaling Pinoy
- Quick Shrimp and Broccoli Stir Fry - I Wash You Dry

Friday
Meal: Ground Turkey Skillet with Onions, Spinach, and Pasta
Description: Lean ground turkey is browned with sauteed onions and fresh spinach, then tossed with cooked pasta for a comforting one-pan meal. Naturally dairy-free with olive oil in place of butter.
Sale items used: Jennie-O Ground Turkey, Publix Yellow Onions, Publix Spinach, Publix Premium Pasta
Prep time: 25 minutes
Serving note: 1 lb ground turkey (half of the 2-pack), half an onion diced, 2 cups spinach, half a box of pasta cooked for 2 servings.
Recipes:
- One Pot Ground Turkey Pasta - A Saucy Kitchen
- Ground Turkey Pasta w/ Veggies (One Pot) - Eat the Gains
- Easy Ground Turkey Pasta Recipe (Hidden Veggies)

SHOPPING LIST

Buy on sale:
- Publix Chicken Leg Quarters (2 lbs): $3.18
- Publix Russet Potatoes (5-lb bag): $3.99
- Brussels Sprouts (1 unit): $2.50
- Ground Chuck (1 lb): $4.99
- Broccoli (2 units, used Tue and Thu): $6.00
- Mahatma Jasmine Rice (1 pack): $2.49
- Publix Pork Boston Butt Roast (1.5 lbs): $4.49
- Fall Hard Squash (1 lb): $1.29
- Pero Family Farms Snipped Green Beans (1 pack): $2.50
- White Shrimp (1 lb): $9.99
- GreenWise Organic Whole Carrots (1 unit): $1.50
- Jennie-O Ground Turkey (1 pack): $4.00
- Publix Yellow Onions (1 bag): $3.99
- Publix Spinach (1 bag): $1.49
- Publix Premium Pasta (1 pack): $2.50

Pantry staples needed:
- Olive oil
- Garlic
- Salt and pepper
- Soy sauce (check dairy-free label, most are dairy-free)
- Smoked paprika or chili powder
- Basic dried herbs (thyme, rosemary, or Italian seasoning)