ALDI Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Chicken Breasts with Chutney Glaze and Roasted Potatoes
Description: One golden pan-seared chicken breast is brushed with a sweet-tangy chutney glaze in the last minutes of cooking. It is served with crisp olive-oil roasted potatoes for a simple, dairy-free dinner.
Sale items used: Fresh Family Pack Chicken Breasts, Specially Selected Assorted Chutney
Prep time: 45 minutes
Serving note: Use 1 chicken breast (about 6 oz, from an assumed 0.5 lb purchase), 2 tbsp chutney (chop any large fruit pieces), and 1 medium potato (about 6 oz) cubed and roasted at 425F for 30 minutes with olive oil, salt, and pepper. Choose a chutney with no dairy ingredients on the label. Start the potatoes first, then sear the chicken while they finish.

Tuesday
Meal: Ground Beef and French Green Bean Skillet Stir-Fry over Rice
Description: Browned ground beef and tender-crisp French green beans are tossed in a savory garlic-soy sauce in one skillet. It is served over a single portion of fluffy rice.
Sale items used: Fresh Ground Beef Chub, French Green Beans
Prep time: 25 minutes
Serving note: Use 6 oz ground beef (about 0.375 lb; the 0.75 lb total for the week covers Tuesday and Thursday), 4 oz (a generous handful) trimmed green beans, 1 minced garlic clove, 1 tbsp soy sauce, and 1/2 cup cooked rice (about 1/4 cup dry). Save the remaining green beans for a side dish or snack.
Recipes:
- Beef and Green Bean Stir Fry Recipe (Easy 30-Minute Dinner)
- The Best Ground Beef Stir Fry Recipe - The Real Food Dietitians
- Green Beans and Ground Beef

Wednesday
Meal: Oven-Baked Chicken Wings with Fruit Spread Glaze and Fresh Apple Slices
Description: Crispy oven-baked wings are tossed in a sticky glaze made from fig or sour cherry fruit spread with a splash of soy sauce. They are served with crisp, cold Gala apple slices to balance the richness.
Sale items used: Fresh Buffalo Party Pack Chicken Wings, Specially Selected Fig or Sour Cherry Fruit Spread, New York Gala Apples
Prep time: 55 minutes
Serving note: Use about 12 oz of wings (roughly 8 pieces) from the 40 oz pack, and freeze the rest in portions. Use any included seasoning packet only if its label is dairy-free; otherwise season with salt, pepper, and garlic powder. Bake at 425F for 40 to 45 minutes, flipping once. Warm 2 tbsp fruit spread with 1 tsp soy sauce and toss the wings in it. Serve with 1 sliced Gala apple.
Recipes:
- Apple Cider Chicken Wings Recipe - We are not Martha
- Sticky Maple Apple Chicken Wings
- Glazed Apple Chicken Wings Recipe

Thursday
Meal: Baked Ground Beef Meatballs with Pear and Onion Pan Sauce over Mashed Potatoes
Description: Tender baked meatballs are served over creamy dairy-free mashed potatoes and topped with a pan sauce of softened onion and ripe pear. The mash gets its creaminess from olive oil and broth instead of butter or milk.
Sale items used: Fresh Ground Beef Chub, Washington Bartlett Pears
Prep time: 50 minutes
Serving note: Use 6 oz ground beef (about 0.375 lb) mixed with 1 tbsp dairy-free breadcrumbs, 1 tbsp beaten egg, salt, and pepper, rolled into 5 to 6 meatballs and baked at 400F for 18 to 20 minutes. For the sauce, saute 1/4 sliced onion and 1/2 diced pear in 1 tsp olive oil, then add 1/4 cup broth and simmer 5 minutes. Mash 1 medium potato (about 6 oz) with 1 tbsp olive oil, 2 to 3 tbsp warm broth, and salt. Eat the remaining pear fresh or add it to a snack.

Friday
Meal: Pan-Seared Beef Tender with Sauteed Gala Apples and Onions over Rice
Description: A small, seared beef tender is cooked to your liking and served over rice with caramelized onions and sweet-tart sauteed Gala apples. The pan juices tie everything together in a quick weeknight finish.
Sale items used: Morton's of Omaha Beef Tender, New York Gala Apples
Prep time: 30 minutes
Serving note: Use about 6 oz of beef tender (about 0.4 lb assumed purchase). Sear 3 to 4 minutes per side in 1 tsp olive oil and rest 5 minutes. Saute 1/2 sliced onion and 1 sliced Gala apple in the same pan with salt and pepper for 8 to 10 minutes. Serve over 1/2 cup cooked rice (about 1/4 cup dry). Check that any seasoning on the beef tender is dairy-free, or buy it plain and season it yourself.

SHOPPING LIST

Buy on sale:
- Fresh Family Pack Chicken Breasts (0.5 lb at $1.99/lb): $1.00
- Fresh Buffalo Party Pack Chicken Wings, 40 oz (x1 pack): $4.99
- Fresh Ground Beef Chub (0.75 lb at $2.99/lb): $2.24
- Morton's of Omaha Beef Tender (0.4 lb at $6.99/lb): $2.80
- New York Gala Apples, 3-lb bag (x1): $1.99
- Washington Bartlett Pears, 3-lb bag (x1): $2.99
- French Green Beans, 1-lb pkg (x1): $2.89
- Specially Selected Assorted Chutney, 9.88 oz (x1): $2.99
- Specially Selected Fig or Sour Cherry Fruit Spread, 9 oz (x1): $2.99

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic (fresh) and garlic powder
- Soy sauce
- Long-grain rice
- Potatoes (2 medium)
- Yellow onions (1 large)
- Chicken or vegetable broth (dairy-free)
- Dairy-free breadcrumbs
- 1 egg