Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Boneless Chicken Breast with Tomatoes and Half Runner Beans
Description: Two boneless chicken breasts are seasoned and seared in a hot skillet until golden, then served alongside tender locally grown half runner beans and sliced vine-ripened tomatoes for a fresh, satisfying weeknight dinner. The bright tomatoes add natural acidity that complements the savory chicken beautifully, all without a drop of dairy.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack) at $1.99/lb, Grainger County or Local Tomatoes at $1.99/lb, Half Runner Beans (Locally Grown) at $1.99/lb
Prep time: 35 minutes
Serving note: Purchase approximately 1 lb of boneless chicken breast (about 0.5 lb per person), 0.5 lb of tomatoes, and 0.75 lb of half runner beans; snap and simmer the beans for 20 minutes while the chicken sears so everything finishes at the same time.

Tuesday
Meal: Baked Covington Farms Chicken Tenders with That's Smart! Vegetables and Vidalia Onion
Description: Previously frozen chicken tenders are seasoned and oven-baked until crispy and cooked through, then plated with a warm side of canned That's Smart! vegetables and sweet Vidalia onion slices roasted alongside in the same pan. This simple sheet-pan style dinner keeps cleanup minimal and delivers a well-rounded meal for two.
Sale items used: Covington Farms Chicken Tenders (Previously Frozen) at $1.99/lb, That's Smart! Vegetables at $0.89/can, Vidalia Onions (Bland Farms) 3 lb bag at $2.99
Prep time: 40 minutes
Serving note: Purchase approximately 1 lb of chicken tenders (about 0.5 lb per person), 1 can of That's Smart! vegetables, and use roughly one-quarter of the 3 lb Vidalia onion bag (about 0.75 lb of onion) this meal; the remaining onion carries forward to Thursday.

Wednesday
Meal: Boneless Chicken Breast and Tomato Simmered Bean Stew
Description: Diced boneless chicken breast is browned and then simmered low and slow with chopped vine-ripened tomatoes and tender half runner beans in a seasoned broth, creating a hearty and comforting dairy-free stew for two. The tomatoes break down into a rich, naturally thick base that makes this dish feel deeply satisfying with no cream or dairy needed.
Sale items used: Boneless Chicken Breast (Family Pack or Jumbo Pack) at $1.99/lb, Grainger County or Local Tomatoes at $1.99/lb, Half Runner Beans (Locally Grown) at $1.99/lb
Prep time: 50 minutes
Serving note: Purchase approximately 1 lb of boneless chicken breast, 0.5 lb of tomatoes, and 0.75 lb of half runner beans; if buying a family pack on Monday, set aside the Wednesday portion in the refrigerator to save a separate trip; the stew can be started 10 minutes early and left to simmer hands-free.

Thursday
Meal: Oven-Roasted Sliced Whole Boneless Pork Loin with Vidalia Onion and That's Smart! Vegetables
Description: A portion of whole boneless pork loin is sliced into thick medallions, seasoned generously, and roasted in the oven alongside sweet Vidalia onion wedges until caramelized and tender. A can of That's Smart! vegetables rounds out the plate for a budget-friendly, completely dairy-free dinner that feels special without the effort.
Sale items used: Whole Boneless Pork Loin (Food City Fresh) at $1.99/lb, Vidalia Onions (Bland Farms) 3 lb bag at $2.99 (carried over from Tuesday purchase), That's Smart! Vegetables at $0.89/can
Prep time: 55 minutes
Serving note: Purchase approximately 1.5 lbs of whole boneless pork loin (about 0.75 lb per person to account for roasting shrinkage), use the remaining Vidalia onion from Tuesday (approximately 0.5 lb), and open 1 can of That's Smart! vegetables; slice the loin before roasting to cut total oven time to about 35 minutes.
Recipes:
- Dutch Oven Pork Roast with Vegetables | The Dizzy Cook

Friday
Meal: Pan-Seared Fresh Tilapia Fillets with Grainger County Tomatoes and Mustard Vinaigrette
Description: Two fresh farm-raised tilapia fillets are patted dry and seared in a hot skillet until flaky and golden, then topped with a bright, tangy mustard vinaigrette made with That's Smart! yellow mustard, olive oil, and a splash of vinegar. Sliced vine-ripened Grainger County tomatoes served alongside soak up the extra vinaigrette for a light, refreshing, and fully dairy-free Friday dinner.
Sale items used: Fresh Tilapia Fillets (Farm Raised) at $6.99/lb, Grainger County or Local Tomatoes at $1.99/lb, That's Smart! Yellow Mustard at $1.00
Prep time: 25 minutes
Serving note: Purchase approximately 1 lb of fresh tilapia fillets (about 0.5 lb per person, typically 2 fillets) and 0.5 lb of tomatoes; tilapia sears in about 3 to 4 minutes per side, making this the fastest dinner of the week and ideal for a Friday night.
Recipes:
- Pan-Seared Tilapia

SHOPPING LIST

Buy on sale:
- Boneless Chicken Breast Family Pack or Jumbo Pack (2 lbs total, split between Monday and Wednesday): $3.98
- Covington Farms Chicken Tenders Previously Frozen (1 lb): $1.99
- Whole Boneless Pork Loin Food City Fresh (1.5 lbs): $2.99
- Fresh Tilapia Fillets Farm Raised (1 lb): $6.99
- Grainger County or Local Tomatoes (1.5 lbs total across Monday, Wednesday, and Friday): $2.99
- Half Runner Beans Locally Grown (1.5 lbs total across Monday and Wednesday): $2.99
- Vidalia Onions Bland Farms 3 lb bag (x1 bag, used Tuesday and Thursday): $2.99
- That's Smart! Vegetables (x2 cans, one for Tuesday and one for Thursday): $1.78
- That's Smart! Yellow Mustard (x1): $1.00

Pantry staples needed:
- Olive oil or neutral cooking oil for searing and roasting
- Garlic (fresh or powder)
- Salt and black pepper
- Paprika or your preferred all-purpose seasoning blend
- Red pepper flakes (optional)
- Apple cider vinegar or white wine vinegar (for Friday mustard vinaigrette)
- Low-sodium chicken broth or water (for Wednesday stew base)
- Dried herbs such as thyme or oregano