Food City Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Skillet Chicken Breast with Sweet Onions and Diced Tomatoes
Description: A single chicken breast is seared in a skillet, then simmered with sliced sweet onion and diced tomatoes until saucy. It makes a simple, hearty dinner for one.
Sale items used: Boneless Chicken Breast, Sweet Onions, Food Club Tomatoes
Prep time: 25 minutes
Serving note: Use 0.5 lb chicken breast (buy 1.5 lbs total for Monday and Friday, plus extra to portion), 1/2 sweet onion (about 0.3 lb), and 1/2 can tomatoes (save the rest for Thursday). Season with salt, pepper, garlic powder, and olive oil.
Recipes:
- Simple Chicken Breast with Onions and Tomatoes
- Skillet Tomato Chicken Breast Dinner - Bunny's Warm Oven
Tuesday
Meal: Oven-Baked Baby Back Pork Ribs with Cabbage Slaw
Description: A small portion of baby back ribs is baked low and slow until tender, then brushed with BBQ sauce. It is served with a crisp, dairy-free vinegar cabbage slaw.
Sale items used: Baby Back Pork Ribs, Cabbage, Famous Dave's BBQ Sauce
Prep time: 15 minutes active
Serving note: Use 1 lb baby back ribs (about 1/3 of a rack, ask the butcher to cut it) and 1/4 lb cabbage (about 1.5 cups shredded) with vinegar, oil, and a pinch of sugar. Total time is about 2 hours: bake at 300F covered in foil for 1.5 hours, then glaze and broil 5 minutes. Make the slaw ahead so it chills while the ribs bake.
Recipes:
- Dry-Rubbed BBQ Pork Ribs with Green Cabbage Slaw
- Two-Hour BBQ Baby Back Ribs with Classic Coleslaw
Wednesday
Meal: Pan-Seared Pork Chops with Sauteed Cabbage and Onions
Description: One center cut pork chop is seared until golden and juicy. It is served over cabbage and onions sauteed in the same pan.
Sale items used: Boneless Pork Chops, Cabbage, Sweet Onions
Prep time: 25 minutes
Serving note: Use 0.5 lb boneless pork chop (one chop), 1/4 lb cabbage (about 1.5 cups), and 1/4 sweet onion (about 0.15 lb). Cook in olive oil with salt, pepper, and paprika.
Recipes:
- Smothered Cabbage with Pork Chops
Thursday
Meal: Baked Pork Loin Medallions with Bean and Tomato Skillet
Description: Pork loin is sliced into medallions and baked until just cooked through. They are served with beans and tomatoes simmered with chili seasoning.
Sale items used: Whole Boneless Pork Loin, Food Club Beans, Food Club Tomatoes, Food Club Chili Seasoning
Prep time: 30 minutes
Serving note: Use 0.5 lb pork loin cut into 3 medallions (buy a 1 lb piece and freeze half), 1/2 can beans, 1/2 can tomatoes, and about 1 tsp chili seasoning. Bake at 400F for 15 to 18 minutes. Refrigerate leftover beans for lunch.
Recipes:
- Garlic Herb Pork Medallions with Tuscan White Beans
- Pork medallions with tomatoes, white beans and chard / Riverford
Friday
Meal: Sheet-Pan Chicken Breast with Cucumber Salad
Description: A chicken breast is roasted on a sheet pan until golden and juicy. It is served with a cool cucumber and sweet onion salad dressed in oil and vinegar.
Sale items used: Boneless Chicken Breast, Cucumbers, Sweet Onions
Prep time: 30 minutes
Serving note: Use 0.5 lb chicken breast, 1 cucumber, and a few thin slices of sweet onion (about 0.1 lb). Roast at 425F for 20 to 25 minutes with oil, salt, pepper, and garlic powder.
Recipes:
- Baked Chicken Breasts & Cucumber Salad
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breast (1 lb): $1.99
- Baby Back Pork Ribs (1 lb): $2.99
- Boneless Pork Chops, Center Cut (0.5 lb): $2.00
- Whole Boneless Pork Loin (1 lb): $1.99
- Cabbage (1 lb): $0.69
- Sweet Onions (1 lb): $0.99
- Cucumbers (x1): $0.89
- Food Club Tomatoes (x1 can): $0.99
- Food Club Beans (x1 can): $0.99
- Food Club Chili Seasoning (x1): $0.99
- Famous Dave's BBQ Sauce (x1): $2.79
Pantry staples needed:
- Olive oil, salt, black pepper, garlic powder, paprika, white or apple cider vinegar, sugar
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Boneless Chicken Breast, Jumbo Pack: $1.99/lb
- Baby Back Pork Ribs: $2.99/lb
- Jimmy Dean Bacon, 12 oz: $3.99 each
- Whole Boneless Pork Loin: $1.99/lb
- Chicken Tenders or Chicken Salad (Deli): $8.99/lb
- Top Sirloin Steak, Certified Angus Beef: $8.99/lb
- Turkey Selection, Dietz & Watson: $10.99/lb
- Ground Chuck, 80% Lean, 3 lbs or more: $5.99/lb
- Kentucky Legend Bacon, 16 oz: $3.99 each
- Prime Top Sirloin Steak, Certified Angus Beef: $10.99/lb
- Round Tip Roast, Certified Angus Beef: $7.99/lb
- Fresh Split Chicken Breast, Sanderson Farms: $1.99/lb
- Salmon Fillets, Fresh: $9.99/lb
- Gulf Cooked Shrimp, 41/60 Ct: $8.99/lb
- Smithfield Bacon, 24 oz: $7.99 each
- Fischer's Meat Bologna, 16 oz: 3 for $5.00
- Boneless Pork Chops, Center Cut: $3.99/lb
- Land O' Frost Lunch Meat, 8 oz: $2.49 each
Deli and prepared on sale:
- Italian Pasta or Steakhouse Pasta Salad: $5.99/lb
- Scoopable Cakes: $5.00 each
- Fresh Garden Salads: $6.00 each
- Stackers: $7.00 each
- 4 Piece Fried or Baked Chicken or Chicken Tenders: $5.00 each
- Calzones, 8 oz: $6.00 each
- Stuffed Jalapeño Peppers: $11.99/lb
Produce on sale:
- Candy or Caramel Apple, Single: 3 for $5.00
- Caramel Apple Dip, 13.5 oz: $3.99 each
- Cucumbers, Each: $0.89 each
- Sliced Apple Bowls: $4.99/lb
- Recipe Ready Cups: $2.49 each (starting at)
- Cabbage: $0.69/lb
- Sweet Onions, Loose: $0.99/lb
- Bagged Greens, Herndon Farms, 16 oz: 2 for $5.00
- Oven & Grill Ready Pans: $4.49/lb
- Fruit Bowls (Watermelon, Pineapple or Cantaloupe): $4.49/lb
- SnapDragon or SweeTango Apples, 2 lb: 2 for $7.00
Bakery and bread on sale:
- Swaggerty's Biscuits, 16.3-19.2 oz: $5.00 each
- Goldminer Bread, 15-24 oz: $3.99 each
- Sub Rolls, Fresh Baked, 4 Ct: $3.99 each
- Chocolate Chip Cookies, Dozen: $5.00 with card
- 12 Inch Pizza: $8.00 each
Pantry on sale:
- Hunt's Diced Tomatoes/Hanover Beans/Food Club Skillet Classics/Hunt's Tomato Sauce: 4 for $5.00
- JFG Coffee, 30.6 oz: $9.99 each
- Crav'n Flavor Potato Chips, 7.75-8.5 oz: 3 for $5.00
- McCormick Gourmet Spices: $3.99 each
- Smucker's Strawberry Jam, 30 oz: $2.99 each
- Barilla Pasta PLUS, 8.8-14.5 oz: $2.19 each
- Southeastern Mills Gravy Mix, 1.7-2.75 oz: 12 for $10.00
- Food Club Muffin Mix, 7-7.6 oz: 12 for $10.00
- Food Club Dressing or Dip Mix, 0.7-1.34 oz: 12 for $10.00
- Kind Bars, 1.4-2.2 oz: 12 for $10.00
- Table Talk Pie, 4 oz: 12 for $10.00
- Food Club Chunk Light Tuna, 5 oz: 12 for $10.00
- Food Club Tomatoes, 14.5-15 oz: $0.99 each
- Food Club Tomato Juice, 46 oz: $2.49 each
- Food Club Beans, 15.25-15.5 oz: $0.99 each
- Food City Cornmeal Mix, 5 lb: $2.99 each
- Crav'n Flavor Saltine Crackers, 16 oz: $2.19 each
- Food Club Chili Seasoning, 1 oz: $0.99 each
- Starbucks Coffee, 10 ct or 11-12 oz: $7.99 each
- Nissin Geki Spicy Ramen, 5 Pk: $4.79 each
- Taco Bell Dinner Kit, 12.8-22.6 oz: $6.99 each
- Once Upon A Farm Snacks, 1-3.35 oz: $2.99 each
- Café Bustelo Espresso Cold Brew, 40 oz: $4.99 each
- Famous Dave's BBQ Sauce, 17.5-20 oz: $2.79 each
Frozen on sale:
- Stouffer's Meals, 5.25-12.75 oz: $2.99 each
- Totino's Pizza Rolls, 100 Ct: $7.49 each
- Edwards Pie Slices, 5.2-6.5 oz: $2.99 each
- Lily's Toaster Grills, 2 Ct: $2.49 each
- Tony's Pizza, 18.56-20.6 oz: $2.99 each
- Sister Schubert's Cinnamon Rolls, 17 oz: $3.79 each
- Bibigo Steamed Dumplings, 6.6 oz: $2.99 each
- Red Baron Single Serve Pizza, 10.8-11.6 oz: $3.99 each
- Food Club Steamin' Easy Vegetables, 10 oz: 12 for $10.00
- Food Club Whipped Topping, 8 oz: 12 for $10.00
- Cheez-It Cup, 2.2 oz: 12 for $10.00
- Nissin Stir Fry Noodles or smartwater, 700 mL: 12 for $10.00
🛒 Estimated Shopping Cost
Based on sale prices for items in this plan
Some sale prices require the store's loyalty card or a clipped digital coupon. Check the flyer before you shop.
$17.30
for 1 person · $17.30 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of September 30, 2026. Flyers are sourced from store websites and weekly flyer aggregator sites. Actual prices may vary by location. Always verify prices at your local store. We are not affiliated with Food City.