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: Two chicken breasts are seared in a skillet, then simmered with sweet onion and diced tomatoes until juicy and saucy. Serve the pan sauce spooned over the chicken for a simple weeknight dinner.
Sale items used: Boneless Chicken Breast, Sweet Onions, Food Club Tomatoes
Prep time: 30 minutes
Serving note: Use about 1 lb chicken breast (2 breasts, bought as part of a 2 lb package split with Friday), 1 sweet onion (about 0.5 lb), and 1 can tomatoes (14.5 oz). Season with salt, pepper, garlic powder, and olive oil from your pantry.
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 half rack of baby back ribs is seasoned and slow-baked until tender, served with a crisp, tangy cabbage slaw. The slaw uses an oil and vinegar dressing so it stays dairy-free.
Sale items used: Baby Back Pork Ribs, Cabbage
Prep time: 15 minutes prep, 2 hours 15 minutes total
Serving note: Buy about 2.5 lbs baby back ribs (a half rack to a full small rack) and about 1 lb cabbage (you will use half for the slaw and the rest on Wednesday). Bake at 300F covered for about 2 hours; season the ribs the night before or morning of to save time. Make the slaw with shredded cabbage, oil, vinegar, a pinch of sugar, salt, and pepper (no mayonnaise needed).
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: Two center-cut pork chops are seared until golden and served over cabbage and onions sauteed in oil until soft and lightly caramelized. Everything cooks in one skillet for easy cleanup.
Sale items used: Boneless Pork Chops, Cabbage, Sweet Onions
Prep time: 25 minutes
Serving note: Use about 1 lb boneless pork chops (2 chops), about 0.5 lb leftover cabbage from Tuesday, and 1 sweet onion (about 0.5 lb). Use oil, not butter, for sauteing.
Recipes:
- Smothered Cabbage with Pork Chops
Thursday
Meal: Baked Pork Loin Medallions with Bean and Tomato Skillet
Description: Pork loin is sliced into thick medallions, seasoned, and baked until juicy. A skillet of beans and tomatoes with chili seasoning is served alongside.
Sale items used: Whole Boneless Pork Loin, Food Club Beans, Food Club Tomatoes, Food Club Chili Seasoning
Prep time: 35 minutes
Serving note: Buy about 1 lb of pork loin (cut from a small piece; the rest can be frozen for later). Use 1 can beans (15.25 oz), 1 can tomatoes (14.5 oz), and 1 packet chili seasoning. Bake medallions at 400F for about 18-20 minutes while the skillet simmers.
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: Two chicken breasts roast on a sheet pan with sweet onion wedges until browned, served with a cool cucumber salad. The salad is dressed with oil, vinegar, and pepper.
Sale items used: Boneless Chicken Breast, Cucumbers, Sweet Onions
Prep time: 35 minutes
Serving note: Use about 1 lb chicken breast (the second half of the 2 lb package), 2 cucumbers, and 1 sweet onion (about 0.5 lb). Roast at 425F for 20-25 minutes.
Recipes:
- Baked Chicken Breasts & Cucumber Salad
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Chicken Breast (2 lbs): $3.98
- Baby Back Pork Ribs (2.5 lbs): $7.48
- Boneless Pork Chops, Center Cut (1 lb): $3.99
- Whole Boneless Pork Loin (1 lb): $1.99
- Cabbage (1.5 lbs): $1.04
- Sweet Onions (1.5 lbs): $1.49
- Cucumbers (x2): $1.78
- Food Club Tomatoes (x2): $1.98
- Food Club Beans (x1): $0.99
- Food Club Chili Seasoning (x1): $0.99
Pantry staples needed:
- Olive oil or cooking oil
- Vinegar (apple cider or white)
- Salt and black pepper
- Garlic powder
- Sugar
- Paprika or other rib rub spices
🏷️ 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.
$25.71
for 2 people · $12.86 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.