Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Chops with Roasted Russet Potatoes
Description: One thick pork chop is seared in a hot skillet until golden and juicy. It is served with crisp roasted russet potato chunks seasoned with salt, pepper, and garlic powder.
Sale items used: Mixed Pork Chops, Russet Potatoes (10 lb)
Prep time: 40 minutes
Serving note: Use one 0.5 lb chop (about 0.5 lb of pork total, from a 1 lb purchase so the rest can be frozen) and 1 medium russet (about 8 oz) cubed, tossed in oil and roasted at 425 F for 30 minutes. Sear the chop 4-5 minutes per side with oil, no butter.
Recipes:
- Easy Pan Seared Pork Chops
- Oven Baked Pork Chops with Potatoes
- Easy Sheet Pan Pork Chops with Potatoes Recipe

Tuesday
Meal: Skillet Chicken Breast Stir-Fry with Firecracker Brussels Sprouts
Description: Sliced chicken breast is stir-fried in a hot skillet with shaved Brussels sprouts until browned and tender. A quick sauce of broth, garlic, and black pepper ties it together for a single hearty plate.
Sale items used: Boneless Chicken Breast, Firecracker Brussels Sprouts
Prep time: 25 minutes
Serving note: Use 6 oz chicken breast (assume 0.5 lb purchased, one small breast) and 0.25 lb Brussels sprouts halved or shaved. Cook the chicken first, then the sprouts, with a splash of water or broth and a little oil, then combine.
Recipes:
- Chicken and Brussels Sprouts Stir-Fry
- Skillet Chicken & Brussels Sprouts
- Chicken and Brussels Sprouts Skillet

Wednesday
Meal: Oven-Baked Flounder Fillet with Sweet Potato Wedges
Description: A single flounder fillet is baked with lemon, garlic powder, and olive oil until flaky. Sweet potato wedges roast alongside until caramelized at the edges.
Sale items used: Fresh Flounder Fillet, Bagged Sweet Potatoes (5 lb)
Prep time: 35 minutes
Serving note: Use one 6 oz fillet (assume 0.4 lb purchased) and 1 medium sweet potato (about 10 oz) cut into wedges. Start the wedges at 425 F for 20 minutes, then add the fish for the last 10-12 minutes.
Recipes:
- Herb-Infused Flounder with Sweet Potato Wedges
- Quick & Easy Oven Baked Flounder Recipe
- Easy Oven Baked Flounder

Thursday
Meal: Slow-Roasted Boneless Pork Loin with Apples and Russet Potatoes
Description: A small pork loin roast is slow-roasted with apple wedges and russet potato chunks until tender. The apples soften and sweeten the pan juices for a cozy dinner with leftovers.
Sale items used: Food City Fresh Whole Boneless Pork Loin, Jonagold Apples (5 lb), Russet Potatoes (10 lb)
Prep time: 100 minutes
Serving note: Use a 1 lb pork loin piece (assume 1 lb purchased; about 5 oz is eaten tonight, the rest saved for leftovers), 1 apple, and 1 medium russet. Roast at 325 F for 75-90 minutes until it reaches 145 F inside. Make ahead: season the pork the night before and let it rest 10 minutes before slicing.
Recipes:
- Pork Loin Roast
- Slow-Cooker Pork with Apples, Rosemary, and Fingerling Potatoes
- Slow Cooker Pork Roast with Apples

Friday
Meal: Bacon and Cornbread Skillet Supper with Fried Apples
Description: Crisp bacon and a skillet cornbread made with cornmeal mix and a dairy-free milk substitute or water are served together. Apple slices are fried in the bacon drippings with cinnamon until tender and caramelized.
Sale items used: Smithfield Bacon (22 oz), Food City Cornmeal Mix (5 lb), Jonagold Apples (5 lb)
Prep time: 35 minutes
Serving note: Use 3 slices of bacon (about 2 oz), 1/2 cup cornmeal mix mixed with 1/3 cup water and 1 egg-free binder such as a spoonful of oil, and 1 apple sliced. Check that the cornmeal mix label has no dairy before using; if it contains any, substitute plain cornmeal with baking powder and salt.
Recipes:
- Fried Apples with Bacon and Pecans from Well Fed: Paleo Recipes for People Who Love to Eat by Melissa Joulwan
- Bacon-fried Apples Three Ways (Whole30, Paleo) - Snack Recipe - Goodlicious
- Fluffy Dairy Free Cornbread - Kaleena's Kitchen

SHOPPING LIST

Buy on sale:
- Mixed Pork Chops (1 lb): $1.49
- Russet Potatoes (10 lb bag): $3.99
- Boneless Chicken Breast (0.5 lb): $1.50
- Firecracker Brussels Sprouts (0.25 lb): $1.75
- Fresh Flounder Fillet (0.4 lb): $4.00
- Bagged Sweet Potatoes (5 lb bag): $3.99
- Food City Fresh Whole Boneless Pork Loin (1 lb): $1.49
- Jonagold Apples (5 lb bag): $3.99
- Smithfield Bacon (22 oz pack): $5.99
- Food City Cornmeal Mix (5 lb bag): $2.99

Pantry staples needed:
- Cooking oil or olive oil
- Salt and black pepper
- Garlic powder
- Cinnamon
- Baking powder
- Lemon or lemon juice
- Broth or water for the stir-fry
- Dairy-free milk (optional, or use water)