Food City Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Pork Chops with Steamed Mixed Vegetables
Description: One center cut pork chop is seared until golden and juicy in a hot skillet. It is served with a generous portion of steamed mixed vegetables.
Sale items used: Boneless Pork Chops (Center Cut), That's Smart! Mixed Vegetables
Prep time: 20 minutes
Serving note: Use one 0.5 lb chop (assumed total 0.5 lb of pork chops) and about half the can of mixed vegetables (7 oz). Cook in olive oil (not butter). Save the rest of the vegetables for another day.
Recipes:
- Easy Pan Seared Pork Chops
- Pan-Seared Pork Chops Recipe: How to Make It
- Pan-Fried Boneless Pork Chops - Food Faith Fitness
Tuesday
Meal: Skillet Ground Beef Taco Bowls
Description: Browned ground beef is simmered with taco seasoning and served over rice with the leftover mixed vegetables. It is a hearty, dairy-free bowl built for one.
Sale items used: Ground Beef (75% Lean), McCormick Taco Seasoning, That's Smart! Mixed Vegetables
Prep time: 25 minutes
Serving note: Use 0.5 lb of ground beef from a 1 lb package (assumed total 1 lb; freeze the other half) and half the packet of taco seasoning. Serve over 1/2 cup cooked rice with the leftover mixed vegetables. Skip cheese and sour cream; top with salsa or lime if you have them.
Recipes:
- Easy Beef Taco Bowls With Salsa Ranch
- Ground Beef Taco Bowls - The Wooden Skillet
- Easy Ground Beef Taco Bowls
Wednesday
Meal: Oven-Roasted Whole Boneless Pork Loin with Pumpkin Mash
Description: A small pork loin roast is oven-roasted with garlic, salt, and pepper until tender. It is served with a warm, lightly spiced dairy-free pumpkin mash.
Sale items used: Whole Boneless Pork Loin, Food Club 100% Pure Pumpkin
Prep time: 55 minutes
Serving note: Roast a 1 lb piece of pork loin (assumed total 1 lb) at 400F for 40 to 45 minutes. Eat about 6 oz and keep the rest for leftovers. Warm half the can of pumpkin (about 3/4 cup) with olive oil, salt, pepper, and cinnamon. Save the remaining pumpkin for another use.
Recipes:
- Olive and Pepper-Stuffed Pork Loin (Paleo, Whole30)
- Pumpkin Butter & Thyme Pork Tenderloin
- Slow Roasted Boneless Pork Loin with Mustard
Thursday
Meal: Pan-Seared Tilapia Fillets with Tomato Pasta
Description: A tilapia fillet is pan-seared until flaky and golden. It is served over pasta tossed in a simple garlic tomato sauce made with olive oil.
Sale items used: Fresh Tilapia Fillets, Red Gold Tomatoes, Food Club Pasta
Prep time: 25 minutes
Serving note: Use about 0.4 lb tilapia (assumed total 0.4 lb), 2 oz dry pasta, and the whole can of tomatoes. Use half the tomatoes for tonight's sauce and save the rest for another use. Season with garlic, salt, and pepper.
Recipes:
- Pan-Seared Tilapia in Tomato Basil Sauce
Friday
Meal: Sheet-Pan Chicken Breast with Steamin' Easy Vegetables
Description: A chicken breast is roasted on a sheet pan alongside tender vegetables until cooked through. It is seasoned simply with olive oil, salt, pepper, and paprika.
Sale items used: Boneless Chicken Breast, Food Club Steamin' Easy Vegetables
Prep time: 35 minutes
Serving note: Use one 0.5 lb chicken breast (assumed total 0.5 lb). Roast at 425F for 20 to 25 minutes with one 10 oz bag of vegetables, steamed per the package first, then tossed in oil.
Recipes:
- Sheet Pan Chicken and Vegetables - Nutrition to Fit
- Sheet Pan Chicken And Vegetables
- Sheet Pan Chicken and Veggies - I Heart Naptime
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Boneless Pork Chops (0.5 lb): $2.00
- Ground Beef 75% Lean (1 lb): $4.99
- Whole Boneless Pork Loin (1 lb): $1.99
- Fresh Tilapia Fillets (0.4 lb): $3.60
- Boneless Chicken Breast (0.5 lb): $1.50
- That's Smart! Mixed Vegetables (x1 can): $0.89
- Food Club 100% Pure Pumpkin (x1 can): $1.99
- Food Club Steamin' Easy Vegetables (x1 bag): $0.99
- Red Gold Tomatoes (x1 can): $0.99
- Food Club Pasta (x1 pack): $0.99
- McCormick Taco Seasoning (x1 packet): $0.99
Pantry staples needed:
- Olive oil, salt, black pepper, garlic, paprika, cinnamon, rice, salsa or lime (optional)
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Ground Beef (Food City Fresh, 81% Lean): $2.99/lb with $25 purchase
- Ground Beef (Food City Fresh, 75% Lean): $4.99/lb for 3 lbs or more
- Certified Angus Beef Chuck Roast: $5.99/lb
- Whole Boneless Pork Loin: $1.99/lb
- Boneless Chicken Breast (Jumbo Pack or Family Pack): $2.99/lb
- New York Strip Steak (Certified Angus Beef, Family Pack): $14.99/lb
- Fresh Tilapia Fillets (Farm Raised): $8.99/lb
- Gulf Cooked Shrimp (Wild Caught, Previously Frozen, 41/60 Ct.): $8.99/lb
- Boneless Pork Chops (Center Cut): $3.99/lb
- Hormel Black Label Bacon (Selected Varieties): $4.99 for 14 Oz.
- Johnsonville Brats (Selected Varieties): $4.99 for 12 Oz.
- Oscar Mayer Lunch Meat (Deli Fresh, Selected Varieties): $3.99 for 7-9 Oz.
- Prime New York Strip Steak (Certified Angus Beef): $22.99/lb
- Chicken Salad or Chicken Tenders (In the Deli): $4.99/lb
- Dietz & Watson Ham (Selected Varieties): $10.99/lb
Deli and prepared on sale:
- Made Fresh In-Store Fudge or Novaks (Per Lb.): $4.99 with card when you buy 4
- Made Fresh In-Store Snack Cups: $0.99 each when you buy 3
- Food City Spinach Dip (Per Lb.): $0.99 with card
- Chicken Salad or Chicken Tenders (In the Deli, Per Lb.): $4.99 with card
- Dietz & Watson Ham (Selected Varieties, Per Lb.): $10.99 with card
Produce on sale:
- Fruitist Jumbo Blueberries (9.8 Oz.): $4.99 each
- Strawberries, Raspberries or Blackberries (Basket & Bushel, 16 Oz. or 6 Oz.): $2.99 each when you buy 4 or more
- Pre-Cut Veggies (Basket & Bushel, Selected Varieties, 10-12 Oz.): $2.99 each when you buy 4 or more
- Bright Farms Crunch Salads (Selected Varieties, 4 Oz.): $2.99 each when you buy 4 or more
- Tasteful Selections Potatoes (Selected Varieties, 16 Oz.): $2.99 each when you buy 4 or more
- Whole or Sliced Mushrooms (Locally Grown in Loudon, TN, 16 Oz.): $2.99 each when you buy 4 or more
- Cantaloupe: $2.99 each when you buy 4 or more
- Organic Rainbow Carrots (2 Lb.): $2.99 each when you buy 4 or more
- Vine Cherry Tomatoes (9 Oz.): $2.99 each when you buy 4 or more
- Gourmet Colored Peppers (Basket & Bushel, 4 Pk.): $2.99 each when you buy 4 or more
- Sweet Onions (Bland Farms, 3 Lb.): $2.99 each when you buy 4 or more
- Russet Potatoes (Basket & Bushel, 5 Lb.): $2.99 each when you buy 4 or more
- Celery Sticks (Dandy, 16 Oz.): $2.99 each when you buy 4 or more
- Living Lettuce: $2.99 each when you buy 4 or more
- Garden Puree Goodness (Selected Varieties, 2 Oz.): $2.99 each when you buy 4 or more
- Navel Oranges: $2.99 each when you buy 12 in the same transaction
- Fresh Avocados: $2.99 each when you buy 12 in the same transaction
Dairy and eggs on sale:
- Dean's Dip (12-16 Oz.): $2.79 with card
- That's Smart! American Sandwich Slices (10.66 Oz.): $1.59 with card
Bakery and bread on sale:
- Nature's Own Honey Wheat Bread (20 Oz.): $0.99 with card
- Gourmet Cookies (4 Ct.) or Braided Strudel (Apple or Mixed Berry, 4 Ct.): $4.99 with card
- Bakery Fresh Brownies (Selected Varieties): $4.99 each
- Garlic Bread: $2.20 with card
- Garden Salads: $2.20 with card
- 12 Inch One Topping Pizza (In-Store Made): $20.00 each
- 1 Slice of Pizza and a 21 Oz. Drink: $2.00 each
- Pinsa Pizza (Selected Varieties): $20.00 each
- Flatbread Pizza (Selected Varieties): $2.00 each
- 2 Slice of Pizza and a 21 Oz. Drink: $20.00 each
Pantry on sale:
- Nestle Toll House Morsels (10-12 Oz.): $3.99 with card
- Coca-Cola Products (12 Pk., 12 Oz. Cans): $5.99 with card when you buy 4
- Nestle Coffee Mate (64 Oz.) or POWERADE (8 Pk., 20 Oz. Btls.): $4.99 with card
- Café Bustelo (10 Ct. or 11 Oz.) or Dunkin' Donuts Coffee (10 Ct. or 11-12 Oz.): $7.99 with card when you buy 4
- Progresso Soup (18.5-19 Oz.): $0.49 with card when you buy 4
- Toasted Chips or Nabisco Ritz Crackers (8.1-13.7 Oz.): $2.99 with card
- Frito-Lay Multipack Chips (15-20 Ct.): $4.99 with card
- Nature Valley Bars (5-6 Ct.), General Mills or Annie's Bars or Fruit Snacks (6-10 Ct.): $0.99 with card
- Sparkle Paper Towels (4 Double Rolls) or Angel Soft Bath Tissue (8 Mega Rolls): $6.99 with card
- Progresso Soup (18.5-19 Oz.): $2.99 each when lesser quantities
- Red Gold Tomatoes (14.5 Oz.) or Food Club Pasta (16 Oz.): $0.99 with card
- Herr's Snacks (1.5-2.75 Oz.) or Food City Pork Rinds (3 Oz.): $0.99 with card
- Food Club Skillet Classics (5-8.25 Oz.) or Food Club Instant Potatoes (4 Oz.): $0.99 with card
- That's Smart! Oyster Crackers (9 Oz.), Food Club Stuffing (6 Oz.), Tomato Soup or Food Club Chicken Noodle Soup (10.5 Oz.): $0.99 with card
- Food Club Mustard (8 Oz.), Food Club Ketchup (14 Oz.) or Castleberry's Hot Dog Chili Sauce (10 Oz.): $0.99 with card
- Table Talk Pie (4 Oz.) or Señor Rico Rice Pudding (8 Oz.): $0.99 with card
- Kind Bars (1.4-2.2 Oz.): $0.99 with card
- That's Smart! Foam Plates (30 Ct.), Cardinal Paper Towels (1 Roll), Paws or Evolve Pet Food (2.6-3.5 Oz.) or Simply Done Cutlery (48 Ct.): $0.99 with card
- White Lily Country Gravy Mix (2.25 Oz.), Cornmeal Mix (2 Lb.) or Food City Flour (2 Lb.): $0.99 with card
- Rice Krispies Treats Big Bar (1.62-2.2 Oz.), Pop•Tarts (2 Ct.) or Cheez-It Cup (1.5-3 Oz.): $0.99 with card
- Nissin Noodle Cups (2.54-3 Oz.), McCormick Taco Seasoning (1-1.25 Oz.) or Grill Mates Marinade Mix (0.71-2.25 Oz.): $0.99 with card
- Food Club Marshmallows (10 Oz.): $1.29 with card
- Light Brown Sugar or Food Club Powdered Sugar (2 Lb.): $2.29 with card
- Food Club Sweetened Coconut Flakes (14 Oz.): $3.49 with card
- Food Club 100% Pure Pumpkin (15 Oz.): $1.99 with card
- That's Smart! Marshmallows (16 Oz.): $1.69 with card
- That's Smart! Mixed Vegetables (15 Oz.): $0.89 with card
- That's Smart! Tomato Paste (6 Oz.): $0.89 with card
- That's Smart! Yellow Mustard (14 Oz.): $0.89 with card
- That's Smart! White Vinegar (Gallon): $0.99 with card
- That's Smart! Sugar (4 Lb.): $2.99 with card
Frozen on sale:
- Frozen DiGiorno Pizza (14.6-29.3 Oz.): $3.99 with card
- Totino's Pizza Rolls (100 Ct.) or Stouffer's Family Size Entrees (31-40 Oz.): $6.99 with card
- El Monterey Taquitos (18-21 Ct.): $5.99 with card
- Crav'n Flavor Creme Pie (24-32 Oz.): $6.99 with card
- Food Club Steamin' Easy Vegetables (10 Oz.) or That's Smart! Pizza (5.2 Oz.): $0.99 with card
- Frozen Bavarian Beast Pretzel (16 Oz.): $6.99 with card
🛒 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.
$20.92
for 1 person · $20.92 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of October 21, 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.