Food City Dairy-Free Meal Plan
Switch dietary option for this week:
5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Boneless Pork Chops with Steamed Mixed Vegetables
Description: Two center cut pork chops are seared until golden and juicy, then served over a pile of steamed mixed vegetables. Simple, filling, and cooked with oil and seasoning instead of butter.
Sale items used: Boneless Pork Chops (Center Cut), That's Smart! Mixed Vegetables
Prep time: 25 minutes
Serving note: Buy 1 lb of pork chops (about 2 chops, 0.5 lb per person). Use 1 can of mixed vegetables, drained and steamed or heated. Season with salt, pepper, and garlic powder and sear in olive oil.
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 in bowls over rice with your favorite toppings. A quick, budget-friendly weeknight skillet meal for two.
Sale items used: Food City Fresh Ground Beef (81% Lean), McCormick Taco Seasoning
Prep time: 25 minutes
Serving note: Buy 1 lb of ground beef (assumed 1 lb total; 0.5 lb per person, with a little left for lunch). Use 1 packet of taco seasoning with 1/4 cup water. Serve over 1 cup cooked rice with salsa, lettuce, and avocado if you like. Check that the seasoning packet has no dairy ingredients.
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 boneless pork loin roast is rubbed with herbs and roasted until tender, then sliced and served over a savory pumpkin mash made with olive oil. The roast makes enough for dinner with leftovers for sandwiches.
Sale items used: Whole Boneless Pork Loin, Food Club 100% Pure Pumpkin
Prep time: 70 minutes
Serving note: Buy a 2 lb pork loin piece (assumed 2 lb total; cut from the whole loin). Roast at 400F for about 45 to 55 minutes until it reaches 145F, then rest 10 minutes. Make-ahead tip: rub the pork with seasoning in the morning and refrigerate. Warm 1 can of pumpkin with olive oil, salt, pepper, and a pinch of cinnamon or garlic powder.
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: Tilapia fillets are pan-seared in olive oil until flaky and golden, then served over pasta tossed in a quick tomato sauce. Light, fast, and fully dairy-free.
Sale items used: Fresh Tilapia Fillets, Food Club Pasta, Red Gold Tomatoes
Prep time: 25 minutes
Serving note: Buy 0.75 lb of tilapia (assumed 0.75 lb total; about 2 fillets). Cook half the 16 oz box of pasta (8 oz) for two. Simmer 1 can of tomatoes with garlic, olive oil, salt, and Italian seasoning for the sauce. Check that the pasta has no egg or dairy.
Recipes:
- Pan-Seared Tilapia in Tomato Basil Sauce
Friday
Meal: Sheet-Pan Chicken Breast with Steamin' Easy Vegetables
Description: Two chicken breasts are roasted on a sheet pan alongside steamed-in-the-bag vegetables, with simple seasoning and olive oil. Minimal cleanup and an easy finish to the week.
Sale items used: Boneless Chicken Breast, Food Club Steamin' Easy Vegetables
Prep time: 35 minutes
Serving note: Buy 1 lb of chicken breast (assumed 1 lb total; 2 breasts). Roast at 425F for 20 to 25 minutes, until 165F inside. Use 2 bags of vegetables (10 oz each), cooked per package and added to the pan, or roasted for the last 15 minutes. Choose plain vegetables with no butter or cheese sauce.
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, Center Cut (1 lb): $3.99
- That's Smart! Mixed Vegetables (x1 can): $0.89
- Ground Beef 81% Lean (1 lb): $2.99
- McCormick Taco Seasoning (x1 packet): $0.99
- Whole Boneless Pork Loin (2 lbs): $3.98
- Food Club 100% Pure Pumpkin (x1 can): $1.99
- Fresh Tilapia Fillets (0.75 lb): $6.74
- Food Club Pasta (x1 box): $0.99
- Red Gold Tomatoes (x1 can): $0.99
- Boneless Chicken Breast (1 lb): $2.99
- Food Club Steamin' Easy Vegetables (x2 bags): $1.98
Pantry staples needed:
- Olive oil
- Salt and pepper
- Garlic powder
- Italian seasoning
- Cinnamon (optional)
- Rice
- Salsa, lettuce, and other taco toppings (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.
$28.52
for 2 people · $14.26 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.