Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Oven-Baked Chicken Wings with Roasted Potato Wedges
Description: Crispy oven-baked wings are tossed in a dairy-free dry rub and served alongside golden russet potato wedges roasted on the same pan. It is a simple, hearty plate sized for one person.
Sale items used: Covington Farms Chicken Wings ($1.99/lb), Russet Potatoes 10 Lb. ($3.99)
Prep time: 55 minutes
Serving note: Use 1 lb of wings (about 8 to 10 pieces) and 1 large russet (about 0.75 lb) cut into wedges. Bake both at 425 F, flipping halfway, for 40 to 45 minutes. Pat the wings very dry and toss them with a little oil, salt, paprika, and garlic powder. The rest of the potato bag is used on Tuesday.
Recipes:
- Gluten Free Potato Wedges (Oven Baked)
- Crispy Baked Chicken Wings with Roasted Potatoes
- Crispy chicken wings with potato wedges

Tuesday
Meal: Chicken Breast Tender and Potato Stew with Mirepoix
Description: Bite-sized chicken tenders simmer with diced potato and a savory mirepoix base in a dairy-free broth. It makes one cozy bowl with a little left over for lunch.
Sale items used: Chicken Breast Tenders, Fresh Family Pack ($2.99/lb), Russet Potatoes 10 Lb. ($3.99), Mirepoix or Trinity Mix ($4.99/lb)
Prep time: 45 minutes
Serving note: Use 0.5 lb chicken tenders (about 3 to 4 tenders), 1 medium russet (about 0.5 lb) diced, and about 3/4 cup of mirepoix from a 0.5 lb purchase. Saute the mirepoix in oil, add the potato, 1.5 cups broth, and seasonings, and simmer 20 minutes. Add the chicken cut into pieces and cook 10 more minutes. Save the remaining mirepoix for Wednesday and Friday.
Recipes:
- 30-Minute Herbed Chicken & Potato Stew
- Chicken Potato Stew - Cookin Canuck
- Instant Pot Chicken Stew

Wednesday
Meal: Stovetop Ground Round and Pork and Beans Chili
Description: Lean ground round is browned with a spoonful of mirepoix, then simmered with pork and beans and fresh tomato for a quick, thick chili. Chili powder and cumin give it plenty of flavor without any dairy.
Sale items used: Ground Round, Food City Fresh 85% Lean ($6.99/lb), Van Camp's Pork and Beans ($0.99 each), Beefsteak Tomatoes ($1.69/lb), Mirepoix or Trinity Mix ($4.99/lb)
Prep time: 35 minutes
Serving note: Use 0.5 lb ground round, 1 can pork and beans, 1 medium beefsteak tomato (about 0.4 lb) chopped, and about 1/4 cup mirepoix. Brown the beef, add the mirepoix, tomato, beans, 1 tbsp chili powder, 1/2 tsp cumin, and salt. Simmer 20 minutes. Top with nothing dairy, or use a squeeze of lime if you have one.
Recipes:
- Stovetop Beef and Bean Chili
- Classic Ground Beef Chili Recipe
- Beef and Pork Chili Made Easy in the Slow Cooker

Thursday
Meal: Pan-Seared New York Strip Steak with Garlic Skillet Tomatoes and Pork and Beans
Description: A New York strip is seared in a hot skillet until browned outside and juicy inside. It is served with garlic-sauteed tomato slices and a warm side of pork and beans.
Sale items used: USDA Select New York Strip Steak ($7.99/lb), Beefsteak Tomatoes ($1.69/lb), Van Camp's Pork and Beans ($0.99 each)
Prep time: 25 minutes
Serving note: Use one 0.5 lb strip steak, about 0.4 lb of beefsteak tomato (1 medium) cut into thick slices, and 1 can pork and beans heated in a small pot. Let the steak sit at room temperature 15 minutes, then sear 3 to 4 minutes per side in oil (no butter). Rest it 5 minutes. In the same pan, saute 2 cloves garlic, then the tomato slices, for 2 to 3 minutes.
Recipes:
- New York Strip Steak with Green Beans and Blistered Tomatoes

Friday
Meal: Mirepoix and Egg Frittata
Description: Softened mirepoix is folded into whisked eggs and cooked in a skillet until set, with no milk or cheese needed. It is a light, savory finish to the week for one.
Sale items used: That's Smart Large Eggs, Dozen ($1.69), Mirepoix or Trinity Mix ($4.99/lb)
Prep time: 25 minutes
Serving note: Use 3 eggs and the remaining mirepoix (about 1/2 cup from the 0.5 lb purchase). Saute the mirepoix in oil for 5 minutes in a small oven-safe skillet. Whisk the eggs with 1 tbsp water, salt, and pepper, and pour them over the mirepoix. Cook on low covered 6 to 8 minutes until set, or finish under the broiler for 2 minutes. If you have leftover potato from earlier in the week, dice and add it.
Recipes:
- Easy Dairy-Free Keto Frittata
- Easy Dairy-free Frittata
- Dairy Free Frittata (Very Customizable)

SHOPPING LIST

Buy on sale:
- Covington Farms Chicken Wings (1 lb): $1.99
- Russet Potatoes 10 Lb. (x1 bag): $3.99
- Chicken Breast Tenders, Fresh Family Pack (0.5 lb): $1.50
- Mirepoix or Trinity Mix (0.5 lb): $2.50
- Ground Round, Food City Fresh 85% Lean (0.5 lb): $3.50
- Van Camp's Pork and Beans (x2 cans): $1.98
- Beefsteak Tomatoes (1 lb): $1.69
- USDA Select New York Strip Steak (0.5 lb): $4.00
- That's Smart Large Eggs, Dozen (x1): $1.69

Pantry staples needed:
- Cooking oil
- Salt and black pepper
- Paprika
- Garlic powder and fresh garlic cloves
- Chili powder
- Ground cumin
- Dairy-free chicken or vegetable broth (about 1.5 cups)