Food City Dairy-Free Meal Plan
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5-DAY MEAL PLAN
Monday
Meal: Pan-Seared Bone-In Pork Chops with Sauteed Honeycrisp Apples and Roasted Russet Potatoes
Description: One thick bone-in pork chop is seared until golden and served with apple slices sauteed in olive oil until tender and lightly caramelized. Cubed russet potatoes roast alongside until crisp, making a cozy dairy-free plate for one.
Sale items used: Mixed Pork Chops, Bone-In ($1.49/lb); Honeycrisp Apples ($1.99/lb); Russet Potatoes, 10 Lb bag
Prep time: 45 minutes
Serving note: Use 1 bone-in pork chop (assume 0.75 lb total), 1 Honeycrisp apple (assume 0.5 lb total), and 1 medium russet potato (about 8 oz). Cook with olive oil, salt, pepper, and a pinch of cinnamon or thyme. No butter is needed. Start the potatoes first (25 to 30 minutes at 425 F), then sear the chop and saute the apples while they finish.
Recipes:
- Apple Pork Chops Recipe
- One Pan Pork Chops with Apples and Onions
- Pork Chops with Apples and Onions
Tuesday
Meal: Pan-Seared Chicken Breast with Tomato and Green Bean Skillet
Description: A single chicken breast portion is pan-seared until golden and juicy, then sliced over a quick skillet of blistered tomatoes and tender green beans. Garlic and olive oil keep it flavorful and completely dairy-free.
Sale items used: Boneless Chicken Breast ($2.99/lb); Tomatoes on the Vine ($1.69/lb); Libby's Green Beans
Prep time: 30 minutes
Serving note: Use 0.5 lb chicken breast from a 1 lb purchase (the rest is reserved for Thursday's soup, so refrigerate or freeze it right away). Use 0.5 lb tomatoes (assume 2 medium tomatoes) and half a 14.5 oz can of green beans, drained. Save the other half of the can for a side later in the week. Season with garlic, salt, pepper, and dried oregano.
Recipes:
- Chicken and Green Beans Recipe {20-Minute Skillet Dinner}
- Garlic Chicken and Green Beans
- One-Skillet Garlic Tomato Chicken & Green Beans (Juicy 25-Minute Dinner)
Wednesday
Meal: Black Bean and Corn Stuffed Acorn Squash
Description: A roasted acorn squash half is filled with a savory mix of black beans, sweet corn, onion, and warm spices. It is a hearty, plant-based dinner with no dairy.
Sale items used: Acorn Squash ($0.99/lb); Bush's Best Black Beans (coupon); Libby's Corn
Prep time: 60 minutes
Serving note: Use 1 acorn squash (assume 1.25 lb total) and roast both halves, then stuff one and save the other for lunch. Use half of the 15 oz can of black beans and one third of the can of corn, seasoned with cumin, chili powder, garlic powder, and salt. Roast the squash cut-side down at 400 F for 35 to 40 minutes, then fill and bake 10 minutes more. Roast the squash earlier in the day and reheat to save time.
Recipes:
- Mexican Stuffed Acorn Squash {vegan & gluten free}
- Healthy Black Bean and Tomato Stuffed Acorn Squash
- Stuffed Acorn Squash
Thursday
Meal: Chicken, Russet Potato and Corn Soup
Description: Diced chicken breast, russet potato, and sweet corn simmer in a savory broth until the potato turns soft and the soup turns hearty. It is thickened naturally by the potato, with no cream or milk.
Sale items used: Boneless Chicken Breast ($2.99/lb); Russet Potatoes; Libby's Corn; That's Smart Broth
Prep time: 50 minutes
Serving note: Use 0.4 lb leftover chicken breast (from the 1 lb purchase), 1 medium russet potato (about 8 oz), about half a cup of corn from the opened can, and 2 cups of the 32 oz broth. Season with onion, garlic, thyme, salt, and pepper. Simmer 20 to 25 minutes. Mash a few potato pieces against the pot to thicken it. Leftover broth keeps for a few days in the fridge.
Recipes:
- Chicken and Potato Soup
- Easy Slow Cooker Chicken and Corn Soup
- Chicken and Corn Chowder
Friday
Meal: Dry-Rub Oven-Baked Baby Back Ribs with Roasted Butternut Squash and Green Beans
Description: A short section of baby back ribs is coated in a smoky dry rub and slow-baked until tender and falling off the bone. It is served with caramelized roasted butternut squash and green beans for a full dairy-free dinner.
Sale items used: Baby Back Pork Ribs ($2.99/lb); Butternut Squash ($0.99/lb); Libby's Green Beans
Prep time: 105 minutes
Serving note: Buy about 1.25 lb of ribs, which is a half rack or a few ribs cut from a rack. Ask the meat counter to cut a portion if needed. Use 0.75 lb butternut squash (peeled and cubed, about 1.5 cups) and 1 can of green beans, drained. Rub the ribs with paprika, brown sugar, garlic powder, salt, and pepper. Bake wrapped in foil at 300 F for 75 to 90 minutes, then uncover for 10 minutes. Rub the ribs the night before and refrigerate. Add the squash to the oven for the last 30 minutes, and warm the green beans in a skillet with olive oil.
Recipes:
- Baked Baby Back Ribs with Dry Rub
- Oven Baked Dry Rub Baby Back Ribs
- Baby Back Ribs in the Oven (Fall-off-the-Bone!)
🛒 Shopping List
SHOPPING LIST
Buy on sale:
- Mixed Pork Chops, Bone-In (0.75 lb): $1.12
- Honeycrisp Apples (0.5 lb): $1.00
- Russet Potatoes, 10 Lb bag (x1): $4.99
- Boneless Chicken Breast (1 lb): $2.99
- Tomatoes on the Vine (0.5 lb): $0.85
- Libby's Green Beans (x2 cans): $1.98
- Libby's Corn (x1 can): $0.99
- Acorn Squash (1.25 lb): $1.24
- Bush's Best Black Beans, coupon (x1 can): $1.24
- That's Smart Broth, 32 Oz (x1): $1.59
- Baby Back Pork Ribs (1.25 lb): $3.74
- Butternut Squash (0.75 lb): $0.74
Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Garlic and onion
- Cumin, chili powder, paprika, garlic powder, dried oregano, thyme, cinnamon
- Brown sugar
🏷️ All sale items this week
SALE ITEMS FOUND
Meats on sale:
- Swaggerty's Sausage Patties, Mild, 30 Ct: $7.99 each
- Baby Back Pork Ribs, Previously Frozen: $2.99/lb
- Wright Bacon, Selected Varieties, 24 Oz: $7.99 each
- Certified Angus Beef Chuck Roast (digital coupon): $5.99/lb
- Butterball Turkey (with additional $50 purchase): $0.96/lb
- Butterball Turkey (without additional $50 purchase): $1.69/lb
- Boneless Chicken Breast, Fresh, Jumbo or Family Pack: $2.99/lb
- Ground Chuck, 80% Lean, 3 Lbs or More: $5.99/lb
- Top Sirloin Steak, Certified Angus Beef: $8.99/lb
- Chuck Roast, Certified Angus Beef: $6.99/lb
- Cooked Shrimp, Wild Caught USA, 21/30 Ct: $9.99/lb
- Prime Top Sirloin Steak, Certified Angus Beef: $10.99/lb
- Smithfield Pork Loin Filet, Selected Varieties, 27.2 Oz: $5.99 each
- Smithfield Prime Fresh Meat, Selected Varieties, 7-8 Oz: $2.99 each
- Carolina Pride Bacon, Selected Varieties, 12 Oz: $5.49 each
- Mixed Pork Chops, Bone-In, Family Pack: $1.49/lb
- Wampler's Sausage, Selected Varieties, 16 Oz: $2.99 each
- Oscar Mayer Deli Fresh Meat, Selected Varieties, 16 Oz: $5.99 each
- Stuffed Jalapeño Peppers, Made In-Store: $11.99/lb
Deli and prepared on sale:
- Made Fresh In-Store Snack Cups: $1.99 each
- Mustard Potato Salad, Sweet & Tangy Slaw, Macaroni Salad, 15-16 Oz: $3.99 each
- Breakfast Special, Includes Breakfast Meat, Two Eggs, Biscuit & Gravy: $2.99 each
- Large Popcorn Bag, Made Fresh In-Store, 14 Oz: $4.00 each
- Wraps, Selected Varieties, Each: $5.00 each
- 4 Piece Chicken Tenders or 4 Piece Fried/Baked Chicken: $5.00 each
- 1 Slice of Pizza and a 21 Oz Drink: $4.00 each
- Snack Packs, Selected Varieties, Made Fresh: $5.00 each
- Half Pie, Selected Varieties: $5.00 each
- Spinach Dip, In the Deli: $5.99/lb
- Dietz & Watson Turkey Selection (coupon): $7.99/lb
- Weekend Dinner Deal Breakfast Night: $10.99 each
Produce on sale:
- Gala Apples, Basket & Bushel, 5 Lb: $4.99 each
- Exotic Fruit Bowl, Made Fresh In-Store: $4.99/lb
- Russet Potatoes, Basket & Bushel, 10 Lb: $4.99 each
- Tomatoes on the Vine, Fresh: $1.69/lb
- Honeycrisp Apples or D'Anjou Pears: $1.99/lb
- Acorn, Butternut or Spaghetti Squash, Fresh: $0.99/lb
- California Grown Red, White or Black Grapes: $2.99/lb
- Sliced Apple Bowls, Made Fresh In-Store: $4.99/lb
- Oven & Grill Ready Pans, Starting At: $4.49/lb
Dairy and eggs on sale:
- Simply Orange Juice, Selected Varieties, 46 Oz: $3.99 each
- That's Smart Large Eggs, Dozen: $1.69 each
- Litehouse Caramel Dip, 16 Oz: $3.99 each
Bakery and bread on sale:
- Apple Fritters or Long Johns, Bakery Fresh, 4 Ct: $2.99 each
- Rhodes Yeast or Cinnamon Rolls, Frozen, 36.5-48 Oz: $4.99 each
- Sourdough Baguette or Half Sourdough: $2.49 each
- Chocolate Chip Cookies, Baked Fresh In-Store, Dozen: $5.00 each
- Bakery Fresh Brownies, Selected Varieties: $6.00 each
- Pillsbury Grands! Biscuits, Crescents, Cinnamon Rolls, 8 Ct: 2 for $5.00
Pantry on sale:
- Pillsbury Cookie Dough or Capri Sun, Selected Varieties, 14-16.5 Oz: $2.99 each
- Ritz Crackers, Nilla Wafers, Oreos, Selected Varieties, 8.1-13.7 Oz: $3.49 each
- Nature Valley Granola Bars or General Mills Cereal Bars, 12 Ct/16 Oz: $3.99 each
- Mott's Fruit Snacks, Family Pack, 40 Ct: $6.99 each
- Old El Paso Refried Beans or Dinner Kit: 2 for $6.00
- Progresso Pitmaster Soup or Old El Paso Soup, 18.5-19 Oz: 2 for $6.00
- Progresso Broth or Old El Paso Taco Shells: 2 for $4.00
- Food Club Marshmallows, Selected Varieties, 16 Oz: $1.99 each
- Food Club Cut Yams, In Light Syrup, 40 Oz: $3.69 each
- Food Club Gravy, Selected Varieties, 12 Oz: $1.99 each
- Food Club Mashed Potatoes, Instant, 26.7 Oz: $4.29 each
- Libby's Corn or Green Beans, 14.5-15.25 Oz: $0.99 each
- Stove Top Stuffing, Selected Varieties, 6 Oz: 2 for $5.00
- Ocean Spray Cranberry Sauce, 14 Oz: 2 for $5.00
- Kraft Caramels, 11 Oz: $2.99 each
- Libby's Pumpkin, 100% Pure, 15 Oz: 2 for $5.00
- Food City All Purpose Flour, 5 Lb: $2.99 each
- Allen's Italian Green Beans, Selected Varieties, 28 Oz (coupon): $1.99 each
- Diamond Pecans or Walnuts, Selected Varieties, 6-10 Oz: $5.99 each
- Food Club Spices, Selected Varieties, 1.5-3.12 Oz: $2.49 each
- Hershey's Baking Chips, Selected Varieties, 8-12 Oz: 2 for $9.00
- Food Club Graham Cracker Pie Crust, 6 Oz (coupon): $1.49 each
- Hershey's XL Chocolate Bar, Selected Varieties, 4-4.4 Oz: $2.99 each
- Food Club Oil, Selected Varieties, 40 Oz: $3.69 each
- Food Club Powdered Sugar, Selected Varieties, 32 Oz (coupon): $1.79 each
- Herr's Snacks, Selected Varieties, 1.5-2.75 Oz: 12 for $10.00
- Table Talk Pie, Selected Varieties, 4 Oz: 12 for $10.00
- Old El Paso Taco Seasoning, Selected Varieties, 0.85-1 Oz: 12 for $10.00
- Food Club Beans, Selected Varieties, 16 Oz: 12 for $10.00
- Fanta, Selected Varieties, 16 Oz: $1.00 each
- That's Smart Oyster Crackers, 9 Oz: $1.00 each
- smart water, Water Joe, Lipton Tea, Selected Varieties: $1.00 each
- Kind Bars, Selected Varieties, 1.4-2.2 Oz: $1.00 each
- Bush's Baked Beans, Selected Varieties, 21.5-28 Oz (coupon): $2.49 each
- Bush's Chili Beans, Selected Varieties, 15.2-16 Oz (coupon): $1.29 each
- Bush's Best Beans, Black Beans, 15-16 Oz (coupon): $1.24 each
- Bush's Sidekicks, Selected Varieties, 15-15.1 Oz (coupon): $1.29 each
- That's Smart Sugar, Granulated, 4 Lb: $2.99 each
- That's Smart Drinking Water, 24 Pk, 16.9 Oz Btls: $3.99 each
- That's Smart Broth, Selected Varieties, 32 Oz: $1.59 each
- That's Smart Chicken Stuffing, 6 Oz: $1.29 each
- That's Smart Vegetables, Selected Varieties, 14.5-15.25 Oz: $0.89 each
- That's Smart Worcestershire Sauce, 10 Ct: $1.29 each
Frozen on sale:
- Previously Frozen Baby Back Pork Ribs: $2.99/lb (listed under meats)
- Crav'n Flavor Pizza, Selected Varieties, 14.5-32.7 Oz: $2.99 each
- Kellogg's Rice Krispies Treats or Crav'n Flavor Beef Jerky/Popcorn, 6 Ct: $2.49 each
- Totino's Pizza Rolls, White Castle Sliders or Propel Water, Selected Varieties: $3.99 each
- Stouffer's Entrees, Devour Entrees, Wesson Cooking Oil, Lean Cuisine, 5.25-12.75 Oz: $2.99 each
- PictSweet Sweet Potato Casserole, Frozen, 22 Oz: $5.99 each
- Athens Phyllo Shells, Selected Varieties, 15 Ct: 2 for $5.00
- Simply Potatoes, Selected Varieties, 20 Oz: 2 for $5.00
- Stouffer's Family Size Entrees, 57 Oz: $12.99 each
- Crav'n Flavor Hash Brown Potatoes, Frozen, 16-32 Oz: $3.69 each
- Food Club Pie Crusts, Frozen, Selected Varieties, 15-16 Oz: $3.29 each
- Food Club Whipped Topping, Aerosol, 6.5 Oz: $2.59 each
- Food Club Whipped Topping, Frozen, 8 Oz (coupon): $1.09 each
- Food Club Fruit, Frozen, Selected Varieties, 12-16 Oz: $3.59 each
- Totino's Ultimate Pizza, Frozen, Selected Varieties, 10.69-12.21 Oz: 2 for $5.00
- Food Club Steamin' Easy Vegetables or That's Smart Pizza, Frozen, Selected Varieties: $1.00 each
- Simply Done Slow Cooker Liners, 4 Ct (coupon): $1.99 each
🛒 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.
$22.47
for 1 person · $22.47 per person
📍 Disclaimer: Prices and availability are based on the Food City weekly sales flyer for the week of November 04, 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.