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: Two thick bone-in pork chops are seared until golden and served with apple slices sauteed in olive oil with cinnamon and black pepper. Crispy roasted russet wedges round out the plate with no butter or cream needed.
Sale items used: Mixed Pork Chops, Bone-In ($1.49/lb); Honeycrisp Apples ($1.99/lb); Russet Potatoes, 10 Lb bag ($4.99)
Prep time: 40 minutes
Serving note: Assume about 1.5 lb of bone-in chops (2 chops, about 0.75 lb each), 1 lb of Honeycrisp apples (2 medium apples, sliced), and 1.5 lb of russets (3 medium, cut into wedges). Roast the potatoes at 425F for 30 to 35 minutes with olive oil, salt, and pepper. Sear the chops 5 to 6 minutes per side in oil, then saute the apples in the same pan for 5 minutes. The rest of the potato bag is used Thursday.
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: Two chicken breast portions are seared in olive oil until golden and juicy. They are served over a quick skillet of blistered vine tomatoes, garlic, and tender green beans.
Sale items used: Boneless Chicken Breast ($2.99/lb); Tomatoes on the Vine ($1.69/lb); Libby's Green Beans (1 can, $0.99)
Prep time: 30 minutes
Serving note: Assume about 1 lb of chicken breast (two 8 oz portions, sliced in half horizontally for fast cooking). Buy 1.5 lb total, since the extra 0.5 lb goes into Thursday's soup. Use 1 lb of tomatoes (about 3 medium, chopped) and 1 drained 14.5 oz can of green beans. Season with garlic, salt, pepper, and dried Italian herbs from your pantry.
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: Two acorn squash halves are roasted until tender, then filled with seasoned black beans and sweet corn. This is a hearty meatless dinner with a smoky, cumin-spiced filling and no cheese.
Sale items used: Acorn Squash ($0.99/lb); Bush's Best Black Beans (1 can, $1.24); Libby's Corn (1 can, $0.99)
Prep time: 65 minutes
Serving note: Assume about 2.5 lb of acorn squash (2 medium squash, halved and seeded, so each person gets 2 halves). Use 1 drained and rinsed 15 oz can of black beans and 1 drained 15 oz can of corn. Season the filling with cumin, chili powder, garlic powder, and salt. Roast the squash cut-side down at 400F for 35 to 40 minutes, then fill and bake 10 minutes more. To save time, roast the squash the night before and reheat with the filling.
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: Tender shredded chicken, diced russet potatoes, and sweet corn simmer in a savory broth. Mashing a few of the potatoes thickens it into a creamy-style soup without any milk or cream.
Sale items used: Boneless Chicken Breast ($2.99/lb, leftover 0.5 lb from Tuesday's purchase); Russet Potatoes (from the 10 Lb bag); Libby's Corn (1 can, $0.99); That's Smart Broth, 32 Oz ($1.59)
Prep time: 45 minutes
Serving note: Assume about 0.5 lb of chicken breast, 1 lb of russets (2 medium, diced), 1 can of corn (drained), and 1 carton (32 oz) of broth. Check the broth label to confirm it is dairy-free. Simmer the chicken and potatoes for 20 to 25 minutes, shred the chicken, then mash a few potato pieces against the pot to thicken. Add the corn for the last 5 minutes and season with onion powder, pepper, and thyme. This makes enough for 2 bowls with a little left over.
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 half rack of baby back ribs is coated in a smoky paprika and brown sugar rub, then baked low and slow until fall-off-the-bone tender. Roasted butternut squash cubes and green beans make a colorful, dairy-free side.
Sale items used: Baby Back Pork Ribs ($2.99/lb); Butternut Squash ($0.99/lb); Libby's Green Beans (1 can, $0.99)
Prep time: 2 hours 15 minutes
Serving note: Assume about 2 lb of baby back ribs (about one small rack, or a rack cut in half and the rest frozen), 1.5 lb of butternut squash (1 small, peeled and cubed), and 1 drained 14.5 oz can of green beans. Rub the ribs the night before, wrap them in foil, and bake at 300F for about 2 hours. Roast the squash at 425F for 25 minutes during the last stretch, adding the green beans for the final 10 minutes. Unwrap the ribs for the last 10 minutes to caramelize.
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 (1.5 lbs): $2.24
- Honeycrisp Apples (1 lb): $1.99
- Russet Potatoes, 10 Lb bag (x1 bag): $4.99
- Boneless Chicken Breast (1.5 lbs): $4.49
- Tomatoes on the Vine (1 lb): $1.69
- Libby's Corn or Green Beans (x4 cans: 2 green beans, 2 corn): $3.96
- Acorn Squash (2.5 lbs): $2.48
- Bush's Best Beans, Black Beans (x1 can): $1.24
- That's Smart Broth, 32 Oz (x1): $1.59
- Baby Back Pork Ribs (2 lbs): $5.98
- Butternut Squash (1.5 lbs): $1.49
Pantry staples needed:
- Olive oil or cooking oil
- Salt and black pepper
- Garlic (fresh or garlic powder) and onion powder
- Cinnamon
- Paprika, brown sugar, chili powder, and cumin (for the rib rub and squash filling)
- Dried Italian herbs and thyme
🏷️ 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.
$32.14
for 2 people · $16.07 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.