Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Chops with Thyme Apple-Onion Sauté and Rice
Description: A single center-cut boneless pork chop is seared in oil until golden and juicy. It is served over fluffy rice with a sauté of sweet onion and Honeycrisp apple cooked with fresh thyme.
Sale items used: Boneless Pork Chops, Center Cut; Honeycrisp Apples; Sweet Onions
Prep time: 30 minutes
Serving note: Use 1 boneless chop (assumed 0.5 lb total), 1 Honeycrisp apple (about 0.5 lb), 1/2 medium sweet onion, 1/2 tsp thyme, and 1/3 cup uncooked rice cooked in water. Sauté everything in oil only, with no butter.
Recipes:
- One Pan Pork Chops with Apples and Onions
- Easy Skillet Pork Chops with Apples and Onions
- Pork Chops With Apples

Tuesday
Meal: Garlic-Lemon Cooked Shrimp over Roasted Butternut Squash
Description: Cubed butternut squash is roasted until caramelized and tender. Pre-cooked shrimp are warmed in a quick garlic-lemon oil and spooned over the top.
Sale items used: Cooked Shrimp, 21/30 Ct; Butternut, Spaghetti or Acorn Squash
Prep time: 35 minutes
Serving note: Use 6 oz cooked shrimp (0.375 lb total) and about 0.7 lb of peeled, cubed squash from a small squash (assumed 1.5 lb total). Roast the squash at 425 F for 25 to 30 minutes. Warm the shrimp in oil with 2 cloves minced garlic and the juice of 1/2 lemon for 2 to 3 minutes, just until heated through. Save the rest of the squash for Thursday.
Recipes:
- Roasted Shrimp with Butternut Squash
- Garlic Lemon Butternut Squash Noodles and Shrimp
- Shrimp and Squash Skillet 30 Minute Meal (Whole30 + Paleo)

Wednesday
Meal: Pan-Seared Franks with Caramelized Sweet Onions and Roasted Specialty Potatoes
Description: Two franks are seared until browned and blistered. They are served on a pile of slow-caramelized sweet onions with crisp roasted specialty potatoes on the side.
Sale items used: Bar S Franks; Sweet Onions; Specialty Potatoes
Prep time: 45 minutes
Serving note: Use 2 franks from the pack (check the label to confirm no milk ingredients, and save the rest for lunches), 1 medium sweet onion (assumed 0.5 lb), and 10 oz specialty potatoes cut into chunks. Roast the potatoes at 425 F for 30 to 35 minutes while the onions caramelize in oil over medium-low heat for about 25 minutes. Sear the franks last, for 4 to 5 minutes.

Thursday
Meal: Rosemary-Garlic Oven-Roasted New York Strip Roast with Roasted Potatoes and Butternut Squash
Description: A small New York strip roast is rubbed with rosemary and garlic and roasted to medium-rare. It is served with roasted potatoes and butternut squash cooked on the same pan.
Sale items used: New York Strip Roast, Certified Angus Beef; Specialty Potatoes; Butternut, Spaghetti or Acorn Squash
Prep time: 50 minutes
Serving note: Ask the butcher to cut a 0.5 lb piece of strip roast, or choose the smallest piece available. Use 10 oz specialty potatoes and the remaining squash (about 0.7 lb), cubed. Roast the vegetables at 425 F for 35 to 40 minutes, adding the roast for the last 25 to 30 minutes (internal temperature 130 F for medium-rare). Rest the roast 10 minutes before slicing. Season with 1 tsp chopped rosemary, 2 cloves minced garlic, salt, pepper, and a drizzle of oil.
Recipes:
- Lemon and Rosemary Steak with Garlic Roasted Potatoes and Onions
- Roasted Butternut Squash & Potatoes with Rosemary
- Herbed Rib Roast or NY Strip Roast with Jus

Friday
Meal: Smoky Chili-Rubbed Sheet-Pan Pork Loin Medallions with Roasted Honeycrisp Apples
Description: Pork loin is sliced into medallions, coated in a smoky chili rub, and roasted on a sheet pan. A sliced Honeycrisp apple roasts alongside until soft and caramelized.
Sale items used: Whole Boneless Pork Loin; Honeycrisp Apples
Prep time: 30 minutes
Serving note: Ask the butcher for a 0.5 lb cut from the whole boneless pork loin. Slice it into 3 or 4 medallions about 1 inch thick. Use 1 Honeycrisp apple (about 0.5 lb) cut into wedges. Rub the pork with 1 tsp chili powder, 1/2 tsp smoked paprika, 1/4 tsp cumin, salt, and oil. Roast everything at 425 F for 18 to 22 minutes, until the pork reaches 145 F.
Recipes:
- Cinnamon Chili Rubbed Pork Loin w/ Apple Salsa
- Roast Pork Loin with Fennel & Apples
- Sheet Pan Smoky Pork Tenderloin with Apples and Carrots

SHOPPING LIST

Buy on sale:
- Boneless Pork Chops, Center Cut (0.5 lb): $2.00
- Honeycrisp Apples (1 lb): $1.99
- Sweet Onions (1 lb): $1.29
- Cooked Shrimp, 21/30 Ct (0.375 lb): $3.75
- Butternut Squash (1.5 lb): $1.49
- Bar S Franks (1 pack): $1.00
- Specialty Potatoes, 24 Oz (1 bag): $3.00
- New York Strip Roast, Certified Angus Beef (0.5 lb): $4.50
- Whole Boneless Pork Loin (0.5 lb cut): $1.00

Pantry staples needed:
- Long-grain rice
- Cooking oil (olive or vegetable)
- Salt and black pepper
- Garlic (fresh)
- Lemon
- Dried or fresh thyme
- Dried or fresh rosemary
- Chili powder, smoked paprika, and cumin