Food City Dairy-Free Meal Plan

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Chops with Thyme Apple-Onion Sauté and Rice
Description: Two juicy center cut pork chops are seared in a hot skillet, then topped with a sauté of sliced Honeycrisp apple and sweet onion with fresh thyme. Served over fluffy rice, it is a cozy, dairy-free dinner for two.
Sale items used: Boneless Pork Chops, Center Cut; Honeycrisp Apples; Sweet Onions
Prep time: 30 minutes
Serving note: Buy 1 lb of boneless pork chops (2 chops, about 8 oz each). Use 1 medium Honeycrisp apple (about 0.5 lb) and 1 small sweet onion (about 0.5 lb) for the sauté. Cook 1/2 cup dry rice (about 1 1/2 cups cooked) with 1 tablespoon olive oil and 1/2 teaspoon thyme for the pan. Sear the chops 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, then topped with cooked shrimp tossed in garlic, lemon, and olive oil. It is a light, bright dinner that comes together quickly for two.
Sale items used: Cooked Shrimp, 21/30 Ct; Butternut Squash
Prep time: 40 minutes
Serving note: Buy 0.75 lb of cooked shrimp (about 15 to 18 shrimp, roughly 6 oz per person). Use about 1.5 lb of butternut squash (roughly 4 cups of cubes), roasted at 425 F for 25 to 30 minutes. Warm the shrimp for 2 minutes in a skillet with 2 cloves minced garlic, juice of 1/2 lemon, and 1 tablespoon olive oil. The remaining squash (about 1 lb) is used on 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: Franks are seared until browned and blistered, then piled with slow-cooked, jammy sweet onions. Crispy roasted specialty potatoes round out this budget-friendly dinner for two.
Sale items used: Bar S Franks; Sweet Onions; Specialty Potatoes
Prep time: 45 minutes
Serving note: Use 1 pack of Bar S franks (cook 6 franks, 3 per person, and save the rest) and check the label to confirm it is dairy-free. Slice about 1 lb of sweet onions (2 medium) and cook them low for 25 to 30 minutes with olive oil and a pinch of salt. Roast 1 pack (24 oz) of specialty potatoes, halved, at 425 F for 30 to 35 minutes. Start the potatoes first and caramelize the onions while they roast so everything finishes together.

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 garlic and fresh rosemary and roasted to a rosy medium-rare. It is served alongside crispy roasted potatoes and sweet butternut squash cooked on the same sheet pan.
Sale items used: New York Strip Roast, Certified Angus Beef; Specialty Potatoes; Butternut Squash
Prep time: 60 minutes
Serving note: Buy 1 lb of New York strip roast (about 6 to 7 oz cooked per person). Use 1 pack (24 oz) of specialty potatoes and about 1 lb of butternut squash (leftover from Tuesday), both cubed. Rub the roast with 3 cloves minced garlic, 1 tablespoon chopped rosemary, olive oil, salt, and pepper. Roast at 425 F for 30 to 40 minutes until it reaches 130 F inside, then rest it for 10 minutes. Put the potatoes in the oven first, and add the squash and roast after about 10 minutes so everything finishes together. Slice the roast across the grain to serve.
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 medallions are coated in a smoky chili rub and roasted on one sheet pan with wedges of Honeycrisp apple. The apples turn tender and sweet, balancing the spice for an easy cleanup dinner.
Sale items used: Prairie Fresh Pork Filets; Honeycrisp Apples
Prep time: 35 minutes
Serving note: Buy 1 Prairie Fresh pork filet (about 1 lb) in place of a whole pork loin, which is too large for two. Slice it into 8 medallions about 1 inch thick. Use 2 medium Honeycrisp apples (about 1 lb total), cut into wedges. Rub the pork with 1 teaspoon chili powder, 1 teaspoon smoked paprika, 1/2 teaspoon cumin, 1/2 teaspoon garlic powder, salt, and 1 tablespoon olive oil. Roast 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 (1 lb): $3.99
- Honeycrisp Apples (1.5 lbs): $2.99
- Sweet Onions (1.5 lbs): $1.94
- Cooked Shrimp, 21/30 Ct (0.75 lb): $7.49
- Butternut Squash (2.5 lbs): $2.48
- Bar S Franks (1 pack): $1.00
- Specialty Potatoes, 24 Oz (x2 packs): $6.00
- New York Strip Roast, Certified Angus Beef (1 lb): $8.99
- Prairie Fresh Pork Filets (x1): $5.00

Pantry staples needed:
- Long-grain white rice
- Olive oil or cooking oil
- Salt and black pepper
- Fresh or dried thyme
- Fresh rosemary
- Fresh garlic (1 head)
- 1 lemon
- Chili powder, smoked paprika, cumin, garlic powder
- Hot dog toppings or condiments of choice (check labels for dairy)