Food City Dairy-Free Meal Plan

BUDGET RATIONALE

Why these meals: This week at Food City, pork anchors two nights, with center-cut chops on Monday and a whole boneless pork loin on Friday, and the loin is a standout at $3.98 for 2 lbs. Honeycrisp Apples ($3.98 for 2 lbs) go with both of those pork dinners, and the 4 lbs of butternut squash at $3.96 covers Tuesday's shrimp and Thursday's New York Strip Roast. Specialty Potatoes roast alongside both the franks on Wednesday and the strip roast on Thursday, and Sweet Onions turn up in the Monday sauté and the Wednesday caramelized onions, so you buy fewer things and use them well. Everything cooks in olive oil with simple pantry seasonings, which keeps the week dairy-free, but give the franks and the couscous a quick label check at the store.

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared Pork Chops with Thyme Apple-Onion Sauté and Rice
Description: Boneless Pork Chops, Center Cut are seared in a hot skillet until golden, then rested while Honeycrisp Apples and Sweet Onions soften in the same pan with thyme and a splash of cider vinegar. The sweet-tangy sauté is spooned over the chops and served with plain steamed rice.
Sale items used: Boneless Pork Chops, Center Cut; Honeycrisp Apples; Sweet Onions
Prep time: 30 minutes
Serving note: 2 lbs Boneless Pork Chops, Center Cut (about 4 chops at 0.5 lb each), 1 lb Honeycrisp Apples (about 2 large), 1 lb Sweet Onions, and about 1.5 cups uncooked plain rice. Cook everything in olive oil, 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 at 425 F until tender and browned at the edges. Cooked Shrimp, 21/30 Ct is warmed briefly in a skillet with olive oil, garlic, lemon juice and paprika, then piled over the squash.
Sale items used: Cooked Shrimp, 21/30 Ct; Butternut, Spaghetti or Acorn Squash (butternut)
Prep time: 40 minutes
Serving note: 1 lb Cooked Shrimp, 21/30 Ct (about 4 oz per person) and 2 lbs butternut squash, peeled and cubed. Warm the shrimp for only 2 to 3 minutes so it stays tender.
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: Bar S franks are browned in a skillet and finished over slowly caramelized Sweet Onions, with a little yellow mustard on the side. Specialty Potatoes are halved and roasted with olive oil, salt and smoked paprika until crisp.
Sale items used: Bar S Franks or Bologna (franks); Sweet Onions; Specialty Potatoes, 24 Oz
Prep time: 45 minutes
Serving note: 2 packs Bar S Franks or Bologna (franks only; check the label to confirm no milk ingredients), 1 lb Sweet Onions, and 1 pack Specialty Potatoes, 24 Oz.

Thursday
Meal: Rosemary-Garlic Oven-Roasted New York Strip Roast with Roasted Potatoes and Butternut Squash
Description: New York Strip Roast, Certified Angus Beef is rubbed with garlic, rosemary, salt and pepper, then seared and roasted in a hot oven until medium-rare and sliced across the grain. Specialty Potatoes and butternut squash roast on the same pan with olive oil.
Sale items used: New York Strip Roast, Certified Angus Beef; Specialty Potatoes, 24 Oz; Butternut, Spaghetti or Acorn Squash (butternut)
Prep time: 65 minutes
Serving note: 1.5 lbs New York Strip Roast, Certified Angus Beef, 1 pack Specialty Potatoes, 24 Oz, and 2 lbs butternut squash, cubed. Because the total is just over an hour, take the roast out of the fridge 30 minutes before cooking, and rub it with the seasoning the night before if you like. Rest it 10 minutes before slicing while the vegetables finish.
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: Whole Boneless Pork Loin is sliced into 1-inch medallions, rubbed with chili powder, cumin and smoked paprika, and roasted on a sheet pan with Honeycrisp Apple wedges until the pork is just cooked through. Serve over plain couscous.
Sale items used: Whole Boneless Pork Loin; Honeycrisp Apples
Prep time: 40 minutes
Serving note: 2 lbs Whole Boneless Pork Loin (about 0.5 lb per person), 1 lb Honeycrisp Apples (about 2 large, cut in wedges), and about 1.5 cups uncooked plain couscous (check the label to confirm no dairy). Roast at 425 F for 20 to 25 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 (2 lbs): $7.98
- Whole Boneless Pork Loin (2 lbs): $3.98
- Cooked Shrimp, 21/30 Ct (1 lb): $9.99
- New York Strip Roast, Certified Angus Beef (1.5 lbs): $13.49
- Bar S Franks or Bologna (x2 packs): $2.00
- Honeycrisp Apples (2 lbs): $3.98
- Sweet Onions (2 lbs): $2.58
- Butternut, Spaghetti or Acorn Squash (4 lbs): $3.96
- Specialty Potatoes, 24 Oz (x2 packs): $6.00

Pantry staples needed:
- Olive oil
- Salt and black pepper
- Garlic
- Dried thyme and dried rosemary
- Smoked paprika, chili powder and cumin
- Apple cider vinegar
- Lemon juice
- Yellow mustard
- Plain white rice
- Plain couscous