Food Lion Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Boneless Strip Steak: $12.99
- Beef Steak: $7.99
- Beef Steak Boneless: $8.79
- Fried Chicken: $7.99
- Fried Chicken Tenders: $3.99
- Ground Chuck: $5.99
- Hot Dogs: $4.49
- Polish Sausage: $8.79
- Fresh Sliced Chicken Breast: $8.99
- Jack Daniel's Smoked Sausage: $4.49
- Taste of Inspirations Seafood Boil: $11.99
- Tastee Choice Seafood Boil (Frozen): $11.99
- Freshly Sliced Taste of Inspirations Chicken Breast (Deli): $8.99

Vegetables on sale:
- Watermelon: $3.99
- Golden Pineapple: $1.99
- Eastern Peaches: $1.29
- Asparagus: $2.49
- Portobello Mushrooms: $1.99
- Red Potatoes: $2.49
- Red Tomatoes: $1.49
- Blueberries: $10.99
- Yellow Squash: $2/$6 (each $3.00)

5-DAY MEAL PLAN

Monday
Meal: Pan-Seared NY Strip Steak with Roasted Red Potatoes and Asparagus
Description: A classic steakhouse-style dinner made entirely on one sheet pan or skillet - no dairy needed. The boneless strip steak gets a beautiful crust in a hot cast-iron skillet while the red potatoes and asparagus roast alongside, seasoned simply with olive oil, garlic, salt, and pepper.
Sale items used: Boneless Strip Steak ($12.99), Red Potatoes ($2.49), Asparagus ($2.49)
Prep time: 35 minutes
Serving note: Use 1 NY strip steak (8 oz portion), about 6 oz red potatoes (3-4 small), and a small handful of asparagus (6-8 spears). Season with olive oil, garlic powder, salt, and pepper from your pantry. Skip any cheese or butter called for in recipes - a drizzle of olive oil is all you need.
Recipes:
- [Skillet Steak with Asparagus and Potatoes]
- [Steak Sheet Pan Dinner - One Pan]
- [Steak Tips with Roasted Potatoes and Asparagus]

Tuesday
Meal: Jack Daniel's Smoked Sausage and Yellow Squash Skillet
Description: A smoky, savory one-pan dinner with sliced smoked sausage and tender yellow squash, cooked up in under 20 minutes. The sausage's bold flavor infuses the squash beautifully - no dairy required and no fuss.
Sale items used: Jack Daniel's Smoked Sausage ($4.49), Yellow Squash ($3.00 for 1)
Prep time: 20 minutes
Serving note: Use about 2-3 links (roughly 5-6 oz) of smoked sausage sliced into rounds, and 1 medium yellow squash. Add a drizzle of olive oil and season with garlic powder, Italian seasoning, salt, and pepper from your pantry.
Recipes:
- [Smoked Sausage and Squash Skillet - Food Lion]
- [Easy Smoked Sausage and Zucchini Skillet]
- [20 Minute Sausage and Zucchini Skillet]

Wednesday
Meal: Ground Chuck Beef Tacos with Flour Tortillas and Fresh Tomato
Description: Classic homemade ground beef tacos seasoned with pantry spices and loaded into warm flour tortillas, topped with fresh diced red tomato. This is a Tex-Mex crowd-pleaser that is naturally dairy-free - just skip sour cream and cheese and load up on the fresh toppings.
Sale items used: Ground Chuck ($5.99), La Banderita Flour Tortillas ($2/$6 - roughly $3.00 for one pack), Red Tomatoes ($1.49)
Prep time: 25 minutes
Serving note: Use about 4-5 oz (roughly 1/3 lb) ground chuck for 2-3 tacos. Use 2-3 tortillas, and dice half a tomato for topping. Season the beef with chili powder, cumin, garlic powder, onion powder, salt, and pepper from your pantry.
Recipes:
- [Easy Ground Beef Tacos Recipe - Inspired Taste]
- [Best Ground Beef Tacos Recipe - Tara Teaspoon]
- [Oven Baked Beef Tacos - Lexi's Clean Kitchen]

Thursday
Meal: Cajun-Style Seafood Boil with Red Potatoes
Description: A bold, festive one-pot Cajun seafood boil featuring the pre-seasoned Tastee Choice Seafood Boil from the frozen section, paired with boiled red potatoes to soak up all that spicy seasoned broth. This is a fun, hands-on Friday-style feast scaled down perfectly for one - completely dairy-free with no butter needed.
Sale items used: Tastee Choice Seafood Boil - Frozen ($11.99), Red Potatoes ($2.49)
Prep time: 30 minutes
Serving note: Follow the frozen seafood boil package directions for a single portion. Boil 4-5 small red potatoes alongside or in the same pot. The pre-seasoned boil bag does most of the work. Serve with ketchup (also on sale at $3.99) as a dipping sauce. Note: check the package label to confirm it contains no hidden dairy ingredients.
Recipes:
- Seafood Boil Recipe ([30 Minutes) - The Big Man's World]
- [Seafood Boil - One Pot Recipe - Skinnytaste]
- [Gluten-Free Dairy-Free Low Country Boil with Shrimp, Sausage, Corn, and Potatoes]

Friday
Meal: Teriyaki-Glazed Chicken Breast with Asparagus
Description: Tender sliced fresh chicken breast marinated and pan-cooked in a simple homemade teriyaki sauce made using the Food Lion Soy Sauce on sale, finished with a glaze and served alongside steamed or pan-sauteed asparagus. This is a sweet, savory, Asian-inspired dinner that is completely dairy-free.
Sale items used: Fresh Sliced Chicken Breast ($8.99), Food Lion Soy or Teriyaki Sauce ($2/$4 - roughly $2.00 for one bottle), Asparagus ($2.49)
Prep time: 30 minutes
Serving note: Use 5-6 oz of sliced chicken breast for one serving. For the sauce, combine 2 tbsp soy sauce, 1 tbsp brown sugar, 1 tsp minced garlic, a pinch of ginger, and 1 tsp cornstarch with 1 tbsp water. Saute about 6-8 asparagus spears on the side. Serve over rice if desired (pantry staple).
Recipes:
- [Easy Teriyaki Chicken - Budget Bytes]
- [Teriyaki Chicken - Kristine's Kitchen]
- [Easy Teriyaki Chicken Recipe - Cooking Classy]

SHOPPING LIST

Buy on sale:
- Boneless Strip Steak ($12.99) - 1 steak (8 oz portion)
- Jack Daniel's Smoked Sausage ($4.49) - 1 package
- Ground Chuck ($5.99) - buy smallest available, use 1/3 lb for tacos
- Fresh Sliced Chicken Breast ($8.99) - 1 package, use 5-6 oz for Friday
- Tastee Choice Seafood Boil - Frozen ($11.99) - 1 package
- Asparagus ($2.49) - 1 bunch (will use portions Mon and Fri)
- Red Potatoes ($2.49) - 1 small bag (use Mon and Thu)
- Yellow Squash ($3.00 - part of 2/$6) - 1 squash
- Red Tomatoes ($1.49) - 1 tomato
- La Banderita Flour Tortillas ($3.00 - part of 2/$6) - 1 pack
- Food Lion Soy Sauce ($2.00 - part of 2/$4) - 1 bottle
- Heinz Ketchup ($3.99) - 1 bottle (for seafood boil dipping)

Pantry staples needed:
- Olive oil (for roasting and sauteing)
- Garlic (fresh or powder)
- Salt and black pepper
- Chili powder and cumin (for taco seasoning)
- Onion powder
- Italian seasoning (for sausage skillet)
- Brown sugar (for teriyaki sauce, small amount)
- Cornstarch (to thicken teriyaki glaze)
- Ground ginger (for teriyaki sauce)
- Rice (optional - to serve with teriyaki chicken)
- Avocado oil or cooking oil (for searing steak)

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Check your local Food Lion store for actual pricing.