Food Lion Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Raw Shrimp: 2/$5 ($2.50 each)
- Ground Beef (73% Lean): 2/$5 ($2.50 each)
- Ball Park Meat Franks: 2/$5 ($2.50 each)
- Whole Chicken: 2/$6 ($3.00 each)
- Boston Butt Drumsticks: 2/$6 ($3.00 each)
- Salmon Fillets: REST OF WEEK (sale price)
- Phillips Crab Cakes: REST OF WEEK
- Whiting Fillets: REST OF WEEK
- Catfish Fillets: REST OF WEEK
- Cooked Shrimp: REST OF WEEK
- Chicken Wingettes: REST OF WEEK
- Texas Style Smokehouse Beef Cubed Steak: REST OF WEEK
- Beef Top Round London Broil: REST OF WEEK
- Jack Daniel's Smoked Sausage: NEW ITEM
- Pork Chops (Boneless, Center Cut): REST OF WEEK
- Ground Beef Patties (73% Lean): REST OF WEEK
- Marc Angelo Fresh Dinner Sausage: NEW ITEM
- Whole Fresh Pork Tenderloin: REST OF WEEK
- Nature's Promise Chicken Tenderloins: REST OF WEEK
- Hillshire Farm Smoked Sausage: REST OF WEEK
- Johnsonville Breakfast Sausage Patties or Links: REST OF WEEK
- Smithfield Marinated Pork Tenderloin: REST OF WEEK

Vegetables on sale:
- Iceberg Lettuce: PRICED LOW
- Russet Potatoes (3 Lb. Bag): PRICED LOW
- Russet Potatoes (5 Lb. Bag): PRICED LOW
- Broccoli Crowns: PRICED LOW
- European Cucumbers (16 Oz.): PRICED LOW
- Red, Orange or Yellow Peppers: PRICED LOW
- Fresh Corn on the Cob: PRICED LOW
- Asparagus: PRICED LOW
- Nature's Promise Potatoes (3 Lb. Bag): PRICED LOW
- Nature's Promise Greenhouse Grown Salad (3.5-4 Oz.): PRICED LOW
- Fresh Cherries: $4.99/lb
- Whole Seedless Watermelons: $5.49 each
- Eastern Peaches (2 Lb. Bag): PRICED LOW
- Blueberries (Pint): PRICED LOW
- Strawberries (1 Lb. Container): PRICED LOW
- Lemons (2 Lb. Bag): PRICED LOW
- Red Plums: PRICED LOW
- Yellow or White Nectarines: PRICED LOW
- Nature's Promise Organic Nectarines: PRICED LOW

5-DAY MEAL PLAN

Monday
Meal: Garlic Shrimp Stir-Fry with Jasmine Rice and Bell Peppers
Description: Tender raw shrimp are quickly sauteed in olive oil with generous amounts of minced garlic and a colorful mix of red, orange, or yellow bell peppers for a vibrant, flavor-packed stir-fry. Served over fluffy jasmine rice, this single-serving meal comes together in under 20 minutes and is completely dairy-free.
Sale items used: Raw Shrimp (2/$5), Red/Orange/Yellow Peppers (PRICED LOW), Mahatma Jasmine Rice 5 Lb. (PRICED LOW), Food Lion Soy Sauce (PRICED LOW), Lemons (PRICED LOW)
Prep time: 20 minutes
Serving note: Use approximately 6-8 oz of raw shrimp (roughly half the 2/$5 package if purchasing one bag), 1 medium bell pepper sliced, and 1/2 cup dry jasmine rice cooked to yield one generous serving. Season with 1 tablespoon soy sauce, 2 cloves garlic, and a squeeze of lemon.
Recipes:
- Garlic Shrimp Stir-Fry
- Easy Shrimp Stir Fry with Vegetables
- Shrimp and Bell Pepper Stir-Fry with Garlic Soy Sauce

Tuesday
Meal: Herb-Roasted Whole Chicken with Russet Potatoes and Asparagus
Description: A single whole chicken is rubbed with a fragrant blend of dried herbs, garlic, and olive oil then roasted until golden and juicy, yielding multiple meals worth of protein for the week ahead. Russet potato wedges and fresh asparagus spears are roasted alongside in the same pan for an effortless, dairy-free one-pan dinner.
Sale items used: Whole Chicken (2/$6 - buy one at $3.00), Russet Potatoes 3 Lb. Bag (PRICED LOW), Asparagus (PRICED LOW), Lemons (PRICED LOW)
Prep time: 90 minutes (15 minutes prep, 75 minutes roasting)
Serving note: Roast 1 whole chicken (typically 4-5 lbs at $3.00). Eat 1-2 pieces for dinner and refrigerate the rest for lunches or future use. Use 2 medium russet potatoes cut into wedges and 6-8 asparagus spears per serving. Season everything with olive oil, garlic, rosemary, and lemon - all dairy-free.
Recipes:
- Sheet Pan Chicken and Asparagus
- Healthy Chicken Sheet Pan Meal with Asparagus & Potatoes
- Garlic Sheet Pan Salmon and Broccoli

Wednesday
Meal: BBQ Smoked Sausage and Corn on the Cob with Baked Beans
Description: Sliced Jack Daniel's Smoked Sausage is grilled or pan-seared and glazed with Sweet Baby Ray's Barbecue Sauce for a smoky, caramelized finish that feels like a backyard cookout. Fresh corn on the cob and a small portion of Bush's Baked Beans round out this hearty, completely dairy-free summer plate.
Sale items used: Jack Daniel's Smoked Sausage (NEW ITEM), Fresh Corn on the Cob (PRICED LOW), Bush's Best Baked Beans (PRICED LOW), Sweet Baby Ray's Barbecue Sauce (PRICED LOW)
Prep time: 20 minutes
Serving note: Use 3-4 links or roughly 6 oz of sliced smoked sausage for one person. Serve with 1 ear of fresh corn on the cob and approximately 1/2 cup of baked beans (save the rest of the can for later in the week). Check the baked beans label to confirm no dairy additives.
Recipes:
- BBQ Bean and Sausage Bake
- Ultimate Baked Beans with Smoked Sausage
- Baked Beans with Smoked Sausage

Thursday
Meal: Pan-Seared Salmon Fillets with Broccoli and Ben's Ready Rice
Description: A single salmon fillet is seasoned simply with garlic, lemon, and herbs then seared in a hot skillet until the skin is crispy and the inside is perfectly tender and flaky. Steamed broccoli crowns and a pouch of Ben's Ready Rice make this a fast, nutritious, and completely dairy-free weeknight dinner.
Sale items used: Salmon Fillets (REST OF WEEK), Broccoli Crowns (PRICED LOW), Ben's Ready Rice (PRICED LOW), Lemons (PRICED LOW)
Prep time: 20 minutes
Serving note: Use 1 salmon fillet (approximately 6 oz) for one serving. Steam or microwave 1 cup of broccoli florets cut from the crown. Heat 1 pouch of Ben's Ready Rice as directed. Season the salmon with olive oil, minced garlic, lemon juice, salt, and pepper - completely dairy-free.
Recipes:
- Sesame Salmon Rice Bowl with Ginger Sauce
- Sheet Pan Teriyaki Salmon and Broccoli
- Garlic Sheet Pan Salmon and Broccoli

Friday
Meal: Beef and Pepper Rice Bowl with London Broil
Description: Thinly sliced Beef Top Round London Broil is marinated in soy sauce, garlic, and a splash of lemon juice then seared quickly in a hot pan, making it tender and deeply savory over a bed of jasmine rice. Sauteed red and yellow peppers are layered on top to complete this colorful, satisfying, dairy-free rice bowl built for one.
Sale items used: Beef Top Round London Broil (REST OF WEEK), Red/Orange/Yellow Peppers (PRICED LOW), Mahatma Jasmine Rice (PRICED LOW), Food Lion Soy Sauce (PRICED LOW), Lemons (PRICED LOW)
Prep time: 30 minutes (including 15 minutes marinating time)
Serving note: Purchase the smallest London broil available or ask the butcher to cut a single portion of approximately 6-8 oz. Slice thin against the grain after cooking. Use 1 bell pepper sliced and 1/2 cup dry jasmine rice. Marinate the beef in 2 tablespoons soy sauce, 1 clove garlic, and lemon juice for at least 15 minutes before cooking.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls
- London Broil
- Easy Beef & Pepper Rice Bowls

SHOPPING LIST

Buy on sale:
- Raw Shrimp (1 bag from 2/$5 deal): $2.50
- Whole Chicken (1 from 2/$6 deal): $3.00
- Jack Daniel's Smoked Sausage (NEW ITEM): $4.00 (estimated)
- Salmon Fillets (1 fillet, REST OF WEEK): $4.00 (estimated)
- Beef Top Round London Broil (smallest cut available): $5.00 (estimated)
- Red/Orange/Yellow Peppers (2 peppers, PRICED LOW): $2.50 (estimated)
- Asparagus (1 small bunch, PRICED LOW): $2.00 (estimated)
- Broccoli Crowns (1 small crown, PRICED LOW): $1.50 (estimated)
- Fresh Corn on the Cob (1 ear, PRICED LOW): $0.75 (estimated)
- Russet Potatoes 3 Lb. Bag (PRICED LOW): $2.50 (estimated)
- Mahatma Jasmine Rice 5 Lb. (PRICED LOW): $4.00 (estimated)
- Ben's Ready Rice (1 pouch, PRICED LOW): $2.00 (estimated)
- Bush's Best Baked Beans (1 can, PRICED LOW): $2.00 (estimated)
- Sweet Baby Ray's Barbecue Sauce (PRICED LOW): $2.50 (estimated)
- Food Lion Soy Sauce (PRICED LOW): $1.50 (estimated)
- Lemons 2 Lb. Bag (PRICED LOW): $2.00 (estimated)

Pantry staples needed:
- Olive oil (for searing and roasting)
- Garlic (fresh or minced, used across all 5 meals)
- Salt and black pepper
- Dried herbs such as rosemary, thyme, or Italian seasoning (for Tuesday's roasted chicken)
- Paprika (optional, for seasoning the salmon and shrimp)

ESTIMATED TOTAL

Total: $41.75 for 1 person | $41.75 per person

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. Items listed as "REST OF WEEK," "PRICED LOW," or "NEW ITEM" do not include specific advertised prices, so costs above are reasonable estimates only. Always verify dairy-free status on packaged items such as smoked sausage and baked beans by reading the ingredient label in store, as formulations can vary.