Food Lion Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Raw Shrimp: 2/$5
- Ground Beef (73% Lean): 2/$5
- Ball Park Meat Franks: 2/$5
- Whole Chicken: 2/$6
- Boston Butt Drumsticks: 2/$6
- 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
- Fresh Cherries: $4.99/lb
- Whole Seedless Watermelons: $5.49 each
- Eastern Peaches (2 Lb. Bag): PRICED LOW
- Nature's Promise Organic Nectarines: PRICED LOW
- Red Plums: PRICED LOW
- Yellow or White Nectarines: PRICED LOW
- Blueberries (Pint): PRICED LOW
- Strawberries (1 Lb. Container): PRICED LOW
- Lemons (2 Lb. Bag): PRICED LOW
- Nature's Promise Greenhouse Grown Salad: PRICED LOW

5-DAY MEAL PLAN

Monday
Meal: Garlic Shrimp Stir-Fry with Jasmine Rice and Bell Peppers
Description: Tender raw shrimp are quickly stir-fried with minced garlic, colorful bell peppers, and a savory soy-based sauce for a fast and flavorful weeknight dinner. Served over fluffy Mahatma Jasmine Rice, this meal is fully dairy-free and comes together in under 30 minutes for two hungry people.
Sale items used: Raw Shrimp (1 package, approx. 0.75-1 lb), Red/Orange/Yellow Peppers (2 peppers), Mahatma Jasmine Rice (5 Lb. bag, use approximately 1 cup dry), Food Lion Soy Sauce
Prep time: 25 minutes
Serving note: Use approximately 3/4 lb of raw shrimp split between 2 people, 1 cup dry jasmine rice yielding about 2 cups cooked, and 2 bell peppers sliced thin. Season with garlic, soy sauce, and a drizzle of olive oil only - no butter or dairy.
Recipes:
- Easy Shrimp Stir Fry with Vegetables
- Garlic Shrimp Stir Fry
- Shrimp and Bell Pepper Stir-Fry with Garlic Soy Sauce

Tuesday
Meal: Herb-Roasted Whole Chicken with Russet Potatoes and Asparagus
Description: A whole chicken roasted with olive oil, garlic, and fresh herbs makes a satisfying centerpiece meal for two, with plenty of leftover chicken for the week. Russet potatoes and asparagus roast alongside the chicken in the same pan, soaking up the savory drippings for a complete one-pan dairy-free dinner.
Sale items used: Whole Chicken (1 bird from the 2/$6 sale, approx. 3-4 lbs), Russet Potatoes (3 Lb. Bag, use half the bag), Asparagus (1 bunch)
Prep time: 90 minutes (15 minutes active prep, 75 minutes roasting)
Serving note: One whole chicken from the 2/$6 deal is perfectly sized for 2 people with leftovers. Use 4-5 medium russet potatoes quartered and roughly half a bunch of asparagus per person. Rub the chicken with olive oil, garlic, rosemary, thyme, salt, and pepper - absolutely no butter.
Recipes:
- Healthy Chicken Sheet Pan Meal with Asparagus & Potatoes
- One-Pot Greek Roast Chicken with Potatoes & Asparagus
- Sheet Pan Chicken and Asparagus

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 until caramelized and glazed with Kinder's Premium BBQ Sauce for a bold, smoky flavor. Fresh corn on the cob and Bush's Best Baked Beans round out this classic summer cookout plate that happens to be completely dairy-free.
Sale items used: Jack Daniel's Smoked Sausage (1 package, NEW ITEM sale), Fresh Corn on the Cob (2-3 ears), Bush's Best Baked Beans (1 can), Kinder's Premium BBQ Sauce (NEW ITEM sale), Sweet Baby Ray's Barbecue Sauce (optional secondary sauce)
Prep time: 20 minutes
Serving note: Use half a package of smoked sausage (roughly 6-8 oz per person), 1 to 1.5 ears of corn per person, and split one standard can of baked beans between 2 people. Corn should be grilled or boiled - use olive oil instead of butter for a dairy-free finish.
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: Two salmon fillets are pan-seared in olive oil with lemon juice, garlic, and fresh herbs until golden and flaky for a heart-healthy dairy-free dinner. Steamed broccoli crowns and a pouch of Ben's Ready Rice make this a quick weeknight meal that comes together in under 25 minutes.
Sale items used: Salmon Fillets (2 individual fillets, REST OF WEEK sale), Broccoli Crowns (1 large crown or 2 small), Ben's Ready Rice (1 pouch), Lemons (2 Lb. Bag, use 1 lemon)
Prep time: 25 minutes
Serving note: Use one salmon fillet per person, sized approximately 5-6 oz each. Steam or roast 1 full broccoli crown split between 2 servings. One pouch of Ben's Ready Rice is the perfect serving for 2 people. Season salmon with lemon, garlic, olive oil, salt, and pepper only - no butter or cream sauce.
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 olive oil then quickly seared and sliced over jasmine rice with sauteed red and yellow bell peppers for a satisfying end-of-week bowl meal. This dairy-free rice bowl is big on flavor and uses affordable sale proteins and produce to finish the week strong.
Sale items used: Beef Top Round London Broil (REST OF WEEK sale, use approximately 1 lb for 2 people), Red/Orange/Yellow Peppers (2 peppers), Mahatma Jasmine Rice (use approximately 1 cup dry from bag purchased Monday), Food Lion Soy Sauce
Prep time: 35 minutes (plus 20-30 minutes marinating time if available)
Serving note: Purchase the smallest London Broil available, ideally 1 to 1.5 lbs, which is practical for 2 people. Slice thinly against the grain after searing. Each person gets approximately 4-5 oz of beef over 1 cup of cooked rice with a generous portion of sauteed peppers.
Recipes:
- Ground Beef and Bell Pepper Rice Bowls
- Easy Beef & Pepper Rice Bowls
- 15-Minute Beef Pepper Rice

SHOPPING LIST

Buy on sale:
- Raw Shrimp (1 package, approx. 1 lb - 1 of the 2/$5 deal): $2.50
- Whole Chicken (1 bird - 1 of the 2/$6 deal): $3.00
- Jack Daniel's Smoked Sausage (1 package, NEW ITEM - estimated sale price): $4.00
- Salmon Fillets (2 fillets, REST OF WEEK sale - estimated): $6.00
- Beef Top Round London Broil (approx. 1 lb, REST OF WEEK sale - estimated): $5.00
- Red/Orange/Yellow Peppers (3-4 peppers, PRICED LOW - estimated): $3.50
- Russet Potatoes 3 Lb. Bag (PRICED LOW - estimated): $2.50
- Asparagus (1 bunch, PRICED LOW - estimated): $2.50
- Fresh Corn on the Cob (3 ears, PRICED LOW - estimated): $2.00
- Broccoli Crowns (1-2 crowns, PRICED LOW - estimated): $2.50
- Lemons 2 Lb. Bag (PRICED LOW - estimated): $2.00
- Bush's Best Baked Beans (1 can, PRICED LOW - estimated): $2.00
- Ben's Ready Rice (1 pouch, PRICED LOW - estimated): $2.00
- Mahatma Jasmine Rice 5 Lb. (PRICED LOW - estimated): $5.00
- Kinder's Premium BBQ Sauce (NEW ITEM - estimated): $3.50
- Food Lion Soy Sauce (PRICED LOW - estimated): $2.00

Pantry staples needed:
- Olive oil (for searing, roasting, and stir-frying as the dairy-free fat source)
- Garlic (fresh or jarred minced)
- Salt and black pepper
- Dried herbs (rosemary, thyme, oregano for the roasted chicken)
- Red pepper flakes (optional for shrimp stir-fry)
- Onion powder or fresh onion

ESTIMATED TOTAL

Review of all "Buy on sale" items:
$2.50 + $3.00 + $4.00 + $6.00 + $5.00 + $3.50 + $2.50 + $2.50 + $2.00 + $2.50 + $2.00 + $2.00 + $2.00 + $5.00 + $3.50 + $2.00 = $52.00

Total: $52.00 for 2 people | $26.00 per person

DISCLAIMER

Prices and availability are based on the national sales flyer and may vary by location. Items marked REST OF WEEK, PRICED LOW, and NEW ITEM do not have confirmed prices listed in the flyer - all costs above are reasonable estimates only. Check your local Food Lion store for actual pricing. The dairy-free requirement has been strictly observed throughout this meal plan - no milk, cheese, butter, cream, or dairy products of any kind are used in any of these five meals.