Food Lion Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Leg Quarters: $0.79/lb
- Hillshire Farm Smoked Dinner Sausage: $3.49
- Fresh Pork Picnic: $1.49/lb
- Pork Chops: $2.49/lb
- Raw Shrimp: $5.99/lb

Vegetables on sale:
- Fresh Corn on the Cob: $0.50 each
- Russet Potatoes: $2.49 for 5 lb bag
- Food Lion Rainbow Bell Peppers: $3.00 for 3 pkg
- Red Vine Tomatoes: $1.99 for 4 lb bag
- Vidalia Sweet Onions: $0.79/lb
- Fresh Asparagus: $2.49/lb
- Zucchini or Yellow Squash: $0.99/lb

5-DAY MEAL PLAN

Monday
Meal: BBQ Chicken Leg Quarters with Corn on the Cob and Roasted Potatoes
Description: Two chicken leg quarters are seasoned and grilled or oven-baked with Sweet Baby Ray's BBQ sauce until golden and caramelized, served alongside a fresh ear of corn and crispy oven-roasted russet potato wedges seasoned with garlic and olive oil. This is a classic summer cookout plate scaled perfectly for one person with satisfying portions across all three components.
Sale items used: Fresh Chicken Leg Quarters ($0.79/lb), Fresh Corn on the Cob ($0.50 each), Russet Potatoes ($2.49 for 5 lb bag), Sweet Baby Ray's Barbecue Sauce ($1.50)
Prep time: 15 minutes active, 45 minutes total
Serving note: 2 leg quarters (approximately 1 lb), 1 ear of corn, 1 medium russet potato cut into wedges
Recipes:
- Chicken Leg Quarters Recipe
- Baked BBQ Chicken Leg Quarters
- Air Fryer BBQ Chicken Leg Quarters

Tuesday
Meal: Smoked Sausage and Bell Pepper Skillet with Zatarain's Rice
Description: Half a package of Hillshire Farm Smoked Dinner Sausage is sliced and pan-seared with colorful rainbow bell pepper strips and diced Vidalia onion in a single skillet until everything is nicely browned and fragrant. It is served over a half-box of Zatarain's seasoned rice cooked in water for a hearty, flavorful one-pan dinner.
Sale items used: Hillshire Farm Smoked Dinner Sausage ($3.49), Food Lion Rainbow Bell Peppers ($3.00 for 3 pkg), Vidalia Sweet Onions ($0.79/lb), Zatarain's Rice ($0.89)
Prep time: 10 minutes active, 30 minutes total
Serving note: Half the sausage package (roughly 7 oz), 1 bell pepper, half a small onion, half a box of Zatarain's rice
Recipes:
- Dirty Rice with Sausage
- Cajun Sausage and Rice Skillet
- Cajun Sausage & Rice Skillet

Wednesday
Meal: Slow-Cooked Pork Picnic Tacos with Tomato and Onion Salsa
Description: About 1 lb of bone-in pork picnic is seasoned with garlic, cumin, and chili powder and slow-cooked in the oven or a small slow cooker until tender enough to shred, then piled into soft La Banderita taco tortillas. A quick fresh salsa of diced Red Vine tomatoes, Vidalia onion, and a squeeze of lime ties the whole taco together without any dairy.
Sale items used: Fresh Pork Picnic ($1.49/lb), La Banderita Soft Taco Tortilla ($1.99), Red Vine Tomatoes ($1.99 for 4 lb bag), Vidalia Sweet Onions ($0.79/lb)
Prep time: 15 minutes active, 3-4 hours slow-cook total
Serving note: Approximately 1 lb pork picnic (bone-in yields about 0.5 lb shredded meat), 3-4 tortillas, 1 medium tomato, quarter of a small onion
Recipes:
- Slow Cooker Pork Picnic Roast Recipe
- Slow Cooker Pork Tacos
- Crock Pot Pulled Pork Tacos

Thursday
Meal: Grilled Pork Chops with Asparagus and Zucchini
Description: One bone-in pork chop is seasoned simply with garlic powder, salt, pepper, and a brush of olive oil then grilled or pan-seared to juicy perfection, paired with a bunch of fresh asparagus spears and sliced zucchini that are roasted or grilled alongside until lightly charred. This bright and clean plate is entirely dairy-free and showcases the best of summer produce.
Sale items used: Pork Chops ($2.49/lb), Fresh Asparagus ($2.49/lb), Zucchini or Yellow Squash ($0.99/lb)
Prep time: 10 minutes active, 25 minutes total
Serving note: 1 pork chop (approximately 0.5 lb), 0.5 lb asparagus (roughly 8-10 spears), 1 small zucchini (about 0.5 lb)
Recipes:
- Lemon Garlic Pork Chops and Asparagus Skillet
- Grilled Pork Chops with Grilled Asparagus
- Smoky Grilled Pork Chops and Zucchini Noodles

Friday
Meal: Garlic Shrimp Stir-Fry over Rice with Bell Peppers and Corn
Description: About half a pound of raw shrimp is quickly stir-fried in olive oil with minced garlic, sliced rainbow bell peppers, and fresh corn kernels cut from the cob, then seasoned with soy sauce and a pinch of red pepper flakes for a bright and savory finish. Everything is spooned over a cup of steamed white rice for a quick weeknight dinner that comes together in under 20 minutes.
Sale items used: Raw Shrimp ($5.99/lb), Food Lion Rainbow Bell Peppers ($3.00 for 3 pkg, already purchased Monday/Tuesday), Fresh Corn on the Cob ($0.50 each), Zatarain's Rice ($0.89, already purchased Tuesday)
Prep time: 10 minutes active, 20 minutes total
Serving note: 0.5 lb raw shrimp, 1 bell pepper, 1 ear of corn (kernels cut off), 1 cup cooked rice
Recipes:
- Garlic Shrimp Stir Fry
- Garlic Shrimp Stir-Fry with Peppers & Onions
- Garlic Shrimp Stir-Fry

SHOPPING LIST

Buy on sale:
- Fresh Chicken Leg Quarters (1 lb): $0.79
- Sweet Baby Ray's Barbecue Sauce (1 bottle): $1.50
- Fresh Corn on the Cob (2 ears - 1 for Monday, 1 for Friday): $1.00
- Russet Potatoes (1 x 5 lb bag): $2.49
- Hillshire Farm Smoked Dinner Sausage (1 package): $3.49
- Food Lion Rainbow Bell Peppers (1 x 3-pack package): $3.00
- Vidalia Sweet Onions (0.5 lb): $0.40
- Zatarain's Rice (1 box): $0.89
- Fresh Pork Picnic (1 lb): $1.49
- La Banderita Soft Taco Tortilla (1 pack): $1.99
- Red Vine Tomatoes (1 x 4 lb bag): $1.99
- Pork Chops (0.5 lb - 1 chop): $1.25
- Fresh Asparagus (0.5 lb): $1.25
- Zucchini or Yellow Squash (0.5 lb): $0.50
- Raw Shrimp (0.5 lb): $3.00

Pantry staples needed:
- Olive oil
- Garlic (fresh or garlic powder)
- Salt and black pepper
- Cumin and chili powder (for Wednesday pork tacos)
- Soy sauce (check label - use a dairy-free certified brand)
- Red pepper flakes
- Lime (for Wednesday salsa)
- White rice (for Friday stir-fry - or use remaining Zatarain's)