Food Lion Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Chicken Drumsticks: $5/lb bag
- Fresh Chicken Tenderloins: Family Pack (sale price)
- Boneless Pork Loin Roast or Whole Pork Tenderloin: $1/lb
- Eckrich Smoked Sausage: $12-14 oz pkg (sale price)
- Cod or Haddock Fillets: $10/oz (sale price)

Vegetables on sale:
- Mini Potatoes: $14 oz (sale price)
- Broccoli Crowns: sale price
- Food Lion Baby Cut Carrots: $1/lb bag
- Realsweet Organic Vidalia Onions: $3/lb bag
- Mini Cucumbers: $24 oz (sale price)
- Hass Avocados or Mangos: sale price
- Taste of Inspirations Tomatoes: sale price

5-DAY MEAL PLAN

Monday
Meal: Baked Honey-Garlic Chicken Drumsticks with Roasted Mini Potatoes and Broccoli
Description: Two to three chicken drumsticks are coated in a honey-garlic glaze and baked until golden and caramelized, served alongside crispy roasted mini potatoes and tender broccoli florets. This is an easy sheet-pan meal that comes together with minimal effort and maximum flavor for one person.
Sale items used: Chicken Drumsticks, Mini Potatoes, Broccoli Crowns
Prep time: 15 minutes active, 40 minutes total
Serving note: 2-3 drumsticks (about 0.5 lb), 6-8 mini potatoes (roughly one-third of the 14 oz bag), 1 cup broccoli florets cut from one small crown
Recipes:
- Honey Garlic Chicken Recipe with Broccoli and Potatoes – Baked Chicken Recipe
- Honey Garlic Baked Chicken Drumsticks
- One Pan Honey Garlic Chicken and Veggies

Tuesday
Meal: Sliced Pork Tenderloin with Mango Salsa and Jasmine Rice
Description: A single portion of pork tenderloin is pan-seared and sliced thin, then topped with a bright fresh mango salsa made with diced mango, red onion, and a squeeze of lime. It is served over a scoop of fluffy jasmine rice for a colorful and satisfying one-person dinner.
Sale items used: Boneless Pork Loin Roast or Whole Pork Tenderloin, Hass Avocados or Mangos, Mahatma Jasmine Rice, Realsweet Organic Vidalia Onions
Prep time: 20 minutes
Serving note: Approximately 5-6 oz of pork tenderloin (cut from one end), half a mango diced, one-third cup dry jasmine rice cooked, two to three thin slices of Vidalia onion
Recipes:
- Sweet & Fiery Pork Tenderloin with Mango Salsa

Wednesday
Meal: Smoked Sausage and Carrot Skillet with Vidalia Onion over Jasmine Rice
Description: Sliced smoked sausage is browned in a hot skillet with baby cut carrots and sweet Vidalia onion, building a savory caramelized one-pan meal. Everything is spooned over warm jasmine rice for a filling and budget-friendly weeknight plate.
Sale items used: Eckrich Smoked Sausage, Food Lion Baby Cut Carrots, Realsweet Organic Vidalia Onions, Mahatma Jasmine Rice
Prep time: 20 minutes
Serving note: About one-third of the sausage package (4-5 oz), a generous handful of baby carrots (about 1 cup), half a small Vidalia onion sliced, one-third cup dry jasmine rice cooked
Recipes:
- Cajun Sausage and Rice Skillet

Thursday
Meal: Pan-Seared Cod Fillets with Avocado Salad and Baby Carrots
Description: One cod fillet is seasoned simply and seared in a hot skillet until flaky and lightly golden, then plated alongside a fresh avocado salad dressed with olive oil and lime. A side of crisp baby carrots rounds out the meal with color and crunch.
Sale items used: Cod or Haddock Fillets, Hass Avocados or Mangos, Food Lion Baby Cut Carrots
Prep time: 15 minutes
Serving note: One single cod fillet (roughly 5-6 oz), half an avocado sliced, about 1 cup baby carrots served raw or lightly steamed
Recipes:
- 30-Minute Crispy Pan Seared Cod Perfection
- Pan Seared Cod

Friday
Meal: Chicken Tenderloin Tacos with Avocado, Tomato, and Pickled Cucumber Slaw
Description: Seasoned chicken tenderloins are cooked quickly in a skillet and tucked into flour tortillas with creamy avocado slices, diced tomato, and a tangy quick-pickled cucumber slaw. This is a fun and fresh taco night built almost entirely from sale items.
Sale items used: Fresh Chicken Tenderloins, Hass Avocados or Mangos, Taste of Inspirations Tomatoes, Mini Cucumbers, Old El Paso Flour or Corn Tortillas, Mt. Olive Pickles (pickle brine for quick slaw)
Prep time: 25 minutes
Serving note: 3-4 chicken tenderloins (about 0.5 lb), half an avocado sliced, one-third of a tomato diced, 2-3 mini cucumbers thinly sliced and quick-pickled, 2-3 small tortillas

SHOPPING LIST

Buy on sale:
- Chicken Drumsticks (0.5 lb from the $5/lb bag - purchase the full bag and freeze the rest): $2.50
- Fresh Chicken Tenderloins (Family Pack - purchase and freeze remainder, cost allocated for 0.5 lb at estimated $3/lb sale): $1.50
- Whole Pork Tenderloin (0.5 lb portion used, priced at $1/lb, buy the whole tenderloin at approx 1.5 lb and freeze the rest): $1.50
- Eckrich Smoked Sausage (1 pkg, 12-14 oz, use one-third this week): $3.00
- Cod or Haddock Fillets (1 fillet, approx 5-6 oz from the 10 oz pkg): $3.50
- Mini Potatoes (1 pkg, 14 oz): $2.50
- Broccoli Crowns (1 small crown): $1.50
- Food Lion Baby Cut Carrots (1 lb bag): $1.00
- Realsweet Organic Vidalia Onions (1 bag, 3 lb - use a portion and keep the rest): $3.00
- Mini Cucumbers (1 pkg, 24 oz): $3.00
- Hass Avocados or Mangos (2 avocados, 1 mango, priced as individual units at estimated $0.79 each): $2.37
- Taste of Inspirations Tomatoes (1 pkg, sale price): $2.50
- Mahatma Jasmine Rice (1 pkg, 8.8 oz): $2.50
- Old El Paso Flour or Corn Tortillas (1 pkg, 8.2-11 oz): $2.50
- Mt. Olive Pickles (1 jar, 32-38 oz, use brine for slaw): $2.50

Pantry staples needed:
- Olive oil or vegetable oil
- Garlic (fresh or powder)
- Honey
- Salt and black pepper
- Lime juice or fresh limes
- Cumin and chili powder (for tacos)
- Apple cider vinegar or white vinegar (for quick pickle brine)
- Soy sauce or coconut aminos (for honey-garlic glaze)
- Red pepper flakes (optional)