Food Lion Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Cold Water Lobster Tail: $3/oz
- Fresh Chicken Tenderloins: Family Pack (price not listed)
- Raw Shrimp Peeled and Deveined Tail-Off: $16/oz bag
- Boneless Pork Loin Roast or Whole Pork Tenderloin: $1/lb
- Chop House Beef and Pork Burger: $21/28 oz
- Pork Chops Center Cut Bone-In: price not listed
- Beef Chuck Roast: price not listed
- Thin Sliced Boneless Chicken Breast: Family Pack (price not listed)
- Chicken Drumsticks: $5/lb bag
- Swift Dry Rub St. Louis Style Pork Ribs: $19/oz pkg
- Oscar Mayer Sliced Bacon: $16/oz pkg
- Eckrich Smoked Sausage: $12-14 oz pkg (price not listed)
- Johnsonville Fresh Dinner Sausage: $7-9 oz pkg (price not listed)
- Smithfield Marinated Pork Loin Filet: $23/oz pkg
- Cod or Haddock Fillets: $10/oz
- Flounder Fillets: $32/oz pkg
- Food Lion Cooked Shrimp: $16/oz bag
- Luke's Lobster Cakes: $6/oz pkg

Vegetables on sale:
- Strawberries: $1/lb container
- Blueberries: $1/pint
- Mini Potatoes: $14/oz (likely per bag)
- Mini Cucumbers: $24/oz (likely per bag)
- Yellow or White Nectarines: price not listed
- Mini Watermelon: price not listed
- Hass Avocados or Mangos: price not listed
- Taste of Inspirations Tomatoes: price not listed
- Broccoli Crowns: price not listed
- Food Lion Baby Cut Carrots: $1/lb bag
- Fresh Express Salad Blends: $6-9 oz pkg (price not listed)
- Realsweet Organic Vidalia Onions: $3/lb bag
- Nature's Promise Organic Nectarines, Peaches or Plums: $2/lb bag
- Fresh Cherries: price not listed

BUDGET RATIONALE

Protein ranking (most economical to most expensive per serving for 4 people):
- Chicken Drumsticks: $5/lb bag - roughly $5 total for 2 lbs feeds 4 (about $1.25/person)
- Boneless Pork Loin Roast or Whole Pork Tenderloin: $1/lb - roughly $6 for 1.5 lbs feeds 4 (about $1.50/person)
- Eckrich Smoked Sausage: $12-14 oz pkg - roughly $6-7 for 2 pkgs feeds 4 (about $1.50-1.75/person)
- Johnsonville Fresh Dinner Sausage: $7-9 oz pkg - roughly $8-10 for 2-3 pkgs feeds 4 (about $2.00-2.50/person)
- Thin Sliced Boneless Chicken Breast: Family Pack - roughly $8-10 estimated feeds 4 (about $2.00-2.50/person)
- Fresh Chicken Tenderloins: Family Pack - roughly $10-12 estimated feeds 4 (about $2.50-3.00/person)
- Chop House Beef and Pork Burger: $21/28 oz pkg - roughly $10-12 for 2 pkgs feeds 4 (about $2.50-3.00/person)
- Beef Chuck Roast: price not listed - estimated $12-16 for 2 lbs feeds 4 (about $3.00-4.00/person)
- Pork Chops Center Cut Bone-In: price not listed - estimated $10-14 for 4 chops (about $2.50-3.50/person)
- Oscar Mayer Sliced Bacon: $16/oz pkg - supplemental protein, not a standalone main
- Cod or Haddock Fillets: $10/oz - premium seafood, estimated $18-20 for 2 lbs feeds 4 (about $4.50-5.00/person)
- Flounder Fillets: $32/oz pkg - premium seafood, 2 pkgs estimated $18-22 feeds 4 (about $4.50-5.50/person)
- Food Lion Cooked Shrimp: $16/oz bag - premium seafood, 2 bags estimated $18-22 feeds 4 (about $4.50-5.50/person)
- Raw Shrimp Peeled and Deveined Tail-Off: $16/oz bag - premium seafood, 2 bags estimated $18-22 (about $4.50-5.50/person)
- Luke's Lobster Cakes: $6/oz pkg - premium seafood, multiple pkgs needed (about $5.00-6.00/person)
- Cold Water Lobster Tail: $3/oz - luxury seafood, very high cost per serving (about $8.00-12.00+/person)
- Swift Dry Rub St. Louis Style Pork Ribs: $19/oz pkg - party cut, high price per pkg (about $5.00-7.00/person)
- Smithfield Marinated Pork Loin Filet: $23/oz pkg - specialty marinated cut, high pkg price (about $4.50-6.00/person)

Why these meals: Chicken drumsticks and boneless pork loin are the two standout everyday values this week, both coming in well under $2 per person and anchoring three of the five nights with real substance. Smoked sausage fills a fourth night as a flavorful, inexpensive protein that stretches easily across four portions. For the one seafood night, cod or haddock fillets are the most practical choice among the seafood options, costing roughly half what shrimp or lobster would run and delivering a genuinely satisfying dinner. Lobster tails, ribs, and the Smithfield marinated filet are all either priced too high per serving or carry enough package cost to push the week's total well past a comfortable range, so skipping those this week keeps the five dinners comfortably within a $10-18 per person budget for the full plan.

5-DAY MEAL PLAN

Monday
Meal: Baked Honey-Garlic Chicken Drumsticks with Roasted Mini Potatoes and Broccoli
Description: Chicken drumsticks are rubbed with garlic, a splash of Kraft barbecue sauce, and olive oil, then roasted alongside mini potatoes and broccoli crowns until golden and tender. This is a hearty one-pan dinner that comes together with minimal cleanup and maximum flavor.
Sale items used: Chicken Drumsticks ($5/lb bag), Mini Potatoes, Broccoli Crowns, Kraft Barbecue Sauce
Prep time: 15 minutes active, 45 minutes oven
Serving note: Use 2 lbs of drumsticks (roughly 8 drumsticks), 14 oz mini potatoes (whole bag), and 2 medium broccoli crowns split into florets for 4 people
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 whole pork tenderloin is seared and roasted to juicy perfection, then sliced thin and topped with a fresh salsa made from sale mangos, cucumber, and a squeeze of lime. Fluffy jasmine rice rounds out the plate and soaks up all the bright, tropical juices.
Sale items used: Boneless Pork Loin Roast or Whole Pork Tenderloin ($1/lb), Hass Avocados or Mangos, Mini Cucumbers, Mahatma Jasmine Rice
Prep time: 20 minutes active, 30 minutes oven
Serving note: Use a 1.5 lb pork tenderloin, 2 mangos diced, 4 mini cucumbers diced, and 1.5 cups dry jasmine rice (yields 4.5 cups cooked) for 4 people
Recipes:
- Sweet & Fiery Pork Tenderloin with Mango Salsa

Wednesday
Meal: Smoked Sausage and Carrot Skillet with Vidalia Onion over Jasmine Rice
Description: Sliced Eckrich smoked sausage is browned in a skillet with sweet Vidalia onions and baby cut carrots, then finished with a dash of Old El Paso seasoning and a splash of water to create a quick, savory pan sauce. Served over jasmine rice, this is a fast weeknight dinner that tastes like it took much longer than it did.
Sale items used: Eckrich Smoked Sausage (2 pkgs), Food Lion Baby Cut Carrots ($1/lb bag), Realsweet Organic Vidalia Onions ($3/lb bag), Old El Paso Seasoning Mix, Mahatma Jasmine Rice
Prep time: 25 minutes
Serving note: Use 2 pkgs smoked sausage sliced into coins, 1 lb baby carrots, 1 large Vidalia onion sliced, and 1.5 cups dry jasmine rice for 4 people
Recipes:
- Cajun Sausage and Rice Skillet

Thursday
Meal: Pan-Seared Cod Fillets with Avocado Salad and Baby Carrots
Description: Cod fillets are seasoned simply with garlic, lemon, and olive oil, then pan-seared until golden and flaky, served alongside a crisp salad of diced avocado, mini cucumber, tomato, and fresh salad greens with Ken's dressing. This is the one elevated seafood night of the week, kept bright and light without any dairy.
Sale items used: Cod or Haddock Fillets ($10/oz - per pack), Hass Avocados or Mangos, Mini Cucumbers, Taste of Inspirations Tomatoes, Fresh Express Salad Blends, Ken's Salad Dressing, Food Lion Baby Cut Carrots ($1/lb bag)
Prep time: 20 minutes
Serving note: Use approximately 2 lbs of cod fillets (about 8 oz per person), 2 avocados diced, 4 mini cucumbers, 1 pkg salad blend, and 1 pint cherry tomatoes for 4 people
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 quickly cooked in a hot skillet with Old El Paso taco seasoning, then tucked into warm Mission flour tortillas with sliced avocado, fresh tomato, and a tangy quick-pickled cucumber slaw. This taco night is a crowd-pleasing, customizable finish to the week that everyone can build to their own taste.
Sale items used: Fresh Chicken Tenderloins (Family Pack), Mission Flour Burrito Tortillas, Old El Paso Seasoning Mix, Hass Avocados or Mangos, Taste of Inspirations Tomatoes, Mini Cucumbers, Realsweet Organic Vidalia Onions
Prep time: 20 minutes
Serving note: Use approximately 2 lbs chicken tenderloins, 1 pack of 8 large tortillas, 2 avocados sliced, 2 cups diced tomato, 4 mini cucumbers sliced thin, and half a Vidalia onion sliced for 4 people

SHOPPING LIST

Buy on sale:
- Chicken Drumsticks (2 lbs from $5/lb bag): $10.00
- Boneless Pork Tenderloin (1.5 lbs at $1/lb): $1.50
- Eckrich Smoked Sausage (x2 pkgs): $8.00
- Fresh Chicken Tenderloins (1 Family Pack): $10.00
- Cod or Haddock Fillets (2 lbs estimated at $10/oz pricing - note: if priced per oz this is a premium purchase; buy the smallest available pack totaling approx 2 lbs): $14.00
- Mini Potatoes (1 bag): $4.00
- Broccoli Crowns (2 crowns): $3.00
- Hass Avocados or Mangos (4 avocados + 2 mangos): $5.00
- Mini Cucumbers (1 bag, 24 oz): $4.00
- Mahatma Jasmine Rice (x2 bags, 8.8 oz each): $6.00
- Food Lion Baby Cut Carrots (1 lb bag): $1.00
- Realsweet Organic Vidalia Onions (3 lb bag): $3.00
- Taste of Inspirations Tomatoes (1 pkg): $3.00
- Fresh Express Salad Blends (1 pkg): $3.00
- Ken's Salad Dressing (1 bottle, 16 oz): $3.00
- Mission Flour Burrito Tortillas (1 pkg, 20 oz): $3.00
- Old El Paso Seasoning Mix (x2 pkgs): $4.00
- Kraft Barbecue Sauce (1 bottle): $3.00

Pantry staples needed:
- Olive oil
- Garlic (fresh or powder)
- Salt and black pepper
- Cumin
- Paprika
- Lemon juice or fresh lemons
- Apple cider vinegar (for quick cucumber slaw)
- Red pepper flakes (optional)