Food Lion Vegetarian Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Cold Water Lobster Tail: $3/oz
- Fresh Chicken Tenderloins: Family Pack
- 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
- 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
- Johnsonville Fresh Dinner Sausage: $7-9/oz pkg
- 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
- Mini Cucumbers: $24/oz
- 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
- Realsweet Organic Vidalia Onions: $3/lb bag
- Nature's Promise Organic Nectarines, Peaches or Plums: $2/lb bag
- Fresh Cherries: price not listed

5-DAY MEAL PLAN

Monday
Meal: Black Bean and Vidalia Onion Tacos with Avocado and Tomato
Description: Savory black beans are seasoned and warmed with sauteed slices of sweet Vidalia onion, then piled into flour tortillas for a hearty single-serving taco night. Fresh diced avocado and chopped Taste of Inspirations tomatoes are layered on top for bright, satisfying flavor.
Sale items used: Realsweet Organic Vidalia Onions, Hass Avocados, Taste of Inspirations Tomatoes, Mission Flour Burrito Tortillas, Old El Paso Seasoning Mix
Prep time: 20 minutes
Serving note: 2-3 small tortillas, 1/2 cup canned black beans (pantry), 1/4 of a Vidalia onion, 1 avocado, 1 small tomato
Recipes:
- Vegetarian Black Bean Tacos
- Black Bean Tacos Recipe
- Black Bean Tacos {with Avocado Cilantro Lime Crema}

Tuesday
Meal: Roasted Broccoli and Carrot Frittata with Fresh Salad
Description: Oven-roasted broccoli florets and tender baby carrots are folded into a single-serving egg frittata baked in a small skillet until golden and set. A crisp side salad made from a Fresh Express Salad Blend rounds out the plate for a filling vegetarian dinner.
Sale items used: Broccoli Crowns, Food Lion Baby Cut Carrots, Fresh Express Salad Blends, Ken's Salad Dressing
Prep time: 30 minutes
Serving note: 1 small broccoli crown (about 1 cup florets), 1/2 cup baby cut carrots, 3 eggs, 1 pkg salad blend, 2 tbsp dressing
Recipes:
- How to Make a Frittata Recipe

Wednesday
Meal: Fresh Mozzarella and Tomato Pasta with Vidalia Onion
Description: A simple, elegant pasta toss features sliced Belgioioso fresh mozzarella melted slightly over hot pasta with a garlicky tomato sauce and caramelized Vidalia onion ribbons. The combination of creamy mozzarella and sweet onion over pasta makes a restaurant-quality single-serving meal on a budget.
Sale items used: Belgioioso Fresh Sliced Mozzarella Log, Taste of Inspirations Tomatoes, Realsweet Organic Vidalia Onions, Rao's Pasta Sauce
Prep time: 25 minutes
Serving note: 2 oz fresh mozzarella slices, 1/4 of a Vidalia onion, 1 small tomato, 2 oz Rao's sauce (from jar), 2 oz dry pasta (pantry)
Recipes:
- Vegetable Pasta with Mozzarella
- Pasta with fresh tomato sauce and mozzarella

Thursday
Meal: Red Lentil and Carrot Soup with King's Hawaiian Rolls
Description: A warming pot of red lentil soup is simmered with diced baby carrots, Vidalia onion, and pantry spices until thick and creamy for a deeply nourishing single-serving bowl. One or two King's Hawaiian rolls serve as a pillowy, slightly sweet accompaniment perfect for soaking up the broth.
Sale items used: Food Lion Baby Cut Carrots, Realsweet Organic Vidalia Onions, King's Hawaiian Rolls
Prep time: 35 minutes
Serving note: 1/4 cup dry red lentils (pantry), 1/2 cup baby carrots, 1/4 Vidalia onion, 1-2 King's Hawaiian rolls
Recipes:
- Red Lentil Carrot Soup

Friday
Meal: Feta and Cucumber Mini Potato Bowl with Avocado and Salad Blend
Description: Tender roasted mini potatoes are tossed with cool sliced mini cucumbers, crumbled Taste of Inspirations Feta, and creamy diced avocado to create a hearty and refreshing grain-free bowl. A handful of Fresh Express Salad Blend is served alongside and dressed lightly for a complete, colorful vegetarian plate.
Sale items used: Mini Potatoes, Mini Cucumbers, Taste of Inspirations Feta Cheese, Hass Avocados, Fresh Express Salad Blends, Ken's Salad Dressing
Prep time: 25 minutes
Serving note: About 6-8 mini potatoes, 3-4 mini cucumbers, 2 oz feta, 1/2 avocado, 1 pkg salad blend, 2 tbsp dressing
Recipes:
- Cucumber Avocado Salad (with Feta)
- 10-Minute Cucumber Avocado Salad with Dill & Feta

SHOPPING LIST

Buy on sale:
- Realsweet Organic Vidalia Onions, 3 lb bag (used across Monday, Wednesday, Thursday - one bag serves the whole week): $3.00
- Hass Avocados (x2, one for Monday, one for Friday): $2.00 (estimated at $1.00 each, price listed as sale)
- Taste of Inspirations Tomatoes (x1 pkg, used Monday and Wednesday): $3.00 (estimated sale price)
- Mission Flour Burrito Tortillas, 20 oz pkg: $3.00 (estimated sale price)
- Broccoli Crowns (x1 crown, estimated 0.75 lb at roughly $1.50/lb sale): $1.13
- Food Lion Baby Cut Carrots, 1 lb bag (used Tuesday and Thursday): $1.00
- Fresh Express Salad Blends (x2 pkgs, one for Tuesday, one for Friday): $4.00 (estimated $2.00 each at sale price)
- Ken's Salad Dressing, 16 oz: $3.00 (estimated sale price, used Tuesday and Friday)
- Belgioioso Fresh Sliced Mozzarella Log, 8 oz: $5.00 (estimated sale price)
- Rao's Pasta Sauce, 30 oz jar: $4.00 (estimated sale price, only a small amount used Wednesday)
- King's Hawaiian Rolls, 12 ct: $4.00 (estimated sale price, 1-2 rolls used Thursday)
- Mini Potatoes, 14 oz pkg: $3.00 (estimated sale price)
- Mini Cucumbers, 24 oz pkg: $3.00 (estimated sale price)
- Taste of Inspirations Feta Cheese, freshly sliced from deli (approx 3 oz): $2.50 (estimated per-portion deli price)

Pantry staples needed:
- Canned black beans (for Monday tacos)
- Dry pasta such as spaghetti or penne (for Wednesday)
- Red lentils (for Thursday soup)
- Olive oil or cooking oil
- Garlic (fresh or powder)
- Cumin, chili powder, and taco seasoning
- Salt and pepper
- Vegetable broth or bouillon (for Thursday soup)
- Eggs (for Tuesday frittata - if not already on hand, check dairy section for Food Lion eggs)