Giant Dairy-Free Meal Plan

SALE ITEMS FOUND

Meats on sale:
- Fresh Chicken Leg Quarters: $0.49/lb
- Perdue Boneless, Skinless Chicken Breasts, Thins or Tenders: $1.99/lb
- Plain Whole Pork Butt Roast: $2.49/lb
- St. Louis-Style Pork Ribs: $2.49/lb
- Beef Short Ribs: $2.99/lb
- 8-Piece Dark Meat Chicken: $2.99 each
- Giant Ham Steak Slice: $2.99/lb
- Giant Chicken Wings: $0.99/lb
- 80% Lean Ground Beef Patties: $3.99/lb
- Porterhouse or T-Bone Steak: $4.29/lb
- Easy Street Chicken: $1.99 each
- Salmon Fillets: $5.99/lb
- Snow Crab Clusters: $7.99/lb
- Shrimp: $7.99/lb
- 73% Lean Ground Beef: $4.99/lb
- Oscar Mayer Sliced Bacon: $3.99 each
- Logan's Smoked Dinner Sausage: $4.99 each
- Fresh Dinner Sausage: $3.99/lb
- Stachowski All Beef Hot Dogs: $4.99 each
- Hormel Pepperoni: $2.99 each
- Mahi-mahi Fillets: $9.99/lb
- Blue Catfish Fillets: $8.99/lb
- Large Cooked Cocktail Shrimp: $5.99/lb
- Littleneck Clams: $5.99 each
- Phillips Crab or Lobster Cakes: $6.99 each
- Roseda Farm Black Angus Burgers: $6.99 each
- MVP Beef Local Burgers: $7.99 each
- Boar's Head Lower Sodium Ham: $4.99/lb

Vegetables on sale:
- Sweet Corn: $0.79 each
- Golden Pineapple: $2.99 each
- Asparagus: $2.49/lb
- Vidalia Onions: $0.99/lb
- Beefsteak Tomatoes: $1.49/lb
- Strawberries: $2.49/lb
- Dole Salad Blends: $2.49 each
- Giant Mini Cucumbers: $1.49 each
- Grape Tomatoes: $1.49 each
- Whole Seedless Watermelon: $4.99 each
- Green or Ripe Avocados: $0.99 each
- Cabbage: $0.99/lb
- Vine Ripe Tomatoes: $1.99/lb
- Eggplant: $1.49/lb
- Cucumbers or Green Peppers: $0.99 each
- Yellow or Green Squash: $0.99/lb
- Seedless Watermelon Halves or Quarters: $0.99/lb
- Nature's Promise Greenhouse Grown Salad: $2.99 each
- Nature's Promise Organic Kale: $2.49 each
- Nature's Promise Organic Carrots: $2.99 each
- Giant Green Beans: $2.49 each
- Giant Salad Bowls: $2.49 each
- The Little Potato Co.: $2.99 each
- Shredded Lettuce: $2.99 each

5-DAY MEAL PLAN

Monday
Meal: Slow-Roasted Pulled Pork Tacos with Cabbage Slaw and Avocado
Description: A single-serving portion of pork butt roast is slow-roasted with smoky spices until fall-apart tender, then piled into corn tortillas with a crisp, tangy cabbage slaw. Sliced avocado adds creaminess without any dairy, keeping this meal fully dairy-free and incredibly satisfying.
Sale items used: Plain Whole Pork Butt Roast, Cabbage, Green or Ripe Avocados, Vidalia Onions, Beefsteak Tomatoes
Prep time: 30 minutes active + 4-6 hours slow roasting (can use a slow cooker)
Serving note: 0.75 lb pork butt roast (yields plenty of pulled pork for 2-3 tacos), 0.25 lb cabbage shredded for slaw, 1 avocado, 1 small tomato slice, small amount of onion. Use store-bought corn tortillas from pantry.
Recipes:
- Slow Cooker Pork Tacos (Gluten & Dairy Free Options!)
- Crock Pot Pulled Pork Tacos
- Easy Crock Pot Pulled Pork Tacos

Tuesday
Meal: Chicken Leg Quarter Stir-Fry with Kale, Carrots, and Tamari over Rice
Description: One chicken leg quarter is deboned and sliced into bite-sized pieces, then stir-fried with hearty kale and tender carrots in a savory tamari-based sauce. Served over fluffy rice, this is a deeply flavorful, fully dairy-free weeknight meal packed with nutrients.
Sale items used: Fresh Chicken Leg Quarters, Nature's Promise Organic Kale, Nature's Promise Organic Carrots, San-J Tamari Sauce, Minute Rice Cups
Prep time: 25 minutes
Serving note: 1 chicken leg quarter (approximately 0.75 lb, deboned and sliced), 2 large kale leaves chopped, 1 medium carrot sliced, 2 tablespoons tamari sauce, 1 Minute Rice Cup.
Recipes:
- Chicken Kale Stir-Fry
- Gluten-Free Chicken Teriyaki Stir Fry (Easy Homemade Sauce)
- Teriyaki Chicken Rice Bowls with Garlicky Kale

Wednesday
Meal: Ground Beef Stuffed Bell Peppers with Baked Beans and Tomato
Description: One large green bell pepper is stuffed with seasoned 73% lean ground beef, diced tomato, and a spoonful of baked beans, then roasted until the pepper is tender and the filling is bubbling and rich. This hearty single-serving dinner is completely dairy-free and uses budget-friendly sale items.
Sale items used: 73% Lean Ground Beef, Cucumbers or Green Peppers (green pepper), Beefsteak Tomatoes, Giant Baked Beans, Heinz Original or Simply Ketchup, Vidalia Onions
Prep time: 15 minutes active + 35 minutes roasting
Serving note: 0.5 lb ground beef (use half for stuffing, save remainder for another use or freeze), 1 large green pepper, 1 small tomato diced, half a can of Giant Baked Beans, small amount of onion, 1 tablespoon ketchup stirred into filling.
Recipes:
- Dairy Free Stuffed Peppers
- Dairy-Free Stuffed Peppers
- Beef and Quinoa Stuffed Bell Peppers (Gluten-Free)

Thursday
Meal: Smoky Pork Rib Dinner with Roasted Corn and Green Beans
Description: Instead of a full rack, a practical single-serving portion of St. Louis-style pork ribs (about 3-4 ribs) is seasoned with Old Bay and smoky spices, then oven-roasted low and slow until tender and caramelized. Roasted sweet corn on the cob and crisp-tender green beans round out this classic summer dinner - all completely dairy-free.
Sale items used: St. Louis-Style Pork Ribs, Sweet Corn, Giant Green Beans, Old Bay Seasoning, Kraft Barbecue Sauce
Prep time: 20 minutes active + 2.5 hours low-and-slow roasting
Serving note: Approximately 1 lb of ribs (roughly 3-4 individual ribs cut from the rack - ask the butcher to cut a portion, or buy the smallest slab and freeze the rest), 1 ear of corn, half the bag of green beans (save rest for another meal).
Recipes:
- Pork Ribs Recipe Without BBQ Sauce: Dry-Rubbed Smoky Depth and Fall-Off-Bone Tenderness
- Oven Baked Ribs (fall-off-the-bone!)
- Baked Ribs and Potatoes with Green Beans

Friday
Meal: Pan-Seared Salmon Fillets with Roasted Asparagus, Squash, and Avocado Salsa
Description: A single salmon fillet is pan-seared to golden-crusted perfection and topped with a bright, chunky avocado salsa made from diced avocado, grape tomatoes, and a squeeze of lime. Roasted asparagus spears and yellow squash rounds make colorful, nutritious sides that complement the rich salmon beautifully - no dairy needed whatsoever.
Sale items used: Salmon Fillets, Asparagus, Yellow or Green Squash, Green or Ripe Avocados, Grape Tomatoes, Vidalia Onions
Prep time: 25 minutes
Serving note: 1 salmon fillet (approximately 0.5 lb), 0.25 lb asparagus (roughly 6-8 spears), 0.25 lb squash (about 1 small squash sliced), 1 avocado diced for salsa, a small handful of grape tomatoes halved, small amount of onion minced.
Recipes:
- Pan Seared Salmon with Avocado Salsa
- Seared Salmon with Avocado Gremolata
- Pan Seared Salmon and Avocado Salsa • Low Carb with Jennifer

SHOPPING LIST

Buy on sale:

PROTEINS:
- Plain Whole Pork Butt Roast (0.75 lb): $1.87
- Fresh Chicken Leg Quarters (1 quarter, approx. 0.75 lb): $0.37
- 73% Lean Ground Beef (0.5 lb): $2.50
- St. Louis-Style Pork Ribs (1 lb): $2.49
- Salmon Fillets (0.5 lb): $3.00

PRODUCE:
- Cabbage (0.5 lb): $0.50
- Green or Ripe Avocados (x2 - one for Monday tacos, one for Friday salsa): $1.98
- Vidalia Onions (0.5 lb, used across multiple meals): $0.50
- Beefsteak Tomatoes (0.5 lb, used Monday and Wednesday): $0.75
- Sweet Corn (x1): $0.79
- Giant Green Beans (x1 bag): $2.49
- Nature's Promise Organic Kale (x1 bag): $2.49
- Nature's Promise Organic Carrots (x1 bag): $2.99
- Cucumbers or Green Peppers (x1 - for the green bell pepper): $0.99
- Asparagus (0.25 lb): $0.62
- Yellow or Green Squash (0.25 lb): $0.25
- Grape Tomatoes (x1 container): $1.49

PANTRY & CANNED GOODS:
- San-J Tamari Sauce (x1 bottle): $3.99
- Minute Rice Cups (x1): $2.49
- Giant Baked Beans (x1 can): $0.99
- Giant Ketchup or Mustard (x1 - ketchup): $1.49
- Old Bay Seasoning (x1 container): $3.99
- Kraft Barbecue Sauce (x1 bottle): $2.49
- Heinz Original or Simply Ketchup (x1 - skip if buying Giant Ketchup above): $0.00

Pantry staples needed:
- Corn tortillas (for Monday tacos - not on sale, standard grocery item)
- Olive oil or neutral cooking oil (for searing and roasting)
- Salt and black pepper
- Garlic powder
- Cumin (for taco seasoning)
- Smoked paprika (for ribs and pork)
- Red pepper flakes (optional, for stir-fry)
- Lime juice or a fresh lime (for avocado salsa on Friday)
- Apple cider vinegar (for cabbage slaw dressing)
- Sugar or honey (for slaw dressing balance)